First of all, we should correct a common misunderstanding: muscle soreness equals exercise effect, which is wrong. When you take part in exercise for the first time (or in the recovery period after a long period of inactivity, the same is true), your muscles have not yet developed to the strength to adapt to exercise, so you will naturally feel sore and stimulate the further growth of your muscles. This is not a bad thing, but the real exercise effect will not be obvious until the muscles are no longer sore, whether it is to lose weight or practice aerobic speed.

Take losing weight as an example. If your muscles are sore all the time, it means that you may keep gaining weight because your muscles are growing. Although your fat is also decreasing at the same time, your muscle ratio is big after all. The reason that can cause muscle soreness, if you don't just start exercising (which is necessary), can only be that your exercise intensity is too high (too fast for running, not the total amount of exercise)-so you should jog and lose weight with low intensity and large amount of exercise.

For you, because the purpose is to lose weight, listening to music may be more effective, so your exercise intensity is low and your muscles are not sore, but the amount of exercise (exercise time) is not less.

As for why the intensity of listening to music is low, it is like this: most people who have not received professional training have poor posture during long-distance running, including the upper body leaning back and forth, shaking, unreasonable swing arm movement and amplitude, and the exertion of muscles in legs, knees, ankles and other parts is not the most labor-saving, that is to say, the mechanical efficiency of the human body is not high when running, and a lot of energy is wasted on useless work. For inexperienced people, the more you pay attention to the force itself, the higher your efficiency may be. Listening to music can make your unnecessary muscles relax and not participate in sports, while the necessary muscles can also participate in sports with less effort.

Listening to music, your legs are not sore, which shows that you have the ability to adapt to your own amount of exercise, but you haven't fully mastered how to run in a proper posture and rhythm. Next, you'd better find out what is the most labor-saving way to make exercise efficiency the best, otherwise you can only make up for it by the wronged muscles, and you won't lose weight too fast.

If you can't control yourself well, listening to music is also a good auxiliary method. You just need to pay attention to safety. In addition to not concentrating on what you hit, you should also pay attention to the unevenness of the road surface and stones and other debris to avoid injury.