How To Run When You Don't Want To Run - The Running Channel

This is a quick summary of How To Run When You Don’t Want To Run from The Running Channel. It’s a great watch — we’re breaking it down so you can try the tips today. Be sure to check out the full video for all the details.

Key Points

• Use a walk‑run plan (e.g., Couch‑to‑5K) to ease back into running or break up a tough day.
• Add a social element: run with a friend, join a club or the channel’s Facebook group for accountability.
• Change scenery – explore new routes, use apps to discover trails, or travel to a different location.
• Vary your sessions: mix recovery runs, speed work, and interval training to keep things interesting.
• If stats become overwhelming, ditch the watch for a few runs and focus on effort or enjoy music‑free runs.
• Set fresh goals (parkrun PB, longer distance, trail race) to stay motivated after a big race.

Workout Example

• 10 × 1‑minute intervals at roughly your 5K race pace, with 1 minute easy recovery jog/walk between each repeat. Total time ≈ 20 minutes, similar distance to a 5K but much more engaging.

Closing Note Give these ideas a try and tweak the paces to suit your own fitness in the Pacing app. You’ll find running feels a lot less like a chore and more like a rewarding habit. Happy running!

References

• How To Run When You Don’t Want To Run - YouTube (YouTube Video)

Workout - Break the Rut Intervals

• 10min @ 6'00''/km
• 10 lots of:
  • 1min @ 4'00''/km
  • 1min rest
• 7min @ 7'00''/km

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