Played sports all my childhood and teenage life, but mainly just lifted weights with some off and on running for most of my 20's. Injured my leg at 28 and got fat from eating too much and drinking too much alongside it.
Got disgusted with myself, implemented a challenging weight lifting plan and challenged myself to finally be a good distance runner.
Alongside that also aggressively reduced calories and was at a daily aggregate of about 1100-1600. Lots of eggs since the margins to get a variety of nutrients were slim. Lost ~40lbs in four months (185 to 142).
What was amazing was my body type changed to one I never thought possible. I always just figured I was thickish and a power athlete (I was never fat) and that was my type of frame. I became lean and downright bony-ass skinny.
In any case in the four years since I've built some additional lean mass, and am not strict with my diety, but am fairly disciplined overall and mindful. I am only three pounds heavier than my lowest weight. Most importantly I have maintained the exercise, and the weight loss enabled me to build that foundation.
My lifting program now has heavier lifts and more volume, and I run about 40k/30 miles a week and try to get in two half marathons a month (just recereationally) on top of that. Resting heart rate went from 76+having high blood pressure to 45-47 and low bp.
It's interesting because people talk about the wear and tear of running, and I was one, but I lost a lot of weight and got to a lower weight than I was when I was 12 years old. I'm telling you, as soon as a I got below a certain threshold joint issues, shin splints, and all that were no longer an issue. Also, when running a 10k in 40 minutes became an easy run for me I was astonished. It had seemed like such a significant distance my whole life.
So yeah, from a a guy who tried to do anything but distance running his whole life, it's the real deal. You have to get your weight low enough to be able to do it properly and safely, but it's a major factor in my overall physical health (can basically walk or stand forever without fatigue), and my heart is working half as hard at rest as it was before. Running sucks so hard, but its benefits are incredible.