Running can effectively enhance physical and mental health and is an exercise with increased physical exertion. The heart rate varies due to the age and fitness of the exerciser and whether or not he or she exercises regularly on a daily basis. Under normal circumstances, the heart rate should be maintained between 110-150 times/min when running, or according to the aerobic exercise calculation heart rate formula, calculate the heart rate in line with the age of the exerciser. First, the specific heart rate is related to the age of the exerciser 20-30 years old, should be <150 beats/min; 30-40 years old, should be <140 beats/min; 40-50 years old, should be <120-130 beats/min; 50-60 years old, should be <110-120 beats/min. Second, aerobic exercise to calculate the heart rate formula maximum exercise heart rate: (220 - age) × 80%; minimum exercise heart rate: (220 - age) × 60%. If the exerciser is 50 years old, the heart rate between 102-136 beats/min when running is normal. If the heart rate is lower than 100 beats/min, it means that the training level has not been reached, and the exercise volume can be increased appropriately; when the heart rate is too fast, the exercise volume should be reduced, or rest should be taken. In addition to athletes, it is usually best to jog mainly, pay attention to the gradual progress, according to the ability. Daily exercise should also reduce sprinting and strenuous running to avoid increasing the burden on the heart. Proper stretching before running to avoid sports injuries; proper hydration and salt supplementation is needed after exercise, avoid excessive drinking or drinking raw water, you can drink light saline water in small amounts several times. At the same time, running before meals is not recommended to avoid hypoglycemia.