The posture of fitness long-distance running should be correct: make a fist with both hands, keep the elbow at about 90 degrees, and swing back and forth naturally; Take a deep breath and breathe evenly, coordinate with the pace rhythmically, and breathe through the nose; At first, the speed should be slow. After all the tissues and organs of the body are coordinated and adapted, you can let go of the pace and move forward at a constant speed. It is advisable to run without breathing or exertion, and two people can talk easily when running together.

The running distance should be gradually increased, and it should be based on the actual situation of personal health and physical strength. Running for 20 to 30 minutes every day, Jiao Jian said that it is good to run 3 to 4 kilometers every 20 minutes; If you are in poor health, run 3 ~ 4 kilometers in 30 minutes at a time, or less.

Warm-up activities should be done before running, so that the organs and joints in a relatively static state of the human body can gradually turn into a more tense state of exercise, so as to prevent the sprain of joint ligaments and tendons during long-distance running. Don't run or eat immediately after a meal, so as not to reduce gastric juice secretion and affect digestion; It is not suitable for long-distance running before going to bed at night.