How to Easily Run Further, Longer and Faster

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.oce...
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I’ve had so many people tell me ‘I’m not a runner’ or ‘I can’t run’ recently, and yet I’m 100% so sure you could feel comfortable and confident running with a couple of the right tips around speed, technique, increasing your distance and how to think about your runs. If you want to enjoy running more, build your endurance and break that perception that running isn’t for you, this is everything I think you need to know to love it and find a happy running routine (: And if you don’t want to run and wanna workout in other ways, do your thing! 👏 As long as you’re happy and feeling good, you’re working out perfectly 🙌
A slightly better heart rate max estimator to help you find 70% of Heart Rate Max as your Zone 1 threshold: www.ntnu.edu/cerg/hrmax#Test%...
Here’s a short reference list of the RCTs and reviews that most directly featured in the video, and that are my favourites as a starting point if you want to read more about the research behind it:
link.springer.com/article/10....
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
www.semanticscholar.org/paper...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/29065...
www.ncbi.nlm.nih.gov/pmc/arti...
link.springer.com/article/10....
pubmed.ncbi.nlm.nih.gov/17940...
www.jospt.org/doi/epdf/10.251...
www.jospt.org/doi/epdf/10.251...
meridian.allenpress.com/jat/a...
pubmed.ncbi.nlm.nih.gov/33064...
bmjopensem.bmj.com/content/bm...
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/35418...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28544...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/34444...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
sportsmedicine-open.springero...
journals.plos.org/plosone/art...
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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 ❤️)

[@allie_ostrander]

Natacha, I’m a professional runner, and I gotta say that I am absolutely HERE FOR watching you run an ultra. Also, I am just so impressed by how much of an ATHLETE you are. I literally think you could excel at any sport. So impressive!

[@natachaoceane]

hey Allie! wow, you're amazing at what you do 🥺 thank you so so much for the vote of confidence and support, you're way too kind honestly. amazing athletes like you give young girls great role models so thanks for being such a badass and a good person too 🙌

[@emilyerin1094]

two of my fave KZbinrs have collided 🥲

[@Bexab53]

Omggggg Allie!!! Bleeedd blueeeee! ❤❤❤

[@neurodivergentlily]

Eyyyyyy!!!

[@mattsigllechner2524]

@@emilyerin1094 totally agree Emily.

[@imungukalevera8671]

I am a Biochemistry graduate who has been watching you for years and even though I graduated a long time ago and no longer work in research science, I am so grateful you take the time to share the papers you quote in your videos. It's hard work and it's appreciated.

[@natachaoceane]

hey Imungu! ah yay that's what I studied for my undergraduate degree too, I hope you loved it 😍 that's really kind of you. some of these videos honestly take way longer than even I would have ever thought for literally just 20 minutes of content hahah 🤦‍♀ so I really appreciate you saying! I hope you are so happy with whatever you've gone into now (:

[@laurenmillyx]

As a d1 college distance runner, i absolutely loved this video! People always ask how we run so much and enjoy it, but they don’t realize 80% of our running is super easy miles and only 20% is the hard stuff!

[@natachaoceane]

hey Lauren! look at youuu doing so well with the running! 🔥☄ I totally hear you and agree that's such a major misconception around endurance sports pretty generally.. the amazing news is that the reality of it all is much easier than the constant zone 2s and 3s a lot of people are picturing so hopefully we can get the word out! 👀🙏 good luck with your running!

[@verdivanderwesthuizen576]

Natacha can you help me train for a 42km 3of September is the race I like to run 42km under 4 hours

[@kassandraguzman4982]

Oh my gosh I have to tell you this video got me out of the “all or nothing” mindset when it comes to cardio. This is a huge motivation and I am so thankful for you and videos like this

[@natachaoceane]

Now you’re out of it you’re going to progress like crazy! Take your time, focus on the discipline to run well within your capacity and you’ll go far!!

[@saaya8964]

for people who are starting at an absolute complete 0, who might be overwhelmed with running (at the moment), i think it might be helpful to start out walking to build up some stamina and just get used to being on your feet. Not even necessarily walking quickly but just walking until your legs/feet don't feel tired after 3, 4 miles Good luck to everyone getting ready to love running 💗

[@maryn4150]

Thank you for this! I will start walking as I’ve been injured for a while and need to start slow again… baby steps! (btw cool to see we have similar pfp haha)

[@L-tb9kk]

thank you! I really want to get better at running but i can barely walk without getting so out of breath lol

[@isaT]

Yes, I'm actually doing that at the moment because I'm just too out of shape to run right know. I don't know if it does much for my cardiovascular fitness, but I can already see and feel a change in my leg muscles. Even though I just walk around 3 kilometers per day.

