How to Balance Running + Gym Workouts // Common Mistakes to Avoid

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️
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My Instagram: / natacha.oceane
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Hey my friends! This week we’re going to break down how to run faster and longer while still hitting your goals in the gym, whether that’s getting stronger, building muscle, losing fat, becoming more functional or whatever! It can be tough to balance everything and find a routine that works, so these tips and tricks should keep you making progress in your fitness journey!
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) - (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these systematic reviews are a great place to start!
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.researchgate.net/profile/...
journals.humankinetics.com/vi...
www.thieme-connect.com/produc...
link.springer.com/article/10....

[@dearlordmyheart5200]

The real question is when do i wash my hair 😭😭😭

[@robinmiller3307]

Dry shampoo works great! 😅

[@emmacooper4286]

Real

[@Cosmicolors]

FR!!!

[@DoctorJaneDoe]

Active rest day after activity, rest dry shampoo 😅

[@michelleklein3713]

The hair dilemma is so real especially when you have a huge mop of thick hair lol 😂

[@heidiward269]

Would love to see a 10k or half marathon training guide with strength days included 😍 Love your training style Natacha 🤍

[@danread1997]

I would say the durations of runs mentioned would be perfect for 10k and half marathon training. You could always start a little lower if you are a novice and increase the volume by 5%ish each week after you have got used to it.

[@edwardpi9852]

@Heidi Ward I tried to walking long distances like 25 miles in a day for two months. If you do it with weights and other aerobics it would definitely help.

[@67firecracker]

Yes! Please!

[@alyxlowe1095]

Literally yes please create a balanced running and lifting guide !! I have all 3 of your guides and I’ve tried to figure it out with myself with them but it’s really hard to adjust them for running training !

[@mimaw69]

Yes!

[@lakshmisriram6704]

For anyone who might be interested, I've made a rough summary: The video is for people who both want to get faster while running and stronger in the gym. Essentially she says science has shown that the workouts you do in the gym can really help elasticity, and help you get faster. There is no real detriment to doing both, or interference unless you do both in the same gym session. - Focus on quicker reps of things like squats, less than 2 seconds each to go down and come up. - Focus on plyometrics which will help the elasticity in your strides as you push off from the ground. - Don't work until muscle failure if you're in the gym to help get faster. - Compound exercises are especially helpful as you'll probably have less time in the gym. - For running, try pyramidal or polarized training instead of threshold training, which is: - Polarized training - 70-80% of runs in Zone 1 (easy, 4-6 effort out of 10, you can talk while running), 20% of running in Zone 3 (9-10 effort, essentially sprinting with proper rest intervals in between) - Pyramidal training - 70-80% of runs in Zone 1 (easy, 4-6 effort, you can talk while running), 10-15% of running in Zone 2 (7-9 intermediiate effort), 10-15% of runs in Zone 3 (9-10 effort, essentially sprinting with proper rest intervals in between) She then gives example training plans: three days in the gym mean one day upper body, one day lower body, one day full body, and 2 days of running with one day with 40 minutes zone 1 training, 20 day with 20 minute interval zone 3 running, one day 60 minutes zone 1 running. - Plan Zone 3 running after a rest day, and don't plan a lower body day after it.

[@emmas5800]

Thank you!!

[@benedictlecluse2499]

Thanks you 💝

[@phacocataractdrlvkraju5]

Wonderful. Thank you

[@lakshmisriram6704]

@cleaethere Aw thanks! I'm glad it was helpful 🥺

[@sandrataylorfatloss3201]

What are zone 1 ,2,3?

[@Toni.4]

The only fitness KZbinr (in my opinion) that actually knows what they are talking about. Its so extremely helpful! We are all so grateful for you Natacha❤

[@natachaoceane]

You guys deserve absolutely nothing less. Thank you for being here and for your trust, I promise I'll do everything I can to deserve it Toni ❤‍🔥❤‍🔥

[@paperigangsta]

there are many smaller channels led by people with credentials and interest in sports science! she's not alone :)

[@emilygrace880]

@@paperigangsta would actually love some suggestions if you know of other people like Natacha!

[@vastipretorius2449]

@Toni it's that PhD talking 🙌🏼

[@stevenmacinnis6364]

@@paperigangsta Jeff Nippard has a great fitness channel. He is sensible, not a gym bro and is very science and evidence focused.

