Do brisk walking 2-3 times a week to strengthen your legs and hips and protect your knees and ankles. You don't need to run unless you want to achieve good cardiopulmonary function. Each time is not less than 40 minutes and not more than 60 minutes.
Be sure to do strength exercises, reduce fat and shape locally. If you don't practice strength, you don't practice. If you are a girl, don't worry about the problem of long muscles. Women don't have the physiological conditions to grow big muscles. If you are a boy, practice your strength.
As for how to carry out strength training, choose one or two parts every day and design 6-8 training movements, each group can probably shape 15 times.
Persistence is the key, and then you should consult more professional coaches, and don't be fooled by the coaches. Coaches who go out for training and study regularly do not need to consult. Ha ha.
The question you asked is rather general, so please answer it briefly. I hope I can help ~!
From Ai Jia Fitness Private Club, Baohe District, Hefei.