[@VividReads]

Do you have tips for keeping a good pace? I am very active and I am also a very fast walker. If google maps says you need 20 minutes to walk a certain distance in most cases I need half that. But when it comes to running I just can’t keep a steady slow pace. 😢

[@saaya8964]

@@VividReads ah i had/have the same problem 😅 i'm getting better at it now, what works for me is 1) to pick a pace that feels way too slow in the beginning and time it with my breathing (i do inhale over three steps, exhale over two, if i'm not mistaken). I know i tend to speed up and the way i know getting i'm too fast is if i notice that i start breathing through my mouth rather than my nose, (panting, basically), then i slow down until i can again breathe in only through my nose. I try to be strict with myself like this until i hit the halfway point, and on the run home i let myself go faster 2) I also don't time my runs, but instead focus on the distance. I know i did my 10k, that's great, how long it took me doesn't matter. And even if it took me 4 hours, that still would be 4 hours of exercise. Gives me less incentive to try and go faster than I can sustain 😂 3) i try not to take it (and myself) too seriously! If other runners pass me, that's okay, and i know that when i pass other runners (rarely) i've never once thought 'lmao they're so slow'. If you've found your pace, don't let others being faster stress you out Hope that helps you somewhat, good luck 🥰

[@JaeyunYD05]

I've been walking consistently for the last 2 months and have now decided to implement running into my regime. I went from only being able to last 3 minutes to running for 8-10 minutes at one time which doesn't sound like much but is a huge improvement for me. My goal is to run a 5K without stopping by the end of the summer. I find you as a huge inspiration for running because it amazes me how much you can run and how much the human body can really push itself. I may never run for 100 miles at once (it sounds crazy to me) but I look forward to pushing myself a lot more thanks to your videos. Good luck in the ultra!

[@kathyhalters4288]

I mean, that is an 300% improvement! That is amazing!

[@mf3422]

I just did my first 5k running without rest, enjoying it and Feeling great after. a really low cadans but still!! I couldn’t have done this a year ago.

[@ajohnymous282]

Did you do the 5k?

[@CutTheCrapAndKissMe]

Hey Im super curious where you’re at with running now it being September.

[@wintersprite]

Did you do the 5k? One of my doctors suggested that, I not only just try to up my physical activity again, that I also try to think of a goal event to work toward such as a 5k or hike, to try to help boost my mood and confidence (I have mild-moderate anxiety and depression). I decided to try doing a couch to 5k plan. It’s been hard at first. I started out at a faster pace than I should have (didn’t think it was that fast but I was getting out of breath easily) and have had to slow down. I’m planning to try my town’s Turkey Trot next month, although my main goal is just to complete it, even if I have to walk some of it. It will be my first 5k. Yesterday I got up to jogging 6.5 minutes in one set. My plan has me working toward 8-10 minutes and longer this coming week.

[@lucieb2734]

TIMESTAMPS 1:21 running intensity 4:49 about zone 1 6:38 zone 1 tips 8:19 distance x duration 11:15 running technique 12:07 upper body 12:47 cadence 14:00 overstriding 16:20 landing 16:59 volume 18:47 gym training 21:00 mindset

[@99Montie]

you're a god! I've already watched this twice. lol

[@Chimppk]

You're a legend!!

[@martita202]

Pp

[@bellathemusicaddict]

Why did they never break it down for us like this in school? 😩 They just made us run and then wondered why we didn’t achieve the times for good grades 😢 Since starting to watch KZbin videos about this and learning the exercises that an untrained runner can make to prepare for the first run, my running has improved so much and I don’t get Asthma attacks anymore either 🤩 Thank You Natacha 😊

[@wintersprite]

It’s probably the same reason I was never taught how to properly hula hoop around my waist as a kid. I learned as an adult that you move your hips side to side or front to back, and not in a circle.

[@maliamolck8635]

when she said that she didn’t care if we had to walk for 2 minutes and then run for one i almost cried tears of joy! i’m trying to increase my running abilities because i want to join my teams cross country team and i’ve been struggling because i can only run a half mile without dying. love you natacha! you make me feel better about myself!

[@TheMrsBeagle]

For a long time, I would stop to walk when my heart rate got to about 150, and slowly run again after it got back to 140ish, just to stay in the right zone. Eventually, the walking bits got shorter, and the running bits got longer, and soon, I could run and stay under 150 the entire time. It was awesome to finish a run and feel GOOD and not drained! Now I can run in this zone for 20 miles which I would have never believed 2 years ago. Don't worry about what other people think, either. Nobody knows if you're on your hundredth interval or what. Do you. You can do it!

[@natachaoceane]

Hey Malia!! Oh I’m so sorry you ever felt like that wasn’t enough. You’re going to do so well and you totally have it in you to get in that team! Run/walk sessions are totally viable and productive, you’re really contributing to your sessions but for right now remember we want to rack up a lot of time in that 5-6 RPE (intensity zone) so the time requirement is a little higher but you won’t need to feel super tired after each session. Let me know how you go! If you’re not sure how to progress I’m here, I’ll be looking out for a message and will reply if I am online!

