First of all, you should be within your tolerance and don't be too tired.
Generally speaking, we should do it step by step and add a little more exercise every day. At first, you can run intermittently, such as running for a while, running for a while, and running for a while, so that you can gradually tolerate and adapt to it, and then extend the running time.
Generally speaking, jogging four times a week for 30-40 minutes is the most suitable. Because sugar is consumed in the first 30 minutes, then fat is consumed, so the longest exercise time should not exceed 1 hour. During this time, the body can get effective exercise, without causing special fatigue, and the stimulation to bones is relatively small, which can basically achieve the purpose of exercising.