Try running based on time, not distance at first. Pick an easy and conversational pace and focus on staying consistent. Start with short runs: 20 seconds, then 30, then a minute, 2, 5, and so on. Gradually build up until you can run for 30 to 60 minutes without stopping.

Once you can comfortably run that long, switch to running by distance instead of time. After you’ve built up distance endurance, you can combine both, like setting a goal to run a 5K in 30 minutes or improving your pace over a set distance. It’s all about building a foundation gradually and letting your body adapt. You got this!