Run consistently 3–5 times per week
Increase weekly mileage gradually
Keep most runs at an easy pace
Add one long run each week
Include tempo runs
Include interval training
Use hill workouts
Follow the 10% rule for mileage increases
Warm up before every run
Cool down after every run
Strength train 2–3 times per week
Focus on core, glutes, legs, and calves
Improve running form
Maintain good posture while running
Practice breathing control
Stay hydrated
Eat enough carbohydrates
Eat enough protein
Get adequate sleep
Rest when needed
Cross-train with cycling, swimming, or rowing
Build aerobic base before intense training
Track progress regularly
Set realistic goals
Recover properly between hard sessions
Run on varied terrain
Stay consistent over time