Running with load will make people consume more fat, accelerate their heartbeat, increase the oxygen consumption of the body and enhance muscle strength. Load-bearing running can effectively stimulate people's bones, which is produced by hard force, which contributes to the inflow of calcium, makes bones stronger and delays the loss of bone calcium.

Load-bearing running can exercise a person's muscle endurance, endurance, aerobic capacity and explosive power. You can do it three to five times a week, not too much. In addition to running with load, you can also achieve the training purpose by running stairs and skipping rope. Pay attention to the rhythm and breathing during training, and do what you can according to your own situation.

Running seems simple, but it should be arranged reasonably according to your own physique. Compared with the ankle, the knee joint bears more pressure when running, and it is more vulnerable to injury. Experts suggest that if you are overweight, it is best to use brisk walking instead of running to minimize the damage to the knee joint caused by exercise. Even if you walk at a normal speed, you can exercise and burn fat as long as it lasts for more than 45 minutes.

References:

Running Baidu encyclopedia