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I've heard 20-30 minutes of cardio 3-5 times a week combined with weight training/other excersise is best.
I've competed in both distance running and sprinting, by the end of the running season I'd lost a few pounds, at the end of track season I was stable. Sprinting is anerboic excersise I believe, so it'll give you some muscle. Long distance is aerobic, so it's good for your heart...and stuff. Choose an activity that's enjoyable for you, I found I only enjoyed running when I was competing and I prefer biking or walking in my own time.
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