How Long Does It Take to Get Faster at Running?

How long does it take to get faster? We answer one of your top running questions in this episode. We break down training adaptations by different systems so that you understand what’s happening beneath the surface. You will learn how to progress training, how to work through plateaus, and how much improvement to expect in each training cycle.

In this episode, you’ll learn about:

🔸 How the aerobic system adapts in response to training

🔸 The slower rate of musculoskeletal adaptation

🔸 Neuromuscular adaptations from lifting and running

🔸 How long it takes to get faster

🔸 How to overcome training plateaus

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Media kit available to interested sponsors upon request.

If you enjoyed this episode, you may like:

🎧 Do You Need High Mileage? The Science of High Volume Running (21 Aug 2026)

🎧 The Science-Backed Benefits of Endurance Training (2 Oct 2026)

References

🔬Keogh, A., Smyth, B., Caulfield, B., Lawlor, A., Berndsen, J., & Doherty, C. (2019). Prediction Equations for Marathon Performance: A Systematic Review. International journal of sports physiology and performance, 14(9), 1159–1169. https://doi.org/10.1123/ijspp.2019-0360

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