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@Smallfurry
Use lamp posts or whatever you can find.
A 90% sprint between 2 lamp posts, followed by a natural pace jog between 3. Repeat untill the very base of your lungs are burning, and your heartbeat hurts your temples.
Re: treadmills. No they dont replicate running that well. But they do engage the same muscles, while being less distructive. The highly distructive nature of running means cross training is essiential.