If you want to lose weight, you can reduce the amount of running by 6-8 kilometers at a time. First, you should slow down for at least 40 minutes. Stretch before and after running. When running, the thigh drives the calf, thus reducing the amplitude of the calf and maintaining the elasticity of the arch and leg. Don't procrastinate. This will make your calves not so strong and slender for a long time, and both men and women will look good.

After developing exercise habits, the intake remains unchanged and the consumption increases. It is necessary to burn your fat to provide energy. Generally, after running for about three months, the basal metabolic level will change. At this time, you will feel hungry. Put down your appetite if you want to gain weight. If you want to lose weight, you should eat more fruits and vegetables and less carbohydrates such as pasta and rice, because the main energy source of running is carbohydrates. If the intake is insufficient, the body will break down fat to supplement it.

Pay attention to proper replenishment, because your body consumes a lot of energy. If you don't replenish it in time after running for about three months, your energy is not enough, and your movements are prone to deformation and injury. At this time, you can slow down and let your body adapt to this feeling of hunger.