you know more yoga than i do, wish i could be more of a help there.

i found that using the elliptical machine at the gym was the best thing to keep my hip stabilized. it felt best after hour long workouts on that.

WARNING: LONG COMMENT!!!!!

Here's the routine my PT game me... And I will have to agree wtih CJ - doing yoga has REALLY helped me! Even if it's only 1 time a week!

1.Leg lifts (on back, elbows, and sitting up): Start with laying on back, one knee bent, and other leg straight with toes pointed outward. Then raise the leg, stopping when it reaches the height of the other knee, hold for 2 seconds. Do 10 repetitions, 2 times. Repeat with other leg. Do this routine while 1. laying on the back, 2. propped up on the elbows, and 3. sitting up. They will, and should, be more difficult when sitting up.

2.Side Leg lifts: Lie on side with right leg on top. Bend lower leg slightly. Raise top leg straight up, without letting it come forward. Make sure to keep body in a straight line from shoulders, to hips, to feet. Hold for 2 seconds, and relax. Do 10 repetitions, 2 times, on both sides.

3.Knee Strengthening: Using a stretching band, create a loop at one end. Place one leg in the loop, and stick the other end in a closed door. Make sure the band is wrapped around the knee and step away from the door far enough to have some good tension. Begin with knee bent partway, then slowly straighten the knee (into locking position). Slowly bend knee again. Do 15 repetitions, 2 times, with both knees. Do this 2 times per day.

4.Side-stepping: Use a stretch band with two ends tied together to create a loop. Place both feet inside and wrap it around the legs, halfway up the calves. Side step, keeping tension on the band, and shoulders level. Do NOT let the leg drag as you are stepping to the side. Do 3 sets to fatigue. (I really like this one!)

5.IT Band Stretch: There are two different ways you can stretch the IT band. 1.) you can stand with the right leg behind the left, reaching over to the left. It may help to stand near a wall and use your left hand to support the body as your right hand stretches over your head. Hold 5-10 seconds and do 5-10 repetitions. Switch and do the same on the other side. 2.) Lie on your left side, the edge of your bed or a table, with your left knee slightly bent. Lift your right leg and let it hang over the side of the table/bed. You should be able to feel the band stretch in the right leg. Hold for 10 seconds and do 5-10 repetitions. Switch and do the same on the other side. One of these stretches should be done 2 times per day.

Jess,
It sounds like it could be your IT band. Take teacherworm's advice on the 5th stretch.

BTW: just picked up a new pair of Mizuno's myself this weekend. See the new post over at nobodylikesajerk.blogspot.com

I was going to say the same IT band thing. Foam roller, ice, and rest. Good luck!

My PT gave me the same exercises as Teacherwoman AND some really nice stretches that I have to do twice a day. They are working! One is where you stand facing your bed and you put one leg up on the bed with your leg bent and the knee facing out. You slowly lean in and push down with your foot for a five count and then your knee for another five. Do thirty counts total. This one exercise/stretch is saving my running and my legs! Good luck...try Googling "hip flexor" exercises too. U-tube has some great ones.

Here's what I recommend for your leg tightness: http://www.womenshealthmag.com/yoga/legs-up-the-wall-pose

It does take a few runs for the shoes to break them in. I had a little bit of pain, but now they feel like complete heaven.

I hope this helps!

Just take it easy getting back to it. You'll beat this :-)

i'm no good at stretching/strengthening exercises, but it definitely sounds like you have a lot of good tips above.

hope your hip & cold-funk-thing are feeling better!