Been there, the miles come back faster than expected. Keep in mind I was a jogger

I tried 2 methods both worked

One was to set a distance goal with no time limit. 6 miles a day walk run combination. 6 miles of distance a day, walking or running you will lose weight as long as you are even attempting to eat healthily.

Second way was to set a time limit ,for me 50 minutes and slowly increase the pace by .1 miles per hour once I could complete the 50 minutes at pace. So start at 5 mph once I can handle that 5.1 and so on. If I get a new speed I couldn’t finish I just hang out there until I can. My goal was to get better at running and I was able to set my personal best pace at this method.

The first way worked for weight loss. You walk 6 miles if you over did the day before the distance is the goal, the second worked at making me a runner vs a jogger.

Running shoes break down faster when you are heavy. I started needed shoes every 150-200 miles. I could tell when runs just seemed harder that my shoes had worn out.

Just get some shoes and move. Being in motion will always be better than planning out something

I was a runner, got injured, gained about 30lbs, and started running again. A couple of thoughts:

• you'll be slower, and that's OK. My pace dropped by about 30 to 45 seconds per mile, but I realized I'd rather be running slowly than trying to push harder and re-injure myself
• injury is a real possibility. Carrying the extra weight was definitely noticeable in my joints and muscles, so I had to be mindful of increasing mileage slowly and being better about stretching post-run, taking rest days and doing strength training
• if you're hoping to lose weight by running, be careful. I don't know what your running goals are, but ramping up mileage and staying in a caloric deficit for extended periods aren't compatible. Your muscles, tendons, everything, need nutrients to recover and get stronger. Watch your macros carefully and don't starve yourself

Ultimately, I went on a GLP-1 for about 5 months while maintaining a pretty conservative (for me) weekly mileage and doing more weight training instead, watched my protein intake like a hawk, and that helped me drop the weight and begin increasing mileage. It was amazing how much my speed correlated to my weight and how much easier it is to run and be injury free now that I've dropped the pounds.

There's an app called Just Run.

Perfect for getting back into it, and it's free. Do it at a pace you can handle but challenge yourself a little each time to build stamina. Consistency is your best friend.

Youtube for warm up and cool down exercises. Stretch!

Starting is always the hardest part. You know the motions you just have to put your feet to pavement. Listen to your body and you'll be fine.

Couch to 5k is a great starting point if you really want to play it safe. I think they may have intermediate plans now too if you find it too basic.

Depending on your weight I'd stick to walking.