[gooseCile]

tgsfg, if you are thinking about kendo then it is best to not do too much running. Maybe 3 times/week, less than 1 hour each time. If you get into daily running for long distances, then you will be developing as an endurance athlete which is counter to what you want for kendo. But if you consistently hit 3 shorter runs/week and combine that with good diet, you'll lose weight and build sufficient cardio for kendo.

To help with the explosive power needed for kendo, I recommend compound weight-training exercises like squat or snatch, performed explosively. If you want to do that, it's best to get an experienced person to show you how to do the exercises properly. Alternately you can try bodyweight exercises like hindu squat, hindu pushup, box jumps, step-ups.