You choose the right time to run. Running is effective when your blood sugar is low, and the running time is no problem. However, it is unscientific not to eat. When you don't eat, your metabolism will decrease, which will also reduce the amount of fat decomposition. Therefore, I suggest you go home for dinner, but reduce the intake of carbohydrates, increase the intake of pure protein and vegetables, and keep it around 1500 calories every day. 2. The best running heart rate is (220-age) *0.75.