Suggestions for someone new to running

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I am not keen on it and will never manage more than once a week. However, I need to move and the only other thing I am likely to be able to do is swim on the same day (non working day). My only aim is to get some exercise which has to be better than no exercise. I’m not inactive, but am unfit and have no core and pathetic glutes. Disc bulge in lower back. I am a healthy weight. I have a tendency to get plantar fasciitis without running!
Does anyone have suggestions for trainers and basic appropriate clothing/hat (female but I don’t care what I look like) and a basic routine for warming up/stretching? I don’t think I will be able to run any distance.
Clearly, I will have to start this post lockdown.
Much appreciated.

You could try the Geoff Galloway run walk method.
I began running with a bulging disc and it really helped. My back was never a problem for years - until after marathon- even then 3 months off and I was back running.
Tbh I don’t really ‘enjoy’ running in the way some do, but love the headspace it gives me.
Clothes wise, Capri style leggings will take you through to the summer and a good Sports bra!
www.jeffgalloway.com/training/run-walk/

Rosegoldglass, thanks. Do you have any suggestions for footwear?
Silly question, but should I try walking laps on the first day and then try a slow jog?

Try the couch to 5k programme. Lots of apps that guide you through. I like the app in the screenshot below. I have completed it once before but ended up getting injured (non running related) which affected my ability to run for a year. Back on it now with the app mentioned, currently on week 5.

I'm running with my DP who is terribly unfit, but he has so far made it to week 5 and keeps improving.

You'll need good running shoes. I can't stress enough how important good supportive shoes are.

Decathlon are cheap and cheerful for all gear including trainers. I run up to half-marathon distance and have got a few pairs from them now. Sizing for trainers seems quite standard, I upsize my usual amount in them. Generally it's good to upsize a little (although I have to upsize more than average to reach adult sizing and gain width)
They have a cap on orders accepted per day and have reached today's limit.

For actual running C25k is a great place to start. The early stages are walk/ run like the Galloway method, but build more into longer blocks of running. I took 5 months to complete it. There are various apps for it. I used the NHS podcasts and while the music is a bit naff, it is well paced to help you slow down. The biggest difficulty is actually running slowly enough not to burn out, then building stamina (time) then speed follows a while later.

I'd reccommend Yoga with Adriene to stretch and activate the full range of muscle groups. My running has got faster and easier in the last 6 months since I started a short practice most days.

Under normal circumstances, you should get your running gait assessed so they can recommend the best trainers, especially as you’re prone to plantar. You don’t have to spend lots, especially if you’re not bothered about colours.

On sportshoes.com there’s a video and instructions for the wet foot test. I’m sure there’s a million other videos on YT though.

Thanks for the suggestions. I really need proper footwear so I might have to wait for lockdown to end (who knows when). I download many, then don’t look at them again).
Would running trainers be ok for also waking to the shops/general use?

I up size a lot in my running shoes but I’m really particular about what I like in a running shoe (wide toe box and less than 4mm drop ) I’m a 6.5 normally but run in anywhere from a 7.5 to 8 depending on the brand.
A good place to start with a running shoe is a local running store but you can check your gait at home www.shape.com/fitness/tips/how-determine-running-gait-why-it-matters if you’ve got no one around at the moment video yourself.
Tbh my first trainers I just bought without any real idea then once I knew I was going to stick at it I went to local running store.
If you want to keep things super simple run to lamppost then walk to the next and continue that. I do think C5k has suggestions in about how to get started.
One important thing that I needed to realise was that I wasn’t going to die! I would get so out of breathe then I realised I could just stop crazy but that really helped!
Good luck.

I'm new to running and have managed to keep at it for a couple of weeks now.

I just run in trainers and leggings & sports top, nothing fancy, and seem to be doing ok. Have a bad knee so wear a knee brace/support.

I decided against running outside and instead got a second hand running machine and do three days running, one day off.

My aim is to get fit and tone up so I wasn't too worried about sticking to a certain programme, but instead put the machine on a calorie counter and each session, up it by 25 calories. Also go between running and power walking as have heard that's better exersise for your heart.

Enjoy!

Some good advice here. I will say that you must get into the habit of stretching after each run. It will really help mobility, running will tighten and shorten muscles. If you don't, over time you will become susceptible to all kinds of over use injuries. Look for a short routine that covers calves, quads, it band, glutes, hamstrings as a minimum. Yoga is a good complimentary exercise too and will help your core.

Oh I don’t think I will be over doing it. Underdo it, I might! I won’t be running any half, quarter or any decent fraction of a marathon. I might not even get going at all.
Thanks for the great suggestions here. I am most likely going to have to go to a local park (drive there) as there isn’t anywhere safe near me and I don’t want to run on concrete.
Rosegoldglasses, I have picky feet, so I might just wait until I can get to a proper shop to be fitted.