How Long Does It Take To Get Good At Running?

The benefits of running are endless. Whether you are looking to lose weight, improve your overall health, or run a 5k with your friends, learning to run can literally change your life. Unfortunately, it isn’t easy, especially at the beginning, and it can take some time to get good at running.

For beginners, it will take between 4-8 weeks to get good at running as long as you stay constant, listen to your body, and fuel yourself with the right foods.

If you are a newbie to running, this guide will have all the information, tips, and tricks you need to perform your best.

How Long Does It Take To Get Good At Running?

How Long Does It Take to Get Good at Running?

Most experts will tell you it takes around 4–8 weeks to build up enough stamina, strength, and endurance to run. However, it will only take about 10-days before you start to notice all the other benefits that come with this exercise.

  • Weight loss
  • Easier to breath
  • Decrease in sore muscle 
  • Increase in energy levels
  • Improved mood (Boosts your confidence)

Just like everything else in life, the more you practice, the better you will become. Just hitting the pavement a few days a week will improve your running skill and help you reach your running goals.

Tips To Make Quicker Running Progress

Are you excited to get the process started or ready to work hard to reach a specific goal? Here are a few simple tips from some of the most avid runners that will help you reach your goal at your own pace and safely.

1. Make Sure You are Running Enough

If you are looking to make any progress at all, runners should head out for a run at least three days a week and for at least 30min a day. 

Set a schedule for yourself and make it a top priority to stick to it. If you miss a day, you will feel like you are starting from the beginning when you pick it back up.

2. Make Sure You Are Not Running Too Much

People who are just starting out are often very ambitious and want to make as much progress as possible in the shortest amount of time. So, it would make sense to go at it every day of the week, right?

While running is a great aerobic exercise, it can be very hard on the body. It is essential you allow yourself time to heal and your muscles and joints time to recover at least 2-4 days a week. If you run every day of the week, you increase your chances of serious injuries.

3. Check Your Form

To get the most out of your running routine, you need to have the proper form. With the proper posture, arms swinging naturally, and relaxed shoulders, you will have more energy and will be much more efficient during your runs.

4. Alternate Your Pace

Another great tip to help you become a more efficient and expert runner is to alternate your runs with walking. Beginners should try running for 20-30 seconds, then walk for 1-2 minutes, and repeat. As your running skills improve, you can change up your routine by running for 2-3 minutes and walking for 1-2 minutes.  

As you build endurance, you will slowly reduce your walking time to zero.

5. Stay Hydrated

Keeping a water bottle close by is a great way to keep your body hydrated and can prevent you from dehydrating. However, you also want to keep your thirst in check and only take small sips when needed; too much water can be just as dangerous as too little.

6. Gear up With the Best Equipment

New runners don’t realize the importance of proper gear until it is too late. Take some time to do your homework and find the best running sneakers, clothes (depending on the weather), and accessories you need to get the most out of your run.

How Long Does It Take To Build Up Running Speed?

You can increase your speed a little at a time each time you work out. Time yourself running a mile, then try to beat that number the next run, then that number the next.

Once you have made it through the first stages of running, you can keep pushing yourself to go further and faster, increasing the benefits. You can improve your speed and time simply by adding a little extra each week. The rule of thumb is to increase the distance of your run by about 15%. 

  • How long does it take to go from couch to 5k?- Between 8-10 weeks
  • How long does it take to go from couch to half marathon?- Between 12-15 weeks
  • How long does it take to go from couch to marathon?- About six months

Final Thoughts

Running is one of the simplest and most effective exercises you can do for your body. Even if you have never ran before, you can start today and see great results in a relatively short amount of time. If you follow our tips it should take about 4 to 8 weeks to build up your stamina to get good at running.