how long should i run
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.
How many times a week to run. If running is your main exercise, you should aim to run 3-4 times a week, in order to reap the full health benefits (see Chapter 1). But runners who set themselves more demanding performance goals will need to run 5-6 days a week, giving themselves one or two rest days a week.