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One of the common pitfalls for the newbie runner is to start from doing nothing to relatively heavy training in a short period of time. If you're not giving your body lots of time to build up your running, you might be in for a stress fracture.
Going with "too much, too soon, too fast" is not getting enough rest. Not just sleep but rest for your bones and joints too. When you start running, run for half as many days as you don't.
Those who successfully run with some regularity are prone to fall into the trap of running the same route and pace that works for them. Doing the same thing every day will not help you build fitness.
For variety, most runners also build short, fast interval workouts into their training schedule.
Many beginners run their normal distance too fast.
Every workout serves a specific purpose. Experienced runners run in this ebb and flow of stress and recovery. They ensure they are taking it easy on their recovery runs, but the hard runs are rather intense.
A common mistake for beginner runners is choosing the wrong footwear. They often choose for colour or style instead of the right fitting shoe.
It is recommended to go to a running shoe specialist. Try out three or four different shoe manufacturers to see how they fit before you make a choice.
Training plans and running programs are a great way to keep you disciplined, but you should not prioritise the schedule over how you feel on a day. There will be days when running the hard workout will do more harm than good.
Unfortunately, the only way to know when you should back off or push through with your scheduled workout comes with experience. The general rule of thumb is slight fatigue or soreness is good, pain or tightness is not.
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