[Full Version] How I 'Outran My Fat' When I Could Only Run for 2 Minutes | Diet Record | For Those in Their 40s and 50s Who Can't Stick to Exercise

The hot season has passed, and the daily temperatures have settled down.
It's a bit chilly in the mornings and evenings, and you can feel a pleasant breeze just by walking outside.
Such a change of season is the perfect time to reset both your mind and body.

"I tried my best in the summer, but I couldn't keep it up..."
"I really need to start moving my body soon."
I'm sure many people are feeling this way.

Autumn is the season for a "fresh start."
Because this is the time when food tastes best, you don't have to suppress the joy of eating; instead, you can find balance through the "joy of moving."

3 Benefits of Starting Exercise in Autumn

① It's easier to stick with because the temperature is just right
In the scorching heat of midsummer, you're drenched in sweat just by stepping outside.
In winter, it's too cold and you feel reluctant to move.
In that sense, autumn is comfortable even if you sweat, and it's easier to breathe.
It's the best season for "continuing" both strength training and jogging.

② It's easier to increase your metabolism
When the temperature drops, the body consumes energy to maintain its core temperature.
In other words,your basal metabolism naturally increases.
It's also a time when it's easy to create a positive cycle of "move → burn → get hungry → move again."

③ You can set the goal for habituation to the "end of the year"
If you start in autumn, you have about 2 to 3 months until the end of the year.
Another appeal of autumn dieting is that it's easy to settime-bound goalslike "losing 3kg by the year-end party."
It's easy to see results through short-term focus, which also leads to motivation for the winter.

In this article, I will introduce the [Complete Version] of "running," which was the key factor in my losing 16kg from obesity (dyslipidemia).I will introduce the [Complete Version] of "running," which was the key factor in my losing 16kg from obesity (dyslipidemia).

💥The shock of the first day when I could only run for 2 minutes

In my case,
Diet ▶ Increase calorie expenditure ▶ Fat burning ▶ Weight loss
I chose "running" based on this association, but it didn't go well from the start.

The shocking first day of my diet

"Alright, starting today, I'm going to run like crazy and drop my weight all at once! 😤" I said, full of enthusiasm, and started running!!
However, about 2 minutes after I started running, I was out of breath, I could taste blood (like iron) in my mouth, and I just couldn't do it anymore~ 😫
I can't run...

Result: Running ended in 2 minutes 😥

I had confidence that I could run because I had run plenty in school clubs like baseball and tennis during elementary, junior high, high school, and my early 20s...

But when I thought about it calmly, I hadn't exercised at all for the past few decades, and I worked late every day, and when I finished, I would binge eat at an izakaya, and then have ramen as a final meal 🍜, so my weight was at the maximum in my life... 😨

Of course, there's no way I could suddenly run while being obese.

The time I ran on the first day was only 2 minutes, but since I had gone outside to run, I felt it was a waste to just go home like that, so I started walking for a while and thought, "This feels kind of good~," and ended up walking for 20 to 30 minutes.

Turning point

Looking back now, I can say for sure that the turning point was not "I can't run = give up and go home," but"I can't run = I can continue if I walk" as an alternative plan.

From that day on, I started walking & running 3 to 4 times a week, 1 to 2 days on weekdays and both days on the weekend.
※ Even though I call it a run, it's not running, it's at a jogging level.

🏳‍🌈 Steps to be able to run: "Incorporating stages"

[1st Step] Building the Legs to Outrun Fat

Start by running as far as you can, even if it's slow.
When you feel like you can't go any further, start walking.
🔸Switching is important.

At first, I could only run for 2 minutes, but gradually, before I knew it, the time I could run increased to 5, 7, and then 10 minutes, which led to a sense of accomplishment when I could say, 'I ran for X minutes today.'

🔸The key is to time your runs, even if it's just an estimate.
Also, since it's important to learn the proper form for running while you are in the walking phase, please also read the guide on long-distance running (jogging) below.

First, please practice the 1st step for about 2 weeks.
In this 1st step, you will train your legs🦵 to be able to run—that is, to outrun fat.

💀 Using your smartphone while walking has disadvantages

Even now, I sometimes see people using their smartphones while walking.
I feel it's such a waste when they are putting in the effort to exercise.

🚫 Physical disadvantages

1. Poor posture
   → Your head moves forward to look at the screen, causing a hunched back and putting strain on your neck, shoulders, and lower back.

2. Shorter stride and reduced calorie burn
   → When your gaze drops, your stride naturally narrows, reducing the effectiveness of your walk.

3. Risk of falls and injuries
   → You pay less attention to your footing, making it easier to trip over steps or obstacles.

