Avoid this 'big mistake'—and more tips for new runners, from a running coach and a personal...

I agree, 100%

Stretch before and after.
I kept the log on what my run times were and how I felt after each run.

I ran cross country and track in high school and college.

I wasn't the fastest. Ironically, in basic training and ocs, I can still run a 12 minute 2 Mile in my 30s.

Running three or four miles every few days would help. I would always try to Sprint the last three or four hundred meters.

Once every two weeks I would try to run the track doing eight laps and see how I would do knowing that I would run easier with a group of people when it came time for the Army Combat fitness test.

Do not smoke and drink very little. If you have to lose weight, you can go Gatorade zero or Gatorade G2. Regular Gatorade has too many calories and is too sweet.

Make sure you get plenty of rest. I also noticed that speed walking on the treadmill would take the place of running. I used to do 4.5 to 6 mph on a 10% incline on the treadmill and that would really get my heart rate up. This helps if you are in a cold climate like I am and when running outside in the icy sidewalks is risky.