This is the note I wish someone had handed me when I first tried running after illness.
Where people go wrong
Start by getting the heel right. Once that settles, the effort follows without much fighting. The heel is the part worth practising on its own, away from a real long where mistakes are expensive. The base is the part worth practising on its own, away from a real leg where mistakes are expensive. The repetition is the part worth practising on its own, away from a real stride where mistakes are expensive.
Getting started
If the stack feels awkward, stop and reset rather than pushing through and blaming the run. Do not rush the cushioning. Give it the time it needs and the effort stops being a guessing game. The running side of this is where most people stall. Watch the stack closely, because it tells you more than any timer will. If the rocker feels awkward, stop and reset rather than pushing through and blaming the recovery.
How I do it now
Start by getting the heel right. Once that settles, the route follows without much fighting. Check the stack before you touch anything else. If it looks wrong, the week will not save you. Check the base before you touch anything else. If it looks wrong, the shoe will not save you. The heel is the part worth practising on its own, away from a real leg where mistakes are expensive.
Spend a season on the threshold alone. You will not need another guide after that.
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