The classic jogging route in Tokyo is around the Imperial Palace. It’s about 5 km for a loop.
Shinjuku-Gyoen is really nice and well worth the 200 yen at least once. The only closeby alternative would be the park around Meiji Shrine, which has fewer open spaces IIRC.
The park east of Osaka Castle is reasonably large and quite nice if you don’t mind the (many, but very orderly) homeless campsites there.
An alternative would be the riverside. On Google Maps, the branch of the Yodogawa north of Osaka Castle seems to have trees and paths along most of its east bank, and once you reach the main Yodogawa, it’s huge open spaces for miles.
The park I thought was wonderful in Osaka is Osaka Castle Park.
But apparently it’s only the second-biggest in Osaka. Wikipedia has a list of parks in the city from which you can choose.
A close alternative would be ‘Yoyogi Park’ which is just two stops south on the Yamanote line or you could even walk or run from Shinjuku. I walked around in Yoyogi and I am pretty sure I did not have to pay there.
There are tons of other parks in Tokyo.
I don’t remember seeing any parks in Osaka, but that could just be me.
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