Kenyan Running Drills w/ Coach William Koila

[@rushodai929]

Love this because no one taught us to run, we just ran. And spent years and years dong it wrong,and getting hurt. This needs to be part of gym class from the beginning.

[@sahanwasmollick1851]

😊😊😊😊😊😊😊😊

[@LYNXHQ]

They also have years of being very very active and barefoot from a young age. So by teenage years they’re in great shape to start training. Its just the combination of Lifestyle, culture, discipline and coaching. Everyone can be as good as them.

[@jsacodes916]

Their foot and calve strength is crazy good.

[@bluesunset245]

Easy 10K warm-up, pushups, Goblet squats, sumo squats, reverse lunges, pushups, low planks, shoulder overhead press, high knee drills, lots of rhythmic weighted and free dynamic drills, gentle stretching. Thank you so much for posting this and thanks to them for sharing their knowledge so generously!! ♥️

[@piggy6801]

10 minutes btw, not 10k

[@salamciputih]

😅

[@piggy6801]

@lisadee7150 that's different from their warmup. Their warmup was 10 minutes easy, their actual running workout for the day was 10k, and they'll likely double again later that day

[@Espartano2024abc]

Y despues de estos ejercicios hacen algo mas?? Como empezar a correr? O lo de correr lo hacen otro dia??

[@ElCazaAnzuelos5000]

​@@Espartano2024abcComo hay lo dice el Coach al siguiente día son unos 10 KM a ritmos de 3:45 creo

[@nickvledder]

Our Dutch kids can learn from this. I would love to send my son for a training vacation for a week. This is discipline in its purest form. No distractions from 'modern technology'. Just simple materials and good working-ethics. That's all we need.

[@Paul-M21]

That was such a good video and It’s amazing to see how the Kenyans train. If you’ve got a brick…you’ve got a gym!

[@SendingStache]

so fun to watch this. I can't speak for others but I could certainly do with implementing all of this into my weekly routine. loved seeing the simplicity of it, breaking down the excuse of needing a gym or fancy equipment. that being said, 90 mins of that looks brutal! i'd be feeling sore from that workout for a month if i attempted it!

[@maloxi1472]

Especially at that altitude 😲

[@jessicashih6235]

It is almost unbelievable that they use such simple tools like raw bricks to successfully churn out many great distance runners, world champions. Awesome and jaw-dropping.

[@wiremanart]

Living at altitude, training 3x a day, always having a group,

[@jessicashih6235]

@@wiremanart many thanks for your advice.

[@zoluhwa3508]

@@wiremanart... And no popeyes chicken, dominos pizza and occasional weekend out at the popular nightclub with friends....

[@mohammedelahmadi4299]

Thank you, professional trainer... Of course, Kenya has global value and prestige, and this is thanks to hidden soldiers like you who create champions in silence and from afar... I am from Morocco, a coach and a runner as well. I am working on this training for myself personally.

[@jjchang9874]

And this ladies and gentlemen the reason why they are the best long distance running nation! Who needs a gym and a PT when you have a brick and stick and a well rounded coach lol

[@agnidas5816]

in the west the bricks are hand made artisan blocks at 20 dollars a unit - that's the only difference these days :p otherwise most coaches are following the same few books and university conventions

[@xxEmmeline.Laurier]

It’s also their genetics though, that make running much more natural to them. For instance, East Africans are born with higher calf insertions and longer Achilles’ tendons.

[@MegaMie77]

@@xxEmmeline.Laurier the genetics part is over played. The biggest difference is when one’s livelihood depends on it vs. glory. Most of these Kenyan runners have just this path to earn a livelihood. Other elite runners are running for glory. In one case, it’s life and death, in the other it’s an idea.

[@tulasiramrathod5075]

​@@agnidas58161

[@mathewstovell5167]

@@MegaMie77 Total horse shit. These are not unique exercises by any stretch. I've done these exercises before.. They are run of the mill basic exercises. You don't know what you're talking about. The genetic factor is not overplayed. It's under played. They have narrow hips and skinny ankles. You seem to think sport success depends only on determination and nothing else.

