3 Ways to Run Longer | EASY - The Run Experience

Aug 13, 2025

Intro

This is a quick summary of 3 Ways to Run Longer | EASY from The Run Experience. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Mindset matters – focus on the fact that you’re out running and celebrate each step instead of watching the clock.
Run‑walk method – start with 1 min run / 3 min walk and add 30 seconds to the run segment each week (1:30 min, then 2 min) to double your running time in two weeks.
Strength‑focused circuit – short 400 m easy runs followed by 10 air squats and a 10‑second plank, repeated 5 times, to build the posterior chain and keep you running farther.
Form & breathing – keep steps short, feet under the body, high cadence, minimal arm swing; use big belly breaths (nose‑in, mouth‑out) during walk breaks to stay calm and lower heart rate.

Workout Example

Week‑by‑Week Run‑Walk Progression

Week 1: 1 min run → 3 min walk (repeat for the duration of your workout).
Week 2: 1 min 30 sec run → 3 min walk.
Week 3: 2 min run → 3 min walk.

Strength Circuit (can be done after each run‑walk set)

Run easy 400 m (focus on quick, light steps).
Perform 10 air squats (feet shoulder‑width, knees tracking over toes, hips tight).
Hold a 10‑second plank (straight line, shoulders over elbows).
Repeat 5 times for a total of 5 × (400 m + 10 squats + 10‑sec plank).

Form tip: keep cadence high, feet landing under your hips, arms moving like pistons, shoulders relaxed.

Breathing tip: before you start and during each walk segment, take a few deep belly breaths (inhale through nose, exhale through mouth) to reset your nervous system.

Closing Note

Give these three strategies a try on your next run—adjust the intervals to match your own paces in the Pacing app, and watch your distance grow. You’ve got this! 🚀