If you don’t know already it might be useful to look for the source of these problems, if possible. Think about going to a physio, for example.

I’d also recommend doing core strength exercises. Increasing your core strength will have positive results for your running. It can help you to maintain a good posture while running and it also helps to stabilize your hips and pelvic muscles. Pick a day on which you don’t run and do some of them.

Stretching is also important. And not only before, but do post run stretches too. I watch vids of a channel called Run Better With Ash which has a lot of different stretching routine videos which I find useful.

For me personally it was important to find the right pace. I used to play football all throughout my childhood so when I run I instonctively try to run fast even though (marathon) running is more about endurance than pace. Don’t be afraid to go slower if that’s what gets you to the finish line eventually. If you want to increase your pace, do stuff like interval training in which you switch from fast running to slow running on and off.

If you want to have a goal like a marathon or a certain type of race, see if you can get a plan. There are paid apps like Runna, which I use, that can make a custom plan for you. There are also lots of free plans online. It really helps to have a schedule and a plan you can follow to keep progressing.

Last I’d say don’t overdo it if you just start running. Give yourself the time to recover, even if it means postponing or skipping a run that day. Build a base level of fitness and strength first before you start doing stuff like 10+k. When I started I just ran between 5-8k a week, two times a week just to build a base level. And don’t be afraid to eat extra stuff. Running burns calories like crazy and you need more food and protein to recover decently.

Also, don’t forget to have fun. It should be a fun activity, though a challenging kind of fun of course.