KENYA EXPERIENCE - DAY 4 - What does a long run look like in Iten?

The brand new Kenya Experience series will document a week in Kenya training at altitude and meeting some of the best runners in the World. Make sure to subscribe as new videos will be dropping every few days. This fourth video documents a long run and discusses what supplementary training they do in Iten, kenya.
I was gifted the opportunity to travel with the Kenya Experience camp. All views are my own and I have not been paid to make these videos. We wanted it to be organic so I will tell the story of my time in Kenya in my usual style. If you are interested in finding out more on the camps that happen a few times a year then
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Music Credits:
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[@benthomas6426]

Love Emmanuel's stride! He's such a smooth runner!

[@TheWelshRunner]

He really is. It looks even smoother when he is running fast.

[@justalilbester]

A cup of tea before a 30k long run! I’ve been doing it wrong the whole time 😉 very cool mate

[@christinaclementson2685]

Loving this series Matt! I think you’re really capturing what it’s like to train over there with some wonderful people. What a fantastic experience!!

[@Victoria.Pulliam]

I am addicted to this series! I would love to have a Kenya running experience

[@dokutaaguriin]

I love this Kenya Experience series!! My question concerns "age groupers". I am 56 so I am interested in age groupers. I don't see much information about age groupers in Kenya. It seems that the entire focus is on those younger, and want become world class elite, athletes. Any information you can provide about age groupers, life long running, retirement of those wanting to become elite would be much appreciated. Keep up the excellent work!

[@christopherwilliams2]

good question.

[@scottburrell4100]

Fantastic videos Matt, just what i was looking for as I've got my Kenya Experience stuff to re-organise post Covid (if post Covid ever becomes a thing!!). A few things from me for the Q&A, probably common things so you may have them already but...outside of nutrition on runs what is the normal Kenyan nutrition like? What were the meals at HATC like? I've heard that it's such a clean diet as shops over there full of choc bars/crisps/sweets/crap just don't exist as they're very much a western world thing. The non-elite Kenyans...are they all working? I understand the economy/cost of living etc over there is very different but are they working full-time then banging out 130m weeks?! I know KE have a number of staff but obviously not every Kenyan runner is working for them or rival companies. I guess they can do as they don't have all the other social luxuries/things to do outside work like the western world? Thanks Matt, as I've said before you're the most underrated running KZbinr, I'm pleased you got rewarded with a trip like this, was the least you deserved. Look forward to the next few episodes!

[@61js]

You definitely capture the vibe in this series.

[@runningwithaj]

I love the depth of your learning that you’re sharing. Thanks. My question is, what will you change about your approach to training as a result of this week?

[@juanseaforth5111]

Such great videos thanks for posting it. Happy New Year 🎆🎊

[@TheWelshRunner]

Thanks Juan. Glad you enjoyed. Happy New Year to you too 👍👊

[@interpol900]

I wish I could donate hydration, recovery, core exercises to unsponsored Kenya runners. They seem so nice and gentle of people.

[@jensmith3719]

I have so enjoyed these videos, do you think that westerners overthink and or complicate the nutritional input to running ? I recall when i started marathon running nearly 40 years ago we all did our long run fasted and hydrated on an every day basis, eating well afterwards, thanks again and good luck with your new found love of hilly routes, Happy New Year, best wishes Jen from Somerset

[@TomSzczepanski]

This is amazing Matt. Criminal how few views it's had considering how good this is, absolutely fascinating information

[@TheWelshRunner]

Thank you. Glad you enjoyed the video. I guess my vlogs can be quite niche but hopefully it’s interesting for those that do enjoy a longer video. Thanks for your support.

[@oldman9154]

Thanks again for sharing this I really enjoyed this.

[@danielstevens8827]

Awesome series of vlogs Matt, you’re smashing this KZbin stuff! 👏🏼 My question Is do they pig out on biscuits and cakes at 9pm in the evening? 🤔 Ok on a serious note.. how much sleep and down time do these Kenyans who are looking to be elites have and do they only consume tea and water for their fluids? It baffles me that they can go out on them super long runs and not hydrate in that humidity. I guess it just shows what great condition they must be in.

[@rodp7803]

Can you offer a breakdown of their diet? and whether or not you ate as they do, or plan on incorporating what you may have learned into your diet going forward?

[@stevierunner]

Great stuff again Matt...Thanks for answering the question about gels. Most simply don't use them. Can we know a bit more about the diet they use out there.

[@PabloRuning]

That is a beautiful history, show from Kenia, so beautiful the People who share your time with you. Fortunate are you and i hope enjoy this expirience

[@chatnwordnews3567]

Amazing running information

[@lifeinblackshort]

Another fab video matt 👍

[@patrick7228]

Got a bit emotional on the long run part. Not sure why. Just beautiful. My question is there such a thing as a casual / club runner in Kenya or are they all training to be elite? What does the equivalent of a 40 year old club runner's training week look like if there is such a thing?

