From my experience about jogging (=regular running for your health, without a specific sport goal):
- get good shoes! this is probably the only piece of equipment you need (with a wind/rain jacket). Go to a shop when you can get advice. For me, flat soles is the way to go but I know there is debate on that question. Change them after 1000km at max (I've seen 500 km recommendation)
- follow the advice above zone 2 / zone 5 training. If unsure, slow down !
- avoid pain as much as possible otherwise your body will associate pain and run and you end up giving up (maybe not today, not tomorrow but one day for sure)
- buy a jumping rope and practice (you'll be amazed on the resulting spring effect while running)
- prefer solo session (group sessions are good if you want to talk but the most important thing is to run at your very own pace). you are better with some music or interesting podcasts
- vary the routes as much as possible. Even if you have only one route, start it from time to time on the other direction. There is no better training than on a route you don't know. Always running the same route is part of the reason you may quit.
- start your chronometer at the beginning of the session and try to forget it.
- find a friend and do some bike and run session from time to time (one run, one on the bike for like 20 minutes and then you change). It allows you to make longer run and recover while on the bike.
/!\ Just an opinion here, I'm not a specialist, just a +/- 20y regular runner
- get good shoes! this is probably the only piece of equipment you need (with a wind/rain jacket). Go to a shop when you can get advice. For me, flat soles is the way to go but I know there is debate on that question. Change them after 1000km at max (I've seen 500 km recommendation)
- follow the advice above zone 2 / zone 5 training. If unsure, slow down !
- avoid pain as much as possible otherwise your body will associate pain and run and you end up giving up (maybe not today, not tomorrow but one day for sure)
- buy a jumping rope and practice (you'll be amazed on the resulting spring effect while running)
- prefer solo session (group sessions are good if you want to talk but the most important thing is to run at your very own pace). you are better with some music or interesting podcasts
- vary the routes as much as possible. Even if you have only one route, start it from time to time on the other direction. There is no better training than on a route you don't know. Always running the same route is part of the reason you may quit.
- start your chronometer at the beginning of the session and try to forget it.
- find a friend and do some bike and run session from time to time (one run, one on the bike for like 20 minutes and then you change). It allows you to make longer run and recover while on the bike.
/!\ Just an opinion here, I'm not a specialist, just a +/- 20y regular runner