Long-distance running is slow, but it is really effective. The difficulty is that you must persist. In addition, you must run at a constant speed. Don't run with load to accelerate. Run two or three times a week for 30-60 minutes each time. At first, you don't need too much speed and time, depending on your physique. In addition, please don't sit down or rest immediately after jogging, because a lot of exercise has accumulated a lot of lactic acid in your muscles. Please stretch and relax.