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Ok, so just joined and wanting advice on two areas on my running. After years of competitive sport and more recently cycling.
Fistly. My heart rate on the parkrun was between 184 and 195, and to set faster times I need to reduce the HR. Does long slow distance work?
Second. I went to a gait analysis session (free as it happens) due to other sports I play, where they noticed that my knees turn in slightly as my weight transfers from heel to toes. Apparently this is inefficient, and I was told that I need to strengthen my inner thigh muscles to pull my knee in line. Also walking then jogging concentrating on making my knee go over the second toe.
Any further ideas? I'm in my mid forties, so not looking to set world records, but would be nice to break 21 minutes for the 5k and am thinking about doing some duathlons / adventure races with mates.