How Should I go about starting to run without injuring myself?

Question

I'm planning on going to join the army soon but wanna practice basic fitness to prepare my body in general for it as well as for the tests. The one that's most intimating to me is the 2 mile run because I've never really ran before. Obviously I've ran but never in a fitness standpoint and I'd like some advice on how to ease into it without hurting myself. The end goal is to be able to run 2 miles in about 16 minutes, how long should I run each time I go out? How often should I run and when should I take breaks so that I don't push myself too hard at the very start? I know it's different for everyone but some general advice for someone with no experience is what I'm looking for, thanks.

exitseven · Accepted Answer

Find a track at your local high school if you can or else measure a course near your house. Make sure you get a good pair of shoes with a cushiony sole and good support. Make sure you do a slow jog for 5 minutes to warm up.
I don; know what your level of fitness is but your goal is to be able to run 2 miles under 16 minutes.
Maybe start off running a quarter mile. You should be aware of your target heartrate. There is plenty of info on the web to help you calculate it. While you run you should be able to carry on a conversation with somebody (or yourself) .
Find a distance that is comfortable for you and add 10% every week. You should be running 3 or 4 times a week.
Eat a healthy diet. Get plenty of sleep. It is not a sin to skip a day or do an easy day if you feel fatigued.
PM me if you want to text. I cannot run anymore because I have a fake hip but I ran many marathons and shorter races.