Feral - you are right in whatever you read.
For me, starting out slower - focusing on distance worked for me & many others I talked to. You have time to let your body adjust & you learn how to breath properly instead of being out of breath right off the bat - then, quitting b/c it's too hard & can't do it. You can burn just as many calories going slower, but farther.
I just kept building milage until, physically, I could take the beating of cranking up the speed. I can't remember exactly but I was somewhere around easily running 5 or 6 miles before I tried to go faster. I wanted to go far. Later I did some tempo work and steep inclines & that is what made me work more efficiently.
This morning I did 6 miles on the treadmill at 5.5 on Random - level 5. It was pretty hard as far as being steep with all the hills, but I wasn't trying to go fast. I am trying to burn more & get my legs stronger for more distance. I also rode 12 miles on the stationary bike at level 4, Random - 95-110 RPMs. Ringing wet, I walked out very proud. Can't wait for tomorrow!