How To Prevent Stiff Legs When Running?

How To Prevent Stiff Legs When Running?

Last Updated: March 2nd, 2022

How to prevent stiff legs when running? To do that, the first thing we need to find out is why your legs are actually stiff.

There are way too many reasons for which you may be having stiffness in your legs during running.

Also, these tend to vary from runner to runner. Sometimes, this stiffness may be an early sign of something wrong which is in its early stages.

However, more often than not, there are only a handful of reasons for which you may be suffering from leg stiffness while running.

We have covered the in great detail in the below sections…so let’s get started.

How To Prevent Stiff legs when running-min

How to prevent stiff legs when running?

To prevent stiff legs when running, you have to do some pre-running stretches for your legs. Also, you need to make changes to your workout routines and your diet if needed. Also, reevaluate your running gears, especially the shoes, and check if you need to make any changes.

Preventing stiff legs when running may seem to be a bit tricky. A lot of things go into it. Also, the reason for stiffness in your legs may vary from other runners.

However, there are some common causes that may be true for your stiff legs as well which we have detailed in the below section.

Also, to prevent stiff legs when running, you need to do a proper stretching of your legs before running.

And by proper stretching, I mean your stretching from your toes to your hips and glutes.

Pre-run stretching routine to prevent stiffness in legs when running

In this section, I’ll provide you with some exercises that will stretch every part of your leg. You need to perform this stretch before every run.

#1. Stretching for toes


  • Anchor your big toe on the floor.
  • Stretch out all the other toes as wide as possible and place them on the floor.
  • Hold it for 5 counts.
  • Repeat 10 times, 3 sets.

#2. Stretching for the upper part of the foot


  • Fold your toes so that the top part of your toes touch the floor (the part with nails)
  • Hold something to keep you steady.
  • Now gently put pressure on your toes until you feel a stretch on the upper part of the foot.
  • Hold for 5 counts and release.
  • Repeat 10 times, 3 sets.

#3. Stretching for the bottom part of the foot


  • Put your toes on the wall and your heel should be on the ground.
  • Now gradually lean in until you feel a stretch on he back of the legs and the bottom of your foot.
  • Hold for 5 counts and release.
  • Repeat for 10 times, 3 sets on both the feet.

OR, you can try out another exercise with a ball.


  • Put the ball on the floor.
  • Put your foot on the ball and roll the ball forward and backward.
  • Do this for times, 3 sets and with both the feet.

#4. Ankle exercise


  • Lift your foot a little bit above the ground.
  • Now rotate your foot in a clockwise fashion 10 times and in anti-clockwise fashion 10 times.
  • Repeat with the other feet.

#5. Shin, Hip and Groin area stretch


  • Stand straight on the ground.
  • Fold one leg backward.
  • The knee should be pointing the ground just below the hip.
  • Hold the foot and push it a bit forward until you are able to feel a stretch on your quad and your shin area.
  • Do this 10 times with each leg.

#6. Calf Stretch


  • Stand at the edge of a stair with half of of both foot on the stair and heels hanging in the air.
  • Hold the staircase rail for keeping your stable.
  • Lift your heel until you are on your toes.
  • Now drop your heels until you have moved past the level of the stair or you feel a stetch in your calf mucles.
  • Reapeat this 10-15 times for 2 rounds.

#7. Knee Exercise


  • Sit on the ground with legs stretched in front.
  • Stiffen your knee as much as possible.
  • Hold for 5 counts. Release.
  • Do this for 20 times, 3 rounds.

#8. Quad stretch

You can do the stretch that you have done with shin or you can do this additional exercise.


  • On a mat stand on your knees.
  • Now bring one foot at the front so that your feet is on the ground and the knee is at a right angle with the floor.
  • Put your hands on the hips.
  • Start leaning forward, until you feel a stretch on your quad muscles.
  • Hold it for 5 counts, release.
  • Do this 10 rounds for 3 sets.

#9. Hamstring stretch


  • Stand on the ground.
  • Raise your arms up.
  • Fold forward.
  • Keep going down until you feel a stretch on your hamstring.
  • Hold for 5 counts and release.
  • Do this 10 rounds for 3 sets.

#10. Glutes Stretch


  • Stand on the ground.
  • Hold one of knees near the chest.
  • Start applying pressure on the front of knee and try to push it towards your body.
  • Keep in doin this until you feel a stretch on the glutes area.
  • Hold the stretch for 5 counts.
  • Do this for 10 rounds and 3 sets.

Although you may feel that this is a huge routine to follow for you stiff legs, however, the entire set of exercises can be peformed in 5-10 mins.

The best thing about this routine is that it has very little time investement, however, these exercises are very effective to prevent the stiffness in your legs.

Don’t skip them, this small time investment will save you from a lot of injuries and discomfort arising from stiff leg muscles.

Running Legs Workout

Why do you get stiff legs when running?

There are many reasons that you get stiff legs. Below we have listed out the most common reasons for stiff legs:

No pre-run stretching routine

This may be one of the most obvious reasons for stiff legs when running. You may feel that a stretching routine is unnecessary until you try out one.

If you don’t do pre-run stretching of your legs, the muscles will be more tightly strung and you will feel the stiffness as soon as you start running.

