okay, if they’re like milk jug bottles you could probably fill them with sand and do some sumo deadlifts for your lower back and legs, if you get two they can double as weight to use for shoulder shrugs. smaller ones like 600ml - 1L could be filled for bicep curls, skull crushers for triceps
lat flies as well, you’d just need to look up the form of those exercises. there are videos for diy weights too that’re pretty creative if you wanted to try that. if you want to start with no equipment whatsoever you can do pushups/sit ups, if you can’t do pushups normally just do them on
your knees until you can. you can also do them on a low wall, so at an incline like after your run or even beforehand. bodyweight squats are a good place to start too, good for your glutes and legs which help you run better. planks are good for your core as well. if there’s a beach nearby
i would definitely run on the beach barefoot. in order i would run on beach > grass > cement, running on cement isn’t good for your knees and you’ll feel it later but if you have nowhere else to run it’s fine. running on beach and grass strengthens your feet & lower legs & is more natural generally
boxing is good for you too, utilises from your core down when you’re doing the technique properly.. boxing/boxing drills particularly, dw about a bag i just punch the air lol. above anything though i do think you should take a day or two rest, i see you running everyday and its ok but
rest allows your body to do what it’s supposed to. so doing like 5 days on/2 off is probably ideal, that way you won’t get injured either. last thing you want to do is do a muscle or something, but yea… there’re videos out there on proper form and stuff, I would consult those and then just
make a routine based off of what appeals to you the most, start with a few at first and then add more as time goes on and your body adjusts
Thank you so much !! I'm gonna try to follow your advices
take it slow, remember to stretch before you run and do anything — you got this