It's one of those "How to get better at x? do x." things

for running, lowering your pace to "just above walking" speed will help you run much longer, and develop the muscles needed

I’ve found Vlad Xcel to have really good videos for this. For example: https://m.youtube.com/watch?v=meeZydx-vhU

This is paid but also very good. https://uphillathlete.com/product/at-home-strength-training-...

The main thing 90% of people will benefit from is learning to activate their glutes, then strengthening their glutes. Clamshells are a great place to start.

A lot of people hurt their knees because their glutes don’t activate and are weak from sitting all day. This forces them to become quad dominate, which puts more strain on the knees.

Weighted squats

There's a few things that will help:

1. Run slower. Then run slower again.

2. Run a shorter distance/time and gradually build up over time (weeks/months).

3. Lose weight (on average, people are overweight). If you're underweight, then eat more.

Some need to walk before running. Walk the distance you want to run (e.g., 10K) and your body will tell you where your fitness level is at. I walked a month before running.