Background/achievements (if you'd call em that):
-Small lightweight build
-11:30 for 2miles - 18min 5k, - 31min 5mile, slow marathon.
Logging 30-40mpw more or less consistently for 7/8 months, but pace is slow (7:30-8:30), but HR feels high and i always feel tight.
Style is awful, bouncing like a show-pony due to glutes not firing at all. Doing corework too before runs (squats/1legged, pushups, inverted bicycle, calfraises) but lower quads/IT bands are consistently tight and hugging my knees.
Doesn't feel like any progress is being made. Honestly, is there any point in me having hope of getting sub16 5k's, sub26min 8k XC's etc...? Tips?
Radically specific corework after good gait analysis?
Powercranks for style?
Hills?
I know everyones heard all these anxieties before... so guidance would be appreciated.