Hello. It is best to run every other day. Because the time is too short, the purpose of losing weight can't be completed, and too long will cause damage to the knee joint. We jog on the treadmill (8~9 per hour) and consume about 500 kilocalories per hour. If you drink a bottle of 350 ml glucose drink, it means that you have been running for half an hour. Only low-intensity exercise can have aerobic exercise, and fat can be mobilized as energy supply and consumption. The most important thing to pay attention to in morning running is to replenish water. Because of about 8 hours' sleep, my body is seriously dehydrated. Be sure to add about 500 ml of water before running in the morning to avoid dehydration during exercise. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.