Comment by r0br0dz

For long lasting effect you might want to stay away from excessive cardio. One mile a day? Getting ready for a race? All you need is to Lift Weights and follow Dan John's advice. If you are not an athlete then running has no benefits. Sprinting on your toes on the other hand is great. One kind of effective cardio is walking like a madman(Chad Waterbury) meaning that the gait and pattern is so confusing to your body that it won't ever get efficient. Personal experience with above suggestions.