If you’re new to running start with a short and manageable distance before increasing mileage or intensity. You might want to start from between a 2k- 5k depending on your fitness level. The important thing is to run a distance and at a pace that feels comfortable for you.
Charlotte says: “The hardest part is getting out the door. No one regrets going for a run! But be progressive, start with run/walk and start with a target time for this, for example 20 minutes. In that 20 minutes alternate walking and running as you feel. Don’t worry about pace or distance, as your fitness and confidence will increase gradually, and the amount of time walking will decrease and the amount of time running will increase. Take your time, be patient, and make it enjoyable and social. There are also various resources online on help you start running, such as Coach to 5k.”