for what you're talking about just do interval training, i.e. if your running then jog between one set of street lights then sprint between the next, jog, sprint etc or you could do hill sprints or whatever. Steady state i.e. running at the same pace will have very little effect on weight loss or your metabolism.
Just eat straight after training....if Im running in the morning I go on an empty stomach, think I'd be sick otherwise
cheers