As an experienced person, I can tell you for sure that it is very useful. I only run to lose weight. I have lost 40 pounds.

But if you were not a long-distance runner before, it's too urgent to spend 14 km a day now! ! You'll get hurt! Get hurt and get fat faster! ?

I suggest you take your time and gradually increase the distance according to your physical fitness! Stick to running for an hour every day and control your diet properly (no increment, low sugar, low fat and low calorie), and you will definitely lose weight. It may be slow, but running to lose weight is not easy to rebound.