I'm not sure about your weight. This is actually very important, that is, if you are overweight, you can't exercise yourself by running in general, otherwise it will easily bring another burden to your body.

After reading your introduction, I feel that those conditions after running belong to the normal category. My suggestion is:

1, running exercise is more important than sticking to the word.

2, the speed does not need to be too fast, and there is no need to accelerate to run at full speed. Jogging at a constant speed is the best for your health and the best exercise effect.

3. As for the running time, I think it is appropriate to run until you are short of breath, feverish and slightly sweaty. If you feel breathless, take a rest until your legs are sore and swollen.

Please keep the correct running posture, keep the proper pace, actively swing your arms, breathe at a constant speed and take a deep breath.

Please improve your diet according to your exercise. There should be enough meat. Usually eat more fruits and vegetables and eat seven points full. Don't run after meals 1 hour.

Please warm up before running and do some stretching exercises after running.