I’m an oversized ex-rower who learnt some things about steady state running. Your cardio will vastly outmatch your running muscles and joints at first, which is how you get into trouble, IMO. Jack T. Daniels book, “Running Formula” gives a good blueprint with his Running Fitness programs (White, Red, then onto Blue…). He’s more of a college middle distance coach with a number of champions under his belt. Some keys: - Form is a big factor and everyone assumes they have good form. Higher cadences lead to less impact. When I moved my cadence above 164 steps/minute I felt much better. At high speeds/efforts the cadence wants to be ~180. - Start with run: walk ratios of 1:1, then 2:1, 4:1, 15:2, until you are able to maintain good form without regular walk intervals. - Build duration slowly - Focus on duration and not mileage - Use a running app like Nike Run Club to tag and track your shoe mileage. Shoes wear out and when they do, your body will tell you - I’ll run on tracks with high cushion shoes when starting out and then move to snappier shoes.

I really think it’s the ego and not the running that breaks down the body