[@matthewknapper7430]

Great series and a brilliant reminder to just how simple running can be, no gadgets, gizmos, training aids, super shoes, no posh gyms.. just the desire, determination and work ethic... If I was to ask one question it would be, given the majority of the runners have no sponsors how do they manage work and running or are they earning money by running with the experience, tips etc ?

[@toby2518]

These videos are great, thank you. They are getting me even more excited for my upcoming trip to Iten in December

[@eztltd]

This is awesome!! Have absolutely loved watching these videos. Ironically I watched this video just before heading out for a very wet, muddy plod in the rain. It’s amazing to see how many of the Kenyans run with such a beautiful easy running form. Coming form South Devon where the longest flat stretch of road is about 200m long, it is comforting to hear that the Kenyans tackle hills all the time. I hope this works in my favour For your Q&A I have a ton of questions: Was wondering if any of the Kenyans do strides after runs? Do they stretch, foam roll, etc or are these things only Westerners? What does the average Iten runner do when not running? Are they working other jobs or just resting? And how do they get their kit? And on rest, I’ve heard the Kenyans are world class at this. Hi do they approach rest or are they like a lot of westerners trying to cram in as many things as possible into every day? How did you approach your filming and editing while out there? Really love watching your videos - I always know they’ll be excellent and lots to learn and think about it. Top stuff Matt and all the best for next year to you and yours.

[@TheWelshRunner]

Thank you so much for the detailed comment. I will address the questions in the vlog. Great questions. Thanks for the kind words on the vlogs too. Filming was a challenge as it was really important for me to make the most of the short time I was there but also to get silence footage so I could share it all. It was a balancing act but thankfully the Kenya Experience team were really helpful too.

[@irenedavo3768]

Please watch videos of Jim Nduruchi Kenya 🇰🇪

[@sotimak6554]

I think what impresses me more than anything is the atmosphere of the place and how nice and chill everyone is coming across. Would you say that’s accurate or just how you portrayed it? where are the mean people? 😂

[@matthewgreenidge172]

Great Video

[@tonyfennell7827]

Another great episode. Big question and one that I am sure you will be addressing at some point, but are you going to be adapting your (and Kelly's) training based on what you learnt in Iten?

[@drjay14]

Awesome series, waiting every day for the new vid. One question for your Q&A: Specifically for the marathoners, how do they structure their periodization? Linear/non-linear? Distinct training phases like base/hills/anaerobic...? Thanks and keep up the great videos!

[@FPL_James]

Loved the series, think it was really nice to see you back with some new videos discussing things you love. Hopefully plenty more to come in 2022. Looking through the comments a lot questions I had are already asked, but I couldn’t see anybody asking about recovery weeks during a bloke. Is that something they do? If so, how do they approach them weeks. Also, you’ve touched on Altitude and the advantages in other comments. But I was curious about the disadvantages in regards to race pace specific training. During the videos you always said they train to marathon or half marathon effort, but how do they know what pace they can hit? Or is it almost a stab in the dark on the day.

[@Will_Mitchell187]

what an experience. Great videos and insights matt 👍

[@Alex.1739]

That looks incredible, great blog

[@zarabowman7255]

awesome video!! so insightful

[@MrKargbo23]

THIS IS WHAT I NEEDED! I have always had a huge fascination towards the running culture of kenya and ive always been searching for someone to give us an insight into it........so thank you! The cross training elements you touch on is something ive always wondered. these running camps are in rural villages so i cant imagine there are many if any gyms. like you said i think its not needed for them as they live a more active lifestyles and the terrain is conducive to strengthening the legs.QUESTION : do you believe that there body has adjusted to not rely on nutrition before long runs and you do you feel it may benefit them in regards to how economically they can use carbs?

[@dudebruh88]

Q: Do you think you could go over some of the fixed costs that would be involved living there like lodging,internet, & nutrition expenses. Additionally are there more serious running groups that can be joined who do the extras like strength, core, drills, massage, ect. Thanks love the channel :)

[@RunningTrips]

Hey Dan, I hope you don't mind us jumping in here on Matt's behalf. The camp Matt was part of is our Kenya Experience camp. At Kenya Experience, we provide local transfers, full board accommodation at the high altitude training centre, and a fully coached and guided running camp. This includes all aspects of the running and non-running side (Seminars, Coaches Corner sessions, Gym, Drills, and more social aspects such as meeting local athletes) as Matt is highlighting in these great vlogs. The camps are a combination of 'serious' but also fun and for the experience side as well. We want all our runners to go away as better, more informed, and inspired runners than they arrived, but you don't need to be a 'serious' or a high-performance runner to attend. I hope that helps, and if you would like any additional information the link to our site is in Matt's description for the video, or else please feel free to reach out to us directly. :-)

[@TheWelshRunner]

Hey Dan. I think Running Trips has answered your question really well. The Kenya Experience is aimed at all levels of runner but includes strength, core, drills and then you can get massage as an extra easily at the camp or from one of the locals that offer massage.

