Step 1: You can run at a slow speed and zero load for 1.5 hours.

Step 2: Start with a 5 kg sandbag and run for 45 minutes, then rest and run for 45 minutes; When you feel relaxed (a few days), you should bear a load once 1.5 hours.

Step 3: 10 kg sandbag begins to bear the load, as shown above.

All the above are jogging. If you feel better, you can speed up appropriately.

There is a limit to exercise. I hope you can be healthy.