HI guys, need help and advice on exercises whether its running or weightlifting to correct a left leg imbalance. Over the course of the past 6 months (racing in May - October 2014) , my half marathon/70.3HM speed has deterioated. Last year, 2013 I was consistently running 1:28/1:33 for my open HM and 70.3 HM. Now it seems to be closer to 1:32/1:38. I am attributing this a bout of PF on my left foot that I had late last year. It started October 2013 and got noticeably worse in January this year. In February, I finally switched shoes and started wearing orthodics for almost all runs. It finally dissapated in the past 3-4 months. During the entire period however, I did stay with running through it during all the various stages, but we dont need to discuss that here.
I am now running 99% pain free before, during, and afterwards. Occasionally, I feel its lurking in my left heel, but it doesnt cause any pain. However, I noticed I am heavily favoring my right leg in almost everything i do… from walking down stairs, to walking, and especially running. It seems much more noticeable during longer runs when I feel like my right leg is doing most of the pushing off and the left side is just along for the ride. The thing is that my 10k speed is still about the same, around 39/40 mins. However when I run longer ( 9+ miles), my left leg, quads get tired. Left ankle gets really sore as well.
During the past 3 months, I’ve been running 25-35 mpw. Before that, probably closer to 20-25 miles. Now that I am in the off season, I plan to devote as much time and resources needed to recover. Would appreciate any advice on running, weights, stretches, exercises that might help. Thanks in advance.
BTW, I weight 128lbs and am 5’7"