Quickest way to get fit?

[theparsonski]

Hi guys, I'm really into running, have been for a couple of years now, and a few weeks ago I reached the end of a period of regular, hard training, due to having a number of races over a few weeks. I was pretty fit by the end, in all but one sense - I had worn something down in my right ankle and it hurt a lot every time I came back from a run. So here I am, 4 weeks later, and I've not run since then, save a couple of sessions in which I tested out how bad my ankle was (it was still bad).
I'd like to get fit again, my ankle isn't quite perfect but it's a lot better, so I'm trying to work out whether I should change the way I run to try and optimise my fitness gain. I've considered the following:

1. Running with a weighted backpack (about 40lbs or so)
2. High Intensity Interval Training (read about it here: http://en.wikipedia.org/wiki/High-intensity_interval_training)
3. Longer, more gentle runs which have less impact on my joints.

So, if any of you guys have ever run, or done any kind of long-term fitness regime, what did you find worked well? What didn't? Post away.

 

[smithy_2045]

Trying to get fit as quick as possible is a surefire way to fail.

 

[theparsonski]

Trying to get fit as quick as possible is a surefire way to fail.

In what way? Could you explain further?

Just so you know, I'm not looking for a shortcut, I'm just wondering what method will be the best for my fitness, both in speed of action and overall quality.

 

[Floggo]

Read this Worksheet and sometimes refer to /fit/
http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet_%28WIP%29

 

[Zantos]

Trying to get fit as quick as possible is a surefire way to fail.

Normally true, but from the suggestions the OP has given I think there's an implied "That isn't stupid".

OT: If your ankle still isn't back to top condition, I reckon the gentle runs will be good. You don't want to cause problems later. When it is better, weighted backpack is a good way to go, so long as you build up the weight instead of going straight to 40lb.

 

[Womplord]

Why don't you just send me 100 dollars a month and I'll put you on my program which won't require diet or exercise? Gauranteed success!

But seriously, with your health you only get out what you put in. That's the principle that the whole body is based on: Supply and Demand. Just do some dieting and exercise and the kilos will fall off and you will make progress faster than you think. Same if you're not trying to lose weight. So yeah, the quickest way to get fit is to work hard, every day. Don't worry about those gimmicks. Trust me, I was a national level runner a few years ago. Be careful about the injury... but not too careful.

 

[theparsonski]

Trying to get fit as quick as possible is a surefire way to fail.

Normally true, but from the suggestions the OP has given I think there's an implied "That isn't stupid".

OT: If your ankle still isn't back to top condition, I reckon the gentle runs will be good. You don't want to cause problems later. When it is better, weighted backpack is a good way to go, so long as you build up the weight instead of going straight to 40lb.

Thanks very much, that makes sense - I just want to avoid repeating the same mistakes that made me injure my ankle in the first place, the gentle runs seem sensible in the context.

 

[Dectomax]

Well my first piece of advice is: do NOT run until your ankle is fully healed and you can run normally. It's not worth fucking up a joint just because you're eager to get back into it.

What I can recommend is doing light circuits ( Body-weight exercises ) press ups, sit ups and pull ups for the mean-time. It'll make passing the time easier and you'll feel productive. Trust me, I've done a lot of running. ( Royal Marine here ) I've had shin splints, torn ligaments and all kinds of problems when I was training ( A few years ago now ) and my instructors always said it wasn't worth risking further injury.

If you're REALLY wanting to get back into it and feel like you can run, do short distances; 3 mile runs at most - do them light and slow. ( This'll still help with Cardio )

 

[Sizzle Montyjing]

Well, first of all you need to have a lot of self-control, that will go a long way in weight loss.
Sadly I have none...
But, I find that a grueling 3 day trek with a heavy backpack filled with all the things you need to sustain yourself and sleep will dramatically help.
Try and do it in a group if you can, and maybe for longer.
Then again, booking a hotel and simply carrying a heavy backpack will help still, and be kinder on you...

You need to put a lot in to get a lot out basically.
But the hikes are fun.

 

[Heronblade]

I would actually suggest switching to bicycling instead, at least for the time being. Far easier on the healing joints while using much of the same muscle groups. With some fiddling on the gears, you can even adjust the level of resistance on the fly.

