There are so many benefits to running, from improving cardiovascular fitness to supporting your mental health. But if you’re a beginner to running then those gains may feel out of reach.

Perhaps you don’t feel as though you’re getting any faster or you haven’t noticed that extra energy boost regular exercise is meant to give you, and you’re wondering whether it’s worth sticking with this running thing after all?

“Some people find running helps them get going in the morning or helps with productivity,” says Dora Atim, Nike running coach and founder of Ultra Black Running. “When you start running, you may find you start to feel fitter as running improves lung function, and your brain will release endorphins which is a great stress reliever. It’s also a huge confidence booster, as you feel a sense of achievement, and this can filter into other aspects of your life.”

Those results make it seem worth sticking with. But how long does it really take to feel like a better runner?

Running results: how long does it take to become a faster and stronger runner?