[@maliamolck8635]

@@natachaoceane Thank you so much! I just went on a run, and it felt very strange but really nice coming away from it not feeling like my legs were jelly! I think I still only went about half a mile, but i felt like I could probably have done another one if i had to, which was awesome! it was good to have a friend with me, because i was constantly testing to see if i could maintain a conversation. i’ll make sure to update you closer to the XC season.

[@wallyevans4228]

I’ve started n stopped running 4 times beginning runner at 58, i always start running 30 sec then walk 30, moving slowly over weeks to all run but I now use Jeff Galloways run walk method n love it. At 70 I’m doing my first 50k in august

[@jennas2100]

Words cannot describe how thankful I am for people like Natacha bringing TRUE science to social media. Natacha, you're really doing a lot of good out here girl!

[@fermoy29]

This is perfect! I've run two half marathons, but after an injury and a couple of years without running, I feel I'm ready to start again from scratch.

[@natachaoceane]

The comeback is gonna be amazing!! You will already have such an amazing starting point and I have no doubt you’re gonna kick plentiful ass 👏 rooting for you Bea!

[@tenfaye]

Bea, I am in the EXACT same position as you and about to sign up for a marathon for December. Let's do this!

[@katherineparrish7114]

These tips helped me run my first 5k today!! I didn’t let myself go too fast in the beginning of my run and it made such a difference! Thank you Natacha ❤️❤️

[@natachaoceane]

look at you go, it's only been one day and you've already set a first!! doesn't it make such a huge difference to start off that way?! 😍 I'm so happy for you!! keep me updated 🙏

[@Lithrilla]

This is a 10 month old video, but I just recently started running. These tips are a game changer. I've tried running so many times in the past, but I always hated it. Now I can't wait until my next run, I find it really enjoyable.

[@RunInHerShoes]

I love this! Glad you found a new love of running!

[@heatherwiner2883]

I have walked miles a day for 30 years. Been trying to run for 4 months now and am very slow. Your video inspired me to not give up and implement some of the things you talked about. 57 years old and 40 lbs overweight so not easy but will keep going.

[@lulusketches]

I love your running videos! and SO PROUD you're going to do 100 miles! my husband is an ultra runner, if you ever end up in the same race as him I'll be at an aid station cheering you on!! 💖

[@natachaoceane]

Hey Laura!!! No way, wow that would be so surreal but I know it would pick my spirits up and mean a lot so I am going to be looking for you!! 😍😍 regardless I hope your husband does so great and you’re both healthy and strong! 👏🤍🤍

[@naomiwood1287]

I just signed up for my first half-marathon, in large part inspired by your positive fitness content! So excited about this video, thanks for everything Natacha!

[@Moon_Puff]

I know I'm repeating my past comments, but I'm so happy that lately you have these running oriented videos (given your current goals) since they line up so well with my recent efforts to take up running again - makes for some very appropriate videos to watch while running!

[@marijajoka2710]

I'm so so happy to see a running video from you! You're such I huge inspiration, I'll literally watch your videos when I want to feel motivated, so thank you! Hope you enjoy getting ready for the race ❣️

[@Tara-wi8kf]

Can’t wait for this!!! Love your running videos (and of course all of your content), watching them always makes me so motivated to go out and run. ❤

[@leahkitteridge4974]

This video couldn't have come at a more perfect time. I just watched your old running techniques video since I have decided to do my first 10k in July (with absolutely zero experience). I love the fact that all of your videos are science based, but you break everything down into simple terms. I've followed this channel for years and I love that you still make quality videos, without a doubt - you're one of the fitness 'influencers' that made me decide to become a PT myself, and to challenge myself wherever I can. I cannot wait to try implementing some of these techniques in my next run and I cannot wait for the next amazing video 💙

[@jpro_fitco]

This video was exactly what I needed right now! I’m currently in a season of “run slow to get fast”…but I’ve been getting really discouraged at how much I feel like I’m getting fatigued. As someone who has been running throughout life, I’ve just been feeling more out of running shape after having to take a break due to back injury. I’ve been going harder than I should be just to have a better time/distance, and this was a body check to my ego. Not to mention the information is all so helpful and I love that you explain the mechanics behind it ❤️ so excited to get more running content!

[@syerra7520]

Your video from back in the fall (October) about balancing weights and running is what got me started, now I’m signed up for a half marathon this summer! You are right- we are all runners!