Also, this may lead to additional injuries in the long run.

Running without warmup

After you have done your stretching routine, you should give yourself 5-10 mins of proper warmup.

This may be in the form of jogging or you can do something like high knees in place. You can also do jogging in place as well for this warmup.

Warming up before running will get the blood flowing your muscles and will warm them up. This will also reduce the stiffness of the muscles and the joints of your legs.

However, skipping this will result in some residual stiffness and you will be feeling that at every step until your body has warmed up from actual running.

But before that, it may have put some strain on your legs and you may develop some ankle soreness or shin splints, or pain in the knees.


You may be overtraining and that is making your legs stiff. Overtraining is common in runners or athletes who are a bit more experienced.

They tend to train as hard as possible and this leads to additional fatigue, headache, stiffness of both legs and body, mood swings, immunity loss, and many more things.

The primary reason for overtraining is trying to work out as hard as possible and beyond your capacity and/or not giving yourself sufficient time to recover.

This is detrimental in the long run and will give rise to muscle imbalances and injuries.

So how would you fix that?

Start having more recovery time. Also, since you have already overtrained, take your rest days seriously. You can also take an additional day off in your running routine.

This will give your body sufficient time to recover and come back stronger.

Also, if you are worried that you have spent an entire day on the couch without doing anything on your recovery day, go for a walk or any other light exercises.

You can also go for a session of restorative yoga. This will help your body to heal faster and will also relieve some stress.

Running after leg day

Leg days are killers! And you can feel that more the day after the leg day. 

This is especially true if you train hard on leg days. Strength training is crucial if you want to lead a good and fit life.

Also, this is essential for runners as it provides that with the power to run longer distances. Also, this minimizes the effects of muscle imbalances and you will have an overall stronger body.

But then again, after the leg day, your legs will be sore and will feel stiffer than your regular days.

So, if you try to run after your leg day, this stiffness will be evident. Also, there is not much that you can do about that.

Instead of running with stiff legs and feeling the pain at every step, go for a rest day or active recovery day after your leg day.

This will give your body the time to recover and you will have much stronger legs on the following day.

Due to diet

This may not be very evident but this may be one of the reasons that may cause your legs’ stiffness.

First of all, if you are eating junk and not taking proper care of your diet, then your body will in general feel bloated and heavy. This will result in some stiffness in your body including your legs.

But let’s say you are taking care of your diet and are eating wholesome nutritious meals, but still getting this kind of stiffness. (Assuming none of the other reasons are there)

Observe your meals…

Although lactose intolerance and gluten intolerance are very talked-about, pulses or legumes intolerance is not that much talked about.

Check if you are getting bloated after you eat certain pulses. Common offenders can be rajma or red kidney beans, Bengal grams, and chickpeas.

I know this because my stomach doesn’t agree with red kidney beans and I bloat up like a balloon.

This invariably leads to stiffness of the body and legs. 

Similar is the situation with cruciferous vegetables.

A way to avoid this will be to exclude them from the diet. However, that means you will be missing out on a lot of nutrition.

So, another possible solution may be to use some fresh ginger when you soak the lentils. This will take out that bloating component and you will have a much more stomach agreeable meal.

For cruciferous vegetables, boil them before using them and drain the water. This will make them more palatable and more easily digestible.

Change of heel-to-toe drop

All the running shoes have a heel-to-toe drop. It starts from 0 mm and goes up to 15 mm.

However, when you wear running shoes with a more heel-to-toe drop, your calves and Achilles area flex less.

The moment you change that, the stretching of these areas of your legs will be more. This will lead you to feel more stiffness in those areas until your legs get adapted again.

What should you do then?

Well, here the only solution is the pre-running stretches that I’ve listed above. Otherwise, there is no solution.

Also, this will not be a huge deal as your legs will get adjusted to this in a couple of days. Till then go for shorter runs so that you don’t put additional load on these muscles.

Wrong pronation type

Wearing a shoe to support your pronation is very important. If the shoe that you are wearing doesn’t support your pronation, then you will be more prone to stiffness in your legs and aches and pains.

For example, let’s say you have under pronation but you wear an overpronation shoe, far worse, you wear a motion control shoe, then you will have to deal with a lot of stiffness as these shoes will restrict your normal range of motion.

It is also the other way round.

So whenever you are selecting a running shoe make sure you select it as per your pronation. If you don’t know how to select the correct pair of shoes or how to check your gait, then I’ve already written articles about them. Check those out to get a more clear picture.

Cold Weather

This is most probably the most surprising thing that you may read about stiffness of legs.

The thing is temperature has an effect on how our bodies work to a certain extent.

Think about it, when you put meat in the freezer, they become very stiff.

To get back the softness you have to thaw it. Bluntly speaking, you have to raise the temperature of the meat otherwise it will feel very stiff.

Our muscles are the same…Under cold temperatures, they tend to stiffen up and the more hot the temperature is, the more relaxed they will be.

Now how to combat if your legs are stiffer in cold weather?

Well, here also the above stretching routine will come into the picture. However, you will have to be a bit careful. Don’t use sudden movements and go slow. This will allow your legs to relax gradually and you will not develop any injuries.

Also, after the stretching as always, go for a warm-up. This way, the stiffness in your legs will be completely gone.

