I’m too out of shape to start running
Everyone has to start somewhere. No matter how long it’s been since you had a regular exercise routine, you can always start again. The key is to take on manageable goals and progress slowly. Start by walking. A 10 to 30-minute walk is excellent progress. It’s also really helpful to join a training group. Having a coach and running partners can do wonders to get you out there and keep you motivated.
Runners don’t walk
A great way to get started as a runner is with walk/run intervals. Walking allows you to lower your heart rate and recover so that you can do more running overall instead of burning yourself out too soon. It's strategic and should have zero shame attached. Run/Walk isn’t just for beginners, either. Many experienced athletes prefer to complete races or workouts this way. The Jeff Galloway method is famous for this. It’s common for ultra runners to walk during their races as well. It simply allows you to rest and recover so that you can continue. If you’re getting started, begin with a three-minute walk, followed by a 30 second run, repeating the walk/run cycle until your workout is finished.