It's best to start out very easy, at a slow jog and focus not on intensity but on how long you're on the road. Start out with a small amount of time - 10 minutes or 20 minutes, depending on where you are - and run or walk/run comfortably the entire time. Do this for the entire first week and even two weeks if you can stand it.
Gradually increase your time until you can run 30 minutes. From there, you can stay at 30 minutes or increase the amount of time you run gradually, every two weeks. But do not overdo it in the beginning!
WALK, RUN AND PLAN
If you are a true beginner and cannot run for 10 minutes, you should start out with a walk or run plan. Here's a good one to start with (do each one 3 times a week).
WEEK 1: Walk for 10 minutes. Jog slowly for 1 minute, and then walk for 1 minute. Repeat these 1/1 intervals for 10 minutes or until you become uncomfortable. Walk for 5 minutes to cool down.
WEEK 2: Walk for 10 minutes. Jog slowly for 2 minutes and then walk for 2 minutes. Repeat these 2/2 intervals for 10 minutes or until you become uncomfortable. Walk for 5 minutes to cool down.
WEEK 3: Walk for 10 minutes. Jog slowly for 3 minutes and then walk for 2 minutes. Repeat these 3/2 intervals for 15 minutes or until you become uncomfortable. Walk for 5 minutes to cool down.
WEEK 4: Walk for 10 minutes. Jog slowly for 5 minutes and then walk for 2 minutes. Repeat these 2/2 intervals for 20 minutes or until you become uncomfortable. Walk for 5 minutes to cool down.
You get the picture. The idea is to gradually increase your running time until you can do 10 minutes straight. Then increase the 10 minutes to 12, and so on, each week until you can eventually run for 30 minutes. Now you're a runner!
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