How to run healthily is a good question. Running marathons and long-distance endurance runs are actually not within the healthy range. From a health point of view, I think the first distance should not be too long and the frequency should not be too high. Run once 10km, once or three times a week, which completely meets the health requirements. So although I often take part in ultra-long endurance running, I started from the 50km mountain road and even reached 168km. But I have to say that staying up late and repeating actions for a long time is very unhealthy. The human body is very cunning and always uses the least energy to meet your requirements. When your body is used to a kind of exercise, with the increase of times, your body will get less and less exercise effect, which is why our muscles need to grow, and we must gradually gain weight, which is why people can run faster and faster. For most of us, we are not professional athletes. We don't have to pursue higher, faster and stronger endlessly. There is a big difference between running as a hobby and keeping healthy. As lovers, we run around and farther and farther, even to the point where we have to go to a professional doctor to deal with physical pain. But as a means to keep healthy, what we need is enough. All we need is a qualified weight, away from the three highs, and enjoy the taste enjoyment brought by food normally instead of looking at delicious food and not daring to stuff it in our mouth.
Therefore, for runners who just want to stay healthy, those crazy lsd and interval running are unnecessary. If you are a novice runner, control your diet, with less oil, less salt and less sugar. Before you start running, you should control your weight and exercise your basic running muscles, because overweight running has a great burden on your knees. If you have the conditions, you can start from the empty squat in the gym and slowly transition to the full squat with weight. The running distance can start slowly from 3km, and slowly increase the running distance while losing weight. If you can't finish running at first, don't worry. You can use a combination of running and walking, as long as you complete the specified target distance and then gradually increase it. As for the running posture, there is no need to imitate it or study it deliberately. There is no absolutely correct running posture. Only when you feel comfortable and painless is the correct running posture. After each run, you should also give yourself enough rest time to recover. When everything is on the right track and becomes your habit, health will be natural.