Run consistently 3–5 times per week
Increase weekly mileage gradually
Follow the 10% rule for mileage increases
Include one long run each week
Add interval training
Add tempo runs
Use easy runs for recovery
Warm up before running
Cool down after running
Strength train 2–3 times per week
Focus on legs, core, and glutes
Improve running form
Keep an upright posture
Maintain a steady pace
Practice breathing control
Stay hydrated
Eat enough carbohydrates
Eat enough protein
Get adequate sleep
Rest when needed
Cross-train with cycling, swimming, or rowing
Track progress
Set realistic goals
Avoid overtraining
Wear proper running shoes
Run on varied terrain
Build endurance gradually
Stay consistent