Generally speaking, for people who lose weight by running, running for more than 30 minutes every day is effective. But it is not advisable to run for too long, especially for people who don't exercise often. It is more appropriate to run at a speed of about 5-6 kilometers per hour, that is, jogging speed.

Precautions for running

First, you need to make a running plan.

Be sure to make a running weight loss plan and stick to it 3-4 times a week. Don't disturb your plan because of bad weather or lack of time. To effectively implement the plan, you can run a short distance first, and then gradually increase the distance after a long time.

Second, slow down.

Try not to let yourself feel tired and out of breath, which will only shorten your running time and keep your running comfortable, so that you won't feel uncomfortable and can stick to it for a long time. When your body is strong enough, you can choose to run at variable speed.

Third, cooperate with squatting or other sports.

There are many ways to lose weight. Besides running, you can also choose some other sports, such as cycling, dancing and swimming. In this way, you won't be bored by running all the time, and you can get exercise in other sports.

People's Daily Online-How long does it take to lose weight after running?