If there is no time these hours, choose the morning, but it is best to run after the sun rises in the morning.
How long you can run can be determined according to your physical condition, but it is best to run continuously for more than 20 minutes every day, 3-5 days a week. The intensity is just the speed at which the forehead and back sweat slightly after running for 5 minutes. If measured by heart rate, the pulse should be kept between 120- 180 beats/min.
Of course, you can't run for that long at first, so you can take your time, from fast running to jogging, or running intermittently, and then run continuously for a long time when you get used to it. You can add 3-5 minutes a week until you are satisfied. If it is a fitness run, you don't have to care about distance and speed at first, just arrive at the time, and then improve the speed and distance according to your physical fitness and interest.
Pay attention to your steps and breathing when running. Keep your pace steady and try not to sway. It is best to breathe through your nose, and breathe through your nose and mouth together. You should take a breath in about 6 steps, and it should be deep. Or you can go to the hospital for a check-up. In fact, the most important thing is your own mentality.