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

[@Toni.4]

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

[@natachaoceane]

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

[@paperigangsta]

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

[@emilygrace880]

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

[@vastipretorius2449]

@Toni it's that PhD talking 🙌🏼

[@stevenmacinnis6364]

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

[@lakshmisriram6704]

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

[@emmas5800]

Thank you!!

[@benedictlecluse2499]

Thanks you 💝

[@phacocataractdrlvkraju5]

Wonderful. Thank you

[@lakshmisriram6704]

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

[@sandrataylorfatloss3201]

What are zone 1 ,2,3?

[@zoecrabtree4428]

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

[@natachaoceane]

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

[@HomersIlliad]

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

[@SubtleForces]

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

[@alb12345672]

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

[@colombiantropics]

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

[@ericenriquecorrearodrigues3198]

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

[@anyssaquishpi4328]

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

[@natachaoceane]

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

[@heidiward269]

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

[@danread1997]

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

[@edwardpi9852]

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

[@67firecracker]

Yes! Please!

[@alyxlowe1095]

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

[@mimaw69]

Yes!

[@MentalHealthJourney]

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

[@angelatinio7021]

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

[@natachaoceane]

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

[@SandraHRASTNIGSandraSFotografi]

What is your Morning Routine ?? ❤

[@natachaoceane]

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

[@carontremble3136]

Absolutely love and needed this video! Thank you🤗

[@lilianshelley8111]

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

[@natachaoceane]

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

[@IngridFairlie]

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

[@fitsoccergirl]

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

[@loridiaz1068]

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

[@nadinealkharrat4931]

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

[@bettercallshoal]

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

[@Jasmine-th4nf]

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

[@natachaoceane]

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

[@Jasmine-th4nf]

@@natachaoceane 🧡🧡

[@rebekahharrison]

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

[@natachaoceane]

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

[@MrUpdated]

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

[@schizosqrrl]

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

[@robinmiller3307]

Dry shampoo works great! 😅

[@emmacooper4286]

Real

[@Cosmicolors]

FR!!!

[@DoctorJaneDoe]

Active rest day after activity, rest dry shampoo 😅

[@michelleklein3713]

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

[@froglodyte]

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

[@natachaoceane]

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

[@laurastadler5331]

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

[@natachaoceane]

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

[@laurastadler5331]

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

[@riverside341]

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

[@pluckythedragon]

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

[@natachaoceane]

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

[@BlazerT48]

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

[@natachaoceane]

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

[@camillab8830]

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

[@august_m_j]

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

[@margaret7086]

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

[@natachaoceane]

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

[@rosseaton990]

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

[@Ehmbe_Emme]

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

[@jadereyes1566]

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

[@shamieraauther3944]

as an ultra runner, most video on science based explanation, I will often skip on some parts of the vid but I just love when you talk about the sport science approach, literally watched till the end without any distraction! Thank you for this, hope it will benefit my runs!

[@valeriadalzotto10]

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

[@natachaoceane]

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

[@tzhou1272]

I NEED THIS. I started with strength training and then fall in love with running. I stopped doing strength training while I spent my time doing more functional sports. Then I realize I still need strength training for better performance. Love this video!!!

[@theShelbylaw]

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

[@rutaozolina9797]

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

[@tamarakenkovski4638]

Yes please!! 😍😍

[@juliasinead3586]

Would die for Natacha to explain rock climbing training!

[@gracewardy]

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

[@heathermarchese4371]

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

[@natachaoceane]

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

[@natalieel-zayat9638]

All joking aside, idk how you do it but every time I have a training specific question, you make a video about it. It’s wild! I just got back into running recently and was wondering how that would affect my gym goals and here you are… god bless you Natacha

[@rae888-bot]

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

[@natachaoceane]

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

[@dexxykins]

As someone who has gotten back into running this year but is now trying to incorporate strength training into the mix but doesn't have the foggiest about how to balance the two - this video couldn't have come at a better time. Natacha to the rescue.

[@AmyChenYT]

MY FAVOURITE PERSON EVER OMG🥺❤️ Another quality video as always and you’re hitting the perfect topics!!

[@natachaoceane]

ahh thank you so much Amy!! Hope you're having an incredible week so far!! All my love xxx

[@etkotsch]

I just picked up Running recently, trying to figure out how to incorporate it into strength training… and then THIS shows up! 😍 Natacha, your true power is mind reading.

[@misslaurarh]

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

[@emoshazziii]

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

[@cedricvnbg1119]

Wow, Here is the best and more complete video on the subject so far ! If it can help some people, here is my schedule (trail running training) : Day 1 : Leg work out (heavy) and shoulders Day 2 : AM: Upper body (Back, chest and core) / PM : Easy run Day 3 : Interval training run Day 4 : Full body (focus on explosiveness) Day 5 : Easy run (I like to do plyometric in the middle of this run) Day 6 : REST :-) Day 7 : Long run (and hills) The only thing lacking is the periodization with regard to a running objective.

[@jubejubexox]

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

[@keirahazlewood4223]

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

[@Natalia_Navarro_]

this helped me design my weekly split thank you! for those of you who like start the week with strength training and take weekends off.. ... here's my split

[@bibusa.m]

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

[@natachaoceane]

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

[@delaneypost3764]

hope we can all agree that Natasha is THE BEST fitness youtuber. your content always hits!! thank you for this one🫶

[@rachlanna]

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

[@Nyelands]

First time on your channel. I have watched a lot of youtube on running and strength training which incorporates a lot of science and data. I can tell that you know the science behind but you make it simple and easy to follow for the common man/woman. I guess there is a reason why you have so many followers.

