So I found Eric's book at the beginning of the summer and have since spent the last 6 weeks trying to relearn running. (I was an over strider/ heel striker suffering from chronic plantar fascitis) The PF is under control (ditched the shoes and insoles). I'm up to 4 days of 30 minute runs (though I just re read the book and think I've been running them too fast this past month). On off days I do barefoot running drills and strength on the Swiss Ball and of course slant board stuff. 

Most days I feel great! Like I could run for a lot longer (which is the goal) I'm anxious to get to the next phase of training. But recently I've been having "twinges" (not really pain) that appears and leaves fairly quickly, within a day or two. Sometimes It's my heels which just takes some massage and stretching to alleviate. But I've also been having some discomfort in my knees and ankles. (I know I have to work on my take off and straightening my leg much more than I do now which may help.)

So my question is, are these twinges normal when re-learning to run? Is it part of getting to that muscle equilibrium? Or is this a sign of something wrong in technique? 

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Hey Heather, the answer is most likely both. During my transition, I felt pain/twinges in my lower calves and knees because I had horrible muscle equilibrium (strong quads, weak feet and glutes) and wrong technique ( no glute activation and not letting heel come down). For me, really focusing on activating the glute of the stance leg during the knee drive phase cured my chronic knee pain. Have faith in Eric's system and stay focused (aware) of your form. Hope this helps :)
-Ryan
Yes! Thank you. That does help. I suspected that was what it was but I wanted to hear from someone who has gone through it.

Also, re read book and realized my cadence is too slow. Set the metronome today and was shocked to find I had a hard time running two minutes at 175-180 bpm before I had to stop and catch my breath. Even running very slow. My natural cadence is about 160. It'll come right?

Yes, it will come. I think Eric says in his book, "you have to undo a lifetime of bad habits." As for cadence, focus on quick knee drive (while still pushing back with glute) and stepping over that log.

-Ryan

Yes these twinge are normal, and that awareness is excellent to help focus on form, cadence, strength. You are well on your way! Unfortunately good form/strength take persistence and patience. Even 4 years into training with Eric I still have aches and pains that arise and point to areas that need work. It's always a work in progress, but continuing to adjust and adapt is key, and truely what turns running into an art form.
Heather the cadence will become natural after a few weeks. I was "rebuilt" with the help of a guy in London 3 months ago and when I started doing runs again I took a little clip on metronome on every run to keep me focused. Did my first 10k race on Sunday after coming back and my cadence was spot on 180 without even thinking about it through the race. You'll adapt quickly. I think for me the thing to get used to at 180 was feeling like I was taking a shorter stride - it seemed counterintuitive in some way but I actually ended up running faster.

thanks. I did start running with a metronome and it's hard!! LOL.  I haven't timed myself for over a month until yesterday and I found that even though I felt I was going slower with a high cadence and short stride that my pace is much faster than I was running before I worked on relearning to run. Amazing how I can run faster and it's easier!!! I know that shouldn't come as a surprise but I guess after running for so many years the wrong way my brain needs retrained too! 

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