Runner of 4

Info: 1989 Toyota 4Runner SR5. 3.0 3VZ V6.

Here I am asking another question. I haven't seen anything about this on toyota-4runner or here, so I shall ask.

When I cold start my 4runner, it has a very rough idle. It idles around 1000-1100 rpm and the whole thing shakes. When I throw it into reverse, it drops in idle as it should, and then shakes more. I'll start driving it down the road, the shakes will go away, but the truck goes super sluggishly. I try to ease it along at about 30% throttle, but it feels like I'm applying 5% throttle. Then it starts to jar after it gets a little warmed up and acts fine.

I'd like to be able to get up and go with this thing, and not have to start it up and let it warm up because that darn 3VZ is a hog on gas.

Please let me know what this could be. Thanks!