There is no best training plan, but there is one that suits you best. Just like eating, some people have two meals a day, while others have one meal a day, which does not affect their health. Running training depends on whether you want to compete or keep fit. There are many training camps online. According to your own goals, find one, stick to it, and train scientifically and effectively every year, and you will certainly achieve the desired results. If you focus on fitness, you can become comfortable and learn to listen to your body. Your body will tell you how to run and how to rest. I have been running for 16 years, and now I am a Buddha runner.

If it is a healthy running, it is suggested to stop running and recover, especially for the elderly and overweight people. Run and rest to minimize the possibility of injury! You can run 3-4 days a week for 30-45 minutes each time. Stick to it, and you will get many, many unexpected results! Running has running rules, which must be strictly observed.

1。 Can't run after drinking. This is very important. Just like driving, drink without driving, and drive without drinking! If you are caught drunk driving, your driver's license may be revoked, and running after drinking may kill you! If you can't do this, just don't run!

2。 Attention should be paid to warm-up before running and stretching after running. Don't think it's unimportant. Every movement should be done in place, so as to minimize the chance of injury.

3。 When running, you should take small strides and stride frequency. The golden stride frequency is about 180 steps per minute, and the heart rate is within 220- age X0.8. You can easily run to 5 kilometers at this speed, and try to run without climbing.

4。 Walk 5-600 meters after running, wait for your body to recover slowly, and then take a shower after 30 minutes.

5。 Do some core strength training on rest days, such as squats, leg lifts and flat support.

If you can keep running, no matter what the three highs, obesity, and tummy will leave you, the whole person has good spirit and good skin, and is younger than his peers!