[@emmabroadway4239]

“Sticks and stones may break your bones” but in Kenya they make you stronger 😅💪

[@Halfhand]

Best video on the channel I’ve seen yet, very informational. Lots of respect to all the athletes, trainers, staff and ofcourse thanks to sweat elite for uploading :)

[@idachoy1863]

Thank you for sharing. Great to see a full session. Often, I just see snippets of the warm up drills. Also great to see some girls included. Love to see the coaches being discipline, clear , and encouraging without coming across as yelly drill sergant.

[@yerbolatomirzakov1346]

Just fantastic. Thank you! Also noted the rhythm they find in each workout.

[@mangoesboy]

Learnt a lot watching the video. Will use some of the exercises to improve my running. Just an amateur runner who wants to be fit.

[@cw4608]

So slender and strong, nothing but bone, muscle, and will. Beautiful people.

[@njabulomzimela3528]

The best teacher is an African teacher 🙏🏽

[@stryder99]

Absolutely beautiful to watch. Will most certainly incorporate these into the strength and warm-up sessions for me and my athletes.

[@kadman6]

What a pleasure to be able to see this! Thank you Sweat Elite! :)

[@sabbirbhuiyanspeedstar2033]

You also like running, I also like running, subscribe to my channel. It is true that if you support you get support.

[@BeigeBrownClip-jd2pv]

Thank you for posting this. Really helpful.

[@heartwar4397]

Thankyou so much for the tips and tricks exercise ❤️❤️❤️ love from India 🇮🇳🇮🇳🇮🇳🇮🇳 I practicing this for my army job...

[@thebestisyettocome7]

This is why Kenyans are the best at long distance running, they train very hard.

[@GTE_Channel]

And smart.

[@shuaibb8992]

The best at long distance is Ethiopia not Kenya remember, Bekele, Gabrielelasie, And currently Tamirat Tola is dominating the marathons while Selemon Barega and Edris are dominating 5k and 10k.

[@movement4life_]

​@@shuaibb8992 Eliud Kipchoge 😊

[@arsenalkenyasupportersclub3125]

​@@shuaibb8992Your comment is ignorant. Who is current World Marathon recorder.In history of both World athletics and Olympics.Which country has most medals

[@cobwebtheorem7538]

​@@shuaibb8992 the Kenyan pool of elite runners FAR EXCEEDS that of Ethiopia. Nuff said.

[@King_Rematch]

One of my many bucket list dreams is to go to as many of those practices/communities with loads of brand new gear and equipment for everyone.

[@ItenKenya]

You are welcome

[@hufemeve]

Plyometric workout in combination with running drills. If folks only knew how important is plyometrics for your overall form and healthy joints....

[@samorenhalder5096]

❤

[@sherryelebeauty]

I love watching these videos! The most beautiful runners in the world. I love watching how they train to compete. Amazing...

[@bobfet1]

This is really awesome to watch. They are on another level. Shows the importance of arm strength for running.

[@salamciputih]

I feel great to see you guys when you use basic techniques for running exercises..It's just basic exercises that we can achieve our goal.. I admire your effort..

[@andrewdevine4350]

The 2 videos I've seen so far are worth the £5 🙌🙌🙌

[@hoopeverlasting]

The best part, is arguably the coach ....he doesnt stop! What coach does that?!?! Awesome.🎉

[@nicksaveka5078]

So motivating ! Makes me wanna run and train for it more… I already do some running n gym but this makes me wanna go back on the track and do dynamic drills and speed work

[@Arif_Run4Life]

No wonder they are the elites. So much emphasis goes on running form and drills. Thanks for sharing I will implement some of these exercises to my weekly routine.

[@fatmel_8214]

Fantastic inside footage! Thank you so much!

[@aristodiga82]

Wow.. this is actually a very beneficial video! Thank you!

[@binyannik]

I would love to see Q&As and maybe a weekly news format ✌🏼👍🏼

[@thibod07]

Very nice! Every body did so well the exercises! That you for sharing! It must take many time to do so well those dynamic exercises! Thank you to the coach for sharing!