 

[theparsonski]

Well my first piece of advice is: do NOT run until your ankle is fully healed and you can run normally. It's not worth fucking up a joint just because you're eager to get back into it.

What I can recommend is doing light circuits ( Body-weight exercises ) press ups, sit ups and pull ups for the mean-time. It'll make passing the time easier and you'll feel productive. Trust me, I've done a lot of running. ( Royal Marine here ) I've had shin splints, torn ligaments and all kinds of problems when I was training ( A few years ago now ) and my instructors always said it wasn't worth risking further injury.

If you're REALLY wanting to get back into it and feel like you can run, do short distances; 3 mile runs at most - do them light and slow. ( This'll still help with Cardio )

Ah, I wondered if there'd be any military-types around here. Hopefully heading that way myself (not the Marines, probably the Paras). Thanks for the advice, I have been trying to keep up the weight training in the time spent off, but I probably should have lessened the amount I eat, as I've gained a bit of weight aswell. I have to admit I've also been feeling a lot more pent up since I stopped running, it helped relieve stress for me extremely well.

 

[Dectomax]

Well my first piece of advice is: do NOT run until your ankle is fully healed and you can run normally. It's not worth fucking up a joint just because you're eager to get back into it.

What I can recommend is doing light circuits ( Body-weight exercises ) press ups, sit ups and pull ups for the mean-time. It'll make passing the time easier and you'll feel productive. Trust me, I've done a lot of running. ( Royal Marine here ) I've had shin splints, torn ligaments and all kinds of problems when I was training ( A few years ago now ) and my instructors always said it wasn't worth risking further injury.

If you're REALLY wanting to get back into it and feel like you can run, do short distances; 3 mile runs at most - do them light and slow. ( This'll still help with Cardio )

Ah, I wondered if there'd be any military-types around here. Hopefully heading that way myself (not the Marines, probably the Paras). Thanks for the advice, I have been trying to keep up the weight training in the time spent off, but I probably should have lessened the amount I eat, as I've gained a bit of weight aswell. I have to admit I've also been feeling a lot more pent up since I stopped running, it helped relieve stress for me extremely well.

Ah...you poor misguided fool...off to join the bloody cherry berrets...

Just step up the weights if you're feeling a bit bored/stressed ( When you do exercise your brain lets off endorphin's, basically natures very own 'Heroin' - it's a feel good drug ) it really helps. I found a few heavier sets when I was injured let me go about my days without moping.

As for eating, if you're planning to join The Paras, put on all the weight you can - I was 75Kg when I began RT, came out the other side sitting at 69Kg and that was after I started putting weight back on. I lost a lot of weight. ( Just make sure you put on the 'right' weight )

Anything else you need to know, give me a bell!

 

[Dectomax]

Well my first piece of advice is: do NOT run until your ankle is fully healed and you can run normally. It's not worth fucking up a joint just because you're eager to get back into it.

What I can recommend is doing light circuits ( Body-weight exercises ) press ups, sit ups and pull ups for the mean-time. It'll make passing the time easier and you'll feel productive. Trust me, I've done a lot of running. ( Royal Marine here ) I've had shin splints, torn ligaments and all kinds of problems when I was training ( A few years ago now ) and my instructors always said it wasn't worth risking further injury.

If you're REALLY wanting to get back into it and feel like you can run, do short distances; 3 mile runs at most - do them light and slow. ( This'll still help with Cardio )

Ah, I wondered if there'd be any military-types around here. Hopefully heading that way myself (not the Marines, probably the Paras). Thanks for the advice, I have been trying to keep up the weight training in the time spent off, but I probably should have lessened the amount I eat, as I've gained a bit of weight aswell. I have to admit I've also been feeling a lot more pent up since I stopped running, it helped relieve stress for me extremely well.

Ah...you poor misguided fool...off to join the bloody cherry berrets...

Just step up the weights if you're feeling a bit bored/stressed ( When you do exercise your brain lets off endorphin's, basically natures very own 'Heroin' - it's a feel good drug ) it really helps. I found a few heavier sets when I was injured let me go about my days without moping.

