How to Easily Run Further, Longer and Faster

[@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 (:

[@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!!

[@laurencharltonn]

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

[@lornaj3310]

"super easy miles" she says... I've never even run an "easy" 400meters... much less a mile!

[@jenHry-ng3pw]

​@@lornaj3310 The big mistake a lot of people are making is they focus on "running". Who cares if it is run, sprint, jogging, walking or whatever. The only goal is to stay in zone 1 a long time. Over time you will still be in zone 1, but will move faster. Mistake 2 is people want to lose weight by running. I would say "lose weight so that you can run". Losing weight is about nutrition (to actually lose weight) and resistance training (to keep muscle). Running is incredibly difficult for body when overweight and also very risky in terms of injury and long term joint damage. Cycling is much better endurance activity overall, but especially for overweight people.

[@lornaj3310]

@@jenHry-ng3pw There are clearly people for whom running is incredibly uncomfortable, and those for whom it is not. I'm not super sure that anybody in the second camp will ever really understand exactly why people in the first camp don't like it.

[@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.

[@jeyyran]

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. 😢

[@jeyyran]

@@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 🥰

[@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

[@susanlumley5547]

Same

[@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.

[@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

[@TNTwhyu]

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

[@Chimppk]

You're a legend!!

[@martita202]

Pp

[@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!

[@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!

[@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 🙏

[@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.

[@Eclipse240]

How is it going?

[@LittleCutieABDL]

as a biomedical scientist, i am very proud of how well worded and researched this video is; well done. The way you explain it too, very well done.

[@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!

[@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! 🧡

[@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!!

[@ninaxx9760]

I'm an amateur long distance runner, and i've been watching running videos feeling dumb because i didn't fully understand lactate threshold I'm so happy you made this video, it's all clear now. As always your info was useful.

[@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.

[@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 🧡

[@digitaldivelabs4310]

Just wanted to say this vid helped me hit a major milestone in getting back into shape after a few years of depression. I love running and love pushing myself, so naturally I put on my rose-tinted glasses and mistook my old high-tempo jog for my sustainable speed, and tried using that as my baseline starting from scratch. For weeks now I've been out of breath at the half-mile mark wondering why I'm making so little progress. Saw your vid and it just clicked that I'm pushing myself WAY too hard too early, so I toned it down for today's jog and was able to go for a mile at a very pleasant pace. I've been ecstatic about it all evening and greatly looking forward to tomorrow's run. Thank you so much!

[@sarahelmore83]

After a cancer battle & getting to 309lbs, on 12/5/22, I joined a local gym & fitness boot camp with an awesome trainer, & on 1/1/23, I ran for the first time in years. After continuing to train (my trainer uses boot camp for weight lifting & for running), I ran my first 5k this past weekend!!! I ran the whole thing, and while slow (I’ve lost just shy of 50lbs since I started my fitness journey but I’m still kind of slow), I knocked 3minutes off my fastest mile to date! I swore I hated running prior the 5k. But I really enjoyed the heck out of it, so much that I’m doing my 2nd 5k this coming Saturday! 💜

[@jeyyran]

Wow, that's incredible! Wishing you a lot of fun for your next run 💚

[@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! 👏🤍🤍

[@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!

[@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

[@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! 👏

[@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!

[@RideWithAnnette]

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!

[@yogisurfrunner1925]

Falling in love with running…Thank You! For a great video - I’ve been collecting runs since I was 12 (including 3 marathons) & COVID did me dirty in the asthma dept…but your encouraging vid put some wind back in the sails for a 56 YO ‘just gave myself shin splints in the fall’ again lifelong runner. Nothing can quiet your mind like a long run

[@AlexandriaHendricks0524]

I have been inspired to run my very first 5K in September! I have never ran in my life, so we are starting from scratch. I bought Hybrid to help me train. I’m so excited! ❤

[@Bluebell940]

This is the first video i've found that makes me feel that running for health is actually achievable. I love the zone mentality, this is super helpful! Thank you so much, you're an inspiration.

[@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 ❤‍🔥

[@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!

[@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

[@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!

[@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!!

[@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.

[@Rachel-cn9uk]

Anyone can run. I hear people all the time say my parents weren't runners or I'm just not athletic like that, neither of my parents were runners or very athletic, my father has type two diabetes and it's runs on his side of the family so the chances for me to get are pretty high, but I've combated this by running xc and track since 6th grade. I am now a sophomore and I've gotten my mile time down to 6:21. I know not everyone can just start running but even just starting at a 5 minute run a day can help you build up some strength. You can do it if you set your mind to it. Your determination will not go unnoticed and you will grow!

[@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. 🌈

[@Rojomanzana438]

Finally; an excellent video with a good graph that actually shows me everything I need to know in front of my eyes!

[@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!

