The specific energy consumption depends on the running rhythm, such as jogging, running fast, walking slowly and walking fast. Walking slowly for an hour consumes 255 calories, walking fast for an hour consumes 555 calories, jogging for an hour consumes 655 calories, and running fast for an hour consumes 700 calories. Running is a convenient way of daily physical exercise and an effective way of aerobic breathing. You will be very tired after running. Remember never to drink water immediately, and don't squat or lie down. You should do relaxation exercises to reduce fatigue.

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Precautions for running:

(1) Try to choose a soft venue for morning exercise and fitness running. It is best to practice running on the track of the sports ground instead of running on the hard ground.

(2) Don't wear hard shoes when running. Try to wear shoes with soft soles and thick soles, preferably sports shoes and rubber shoes. You can wear cloth shoes when you don't have rubber shoes, but don't wear hard shoes and plastic shoes.

(3) Running posture should be scientific and reasonable. The heel should land first and quickly transition to the sole of the foot, so as to do a good job of buffering and reduce the resistance when landing. The rear pedal of the leg should be stretched. When your feet touch the ground, you should make good use of the cushioning force, not too hard, so that when you run, people feel that your feet are light and elastic, and you can also reduce the burden on your feet, which can last and avoid pain.

(4) When running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Soaking feet with hot water often, at least after running in the morning and before going to bed every night, can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain, which is beneficial to morning exercise the next morning.

(5) Before and after participating in the morning exercise fitness run, warm-up and finishing activities should be done well, especially the muscles, tendons and ligaments of hip joint, knee joint, ankle joint and lower limbs should be fully active before participating in the morning exercise fitness run. These are also very important for protecting feet.

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