The best energy return, most durable, and cheaper is no shoes! Infinite value for money!
Don't ignore pain, listen to it. If it hurt that's because you need to fix something. So think of what you have done that cause it. Did you change your habit? Why on this side and not the other? Did something different happened, not necessary in sport, but in your life?
Then try to change and see if you fixed the problem.
I active walk the first hundreds of meters (letting the GPS time to warm up) and run easy the first km. At the end, easy last km. That's it.
Science shows that static stretching before is counter productive. Static stretching at the end depends on you: it can be productive or counter productive. If you feel the need, you can do it, bit if not, nothing wrong to not do it.
Maybe it can give a clue to ultrarunner hallucinations?
Be careful, choc v1 board are almost never compatible with choc v2 switches.
Be careful that, with this tool, you are naturally reproducing the habits you already have. I've seen this tool used by Ben Vallack (https://www.youtube.com/watch?v=IoBjVhJY4io&list=PLCZYyvXAdQpsEWfa6OEBOhHn48SWgneoD) and you can see, in his progression, that at first he was for no pinky stagger, and now he is for aggressive pinky stagger.
Anyone can run barefoot (except maybe if you are diabetic, as you has less feeling on the feet in this case). But be very careful, train your form, and don't do TMTS, that's like being a beginner again.
Good quality asphalt or concrete are perfect surface. I'm personally fond of the very smooth asphalt of the sidewalk in my neighborhood.
A pair of handmade huaraches or cheap minimalist shoes can be a good complement.
Doing a C25K, and seeing https://www.youtube.com/watch?v=zSIDRHUWlVo every month is a good plan. You can cross train (like bike) while transitioning. It will take 3 to 12 months to be back to your actual level.
I use an almost pure BÉPO mapping on a 44 key board: https://github.com/TeXitoi/keyseebee#whats-the-layout
Sofle v2 (not the rgb version) has a descent stagger of 1/2u.
I use almost raw bépo layout, with bépo on the OS.
https://github.com/TeXitoi/keyseebee#whats-the-layout
Modifier are, IMHO, bad on the external pinky column, so using it for low used characters are great.
What I really like with bépo is that punctuation is also optimized.
Don't forget you can cheap tent any split with some books, sand bags, cardboard, 3D printed parts...
If you just begin, learn good form. Small barefoot run can guide you easily. A good video on form: https://www.youtube.com/watch?v=zSIDRHUWlVo Also consider minimalist shoes.
After a c25k, you can just increase your mileage slowly. You can go above the 10% rule if you feel well, don't increase if you feel tired or sore.
Try different things: tracks, street, forest, country side, stairs... Diversity avoid to be bored, and you can discover what you prefer.
Listen to your body instead of following some strict plan. If you feel a bit tired, prefer a slow run to some intervals. If you feel soreness, slow down. If you feel great, go a bit faster.
I have 2 very different modes:
- typing with 5 fingers looking at the keyboard on classical keyboards.
- touch typing with bépo layout on my split 40% keyboards
That's two different things, like riding a bicycle and a motorcycle.