[@doctorshezar]

I am a runner and I watched a lot of video about it. I can say, that your video is the best! Because you talk about ALL really important aspects of running! Thank you, Natacha❤️

[@natachaoceane]

You don’t know how much I appreciate your support and kindness. Thanks so much. This video was unusually difficult for me to get right and explain the way I wanted to so it means extra to know you liked it. Appreciate you always 🤍

[@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!

[@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!

[@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.

[@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!!! 🎉🎉🎉

[@SPPT-vh1ix]

I am impressed. As a physio and strengh- & conditioning coach i was just looking for some tips to better my own running experience and by doing this i also found a lot of bs-videos with really outdated advice. I am not that much into cardio sports and my clients usually are patients after stroke, surgery, in pain or strengh athletes. Everything this woman said, i know something about, was absolutely right and on point. Not overcomplicated and not too simplyfied. We need coaches like this! Coaches that do their best to implement scientific evidence into their work. Keep it up!

[@charlotte1618]

Thank you for this video!! I am on Couch to 5k week 6 and being asked to run 25 minutes at a time. It has been a struggle. I really like this information and feel that pacing myself, remaining in zone 1 (whether walking or running), consistency and generally just being patient with my journey will really help. I haven’t felt like giving up but definitely feel that 25 minutes of consistent running is a big ask at the moment. Your advice makes it feel much more possible to achieve. Thank you x

[@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!!

[@arielmerrill2607]

I've been running for ages, and I still learned so much from this 1 video. I absolutely love how you add the science and explain it so simply.

[@natachaoceane]

that means so much, I am so happy you like to hear it so thanks Ariel 🥺

[@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!

[@christelbrooks9452]

I used to do half marathons and run 6 out of 7 days a week before I tore my ACL. I absolutely fell in love with running and the meditative, healing qualities. Today I went for my first run in many many months (I just haven't been motivated until now) and I was beaming afterwards! The absolute best piece of advice you gave is to fall in love with running, nothing else matters! Thank you so much for this video, I absolutely love all your content! You are freaking amazing!!!❤❤❤

[@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 ❤️

[@stillwaters0502]

I have been watching this video on repeat over three months. Followed the tips. I enjoy running now. The metronome tip was the game changer. Thank you for everything Natacha. Love from Bangladesh!

[@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!

[@samanthastay3229]

I wasn’t physically active at all during quarantine and have slowly but surely got back to it. I have had this mind set of being bad at everything I’m doing while active, my body isn’t the same and I know it’s my own fault. Running has been an amazing challenge for me and this video was a great reminder to just have fun with it, and not push too hard.

[@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 💙

[@n0t51ck3n0ugh]

thanks for uploading more running content!! i was a long distance runner until my injury and i miss ittt but hopefully recover and run again soon love this❤

[@natachaoceane]

You’ll be back!! I know just how frustrating they are but I hope you keep the belief that your body will heal fully and I really hope to see a message from you one day saying you’re back to it! Sending you lots of love 🤗🤗🤗

[@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💛

[@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! ❤️

[@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..

[@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!

[@0Yazz]

I literally just signed up for a free personal trainer consultation at my gym and i said in the form that i'm "looking to improve my running" and then this video popped up! Love your work and all the hours, days, weeks you spend researching are much much MUCH appreciated!!!!!!

[@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! ❤️

[@viviannguyen1111]

I've never been a consistent runner... But I want to be one, and watching this video made me decide to really slow down on my run today. The run was much more pleasant and I can see myself doing it more often. Thank you!

[@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!

[@AnnieSimsie]

Hi Natacha, just so you know how excellent you are at explaining this and helping people to become a runner.... throughout elementary school to highschool, one of the common PE test are running. We were assigned a 2km and 4km running. The teacher would only let students know, "hey, next Monday, there'll be graded test of 2km running". There was no preparation, there was no guidance on how to run considering we were young. I failed the test numerous time, I always be the one who finish the last (other friends were school athletes). And for years, I have never run again in my life, thinking that I really suck at it and there's nothing that I can do. Noting as well, the emotional feeling attached to it, I felt like I was weak, I am lazy, I am not capable. The blame was all on me for the stare humiliation from friends and teacher that I always finished last. But now, watching this video, I know realise. It was not my failure. It was the teacher failure that didn't even do what they were supposed to do, to teach us. To guide us on how to run. To support us when it's difficult. I am now a much better runner compare to myself 10 years ago. I cannot believe that I could actually run. And it helps me so much with my physical and mental wellbeing. Thank you so much for this wonderful and elaborate video!

[@audball217]

I love all of your running videos, I cannot wait for your ultra marathon!! I’m signing up for a 5K, and I do want to work on my pace. I am captain of the slow runner club, but I want to challenge myself. I went from not being able to run a mile, to doing so many 4 mile runs for my half marathon training, and then eventually running a full marathon. I mention the 4 mile runs because I distinctly remember thinking how excited I was for my 4 mile runs because they started to feel like nothing but pure joy, then I recalled how 1 mile felt like torture, and it made me so happy to be in that spot. That was the moment I felt like a runner. Other runners I’ve talked to have said, either pick time or distance, and not both. That helped me a lot, because I constantly kept wanting to compete with others by running x amount in y amount. Running is only a competition against yourself. I would also do intervals instead of just running nonstop, in an effort to build endurance and enjoyment. From a woman who used to hate running that has now ran multiple half marathons and one full, you can get to the point where it’s enjoyable. I promise 💕

[@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.

