Here's how to start out your running program. I'll give you an example training schedule, some basics on setting up your own, what I did, and some example workouts.
You should also learn a bit about weight lifting and cross training, which will help your body handle the running and stay more balanced.
For now, here are some basics:
Start off slow. For example, run 1-2 miles four or five days a week. It depends on the shape you're in before you start running, so you may be able to start off running 4 miles a day, or maybe you just run 1 mile a day for 2 or 3 days of the week.
Your doctor or local running shop employee should be able to give you more personalized advice. Do a Google search for "running training program" and I'm sure you'll find plenty of examples. You should also do some cross-training, especially some core conditioning, to strengthen your abs and back.
Tip: If you're not used to running, start off running on soft surfaces like dirt roads. Running on concrete is very hard on your joints (and could lead to a very short running career.)
As you do more running, you might get into a more advanced training plan. It might go something like this: Monday - rest. Tuesday - short sprints. Wednesday - a couple easy miles. Thursday - Fartlek, or speed training (longer than your sprints.) Friday - easy jog. Saturday - short run at or near race pace. Sunday - a long but slow run, working on distance.
Again, consult a professional (or at least read a good book) to figure out the best plan for your needs.
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