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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.

(Read more running stories.)