3. Too Much, Too Soon

This mistake is most common among newer runners, and itโ€™s easy to see why: going the distance, and doing it faster, seems like a natural goal, right? But itโ€™s not safe to run too far, too soon. Experts agree that, to avoid injury, itโ€™s best to add no more than 10% to your current distance when itโ€™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.

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