Running after an injury

This I have first-hand experience.

A couple of years back I had a scooter accident and I had to undergo some stitches in the heel area.

After the wound healed, There was a lot of stiffness in that area and took a long time to normalize.

You may be in a similar situation or may be different. You may have developed a sports-related injury or may be due to some accident.

If you are running after an injury, and that injury way in your legs, then you will be feeling a stiffness there.

Depending on the severity of the injury, you will either require more or less time to get back your flexibility.

So how will you deal with this?

Patience. This is the most important thing that you can do at this point in time.

Also, since it is a stiffness related to injury, you may have to follow some specific set of exercises that your doctor or physio recommended.

Thirdly, you will have to be gentle with yourself. You cannot put too much pressure on the healed area as that may lead to additional injuries.

These are the reasons that you get stiffness in your legs when running.

Should you run with stiff legs?

No, you shouldn’t run with stiff legs, even if you can. Your performance will be affected and you will not be able to run longer distances. Also, you will be more prone to developing injuries.

Don’t get me wrong, running with stiff legs is possible. However, that doesn’t mean you should do it.

If you run with stiff legs, your muscles and joints will be loaded more and this additional stress may develop into an injury.

This is especially true if you have a habit of running with stiff legs. You will find, you have painful knees or ankles or you may have developed pain in the plantar fascia of the foot.

You may also develop shin splints which in extreme cases may lead to a stress fracture.

So, it is not advisable to run with stiffness in the legs as that may lead you to take a permanent break from running for a couple of days or a couple of weeks. In severe cases, it may be a couple of months altogether.

How to get rid of stiff legs after running?

To get rid of stiff legs after running, you will have to perform a stretching routine altogether. Also, you need to check, if this stiffness is an early sign of any injury. If so, you need to check with your doctor to get that treated at the earliest.

To get rid of stiff legs after running here is the stretching routine that you need to follow:

Another good option to get rid of this stiffness can be foam rolling. You would hardly need 5-10 mins of foam rolling to get rid of this stiffness.

Also, you can use both of these techniques together to have a more powerful post-run leg stiffness banishment routine.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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10k Training Schedule – 1 Month/4 Weeks

10k Training Schedule – 1 Month/4 Weeks

Training for a 10K in 1 month, possible? Well, it is a difficult feat but you can achieve it if you put in a focused effort.

And by the focused effort I mean, you should start by selecting a plan and sticking with it till the end.

It will be immensely helpful if you have already run a 10K. If not, if you are a consistent runner, then also you will be able to achieve it.

However, for a completely new runner, running a 10K in 1 month is a bit challenging. I’m not telling that it is not possible, but your chances of developing an injury are much higher.

Also, from the very beginning, you will have to run a considerable distance, which your fitness level may not permit. However, if you are keen on trying and are willing to put an honest effort, then by all means go for it.

Run 10K in month. This is a 10K Training Schedule for 4 weeks. This 1 month 10K plan will get you started with your training right away.

10K Training Schedule 1 Month

Below is a 10K training schedule for 1 month. We have assumed that you have been running for a while and have the fitness level to handle longish runs.

However, if you are a beginner, try this plan out for a week. If you feel it is difficult for you then follow this 10K plan. Otherwise, stick with it. We are confident that you will be able to finish your 10K with respectable timing in 1 month.

Also, follow the plan till the end and don’t switch between plans in the middle of the training. This will just prolong your training time and you may not be able to hit your target of completing a 10K run in 1 month.

This training schedule will be rigorous in the last two weeks and will test out your mental strength. Just stick with it and you will be glad that you did.

Run 10K in 1 month

Run 10K in 1 month. This is a great training plan for any kind of races, be it a virtual race or a solo run challenge. Follow this workout plan even if not actually running a race. This is a running for beginners plan. Running your first 10K or want to improve 10K speed, follow this 10K training plan. Run three days per week and improve your running speed. Go ahead and train for a 10K.


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How long should a 10K training plan be?

A 10K training plan should be at least 4 to 8 weeks long. Depending on your fitness level, you may want to add a couple of more weeks into the training. However, less than 4 weeks may not provide you with sufficient training.

The duration of a 10K training plan varies widely. There are a lot of variables that come into the picture that determine the length of the training plan.

Factors that determine the length of the training plan are:

1. Age of the runner – If you are an older runner who is just starting to run and is completely out of shape, you will need more time to complete 10K than any younger runner.

Also, with age, you are more prone to injuries and your healing is not as fast. That is the reason, you will have to slowly build the distance that you want to run, in this case, a 10K.

2. Weight – Weight is a very important factor when it comes to training for a 10K. If you are a runner who is around 50 lbs heavier than your peers, you will obviously take more time to finish the 10K.


Due to this additional weight, you will not be able to run as fast and will tend to get tired easier. So, for every week’s training, you may have to spend 2 weeks to finish the same distance.

This will be mostly true in the early days of your training.

3. Fitness level – More specifically, your cardiovascular fitness level. If you have been a runner for some time, then retraining for 10K or just to train for 10K will be easier. You will be able to complete your levels faster than any other runner who is just starting out.

This is true for runners who have taken a break from running and are just coming back. You will be able to go through the weeks much easier than a brand new runner who has to build up that cardiovascular strength. You may also be able to skip a week or two.

