1 Get ready before running. Before running, you should do proper warm-up exercises, relax muscles and joints, ensure that your body is in a pre-exercise state, and avoid spraining tendons and joints during running. The usual warm-up activities are stretching tendons, leg press, twisting the waist, and moving the joints of hands and feet, and every movement is done as much as possible. The preheating time is controlled at about ten minutes. If you want to run on an empty stomach in the morning, you'd better drink some sports drinks about half an hour in advance to help digestion and replenish your strength or eat a banana.

2 the way to run should pay attention to jogging. Jogging can exercise according to the speed and intensity you adapt to, so as to achieve the effect of fitness and blood fat reduction, and jogging is not difficult, suitable for people who have no exercise habits.

Running in the same place can exercise our upper body well, and with the great swing of our arms, your "bye-bye meat" will slowly disappear.

People who have long-term exercise habits can choose this way to exercise. After the body gradually enters the state, slowly increase the running speed until they can reach the limit speed, and then slowly stop. Accelerating running can burn fat to the maximum extent and make the whole body move.

3 The best time to control running time is from 2 pm to 4 pm every day, which is the best time to strengthen physical strength. During this time, the endurance of human muscles will be greatly improved; From 5 pm to 7 pm, people's exercise ability reaches the highest limit, which is most suitable for running to lose weight. Don't run after meals, so as not to interfere with digestion and damage gastrointestinal function. If you must exercise after a meal, you'd better rest for half an hour to 45 minutes before jogging.

The length of running time is not as long as possible. If you want to burn fat by running, you'd better run for more than 40 minutes. People who have just started exercising can't hold on for a while. It is best to use a step-by-step approach, starting from 20 minutes and slowly adding time until 40 minutes.

4 the speed of running should be controlled. Don't run too fast at first, so it's easy to feel weak in the middle and give up halfway. The correct running speed should be to keep breathing smoothly, follow the breathing rhythm until you are old, and pay attention to adjusting the running speed according to environmental changes such as endurance, humidity and wind direction.