2. Don't run step by step, don't run very fast at once, it takes a long time, and plan to increase a little every day, starting from 30 minutes and then increasing gradually.

Keep running, don't stop. Stick to it until you reach the target position.

4. You can also warm up before running, jump rope and lunge to avoid the whole body pain the next day.

5. Walk slowly for a while after running, at least 10 minutes. Don't sit down immediately after walking, it's easy to become a big ass. You should stand for a while. When standing, pat the leg muscles with your hands to relieve the tight muscles.

6. You will be thirsty after running. Don't drink water, drink slowly, and don't drink ice water, otherwise it will stimulate the stomach and heart. Never drink cold drinks.

7. Running is expensive. Don't exercise for two hours before going to bed, which will cause excitement and worsen the quality of sleep.

8. Pay attention to breathing and exhaling when running, and don't shout and inhale, sniff and vomit.

Wish you success!