is there a guide not on video that i can use to start speedrunning the game. especially map wise i am horrible

Trust me, you're going to want to watch video if you want to learn map movement, because nobody is going to compile a precise map movement guide.

Regarding guides, the game has received a bunch of significant changes in the last few months so we've yet to compile anything, so I would take some pieces from the guides listed on this site with the forum thread listed as "some new changes".