What comes first in running: intensity or frequency?
For a beginner, the best thing they can do is to go running regularly. They should keep this up for at least the first month while they learn the basics. Becoming a runner (or any other kind of athlete) takes time and patience. The same goes for any sport: those who are best at it have put in years of practice.

Imagine a future right now where you're a runner. It might surprise you to think back on what you needed to do in the past so that you would have been able to reach that point in the future. The answer is very simple: if you pay attention to each workout, avoid injury and illness, you'll be fine. You say that this is easily done to professional athletes, but you have a job and a family. But in reality, not everything is so dramatic.

Let's take a look at 3 common mistakes runners make.

1. Not being realistic in your expectations
In the long run, how many workouts can you actually do? Look at your average weekly volume over the past few years in your running journal, that will give you a very good understanding of where you are. Probably, the average volume will not change radically because you will still have the same life circumstances. Most people's lives don't change much. If you have a high-stress job right now, and expect it to continue for several more years, it will affect how much time you can devote to training.
2. Focus on short-term goals and put more long-term goals off to the side
Most athletes overdo their training because they are in a rush to make improvements or prepare for the race. However, it takes years of training to achieve big changes in physiology. It's certainly true that some people make huge strides in a short period of time. On the surface, you might not see any differences between them, but once you take a closer look, you will most likely find out some of the details. For instance, they quit playing sports when they were younger, but then returned to it when they were older. If you try to do the same large amount of work in a short amount of time, the chances you will get hurt or sick go way up. If you plan long term, all you need to do is make small gains every day; they will compound over time. And since you don't have to handle all your pressure at once, you will be more relaxed while achieving small goals.
3. Increase performance and workload too quickly
A lot of training plans and coaches will recommend that you increase your training load by less than 10% each week. You'll notice that many athletes like to think they could increase this number a little. If you train 30 minutes today, adding 10% means just 3 extra minutes. Or, if you ran for 2 hours this week, then next week it will be 2 hours and 12 minutes. If you do this every week, in exactly 10 weeks you will be running for 4 hours and 40 minutes. I believe that it is possible that this is too much of a leap. Suppose that you have reached this volume after one year. This amount would not be so impressive, but you could more easily manage it. Right now, can you feel the difference between "intensity" and "regularity"?
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