Concentric-based activities like cycling, swimming, rowing, pushing a sled, or walking uphill are recommended for starting endurance training to minimize muscle damage and soreness.

“So my initial recommendation is, start with activities exercise choice-wise that are mostly concentric based. So think about a cycle. So when you're riding on a bike, you're pushing the pedal, but you're never landing and absorbing it. So you could go out and do a 45 minute bike ride, and you're not going to get that sore because there's not a lot of eccentric load. Swimming, similar thing here, right? There's some eccentrics when your hand hits the water, but fairly minimal. It's mostly a push push, push, push, push, no load. Rowing, similar thing. Mostly concentric. Pushing a sled is fantastic. Going uphill, running or even walking hard uphill, all good, 'cause they're very minimal landing relative to like running downhill, which would be a very, very bad idea to start.”