If warmer, sunnier spring weather has inspired you to get back into running or to start your first-ever running routine, you may be wondering how long it will take to see results. Whatever your goals are, whether it's for weight loss, cardiovascular health, to get stronger, or for your mental health, we asked NASM-certified trainer and Rio Olympian sprinter, Ashley Natasha Kelly of Aktiv Fitness, to explain when you should expect to see progress.
When Will Breathing Feel Easier When You Start Running?
As you train your cardiovascular system with running, your breathing and heart rate will improve over time. You have to be consistent with your training for your breathing to become easier, Kelly said. She suggested these tips to help with your breathing while running: utilize inhaling through your nose and out through mouth to control breathing patterns. Take full deep breaths by engaging your core: you should breathe deeply into your lunges, not shallow breaths through you cheeks. Lastly, if you're huffing and puffing, then your running pace is probably too fast. She suggests slowing down your pace to a more controlled pace, then work on speeding up and slowing down in intervals during your run. This also helps improve your heart rate and can change the number of calories you burn — high-intensity intervals at a higher heart rate will burn more calories. Within weeks of slowly building your pace, you should notice your breathing feeling easier.
When Will My Legs and Body Feel Stronger From Running?
Again, consistency is key. Kelly explained that there's no definite answer as to when your body and legs will feel stronger because it depends on the number of times you train and how you set up your training. It's important to have a plan and stick to it, and she recommends consulting a trainer if you need help with creating an individual running program for strength. But within a few weeks of running several times a week, your legs should begin to feel stronger.
When Will My Running Endurance Improve?
The same goes for endurance. The more you run and make time for recovery, the stronger you'll get, the easier breathing will feel, and the more endurance you'll have for longer distances. If you have a specific goal in mind, such as a 5K, a half-marathon, or a full marathon, working with a trainer can help you reach your goals safely. You obviously don't want to run five miles in your first week! Injuries are common for new runners who overdo it, and that will put an end to your runs. So remember that slow and steady is key to building your endurance.
When Will Running Hills Feel Easier?
Running hills is a very effective way to engage more parts of the body at once, to work on running mechanics, and to strengthen your posterior muscles, Kelly said. As mentioned above, consistency is essential when improving in your workouts. If you want hills to feel easier, you need to incorporate hill work on your runs — try this 20-minute HIIT workout. You can also make hills feel easier by strength training your lower body with squats and lunges.
When Will I Notice Changes in How Running Affects My Mental Health?
If you're running to clear your mind, Kelly suggested trying breathing techniques like counting your steps, inhaling through your nose and out through mouth, and taking deep breaths. If you want your mind to feel calmer, take runs in beautiful scenery like open trails surrounded by green trees, on the beach, or in the quiet woods. Listening to your favorite music or a funny podcast can also lift your mood and help you destress. The effects of running can improve your mental health in as little as one run! You'll find that as you continue to run regularly, the release of endorphins and the time devoted to self-care can not only help you feel better during the actual run, but can improve your overall mental health when you're not running.
When Will I Notice Changes in My Health From Running?
If you're running to improve your blood pressure, lower your resting heart rate, or improve your sleep, these changes will happen over time, with consistency, and a good program, Kelly said. Early morning runs and workouts have been proven to improve energy during the day and aid in a restful night of sleep. Exercising late in the evening may release endorphins and be counterintuitive to falling asleep after.
When Will I Notice Changes in How My Body Looks From Running?
If your goal of running is to lose weight, look leaner, and have more muscle definition, again, consistency is key. Cardio is an important factor when trying to lose body fat, Kelly explained, and muscle definition is developed with a combination of cardio, resistance training, and diet.
Within two to three weeks of running three to four times a week, strength training three times a week, and leaving days for recovery, you will notice changes in how you look. The scale may not be the best judge as building muscle can actually cause weight gain, so be sure to take weekly progress photos. If you have a specific goal you want to reach, consult a professional fitness trainer so they can help create a unique plan for you.