[@kudzanaichiwara9140]

Sweat elite💧 has never disappointed me up to now. You deserve my tribute...well prepared meal this one

[@hainguyennd]

the video is awesome. I would be very grateful if someone could tell me how many times a week we should do these exercises. Thanks again to whoever posted this video. greetings from Vietnam.

[@CharlieStrass1]

thanks for the videos. great insights via the great access you have to so many wonderful athletes. one suggestion: it would be great to include more names of the athletes or coaches whenever they are talking during the video. otherwise, i just find it too anonymous. (also, i find being addressed as a 'Sweater' quite kitsch, but...)

[@Juan-ob6oe]

MUCHAS FELICIDADES A ESTOS ATLETAS ME GUSTA SU ENTRENAMIENTO BIEN PREPARADOS PARA SUS BUENOS LOGROS. ATTE JUANITO 60CORDOBA VER MÉXICO

[@Ravikumar-kn7zp]

I have been running 10k..but i am struck to aim for half marathon...as it is quite hectic to cross 10k itself...need to join some academy like this that trains for long distance running...but i am going to follow this excercises. thanks for posting.

[@garvinlesporis3503]

That explains why they are some of the best in the world 🌎 👌🏿

[@John.Pdcsta]

This transforms runners,if your begininer like me i advise it, times and economy improving for me.

[@BirthwellDube]

I love the discipline of the and thanks for sharing their training techniques .

[@RA_77846]

It would be nice to see a slo-mo footage when they are running. I want to see how they land their feet, because I feel like I'm doing something wrong when I run. These guys are the masters and I want to learn as much as I could.

[@Abdo_Athelit]

Thank you coach ,good luck

[@MANAPRAJASWAMYAM]

He is a great teacher for running

[@mohammedelahmadi4299]

I hope you publish such excellent natural techniques. Thank you very much

[@rosapaz1827]

Gracias por compartirnos este excelente video, saludos desde Honduras

[@jinitsoni2338]

Great drills. Thank you for sharing this!

[@aureliohervertchable6684]

Es un gran placer ver el entrenamiento. Saludos desde México

[@EE-hi4re]

It's like a dance. Very nice. Our children (and their parents) should do this every morning. #americankidsareobese

[@AnthonyMcqueen1987]

It's not just running they have to do strength work as well to limit injuries and improve with time and of course flexibility.

[@joseojos8599]

Saludos y Abrazos desde la nasion de PANAMÀ🇵🇦🇵🇦🇵🇦🇵🇦🇵🇦🇵🇦🇵🇦🇮🇱🇮🇱🇮🇱🇮🇱🇮🇱🇮🇱🤲🤲🤲🤲🤲🤝🤝🤝🤝❤❤❤

[@chetanyasharma7869]

what a amazing session 👏👏👏 Thank you so much Sir ❤❤❤❤

[@Bandit---]

This video sets the standard for runners weekly calisthenics.

[@TheBoneruner]

Body pump Kenyan style. No fancy gym with blasting music

[@nancrureyes2219]

Me gusta ver el video varias veces, saludos de Zacatecas, México 🇲🇽 aquí tenemos una comunidad muy grande de Kenianos, que ya están muy bien integrados a nuestra sociedad, incluso muchos ya casados con mexicanas y algunas mujeres kenianas con mexicanos. Saludos!

[@justapedn1]

I’d recommend this workout for the US Army, but they’d spend $60 million for bricks.

[@selflesspk9027]

Waooooo ❤🎉🎉🎉🎉 so good people r together.. thanks for uploading this video

[@dara_1989]

i never knew running had a drill ... good exercise for school pt class 👍

[@jeffsamoei8123]

Good job my friend Koila... keep it up

[@fikrizdin2897]

these guys are in another level💯

[@HamstarBlah]

God bless you for sharing this to us

[@sachinkumar-uv3ku]

Sir plz upload full video plz

[@iagodalmau8236]

Wooow amazing!! One brick and sticks 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

[@RodrigoJaraPiccardo]

Priceless

[@EmergingHimanshu48]

Discipline is very important

[@sangramshinde-lk9js]

Love this sir, 🙏 thank you so much sir

[@jf1837]

That training looks brutal! I wouldn’t have lasted!

