Get Running with Couch to 5K

I started on this, after not running for at least 3 years, and gaining 50 lbs. I could skip right to week 4 - so your milage may vary. If you want to get in shape, throw in strength training and most importantly, a good diet.

But cardio is important. I had high blood pressure, got winded after walking up stairs, etc. more or less fixed that after 3 months with cardio.

Yeah, I've got flat feet and running has always been torture. Even when I was otherwise very fit and trim.

I think running is attractive because it's one of the most effective sports at burning energy, and it's entry level. Shoes, and some loose clothes.

In the past I've lost weight from a bunch of different sports and running worked the best. It's just the most intense pure sport, without mechanical assistance.

I've found that simply incorporating a few miles of brisk walking into your routine with a moderately heavy backpack and good posture (no/minimal slouching or leaning forward) is reasonably effective exercise, particularly if it's at all hilly.

I think it works out similarly to low-intensity deadlifting and squatting, and becomes much easier if you also lift consistently.

As a bonus, it's also fun and relaxing.

Been a runner for 30+ years. I love it.

I've got 5 bits of advice for anyone starting out.

Firstly, just go. As the old trope says, the hardest bit is the distance between couch and front door. Don't even think about it, don't look at the weather, don't worry about that little voice in your head telling you how cold it is. Just get your kit on and go. Once you're outside you're on your way.

Secondly - give some focus to foot strike cadence: you'll see lots of "serious" runners talking about how 180 SPM (steps per minute) is the optimum, and it is - but even if you're just starting out, push your cadence up so it's above something that feels natural. Take smaller steps, take more of them. As I read somewhere: "make it feel like you're mincing along". Up hills, make the steps even smaller. Get a Garmin or similar - all good watches will give you a cadence display - if you can't, then just listen to a song before you go at a known BPM and keep it in your head as you run. Your running will feel easier, you'll be less likely to pull muscles, and you'll ultimately become a better and stronger runner because of it.

Thirdly - have a rhythm to your breathing too. There's lots written about this - my personal favourite is to breathe in for 2 steps, then breathe out for 3. When there's a hill, change this as needed, possibly 1 breath per step or even more if it's a steep one :-)

Fourth - stretching and warming up/down. You'll get a massive amount of conflicting advice on this. Some swear by a pre-run stretch, some post-run. Some don't stretch at all. Just listen to your body - this is good advice all round for running - so if you find that it suits you to start slow with no stretching / warm-up and to build your speed up, do that. If you're someone who finds this ends up with hurting / pulled muscles, try a mini warm-up first. Just listen to yourself, and not to anyone else.

Finally - as you get older (I'm 50), focus a bit more on strength and endurance rather than speed. Because I'm aerobically fit I could do a 7:30 minute mile if I pushed it, but I'd be full of muscle pain regret the next day. Just because I'm fit enough doesn't mean I should do it - instead I find it better to go a bit further, and force myself to keep the pace down a bit. Really it's the same advice as #4 - but it takes a bit of self control and learning to know what "too fast" is in any particular context.

Good luck out there :-)