[@zoecrabtree4428]

I’m a marathon runner and your programs have already saved me from being the kind of endurance athlete that can’t do a single push up and this video is EXACTLY what I needed to help balance my training and still manage to have time to keep my house clean and cats snuggled!

[@natachaoceane]

hey Zoe!! you gooooooo girl!! wow what a perfect balance to strike: marathon runner, gym badass, cat cuddler, home improver 👏👏👏👏 all my love always, thank you for the best support and the kindness about my programmes too. That really means a lot!

[@HomersIlliad]

The last thing you want to hear from your cat while snuggling it is "do you even lift?"

[@SubtleForces]

I wonder about your training splits as a marathoner, you are probably doing more than 2 running sessions a week, too. The example fits two run quality sessions (one quality session & one easy long run + 3 strength sessions) in a week. I wonder how to fit 2 quality sessions, 2 easy runs into a week with 3 strength sessions while keeping room for a rest day and tennis sessions.

[@alb12345672]

@@SubtleForces I do inline skating marathons (30 miles or so). My avg pace is just under 12MPH. Route includes some nice hills. 2 skate runs a week and I lift on the other days. Nothing extreme. I pay a guy on YT to coach me. Lately I tried riding a bike, a bit faster than skating.

[@colombiantropics]

Hi Zoe, what program has helped you the most? I’m also a runner but I’m struggling with finding the correct one for me. Thanks!

[@anyssaquishpi4328]

As a teenager who fell in love with working out until it got excessive but got back on because she learned some of the science thanks to you, I already know this video is gonna make me happy 🥺❤ thank you for helping me mentally and physically

[@natachaoceane]

aahh thank you Anyssa!! I'm so so proud of you!! All my love always ❤❤❤

[@angelatinio7021]

How do you make complicated concepts sooo approachable??? I'm always so appreciative of the amount of effort you put into each video 🥰🥰

[@natachaoceane]

thank you so much Angela!! You're so welcome!! xxx

[@SandraHRASTNIGSandraSFotografi]

What is your Morning Routine ?? ❤

[@mollytaylor3669]

Amazing stuff! All your vids are so well done and very helpful and educational. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!

[@natachaoceane]

I know we want it all. I'm gonna do everything I can to help you get it ❤‍🔥😘

[@carontremble3136]

Absolutely love and needed this video! Thank you🤗

[@lilianshelley8111]

YOU HAVE NO IDEA I need this video SO BAD right now!!!! I’ve been trying so hard to figure this out! You’re a miracle worker ahahhahah

[@natachaoceane]

@@lilianshelley8111 hey beautiful! I think it's not just you, it's been a reaaaal common request lately! I'm always a little slow 'cause I gotta do my full research round-up but I'm coming!! 🐢🐢 hope your routine makes you so happy!

[@IngridFairlie]

Exactly what I've been needing too - I've been running regularly and looking to start incorporating gym into my fitness practice to support my running/recovery and build a bit of strength. So much good information in this video, thank you!!

[@fitsoccergirl]

Hi Natacha, Thank you so much for this video as I really needed it too !!!! and I really hope you'll develop a programme specific for running 😆😆😆Love ya !

[@rutaozolina9797]

Can you do something similar like this but combining strength training with sports (like 🏐🎾🏀 etc)? So more explosivity, coordination and functionality focused rather than just running 🥰❤️

[@tamarakenkovski4638]

Yes please!! 😍😍

[@juliasinead3586]

Would die for Natacha to explain rock climbing training!

[@ericenriquecorrearodrigues3198]

As a sports science professional who stumbled onto this video, I must say: this video is SO GOOD. She has the proper knowledge and knows how to translate it into practice fantastically. Great work!

[@pluckythedragon]

Natacha how did you know that I’m struggling with this right now?? This video came at a perfect time! Love you❤

[@natachaoceane]

Hahah I have lots of amazing friends who share all their questions and what’s on their mind and they give me so many amazing ideas. The credit is all for you guys 😇 I’m so happy it can help, so much love back ❤️‍🔥

[@nadinealkharrat4931]

No like the way I was just thinking about this… like I have SOO many goals. One of them being running half a marathon but also being strong at the gym. and I just dont have time to focus on both!! THANK YOU NATACHAAAA❤❤❤❤❤❤

[@heathermarchese4371]

Could you do a science explained video on mental health? Very interested in the mind body connection and how anxiety and depression can make you feel physically. Also, the new study from this year that I feel like everyone is talking about that apparently low serotonin is not the cause. Just wanted to ask because I love your content and how you compile all the facts!

