When you first start running, it's essential to start slow and build up gradually. This approach helps you avoid injuries, and it also allows your body to adapt to the increased physical demands of running. According to Sarah Crouch, an elite marathon runner and coach, beginners should start with a run-walk program. For example, you could run for one minute and then walk for one minute, repeating this cycle for 20 to 30 minutes.

Running is a popular form of exercise that offers numerous benefits for your physical and mental health. However, if you have been running for a while without seeing any improvement in your performance, it can be frustrating. Luckily, there are several steps you can take to get back on track and achieve your fitness goals.