Hello there
I guess you could try the cgaz hud that you can enable in the defrag menu. It s a bit tricky to use at first but it can help. maybe you can check the (old) video on YT called genesis : the beginning of
It will explain you the very basics and how to read this hud.
For staircase, you have to land just before the first stair then do a very quick double jump and you ll fly over the rest of the stairs as long as there s not too many of these. This works in CPM, can't be sure about VQ3 but i guess it s more spammy in vq3 ^^
You can try to train on
https://ws.q3df.org/map/chronos_cpmrun5/This map has a stair set just at the start and enough flat and easy start to approach them safely.