[@natachaoceane]

hey Heather!! Thank you so much for the suggestion, definitely gonna check it out and see what I can do (: All my love!! xxx

[@rebekahharrison]

Your timing is always on point. First, the updated MOVE program releases the first week of my first year of college. Then every single one of your videos is released on a day when I desperately need a source of outside energy. Now this releases as I am starting to get into running again. Your videos have literally changed my life, and I cannot thank you enough.

[@natachaoceane]

Rebekah 🤍🌈 heheh it was my first time lining up a programme release with the start of the college year and I thought I'd give it a try! That programme took me an extra month to fine tune and perfect so it wasn't part of my plan but I'm gonna say it was intentional! I'm so proud of you. Keep pushing and doing yourself proud. I hope you feel so fulfilled ❤‍🔥 Thank you for everything, it's the greatest honour to be able to help in some way.

[@loridiaz1068]

I have been burning out on weightlifting lately and switched to 3 walk/ run days and 2 weightlifting days. So grateful for the reassurance that this is not detrimental to progress. I have been worried about that this week! I also love the core specific information! After 3 kids I always feel so lost as to how to strengthen my core again. Thank you!

[@margaret7086]

I'm primarily a strength athlete, but I just this week I was trying to figure out how I could incorporate running/endurance training into my routine and still have a life 😅 thank you for this video, couldn't have come at a more perfect time for me!

[@natachaoceane]

ooooh I like that, that sounds like a new adventure to explore!! I hope it makes you feel happy and fulfilled, that's what really matters in the end❤‍🔥

[@rosseaton990]

I used to be heavily into running and I lost a ton of weight and muscle so I completely cut out running and focused on strength/muscle building for a solid 5-7 years but noticed my endurance had gone totally out the window (used to run half marathons without really training to barely able to run 2-3 miles). Really going to start using the advice from this video to continue to progress with strength while getting my endurance back. Thanks for this video!! I went from being 150lbs to 190lbs. Still feel very strong but these runs have been killing me. Hoping the “zoned training” will help with this!

[@laurastadler5331]

This video is so for me: I do triathlon, but I love to go to the gym and do strength work as well! And someone once told me: with strengthtraining and lifting you can create injuries or mend and prevent them. You just have to incooperate it smartly. I feel like you are going to have the best tipps. Love Ya🥰🥰🥰

[@natachaoceane]

hey Laura!! So true, the person who said that said it perfectly 👏👏👏 What distance do you do for triathlon?? 😍 All my love and happy run, swim, biking!

[@laurastadler5331]

@@natachaoceane I do olympic distance, as I just turned 18 years... but now I want to go further and do 70.3. But one thing is for sure: you are a big inspiration for me, no matter what distance! I hope you are doing well. Thank you for really caring❤❤❤

[@Jasmine-th4nf]

Had a bit of a rubbish day and then natasha's latest video starts automatically playing 🧡 this topic literally something I've been questioning over the past week! 🥺 thank you natacha

[@natachaoceane]

ahh thank you Jasmine!! I hope this helps bring some of the points to life and helps you figure out how you want to bring running into your training!! All my love!! xxx

[@Jasmine-th4nf]

@@natachaoceane 🧡🧡

[@jadereyes1566]

This video couldn’t have been more perfectly timed! I’ve taken the last year off running to really focus on my gym goals, and I’ve been missing it recently! I was fearing losing all my gym gains if I jumped back in. So good to see you can do both and be successful at both! Thank you Natacha!

[@riverside341]

I did stop running just because it was bad for my knees but by doing gym training, that helped me to strengthen my knees. So I'm slowly getting back into running now so this is a great video to watch! Thanks as always Natacha!🥰

[@macyhammontree]

By far my all time favorite fitness influencer! So real and helpful! Thanks for being you! ❤️

[@youknowrachel]

This is super helpful, I was just thinking I wanted a good running AND gym schedule. And of course I always love that your videos are science based! Thank you for all the hard work you put into these videos for your community!♥️

[@TraXs.]

