Generally speaking, as an amateur runner, the first concern is the least damage to the knee, so the safest running posture is to relax the upper body and moderately tense the lower body. The key is to keep your knees bent all the time, touch the ground at the middle and back of your feet, and then use your arch to transition to your front toes to minimize the vibration to your knees. Moreover, it is best to keep your feet parallel and run in a straight line. Remember the formulas of low foot lift, short stride and quick step frequency.
3. As a fat man, you can run every other day for 8 kilometers, and then you can run 10- 12 kilometers on weekends. If the distance is short, you can't burn fat, so you can't lose weight. You can't run every day, which is harmful to your health. Running shoes are also important. Go to a specialty store to buy high-end jogging shoes, such as Adi, Mizuno and Essex.
4. Now, every time you run 1 km, you have to increase the distance by 200 meters at a time, and then increase it by 20% at a time with the increase of the distance, and you can't overdo it.
In terms of exercise plan, in principle, we should stick to it and not be afraid of being short. On the basis of running 5 kilometers, you can run this distance for a long time, and then stick to 4 after one year. After three years, stick to it for a long time and implement weight loss as a three-year long-term plan. A successful case is weight 100 kg, and fatty liver is serious. If you stick to 10 km every day and lose 30 kg after one year, fatty liver will disappear.
Good luck!