You can't run too fast. If you haven't done any exercise training before and are heavy, I suggest you don't rush to run, which will be harmful to your health, especially your heart and joints.

If you have heart problems or joint diseases, please follow the doctor's advice and exercise properly.

If your body mass index (weight KG/ height square) exceeds 26, please do brisk walking first, and then choose running training after 3-4 weeks.

When you start running, don't be impatient. You can combine walking and running. Walk for 2 minutes, run for 2 minutes, and keep running for 30 minutes until you can walk for 2 minutes, run for 15 minutes, and keep running for 40 minutes to 1 hour. This period may last 4-6 weeks. Then you can run for more than 30 minutes-40 minutes. Continuous jogging can burn more fat than short-term high-intensity exercise.

Activities before and after running

Activities before and after running are really important. Be sure to stretch and warm up before running, otherwise you will be easily injured when running, especially when running outdoors in cold weather. Usually warm up for 5- 10 minutes before going out. Don't suddenly sit down or lie down after running. I usually walk 10 minutes before stretching to reduce the possibility of muscle stiffness or cramps.

Diet during running

Carbohydrate (rice, pasta): It can provide you with burning energy and make your running more energetic. Lack of carbohydrates will make you tired from running. When I lose weight, I can eat a little rice or pasta. I eat 2 slices of whole wheat bread every day to supplement it.

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The most important equipment for running is shoes. If conditions permit, choose a better pair of shoes. Remember to be one size larger than usual, because the soles of your feet will be fully unfolded when running, and shoes of one size larger will make your feet not feel too tight and numb and stiff during long running. It is best to buy shoes and put on sports socks in the afternoon.

Sports bra, perhaps the sisters in China have not realized how important the bra is when exercising. When I first started running, I wore an ordinary bra, which was often troubled by the shoulder strap falling off. Later, I read a magazine that you must bring a sports bra when you exercise, because even if you are a cup when you run, the distance between your breasts is 4,2 cm ~ which will lead to long-term sagging of your breasts. I went to Decathlon and bought two sports bras. When I run, I feel great, just like wearing a golden dress. I don't have to worry about big breasts anymore.

Other clothes can be selected according to your own preferences. You can wear cool clothes and shorts in summer and gloves and hats in winter.

Other equipment: I have a heart rate meter to measure the heart rate during running, and a pedometer to measure the running distance and calories burned.

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Cross-training of running

Strength training can be carried out to strengthen the metabolic ability of muscles, and yoga can also be carried out to relieve the stretching and stiffness of body muscles. Swimming is also a good exercise, which can shape and relax joints.