I lost 12 pounds in one month by focusing too much on cardio (through running and HIIT) and lost a lot of muscle in the process. So that video is exactly what I needed right now to get stronger again 🙏

[@natachaoceane]

I get you, you know I think a little bit of trial and error and finding your sweet spot is always part of the process! Little tweaks and I know you'll be perfect!! ❤‍🔥❤‍🔥❤‍🔥

[@froglodyte]

Natacha posting exactly the video I need as soon as I get out of class? The gods have spoken

[@natachaoceane]

they're definitely on your side today!!! All my love!! xxx

[@ClancySullivan]

You’ve been reading my mind!! I’ve been floundering a bit trying to get the balance right between running and strength training. Such a huge help, questions answered! Thank you Natacha!!! ❤️❤️❤️

[@chloenoland5549]

Thank you so much for this Natacha! I'm a long-time runner just starting on my lifting journey, and am always trying to find the best of both worlds. I also just discovered your channel, and am so excited to dig into all this amazing content! I love your ethos and spirit; you are genuinely beautiful inside and out 💕💕

[@n_-_-]

Thank you for this Natacha! It's liek you read my mind! I'm looking to combine running plus my lifting as I really want to look leaner and I love running/walking =))

[@lanil.9869]

Your physique looks incredible! I've recently been making my core a priority and wow! I took time off running after experiencing lots of lower back and knee pain, but your videos have been helping me mentally and physically by listening to my body and learning how to train with my body instead of against. Thank you

[@LeftTenantCaprice]

Yes! I’ve been waiting for this video for years now. Thank you Natacha. I really value your guidance. I don’t believe I would be where I am today if I hadn’t discovered your channel three years ago. You’ve helped me become confident and knowledgeable.

[@jesselarson6413]

This video honestly couldn’t have come at a more perfect time! I just started training for my first half marathon and have definitely been struggling with how to balance my running training with going to the gym and fit in all the other things I love to do! This is so so helpful!

[@eelperson9307]

i’m a teenage aerialist, and for acrobatic/gymnastic sports in particular it’s soooo important to maintain both cardio and muscular endurance + strength, and i love to run for cardio so this video came out at the perfect time! thanks as always!

[@MrUpdated]

This is an excellent video. I'm a qualified running coach, specialising in ultra running, and I personally use exactly the type of strength work you discuss in your video for my own training. I do think it is worth saying that - plyometrics should be approached with care if you are carrying an injury; not saying they shouldn't be done, but you are putting a lot of force through tissues that might not be ready, so ease into them. Also, research on elite and sub-elite runners seems to indicate that pyramidal training is used more than pure polarisation, and that working on raising the lactate threshold to a higher percentage of the max hr is probably a good thing so long as that work isn't compromising the training at either end. Finally, thank you so much for demonstrating that runners should aim to pick up real weight and work on movement patterns like the squat, lunge, press, row, instead of doing endless banded bodyweight stuff that doesn't really do much. Chapeau Natacha!

[@rachlanna]

This is exactly what I've needed, THANK YOU! I started training for a triathlon this summer, but have been struggling to fit in my strength training, while also having two swim, bike and run sessions a week. I want to incorporate at least one strength training day into my week as well, because being in the gym still brings me so much joy as well!

[@certifiedWOG]

This video has made my day🥹 This is exactly the kind of training I’ve been getting into and trying to figure out. I love how you’ve pulled everything together into one well-researched, aesthetically pleasing video. You’ve just made my life sooo much easier. Thank youuuu Natacha!!!

[@alyssasmith5758]

This video is literally EXACTLY what I need right now! Just an idea but maybe there could be a running/strength training program from you in the future? I know I would buy it!

[@sydneynorman1315]

same would def buy it

[@cscha101]

This has really been helpful as someone who does rock climbing and swimming. Especially the section on intensity. Thank you Natacha! ❤

[@jonnacookies8258]

your videos have always been great, natacha. but your recent ones are honestly insane. your knowledge & your ability to communicate it so understandably is awesome, but i also have been loving your videos out of an aestethic perspective! i love all these short clips, the ammount of effort in cutting, graphics & different perspectives… so impressed by you! thanks for putting out this kind of content!

[@kellihumphries6493]

This has to be one of the best videos I've ever watched on YT. So informative, so well presented, so aesthetically on point. Love love love!! I feel like I need to watch it again just to appreciate the quality (and make notes) 😅

[@theShelbylaw]

Natacha! I’m on week 3 of your CUT program! So far it’s amazing! I’ve never maintained a workout habit with this much consistency. I used to work out at home but when I decided to buy your program I bit the bullet and got a gym membership. I’m already seeing so much improvement in my strength and physique. I can’t wait to send you my results at the end of week 12.

