@MarcelloAntestaco

2 months ago

My experience is that sprinting is the best solution here. While it's true that the risk of injury is higher if you don't do things properly, I've actually almost completely recovered from tendonitis in both my achilles that was plaguing me since 2020. Slow runs made it worse. I started 7 months ago with a slow 1 min run and I was slightly overweight. I now have a 6 pack for the first time in my life (I'm almost 39) and I have energy and look muscular all over. People think I'm lifting but I'm not because I don't have time. I might start soon though.

My strategy was to start with running 1 extra min every day. It took me a month to get to 20 mins because some days I'd just keep the same time if I felt tired but I ran every day until now except for 4 days in total because I messed up with my schedule but the first 90 days were all checked.

When I got to 20 mins, I started to create a mini structure like warm up 12 mins and then intervals for 8-9 one day and progression runs (from very slow to max speed) on day 2 and easy runs at day 3. After 3 months I started sprinting. 6x100m in approx 15 seconds with 2' rest between reps and slowly increased and improved my program.

I hit the actual track only 1 month ago as I was sprinting on the tarmac or in the park until recently.

I can now do 12s in the 100m and 25 in the 200m.

My goal is to run a sub 2' 800m which I may be able to do in 10-12 months from now.

I still train every day but on Thursday I cycle and on Sunday I do rucking or walking because it's true that you can't run at a high intensity every day and preserve your joints so this must be done carefully and EXTREMELY gradually but the reward of sticking to this has been massive as I lost a lot of weight.

I think the higher intensity exercise mixed with the long rests between reps where you basically walk allow you to get the best of both worlds meaning you build muscle but you also burn fat while becoming very athletic

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