start small, maybe 0.5km and build it up to 5km in a month/6 months - then start building it up to about 10km over the year?
start small and don't over work yourself. and remember to warm up and cool down before and after!
Hey there. I started running about 2 years ago and I was in a similar position to you. I would first recommend you to start running for just 20 minutes each day. Distance isn't important to start off with. It's about how long you can keep running. Start off with by running for 20 minutes a day (it can be a jog as well). Do this Monday,Tuesday, Thursday and Friday so you get 3 days rest. Every week, increase the time by 5 minutes and after 3 to 4 weeks, increase your pace. Once you can run comfortably for 25-30 minutes, start increasing your time and or distance and then slowly add about 10-15% to your running plan and progress from there.
For beginners, I'd suggest not using a treadmill. Calorie meters are misleading and the speed can consume you if you haven't gotten used to running.
Instead, start with a route that seems easy to walk, run that route instead, and compare your walking and running times. Aim for your running to be twice as fast as walking (without stopping to catch breath)
Wow thanks all, I really appreciate the hints. Maybe i should focus on a time rather than a distance!
Your first run should be 1 to 3 miles at most. The goal isn't to get fit or run fast, but rather to see how your body responds to running and then decide.
Jojn a club, make it fun and sociable. Also, take it easy, getting to the first 5k is the toughest, but after that it is a lot easier to increase to 10ks and half marathons. Also, try and get off road, it is is worth getting muddy and a great feeling. But remember to mx it up with outher exercise, even run/walking.
The fat starts burning only after 40 minutes of workout...So my advice is to lift weights at first for nearly 35-40 minutes and only after that to start running (if you want to lose weight).
any exercise is great, but be sure to have a decent diet too. i don't exercise huge amounts- half an hour one day, 10-15 minutes others but i dropped down from a size 10 to 8 in clothes; this was more to my diet i think
See if there's a parkrun near you. Some of them do have couch to 5k groups there.