Reducing fat will not reduce fat locally, because body fat is fluid, so don't worry that running can't reduce thighs. Just remember to do stretching massage after running to avoid muscle accumulation and form muscle legs, especially calves.

As for jogging and running, it is best to run at variable speed, but not too fast, so that oxygen can participate in the metabolic process.

It is best to keep running for more than half an hour every day, and then do strength training. The combination of aerobic and strength has the best effect of reducing fat and shaping. If the focus is on the legs, then take stovepipe training and hip and leg training as the main strength courses.

In addition, diet control is of course important, but it is by no means a diet, but a scientific supplement to energy. Generally speaking, it is based on the principle of high protein, moderate amount of high-quality carbohydrates and low fat. For example, you can eat whole wheat bread+eggs+milk for breakfast, chicken breast+vegetables+coarse grains rice for lunch, and fruit+coarse grains and potatoes for dinner. If you feel that you will not be hungry if you have excess energy, it is ok to reduce the amount appropriately. In short, if you lose fat, you'd better eat 7 points full.