⚠️ Mental and safety disadvantages

1. Reduced awareness of surroundings
   → The risk of accidents involving cars or bicycles increases.

2. Breathing tends to become shallow
   → Your posture leans forward, compressing your chest and reducing oxygen intake.

3. Harder to achieve relaxation
   → Walking is naturally stress-relieving, but focusing on your phone prevents your brain from resting.

[2nd Step] Preparation phase for continuous running

Just like in the 1st step, run as far as you can, then walk.
Then, after walking for a while, practice 'Run & Walk & Run' again.
You might think, 'Running again!?' but you'll be surprised that you can actually do it.
The reason is that after about 2 weeks of practicing the 1st step, your leg muscles, especially your thighs, have improved without you even realizing it!
🔸The point of the 2nd step is the repetition of running ↔ walking.
Aim to practice the 2nd step for about 2 weeks as well.

[3rd Step] Running to outrun fat

It's finally time to start running!
But you don't need to be overly enthusiastic.

However, this is theimportant point for whether you can continue to lose weight and stay on the path to a healthy body.
That is,'jogging' instead of running.

Since you are running for the purpose of losing weight, there is no need to run fast.

In my case, I am easily passed by elderly people who run every day, haha.
But I don't feel frustrated or embarrassed at all.
My goal is to run to lose weight.

I'm not entering a marathon, so my goal isn't to run fast, but to keep running consistently.
And that led me to the choice of jogging.

Consistency is not about excessive training, but moderate training.
Even at a jogging pace, you are moving 100% of your body weight with your legs, so besides muscle soreness, your feet, ankles, and knees will also hurt.

However, by choosing jogging instead of running, there is less damage to your legs and lower back, and your recovery is faster, so training that you can continue = training that helps you lose weight.

🏃‍♀️ How to do long-distance running (jogging)

💪 How to use your arms for long-distance running (jogging)

■ Arm position

• Elbow angle: Roughly 100 to 120 degrees, kept slightly open

• Arm swing range:

  • Forward: Up to the front of your chest

  • Backward: Up to around your hips

• Hand position: Relaxed, with fingers slightly open

■ Tips for swinging

• "Rhythmically and relaxed" is important when swinging

• If you tense your shoulders, your breathing will become irregular, so drop your shoulders and keep them natural

• Swinging your arms back and forth prevents torso twisting and stabilizes your form

• Think of it as creating a rhythm to maintain your pitch (foot rotation)

🔸 Tip: If you swing your arms naturally "as if taking something out of your pocket," you will release unnecessary tension and be able to run longer.

🦶 How to use your feet for long-distance running (jogging) <Form Basics>

① Landing: Use the "entire sole of your foot," not your heel

• The ideal is a midfoot strike (entire sole or slightly forward)
  → Landing hard on your heel acts as a brake and puts a strain on your knees.

• Land quietly without making a sound
  → This makes weight transfer smoother and prevents fatigue.

🔸 Image: The sensation of "riding on the ground" rather than "stepping on the ground."

② Push-off: Focus on 'pushing' forward rather than kicking backward

• Do not kick strongly backward
  → This causes significant energy loss and tires out your calves.

• Lean slightly forward and move by 'pushing' off the ground
  → You can move forward efficiently.

🔸 Image: A light push-off, as if your feet are naturally trailing behind you.

③ Center of Gravity Shift: Land with your feet directly under your body

• Imagine placing your feet directly under your center of gravity (directly under your navel)
  → This reduces the impact on your knees and lower back.

• Lean your upper body slightly forward (5–10 degrees)
  → Your center of gravity naturally shifts forward, allowing you to move without strain.

🔸 Image: 'Lean forward slightly as if walking down a hill, and move as if you are rolling.'

🏃‍♂️ The difference between jogging and running

・Jogging: Running at a slow speed (about 6–8 km/h)
▷ Health maintenance, relaxation training, improving recordsBreathing You have enough breath to hold a conversation. If you are panting and cannot hold a conversationPhysical burden Low (great for beginners and middle-aged/older adults)

・Running: Running a bit faster (8 km/h or more)
▷ Slightly higher physical burden (for those who are used to it); many people who are conscious of times and distances participate in sports clubs or races.

🧠 Tips for choosing between them

• If you are a beginner or haven't run in a while, start with jogging!
  → It has a low physical burden and a lower risk of injury.

• Once you get used to it,
  it is effective to mix in short runs (faster segments) during your jog.
  → This is called 'build-up running' or 'interval training'.

• 'Jogging' = running for enjoyment

• 'Running' = running to achieve results

Both are great for your health, but the most important thing is a 'pace you can comfortably maintain' over time✨

🕺 Uses about 70% of your body's muscles!

The act of running is actually a 'full-body workout.' It uses not just your lower body, but also your core, arms, shoulders, and back in a balanced way.
Because of this, it is said that about 70% of your total body muscles are active.

