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From Fellrnr.com, Running tips
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# '''Flexibility'''. Insufficient range of motion. Running faster usually requires that your legs move through a greater range of motion. If you don't have sufficient flexibility, then you are likely to get injured when performing speedwork. However, there's a goldilocks effect with flexibility; you need just enough, as too much is just as likely to cause problems as too little. In addition, stretching can cause problems, so it's important to [[Stretching| stretch right]].
# '''Unrealistic Goals'''. Speedwork paces should either be based on your actual race performance, or based on feel. Selecting a speedwork pace based on your target race pace is more likely to result in injury.
# '''Using GPS'''. While GPS can give a good estimate of how far you've run, [[GPS Accuracy]] is not enough to tell you how fast you're running at any given moment. For that you need [[Pace from a From A Footpod]]. In addition, small errors in distance measurement can cause serious problems when doing speedwork. I would recommend using a track, or carefully measuring the distance between convenient markers.
# '''Hard Braking'''. At the end of a high speed interval you need to slow up in a controlled manner. Slowing up too hard, or letting your biomechanics fall apart can lead to injuries. You should never hear your feet slap, and you must keep your [[Running Form]] normal until your speed has dropped to the point you can transition to walking pace without slowing up further.
# '''Sudden Stops'''. Coming to a complete stop during the rest periods of interval training can cause a drop in blood pressure and even trigger fainting. (This is probably because the calf muscle helps pump blood.) Try to keep moving after the interval; this should also help keep your intensity up, as counterintuitively it will improve your recovery.
