Every runner would probably answer your question differently. Here are my thoughts about it.
Follow the 10% rule, that is, make small increases in your distance or speed. Some people might only make 5% changes every week or two.
Run heavy/light. That is, after a run that puts heavy stress on your body, do a run that puts light stress on your body. Light stress could come from running slower or runner a shorter distance, or both.
Listen to your body and keep the intensity of your training within the capabilities of your body. That is, don't overdo your training.
Don't go for a long distance until you have a good base of about 20-25 miles/week, using runs up to 6 or 7 miles in distance.
There are a lot of other suggestions that I could give. Instead, here is the link to my running tutorial site. That site goes into an awfully lot of detail about running.
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