<human>: Could you distill the essence of the text into 1-3 sentences?

I am a 20 year old male trying to get back in the habit of running. I used to run cross country in high school (~17:30 5K), but stopped my sophomore year after a couple (mild) injuries and lack of time to do both that and marching band. I haven't run much at all for the past 4 or 5 years, but I miss the energy I had and the great shape I was in. I would appreciate any advice from others who are/have been in similar situations, or know anything about it. I'm not worried about speed so much, I just want to get back the stamina I used to have in all physical activities.

Some problems I run (ha) into every time I run again:
* I tend to run too fast. Ex: I went with my fiance to the track at our school, intending to jog a mile or two. I ended up doing a 5:50 mile and puking as soon as I finished. Probably not the best plan to get back in shape. When I do longer (above 5 miles) runs, I find it hard to slow down and end up losing desire because my calves hurt so much to even walk for a day or two afterwards.
* Any advice for music to listen to? I have tons of 'pump-up' music (I like dubstep and metal for running), but I really could use something more 'chill' so I don't keep accelerating.
<bot>: I am in good enough shape that everytime I try to start running again I push so hard I hurt myself. Help?