[@rossfripp4503]

This looks like a great experience and something I'd be keen to do! I'd like to know if they run their long runs as "steady" what sort of pace might this be for them, and what sort of pace do they do their other daily miles? Just at recovery pace, or mostly steady too?

[@sotimak6554]

More questions I’ve thought of: how do the Kenyans taper? Do they run this programme year round or is this kind of their base training? Thx for this. Can’t wait for the q and a 😊

[@acepro247]

Really great content. Keep up the good work. My question is whether there were any runs in Kenya that sat outside of the Easy, Marathon, Long, Threshold, interval, repetition that Jack Daniels uses in his training methodology. Also, at the end of these runs are the Kenya guys looking like they want to drop to their knees to recover or do they not train to that limit - e.g after a particularly hard workout I just sit down as am totally exhausted. What pace should threshold be at, I really struggle to hold the pace I run at (for 20 mins) but I know race pace for 5k is still 15%- 20% quicker (and a longer timeframe). I would say it is not too hard physically but mentally tiring to keep that pace as thoughts of stopping are frequent. It puts me off wanting to do threshold each week. Thank you for your insights.

[@GyulaJentetics]

I enjoyed the video 👍💯💪

[@TheWelshRunner]

Thanks. Great to hear.

[@miks1063]

Love thisss:)

[@TheWelshRunner]

Thanks Mika 👍

[@crayontom9687]

Hi Matt, great video again. My question is whether you could speak a little bit about what these Kenyan guys do for work. You mentioned the elite elite guys who are sponsored and probably get prize money etc, but what about the next rung down and the next and so on? For example, Emmanuel obviously works for the Kenya Experience but did you meet anyone who does a manual job or who has to fit runs around a ‘normal’ type job? Cheers, this is a great series

[@ashokkumarsudarsanam5908]

♥️♥️

[@TheFox3300]

Humidity 100% and 12degrees on that run?! Those trails look amazing.

[@PDARUNS]

That Kenyan beside u matt was running well within himself there.

[@shandyooo]

Great series! For the Q&A: was there any talk about injury? It seems like injury is such a big part of running here, do you think they approach running in a way that prevents injury more than here in the UK?

[@bigboxerable]

I bet they get injured far less because they have lived a more natural, active life with more natural movements all their lives. Not stuck behind a desk or on a sofa like us.

[@romanbrcar6640]

Great vlogs: kenya experience. One question: I host a podcast for runners - The Happy Runner ... would you be interested to talk about your kenya experinece on the podcast?

[@senseiquickbooks4588]

Emmanuel running form is so effortless... Like a guy doing ballet at 18kph...

[@chrisowen594]

Love the content. QQ, when you say steady pace on a long run, is that marathon pace or a bit slower or faster? Thanks 🙏

[@tstede27]

I just discovered your vlog as I've become extremely interested in traveling to Kenya to experience the running culture through the Kenya Running Experience . -What your diet was like when you were there and how it compared to what some of the runners there eat? -Do you feel it would be worth it for anyone (non-elite) who's very interested in running to partake in Kenya Running Experience to go do it? Also what running shorts were you using in the video out of curiosity? Much respect and thank you for the awesome content!

[@RunningTrips]

Hey Antonio, Hopefully Matt’s videos themselves and the q&a answer the question of if the Kenya Experience trip is worth it for interested runners. Obviously we are biased in saying that we think it is 😀 but please feel free to reach out to us if you have any additional questions or would like any further information.

[@andrewgolley6607]

Loving this series, looks like you had a great time. So, if you were single and could work remotely, is it somewhere you could live for an extended period of time?

[@kevinschauwaers5585]

How is Emmanuel doing with his bus for bringing children. he's proud of his bus.

[@christopherwilliams2]

Really enjoying this journey. Can you tell us everyday what shoes you’re running in?

[@TheWelshRunner]

I wore Novablast for all of my runs except one road session (Day 2) and track (day 7) where I wore Vaporfly.

[@struanwilson820]

What’s your biggest take away from their training methodology re the run itself and nutrition vs ‘normal/ mainstream western’ training

[@andrewnewell128]

Do many runners use garmins etc?

[@christopherwilliams2]

What kinda of shoes are the guys from the Kenyan Experience wearing? I’m looking at the training roads and it seems that alpha flys won’t last long. 😅. So trail shoes or rugged / durable road shoes?

