Running News Daily

You have decided to start running. Well done, you have taken the most important step. But after the first few workouts, you feel tired and want to quit.

In this article, you will find out how long it takes to get used to running.

Generally speaking, it takes an average person about 4 to 8 weeks to get used to running. The final time is influenced by current fitness level, age, and obesity. With a consistent and proper training approach, you will get used to running faster.

Some get used to the stress of running after just a few weeks, while others need several months. It is difficult to give an exact answer because it depends on the person.

Most people think that if you run continuously for 30 minutes without stopping or slowing down too much, you will get used to running.

It is important to follow the guidelines in the beginning so you do not overdo it and give up training or get injured.

Tip

When you enter the world of running, trust the process because you have a long way to go. The more effort you put in, the more you will get back. Try to enjoy every mile of running and the daily victories of yourself. Over time, you will get used to the exertion of running and it will become easier.

Below are tips that will help you get used to running as quickly as possible.

How to get used to running as soon as possible?

Running is not that easy, but with these tips you will quickly get used to the exertion of running.

Here are some guidelines that will help you get the most out of it.

1. Start slow

Whether you have just started running or you want to take it a step further and run a longer distance or get faster, the important thing is to start slow.

If you are a beginner, start with a combination of walking and running. For example, run for 1 minute, then walk for 1 minute, and so on for 8 reps.

Over time, you will build up so much endurance that you will no longer need walking breaks. Run the running segments at a conversational pace. This means that you can talk normally while running without getting out of breath.

In the initial phase of training, you cannot run too slow, just too fast.

In the beginning, three training sessions per week are enough. Make sure you have at least one day of rest between training sessions. Be sure to take at least one rest day between workouts.

2. Progress gradually

It is important to gradually increase the distance and intensity of your running.

If you change your training plan too quickly and do not give your body a chance to adapt, you run the risk of injury or overtraining, which will keep you from continuing to train.

3. Choose a training plan or consult a coach

Novice runners very often start with training that is too intense. They want to progress as quickly as possible, but out of ignorance they overdo it.

If you are new to running, join a running club or choose a training plan to follow. This way you are less likely to overdo it and quickly give up or get injured.

4. Include strength training

It is important to prepare your body for the stress of running to reduce the likelihood of injury. It is necessary to do strength exercises to strengthen muscles, tendons, ligaments, and joints.

Runners should do strength training at least twice a week. Research has shown that it is optimal to strength train 2 to 3 times per week for a period of 8 to 12 weeks to improve the running abilities of middle and long-distance runners.

Strength training not only reduces the risk of injury but also improves running technique and thus running economy.

They also improve neuromuscular efficiency, which is the communication between nerves and muscles, by speeding up the nerve impulses that send signals to muscle fibers.

In this way, your muscles are better coordinated for a more intense workout or race and you can run longer.

You can do strength training anywhere, even at home, without excuses.

5. Focus on running technique

With proper running technique, you can improve your running economy and efficiency. You will tire less, be able to run longer and get used to the effort of running faster.

When running, it is important to:

Keep your body straight, lean slightly forward

Look straight ahead.

Arms are bent at the elbows at a 90-degree angle. Swing your arms in the direction of your movement.

Do not clench your fists, keep your palms open.

Pay attention to the position of your feet. Do not run on your heels. When running fast, run on the balls of your feet.

Tip

Avoid overstriding, as this wastes too much energy and decreases your performance. Foot strike should be just below the knee and slightly in front of your center of gravity. This maintains speed and helps avoid braking. It also protects the knee and allows the muscles and tendons of the legs to absorb the force of the impact.

6. Take care of adequate recovery

Recovery is just as important as training.

Do not neglect your rest days, no matter how good you feel. More training does not mean you will progress faster.

Without adequate recovery, you risk injury, and it is very likely that results will stagnate. This will further demotivate you and you will most likely give up.

7. Listen to your body

Every runner is an individual and each of us knows our body best.

Listen to your body and gradually push your limits.

If you feel tired or sore, take a break and let your body recover before continuing. However, do not let a lack of discipline and motivation keep you from sticking to your plan and reaching your goal.

8. Be patient

Patience is a trait of every runner because nothing happens overnight. It takes time for the body to get used to the exertion/effort of running.

Just as one missed training session will not set you back, one training session is not enough to make progress.

9. Keep a running log

Record the workouts you complete in a running log. Describe how you felt before, during, and after the workout. Note which workouts were easy and which were too hard.

Keeping a log makes it easier to monitor your progress and review your goals to see if you are on track.

Tip

Keeping a running log not only helps you track your progress, but also helps you stay motivated. When your workouts get too strenuous, you can refer back to your previous records and remind yourself of the progress you have made since you started.

10. Don’t compare yourself with others

There will always be runners who are faster or slower than you. Focus on yourself and your abilities and push yourself to your own limits. Others can only help you get the best out of you.

11. Believe in yourself

I often hear “I can’t do that”, but don’t limit yourself with bad preconceptions. Prove to yourself that you can do it the very next workout.

There will be better days and worse days. Sometimes you can’t wait to go running, and sometimes you just don’t feel like it. And that’s perfectly normal. When a crisis comes to you, remember why you are running and what your goal is.

If you listen to the coach’s advice or follow the training plan, and take care of your nutrition and hydration, there is no reason why you can’t run.

What running taught me is that the more effort you put in, the more you will get back.

12. Enjoy running

Finally, no matter how crazy it sounds, enjoy it. With a smart approach to training, that is possible.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.