It's long been accepted that long runs are imperative for runners training for long races (e.g. marathons or longer). However, long runs can also be an important weekly inclusion for a runner who tackles shorter distances (from mid-distance track races to half marathons). It mostly boils down to the

Any exercise can help you lose weight.  However, there are some things to consider when designing your weight loss program.

Every weight loss plan should include cardio and resistance training.  Most people emphasize  cardio but resistance training is just as important. Cardiovascular training can keep your metabolism elevated for hours