I'll start by telling you that I am no professional. I used to walk or run at least a mile a day in high school and college. I've since taken on other types of exercising.

One question for you - when you walk at 3 mph, is this fast for you, and do you feel like you are getting a workout (especially in your thighs and shins)? If so, I think you may find jogging a little bit easier, especially if you start out jogging slow. I used to walk fast, but I was a slow jogger - I was actually probably going the same speed either way. I actually found jogging easier than fast walking.

If you get tired while jogging, although it may look funny, run with your arms down by your sides and it will keep your heart rate down a little bit, making it easier to jog. (And vice-versa; if you walk with your arms bent up by your chest, you get a better walking workout.)

I also think you need to set definite distance goals for yourself (don't just jog until you get tired, it's easy to stop). Start jogging at least a quarter-mile a day. Each day go a tiny bit farther - if you jog around your neighborhood, jog one driveway farther every day (or something).

Eventually you will get to a point where the momentum will almost make it easier to keep jogging than to stop.

And don't forget to stretch! And you should never stretch "cold" muscles. Warm up with a 5 minute walk, stretch, then jog. And stretch when your done.

Good luck!
Source(s):
High School Soccer Coach

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You should consider if you are healthy enough to start running. It's important to check with your doctor before starting any big exercise plan, because he's the one who can better advise you on this.

Specially when you know you're still overweight. If you run too much you could be putting too much pressure on your heart.

I went to sometime similar to what you describe here. I was overweight also, and start jogging with extreme difficulty. I would walk and then run for a while, and stop... it takes a few weeks to be able to run slowly non-stop.

If your doctor oks it, I think you should give yourself 1-2 months before jogging non stop the distance you want to run. And start of slowly, don't give yourself time goals. Just run and be happy to run non-stop. That's your first goal. Then you can start setting higher mini-goals, such as times, which will keep you motivated on the long run.

Oh... and it would be great if you could also cut some food of your diet, or at least reduce it. Yeah. I'm talking about sugar and fats! :-) Good luck!
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just work up and push your body harder and harder every time you jog sure enough you will reach your goal just keep on track and don't give up
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Forget jogging. It is highly over-rated. Nothing beats a good brisk 30 minute WALK! I've had two good friends, health nuts, exercise nuts, that dropped dead after jogging.
Source(s):
Experience

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You have to walk at least 120 kms every month to loose your weight to noticeable conditions. So take jogging every morning and evening to stay more healthy...
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To answer your question directly, give yourself an hour for the first 5k. Then when you beat it (I think you can) by a mix of walking and light jogging, you'll have a base time to start with. Take 2-3 minutes off that every week, and in a few months you'll not only be in better shape but feeling great about your time!

Honestly, I think what you're doing is awesome. So many of my overweight friends wouldn't even attempt a 5k, even in honor of lost friends. Kick some tail out there...
Source(s):
15 years of running

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What is really helpful is if you jog with someone more fit than you. I jogged with someone training for the marines...man, was I out of breath! But it kept me jogging even when I would have stopped. You just need someone a little more fit so you go the extra distance.
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It's really awesome that you are looking to get fit! I have recently been working on this as well. I am slightly overweight (though most of it is muscle). I stopped playing basketball and gained a lot of weight until I was borderline obese... which was my motivation.

I have been working out the entire year and have lost quite a bit of weight, so I know what it takes and what the risks are. It seems like you have a great general idea, though. I would suggest that you make a program of what you want to eat and how much you want to run each day. You won't start improving until you increase your milage and decrease your weight... however, this should happen simultaneously.

It is hard for me to suggest a specific exercise plan because I don't know how much overweight you are or how your ankles and knees are feeling. You, however, will have a general feeling of when you are pushing it too far. My friend is actually a runner and has a blog about how to start running 2 mi. comfortably... and I think it is a great start! It moves a little more slowly than I did... so I'm sure you'll be able to do it.

http://www.guidetorunning.blogspot.com/

You might take a peek at that.

Diet wise... eat lots and lots of fruits, veggies, and some meat. Eat many small meals a day. About 8 meals a day that are the size of a handful. This will increase your metabolism and help you lose weight... which will DEFINITELY make running easier. Drink LOTS of water.

What you are doing is great so far... but you will have to start walking a little bit more to lose weight. Once you start seeing some changes start jogging. I would say you are ready for jogging, but as some suggested... if you are very overweight or obese you might see a doctor (I never did...). Also, don't forget that strength is important in running as well. You probably don't have to work on weights too much because heavier people tend to be stronger anyways (if anything, I have too much muscle to make me a good long distance runner). However, the more muscle you have... the faster your metabolism. It will help if you do get a few ab workouts in and a few weights... not too often... maybe 2X a week.

If it helps... I am up to 5K a day after a year. Sometimes 10K and 15K for the first time a few days ago. Running is my passion and I am aspiring to be a physical trainer. If you would like to give me more information about your weight and where you are running-wise... you could e-mail me and I would be glad to set up a program for you. Or... the friend that I have who has a blog also will gladly do that for you. He might be a little bit more qualified in the running area because he's about to go run Cross Country for DBU.

GOOD LUCK! :)

P.S.- if you begin to get burnt out, it's totally okay to take a break. Most people even suggest after 2 weeks of getting into running that you take a break with swimming. Swimming is MUCH easier on the joints and still decent cardio. Mix it up... but keep running. ;)
Source(s):
I play rugby, have played basketball and run w/ a cross country team, and aspire to become a personal trainer.

I run... :)

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I would really recommend the "Couch to 5K" schedule available from the link I'll add. I know someone who did this and went from very overweight to being pretty fit and running several 5ks.

There is a weekly schedule in the middle of the page and a tool you can download to help you along the way.
Source(s):
http://www.coolrunning.com/engine/2/2_3/181.shtml

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