I also initially thought that running unconditionally was the key, but this approach left me more tired and triggered explosive appetite. From a Traditional Korean Medicine perspective, exercise must account for one's constitution (體質). 1. **Identify Your Constitution First** – For example, a Spleen Qi Deficiency (脾虛, Pi Xu) constitution, where the spleen’s function is weak, leads to poor digestion and easy fatigue. High-intensity treadmill running can further deplete Spleen Qi in such individuals. In a Phlegm-Fluid (痰飮, Dam-eum) constitution, where the body tends to retain dampness, sweat-inducing exercise helps, but increasing intensity too quickly can cause strain. 2. **Keep Intensity at a “Conversation” Level** – If you are too breathless to speak easily during treadmill exercise, the intensity is too high. Aim for a pace at which you can converse lightly, maintaining that level for 30–40 minutes. This is especially crucial for Spleen Qi Deficiency. 3. **Timing Relative to Meals** – Exercising immediately after a meal burdens the spleen. Wait at least one hour after eating. Avoid exercising on an empty stomach, as it may destabilize blood sugar—I recommend eating half a banana beforehand. 4. **Breathing and Posture** – Practice abdominal breathing (belly breathing) and maintain a natural stride. Overly long strides or leaning the upper body forward can strain the lower back and create Blood Stasis (瘀血, Eohyeol). Back pain will prevent you from continuing exercise. 5. **Post-Workout Replenishment** – If you sweat heavily, rehydration is essential, and protein intake should follow. Especially for Spleen Qi Deficiency, choose easily digestible proteins like eggs, tofu, or fish. Without this, muscle loss may actually lower your metabolic rate. Ultimately, listening to your body is key. Often, knowing when to stop (“that’s enough for today”) is a faster path to weight loss success than pushing to run more.