4. Diet or Nutrition – Your diet and your nutrition play a very important role in your training and maybe one of the deciding factors for the duration of the training.

If you are on a junk food diet, you will get tired faster and may not be able to get in your long runs. These long runs are essential for completing a 10K successfully.

5. Hydration – This may sound silly, but you need to hydrate at regular intervals when you are doing your long-distance runs. This will ensure that you don’t get tired easily or pass out due to dehydration.

Hydration can be in form of water or running gels. I would prefer running gels as they will replenish the lost electrolyte from your system.

Also, throughout the day, you should drink plenty of water to keep you hydrated.

6. Sleep – Sleep helps in your restoration. However, if you don’t get proper sleep, your restoration is hampered.

This means you cannot perform up to your optimal level. This in turn will make you spend more time during training a 10K.

What is a good 10K time by age?

Below is a good time to target for 10K by age:


Age Men Women
0–15 57:08 1:03:14
16–19 46:36 1:00:21
20–24 51:40 59:50
25–29 53:31 1:02:25
30–34 54:21 1:02:31
35–39 54:27 1:02:19
40–44 53:31 1:02:37
45–49 55:35 1:03:27
50–54 56:12 1:04:04
55–59 59:00 1:07:41
60–64 58:48 1:09:51
65–99 1:03:02 1:18:57


The above table is an average and is a great time target for any runner in that age group. However, the time that you see above is segregated based on age.

Also, there is almost a little increase in the time that is needed for runners as they move to the next age group. However, this is the time that any runner will usually take.

This is most evident when you cross the 45-49 years age bracket. Before that, it is like a seesaw and your peak performance level was at 16-19 years age bracket.

Also, as a matter of fact, these numbers are just a pointer and don’t take into account the other factors, like your training level, fitness level, weight, etc.

However, if you are starting to train, these will be a good target to aim for and you will be surprised by what you can achieve in a short span of a couple of weeks.

Whats a good 10K time for a beginner?

A good 10K time for a beginner is anything from 1:15 min to 1:30 min. Alternatively, you can just add a 30% increase in the above time and aim for that.

A good 10K time for a beginner:


Age Men Women
0–15 74:20 1:34
16–19 60:27 1:30
20–24 66:82 77:35
25–29 69:3 1:37
30–34 70.47 1:37
35–39 70:55 1:37
40–44 69.30 1:37
45–49 72:00 1:34
50–54 73:00 1:35
55–59 76:7 1:39
60–64 76:00 1:41
65–99 1:34 1:55

We have made some approximations while rounding up the numbers. However, you can take these numbers as a target and can aim for them.

Also, a word of caution, stick to your age group timing at first…otherwise, it may lead to injuries and frustrations at the beginning.

Once you have successfully completed your first 10K, then you can target the time that is just in the previous age group.

Our first target in the case is to complete the 10K with respectable timing. This you can achieve with the above plan and by sticking to the target time.

How many calories does a 10K run burn?

You will burn around 600 calories for running a 10K for any average runner. However, this value will change significantly with your age, weight, height, and speed.

To find out the exact number of calories that you would spend running a 10K, use the below calculator.

The number of calories that you will burn running a 10K as mentioned before, is mainly dependent on the above 4 criteria. Of these, the most significant one is your speed.

If you change your speed, you will find a significant difference in the number of calories that are burned as you MET or your effort level will change significantly.

Another significant factor is your weight. The more your weight, the more calories you will burn running the same distance and with the same effort.

Is 57 minutes good for 10k?

57 minutes is good for 10K for almost any age and gender. Actually, this is an excellent target for new and intermediate runners.

If you check the above table you will find that most of the 10K running time are a little less than 57 mins for male runners, especially in the age group of  16 to 54 years.

However, for the female runners, the running time of 10K is a little more than 57 min for all the age groups.

So if you are targeting 57 mins for running a 10K, then it is great timing. If you are a new runner, you may not achieve this on your first try. However, with constant practice, you will get there.

Is 10km a long run?

Any running distance that is greater than or equal to 3km or 1.9 miles is considered a long run. This is the reason 10km is a long run.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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5k To Half Marathon Training Plan For Beginners

5k To Half Marathon Training Plan For Beginners

Last Updated: February 20th, 2022

Now that you have already completed your 5K, you are brimming with confidence. You want to run a half-marathon now. So, what do you do?

You start training following a plan…

Oh! wait…you don’t have a plan yet…

Here you go…

Follow the below 5K to half marathon training plan to get you started…

Is this the best plan out there? Will you beat everyone by following the plan? Can you get this done half marathon done quickly, following this plan?

Well…no to all those…

It is not the best plan out there…there are far better plans than this one that will make you finish the half marathon faster and beat a lot of other runners…provided you are able to stick with the plan.

Most of these plans are focused more on the seasoned runners who have already run half marathons before or longer distances than 5K.

However, you are a beginner who has just finished a 5K and wants to run your first half marathon.

What do you do?

This is where the below plan comes into the picture.

It will help you to get through that coveted finish line with a respectable finish time. You may not be able to beat a whole lot of runners, but you will not come last.

So, with that said, let’s look into the plan itself.

