Ok, back in HS 20+yrs ago I hated gym or running. I was not an athlete at all... loved to ride my bike with my friends, that was it, then I got a car.
Fast forward to last spring. A buddy of mine in the RCMP told me he signed up to run the Victoria marathon. some back and forth on FB he challenged me to start the couch to 5k program (
http://www.coolrunning.com/engine/2/2_3/181.shtml ) and come out there next spring to run with him in a 5k or 10k if I can get ready.
I worked through the program through the summer, I find for me running right after work but before supper works for me, my body is all stretched out from moving around the day. In August I ran my first 5K, but pushed my self a little too much and got shin splints, it took 6 weeks for them to heal. with the cold weather & a cold & flu that knocked me out for 4 weeks out of 5 I am getting back going. I am hoping to be back running & back to 5k for the end of January.
If you start running, go to the running room & get fitted for shoes. Spend the $$ for a good pair that fit you right, it will pay in the long run.
You can also use the Nike + app for the iphone, if you don't have a iphone, they do have an app that will work for the touch, or a ipod.
The C25K also has a pod cast that has music & promts to let you know to run or walk. It is what I used.
Let us know how it goes.
Also quit smoking, its something I don't regret doing, & I liked smoking when I did quit.