How does running add points to health?

Hello. How to add points to running health? People under 1. weight 140 kg are suitable for running; 2. Grasp the step frequency of 180 steps per minute; 3. Maximum heart rate 220- actual age; 4. Warm up a quarter of an hour before running, that is, walk at a speed of eighty or ninety steps a minute and stretch all over for five or six minutes; 5. It is best to walk slowly for five or six minutes after running and do full-body stretching exercise for a quarter of an hour; 6. Jog for about two and a half minutes every 400 meters, jogging at a constant speed for at least forty or fifty minutes, and running the next day is the best; 7. It is best to run at 6:30-9:00 am in summer and at 4:00-7:00 pm all year round. The specific time is half an hour before meals and one hour after meals. 8. It is best to treat injuries in time and pay attention to rest. 9. If the injury is not serious, it is recommended to rest for three or two days before running; 10. It is best for women not to run during menstruation, and then run after two or three days of thorough menstruation. It is best not to run in the first three months and the last three months of pregnancy; 1 1. The most important thing is the correct running posture (as shown below). I hope I can help you better. I wish you all the best, health and happiness. Please adopt it. Thank you.