New cyclist.
 

What cycling habits should I take up in order to reduce any injuries caused by regular use?

-be comfortable on the bike. Adjust saddle height, fore/aft position, and tilt until it is optimal...read a lot about fitting, watch YouTube videos...

-don't grind big gears...aim for about 90rpm pedal stroke no matter how fast you ate going.

-don't crash.

If you get chafing, blisters, pain or numbness, then ask around - there are ways to avoid all of these things. But having a sore butt can be normal for someone starting out
Wide seats with lots of padding will chafe more - narrow seats may initially lead to a sore butt, but will chafe less.
Wear a helmet at all times you are riding..

Take your time upping the dosage.


No need to start out on hour rides.


Bicycling is generally more about endurance than strength. You should be panting, not grunting.
Use a gear that'll let you maintain a cadence - pedalling pace - of 80-100 rpm.
A bike computer with a cadence counter can be a good help.


As a rookie, it'll be difficult to distinguish between what feels strange b/c it's new, and what feels strange b/c it doesn't fit you. You need to keep an open mind. Consider Changes, but also give it some miles.

build slowly. if you sense over training, take a few days off to recover

hydrate & remember the more you drink the more you flush nutrients (such as electrolytes) out of your system, especially during summer months, so replenish them but stay away from commercial "sport drinks"

Unless you crash, cycling won't injure you like running. Make sure the bike fits you well, and enjoy it.

Check out the fit section of bikeforums. There is a lot to learn. I'm an experienced cyclist, and I learned I've been doing something wrong. I've been positioning the balls of my feet over the pedal spindle. It's more common among experienced cyclists. But it has done damage to my feet. It creates greater efficiency but the cost to the body is too high. I've moved my cleats back and now pedal on my arches.

The most common error is having the saddle too low, though some people position theirs too high.

I also had my cleats aligned by a mechanic. He has a special tool for this which ensures that my feet are pointing forward. I tend to want my toes to point out. Proper alignment prevents abuse of the knees.

With all of the above, I don't mean to suggest that you need cleats. That's up to you. You can do the above without cleats.