This is really good for beginners.
Cool Running :: The Couch-to-5K Running Plan
I love running. I started doing it this year as it was free and doable. I've completed a few road races with 10k being the most I've run.
I've just bought a treadmill and I've worked out a plan for myself.
I'm going to start running 2 miles on the treadmill at least 4 times a week. I'm going to record the times, speed and distance every time I run.
Then every month I'm going to increase the distance by 1 mile. By the end of each month I should be able to complete the distance I'm at for that month in a good time.
So after a year I should be able to run at least 13miles. That's half a marathon! My brother is running the NY marathon this year and regularly runs 15+ miles. He started from not much last year too. I'm so inspired by him and hope to run the marathon with him in a year or two.
My advice would be:
1. Get a good pair or runners. These are invaluable. I find asics best.
2. Get an ipod and put a 'running' playlist on it. Really makes a difference at times.
3. Use a site like
http://www.mapmyrun.com/ to get an idea of your distances if you're running outside.
4. Keep a track of your time and distance every run. You can get your speed from this. It helps to see the progress you're doing.
5. Stretch! Warm up and down correctly. helps so much with muscles.
6. Just run! Do what you can to start and you'll increase it over time.
Have fun! You'll have really good legs after a while.