Overall, you move very well…very, VERY well! The slow motion analysis didn’t show anything beyond what I noticed in “real time”: your hips are shifted to the right, right shoulder carries higher than left, there is a slight degree of overstriding (too much heel strike) and you lack right hip extension.
Meanwhile, the functional exam found this: you lack right hip extension and right hip external rotation, your right quadratus lumborum muscle is shorter than the left and you have left gluteus medius weakness.
Aside from gaining right hip range of motion, I think the most important goal for you will be shifting the stride posteriorly (minimizing the heel strike) and creating a little more of an arm swing to reduce torso rotation.
I can’t recall if we discussed stride rate or not. If not, a theoretical ideal stride rate is 90 strikes per foot per minute. Overstriding is a gait that has shifted anteriorly (forward). The most common cause of overstriding is a slow stride rate. Count heel strikes for one foot over 30 seconds, multiply by 2 and you have your stride rate. If the number is less than 88, shorten your gait to a “shuffling” gait until you hit 90. It will feel very awkward in the beginning, but over time it will become the new normal.
****UPDATE**** It occurred to me that I didn’t explain the significance of the quadratus lumborum (QL) muscle along with the gluteus medius (GM) muscle. In a gait cycle, while a leg is in swing phase, that QL on the swing side holds the pelvis up while the GM on the stance side pulls its side of the pelvis downward. The net effect is a level and stable pelvis. You have a tightness on the right QL and an overuse (as well as weakness) of the left GM. These are definitely related. A focus for you in the long term should be strengthening both of these muscles on both sides of the pelvis. Of course, the short term focus is to take the strain/overuse away by increasing the right side hip extension.
So, with no further ado, here are your videos:
Marked with pauses:
Slow motion w/o pauses:
Strength exercises: (performed 1-3x per week, several sets of each)
Clocks (for glute medius strength)
Windshield wipers (for glute medius and hamstring strength)
Side bridges (for high right hip)
Single leg bridges (for glute medius weakness)
Lunge plus skip (for hip extension)
Hip hinge with a row (for general posterior chain strength)
Stretches: (performed after any exercise, holding for 20-40 seconds)
QL stretch (for high hip)
Upper trapezius stretch (for high right shoulder)
Quad and psoas stretch (for right hip extension)
Modified pigeon piriformis stretch (for right hip external rotation)
IT Band stretch (for high right hip and right arm crossing over)
Run drills: (performed 1-2x per week on a soft surface, preferably midway into a 50-70 minute run)
Myrtl Routine (for general hip and trunk range of motion)
Arm swings (to encourage more flexion/extension of the shoulders and less trunk rotation)
High knees (for overstriding)
Butt kicks (for overstriding)