50 year old beginner, where to start?

Start with a few minutes of jogging followed by a minute or two of walking. Don't worry about the speed. You're only 50, if you want to still be doing this in 20 years or even 2 years don't rush things.

I would start with 15 to 20 minutes for the first few weeks. Then I would increase the amount of time running, let's say 5 minute jog 1 minute walk X 5 or 6.

Do not worry about pace. Stay healthy.

There is no magic formula. You just have to be careful and find what works for you. I have seen people have a lot of success going from coach to 5k and losing a lot of weight by doing intervals of walking and jogging to get into shape. You start with a lot of walking with short intervals of jogging and then progressively increase the jogging and decrease the walking. Then, you can start working on running for up to 30 minutes at a time.

Until the weight comes down, trying to run fast is going to be really hard on your joints. I think you should be down around 200 lbs before trying to do anything hard.

The important things for you starting from scratch will be patience and consistency. I would recommend starting with only easy runs. This might mean starting at a 12:00 min./mi. pace. I would say that you should go out for a 30 (or 20) minute run 2 times per week at a pace that you can easily maintain for that time period. You shouldn't need to walk if you are running easy enough, but your current fitness might blur the line between walking and running, so walk if you need to. Whatever you start with (2 30 min. or 20 min. runs per week) just add 5-10% more time running each week. Split it into a third day when you want to. This should cautiously get you started and suffice for a month or two, at which point you could possibly test yourself running a little faster and report your fitness for further advice. Also (this may be the most important part) take some time to stretch at the end of each run.

At 5'10 and 260lbs and a big gut - be careful with your joints. They say that running is like squatting 2-1/2 times your body with each step.

I'd favour doing some alternative low impact cardio like cycling, rowing or even walking to get some of that weight off first.

You also might want to post in the 50+ Masters Training and Racing Open Forum thread. We're a supportive , encouraging group and understand the challenges that older runners face. We vary in age and ability so don't be put off by being a beginner. It's great that you want to take control of your health. Good luck!

Definitely add biking, rowing or swimming until some of the weight is off.

My dad tried similar and simply got injured which was then followed by a pre diabetes diagnosis.

Best of luck; keep posting here to maintain the momentum :)

I'll add two things:

1) Start VERY slow. You should be so slow that you'd be embarrassed for others to see you for at least the first few months. I rarely come across new older runners who don't do too much too soon, and they rarely understand how long it takes for the body to rebuild physiological infrastructure to support running. A little walk-jogging and lots of walking are the way to start. Think here in terms of months, years, not days and weeks.

2) Think in terms of time on feet, NOT in terms of pacing, distance, speed. If outside, wear a plain jane digital or analog watch and slowly increase your time on feet. It matters not how far or fast until you are months in, maybe longer.

Runners are built over months and years. Consistency, slow building, that's how it's done.

I'm 65. I'd definitely recommend seeing if you can find an indoor rowing machine (ideally a Concept2) to complement running. I'm currently injured for running, but I have no problem rowing 30-35km per week. As already said, the impact is low. Also being a power lifter is an excellent background for getting good performances in rowing. The best guys are BIG. The Concept2 forum is (like SCgal said for the 50+ thread here) very welcoming and full of excellent advice and encouragement.

Start slow and listen to your body.

Try to loose some weight with a healthier diet.

Get good running shoes.

Start with 3-4 times a week, do that a couple of weeks with a goal of 5 times a week. I would not recommend more than that.

Your body needs to adjust to the running regimen and that will take a year or two.

Don't focus on quick results, it's more important to get your body used to running. 6 month in you will feel a lot better about it. Just keep moving 3-4 times a week.

Good luck