[@sarahhansen8004]

This video is like everything I never knew I needed to know about becoming a runner! Such a different approach vs somebody throwing a training calendar at you and leaving you feeling lost. Thank you Natacha!! Just in time for the warm(er) weather coming to test out some zone 1 training, I’m actually excited ❤️

[@brittanyryan7958]

Natacha! This is great. Thank you. I started running last year after seeing your 24 hour running video. This year, I've set my goal of running a half marathon. This information is legitimately everything I've been looking all over for, except it was in one simple video. Thank you for all you do!

[@kathi5263]

Never ever clicked so fast. Only Natacha could make a runner out of me! 🫡

[@lilomorales6181]

Same!

[@natachaoceane]

Hahaha it’s gonna be fun AND you’re gonna progress like crazy, that’s the deal 🤝🤝 Really though however you want to move I’m cheering for you and hope it just feels so damn good! 🤍

[@stephanie3087]

Agreed!!

[@anam.m6092]

I really needed this. I've been struggling with running for so long, but I want to improve it to feel more athletic. Great content as always Natacha! ❤️

[@erint8550]

This came at such a perfect time! I just signed up for my first 5k at the end of May and was watching your old running videos last night for tips. You give such great advice and are so motivating, love your content :-)

[@stephaniedery6390]

GIRL I needed this!!! Finding my love of running again lately after a long hiatus bc I was putting pressure on every run and this is so helpful and encouraging. Thank you🫶🏻🫶🏻

[@valeriadalzotto10]

Perfect timing! I was just looking for a video to look at during my stretching! I am currently training for a sub 60min 10K, slowly progressing due to my busy university schedule. This video will definitely help and guide me, hope your training is going well, thank you for inspirirng us all💛

[@hannetoikka2124]

I used to run a lot a few years back but stopped because I got more interested in weight lifting. I don't know if it's the spring, your influence or something else that has made me want to run again 🏃‍♀️ Thank you for these running videos, they are inspirational as always! I wish the best for your training towards the 100 mile run 🧡

[@pia4819]

Natacha, I have enjoyed your content for sooo long and you just keep getting better and better!!! Thank you for always exploring new topics and teaching me so much about my body. This video really motivated me to go for a (very slow) run!

[@kaymackay]

This was so helpful! As time goes on I just want to get outside often and spend more time running! I even had my notebook out making a cute little guide based on your recommendations! I can't wait for your new running/gym program 🫶☀ thanks for being a positive light in this space!! ❤

[@wastoidjunkie]

Natacha, I'm a person who has just begun her fitness journey and i love how your tips are for literally everyone! Before this, I never thought of mixing my training (or indeed knew how to mix my training). Now i'm doing Pilates twice a week and going to the gym 3 times a week, mixing runs/incline walking and rowing and I feel the strongest I have ever felt. I love running and this just makes me more motivated to keep going!

[@paytonrussell9254]

I’ve always wanted to run but never had the endurance. I also love love weights. So, I’m so excited for this program that combines both! My grandpa just passed away, and I need something to help me through the strange feelings and time. You’re such an inspiration!

[@shellyJaaaay]

Thank you so much for this video! I just started running and I loved the way you explained everything so clearly and how encouraging you are! I struggle with looking forward to going on a run, but your enthusiasm is contagious. Im ready for the next run and looking forward to your content, as always!

[@TheLymphRMT]

This timing is bEYOND perfect ive been watching a rewatching your balancing strength and running training video as im doing my first 1/2 marathon this year. Thanks so much :)

[@karengilbert5051]

Your videos (and Build) have changed my relationship with exercise. In undergrad, I really relied on having a community of people to keep me motivated but in grad school I've found myself much more isolated. Reframing moving my body into something I enjoy and explore has drastically reduced the amount of shame I feel for not doing what I "should be" doing. I've tried so many more forms of exercise than what I did before. Thank you for all of the effort you put into your work, it makes a difference for so many of us.

[@khammer3427]

This video couldn't have come at a better time! I've signed up for my first 12k for this coming November, and this will definitely help me prepare! I've done a few 5ks but only the most recent one (this past February) was I actually enjoying it and feeling like I could be a runner. In highschool, I always considered myself as someone who hated running but something in me this past year said, "Nah, you could be a runner and I'd bet you'd have fun running too!" I think I've been subconsciously influenced by Natacha to get into running 😂❤️🏃🏼‍♀️ Best of luck with training for the ultra marathon, Natacha!!! 🎉🎉🎉

[@simplydk1]

Love how you make it sound easy. Thank you for being so passionate.

[@nikranger3558]

I got back into running after watching your videos. Your tenacity and hard work is super inspiring. Just the initial catalyst I needed to put my shoes back on and give running a go after I had my accident (hit by a truck). The techniques you broke down were easy to follow and I’ve been practicing them with minimal pain. Thank you.

