Losing weight, getting in shape, training for a marathon just to check that off your bucket list – there are many reasons to start running. While this is something that sounds simple enough, you would be surprised at some of the mistakes that everyone makes. Here are some very common mistakes you should avoid.

Starting too much too soon

Stop me if you’ve heard this one: you’ve decided to train for the upcoming 10k, or some similar race, and figured that you would run that much every day until you reach the desired time. But on your very first day, you discover that you are only able to run for about half the distance. Not only that, but you are winded and your muscles are sore for the rest of the week.

In addition to putting a strain on your body, this leads you to believe that you are unfit to run ever again, and that the whole idea about competing, getting in shape, or whatever motivation you’ve originally had for running, is ridiculous, or just not for you.

This is why it is important to pace yourself. Know your body and its limits. Start with just a mile, or a kilometer (or even less, if that is what you are comfortable with), and gradually increase the distance. It doesn’t matter whether you run every day, or you are a weekend warrior. If you are patient and persistent, the results will follow. Just remember to rest now and again and allow your body to regenerate.

Wrong equipment

There is a reason athletes spend thousands of dollars on their gear. While you don’t need to do that, running shoes are important, as they are ergonomic and comfortable. Your running shoes should be just that – running shoes. There are many different types of shoes designed for various physical activities. Running shoes have the right kind of cushioning, shape and durability for running.

Another issue is wearing wrong clothes. Some wear too much, hoping that their sweat will lead to weight loss. Others wear too little, even in the cold weather, thinking that sweating too much will lead to pneumonia. Is there a solution? Stick with shorts and a T-shirt during warmer months, and use thermal underwear during winter.

Hydrate

You may be surprised, but people often forget to bring/drink enough water while jogging or prepping for a marathon. Drink water often and pack some for the especially long tracks. Your body will thank you.

If you properly hydrate, the training regime will not be as strenuous on your body. The water will protect your kidneys, keep your blood flowing, and allow your body to achieve its maximum potential. There is no need to overdo it, though.