There`s loads of stuff / advice on how to start running out there mate.
The mistake that a lot of people make is trying to go too far / too fast / too soon.
When you first start, you should be aiming to jog at a pace that is so comfortable for you, that you could hold a conversation with someone who is running with you.
Even at this pace and jogging for a mile you`ll be stiff and sore for a week or so, whilst your muscles get used to a change in training.
Once you start to feel comfortable with your pace and distance, increase your pace and mileage in increments. ( too much, too soon, leads to injuries )
Another massive mistake a lot of people make is with their shoes.
They buy shoes on what they look like, rather than what they`re built for and also buy the wrong size. ( usually too small )
There should always be at least half a thumbs width from the end of your toe, to the end of the shoe. This allows for your socks and feet to swell when running and stops your toes from being pressed together and forming cramp.
Also different shoes have different fits : ie Nike are a small fit, so you have to size up.
I`ve learnt a lot just by trial and error over the years and I`m currently running off seven pairs of shoes ( I`m a trail runner ) which all do different things - muddy ground, soft ground, hard ground, long distance, short distance etc.
When I started, I started doing half a mile for the first month and gradually built up, to the point where I now do trail half marathons, with a view to doing full trail marathons next year,
If you need any help give me a shout mate
