After a failed & painful attempt last winter, I have now got back into running painlessly.
Things I learnt (they may not all be right) or believe worked for me.
Natural trainers tore my calves in half. (I’m not patient enough).
Off road may in theory be easier on your knees but it requires a lot more flexibility so stay on the Tarmac & flat to start with.
Do some simple leg strengthening excercises before you start. Same goes for a bit of stretching.
Don’t bother stretching pre run, just be gentle for the first 10 mins & walk for 10 mins at the end (I’ve cut this to 5 mins now).
Don’t run too far too soon.
Trainer wise, I’m neutral and have gone for Adidas Boston’s for the road & Kanadia Goretex for the trails.
For perspective, I’m 43 & last run in 2003. I loved running as a kid and it turns out, I still do. My cycling fitness has massively improved. Run twice a week, cycle once.
It’s impossible to fit 3 rides a week in so this works well.
Good luck.