According to personal level. First of all, it is recommended to run for about 40 minutes to lose weight. I am a 40-minute person with a constant speed of 1 1, but I know that many people who lose weight practice for a long time before they can barely run to the speed of 10. Therefore, the sooner the better, of course, boys should not be less than 9 and girls should not be less than 8.

In addition, after running at a constant speed for a period of time, it is recommended to run at a variable speed and occasionally sprint for 2 minutes, which is better.

Finally, according to foreign research, the uniform speed of long-distance running should not exceed 12.