Running Again? 5 Mistakes to Avoid Don't start too fast; wear the correct shoes; eat right By Will McCahill, Newser Staff Posted Feb 28, 2010 7:45 AM CST 7 comments Comments Avoiding some simple mistakes will make this year's running much better. (Wikimedia Commons) (Newser) – With winter showing signs (well, in some places) of easing off, it’s time for a lot of us to get back into running. But beginner or old hand, Megan Kretz cautions, beware these mistakes: Too much, too soon: Stick to the 10% rule when increasing distance (ie, if you’re running 25 miles next week, don’t go past 27.5 the next), and if you’re adding distance, don’t go for more speed, as well. Bad shoes: You need a new pair every 400-500 miles—and tossing on those basketball sneaks is also a bad idea, Kretz cautions for True/Slant. On the “easy” days, take it easy: Let your body tell you how fast is fast—shooting for a number will hurt you when you want to be in high gear. Replenish: Even if you’re running to lose weight, getting food and fluids after a workout is crucial. Be flexible: Priding yourself on running no matter how icky you feel is dumb. Run less, or mix in some other exercise.