5K to Half Marathon Training Plan. This 5k to half marathon training schedule is focused on the beginner runners who have just completed their 5km.

Can I run a half marathon if I can run 5 miles?

You can run a half marathon if you can run 5 miles, however, you will have to gradually build up to it with regular training. If you try to run a half marathon directly after running 5 miles, then you will end up hurting yourself as your body is not equipped to run this much distance.

When you are running 5 miles, your body is finely attuned to that. Your stamina and all your muscle power will run out after you have finished your 5 miles.

Also, a half marathon is 13.1 miles. That is almost triple the length of 5 miles. So, you need additional training to finish that 8.1 miles.

Without training, you may be able to run, but you may not be able to finish the race. Even if, you are able to finish the race, you will be in pretty bad shape for at least a couple of days.

Can you run a half marathon if you can run 10K?

You can run a half marathon if you can a 10K, however, you would need additional training to complete these extra miles. If you can run a 10K you would need another 6-10 weeks to run a half marathon.

Running 10K is actually running 6 miles (approximately). So, the rules that apply above also apply for 10K as well.

If you want to run a half marathon, then you will have to run at least 10 miles at a stretch. Running only 10K will not cut it.

As a new runner, it is preferable for you to run at least two 10 miles in the practice weeks before you run a half marathon.

What is a good time for a half marathon for a beginner?

A good half marathon time is anywhere between 2 hours to 3 hours for a beginner. You can achieve 2:50 considerably easier if you stick to your training schedule. However, if you want to achieve 2 hours or below that in your first half marathon then it may be a bit tricky.

Also, the half marathon timings will depend on a lot of factors, especially your age and weight.

With every 5 years increase in your age, there will be around a 3% decrease in your natural speed.

The variation according to weight is also similar. With an increase in age, there is a proportional decrease in your speed.

Also, one more thing is as you age there are a lot of factors that will come into the picture like there may be preexisting injuries or other problems that may affect your speed indirectly. Your chances of getting injured also increase.

How long to train for a half marathon from 5k?

You should train for 12-20 weeks for a half marathon from 5K. A beginner can run a 5K in 4 weeks. A half marathon is more than 4 times that distance. So, you would need at least 4 times the time you need to run a 5K.

That means to run a half marathon, you should train at least for 16 weeks.

So, if you minus the time you focused on running a 5K i.e 4 weeks, then you are left with 12 weeks.

However, for a more comfortable and no rush training experience, you can train for 24 weeks or 6 months.

If you choose that time frame, then after completing your 5K you would need another 20 weeks to finish a half marathon.

Also, after finishing a race like 5K, you would want to take a break for a week or two to give your body some rest and enjoy this feat. If so, then add that amount of extra time to your training program and that will the number of days that you would need to complete your half marathon after finishing 5K.

5K To Half Marathon Training Plan

While creating this plan, we have assumed that you have already completed your 5K. So, the starting point of this training is to run a 5K.

We will build up this plan from there. Also, we have included the additional training that you would require while training for this half marathon.

If you are yet to run a 5K, then follow this half marathon training plan, that will get you started as an absolute beginner.

The below training plan is in pdf format and you can download it and take a printout for your ready reference.

NOTE: One thing I would recommend is that, when you start off with your half marathon training, use a new running shoe. Also, this should be a well-cushioned running shoe. This will ensure, you have an ample amount of time to get adjusted to the running shoe, and also, this running shoe is properly broken in before the half marathon.

Below you will find a 5K to half marathon training plan:

5K to half marathon plan for beginners. This is a free training plan to get you started on your half marathon training.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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How To Lose Weight On A Treadmill In 2 Weeks?

How To Lose Weight On A Treadmill In 2 Weeks?

Want to lose weight and is short on time and doesn’t want to run outside? Do you think you can lose weight in 2 weeks? If you are confused and want to find out how to lose weight on a treadmill in 2 weeks…then read on…

How To Lose Weight On A Treadmill In 2 Weeks HI-min

How To Lose Weight On A Treadmill In 2 Weeks?

If you run on a treadmill for 20-30 mins a day for 2 weeks, you will lose weight. However, how much weight you will be losing is completely dependent on the speed at which you are running and the amount of effort you can put in.

Losing weight on a treadmill is easy, you just have to start the machine and get running.

However, the amount of weight you will lose will depend on a lot of factors like:

  • Age
  • Gender
  • Weight
  • Training intensity
  • Level of fitness

If you are not a beginner, you will in general lose less weight, compared to a beginner.


Your body is already used to this kind of strain, so it will take a much bigger effort from your side to see a significant change.

However, if you are a beginner, with some effort, you will be able to see a lot of changes in your body. For you, a treadmill run of around 20-30 mins at a moderate pace will be good enough to lose weight.

If you are a seasoned athlete, it will take 20-30 mins of HIIT level effort to see that much of a change.

How much weight can you lose in 2 weeks on the treadmill?

You can lose from 0.6 lbs to 6 lbs (approx.) in 2 weeks on the treadmill if you are running for 20-30 mins and at a speed between 2 mph to 25 mph. If you increase the time, you will be able to lose more pounds proportionately.

The amount of weight you can lose in 2 weeks will vary greatly upon a lot of factors as mentioned above.