[@lke5122]

This was so helpful Natacha! I would LOVE to see how to combine cycling and strength training with cycling specific exercises or some approach to concurrent triathlon and strength training 💪🏽😍

[@stefaniaarnas]

I just love how comprehensive your videos are and how well you explain things. I work with a PT and he says the exact same stuff. This is education made easy and free, peeps! 🎉❤ Thank you, Natacha! Your energy gives me life 🥰

[@MentalHealthJourney]

I’m trying to recover from anorexia with a significant exercise addiction. This was really helpful. I’ve got a long way to go though, I’m really grateful I have an eating disorders team and a gym that are working together with me to try bring it into a safe zone. And then work on my goals, not the eating disorder’s goals. Im a genuinely active person anyway and having been banned entirely from exercise in the past was catastrophic for my mental health, my social and everything else. Videos like this really help add weight to what I’m being told particularly about rest. Thank you

[@dimitrasinaidou3543]

Your energy is exactly what I needed right now! Thanks for posting Natacha!❤

[@natachaoceane]

ahh thank you Dimitra!! Sending you so much love!! ❤❤❤❤

[@valeriadalzotto10]

How do you always know exactly what video I need at every moment of my life? As a girl who loves both running and weight lifting I definitely can't wait to see this😍 Love yaa

[@natachaoceane]

hey Valeria!! hahah you guys give me most of my ideas with all the questions and DMs and messages so you have all your friends on here to thank for the video choices. I take no credit ❤‍🔥 All my love always!!

[@houndythedog]

I've just found your channel, and I'm so happy I have. You talk sense with real knowledge behind it.

[@mariahmmcswain]

I have been binge watching your content for a week now. I love it. I love what you stand for and how you really want to help people. You are truly an inspiration ❤

[@laurariedt]

Currently doing HYBRID (I'm in week 4) AND LOVING IT 😍 Every week is so much fun and I can see how much my body and strength is changing already. Can't wait to upload my progress video and full thoughts!! Thank you so much for this program it's literally life changing!

[@danielakruse4612]

Would love love love a combined Natacha- Guide for running and resistance training! ❤ currently training for a marathon and would love to maintain strength training

[@natachaoceane]

now I'm thinking.....

[@PlaceboEllie]

@@natachaoceane PLEASE! I love all your programs but I love variety...

[@beccamanos1515]

@@natachaoceane yes please! i am also training for a marathon and want to maintain strength

[@amybarklamb8803]

@@natachaoceane yes yes yes!!!!

[@melbazany7417]

@@natachaoceane It's already in my cart if you say yes to writing it!

[@maddiejaneec]

Really needed this article! I am training for Everest Base Camp and have been struggling to balance both running and strength training. Thank you, Natacha, for all the work that you put into these videos - greatly appreciated!

[@gigispeer]

This is the perfect video for me right now. Just graduated from sports in college where strength training and killer sprint workouts were the norm. I like that life, but am also training for a marathon and have been feeling so burnt out and down because balancing seems impossible. Thank you Natacha!

[@camillab8830]

i’m a personal trainer and i love your videos to help advance my knowledge. our textbooks in school are outdated and only recommend the basic hypertrophy (push, pull, legs) and medium intensity cardio. they even say hiit is 1 minute long! its interesting that low intensity really is low intensity but is more beneficial for running. i’m definitely going to apply this information for myself and my clients. i always recommend my clients to check you out because your training is so diverse and prevents injury (when done safely). sometimes when i workout i’ve had male trainers approach me saying that me jumping or doing plyometrics is harming my joints yet we know the research says it actually strengthens my joints and bones. sick of the gym culture and the egos and am so glad you are always open to new research and change.

[@irisb4224]

Thank you for this! Exactly what I need right now.

