Your own running program is as personalized as you. Your age, fitness level, excess weight you carry are all part of the entire package when beginning to run. I started at age 15 in cross country track and never quit. That was over 40 years ago.
But someone age 40-50 who is overweight and never run before would not be well advised to just start off by running! Walking is crucial to do for a few months before running (unless you are a teenager as I was when I started!). It is also important to use for a warm-up before runs.
Squats and lunges also help considerably in developing the muscle strength to prepare and continue running. I was shocked at how my running times improved after I incorporated strength training into my weekly routine. I was simply stronger!
As one becomes stronger it is helpful to mix up walking and jogging into one workout. Walk to warm up, jog a little, then walk again, then jog again. Some people do it by minutes (walk one, jog two minutes), other do it by distance. The SP running website and also Couch to 5K website have great information to help you get started.
I highly recommend running for those without back, knee, hip, or lung problems. It is terribly efficient to help one lose weight, and it is fun to be out with others doing the same thing. Fun Runs are a blast.
I have been keeping a log for four decades of the places I have jogged. Fun to see places such as Vancouver, B.C., Juneau, AK, Seattle, WA, Portland, OR, L.A., ;pl New York, Washington D.C., Chicago, Minneapolis, MN, and even some European cities on the list such as Paris, Munich, Frankfurt, Vienna, Venice, and other places on my one and only trip to Europe.
Follow some good advice, get some others to go with you, make running dates, get out there, lose weight, get strong, help your heart and lung be more efficient, and have fun with it all!!! Best to you.....
| current weight: 109.2