You done the cartilage in your knee didnt you ?

good to see your back playing again .

All this high intensity stuff is madness but if thats what you wanna do why not just hit a metafit class thats nearby you ?

how long do you recon you could run on a treadmill for at a steady pace at the moment?

sorry just reread your post and can see you've been running for a while

I'd stay clear of metafit at the moment a lot of it is very high intenisity which is not good coming back from injury.

It's hard to work out a routine for someone without knowning their fitness levels nut you have a made a good decision in regards to thinking about HIIT training. I'm assuming you have access to a gym?

how long do you recon you could run on a treadmill for at a steady pace at the moment?

3 mins max

treadmill isnt good for knees Wob , get your self on the cross trainer or the bike

Im off cardio for a while..

Weights is where its at

Get out cycling and get the strava app to find KOM(king of the mountain) stages nearby you and try and get up the leaderboards. Its addictive and forces you to push yourself to high intensity for short segments as well as being low impact on the knees.

Ive been bursting myself on a hill near my house to try and beat a mates scores whos sitting 5th in the leaderboards. So instead of just cycling at a normal pace I will be going hell for leather at certain places if i know theres a leaderboard segment in that area. Its seriously addictive though.

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comment by CelticBhoy - JA606 Meet & Greet Champion (U15888) posted 4 minutes ago
Im off cardio for a while..

Weights is where its at

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couldn't agree more, weights are crucial to maintain a good level of fitness.

although biking and x trainers are great cardio workouts if you are looking to get the fitness levels up for football reasons then running is essential, the cardio is transfeable however the leg strength etc would be specific to running.

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Swimming, low impact and flukes are great

Flumes

If you can get a good PT and get them to teach you how to squat and lunge properly (most people in the gym have horrendous technique) done properly great for building up the muscles around the knee and prevent future injury.

From that there is some great workouts you can do for muscular endurance, power and strength that would benifit your football.

Simple but effective HITT routine, high incline, sprint as fast as you can for 200 meters jog/walk 20 secs do 10 times.

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Yeah, done the cartilage! Glad to be back twisting and turning haha

Chaos:

I ran for 42 mins at 12km/h last week...thats the longest I've tried...I could have continued for an undisclosed length of time though, I felt pretty decent.

Tornado:

Concrete makes my knee swell up like a balloon...I like the treadmill, its got a bit of spring to it, especially if you put it on a slight incline.

I have considered cycling, might give that app a bash!

Cheers

I am gonna start some HIIT stuff on the treadmill tonight though...gonna do 30 secs high speed and 60 secs low for between 6 and 10 reps...gradually I will start shifting the ratio so it is 60 secs high speed and 30 secs low!

I fkoed my knee last year. Work on your speed and strength then focus on quick stops and starts and twisty movements. Biggest mistake I hear is to rush into things.

My knee is fine now...I've been playing football for a while...just need to get fitness back