So, you want to start running! Good for you. Running is one of the most excellent cardio exercises you can include as part of a regular fitness routine. In fact, if done correctly, it can also be one of the safest ways to burn loads of calories, strengthen muscles, and increase your endurance while pumping up your metabolism all at the same time. Unfortunately, common running mistakes can lead to troublesome injuries that can really set you back. If you’re a P90x refugee looking for something just about as demanding, but a little less intense, then running might be just the exercise for you — but take some lessons from people who have been there and done that in order to prevent injuries.

The following infographic is a great overview of the kinds of mistakes people make when they begin running, and what sorts of injuries those mistakes are likely to cause. Consider it a primer on what not to do before you tie those running shoe strings and hit the cross country or pavement. Starting any new exercise should be done after consulting with your physician, who can advise you about any considerations you may need to be aware of based on your specific medical conditions. Click to expand, then, start running!