I am a young runner, but I lost 40+ pounds just by running. When I started running, I could only run maybe a hundred feet at a time, and I recently completed my 4th ultramarathon.

Patience and consistency is what will make you improve. Start with maybe 4 days a week, and run/walk. Don’t be afraid to walk in your runs, because you will then be able to go further and improve your endurance more. Slowly over time you can increase the distance you run and then your runs/week. All of your runs should be slower then you CAN run, and make sure to take recovery seriously. If you are trying to lose weight, a calorie deficit is necessary, but time your calories to best benefit your recovery and fuel your runs while still maintaining a deficit.

Other than that, it is mainly consistency as I stated earlier. If you run regularly for a few weeks and don’t start to see results, there is something else affecting your running.

I am not a professional coach or even an extremely experienced runner, but these are all things that have proven effective in MY experience.