Running can be remarkably simple and impressively complex.

It’s perhaps the most intuitive form of exercise, but taking the first step can be intimidating. The pandemic birthed a running boom that is still going strong: Run clubs are becoming more popular, and many major road races are setting registration records. If you’re thinking about joining the crowd, there’s a lot you can learn from the missteps of runners who came before you.

We asked running experts and coaches about the most common mistakes they see in new runners and their advice for combating them to build a sustainable running routine.

Pace yourself, don’t race yourself

Becs Gentry, a Peloton running instructor, has seen the glow of beginner runners time and time again. That newfound energy can be infectious and addicting.

Beginner runners can “get really enamored by this buzz and the high that running gives them, and they jump into it, and they want to get that feeling every day,” she said. (She gets it. In November, she’ll attempt to run seven marathons in seven days across seven continents.)

But training too often at the start of a running habit can be a recipe for burnout or injury.

Instead, exercise patience as you build your endurance and adapt to a running routine. A good guideline for new runners is two or three days a week of walk/jog intervals — for example, 3 minutes of jogging followed by 1 minute of walking — which can be adjusted based on your current fitness level.

Many beginners also start out by running too fast, Gentry said. Work on finding your conversational pace (a speed at which you could chat with a friend) and do most of your runs around that pace. If you find yourself gasping for breath on a run, challenge yourself to hold back.

Set goals that fit your lifestyle

Before signing up for a race or committing to a training plan, consider what is realistic for you and your lifestyle, Gentry said. How often can you fit in a run every week and how long can you dedicate to running on those days?

If you think 30 minutes twice a week is manageable, for example, identify goals that fit within that framework.

Your goal could be reaching a certain distance within that time, increasing your speed or simply enjoying the movement. Signing up for a race may be a motivating goal for some new runners, but it’s not a prerequisite for beginning a running habit.

Try not to get caught up in other people’s training goals while setting your own, said Mirna Valerio, an ultrarunner and former cross-country coach.

Fuel before and after your runs

Meghann Featherstun, a sports dietitian, said she sees runners of all levels who don’t eat before morning runs. That’s a mistake, she said. Your body is fasting overnight and doesn’t have much energy for running at its disposal when you spring out of bed. Over time, failing to eat properly can increase your chances of injury and negatively affect your hormones and metabolism.

Prerun fueling may look different for everyone, Featherstun said, but the key is eating simple carbohydrates that can be easily digested: A few graham crackers, a packet of applesauce, a banana or a slice of bread are all good options.

For runners who have trouble working up an appetite before an early-morning run, Featherstun recommends training your body. The more you practice prerun fueling, the better your body will adapt over time. Start with one graham cracker square and work up from there.

When you finish a run, focus on protein-heavy foods paired with carbs and healthy fats to help with recovery. Generally speaking, Featherstun recommends eating 25 to 40 grams of protein within an hour of finishing your workout.

If you are on the go, try a protein shake, a protein bar or chocolate milk. Better yet, aim for a balanced meal, such as an egg sandwich or overnight oats with protein powder and Greek yogurt.

Find a running crew, consider a coach

Valerio recommended finding a running group — or a coach, if that’s within your means — to hold you accountable, keep you motivated and connect you with a community.

It’s now common for coaches and clients to find each other through social media, but you should still do your research. Education and foundational knowledge can’t be replaced by a lot of followers, said Emily Abbate, a running coach who primarily works with beginner marathoners.

Don’t be afraid to ask a prospective coach if they have a coaching certification or to ask the leader of a running group if they have formal coaching experience, Abbate said. You can also ask whether a group attracts a certain type of runner (beginners or experienced marathoners, for example) or a coach specializes in a particular type of training.

“Finding a good running coach using social media like Instagram or TikTok can be just as risky as searching a diagnosis when you’re not feeling well from Google,” Abbate said.

Keep your gear simple

It’s surprisingly easy to spend a lot of money on running-related gear, from expensive apparel to fancy GPS watches to ever-evolving racing shoes. But when you’re just starting out, only the basics matter — and the gear will not run the miles for you.

Start simple: Buy a good pair of training shoes, ideally with the help of an expert at a local running store. The best shoe for you will depend on your stride, foot shape and body type.

Gentry also recommends investing in running-specific socks. Blisters happen, but socks made from sweat-wicking material can help prevent them.

Master the art of resting

It may be counterintuitive, but part of running well means taking time away from running. You need rest days so your body can repair itself as it adapts to more training. Days off also help prevent overuse injuries and mental exhaustion, Gentry said.

Taking rest time comes naturally to some beginner runners. For others, Gentry recommends building it into a training plan so you don’t skip it. If you are starting a new running routine, alternate rest days and running days.

“Recovery is as much a part of the process of training as the actual movement in the body,” Gentry said.