Swim three or four times a week for 30 minutes to 1 hour. Don't practice swimming together with running and equipment practice, because physical strength will not keep up and affect the exercise effect. During the interval of training, I interspersed swimming at other times and went swimming specially. Equipment or field practice: put it away after each run. You must run before doing equipment exercise, do aerobic exercise before doing anaerobic exercise, burn fat first and consume calories before shaping and strengthening. Because if you do anaerobic equipment exercises first, you won't have enough physical strength for aerobic running, and the effect will be greatly reduced.