limit your self, each day run more

Unless you're already a runner, start slow. Give yourself a goal you can actually meet without overwhelming yourself or getting discouraged. I started with walking a half mile 3-4 times per week. Then after the first week, I started to alternate walking and jogging, like walk for 3 minutes then run for 2. Slowly work yourself up to running the entire time. Just be careful - running is hard on your body. Do what you feel comfortable with. Walking or running ANY distance is better than doing nothing.

for running to lose weight you have to run 5 miles a day for anything to happen

Couch 2 5K is a great plan to start with. You can find the program at coolrunning.com

It's not just running, it's you eating what i do is limit my slef 1 hour of t.v a day and 1 at night eat at breakfest lunch and dinner and small snacks inbetween during my spare time i walk the dog and play sports with the children ot helps out alot instead of doing one thing to set persnal or family goals expamle: go on a family hike with the dog or play a sport outside or go swiming, theres always a wide vridie of choices

Sometimes walking can be a viable middle ground without causing damage to your joints. With a step counter, aim to walk 12,000 to 14,000 steps a day. It may sound like a lot but it isn't if you start taking the stairs and walk to most of the places you need to get to.

Also, changing your food habits combined with physical activity everyday will help you achieve your fitness goals.

It's good to do a minimum of 45 minutes of cardio a day. But be careful not to always run a lot because you will develop shin splints or knee problems.