[frereubu]

I'd like to reiterate the advice to go slowly at first, both from first- and second-hand experience. I know an ex-addict friend who was trying to improve his fitness after years of neglecting it and tried running. He always came back five / ten minutes later completely destroyed, feeling humiliated about his lack of ability. Took a while to figure out that he was trying to sprint for as long as he could as soon as he left the door, which of course meant that his body gave up almost immediately.

I used the free NHS / BBC Couch To 5K app - https://www.nhs.uk/Tools/Pages/couch-to-5k.aspx - which gives you a good framework to pace yourself (you start with alternating periods of walking and running) and has voiceovers from Michael Johnson, as well as a few others. There are other C25K apps out there, but they tend to be paid - this one is simple and works well. It was amusing how motivating I found him saying "you're doing really well" despite knowing this was probably recorded a few years ago in breaks between Olympic commentary for the BBC.