[@xJanca21]

Omg this video truly changed my life. I allowed myself to run at a slower, more comfortable pace and I now look forward to my runs, instead of dreading them 😍 THANK YOU!!

[@faizankazi99]

My goodness! You literally sound like one of my exercise science professors with how thorough you are! Please keep making these deeply informative videos.

[@natachaoceane]

hahah I'm gonna take that as a compliment and hopefully that doesn't mean it felt like a long lecture 🙈 thanks for the best support, good luck with your Exercise Science degree! 👏

[@tiasha6098]

Can't wait to watch this. You are such an inspiration, honestly!! I can't believe it's been like.. 5+years? Feels a lot longer!! and still not sick of it. Your content is amazing, you should be so proud

[@liafukuda5781]

This video is exactly what I needed! I’ve been watching Natacha for a couple months now and I’ve been wanting to start running but didn’t know where to start. Thanks for such an educational video ❤

[@emiliehegh7614]

Your timing is perfect, Natacha! Your videos will always make me feel good ❤️❤️❤️ I was feeling stressed because I have a busy week ahead of me and I've just been notified that I have to fill in for an ill coworker tomorrow (meaning I have a 25 hour shift I did not plan for). Thank you so much for cheering me up and making my evening! ❤️

[@natachaoceane]

Hey Emilie! Wow that does sound like a lot - a 25 hour shift? Is that because you’d be expected to add a 12.5hr shift back to back with another? Can I ask what work you do, I’m so curious! I’m sorry, it does sound difficult but the best part is that it will pass and you’ll be through it 🤍 I know you’ll be great and I’m excited for some more peaceful time for you!!

[@emiliehegh7614]

@@natachaoceane Thank you so much! You're such an amazing person 🥹❤️ I'm a final year medical student working part time in the ER of small rural hospital. I am part of a medical student team that covers the surgical part of the ER at the hospital and we each have 2 25 hour shifts a month. If there are no patients we are allowed to sleep but I usually have to get up at least twice during the night. It's good experience and pays well but right now I have 2 very big exams coming up 😅❤️

[@natachaoceane]

@@emiliehegh7614 I'm so sorry for the late reply, I missed the notification! That's actually incredible, what an amazing contribution to the community. I have no doubt you've brought so much good to people who really needed it. This whole experience and the challenge of it all is building you into someone amazing and resilient as anything! 🙌 And I am happy to hear it pays well honestly, you more than deserve that. Go kick ass and take names in those exams girl, I am so proud of you!!

[@annika7897]

I am not even allowed to run in my life again because of my injured knees, but I am totally excited for this new video. And I probably will watch it like 5 times in a row. 🤗 A new video of yours always feels like meeting a really good and lovely friend who really cares about me. 🌈

[@ellenvoyage594]

Great as always!! Your last video inspired me to go for a new distance goal so I’m training for my first half marathon! I love your description of running to the metronome because I often just listen to the sound of my breathing lol

[@c4037]

This is the best informative video on running I’ve ever seen! I’ve been a runner for awhile now and have been slacking on weight training. Watching the information you provided on the benefits is really motivating to get into the gym a couple times a week!

[@kallieh243]

As a runner in high school I LOVE this video! I use your MOVE 2022 guide for my strength training in between runs and I have noticed the biggest difference in my speed and how I feel running. I just hit a PR of a 5:29 mile!

[@natachaoceane]

a 5.29 mile, you're flying!! 🦋 you're so speedy and it's so cool to even be a small part of that so thank you for trusting me with MOVE.! it definitely incorporates a lot of the resistance work I'm talking about for running since that's such a core element of so many sports, so it makes my day hearing that you're unlocking more and more!! you go Kallie, please let me know how you keep progressing ❤‍🔥

[@raqueldelarosa7141]

How do I “thumbs up” a video 100 times??? Thanks for always delivering the BEST content Natacha!!! 🙌🏼 This vid was SO well put together and explained in such a great way! Also, perfect timing as im about to start training for a 5K 😊

[@natachaoceane]

Hey Raquel! You don’t know how much that means, I really struggled with the edit of this one and had quite a frustrating time trying to tell the story clearly so thank you so much 🥹🥹 Please let me know how it all goes!! I can’t wait for you to be proud of that progress 👏

[@Lillillu1001]

by the end of the video i was crying cause i love running so much and you talk with so much passion and responsability about it. i'm sooo so happy i found your channel! so wholesome

[@IIIPhoebeIII]

Perfect timing yet again :) i have been running every other week now just to add it to my workouts and so far i love and i am really excited to see your training journey

[@evelineroth6176]

currently training for my first official half marathon this year! thanks for the awesome content - as always!

[@natachaoceane]

👏👏👏 wow I am so impressed by everyone and that definitely includes you Eveline! Your first event is going to be amazing, they’re just so much fun and I hope you finish with amazing memories! Rooting for you, let me know how it goes!

