No matter how many older, wiser heads are there to to give advice, we invariably begin our running career by repeating the same mistakes everyone has made before us! In particular, the three mistakes everybody makes are increasing the mileage too quickly, choosing footwear that is a recipe for blisters and skimping on drinking water during running.

Let's deal with each of them in turn:

1. Too much, too soon.

This is by far the most common mistake people make, and also the most serious: the other two mistakes might mean you have a dreadful run, but the effects wear off pretty quickly. However, trying to do too much when your body isn't ready for it is a recipe for injury that might put you back for months. We often become inspired to run by someone else who is already doing it, and we start out thinking we can match their level of training straight away. Try to come to an honest appraisal of where you are in your fitness right now. If that means alternating running with some walking to start with, so be it. It could be that your cardiovascular fitness is well able to support a five-mile run, but your body mightnt be used to that wear and tear.

Thus we come to probably the most famous rule in running: on each week you should increase mileage by no more than 10 percent. Don't be fooled by an unexpectedly very good run into thinking you can push that bound considerably further, in fact you should factor that run into the 10 percent and tone down the rest of your runs that week accordingly.

2. Common footwear mistakes

Choosing the right pair of shoes can be a bit of a minefield for the new runner. A good running shop can be indispensable, as they will be able to look at how your feet are hitting the ground when you run and recommend a running shoe accordingly. Alternatively, you can read our article on selecting the right running shoe...

However, no matter what kind of shoe you select, be sure there's loads of room for your toes! With a tight-fitting shoe, there will be a constant abrasion between the toes and the front of the shoe which may eventually lead to soreness. Feel the toebox of the shoe when you put it on and see if there is at least a centimetre of space there.

Another thing to bear in mind - the top-priced shoe of a particular brand mightnt necessarily be the best shoe type for you: these shoes are commonly the heaviest and most cushioned shoe, but if you are a lighter runner, than a lighter shoe might be more suitable. There's a very good guide at the Runner's World website to lead you in the right direction...

The other problem is once you have your footwear - doing too much on it when the sole is still quite hard is also another common cause of blisters. Walk around in the runners for a couple of days before you begin your first run in them, and keep your initial couple of runs on the short side. Some people tend to be more blister-prone than others: if you're one of those people, it might be no harm to keep a plaster or two on your first runs and put them on as soon as you feel the first sign of discomfort.

3. Skimping on the water

Much of the discomfort due to running is simply due do one thing - dehydration. There's another old saying associated with running: if you feel thirsty during a run - its already too late. Being well hydrated is something that improves your running experience considerably and keeps you inspired for more.

It's advisable to get plenty of water in the day before a long run so it's already in the system before you start. When drinking during a run, little and often is the key, that way the water will be absorbed by the system instead of coming out as quickly as it went in. You can buy small bottles that are designed to be held by runners, or bottles that fit easily into a running belt. Alternatively, you can run around a loop and take a couple of mouthfuls every time you go around.