human
I'm a beginner runner. How can I improve my running performance?
assistant
1. Start by setting realistic goals for yourself and track your progress regularly.
2. Make sure you are properly hydrated before, during, and after your runs.
3. Increase your speed gradually over time by increasing the distance of your run each week.
4. Focus on proper form when running to help prevent injuries and increase efficiency.
5. Find an experienced running buddy or join a local running group to get advice and motivation from others.