This concept is often lost among the masses. No matter what you’re doing, whether it is running, a gymnastics movement or a weightlifting movement, learning proper technique for the movement takes priority over building intensity – especially before building any type of volume into the training plan.
Runners don’t get hurt because they run. They get hurt because they don’t know how to run.
Learn the proper mechanics before hitting that 5k or building to the 50 miles a week that your online training plan gave you.