Running 1~3 times a week is enough, depending on personal physique, the average person is 4~5 kilometers. If you want to lose weight, you should mainly control your diet and exercise. If you just want to maintain heart and lung function, once a week is enough. If you want to increase the difficulty, you can increase the speed instead of increasing the distance. Long-distance jogging is more effective and meaningful for losing weight and burning fat.

Long-term excessive running is a burden on the knee. I suggest that you change aerobic exercise to anaerobic exercise, such as doing push-ups, dumbbell birds, weight-bearing belly rolls at home, which will help your strength and body shape, instead of spareribs like long-term running.

How much depends on your own ability. Generally, it is completed within one hour (for example, 200 push-ups per hour+150 times of flying birds +200 weight-bearing belly rolls are divided into several groups and completed in one hour). If you have good physical fitness, you can also increase the difficulty, such as doing five push-ups with one hand and five with your left and right hands.