Speed, time, increase slowly.
Rest when your muscles are sore at first. After that, it won't be sour again, just to prevent strain.
Diet, don't eat before going to bed. You can eat more vegetables, the staple food is normal, and there are too many kinds of meat. Give up greasy food, sweets and snacks. Let's talk about it after slimming down.
On the premise of physical strength and physical endurance. Run 1 twice a day.
Try running 5000 meters in half an hour later (it may take several months). That speed is not fast, you can practice it sooner or later, but if you can practice that, you won't be so fat again.
Now you are estimated to be a sphere or a cube. .