Quoted:

You may want to look up POSE running.  It is running with completely different form than what you are used to.

http://www.google.com/url?sa=t&source=web&cd=5&ved=0CDQQFjAE&url=http%3A%2F%2Flibrary.crossfit.com%2Ffree%2Fpdf%2F64_07_PoseRun_Techniques.pdf&rct=j&q=POSE%20running%20crossfit.&ei=TNg2TsfkJeXIsQLYn7HsCg&usg=AFQjCNH5wmwtew7FofrDo7DFrfUd7dl9yg&cad=rja
 

Quoted:


Very interesting.

Quoted:


Just know that certain studies have linked pose with higer % of ankle injuries and being less efficient.

Quoted:
But just want some guidance as I haven't run in forever.

Quoted:


How old are you?

You could play with the barefoot thing a bit, just start very slowly - minimal duration and add gradually.

I'd be very cautions about beginning a program with intensity at the very highest level right from the gun.  I'd want to do some body hardening by doing easy running (20-30 min every other day) for a few weeks to prepare the lower body for the increased impact forces that come with sprinting.

Quoted:


Just know that certain studies have linked pose with higer % of ankle injuries and being less efficient.

If youre going to sprint, I would stay as level as possible.  Any change in joint angle or repeated turns tend to cause flare ups.  Although that doesnt explain your trail run experience.  You might just have really tight IT bands and werent meant to run...as crappy as that sounds.

Quoted:
Just turned 31 yesterday...

That's why I asked, I know it not ideal but I'd like to try while being somewhat informed.

Quoted:
I wonder if you have some hip/SI and knee joint dysfunction that is causing the ITB stuff.  

That said, I could get you some good stuff for sprints/very non-endurance workouts (this was my sport and what I coach).  I'm curious to know what happens if you very slowly jog, like you could walk faster, type of jog for 50m, then walk 50m, then jog 50m for 600m total.  You'll need a good warm-up doing sprints.  I didn't run anything over 200m continuously for 4 yrs.

ETA:  That POSE stuff is ok.  For sprints, once out of the blocks and upright it's all about slowing down the least.  Most (not all, like Johnson and Bolt) sprinters only accelerate for the first 40-50m.  At that point you want your foot contact directly under your COG and creating more of a tap to keep your COG in the air.  Very little force is done to move you forward (object in motion stays in motion) less foot contact the better.  It's also more of a pawing motion, almost flat-foot contact, heels may just barely contact the ground.

Quoted:
Start with the 50m-50m for 600m.  If you still feel good, sprinting is just as much about mechanics as it is strength.

On grass or a rubber track:
A skips 2x 25m
seated hamstring stretch 2x 3seconds
quad stretch 2x 3sec
Quadri-ped hip extension 10 - as you extend the leg point your toes (plantar flex), as you bring the leg back down dorsi flex
Glute stretch 2x 3sec
Heel stretch with knee straight 2x 3sec and knee bent (15-20 degrees) 2x 3 sec
High knees 2x25m  Keep torso upright, don't lean forward or back.  I'm not worried about distance much here or on butt kicks.  More about time, 5 seconds or so.
High knee butt kicks 2x25m (makes a good point about keeping 90 degrees bend at ankle aka dorsi flexion)
Skips for distance (just go forward, don't strain for it, make sure to get arm swing)2x25m
Lateral and forward/backward leg swings 10  I would do them lateral each leg and then forward/backward each leg.
Build-ups 2x 40m to 80% start out slow and gradually increase you cadence.  Like somebody coming out of the blocks in slow motion and increase speed

I would see how you feel with just that doing it 3 times with 2 days in between.  Take your time.  Walk back recovery after each sprint drill.  Hydrate before.  Oh and even more importantly, depending where you are in AZ, if it's below 80 degrees I say wear light warm-up pants.  You will sweat but that's what we want.  On your day in between I would do the 50m-50m again and stretch out anything sore.  Are you doing any weights? Not weights really but a PT program that I linked above  If so, what and how much?  You'll want to coordinate weights with this too other wise you'll get way too much CNS drain and in 4-6wks feel like shit or have some injury. Yeah I've been there before, so I am going to have to work into this slowly, I have to remind myself I am getting old and don't quite recover like I did 5 years ago...

Quoted:


OP - Just out of curiosity, how much weight (if any) have you gained since the last time you were comfortable with a proper running technique?  That might play a large role in your ability to reconstitute an efficient running form.

One thing I've learned as an aging (49 years old) runner is that one of the best ways to keep the form optimized without damaging joints is to "run" in the pool.  And I don't mean running in the shallow end with your feet touching the bottom (although that's not a bad workout either), but getting some type of flotation device around your waist and "running" upright in the deep end.  This allows you to work the one major contributor to speed aka hip flexion, without impacting the feet and ankles.  Once you get your quick hips back, then go out on the roads with the previously mentioned footstrike technique drills.

Speed - it all starts in the hips.