When you do a roll, you gain a speed boost. Jumping right before the roll ends can make you keep that speed boost for longer giving you time to make it to a door, crawlspace etc. You can also bhop but requires frame perfect movement to pull off.

Knowing each map layouts will help you out a lot. Knowing map layouts can help you know where doors, crawlspaces, objectives, swinging bars are. It's good to keep this in mind while in a chase.

Make sure you are running to a safe area. Don't run to the middle of nowhere trying to find a door that's miles away. This is where the 2nd tip can come in handy.

While doing objectives, make sure to look around now and then to make sure the killer isnt gonna jumpscare you while you're busy trying to solve a puzzle. If you don't want to look around, (for some reason) listen for the footsteps.

This is the MOST important tip.

PLAY. IN. THIRD. PERSON.

Playing in third person gives you advantages that the killer doesnt have. You can peek around corners without having to go around the corner and you have a larger FOV. You can press T to go in third person.