Best: Jogging, Long-Distance Running, Cardiovascular Health, Well-Being
      1. It should be tailored to the individual: This is an important principle of engaging in “healthy running.” Generally speaking, everyone’s physical condition, surrounding environment, and personal health status vary, so it is essential to adjust your running according to your own actual situation—for example, by reasonably arranging your running speed and distance. Of course, it’s best to do so under the guidance of professionals.
      2. The running distance should be long: Since it’s called long-distance running, the distance shouldn’t be too short—generally, it should be over 3,000 meters, but you should do what you can handle. Jogging at a longer distance helps burn off excess calories stored in the body, and this kind of “active” calorie burning is the best supplementary method for lowering blood lipids, blood sugar, and relieving blood pressure.
      3. The running speed should be slow: Different running speeds have different impacts on the cardiovascular system, and slow-paced running is gentler on the heart. Generally, using your morning resting pulse rate (your pulse when you’re awake, calm, and in the morning), multiplied by 1.4 to 1.8, gives you a target heart rate range that is suitable for controlling the intensity of your initial long-distance runs.
     4. Your stride should be short: The purpose of keeping your stride short while running is to actively reduce the intensity of muscle effort with each step, thereby extending the duration of your run as much as possible. A larger stride means greater strain on the ankles, which can easily lead to fatigue, reduce your interest in running, and may eventually cause you to give up long-distance running.