What would be a good exercise routine that Japanese schools would fallow?

Last year we had Japanese exchange students come to our school for about 2 weeks and they were amazing at sports. Since we live in a small town we play a game called Rambo where people are broken up into 2 teams. One team is in cars and searches for the other team which is on foot. There is an safe spot on the other side of town. This game is incredibly hard because you do so much running. I am always out of breath but the Japanese students didn't even break a sweat! I really am not fat but I do have a little weight that I wish I didn't have. I am about 5'7" to 5'8" am 16 1/2 weight about 170 pounds. I am curvier then other girls which means that I have a bigger butt and I wear a size 34 D bra. I really would like to look a lot better but I would like to not be so warn out when I do things like run. I am currently not doing a sport but I was doing cheer leading. I was wandering what types of workout would get me into shape and help me not be so warn out. P.S. I really hate running so if there is some type of workout that involves not doing that so much that would be great. P.S.S. If there are any food or times I should also workout you should include that too. P.S.S.S I would also like to increase flexibility so if there are any things like that to help me that would be great. Thanks