Before I got some orthotics a couple of months back, I was getting bad ITBS problems in my left knee when running even 3 miles or so. The orthotics have certainly helped bring the problem under control. But I'm aware that it can still flare up from time to time, because I don't believe it's entirely down to the overpronation which the orthotics prevent. I know this because in the last couple of months there have been runs where the problem has cropped up, quite early on (1-2 miles in), but where I have subtly changed my gait with the result that the problem has quickly gone away again. The problem is that I haven't yet been able to put my finger on precisely what my particular gait is which causes the problem in the first place, nor what the change is which cures it (it's something I just hit upon without understanding how I've done it). Has anyone got any ideas about what sort of changes in gait might affect ITBS positively and or negatively? Secondly and more generally, is there a particular gait I should be aiming for if I want to avoid trouble on long runs? For example, should I be landing on my heel and rolling forward, using my foot 'actively' to give more propulsion? Or should I be landing more evenly flat down on my foot? Should I be going for lots of shorter strides or fewer longer ones (i.e., is there a generally good stride tempo for long runs which I should be trying to adopt)? I know this is all rather general, but any suggestions would be appreciated. J.