能跑20分钟, 跑60分那是指日可待

跑步能量来自脂肪和糖原(glycogen), 慢跑能量主要取自脂肪, 而高速跑则消耗糖原, 只要控制好配速, 争取跑40-60分钟, 减脂效果还是比较明显.

最近研究表明, 跑步40-60分钟就能获得绝大部分锻炼效果, 跑全马对健康影响还是有争议的, 但是不运动, 不健身的生活方式是最不健康的.

https://www.nytimes.com/2017/04/12/well/move/an-hour-of-running-may-add-seven-hours-to-your-life.html

http://www.medicaldaily.com/life-expectancy-runners-vs-non-runners-running-2-hours-week-any-speed-mileage-415554

“the gains of life expectancy are capped at around three extra years, no matter how much people run.” ......"improvements in life expectancy reach their peak at about four hours of running per week, but they did not decline. Meanwhile, walking, cycling, and other activities boosted lifespan, but not at the same rate."