Run consistently several times per week
Increase your mileage gradually
Follow the 10% rule for weekly distance increases
Include one long run each week
Add interval training to improve cardiovascular capacity
Add tempo runs to build sustained effort
Warm up before each run
Cool down after each run
Strength train your legs, core, and glutes
Improve your running form and posture
Practice controlled breathing
Stay hydrated before, during, and after runs
Eat enough carbohydrates for energy
Get adequate sleep and recovery
Take rest days seriously
Cross-train with cycling, swimming, or rowing
Run at an easy pace for most workouts
Use run-walk intervals if needed
Set realistic progression goals
Track your runs and monitor improvement
Listen to your body and avoid overtraining