If you want to lose weight, you must run for over 30 minutes. It takes 30 minutes to consume sugar and 40 minutes to actually consume fat. Therefore, if you want to lose weight, don't pursue speed. But time. You just have to run long enough. I run a marathon. These are all my own experiences. I usually warm up half an hour after dinner at night, and then I start running, running 10 km three times a week. A 2 1 km, a long-distance training. It takes real perseverance to lose weight. And according to your weight, you can't run long distances for too long. Just 5-8 kilometers, and then lengthen your running time. If you do as I say, it will definitely have an effect within half a month.