As for eating, if you're planning to join The Paras, put on all the weight you can - I was 75Kg when I began RT, came out the other side sitting at 69Kg and that was after I started putting weight back on. I lost a lot of weight. ( Just make sure you put on the 'right' weight )

Anything else you need to know, give me a bell!

You joined the Military at 75kg? Shit man, I'm joining weighing in at 83kg and I feel bloody light.

Trust me, I was pretty small when I joined up. ( Not a string of piss, but there where lads there MUCH bigger than me ) Even then, it's not size that matters - a lot of the big guys dropped over the 32 weeks; it really was a battle of will more than anything.

 

[Gordon_4_v1legacy]

Well my first piece of advice is: do NOT run until your ankle is fully healed and you can run normally. It's not worth fucking up a joint just because you're eager to get back into it.

What I can recommend is doing light circuits ( Body-weight exercises ) press ups, sit ups and pull ups for the mean-time. It'll make passing the time easier and you'll feel productive. Trust me, I've done a lot of running. ( Royal Marine here ) I've had shin splints, torn ligaments and all kinds of problems when I was training ( A few years ago now ) and my instructors always said it wasn't worth risking further injury.

If you're REALLY wanting to get back into it and feel like you can run, do short distances; 3 mile runs at most - do them light and slow. ( This'll still help with Cardio )

Ah, I wondered if there'd be any military-types around here. Hopefully heading that way myself (not the Marines, probably the Paras). Thanks for the advice, I have been trying to keep up the weight training in the time spent off, but I probably should have lessened the amount I eat, as I've gained a bit of weight aswell. I have to admit I've also been feeling a lot more pent up since I stopped running, it helped relieve stress for me extremely well.

Ah...you poor misguided fool...off to join the bloody cherry berrets...

Just step up the weights if you're feeling a bit bored/stressed ( When you do exercise your brain lets off endorphin's, basically natures very own 'Heroin' - it's a feel good drug ) it really helps. I found a few heavier sets when I was injured let me go about my days without moping.

As for eating, if you're planning to join The Paras, put on all the weight you can - I was 75Kg when I began RT, came out the other side sitting at 69Kg and that was after I started putting weight back on. I lost a lot of weight. ( Just make sure you put on the 'right' weight )

Anything else you need to know, give me a bell!

You joined the Military at 75kg? Shit man, I'm joining weighing in at 83kg and I feel bloody light.

Depends what you're doing: I'm about 1.8M tall, 130kg and a friend of mine took one look at me and said 'Support Gunner'. So were I fit for my size (which I'm not) he thinks I could do well with a squad assault weapon. After some basic reading, I'm inclined to agree that big lads like my don't go into the SAS, or the Navy Clearance Divers. So your 83kg is probably a nice happy medium that would open lots of different roles and opportunities to you.

 

[Dectomax]

Well my first piece of advice is: do NOT run until your ankle is fully healed and you can run normally. It's not worth fucking up a joint just because you're eager to get back into it.

What I can recommend is doing light circuits ( Body-weight exercises ) press ups, sit ups and pull ups for the mean-time. It'll make passing the time easier and you'll feel productive. Trust me, I've done a lot of running. ( Royal Marine here ) I've had shin splints, torn ligaments and all kinds of problems when I was training ( A few years ago now ) and my instructors always said it wasn't worth risking further injury.

If you're REALLY wanting to get back into it and feel like you can run, do short distances; 3 mile runs at most - do them light and slow. ( This'll still help with Cardio )

Ah, I wondered if there'd be any military-types around here. Hopefully heading that way myself (not the Marines, probably the Paras). Thanks for the advice, I have been trying to keep up the weight training in the time spent off, but I probably should have lessened the amount I eat, as I've gained a bit of weight aswell. I have to admit I've also been feeling a lot more pent up since I stopped running, it helped relieve stress for me extremely well.

Ah...you poor misguided fool...off to join the bloody cherry berrets...

Just step up the weights if you're feeling a bit bored/stressed ( When you do exercise your brain lets off endorphin's, basically natures very own 'Heroin' - it's a feel good drug ) it really helps. I found a few heavier sets when I was injured let me go about my days without moping.

