3. Skipping a warm-up is a bad idea.
“A proper warm-up is critical for all exercise, including running,” Kalley says. Depending on the workout, the best warm-up will vary. But if you’re a beginner just going out for a couple miles, spend just five minutes doing some dynamic stretches “toactive your muscles to prepare them for a higher intensity.”
4. Run for time, not for mileage.
If you’re new to running, forget about how many miles you’re going. Start by setting time goals. Kalley suggests starting with 15-minute runs three times per week. “Don’t focus on pace for the first three months.” Once you’ve got a good foundation, then you can start thinking speed.
5. Work your way up to longer runs to avoid burnout.
Start with no more than two or three days a week, and only build up duration by 5 to 10 percent each week. “This will help prevent injury and overtraining,” Kalley says. A good way to not stick with running longterm is by burning yourself out or getting hurt right off the bat.
6. Hold off on the fancy running watches at first.
Fitness trackers and apps are very helpful if used properly, Kalley says. They can help track mileage, pace, and progress over time. But they can be overwhelming for newbies—it’s best to just run and build a base, first. “Eventually, using a device will help keep you on point.”