I’m also on the heavier side for a runner/triathlete and have had a lot of running injuries and niggles over the years. I actually find that the “little and often” approach of BarryP is easier on the joints and tendons than doing fewer runs which are longer or harder. I have to build up gradually to be able to handle the longer/harder runs without hurting myself, and lots of shorter easy runs is a good way to do that. Does take a while though, it’s definitely a plan you need to stick with for months or even years to see the results. But I’ve been through the cycle of “run hard → make quick gains → injure myself → recover and repeat” enough times to know that it doesn’t work for me! It works for me in cycling which is non-impact and where I’ve got more training volume over the years than in running. And it seems to work for some people, but my observation is that those people are typically blessed with good running form/resilience and/or have a strong running background. E.g. people who have run in college and then pick it up again years later.
I’m probably about the worst case candidate for taking shortcuts in run training - fairly heavy, not very good running form, and a big engine built through years of rowing and cycling which allows me to run much harder than my poor joints and tendons are capable of dealing with!