5 Beginner Running Mistakes That Lead to Injury
From shoe choice to overcooked pacing — the things people often miss.
Just started running? Avoid these five things to stay injury-free in your first month.
1. Going long too soon
Increase distance by at most 10% per week.
2. Wrong shoes
They do not need to be expensive, but they must fit.
3. Skipping the warm-up
5–10 minutes of brisk walking + dynamic stretching is enough.
4. Pushing the pace
If you can still chat, your pace is right.
5. No rest days
Muscles grow while you rest, not while you train.