According to the accepted saying that "aerobic exercise can only achieve the effect of burning fat for more than 30 minutes", everyone can calculate the running distance that suits them according to their running speed and running time from 30 minutes. If you are in good health and have a sports foundation, you can appropriately increase the exercise time on this basis, but personally feel that it should not exceed 1 hour. If you are not in good health and have no basis for exercise, you can do it according to the standard of 30 minutes. If you really have difficulties after 30 minutes, you can slow down your running speed or even go fast, but you should not spend less time exercising. According to this method, according to the running speed of ordinary people, a day is about 30 minutes to 1 hour, and the distance is about 3 kilometers to 10 kilometers. It depends on the actual situation of the individual. The point is to follow your body feelings. For example, some people with good physical fitness and good sports foundation don't feel tired running 8 km 10 km every day, and it's okay to run more, but personally, ordinary people should not run more than 1 hour 10 km every day. After all, everything must be done to a certain extent. If you run 5 kilometers and feel very tired the next day, you should consider reducing the amount of exercise appropriately, and don't force it.