💪 Estimated breakdown of muscle groups used

1. Area: Lower body (approx. 50%)
Main muscles: Quadriceps (front of thighs), hamstrings (back of thighs), gluteus maximus (buttocks), triceps surae (calves)
Usage ratio (estimate): approx. 50%
Role: Generating propulsion and absorbing landing impact

2. Area: Core (approx. 15%)
Main muscles: Rectus abdominis, obliques, erector spinae
Usage ratio (estimate): approx. 15%
Role: Maintaining posture, stabilizing balance, and torso twisting movements

3. Area: Upper body (approx. 5%)
Main muscles: Deltoids (shoulders), biceps/triceps (arms), latissimus dorsi
Usage ratio (estimate): approx. 5%
Role: Balance adjustment through arm swinging and propulsion assistance

⚙️ Image of full-body coordination when running

• Legs move forward → Pelvis rotates → Abdominal and back muscles engage

• Swing arms → Back and shoulder muscles move

• Landing → Thighs, buttocks, and calves absorb the impact

As you can see, because the core and upper body are linked to the legs, about 70% of the body's muscles are working.

💝 The one thing you absolutely must have: 'Items needed for running'

That is, running shoes. Seriously, shoes for running are incredibly important! It is no exaggeration to say that whether or not you can keep up a running habit depends on your shoes.

When you run, the load of 100% of your body weight hitting the ground is placed on your entire foot, especially your knees. Especially for people starting to run from an obese state like I was, your knees will definitely hurt. Running shoes are what mitigate that.

When I'm jogging, I sometimes see people who look like they've just started running today, but some are running in sneakers. Sneakers have low cushioning in the soles and are not shoes for running, so the burden on the entire foot is very large. As a result, you might hurt your knees and find it difficult to even walk for a while, let alone diet. 🙅‍♀️ Sneakers are not suitable for exercise. For those buying running shoes for the first time, it is important to choose shoes labeled as running shoes. At first, you don't need expensive running shoes; inexpensive ones are fine, but I recommend choosing running shoes from sports manufacturers.

Personally, the first running shoes I bought were Mizuno running shoes for 3,980 yen. Once you are able to continue running, I think you will become interested in running shoes, so when that time comes, why not buy slightly more expensive running shoes that specialize in reducing impact on your feet?

As for clothing, anything is OK. Some people might think they'll be embarrassed by being seen as a beginner, but honestly, no one cares. Everyone is focused on their own running, haha. In my case, when I see someone who looks like a beginner, I cheer them on in my heart: 'Good luck!' 📣

When I started running, I wore the shorts and white T-shirt I used for lounging around. ▼ It looked like this

Just like with running shoes, once running becomes a habit, why not choose clothing with functional features suitable for exercise, such as high-wicking running wear?

🕖 [Important] Decide on a running course and time

Deciding on a running course is actually very important. When you actually run outside, the asphalt might be slightly sunken, or the asphalt might be raised by tree roots along the sidewalk; I've almost tripped many times while jogging.

Also, there were times when I slipped and fell on a manhole cover after the rain and had to limp all the way home😭

Therefore, as the best way to find a running course, I mentioned walking in the 1st step, but it is important to find a course you can run while walking during this time.

Check the road surface conditions and surroundings of the course you plan to run

・Uneven asphalt
　→Risk of catching your foot and falling
・Chains (such as at park entrances)
　→Risk of not noticing them, or tripping and falling face-first in the dark or when visibility is poor
・Number of manholes
　→Risk of slipping and falling after rain
・Potential blind spots
　→Risk of colliding with people or bicycles the moment you turn a corner
・Amount of bicycle and car traffic
　→Risk of being hit not just from the front, but also from behind

Next, the time of day you run is very important as well. This is also very important, so please don't overlook it.

In particular, please be careful when running alone as a woman.

🙅‍♀️*Recommended courses to avoid*

That would be riverbeds.
Why!? Aren't riverbeds easy to run on because there are no traffic lights, few people, and plenty of greenery, and aren't there many people running there?
You might think that, but because there are many areas with thick grass and trees on riverbeds, there are people hiding there waiting to attack.

My colleague's husband also used a riverbed as his running course, but suddenly several men appeared from the bushes, demanded money, and even assaulted him.

Other than that, there are wild dogs.
There are often wild dogs on riverbeds, and there is a possibility they will appear in the morning or during the day.
It is almost impossible for a human to outrun them.

You might think for a second that you want to stop running, but if you thoroughly check the road conditions and how many people are actually running during the walking phase of the 1st step, you can avoid the above.
Actually, I have been able to do it.

Even so, if you are worried about things like getting a sunburn from running outside, there is also the option of running at a gym.
However, joining a gym suddenly can put pressure on you, such as 'Will I be able to keep going?' or 'It costs money,' so that is a concern. Therefore, my recommendation is to start with jogging outside until you can make it a habit.