[@Saran.Suresh]

One of the top notch fitness channel with finest research, covering every minute details and sharing own experience. As a proud subscriber I wish you all the best. Keep rocking Natacha!❤

[@Ehmbe_Emme]

This is by far one of the best videos I've seen with explanations on how to run. Quick, to the point , good diagrams, and explains it so well that you don't need to watch video upon video for more info to understand what you previously watched. This vid alone made me subscribe. Well done

[@ievakano322]

Oh my goodness the timing of this! I've just started couch to 5k by the NHS as I've never ran in my life and was starting that for 3 days a week and doing RESTART the rest 3 ❤️ can't wait to savour this video! Thanks so much for what you do, it is truly life changing for me ❤️❤️❤️

[@natachaoceane]

ahh that's awesome Ieva!! It feels like this video was perfect timing!! I hope it can really help you on your journey! All my love!! xxx

[@ievakano322]

Thank you SO MUCH ❤️❤️

[@joanna3221]

I’m currently doing couch to 5k too! I’m in week 4 and it’s going well 🥰

[@ievakano322]

@@joanna3221 oh my goodness that's great!! I'm only on week two ❤️ glad there's hope in the program! 😄❤️

[@iyttaspringer8958]

Ahh thank you! So excited for this. Just started long distance running seriously and struggling so much with this! 💕

[@natachaoceane]

It can definitely be tough but I think that with a little bit of structure and understanding of what training is most time effective it can make it a little easier (: Sending you so much love!! ❤❤❤❤

[@iyttaspringer8958]

@@natachaoceane thank you so much! This video is literally an answer 🙏

[@gracewardy]

This girl reads minds ! Literally in the predicament of trying to structure gym and aerobic work !! Reading into lactate threshold and polarised teaining has been so fascinating not to mention it’s super good for longevity!!!! Love this girl .. she knows her stuff !!!

[@Saammi619]

Exactly what I needed 😍 I love that you incorporate examples of weekly schedules. As a mumma of a toddler who is wanted to incorporate more running but lives a busy life it’s really nice to see this schedule and think I can actually achieve this 😍. Love your videos 🤍

[@delaneyreed5697]

You always have the BEST timing!! I was trying to come up with a plan for these exact goals this morning! THANK YOU!❤

[@natachaoceane]

good timing is my biggest flex 😂😂😂 I hope this can help you out!! All my love xxx

[@SarahHorner]

Wow. Phenomenal break down. Applicable to cycling too.

[@alicep2679]

Love this Natacha! So many important points and reminders. Love the training splits and exercise examples- you’ve given me more ideas to add into my marathon training plan! Thankyou!!!

[@edwardelric666]

I literally have been deep diving on the benefits of incorporating cardio to my weightlifting routine so this is absolutely perfect!

[@natachaoceane]

ahhh nice!! it really is a beautiful thing to do for yourself, if it makes you happy ❤‍🔥 I hope a tip or two can help from here! Big hugs Sharon!

[@jubejubexox]

I'm excited to implement this! I was definitely a zone 2 runner all of the time and it can be quite hard on the knees. Knowing that isn't necessary is very valuable!

[@keirahazlewood4223]

Literally me! My knees get so bad, and then I tried going slower and found I could run way further and felt less soreness/fatigue afterwards. Just need to plan the zone 2/3 session in somewhere to keep progressing

[@shannonallen1749]

So so helpful, thank you for this info 🙏🏼

[@isabellaasselstine8024]

just started getting back into running + gym sessions after an injury - i was literally just wondering how to balance the two and now this video shows up! thank youuuuu

[@misslaurarh]

Just to add in to polarised training - if you’re looking for specific running workouts that aren’t just zone 1 for the entire run and a sprint finish, I’d recommend fartlek styles. They will also help you to control your speed when you start to think more about your RPE (rate of perceived exertion) 💞

[@emoshazziii]

Yes! My Nike running app plan adds fartlek runs and I love them!

[@bibusa.m]

I fell in love with working out because of you and I'll forever be grateful for what you do❤️ I've been wanting to incorporate running into my routine but I wasn't so sure about it. I guess this is my sign😁

[@natachaoceane]

if there was ever a sign... this would be it!! I'm so glad you're in love with your workouts (: sending you so much love!! ❤❤❤

[@ZzSilentLegendzZ]

THANK YOU! The timing is amazing on this, I've been practicing long-distance running the past two weeks but feel like my training has been off. This is just what I needed!

[@tiffanychen9461]

Just what I needed for to coming winter off-season training! I was lossing motivation to train for triathlon and wasn't sure how to train efficiently at gym. Thank you so much for another insightful, well delivered video. YOU ARE THE BEST!

