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.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.