Run, take a day off after running continuously for three days, start running three times (1200m), and run another time (400m) after 15 days. If there is no runway, you can go to the park or the road, but pay attention to safety; The speed should be at your most comfortable pace, and the whole process should be uniform. Don't start too fast, slow down later, it will consume your strength. It can be gradually accelerated with the improvement of physical fitness, but don't change the amount casually. Because everyone's physique is different, the increase and speed of quantity will vary from person to person. In principle, physical comfort is the mainstay. Because it is winter vacation, it is essential to warm up before running. Pay attention to the warmth of hands and head to ensure the quality of stretching exercise, especially the activities of knee joint and ankle joint. I was injured in both places because I didn't pay much attention. Wearing loose clothes is conducive to the dispersion of sweat. Don't stand in a ventilated and cold place after running. Pay attention to clear sweat and keep warm in time.
Strength training, because running strengthens the exercise of lower limbs, so this training focuses on upper limbs. Pull-ups are a good choice and help to improve. Do three groups every day until each group can't pull up, and rest for one minute between each group. If you want to do push-ups, you can practice for three days and take a day off.
Try to run after four o'clock in the afternoon, your body is in an exciting period and the air quality is good. It is suitable for walking slowly in the morning, otherwise it will put a lot of pressure on your heart and lungs.
All the above are based on my personal experience. The specific arrangement depends on your physical condition. The most important thing is persistence. Three days of fishing and two days of drying nets can do nothing. If you want to share this experience with me, you can add me QQ:6342774 15.