running/jogging

I usually run 5miles around three times a week.

Just find a good route(5-6miles), run a little more every time for a while until you can run the whole route and stick to it. And remember to stretch if you run longer distances.

/MindWipe

I have heard it generally recommended that you start by running long distance 3 times a week to ge in shape, and short distances, quickly, twice a week. I would personally just recommend interval training or cross country running (hills will whip you into shape.)

Your body will be able to tell you when you have over done it. If you are fairly in shape, start with 3-5 miles, at whatever tempo feels comfortable. Next time, you will be able to tell if you need to work longer or harder. Running faster instead of longer generally gives a more difficult work out, from my experience.

Good luck.

I think this running routine is good. The beginning might be kind of easy, so you can skip that if you want. I've never actually completed the whole schedule because I always forget about running around week five.

Also, get good running shoes. Make sure they don't feel too tight anywhere, nor too loose. Make doubly sure that your heel won't end up rubbing against the shoes, thus giving you blisters. Blisters will definitely keep you from running.

Remember to do a casual jog, not a sprint.