Start slow, wear what you like, watch out for zombies: a beginner’s guide to running

Slowly build up stamina over the first few weeks and months. To start, run three times a week for eight weeks, beginning with sessions that involve more walking than actual running, and ending with 30 minutes of non-stop jogging.

• Your first session, run for a minute, then walk for 90 seconds and repeat the pattern eight times.
• Four weeks later, running has increased to three sets of five minutes, with three minutes of walking in between.
• At the end of week five, the training wheels come off, and you run for a full 20 minutes non-stop.

• Don't worry about how you look. No one cares how sweaty you are or how slow or fast you're going.
• Don't compare yourself with others (unless it helps). Many services will track your stats or let you join a global community of runners. Before you join them, remember why you're running and consider if it may not demotivate you instead.