To avoid injuries, beginner runners should focus on proper form, gradually increasing their intensity and distance. Incorporating rest days and cross-training helps to strengthen different muscle groups and give tending areas time to recover. Wearing appropriate footwear is essential for support, and additionally, runners should pay attention to stretching before and after runs. Listening to one’s body and addressing any discomfort early on can prevent more serious injuries, enhancing overall running experience and longevity in the sport.