If you haven't exercised all the time, start walking and running alternately, first walk for 30 ~ 60 seconds or 50 ~ 100 meters, and then jog.
30 ~ 60 seconds or 50 ~ 100 meters, run at your own speed, not too fast. According to the physical condition, you can do 6 ~ 12 times (walking and running 1 time) and exercise 1 time a day. You may feel a little tired when you start exercising, but you will gradually lose it after a while.
Run for more than 40 minutes at a time, and less than 40 minutes will have no effect.