Personally, it takes half an hour to run ten laps (it may take 40 minutes at first, anyway, I think I run faster than most joggers on the playground), and I don't have to stop in the middle, and I don't have to run as fast or as slow as a treadmill. Anyway, I just run at a constant speed so that you can run to the eighth lap without being out of breath. Breathe (keep pace with your pace, don't open your mouth and inhale), and then walk twice quickly after running. Then, the point is. It's best to raise one leg 90 degrees, leg press. If there is no equipment, find a post or wall, take a small step forward with one leg, put your feet on the wall with the soles of your feet, hook your feet as much as possible, and then lean forward in the leg press. Anyway, you have to feel the calf stretch longitudinally, and press at least 50 times on each leg. After taking a shower, it is best to sit on the bed and pat the calf to relax the muscles completely, so that the calf will be soft when you get up the next day. I guarantee that you can measure the thinning of your calf by hand within a week! Remember that rubbing leg press's legs after running is the key! I am a living example of success, haha.