According to the inquiry of Apple Green Health Network, whether to run or walk depends on the training plan. Pull training is a common name for marching and camping training, also called mobile camping. It means that the troops leave the barracks to organize training during the March, which can be based on training, beating and walking, and can be flexibly used in various ways. Its advantages are wide range of activities, training on various terrains, approximate actual combat, and great ability training for troops. Generally speaking, there are the following running events in zipper:

Long-distance running: Long-distance running refers to running continuously within a certain time or distance. Long-distance running can improve cardiopulmonary function, endurance and speed, and also enhance psychological quality and willpower. The speed and intensity of long-distance running should be adjusted according to the individual's physical fitness and goals, generally 6-8 minutes per kilometer is appropriate.

Intermittent running: Intermittent running refers to running alternately in a certain time or distance. Intermittent running can improve aerobic and anaerobic metabolism, explosive power and fatigue resistance, and also increase the interest and challenge of training. The speed and intensity of interval running should be adjusted according to the individual's physical fitness and goals, generally 4-6 minutes per kilometer is appropriate.

Zipper running: Zipper running refers to fast jogging in a certain order within a certain time or distance. Zipper running can improve cardiopulmonary function, endurance and speed, and also enhance teamwork and tacit understanding. The speed and intensity of zipper running should be adjusted according to personal physical fitness and goals, generally 5-7 minutes per kilometer is appropriate.

Walking events in zipper mainly include the following contents:

Walking on the flat ground: Walking on the flat ground refers to walking quickly and steadily on a flat road. Walking on the flat ground can improve cardiopulmonary function, endurance and coordination, and also reduce joint injury and fatigue. The speed and intensity of walking on the flat ground should be adjusted according to the individual's physical fitness and goals, generally every kilometer 10- 15 minutes is appropriate.

Mountain walking: Mountain walking refers to walking fast and smoothly on an inclined road. Mountaineering can improve cardiopulmonary function, endurance and coordination, and also increase the difficulty and effect of training. The speed and intensity of mountain walking should be adjusted according to the individual's physical fitness and goals, and it is generally appropriate to walk every kilometer 15-20 minutes.

Load-bearing walking: Load-bearing walking refers to walking quickly and stably with a backpack or equipment with a certain weight. Walking with load can improve cardiopulmonary function, endurance and coordination, and also enhance muscle strength and bone density. The speed and intensity of load-bearing walking should be adjusted according to the individual's physical fitness and goals, and it is generally suitable for every kilometer 15-20 minutes.