If you’ve never run before, and don’t have much experience recently with other sports that involve running like soccer or basketball, you should start gradually. Your first run should be 1 to 3 miles at most. The goal isn’t to “get fit” or run fast, but rather to see how your body responds to running with the smallest risk for running injuries.
Run as comfortably as possible; keep the pace easy, and stop before you’re really tired. You’ll likely be sore so you don’t want to make things too hard on yourself.
if you consider yourself an athletic person and have played sports or stayed active recently, you can be more aggressive with your first run. Aim for 3 to 4 miles at a comfortable effort. Just like a total beginner, you want to make sure you’re not too fatigued.
Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week. This will help your body adapt to your new hobby so you don’t get hurt