Running??

Without knowing your general fitness it's hard to give a direct answer, but as a general rule avoid doing to much. For a beginning runner, I would suggest that you start a three day a week schedule. You're very first week is going to look like this: Run (moderate pace, you should be able to talk without being winded) for 1 minute, then walk for 4 minutes. Repeat this four times for a total of 20 minutes. Stretch at the end paying particular attention to achilles, hamstring and piriformis. Next day no running but do squats (try for 3 sets of 10 reps. Make sure you have great form), planks (go for 3 sets of 30 seconds), push ups (try for 3 sets of near your maximum), and bridges (3 sets of 10). Third day will be running, repeat first day. Fourth day repeat same squats, etc. Fifth day same running routine. Next two days are rest days. Second week, add 30 seconds to run time and subtract 30 seconds from walk time. For the squat days add to the number of squats, push ups, bridges and plank time but keep it the same the same for both days. The rest follows a similar pattern: 3rd week add another 30 seconds to run time, subtract walk time and similar to squat days; 4th another 30 seconds and another add to squats..... Eventually you'll be running the full time for a complete 20 minutes. At this point you should be stretched out fairly well, your muscle formation from the body weight exercises should be helping protect you from injury. This means you can either add intensity or distance to your runs but not both at the same time. So extend the run for 10 minutes, or try to go a further distance in the 20 minutes but only do one of these. Keep doing the body weight exercises on the non-running days and make sure you have two consecutive days off in a row to allow for muscle recovery. As you go along, you'll learn how to improve your training, but this will give you a great foundation without running into the injury issues so many people get when they start running. You'll also build stamina without fatiguing yourself too much at the beginning. Although it may seem easy at first, it will get progressively harder.

Good luck and do not run through pain, it's always a bad choice.

C25K is a written plan that has been used as the basis for apps and podcasts. There are several options out there.

http://community.myfitnesspal.com/en/discussion/1217573/so-you-want-to-start-running#latest

C25K is a great program. Even if you don't have a smart phone you can find the app online and follow the program manually with a watch. I also used podcasts that were online years ago before I had a smart phone.

The app I liked best is the Zombies 5K training app. It has a fun story, interspersed with the music on your phone, as it tells you to run or walk.

The most important thing is that the program you choose be progressive. You should start out by running 30 seconds or so and then week by week moving to progressively longer running intervals. You should only run 3 days per week. Your running intervals should be slow, slow enough that you can carry on a conversation. Slower than you think running should be. You are working on your endurance right now, not speed. Speed comes much, much later.

If you feel you need to do something on the days you aren't running, you can but it should not be high impact. The point of the days off is to let your body recover from the running and avoid injury. Strength training is a great option between running days but if you'd rather do cardio stick to anything that isn't "bouncy" like walking, biking, swimming, etc.