9 Numbers That Show How Hard Us Runners Work

What does it take to crush your goals? We’ve got the statistics behind the success.

TWENTY

Number of weeks it takes to transition from non-runner to half-marathon finisher while following a sensible training plan.

7,000 Calories

Number to burn to lose one pound, according to a new formula from the National Institutes of Health.

25-30

The minimum number of minutes a run should last to realize full health benefits of the exercise.

115 per week

How many miles marathoner Shalane Flanagan ran while training for the 2016 Olympics.

ONE

Adding a single day of hill repeats per week can help you become a faster runner.

8–12

Number of weeks of consistent work it takes to make solid strength gains in the weight room.

SIXTEEN

How many days it took Claire Lomas to complete the London Marathon in 2012: Lomas, who is paralyzed from the chest down, wore a bionic suit and managed to walk up to 2 miles of the course per day.

TEN

Average days it takes to see results from a specific running workout, such as a speed session at the track or hill repeats.

SIXTY-SIX

The average number of days it takes for a new habit to stick (according to a study published in the European Journal of Social Psychology.