This is a repeat answer that I just posted to another person who is starting to run. It applies to running and many other activities.
First, if you have never been coached on running, it is extremely beneficial and important to get at least a basic understanding of proper running form. For a small investment you can make a huge difference in how much you enjoy running. There are running clubs in almost every city and many smaller towns in the US. You can web search or ask at your local gym/rec center for help in finding a club. Or you can higher a fitness instructor or coach in your area as well.
Second, go slow in your starting distance/time running. Your body needs time to adjust to any new movement/exercise. It is very easy to overtrain at the beginning of starting a running program. And once you are in a state of overtraining the only way to fix it is to stop running until you have fully recovered. This is also where a coach makes a huge difference.
Third, start with a simple resistance training program for your entire body. Many runners want to focus on training muscles directly related to running, but all of the muscles of the body have a part in running. And focusing only on the lower body will increase the potential for injury in the upper body as the weaker muscles won’t be able to deal with what the stronger muscles are putting them through. Again, a coach is a very good idea for this as well.
And lastly, I work with runners of all levels. I get the best results with runners who take this advice. You are getting this advice for free, but it is worth a fortune. Are you ready? Add water exercise to your workouts. Water jogging and running are highly underrated for all athletes that run in their sport/activity. It is not only a great exercise on it’s own, it is phenomonal for training any high volume movement activity. Again, a good coach or instructor is very valuable for this as well.
You would be doing yourself a big favor to hire a coach for at least a sesson or two a week for a while. Good luck.