[@alexcope4144]

So you're the only fitness personality I follow anymore, and I've just taking it upon myself to start using cardio for health purposes, rather than thinking about it purely as a fat loss tool. I'm getting older, and I'm becoming more health conscious and I was like, 'surely Natacha has videos on running'...I always skipped over these haha, but so very grateful you've done them 💙

[@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

[@zqlimy]

I've seen many videos about running, and honestly yours made the most sense to me! Thank you so much. I've heard "building aerobic threshold", "180 steps per minutes", "over striding" many times, but finally someone went into details what it actually means and how exactly we should approach this.

[@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 👏

[@marianaburns3320]

Just started training to run a race with my dad. Our first :) I've hated running in the past but am growing to love it. I'm running at my own pace which I ignored previously. It has made a world of a difference for me. I love your videos. This one came at perfect timing. Cheering you on for your ultra!

[@natachaoceane]

“I’m running at my own pace which I ignored previously” - that is perfection, do that!! Don’t stress about all the analytics and everyone else’s speed out in the park or wherever and you’ll become faster than you thought you could with time! 🤍🤍🤍

[@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

[@MelTheDestroya]

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

[@secureranger4914]

hi natacha i ran my first half marathon the other day and it was the best experience of my life and thank you for all the training footage really did help 1:45 was my time for my first one which i am really happy about cause i was ill the week leading up to it so chest was tight really want to apply for a full marathon and advice on how long i should train for cause i really under prepared for the half 3 weeks to be accurate thank you for being so positive and motivational.

[@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

[@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?

[@poppyfailes1971]

I’m a hybrid athlete and have tried to run for longer distances and ran a 10k this evening and kept thinking about zone 1, then I come home to literally the most PERFECT running video and video for me. Natasha you just knew!, i don’t know how but you did😂😊❤

[@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!

[@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!

[@Thefitty]

WHO ELSE HAS PTSD FROM THE BEEP TEST?!

[@JazmynCole-mx6im]

Which one? School or military

[@JazmynCole-mx6im]

Which one? School or military

[@Thefitty]

@@JazmynCole-mx6im school

[@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.

[@lisadamou6039]

Dw when I started I couldn't run 3 min, now I run 30/40 mins easily, just got at you pace

[@Martina-tv8pf]

She is able to turn my day into a better one. Thank you for being such a positive inspiration, you can’t even imagine how much you have helped me in my self love journey. You have a magic power I hope you can realise it. Love you so much

[@shika15]

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

[@KenFernbach]

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 ❤️🚴🏼‍♂️🏃‍♀️🌿🧘🏼🙏

[@fAEtusDeletus]

Love that "try telling a story while running" tip. Saw in a documentary once, that Outkast used to train stamina by rapping whilst running laps.

[@henlody8863]

I never comment on videos but I really felt the need to for this one. Ever since I watched this video, my running has improved immensely. I thought I could never run but this video proved me wrong. Thank you so much

[@natachaoceane]

That’s so so awesome to hear, I’m super happy for you and appreciate you taking the time to come back and say that. Thank you 🙏

[@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 😁

[@Jchamb]

@@AnniM88 well done, that’s awesome.

[@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 💚💚💚

[@jeagerkej3171]

Notification squad 💪

[@natachaoceane]

Wowww those fingers are fast 🔫🔫🔫

[@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😘

[@abiwatson135]

I used to run a lot and ive been trying to get back into it and this has simplified a lot of the complex stuff in my brain into something tangible that I can work with. Thanks you!!!

[@lennymwale411]

Let's acknowledge how pretty you look..💗

[@jamesmurphy2477]

I reluctantly agreed to do a triathlon with my little brother at the end of last year and to my surprise got hooked. Since then have been trying to get a 5k under 30 minutes. I have learned so much from this channel and have improved more in the last four months from things I have learned, then I had in the previous 10 years. My next race is downtown Knoxville on Saturday.

[@saramilton4981]

I've never seen myself as a runner. I mostly just do sprints, jump rope, dancing and walking as my cardio but this video made me interested to try running for real. Thank you 💕

[@anyssaquishpi4328]

No because I smile every time I see you post especially recently with school I keep getting that fear of not being able to workout because of those bad thoughts but it’s these videos that help so ty❤

[@maricela0090]

Girrrlll - this video came at the perfect time. I have bad asthma and never run. I’ve made myself a goal for 2023 to run and condition my lungs for it. Its going to be a slow process, but i am ready for it. I am starting this week. Now with your tips, i feel even more excited and hopeful about it. Thank you so much for this information! ❤

[@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 ❤