1, from jogging, not pursuing speed. Jogging is an aerobic exercise, which helps to strengthen physical fitness, can be sustained, improve vital capacity and promote calorie consumption. Running fast belongs to anaerobic exercise, which lasts for a short time and is easy to thicken the calf. Generally speaking, running fast is not recommended.

2. When you start running, you can run every other day. After a period of time, muscle aches disappear, and then increase the running frequency. You must take a rest 1-2 days a week to recover your body, and then you will have the motivation to continue running in the second week. Control the running exercise for more than 20 minutes and less than 90 minutes each time.

3. Move your joints before running to improve the flexibility of joints and ligaments and reduce the chance of injury. Stretch the leg muscles after running to improve the congestion of the leg muscles, so that the legs will look better if you lose weight.

4. Learn the correct running posture, prepare a pair of comfortable running shoes, straighten your back when running, move your arms with your legs, and control the soles of your feet before landing, so as to reduce the pressure on your knees and reduce physical injury.

5. People with three high diseases and obesity are not suitable for running. It is suggested to start with other low-intensity exercises. People who choose to run must listen to their own body voice and stop if they feel uncomfortable.