[@caitlinpaterson9710]

Loved this video! Would love something like this for biking/cycling and gym!!🙏

[@natachaoceane]

will definitely see what I can do!! All my love Caitlin!! ❤❤❤

[@ohok8524]

I’m getting ready to go to military basic training in few months and this is exactly what I needed. I’m mid 20’s and have 2 kids so I can’t function as 18year olds but I’m trying my best! Thank you so much for always sharing valuable information❤️

[@Ashley-km4qi]

mid 20’s is actually when you are at your peak physical ability lol

[@mayloniecrifasi]

Cant wait to start this video!! Always looking forward to your videos Natacha! I started running 2 times a week and have seen massive improvements in my cardiovascular and muscular endurance, while strength training 4 times a week (with some jump roping)! I plan to start the MOVE program in a couple weeks! I am SO excited!! Appreciate you so much Natacha! 🎉

[@lin__vinooo]

Omg! So glad you dove into this! I've been getting back into running again, and trying to build muscle as well, and I see so much messaging about how cardio depletes your muscle or you should only pick one or the other. I was literally thinking 'I hope Natacha makes a science explained on this bc the messaging on cardio vs strength training is so confusing!' Thanks for this - I know these videos take a lot of work and it's greatly appreciated! :)

[@natachaoceane]

you're welcome Angela you're worth it!! I agree the messaging around doing both is confusing and sometimes quite impractical (like srsly, no-one who works has time to train twice a day for 7 days!!) Sending you so much love!! xxxx

[@BlazerT48]

Just what I needed. I tried to ask people and their answer is a variation of "you can't do both". But watching your videos, I know you can do both, you're a living proof you can be good at both! and now you finally talk about it so thank you!

[@natachaoceane]

Hey! Yeah that’s been the classic mindset towards it all without any real proper investigation and study on interference effects, just conjecture really. I do understand it though: to be the absolute best runner you can be or to be the absolute best at other goals you might have, optimising everything for a single outcome is the only way. So I do agree in that sense 🙏

[@MelanieSakowski]

You’re charismatic, a warrior, strong and loving, knowledgeable and an excellent presenter 🤗 I love the cue of “nose breathing” for zone 1 training (I highly recommend nose strips, they’re a gamechanger 🙌🏻). Thank you for existing ❤️

[@sciencesongs4557]

The video I’ve been waiting for!! Thank you!!! ❤

[@natachaoceane]

all my love always, I've always got you

[@marykeel5424]

I think it would be really cool to see a comparison in different methods of cardio, specifically indoor cycling (spin) vs. running, and what that does for your body!

[@krysc3798]

Please make a strength training to go along with marathon training. I have to do some strength training for my marathon running plan and have NO idea where to start 😭

[@musicmania3939]

This was the most helpful video I have watched in a LONG LONG time! Looking for some fresh gym/running motivation in the new year and this has definitely provided!! Love your videos as always ❤❤❤❤❤

[@saraschumacher7584]

Thank you Natacha! You’re always informative and I appreciate you taking the time to share with all of us. It’s super helpful to have that information as i am training for a spartan race again. ❤ love you!

[@rae8748]

i’m in the gym and i just thought “hmm what’s natacha doing?” this is so perfect and the motivation i need. love you nat ❤️

[@natachaoceane]

You’re so cute for thinking of me 🥹🫶 all my love beautiful, I hope you’re smiling

[@anushkapopalghat3941]

Yesss exactly what I needed 🙌

[@natachaoceane]

ahh thank you Anushka!! Hope you're doing really well (: All my love!! xxx

[@karolinepalaciosjrgensen8231]

This is such perfect timing as someone who recently sign up to their first half marathon!!! Thank you Natacha, you always make such detailed and well research videos ❤❤

[@WiltedCelery]

This video was absolutely a godsend. I've been training for a 5k for the last couple months but I've been really thinking about how I can add in weight training for optimal health and efficiency. I've been hastily scribbling notes the entire time, thank you so much. People make this so unnecessarily complicated some times!

[@theaterkanin]

This is perfect timing and very good advice. I have been struggling with finding a good way to combine these two goals, especially I do not find it realistic to have more than three training sessions a week. So... five is still too much, but I guess I am closer to finding a good rhythm.