FAQs
As a rough guide, you'll probably notice some initial changes in the first four to six weeks, but longer-term changes (what you're working toward) will often take around eight to 12 weeks. The good news is that you're likely to start feeling better quickly.
How long does it take to notice weight loss when running? ›
A: The time it takes to see weight loss results from running varies for everyone and depends on factors such as your current weight, running frequency, intensity, and diet. Many people start to notice changes in their body composition within a few weeks of consistent running.
How long does it take to build endurance when running? ›
It varies from one individual to another, but in general, Rulon says that if you're doing three 30-minute workouts a week, you can expect to see improvements in cardiovascular endurance in eight to 12 weeks. With muscular endurance, many studies show that there's improvement after six weeks, she says.
How long does it take to see physical results from running? ›
Generally, you can expect to see some improvements in your overall fitness and health within a few weeks to a few months of starting a regular running program.
Can I lose weight by running 30 minutes a day? ›
Running can burn up to 671 calories in 30 minutes if the right conditions are met. Aerobic cardiovascular exercises, like running, have many physical and mental advantages. One of them is weight control. There's scientific evidence that less than three hours of cardio a week can help you maintain your weight.
How quickly does running burn belly fat? ›
The amount of time it takes to lose belly fat by running varies from person to person, depending on their body composition, starting weight, and fitness level. That being said, the general goal for many people to slim down their midsection is about 8-12 weeks of regular running exercise.
How quickly does running change your body? ›
Within two to three weeks of running three to four times a week, strength training three times a week, and leaving days for recovery, you will notice changes in how you look. The scale may not be the best judge as building muscle can actually cause weight gain, so be sure to take weekly progress photos.
How long does it take for running to tone your body? ›
As a rough guide, you'll probably notice some initial changes in the first four to six weeks, but longer-term changes (what you're working toward) will often take around eight to 12 weeks. The good news is that you're likely to start feeling better quickly.
Does running tone your stomach? ›
Reduces belly fat: Running can be effective in reducing visceral fat, which accumulates around your abdominal organs. Visceral fat can cause numerous health issues, and by incorporating running into your routine, you can work towards reducing this harmful fat and achieving a flatter tummy.
How long does it take to get fit if you run everyday? ›
However, it takes time and consistent effort to see significant results from running. Most people start to see major improvements in their running performance after 3-6 months of consistent training. This is when you'll start to see your endurance and speed increase significantly.
You can run several miles every day. But keep in mind that more is not necessarily better. Running 3–4 miles a day. This is a good distance for many experienced runners.
What is the best time to run for weight loss? ›
Researchers say exercising between 7–9 a.m. is best for weight management. Morning exercisers had a lower body mass index and waist circumference than those exercising later. Experts say better sleep, mental health, brain health, and physiological health are also important benefits of exercise.
Should I run faster or longer to lose weight? ›
Faster runners burn more fat and carbs, use more muscle fibers, and burn calories more efficiently. On the flip side, fast running requires more recovery time and is not suitable for every day. Benefits for distance runners include improved endurance and a decreased risk of cardiovascular disease.
How fast to run to lose weight? ›
A study by Harvard Medical School found that a 70kg person could burn 372 calories in 30 minutes by running at a moderate pace of just 6 miles per hour. That's more calories than you can burn during a 30-minute game of basketball or even a vigorous swimming session.
Will running 3 days a week lose weight? ›
While the exact number varies depending on your weight and speed, you can expect to burn around 280-520 calories for 30 minutes of running. If you are running 2-3 times a week, this can help to increase your calorie deficit without having to eat even fewer calories.
Why am I not losing weight when I run? ›
Stagnant Training Plan: If your running routine lacks variety and progression, your body might become too efficient at the exercise, reducing the overall calorie burn. When you do the same type or intensity of running for a long time, your body adapts, and you may hit a plateau.
How long does it take to lose running shape? ›
In the first ten days to two weeks of inactivity/de-training, there is a measurable loss in cardiovascular fitness, but even this level of decrease is only about 2-3% drop in values such as VO2 Max, MAP (maximum aerobic power), or FTP (functional threshold power).
