re: Tips for starting a running/jogging program

So, if your end goal is to be healthy and look better, I'd set some intermediate distance/race goals. Seeing improvement is a such a huge motivator. Like other's have said, "sprinting" is ultimately a good way to increase your fitness, but it's much harder on the body. I rarely get sore from running, but after a hard day of quarter mile HIIT, my legs are wrecked. Also, I think the general rule of thumb is never increase your weekly total by more than 10% each week. I'd say you can ignore that until you're running more than 3 miles. Unless you are extremely out of shape. I have always found that I can go a year without running, then in about 2 weeks, I can run 3 miles (it ain't pretty, but I'll finish it without problems). If that's the goal you are looking for, I'd build up to my 3 miles, then fill in that endurance with speed. Do 3 days of slow 3 mile jogs, then one day where you run a quarter mile as hard as you can, then walk a minute, then repeat. Do that for you 3 miles. You'll start seeing your times fall, and you'll determine what your next goal is and shoot for that.

A 10k is a race I think most people should easily be able to do if they just put in a little effort. I'd definitely put that as an eventual goal. Half marathon is probably where you are separating into those people who are taking it to an "extreme", but is doable. Marathon is probably easier to attain than most people think, but you still have to have a bit of a crazy streak in you and a burning desire to conquer that feat.