[@amyhendo7946]

I'm training for my first half-marathon too, hope it goes well for you!!

[@evelineroth6176]

@@amyhendo7946 yayy, good luck🥇🙌🏼

[@anaharri]

Same here! Training for my first 21K, so the timing of this video is perfect. Keep it up!

[@OMGiloveu1]

Me too! Going for my first 21k in may and then a full marathon in September. I’m scared af for the full but I know I’m gonna train for it and my preparations will get me thru!

[@dinafoxm]

Got my first 5k race in May and definitely have caught the running bug. I used to HATE running, every second felt like hell, it was just the worst. I never understood why anyone would voluntarily go out for a run. And then I just slowed down to the slowest jog and saw what my body can do when I go slowly (sometimes faster now!). Now I can't wait for my next run, because I do it the way it's fun for me! Good luck everyone, you can do it! 🧡

[@floatingaround3738]

Thank you so much! Particularly in regards to "running softer", as I've just taken running back up and have found my right knee to not be too happy. I'll give it a go tomorrow! Love you Natacha!

[@rachaelfitzpatrick8574]

I’m so excited to try your tips. I’ve always wanted to run. I had major surgery on my right leg in 2017 and it took 3 years for me to fully recover and relearn how to walk. Since then I’ve used your videos to help me develop my strength and fitness, and the fact I have been weight lifting and training my body in a way I never used to be able to do has changed my life in such a huge way. You make things so approachable regardless of skill and fitness level, and if it’s given me a huge confidence boost in my own abilities and the possibilities for what my body can do. The fact you put so much emphasis on personal capabilities and focus on what you *can* do in a way that gives room to build, rather than as a way to highlight what you *can’t* do is so encouraging, and means I’ve never felt the need to push myself to a limit that’s unrealistic for me. Thank you so much for what you do, Natacha! ❤️

[@lklk5140]

Lady, you are so good at what you do. I have been a runner on and off for the past decade and could never understand why I found it so hard to progress in my running development. This really breaks it down into such an easy to understand way that has made me want to get back on the treadmill ASAP. Thank you!

[@stevenoneill9762]

Great video. V encouraging. I’m def in the i suck at running camp. I’d never been a runner as a kid but as I hit fifty I’ve been very frustratedly jogging at quite a slow pace for a year or two but my heart rate remained stubbornly high and I was just seeing no improvement in pace and I’d come back red faced, knackered and disheartened. I am now trying this method and I am running SUPER SLOW. Im going more slowly than you can walk. It still resembles running, kind of. But I’m definitely enjoying it more. And I feel like I can keep going forever, and I’m just hoping that as you say, I will just get faster over time by putting in the hours and the miles..

[@andrewsmatilda99]

Just as I was getting into running, the right video by one of my favourite creators swings in ❤️ Thanks Natacha!

[@annelisewarren8]

Hi Natacha! Thanks so much for this video. I've been struggling with running long distances - avoiding injury, not wearing myself out too much, being conscious of my body's needs - and I love this step-by-step breakdown of how to safely increase my endurance and running ability. Looking forward to more of your content! :)

[@annettewashington7432]

I've been LOVING these videos lately. I'm a retired sprinter 😅 I've always been scared of long distance and that's been my goal for 2023. To run a 5k. I appreciate your tips as always 😁💕

[@natachaoceane]

hey Annette! so cool that you were a sprinter!! that's a tough sport, I always struggled with the mental side of competitive sprinting 🙈 I hope the transition to longer stuff is fun for you. Honestly I think the biggest thing to really enable the transition (especially from sprinting where there's so much emphasis on power development which by definition requires full exertion) is that this is the opposite: long, long and easyyyy. Full exertion has it's place but it's a very small portion if you're looking at the longer distances. Hope you surprise yourself with everything you go on to do!

[@annapade4433]

My coaches used to say for landing soft when we were on trails to “not make any dust puff up”. It’s a helpful visual. I’ve been struggling with runners knee and have been playing around with my stride, and I noticed that when I started to feel a pinch in my knee that I could adjust the position of my toes and the pain subsided again. Sometimes it’s just little things like stretching everyday, adjusting form, strengthening your core and hips, etc that make a big difference

[@berfinnurkara1716]

This is truly helpful and motivating. I have recently started running, I was so determined and read everything I could find to improve my our endurance. It is really hard for a beginner to understand what to do and find that mental power to do it. I must say your videos really helped me as you combine reliable scientific data and your own experience and thoughts in such a good way. I already started to run a lot better and my mindset completely changed, It was hard to imagine myself running more than 15 mins but after that first 5k and 10k later on, something changed in me and I believe my body is capable of doing a lot more than I give it credit for. Your videos really inspire me every time, can't wait for your 100 miles :)

[@nu_row_sigh]

The gasp I let out when I saw Natacha posted! Overcoming a back injury atm and I always feel so inspired (and knowledgeable 😊) watching these videos 💚💚💚

[@theironmanchronicles]

So absolutely inspiring and informative! Running is one of my goals for this year, with a 5k in two weeks, 10k in a month and a half, and a half-marathon planned for October, so all of your videos are so helpful and time-appropriate!! Thank you so much for being the beacon of light in the fitness world!!

