Let's make a more normal model. Male 180, weighing 75kg. He spends half an hour running every day. He ran for half an hour and ran 5 kilometers at the speed of 10. Every day, he is so good. He persisted for a month. In terms of diet, he has the control not to eat fried food, not to drink carbonated drinks, and to eat supper at most.
Running to lose weight is actually not a particularly efficient way. If you want to lose weight, you must control your diet, unless you say that you just want to improve your physical fitness through running, and then combine some anaerobic exercise training to exercise muscles, eliminate body fat and reduce body fat rate, and add aerobic exercise to exercise your physical endurance and continuously improve your physical condition, instead of focusing on losing weight. If you want to lose weight, you must control your energy intake, because if you run for half an hour at the speed of 10 km per hour, you will consume exactly half a meal.
Most people's physical strength has an upper limit. Even if you persist, running for 40 to 50 minutes an hour at most is very strong. You can't keep running for 20 minutes at first, because your physical strength is not pure, and you have perseverance, which has a lot to do with your physical quality. You can stick to it yourself, but you must do it step by step, otherwise your muscles will be injured and you will exercise in the next few days.