Yesterday I stumbled across the 100-Up Challenge, based on the 100-Up exercise created by W.G.George (pictured below). The exercise is very simple and the challenge requires you to do the exercise for 30 days in a row, in order to improve your running form.
This morning I went out for a short run: 2.6km at 6:39min/km. It has been a few weeks since I have been regularly running so I thought this would make a good benchmark run prior to starting the 100-up challenge.
Towards the end of the run I felt some twinges in both knees and at the inside of my left ankle; nothing too painful though. Then at home I practised the 100-up minor exercise as shown in this video; I stood in front of a full length mirror to ensure I was lifting my knees up to hip height (proper form is key). After 50 leg lifts I could really feel the muscles in the outside of my hips burning (the IT band, I believe), so I stopped, as I could not keep the form perfect.
I'll endeavour to do the 100-Up Minor leg lifts every day for 30 days and then will do another run to compare against these original results.