[@marissajacobs7257]

How did the half-marathon go (sorry I’m a couple months late asking haha)?

[@theironmanchronicles]

@@marissajacobs7257 thank you for asking! It went really well, I completed it (which was the only goal) in 2:49! Given that i was travelling for a couple weeks during training, I'm really happy that I managed to finish :)

[@marissajacobs7257]

@@theironmanchronicles Congratulations that is so amazing!! So proud of you for sticking to it and finishing!

[@gowesnanjak]

Love this, more comprehensive, clear explanation than many coaches on YT. 👍

[@Koalasq119]

as someone who has recently started working out more and trying to be more health-conscious, your videos really make these topics so much more digestible and are incredibly helpful, positive and entertaining. and as a scientist and student who has to read research articles, go awf sis with all your references! i appreciate the hell out of you for taking the time to do all this

[@Thefitty]

WHO ELSE HAS PTSD FROM THE BEEP TEST?!

[@mootje333]

After completing c25k I started watching my heart rate during training and did 80% of my runs in HR zone 2. Absolutely nailed a half marathon only 5 months later 😊 up to a full marathon now

[@Adrian-fp7ym]

Great video Natacha. I have been running for over 10 years and I wish I had seen a video like this at the beginning of my running journey, would have avoided so many mistakes and injuries. Slow long runs for me on a Sunday are key with intensity workouts during the week and some easy gym work. If you are new to running, welcome and enjoy the journey. Keep up the great work Natacha and thank you.

[@shelbywright3638]

i just wanted to come here and say how much i appreciate you as a fitness influencer/educator. you really care about helping and educating your viewers! i’m so happy we have you on social media, you really have taught me exercise is a gift not a punishment! thank you

[@Margaret_Hemenway]

Omg, I just signed up for my first race... this is so helpful!!

[@natachaoceane]

Amazing!! Which one are you doing?? I’m so excited for you Margaret!

[@Margaret_Hemenway]

@@natachaoceane It's in Washington, D.C. They have a 10 miler Cherry Blossom Run and a 5K. Doing the 5k, but will try to do the 10 miles next year!

[@shika15]

Pretty sure my zone 1 is literally like me walking lol 😅😆

[@lutirichards6328]

Thank you for your kind spirit! So love your vids - informative, calming, empowering, liberating xx

[@WesJH]

Awesome video Natacha. Coincidentally perfect for where I'm at in my running journey. For someone who was a collegiate athlete and played rugby, not once did anyone correct running form. I recently had my running analyzed and it's made a world of a difference. Been consuming your content for motivation and continuous improvement. Thank you!

[@MegBoucher]

AHH I clicked this SO FAST. My first ever half marathon is in April of this year. When I first started my fitness journey, my ONLY goal was to run 1 mile without stopping - no matter how slowly. I'm so proud of how far I've come - thank you Natacha for all your tips and guidance!

[@VoyageurTripper]

My first half marathon is in May! I never considered myself a running and also used to have the goal to just go a mile without stopping haha! Best of luck to you 🎉🎉

[@carochan86]

​@@VoyageurTripper so now you are addicted?

[@Aphiliam]

“If you’re a beginner you can start with 2 to 3 miles.” Ma’am I can’t run 2-3 minutes ☠️

[@micktravel3285]

As she says, then you are too quick. Take it slower! Hope you find a good activity for yourself 😊

[@jpinkpop792]

Do the couch to 5k app, it builds up to that distance.

[@crazeeaz]

I tried to start running a couple weeks ago and strained my calf a quarter mile in.

[@sophie20001]

Run/walk for 6 weeks. Your body has to get used to running. Then try running for 30 min without stopping. Then you will be ready for marathon training.

[@sophie9984]

I discovered you a few month ago and started running because of you. But it was more stepping outside and running a little bit out of order and without a plan. I always thought running was such a cool hobby but I get easily frustrated with it, since it can get pretty exhausting pretty quickly. This video really motivates me to try again with more of a plan. Thank you! 💗

[@MelTheDestroya]

The most comprehensive, science-backed, and APPROACHABLE running video I’ve ever watched 🎉Thanks for breaking it down and PROPS to cute graphs.

