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I have managed to keep fairly regular with exercise for about 20 years. What works for me is:
1. make sure you're healthy - always recommend to get a medical assessment before getting into an exercise routine, particularly if it's your first time or you haven't exercised for a while.
2. make sure that whatever exercise you're doing is something you actually enjoy (eg cycling, swimming, running, rowing, etc). It just so happens that I like to run. You might find you enjoy something else more running. If so, do that - that way you are far more likely to keep it going.
3. Start small and build up. I see so many people give up after a few weeks or few months because they overdo it and find it too hard. Overdoing it is hard! Don't overdo it - work into it slowly.
4. don't beat yourself up if you miss a session. Just go out the next day.
5. do a little bit rather than nothing. Sometimes I may even exercise for just 10-15 mins (eg because I slept in). Getting into a habit is critical. Some days you will feel like doing more than others, some days less.
That's basically what I've found works for me and, as I say, I've kept it pretty regular for about 20 years by sticking to those few simple things. After a while you'll actually start to enjoy it, and then really miss it if you don't do it.
As for sprint vs distance, it depends what you're aiming for. Distance is going to be better for aerobic activity/fat burning/cardio-vascular health, sprint for anaerobic/power activity. I recommend you go buy some good running mags, both for inspiration and helpful technical advice.
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