Well you really shouldn't start off too high since you smoke. I realize it's not easy but you should definitely try to limit the amount you smoke a day. But I began running about 4 years ago and started off with just a mile and a half a day for about a week and moved up .25 miles each week. I like a more gradual buildup but you can increase the distance up to .50 miles a week. Or even increase it after a few days. It all just depends on your natural ability, but that of course needs to be nurtured so you can run farther.
