The first thought that comes to mind with regard to the soreness in the hips and glutes is that you might be holding too much tension there when engaging your core. You need to engage just enough to stabilize the pelvis, and keep it from rocking up and down (think lateral motion like a runway model) and also to keep from bending at the waist as you fall into the lean. One of my favorite visualizations is imagine zipping up a tight pair of pants. That area you ‘pull in’ is the low abs, between the navel and the pubic bone.
On your next run, you can play with it to get the feeling of what that feels like - as you are going along, ‘release’ your core and notice what that feels like. It might feel heavy and/or sloppy. Then ‘zip up the jeans’ and see how little you have to do to stabilize things. You can also really tighten up and then release just enough to where it feels relaxed yet substantial. Let me know what you find out!
As for the heel rise, doing too much too soon does usually cause calf pain, and perhaps for some, that next position can translate higher up the chain into the glute region. I know when I used to wear orthotics, and I got a different pair that were less rigid and with a lower heel, just walking a couple of miles in them killed my low back. I had transitioned too quickly. So it could be a little of that, but I am betting it’s related more to too much tension.
If that doesn’t work, let me know - we’ll figure it out!
Certified Chi Running and Chi Walking Instructor