How to stay solid wrote:
If you start at 50-60mpw in flats running truly easy, your muscles and tendons and ligaments will adapt and you can handle anything. If anything props up, see a massage therapist and a PT who does dry needling for maintenance and you're good. I can hit 100mpw doing this.
Here's something kind of amusing - in early 2001, I discovered LRC. It was about 8 months after I started running. I quickly found out a few things - I needed to train in flats, stop heel striking, and run 180 steps a minute. I guess I had just came across certain threads that gave me the impression that this is what good runners did, and I wanted to be a good runner.
So I did both at once. Switched to flats and started midfoot/forefoot striking as well as increasing cadence to 180. In retrospect, it was the increase in cadence that made it almost impossible TO heel strike. The change was more or less immediate. Wearing flats caused some minor pain in my calves for about a week, but that was it. And I never looked back. And here I am, almost 17 years later. I'm glad I made those changes when I did; it made me a better runner.
And I'm still addicted to this damn website, even though I never learned another thing of value. Just kidding. Kind of.