Generally, aerobic jogging for 40~60 minutes every time can achieve good exercise effect.
Therefore, you should arrange your running time around this requirement.
Run in the morning. Get up early 1 hour, rinse your mouth, brush your teeth, drink water, go to the toilet, change clothes, tidy up running equipment and so on. Warm up 10 minutes, then jog for 40~60 minutes. After running, walk slowly for 5~ 10 minutes. After the heart rate returns to normal, do stretching exercise 10 minutes. Take a shower, eat and go to work after returning home. At the end of the stretching phase, the morning run takes about 2.5 hours. If it is summer, I usually get up at 4: 30 and get home from 6: 30 to 7: 00. If it is winter, I usually get up at 5 o'clock and get home from 7 to 7: 30.
You can decide whether to run early or late according to your actual situation. Mainly, it is best not to affect normal work and daily life.
Fun run's dinner started 2 hours after eating too much, and it was less 1 hour. Because you have to wait until the food in your stomach is almost digested, you can go running empty, otherwise it will affect your running state and easily cause gastrointestinal problems. Similarly, warm up 10 minutes, jog for 40~60 minutes, jog for 5~ 10 minutes, and stretch 10 minutes.
The running process takes about 2.5 hours, but the process of waiting for digestion in the early stage is longer. It is best to finish the fun run before 9 pm, otherwise it will easily lead to safety problems, and may also lead to a decline in sleep quality due to excessive excitement.
Knowing the time required for the whole running process can reasonably arrange a healthy and efficient running time. Running is also for fitness, so it must be carried out without affecting your own safety and health.