However, the primary factors that will provide you with a noticeable change are speed and time.

If you are a beginner, I considered the lowest possible setting on a treadmill which is around 2 mph and the highest settings go up to 12-14 mph in many of the home treadmills. However, for a commercial-grade treadmill, it goes up to 25 mph.

This is the reason I considered these two-speed parameters.

Also, a healthy amount of time to run on a treadmill is around 20-30 mins. Of course, you can increase the time, however, for a healthy weight loss, this amount of time is sufficient.

Another thing to point out is, although you can run at 25 mph, that may not be practical to do, and that too on a regular basis. If you can reach around 10-12 mph, then that is good enough for your weight loss.

Can you lose 5 Kgs on a treadmill in 2 weeks?

Yes, you can lose 5 kgs on a treadmill in 2 weeks if you run at a speed of 10 mph at 4% incline and for 115 mins assuming your weight is 160 lbs. However, it will vary a lot, if you change any of the parameters.

How did I arrive at these numbers?

5 kgs are around 38580.85 calories. (5 kg = 11.0231 lbs, 11.0231 lbs = 38580.85 calories )

Now you will have to burn these many calories in 2 weeks or 14 days.

So, each day you will have to burn at least 2755.775 calories.

If you weigh around 160 lbs, then if you run on a treadmill with the parameters mentioned above, you will be spending 2791.2 calories, which is a little more than the required count of calories.

If you want to find out the exact parameters according to your weight, then you can use this calculator.

However, one word of caution, if you are trying to lose 5 Kgs in 2 weeks, that may not be healthy at all. A healthy amount of weight loss will be around 0.5kgs to 1kgs per week.

Anything more than that is not sustainable and will put a lot of stress on your body.

What should be the running speed to lose weight on a treadmill in 2 weeks?

You can use anywhere between 2 mph to 25 mph running speed to lose weight on a treadmill in 2 weeks. However, the amount of weight that you will lose is directly proportional to the speed of the treadmill.

If you are surprised by the huge range that I’ve suggested, let me put your mind to rest.

If you are a beginner and have never done any exercise in your life, you will be able to lose weight with any form of exercise, even if it is of low intensity.

The thing is you will be burning more calories those this added effort. If you keep the amount of food intake to be the same, then this additional effort will help you lose weight.

Pair it with portion control and dang, you will be able to drop weight very easily.

Now if you have been an athlete throughout your life, you will not be able to lose any weight with this much effort. For you, the intensity should be more.

This is the reason, you will have to up your effort. Although, 25 mph is very high and an unsustainable speed, you can run at that speed, if you are comfortable.

However, you will have to take care of your diet as well and will have to be strict with it, if you want to lose weight.

At what incline should be the running to lose weight on a treadmill in 2 weeks?

You can run at 0% to 15% incline on a treadmill to lose weight in 2 weeks. However, the higher the incline the more is the effort you will put in and the more calories you will burn. As a result, you will be able to lose weight faster when you increase the incline %.

No, you have read it correctly…

Using incline on a treadmill to lose weight in 2 weeks or in any timeframe is purely optional. You may or may not use it.

However, if you use it you will have to use more effort for the same amount of speed. Also, that will put additional pressure on your knees and that is one more factor to consider.

If you are a heavy runner, then it’s better to not use an incline at all in the initial stages of your weight loss. You may end up with a knee injury.

Also, if you don’t want to run at a crazy speed, but want to increase your efforts, you can just increase the incline by keeping the same speed or decreasing the speed a bit.

How long does it take to lose belly fat on a treadmill?

You will start seeing changes in your belly fat if you run on a treadmill for 30 days. For your friends and family, this time will be around 90 days.

However, keep in mind that you will not be losing only around the belly. You will be able to see an overall reduction in your all-around body.

Also, if you don’t find any visible changes in your belly fat, try measuring it in one of the below ways:

  • Check for inch loss in your hip and waist area on a weekly basis and also record it.
  • Check if your existing clothes are getting looser around the waist and hip region.

If so, you are losing belly fat from your treadmill running.

Lose Weight On Treadmill In 2 Weeks Pin-min

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Related Articles

Replacing a treadmill belt: How To Step By Step, Precautions, Tests

Replacing a treadmill belt: How To Step By Step, Precautions, Tests

Like any other mechanical part, treadmill belts are also prone to damage. It becomes very necessary to replace the treadmill belt…but how to do that? Here is a step-by-step plan to replace a treadmill belt…Just read on…

Replacing a treadmill belt HI-min

Replacing A Treadmill Belt: How To

Below we have provided a very detailed description of how to replace a treadmill belt, the tools that you would need, and which tools you should be avoiding.

Also, we have provided some basic tests that you should perform along the way and the precautions that you should take while replacing the treadmill belt…

Things you will need while replacing the treadmill belt:

  • A new treadmill belt
  • Hand screwdrivers
  • Allen keys
  • Socket Set
  • Bright color permanent marker

Tools that shouldn’t be used to replace a treadmill belt:

  • Power tools
  • Pliers
  • Vice Grips

These tools may end up damaging your treadmill and that is the last thing that you want to be dealing with.