[@natachaoceane]

I totally get you, a lot of the books around the topic assume you can train 6/7 days a week with multiple workouts a day like you don't also have a job so I tried to make it at least as realistic as possible. If you can only do 3 days of training I would focus on your priorities (: there's no right or wrong answer (: or you could alternate between weeks what type of running you do (: All my love!! xxx

[@RachelKermit]

I was looking forward to a new video! I love that you're not just another fitness influencer/youtuber! No you actually do resereach, you take a look at the science behind it! And i've learned so much from you, when it comes to health. Not in the "this is how you should do it" way, no actual knowledge! And that inspires me so much more to get fitter. Not for the looks of it but to see what my body is capable of doing. You are amazing Natacha, never stop using that beautiful brain!

[@josryder7841]

This was such an excellent summation of combining running and strength training! Thank you!

[@Moon_Puff]

LITERALLY my current struggle. Thank you so much 😭❤️. I just want to be able to do it all - be strong, flexible, agile, run forever, and be fast. Is that really too nuch to ask for lol? 🤣

[@natachaoceane]

any time, I'm always here for you!! You know I really don't think it is at all. That sounds perfectly reasonable to me 👀😂

[@QuiteQuietASMR]

I have spent like two years of my life wondering what the secret business is that you and Mario started together lol. Are you guys still doing that business venture, or did something prevent you guys from continuing? Thanks for this video, Natacha!! I always ALWAYS appreciate the time and effort you put into your content!

[@vivianvitae]

SAME 😅 I’m so curious

[@monicaavila699]

SO much clarity from this video. Thank you!

[@yoanapaleva5929]

One of your best videos so far, incredible content!!! Thank you, Natacha💖

[@danishkamoves]

Wow! I was just this morning thinking about this topic! It's really hard for me to find the balance because I love running but my legs tend to be very think and I find it hard to build muscle, so this video really comes in sooo useful! As always! Thank you💛🔥

[@natachaoceane]

ahh thank you Daniela!! I totally get you, getting the balance right is hard but I hope this clears it up a little!! Sending you so much love!! ❤❤❤

[@evag.2187]

As a scientist myself, and a new sport addict I am in love with the quality of your videos and the amount of precise information ! Thank you so much 😍 also how is the timing of this video so perfect ? 😂😦

[@bettercallshoal]

Thank you, Natacha. I just stumbled specifically in this video. And i just started my running journey last month and since then i haven't had a schedule on when to run and when to train for upper body and lower body. And also, a new subscriber here!!! 🙋‍♀️💚

[@saranunezguijo3613]

you don't understand how happy your content makes me. As an athlete I am so tired of all the myths and misconceptions around exercise. I love your ideals and your approach to training, physical and mental health and wellbeing in general. It is also very very clear that you once were an athlete too and that you know what you are talking about, which is why I am so proud to have you as a positive influence ❤ thank you natasha for everything that you do for the athletes!!

[@cherrimira]

As a newbie runner, it really feels impossible for me to hit a zone 1 intensity while actually running and not walking. I've previously been trying to focus on the heart rate zones, but I've never been able to maintain a heart rate zone 2 or even 3 without falling back into walking. It's so frustrating. I'm never sure what to do, to help me progress quickly without overexerting myself.

[@helinsahin1116]

I wish we could also discuss this for heavier people who struggle with running.. I started off not being able to run for longer than one minute without Extreme pain and exhaustion, worked my wqy up to 6 mins but seeing ‚beginner’ folks running For 30 mins straight is very confusing.. how do I get there?

[@emilyrush5556]

You could look up the couch to 5k program (C25K). It takes you from running for 1 minute at a time to running for 30min over the course of 8 weeks. I'm on week 5 and it's been great :)

[@gagglesas]

I just learnt - slow down, running is actually much easier when you run very slow, I always used to run too fast and then have to stop imediately

[@alexandriacastillo9824]

I used the c25k app . I used to barely be able to run more than 3 mins at a time for a LONG TIME but now I can go for 20 mins without a walking break!! You can definitely do it, I believe in you!!

[@angelica_eats69]

@@alexandriacastillo9824 I started running about 4 months ago right after I recovered from COVID, I went from barely being able to run 0.5 miles to running 2 miles nonstop.

[@MrsMiddleAtlantic]

I also recommend couch to 5K, but also keep in mind it’s always you vs yourself. The fact you’re at 6 minutes when you couldn’t even do 1 minute is a great accomplishment! Don’t give up. ❤️

[@cactus9041]

I literally just started concurrent training last week and was thinking how much I needed you to make a video like this to make things less confusing - you read my mind!!! Thank you so much, this was really helpful.