[@DarshanSingh-qg5ej]

The only difference here is altitude, the thin air in which you breathe and practice. When you go in plains you are a rocket 🚀

[@Running_with_Ritik]

Its too helpful Thanks for uploaded it😊😊

[@Simbku]

Thank you for sharing this video

[@radrunning8535]

Your training is going well. Great workout 😎

[@krishnachaitanya1220]

These people enjoy running ❤ and makes it a treat to watch them running

[@rishisingh2896]

Thanks coach ❤

[@karthii7736]

Great work ❤️🔥

[@ondrejnetolicky6665]

Thanks for this video,👍

[@huntermaynard8837]

Really insightful video! Thanks for the narration Angus! Any idea on the weight of these bricks? Would a standard brick for building be similar? Or more like a 10-20# DB. I do a lot of strength training (3-4/week) so this is helpful to make it more run specific

[@dannyj1983]

Just throwing in my 2¢ as a certified personal trainer. considering the length of this session and the goal of building up for some strength early in the training block without too much overexertion, the weight should not be more than 10% body weight. So yes, 10-20lbs is good.

[@sujathasuvarna7667]

Thank you we are implementing in our workout

[@CristianoSantosPFZ]

Now I see Why they are the best of the world. They work very hard every day.

[@josephikufu2789]

I love Kenya's training 💯👍👈

[@rosapaz1827]

Increible, eso nos enseña que cuando se quiere se puede y al natural con mucho oxigeno , que disciplina , perseverancia y entrega , con razon son los mejores!!! Bieeeennn👍💪🙏

[@Khouleibra30]

Africains are the best

[@bhabenmalodas4461]

I love❤ Kenya🇰🇪

[@carmevivancos7937]

Muchas gracias❤

[@alitchiefrocka926]

thats why they be a champion everywhere

[@heriyadiheriyadi7002]

Keren. Mudahmudahan nanti rejim yg baru bisa mengambil orang orang seperti anda yg terbaik untuk malatih atlet Indonesis

[@bigdreamacademy3005]

Kenya continue runner good and stronger

[@365tage9]

In all the drills the landing is on the toe or ball of the feet - are these for short running or for distance running also, these drills help to improve the running postures? Thanks for this wonderful video.

[@livrai-nos234]

Excelente warm-up Movimentação de todo o corpo... flexibilidade e aquecimento constantes

[@utkuzor2723]

Bu arkadaşlar koşmak için yaratılmış ve evrimleşmiş, doğal bir yetenekleri var

[@quiz-blasters227]

Thanks good video

[@SAGAR-no4gc]

They r so friendly ❤❤❤

[@mhd.ihsanfahrezi3206]

How can fix shin splint pliss i can,t runn now 😟

[@bowlsgermany]

Love these guys.

[@AfricanLitany]

After those drills, running a marathon is easy peasy.

[@maxvoroshilov3207]

That’s amazing!!!!!

[@nccassamboy5080]

Best video

[@darelet]

You wouldn't wanna know what the guys says in some instances 😮 He's actually named a short fella Zakayo, Swahili for Zacheus

[@davidpumalpa3405]

Mil gracias 🎉👌☄️

[@gargaash5273]

Ayaanle suliemaan Xiis bashiir iyo daalo guul sxbayaaal❤ ilaahay ha idinla garab galo

[@dinosertovic]

damn, all the people in comments being shocked and amazed how a strength training can be done with bricks and sticks.. you, my friends, are really the limited ones here. in your heads and minds :D not everybody was born in a city with a gym… i suppose most of you were, so you don’t even begin to realize what being creative means, and using a bricks for weight training isn’t that much of a creativity at all :D

[@wiremanart]

I haven't seen the inside of a gym in a decade

[@praveenmekha]

Behind every success is hard work