Steps to replace the belt of a treadmill

  1. Turn the treadmill off and take the plug out of the socket.
  2. Take off the motor hood. This is the covering that is on the treadmill deck right under the display. Although mostly made of plastic, if it gets damaged, will cost you around $200-$300 to replace.
  3. Check the length and width of the treadmill belt by placing it on the treadmill deck. This you are doing before taking apart your treadmill so that if it doesn’t fit, you have not wasted any further efforts.
  4. The replacement treadmill belt should be slightly longer than the existing belt so that it can accommodate the width of the roller.
  5. Now open the hood of the treadmill that is generally held in place with a couple of screws. Use the Allen wrenches that work with your brand of the treadmill.
  6. However, make sure that all the edges of the screws fit perfectly inside the wrench, otherwise, you risk rounding them off.
  7. Next, you need to remove the rear end cap of the treadmill attached at the free end of the treadmill deck. Unscrew any screws attached and hold them in place.
  8. This will now come off easily. Check out if there is any other dust guard present underneath the rear end cap and remove that as well.
  9. Once you have access to the roller adjustment bolts which control the tracking and tension of the walking belt.
  10. Check if there are any side rail screws and take them off and slide off the rails.
  11. Next, take off the roller adjustment bolts placed at the rear end of the treadmill. Many of the treadmill brands like Precor have floating front deck and is only attached to the rear end.
  12. Check if any guard is installed at the back covering the mounting screws.
  13. Now you can pull the rear roller out.
  14. If it is a floating deck system, then pull the deck out. Otherwise, take the screws out that are holding it in place.
  15. The next step is to get out the front roller. There are bolts attached at the end of the roller. Take that off. You can use your hand or a wrench, whichever is preferable to you.
  16. Dislodge the drive belt that is attached to the other end of the roller.
  17. Mark the position of the front roller axel with a marker. Next, remove the front roller. Keep the drive belt looped around the roller and do not take that off.
  18. Now the walking belt is fully unattached from the treadmill.
  19. Check where the rear bolt holes of the treadmill deck are and make the treadmill deck stand vertically with those bolt holes near the floor.
  20. To put on the new treadmill belt, slide the treadmill desk into the belt.
  21. Now hold the treadmill belt on the middle with your two hands so that the treadmill deck is cradled down.
  22. From this position place the treadmill deck on the treadmill base along with the treadmill belt.
  23. Line the rear end holes of the treadmill deck up with the frame and get the mounting bolts in.
  24. Align the axel of the front roller with the marks that you have put down earlier. This will help the belt to be mounted straight.
  25. Slide the front roller inside the belt and mount the drive belt again to its initial mounted position.
  26. Mount it on the small pulley first and then on gradually roll the pulley to mount the belt completely.
  27. Remove the mounting bolts again and slide in the rear roller and place it on the deck. Once you have got that done, simply push the roller backward until it slips into its original place.
  28. Now put back the mounting screws. If the mounting bolts don’t go right back to their place, don’t worry, it will be taken care of in a later step.
  29. Align the roller axel with that of the rear adjustment bolt holes and insert a screwdriver to hold it in place. On the other end of the roller, insert the adjustment bolt and screw it down.
  30. Remove the screwdriver from the other side and insert an adjustment bolt there.
  31. Now tighten the bolts gradually and use the same number of turns on both sides. The tightness of these screws is such that, they have a little tension on them.
  32. This should be such that the mounting bolts, that were not sitting easily will just sink into their respective place.
  33. Now tighten the mounting bolts.
  34. Now roll the treadmill belt with your hand placed on the treadmilling deck. This way you will be able to find out if there is any obstruction or not.
  35. Now put on the side rails. They will not slide back on, you will have to place them properly so that they get right into the grooves. Bolt down the slide rails now.
  36. Pop in the dust guard if any right in.
  37. Now start the treadmill and check if the belt is tracking correctly. For that just stand on the floor at one side of the treadmill and put a foot on it and start to roll it with your foot.
  38. If it starts to bunch up then it means the tension is not right. Start adjusting the tension with the rear roller screws with the side where the belt is bunching on.
  39. Now you will have to apply lube to the treadmill belt and do some tracking.
  40. Start walking on it with a little speed and in a way that you stomp on it. If the belt doesn’t slip then don’t put any additional tension on it.
  41. Mount the rear end cap and put the screws in.
  42. Now place the motor hood in place and you are good to go.

How much does it cost to replace a treadmill belt?

The cost of replacing a treadmill belt will be somewhere around $200 to $500 dollars based on the brand, lube you are using if you taking someone’s help. If you call for a professional this cast will be significantly higher.

Typically a good quality treadmill belt costs around $200 to $300. This will be your total cost to replace the belt.

Most of the treadmill belts come with free lube. If not, then the additional cost of the lube is around $14 to $20 unless you have a spare bottle or tube of lubricant lying around.

Next, the heaviest things in this replacement process are the treadmill deck and the rollers. If you don’t have sufficient strength to handle them, you may need someone to help you out. In that case, you may have to pay them an additional $200 to $300 based on the time you would spend to replace the belt.

This cost will run up quickly if you take a professional’s help.

How often to replace the treadmill belt?

Treadmill belts should be replaced after every 3-5 years. Also, it can be replaced after it has been run on for 500-1000 miles.

