c25k.com ("Couch to 5k").should be a good place to start

I've used the app Just Run Zero to 5k and it's something I'll always recommend. It breaks down every run into warm up/cool down, timed walks and time running. There is a trainer that will tell you when to start walking/running/turn back. Every few runs you'll be running more and walking less. Eventually it'll be straight timed runs.

I believe the rule of thumb for even starting to run is being able to walk 4 miles in about an hour. That would be about 15 minutes per mile of walking. If you can't do that then I would start with walking a lot first. Get your body used to moving a lot and build some muscle and endurance before you begin to run.

Adding 100m every time I go to run always work for me. I started with 1km, now i can do 15

Some areas have couch to 5k programs or similar that will focus on training that builds up in intensity. The advantage is that you won't overwork yourself to the point that you end up hating running. You will also run with a group which will help with being accountable. Once you get to the point of running and possibly entering some 5k races you will have a good amount of confidence and then you'll most likely get bitten by the running bug. Good luck!

What got me started was the 5k program in the Runkeeper app. It’s a couch to 5k program with audio cues that you listen to as you run. Coach Erin is great and super motivating. I was literally never in shape before, and that program got me in shape and interested in and enjoying fitness for the first time in my life.

A few people have mentioned some forms of couch to 5K. Just wanted to also throw in my recommendation for C25K as well. Just follow the program and don't cheat. It was the thing I was missing that taught me to have the discipline to be active a few times per week and that's a habit I've kept up for going on 7 years now.

Start out slow (no, slower) and don't be afraid to take walk breaks if you need them. Try your best to get out at least a couple of times every week (but not every day) for at least half an hour or so. Progress will take time, but you will find that you will gradually be able to go farther and faster.

Make sure to get a good pair of running shoes. If you can, go to a running store where they can watch you run (gait check) and give recommendations. Good running shoes can prevent injury. [edit] It looks like you may live in an area that has lots of hiking trails - get you some trail running shoes and run there. Trail running >>> road running.

Don’t add more than 10% to your total distance each week, regardless of how many days per week you run.

Try and do some sort of lower body strength training to keep from hurting yourself. Weak legs will get tired and start to compensate by moving in not-so-great ways.

Don’t feel like you need to go as fast as possible every run. Most of your runs should be easy pace.

I started running with an app called Runna. It has a beginner training plan you can customize to your liking, such as how many times a week you want to run and on what days.

It will then guide you on each run with how long, how fast, and how far you should run and gradually build you towards 5k over a course of 8 weeks.

I loved it that it gave me pacing to not overdo it at the beginning but also pushed me for more when I needed it.

I always put it in my earphones just by itself and it would give me instructions such as “next 5 minutes run in conversational pace” and then time it and give me next instruction.

Also each run gives you time estimate and distance estimate so you can choose your route accordingly.

My biggest advice is to track your heart rate somehow. Even cheap, crappy smart-ish watches can do it. Many people come out of the gate way too fast. If you are out for a jog, and your heart rate is in the 180's, you'll probably feel like crap the next day. It can be good to have runs that push your limits occasionally, but most of the time, you want to keep your heart rate steady and lower than you'd think. Feel free to walk if you feel your heart rate is too high. From there, you can decide what your goals actually are. For example, if you want to run a marathon, you'll obviously have different training needs than if you are looking to PR a mile.

Lastly, figure out how good your running form is. Everyone knows how to run, so no one ever puts much thought into their form. Every day, I see people running with really inefficient form that has to be hard on their joints. It's tricky to adjust form, but certainly possible

Remember...recovery is as much a part of your training as actual running. Don't let your mental self overhype your physical self. Practice self control and be kind to yourself.

Also important: NEVER make any decisions directly before, during, or directly after a run. Adrenaline is a hell of a drug and can influence your behavior as much as alcohol can sometimes.

https://www.youtube.com/shorts/A3fpXNEXkFo

Track your heart rate, try to keep it below roughly 145ish. Do intervals of running and walking, and gradually add more running time and remove walking time.