Recommended 📱 smartphone storage gear

What is important for running shoes is a running pouch.
Looking at your smartphone while running is dangerous, so you shouldn't do it, but having your smartphone is very convenient for keeping a record of your jog.

Also, you can make a call if you run into any trouble, and if you get thirsty, you can use electronic payment at a convenience store or vending machine to get a drink (hydration), so it's safe.

In addition, the risk of dropping your house keys while running can be reduced by keeping them in a running pouch.

In my case, I make sure to select jogging on Google Fit (app) before I start.
You can see data such as the map of the course you actually ran, time, step count, and calorie consumption, and you can also look back at your history, which makes your hard work encouraging😊

👩[For women] What is the muscle that 'stretches' due to the weight of the breasts?

When women go jogging, the tissue most affected by the weight and bounce of the breasts is called 'Cooper’s ligament'.

• What is Cooper’s ligament?
  A bundle of 'collagen fibers' that anchors the mammary glands to the skin and muscles inside the breast. It plays an important role in maintaining the 'firmness' and 'shape' of the bust.
  

• Problems when jogging
  When the breasts bounce up and down, this Cooper’s ligament is subjected to intense stretching stress. Once it stretches, it does not return to its original state, which causes
  breast sagging.

⚠️ If the Cooper's ligaments are damaged...

• The position of the breasts drops (sagging breasts)

• Loss of firmness and roundness

• The upper part of the bust looks hollow

• Pain or discomfort due to skin stretching

The risk is especially high for those with larger breasts or those who go jogging or running for long periods.

🏃‍♀️ Countermeasure: Prevent 'bouncing' with a sports bra

The most important thing is using specialized apparel to suppress bouncing.
Regular bras cannot fully support the vertical movement (about 4–15 cm of bouncing) that occurs when running.

💖 'Recovery care' to perform after using your legs

🛁 ① Leg recovery effect through bathing

Purpose: Promote blood flow and flush out fatigue substances (lactic acid)

● Recommended way to bathe

　・Temperature: Lukewarm water at 38–40°C (too hot can be counterproductive)
　・Time: Aim for 15–20 minutes of full-body immersion
　・Timing: Ideally within 1–2 hours after finishing your jog

● Effects

• Blood circulation improves, and leg heaviness and swelling are reduced

• As muscles warm up, recovery speed increases

• The parasympathetic nervous system becomes dominant, and sleep quality improves

● Plus-alpha recovery methods

• Do 'ankle rotations' or 'calf massages' while in the bathtub

• Using carbonated bath salts or Epsom salts will further enhance blood flow promotion and relaxation effects[[ph.]]

🦵② Supporters and Compression Socks for Sleeping

Purpose: Prevent swelling and support blood flow to make your legs feel lighter the next morning

● How Compression Socks Work

• From the ankle → calf → thigh, they gradually decrease the pressure

• They push blood from the bottom up, aiding venous flow

● Tips for Using Supporters

　・Caution: Use types specifically for sleeping. Choose ones designed not to hinder blood flow with excessive pressure.
　・Keep them clean: Since they absorb sweat, wash them daily to maintain hygiene.
　・Avoid wearing them for long periods during the day: It is best to use separate pairs for sleeping and daytime use.

● Effects

• The lightness of your legs the next morning will be different

• Effective for preventing swelling, combating coldness, and relaxing muscles

• Makes starting your run the next day smoother

▼ These are supporters to reduce strain on knees and calves while jogging.

🌙 Summary of Care

Care Method
Main Effect / Timing
　・Bathing: Promotes blood flow and removes fatigue substances / Timing: Within 1-2 hours after exercise
　・Supporters: Prevents swelling and promotes recovery / Timing: While sleeping

👨‍⚕️ The Medical Checkup Results That Helped Me Escape Obesity (Dyslipidemia) | Shibanosuke's True Story

The data below is from my actual medical checkup results at age 44.

My weight was 71.2kg on 2018/11/24, but in reality, I gained even more weight after that, reaching my all-time peak of 78kg😅
From there, I started jogging and managed to lose 16 kilograms.

▼ You can see more details in this article.

🩺 Precautions

If you have any underlying health conditions or concerns about your physical health, please be sure to consult a doctor before starting any exercise.
Also, if you experience symptoms such as chest pain, shortness of breath, or dizziness while running, do not push yourself; stop exercising immediately and seek medical attention if necessary.
Please proceed at a pace that is comfortable for you, according to your physical condition and stamina.😊

Thank you for reading this article to the end.
On this blog, I introduce various diet tasks and methods, as well as the mindset (how to approach things and ways of thinking) behind them.

If you found this article even a little helpful, I would be very happy if you could support me by clicking the '♡ Like' button or following me. I am rooting for your challenge from the bottom of my heart.

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👉@shibanosuke_f50