The time after which you should replace your treadmill belt depends on the usage mainly. If you are a single user of the treadmill, it can be replaced after the said period of time. You can also wait until the mileage on this belt is up.

However, if the number of users is more, then you may have to replace the belt earlier. 

The best way to judge the changing time is the number of mileage that has been run on the treadmill rather than the time.

Also, if you use some treadmill belts that are not of high quality, you may have to replace them much earlier, because they will start showing wear and tear early.

How do you know when to replace a treadmill belt?

If the treadmill belt shows signs of wear and tear like shedding around the edges, discoloration, slipping (when previously it was not like that), or if you run your hand underside of the treadmill belt and find it rough then you need to change the treadmill belt. Also, you should run the checks every three months.

Out of the above signs, the most significant ones are the rough underside of the treadmill. Depending on the damage you may have to replace the treadmill belt immediately.

Also, slipping can also be a significant problem as it may lead to unnecessary accidents.

Should you replace your treadmill belt when it is slipping?

No, you should not replace your treadmill belt when it is slipping, provided you have mounted a new treadmill belt. However, if it is an old belt that was not slipping and has suddenly started to slip, then it may be time to replace it.

If it is a new treadmill belt, it may slip if there is an adjustment problem. If you figure out the issue, you can fix it.

However, for older belts, it may be worn off and has started to slip. Also, watch out for any obvious signs of wear and tear as mentioned above. If so, plan to replace your treadmill belt.

Treadmill Belt Replacement - Step By Step - Pin-min
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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10-Min Bodyweight Workout For Runners

10-Min Bodyweight Workout For Runners

Last Updated: March 2nd, 2022

Short on time? 10 minutes is all you need? Here is a 10-min bodyweight workout for runners that you can do it anywhere and without any eqipments.

10-Min Bodyweight workout for runners-min

10-Min Bodyweight Workout For Runners

We are going to provide you with a very short 10-min bodyweight workout routine so that you don’t miss out on your strength training, just because you are short on time. Here is what you will do…

1. Mountain Climbing

This will strengthen your abs and is great for your glute muscles as well.


  • Get into a high plank position.
  • Exhale and bring your right knee towards your chest,
  • Inhale and move your right leg back.
  • Repeat the same with the left knee.
  • Do this for 5 rounds (left and right together is one round), 3 sets

2. Free Squat

Strengthens your glute muscles, hamstrings, and core.


  • Stand on the floor with feet shoulder-width apart.
  • Bring your hands towards your chest and intertwine them into a clasp.
  • Now keeping the spine straight, start going down until your thighs are parallel to the floor.
  • With a sharp upwards movement come up straight while sharply exhaling.
  • Do this for 5 rounds, 3 sets

3. Eccentric heel drop

Strengthens your knees and your calf muscles.


  • Stand on the edge of a step of the staircase.
  • Your feet shoed be halfway inside the step and your heels hanging from the step.
  • Push your heels down with your bodyweight until you feel a stretch in your calf muscles.
  • Now push your body up, until you are on your toes.
  • Do this for 10 rounds, 3 sets

4. Bridge

Strengthens your hips, glutes, hamstring.


  • Lie down on your back.
  • Fold your legs and keep your feet on the ground shoulder-width apart.
  • Keep your hands on the floor next to your body.
  • Now push your hips in the air as high as possible.
  • Hold it for 5 counts.
  • Now return your body to the floor.
  • Do this for 5 rounds, 3 sets.

5. Leg Raise

Strengthens your lower abs and your glutes.


  • Lie down on your back.
  • Place your hands under your buttocks with palms facing down.
  • With the help of your lower ab muscles raise your legs up in the air until it is 90 degrees to the floor.
  • Return to the floor but make sure your legs are not touching the ground.
  • Do this for 5 rounds, 3 sets.

Is a 10-minutes workout routine effective for runners?

10 min workout routines are good only if you do them occasionally. The main purpose of this workout is not to break the workout chain that you have built up.

You cannot do this routine on a daily basis and expect great results. For that, you will have to do a full strength training program.

However, if you are really short on time or really tired, or not in a mood to work out, then you can perform these exercises to keep the routine going.

Why are these exercises chosen for this 10-min bodyweight workout routine?

As a runner, your main area of focus will be to strengthen your core glutes and calf muscles. These exercises specifically focus on these parts of your body along with your knees and ankles. This is the reason that we have chosen these exercises in this routine.

Also, since the time to perform a routine is really short, only 10 minutes, we included exercises that involve compound movements and multiple muscle groups.

This way as a runner, you will be able to get the most out of this 10-minutes bodyweight workout routine.

Can I use any other exercises in this 10-min workout routine?

Yes, absolutely. There are a lot of exercises that you can include in this workout routine. However, you cannot perform a whole lot of exercises in this short period of time.

So instead try to keep the total number of exercises to at most 7.

Here are the alternate exercises that you can perform as a part of this 10-min bodyweight workout routine as a runner:

  • Push up
  • Plank
  • Shoulder touch
  • Russian Twist
  • Superman
  • Crunches
  • Commando
  • Bird Dog
  • Hand Step up
  • Forward bends (sitting or standing)
  • Side bending
  • Lunges
  • Reverse Lunges

10-Min Bodyweight workout for runners pin-min

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Related Articles