3. Too Much, Too Soon

This mistake is most common among newer runners, and it’s easy to see why: going the distance, and doing it faster, seems like a natural goal, right? But it’s not safe to run too far, too soon. Experts agree that, to avoid injury, it’s best to add no more than 10% to your current distance when it’s time to upgrade. A good formula to follow is adding 10% for three weeks, then going back down a little for the fourth week as a recovery week.

Ignore Pain
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