1, step by step. If you can run for 30 minutes for the first time and reach a certain speed, you can gradually speed up later, or increase the time, and adjust it every few days. Don't suddenly exercise too much.

2, running on the treadmill, depending on the purpose, if it is aerobic weight loss and slimming to maintain the state, generally more than 30-40 minutes, in order to consume fat to achieve better results, while exercising to cardiopulmonary function. If it's a warm-up, or paving the way for strength fitness, then maybe 10-20 minutes will be enough.

3. Just stick to it every day, but if you feel too tired, it is recommended to run about 4 -5 times a week and rest for 1-2 days, which can help your body recover and adjust better. You can do some skipping, taking stairs or other favorite sports outside of running, so it won't be too boring.

4. In terms of speed, it is suggested to change the speed every time you run, such as walking 5km/h first, then jogging 7, running at medium speed 10, running 13 (sprint 16 if possible), so as to keep the same. Don't run at a constant speed, the effect won't be so good. Or use the running program that comes with the treadmill to exercise.

Besides running, your other living habits, such as diet and rest, should be closer to health, so that your body can be fully adjusted.

I hope it will help LZ. If you have any questions, you can also write to me in the station to understand.