Start with a run-walk plan
Run 3 to 4 days per week
Increase weekly mileage gradually
Keep most runs at an easy pace
Add one longer run each week
Warm up before every run
Cool down after every run
Include rest days
Do strength training 2 times per week
Improve running form
Breathe steadily and relax your shoulders
Stay consistent
Sleep enough
Eat enough carbohydrates and protein
Drink enough water
Practice patience
Track your progress
Avoid increasing distance and intensity at the same time
Cross-train with low-impact exercise
Listen to your body