As for eating, if you're planning to join The Paras, put on all the weight you can - I was 75Kg when I began RT, came out the other side sitting at 69Kg and that was after I started putting weight back on. I lost a lot of weight. ( Just make sure you put on the 'right' weight )

Anything else you need to know, give me a bell!

You joined the Military at 75kg? Shit man, I'm joining weighing in at 83kg and I feel bloody light.

Trust me, I was pretty small when I joined up. ( Not a string of piss, but there where lads there MUCH bigger than me ) Even then, it's not size that matters - a lot of the big guys dropped over the 32 weeks; it really was a battle of will more than anything.

Being 6'2, I do like skinny even though I weigh that much. I've got enough time to bulk up a bit more before training atleast. I take it you gained weight during your period of service?

Yeah, I lost a lot during RT ( Stress and periods of no food/sleep followed by rigorous training over 32 weeks )kinda took their toll on me I think I went down to nearly 65Kg at one point. However, after that I started to bulk up again - currently sitting on 77Kg ( I'm only 5"10 ). As long as you eat well, you'll stack on the weight after training.

 

[theparsonski]

Well my first piece of advice is: do NOT run until your ankle is fully healed and you can run normally. It's not worth fucking up a joint just because you're eager to get back into it.

What I can recommend is doing light circuits ( Body-weight exercises ) press ups, sit ups and pull ups for the mean-time. It'll make passing the time easier and you'll feel productive. Trust me, I've done a lot of running. ( Royal Marine here ) I've had shin splints, torn ligaments and all kinds of problems when I was training ( A few years ago now ) and my instructors always said it wasn't worth risking further injury.

If you're REALLY wanting to get back into it and feel like you can run, do short distances; 3 mile runs at most - do them light and slow. ( This'll still help with Cardio )

Ah, I wondered if there'd be any military-types around here. Hopefully heading that way myself (not the Marines, probably the Paras). Thanks for the advice, I have been trying to keep up the weight training in the time spent off, but I probably should have lessened the amount I eat, as I've gained a bit of weight aswell. I have to admit I've also been feeling a lot more pent up since I stopped running, it helped relieve stress for me extremely well.

Ah...you poor misguided fool...off to join the bloody cherry berrets...

Just step up the weights if you're feeling a bit bored/stressed ( When you do exercise your brain lets off endorphin's, basically natures very own 'Heroin' - it's a feel good drug ) it really helps. I found a few heavier sets when I was injured let me go about my days without moping.

As for eating, if you're planning to join The Paras, put on all the weight you can - I was 75Kg when I began RT, came out the other side sitting at 69Kg and that was after I started putting weight back on. I lost a lot of weight. ( Just make sure you put on the 'right' weight )

Anything else you need to know, give me a bell!

You joined the Military at 75kg? Shit man, I'm joining weighing in at 83kg and I feel bloody light.

Trust me, I was pretty small when I joined up. ( Not a string of piss, but there where lads there MUCH bigger than me ) Even then, it's not size that matters - a lot of the big guys dropped over the 32 weeks; it really was a battle of will more than anything.

Being 6'2, I do like skinny even though I weigh that much. I've got enough time to bulk up a bit more before training atleast. I take it you gained weight during your period of service?

Yeah, I lost a lot during RT ( Stress and periods of no food/sleep followed by rigorous training over 32 weeks )kinda took their toll on me I think I went down to nearly 65Kg at one point. However, after that I started to bulk up again - currently sitting on 77Kg ( I'm only 5"10 ). As long as you eat well, you'll stack on the weight after training.

Well I'm only 5'5, which means that I'll look pretty muscular if I really put the training in but I may not be that heavy, I'm currently about 57kg, but I'm in the midst of putting weight on, long way to go before I actually join, gotta get into Sandhurst first anyway.

And as for my choice of Service, I did consider the Marines but drowning seems like the very worst way to die in my opinion, and I much prefer the thought of leaping from an aeroplane (though obviously not into combat anymore) to any of the stuff the Marines do. That said, you guys are badass.

EDIT: On topic, I just ran 3 miles gently and my ankle seems OK, not too painful at all, more of a light twinge. I'll gradually increase the distance until I'm recovered and then increase intensity and consider using a backpack.