hi, i am new to this site. just completed my 2nd half marathon and saw a man with a shirt that said "marathonguide.com" so i figured i'd check it out and see what it was about. short introduction— I have been running for about 3 years, nothing serious until about last year. I jog about 30-35 miles a week, did my 1st Half marathon last year. Just did another 1 may1st in rhode island and will do the next 1 in 3 weeks, here in new york. In oct 2010 I ended up having my gall bladder removed. When i resumed running i guess i lost hip muscle (or whatever) cuz i was diagnosed with ITBS in the left leg. I strecthed and foam rolled it out took like 2 mos or so but it finally went away. As i beat that issue i recently was diagnosed with piriformis syndrome/pinches sciatic nerve (basically tight hams and glutes, which are choking the sciatic nerve) in the right leg. In doing online research I have read about active isolated streching and was wondering if i should use that style of streching rather then stretch and hold for 30 seconds as i have been doing. What works best for u?