[@TheWelshRunner]

Road shoes. Didn’t see anyone in trail shoes. Some (I can’t say how many) of them own plated shoes which many hold back for a race. They don’t wear plated shoes on the uneven trails. Tbh I’d probably have to watch some of the fartlek back in slow motion to see what athletes were wearing.

[@adrianpalleiromiraz7400]

These Kenia videos are great. Thank you. One question, what percentage of max hr is steady effort, approximately?

[@TheWelshRunner]

Thanks. Glad you are enjoying. Kenyans aren’t working to HR. Everything is much more natural than that. They won’t go into a run and say let’s look for a steady pace at X% HR. Plus the group will contain runners of different levels so some will be working harder than others to sustain the pace. Additionally many of the runs will depend on how they feel that day. Many groups have a leader and no one will run faster than the leader dictates. So very difficult out to put a number on the HR. If you work in zones. I would say they do most of the run upper zone 2 and then some of it in zone 3.

[@adrianpalleiromiraz7400]

@@TheWelshRunner thanks for the answer!

[@Inyasipriscusi]

Kimbia Polepole, Karibu Kilimanjaro.

[@cuberstu]

How do you think this experience will improve you as a runner?

[@EmotiveTurn]

What is their nutrition like- how much and what type of food etc?

[@Lescoureursfoudelasco]

How much do you think the constant training at altitude plays in favor of those Kenya athletes. Would you consider it a major factor in their performance, compared to others?

[@TheWelshRunner]

I’ll answer this question in more detail in the Q and A but in short I think it’s a massive advantage. However there are lots of areas around the World where athletes can train at altitude. I’ll discuss it more in the vlog. Great question. 👊

[@khosroukheradmand3200]

Hi Matt , thanks again for Kenyan experience videos, I’m seriously considering the experience , my question is : is there a family package , I have got 2 young kids and wondering if there are anything for them to do while me and my wife go out with running groups? Thanks again

[@RunningTrips]

Hi Khosrou, I hope you don't mind us jumping in here in place of Matt. We organise the Kenya Experience camp that Matt was part of. We would be delighted to have you and your family with us in Iten and you would be very welcome. If you would like more specific details then please do email us directly (the link to our page is in Matt's description) but generally speaking, there wouldn't be a whole host of activities for kids to get involved with, not on an organised level anyway. So it really depends on their ages, what they are in to, and how independent they are/how happy you are to leave them whilst you are out running as there isn't anything specifically in place for childcare. I hope that helps and please do not hesitate to reach out to us if you have additional questions.

[@gavintownsend4372]

Matt about your own run camps in the FOD?

[@TheWelshRunner]

That would be amazing. I think FOD is the perfect place for a UK camp but I’m not the guy to organise it 🤣 - I don’t have the time. Would be cool though.

[@nickstafford01]

You mention that your HR is higher at similar paces due to altitude...what about your perception of effort? Did that remain the same?

[@TheWelshRunner]

Difficult to explain. The perception of effort matches the HR. However my legs are moving slower than they would be back home. So my legs don’t feel as if they have done as much if that makes sense.

[@patrick7228]

Also. Do they stretch?

[@ian757]

Watching your slow-motion footage I noticed that you have a good heel flick with your right leg but none from your left leg. I’m not a coach at all but is this something that you could change to make you more efficient? Does it indicate that your right leg is stronger than your left leg? Does that show up if you wear a Garmin running pod wot see your L/R balance?

[@TheWelshRunner]

Thanks for the feedback. I think it’s just camera trickery. The angle the slow motion is filmed makes it seem that way but if it was filmed directly from behind it should look more even. L/R balance on Garmin is normally very even. I do have some imbalances between my left and right though.

[@irenedavo3768]

Do you watch Jim Nduruchi Kenya 🇰🇪

[@userten4340]

How much do Emmanuel and the guides charge for doing their magnificent job?

[@TheWelshRunner]

I do not know. They are employed by the Kenya Experience and are paid through them. They do a fantastic job and it is a pleasure to get to know them during the camp.

[@irenedavo3768]

I have questions

[@tomshaw5435]

Will you be going back next year?

[@ratemut]

Nice video 👍🏻. You look tired 😎

[@TheWelshRunner]

Thanks, glad you enjoyed the video. Christmas, work and 4 kids will do that 🤣

[@processmyrun6559]

@@TheWelshRunner May I ask, what is your job? Also, how do you deal with the kids when running with Kelly?

[@nickstafford01]

First

[@nickstafford01]

Good job Matt. Inspiring and insightful stuff

[@TheWelshRunner]

Thanks Nick. Glad you enjoyed and thanks for the comment.

[@Ravi_kumar1997]

hlo i am from india ..and i have a question ...how many times core workout in a week ?pls anwser my question

[@TheWelshRunner]

Thanks for the question. Are you interested in my training? Or how a typical Kenyan runner I met trains?

[@Ravi_kumar1997]

@@TheWelshRunner yes