How To Start Running And Stick With It - The Running Channel

Intro: This is a quick summary of How To Start Running And Stick With It from The Running Channel. 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:

• Focus on mindset: ditch comparison, run for yourself and set a personal, attainable goal.
• Write your goal on paper, list worries on the left, and your “why” on the right to keep motivation high.
• Start with a beginner‑friendly run‑walk plan that gradually builds aerobic base and confidence.
• Use visual targets (a tree, a bench) and a familiar route to stay motivated and track progress.
• Join a running club or community for scheduled sessions, accountability, and variety.

Workout Example (Run‑Walk Plan):

1. Warm‑up: 5 min easy walk.
2. Alternate 2 min of light running with 4 min of walking.
3. Continue the intervals for a total of 20–25 min.
4. Each week, reduce the walking interval by 1 min and add 1 min to the running interval (e.g., week 2: 3 min run / 3 min walk; week 3: 4 min run / 2 min walk, etc.).
5. Keep the session 20–30 min total, adjusting as your stamina improves.

Closing Note: Grab a pen, set a realistic goal, follow the simple run‑walk structure, and watch your confidence grow. Feel free to customize the intervals in the Pacing app to match your own paces. Try it today and keep the momentum going – you’ll be on track for a lasting running habit!

References

• How To Start Running And Stick With It - YouTube (YouTube Video)

Workout - Your First Run-Walk

• 5min @ 10'00''/km
• 4 lots of:
  • 2min @ 6'00''/km
  • 4min @ 10'00''/km
• 5min @ 10'00''/km

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