Run consistently 3 to 5 times per week
Start with a mix of running and walking
Increase total weekly distance gradually
Keep most runs at an easy pace
Add one longer run each week
Include one faster workout per week
Warm up before every run
Cool down after every run
Strength train 2 times per week
Rest and recover between hard sessions
Sleep enough every night
Eat balanced meals with enough carbohydrates
Stay hydrated before, during, and after runs
Practice proper running form
Wear comfortable, supportive shoes
Track your progress weekly
Avoid increasing mileage too quickly
Be patient and stay consistent