Thought I’d add to this, having done my first 5k today.
This was my second attempt to really get into running, I had an abortive attempt last winter which ended in March with persistent painful shin problems.
I returned to it in August and built up extremely gradually.
I used the Couch to 5k program but to be honest I personally think for non-runners, and definitely those overweight, it isn’t suitable. You need to double or even treble the amount of time to build up to 5k in my experience. It’s taken me 6 months to get to this point relatively injury free.
I did get the occasional twinge in my shin, when I did I spent whole evenings with an icepack and a few days off from running and it went completely. Then gradually built up again. Just repeat until legs are strong enough.
Other big tip is just walk, a lot! My office is 7 miles away, I spent weeks walking that everyday just to get used to being on my feet/legs.
Staying off tarmac is a given, I do no more than 1 run on pavements each week.
Be extremely patient, running is brutal, you have to allow the body to get conditioned.
Personally I’ve never bothered with ‘special’ trainers. I know some people swear by them. With exception specific and certain circumstances, most people will be fine with normal trainers. Mine cost me £25 on Amazon, hi-tec somethingorothers, I throw them away once worn out. But each to their own.
I used to run regularly in the Army, and ran several marathons, but that is 15 years ago and I am 4 stone heavier, but today is the furthest I’ve run since those days, and it feels fantastic.