First, a disclaimer and then some basic recommendations. I am not a doctor and I am not a professional trainer. I am someone who has managed to run (knock on wood) for over 50 years without any major injuries. If you have any concerns that you may not be physically able to take up running, consult with your doctor first.
Basic Advice:
Starting line:
It is true, you need to walk before you can run. If you consider yourself to be a true couch potatoe, then start your runnning journey by walking one mile and doing that at least three days a week. (Consider this your first running goal.) Walk one mile at least three days a week for three weeks. (See if you can convice one of your friends to join you.)
Run-Walk:
After three weeks of walking, you should be ready for the next step, alternating walking and running. Set a time limit for your workout, 30 minutes or less. Start your workout by walking 5 minutes, then do a short run. (Run for 30 seconds, or run to the next street light,.. what ever works for you. ) After you run, go back to walking. Walk until you catch your breath and are breathing normally. (This could be a minute or two, again what ever works for you.) Then continue the run walk cycle and end the workout with a 5 minute walk.
The keys are to commit to the thirty minute workout and do the workouts at least three days a week.
With each consecutive workout, you should be able to increase the times of your run intervals, but do not increase them too quickly.
Next Goal: Run one and a half miles without stopping.
Contiune increasing the run portion of your run-walk workouts until you are able to run one and a half miles without stopping. Keep track of your total run time and try to increase that time by about 10 percent each week. (DO NOT concern yourself with the pace, just focus on the distance.) Do not be concerned with how long it takes to complete a 1.5 mile run.
When you are able to do this, take sometime to congratulate yourself for reaching this goal.
OK Time to set your next goal:
Run a 5K
Now that you can run 1.5 miles it is time to look around for a 5K Race that you can run. Try to find one that is at least 8 weeks out. This will give you time to train for it. I recommend looking at Hal Higdon’s 5K Training: Novice Plan.