[@jeagerkej3171]

Notification squad 💪

[@natachaoceane]

Wowww those fingers are fast 🔫🔫🔫

[@AnniM88]

Well... thanks to this video I am now inspired to start running again. I am a potato, please pray for me

[@AnniM88]

I can now run 30min , so it works 😁

[@juliechamberlain7605]

@@AnniM88 well done, that’s awesome.

[@jankalovering6408]

I'm sooooo excited for your running/gymml hybrid guide (finished cut 2022 and working on move 2022, love them so much)! It should come out just in time for my relay race 😊

[@BethJordan29]

Thank you so much for this video! Just trying to start out in running after realising my cardiovascular fitness needs improving, this video has told me everything I need to know and made me feel realise I just need to keep at it!

[@lennymwale411]

Let's acknowledge how pretty you look..💗

[@RollingQueen]

Iam not a runner. I sit in a wheelchair 😄😁But I still love your videos 🥰

[@natachaoceane]

Hey beautiful! I’m so happy to see you again, I remember our past conversations on here and haven’t forgotten about how inspired I felt by you! Sending you so much love, proud of your whole journey and hope you’re happy 🤍

[@RollingQueen]

@@natachaoceane You remember? 🥺I did the 100 days of sport challenge & I managed 69 days and I watched your 24 h running video for inspiration! You are awesome 🥰Natasha! Never forget that . Much love😘

[@bookybethany]

Never been so excited to watch one of your videos!!! I'm a runner and this is going to help me so much, thank you Natacha!!

[@ellieolsen709]

Love this!! I’ve been trying to figure out how to run better! You always know what we need! 😊🔥♥️

[@cllf9971]

Loved this video! I just started running after a 15 yr recovery from a back surgery. Thank you for this video. I have been loving my runs, specially because they get me outdoors, and moving my body in ways I could not before. I would eventually like to increase my running, but for now, Zone 1 feels like heaven.

[@ProtonChicken]

Natacha this video helped me so much! I’ve been training for a 5K and struggling to get 2 miles and today I got an easy 2.2 using the talk test the whole time. Just sang along to my music and breezed through the distance. Thanks so much!

[@ashleighhuman266]

This was so great to watch, I want to start running and the past few month of running have been quite challenging mentally because I have pushed myself to run fast and long distance and hard, and I feel a bit defeated and discouraged. But your information you’ve shared is really what I needed to hear! Thank you ❤❤

[@viktoria3097]

Every time I watch your videos I get such structured and detailed information but also can't help smiling with your jokes and positive attitude! Thank you for both :)

[@caitlinmuniz170]

This video came at a perfect time for me as I just recently started to add small increments of running into my workouts. I always hated running and never considered myself a runner and this video is extremely helpful and informative :) i love all your videos, thank you Natacha!!

[@j.stephenbrown]

This is the only video new runners, like me, need. Wealth of knowledge and very well laid out. Subbed! Thank you!

[@zuzanafellerova7255]

This is such a great video. As the spring is coming, Imma go for my workouts out more and more and I wanna start running. This is very helpful, thank you.

[@paz2991]

I have been watching your videos for an straight month non stop because they motivate me to go to the gym and for a run and THE MOST IMPORTANT that i got to LOVE IT. You, at this point ,have to know that inspire a lot of people to overcome situations and themselves but i had to tell you (even if you dont read it) and thank you for your videos and for being such a beautiful soul that transmits confidence and values, something so strange to find in social media nowadays. One month ago i couldnt even go to the gym by myself and now i am an absolute beast that enjoys going for a run and to the gym alone. And 70% of it is thank to you. Thank you thank you thank you Natacha.

[@magalilamontagne7934]

Natacha I love you. I have been wanting to start running again for weeks but I thought I was too slow and that I suck. I watched your vid this morning and I just had the best 30 min Run I’ve ever had by following your tips. I am so so grateful for all you do for us💕💕

[@camillaor]

I love the way you explain things! thank you!! I'm running a lot lately, and learning to love it. this video came out just when I needed it!❤

[@SLocky82]

Always get so excited when Natacha posts!!! I've never been a runner but watching u inspires me to maybe give it try!!

[@robinemandersloot1605]

Perfect timing! Natacha, you saved the day for me with this video. Good reminder to just go and feel good instead of chasing the numbers on my sport watch. Thank you Natacha!!! 💖

[@user-wx7wg5cn1m]

Great explanation, which reassures me that I am on the right track- thank goodness! I am totally in love with running, with so much help that I had gotten from the great posts on You Tube. I had so much fun in the past couple of days running in snow which hasn’t happened in a couple of years around here. Turned out to be really fun, not as treacherous as expected, and with a daily yoga practice, regaining balance with a few slipped steps was easier than expected and no pain nor strain when it happened a few times. It took me a few years to get it right, but so glad to see myself as an actual runner! Many thanks ❤️🚴🏼‍♂️🏃‍♀️🌿🧘🏼🙏