[@laurariedt]

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

[@saranunezguijo3613]

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

[@lin__vinooo]

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

[@natachaoceane]

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

[@mariahmmcswain]

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

[@mollytaylor3669]

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

[@isabellaasselstine8024]

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

[@jocelot4812]

You absolute MINDREADER!! This is the video I‘ve been NEEDING lately!! 🎉

[@natachaoceane]

psychic brain waves engaged 🧠🧠📡📡

[@ulugbek_akhmatov]

Thank you for covering all related info for those who are looking to run and do their strength training in a gym (for free, without damn ads along the way).

[@iyttaspringer8958]

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

[@natachaoceane]

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

[@iyttaspringer8958]

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

[@esterromanin401]

Nat the entire world really would need to see this! Firstly, it has been so useful for me to watch, ‘cause i like to be a complete athelte, that can lift weights but also run and be fast and versatile. Secondly, every time that at the gym I say that I do HIIT workouts or that the day before I went for a run, people say “you’re wasting time at the gym ‘cause you’ll lose your gains”, and at first I thought that they were right. I have to thank the day I’ve started following you from the bottom of my Italian heart😂, because now I’m more aware of what I’m doing and I’ve learned that science is the only thing that can show us what to do to achieve our goals, with a balanced lifestyle and without stressing. Love u and thank u again ❤

[@TraXs.]

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

[@natachaoceane]

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

[@meepwoop]

i have been trying to juggle running with gym for sooooo SO long and doing such a bad job of it because i don’t know what i’m doing and most info out there caters to one or the other. i’m excited to try out this split - thank you so much!

[@alyssasmith5758]

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

[@sydneynorman1315]

same would def buy it

[@Rosalynn78]

As a lifter, a runner and a climber I give myself "seasons". I'm always lifting year round. Summer I climb, fall I run, winter I climb and spring I run. I'm always doing some of all of them, but my focus is on what's in season. I carve out more hours for my in-season activity. I also snowboard in the winters but let's be serious, that's mostly fireball and chairlifts. And zone 2 cardio from hiking to the best spots.

[@LisaKinoti]

I like this. I am a very schedule oriented person and I get burned out if I overdo things so it is important for me to enjoy activities and look forward to them. I enjoy strength training and swimming, and I want to be a better runner.... but I have wondered how to incorporate all those without burn out. I like your seasons schedule.

[@n_-_-]

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

[@dt994]

Running isn't my goal but I love watching your videos anyway. Literally my favourite KZbinr. Your channel is SO, SO underrated. Love that you always back up with science, really appreciate your efforts!!

[@rhiannononeill2781]

Thank you so much for this video!! I feel like you always hear people say that you’re either a “runner” or a “weight lifter” and that you can’t be both. But I’ve always loved being both! So thank you for giving quality info (as always) and ways to split up training 🤍 you’re the best!!

[@natachaoceane]

I totally agree and I can't wait for that to slowly become accepted and more mainstream. I find there's just way too much dogma around fitness and diet and a lack of nuance so maybe I can try to help bend that 🙈 That's amazing and I am so happy for you, as long as you're happy and look forward to working out what else matters!

[@lanil.9869]

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

[@Anasuper1850]

natacha im starting the gym in two days and this fits like a glove bc i also want to get better at running on 2023. thank you as always !

[@caitlinpaterson9710]

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

[@natachaoceane]

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

[@edwardelric666]

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

[@natachaoceane]

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

[@ohok8524]

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

[@Ashley-km4qi]

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

[@candiceelrod3787]

I’ve had a running goal I’ve been working for all year that I’m finally doing the race for tomorrow and then wanted to get back into lifting but didn’t want to lose all the endurance I’ve accumulated. This video came at the perfect time!!! Always love your videos - even your scientific rants. ❤

[@HappyPotter24]

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

[@aaliyahtainui]

Underrated video, this is insanely educated and well explained love it!

[@danielakruse4612]

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

[@natachaoceane]

now I'm thinking.....

[@PlaceboEllie]

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

[@beccamanos1515]

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

[@amybarklamb8803]

@@natachaoceane yes yes yes!!!!

[@melbazany7417]

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

[@nathanandtiffany]

I rarely leave comments but I thought you should receive some positive feedback. I’m a doctor of physical therapy, I have 5 science degrees one being in nutrition, a post doctoral fellowship, CSCS and so on. I have pretty extensive knowledge to speak in this regard. You do a fantastic job at looking at the literature and making the information approachable to the masses bravo. KEEP UP THE GREAT WORK!

[@ievakano322]

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

[@natachaoceane]

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

[@ievakano322]

Thank you SO MUCH ❤️❤️

[@joanna3221]

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

[@ievakano322]

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

[@shannonallen1749]

So so helpful, thank you for this info 🙏🏼

[@dimitrasinaidou3543]

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

[@natachaoceane]

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

[@jojoelliz_]

😍😍😍 just what I needed to make my day perfect, a natacha video!

[@natachaoceane]

you're so welcome Jordan!! All my love!! xxx

[@WiltedCelery]

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

[@DaniRudyyy]

Could not be more timely. How have you been reading my mind in my fitness journey for like 7 years

[@natachaoceane]

I'll do a science explained on my psychic powers at some point 😂😂😂

[@marykeel5424]

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

[@Nusqui]

I just started training for a fitness test that requieres running and gym training and i was a bit concerned in how to organize it and this video really help, thank you.

[@anushkapopalghat3941]

Yesss exactly what I needed 🙌

[@natachaoceane]

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

[@ninagalvao1]

I'm a runner who really wants to get stronger and some time ago, when you asked on instagram what kind of content we would like you to cover, I wrote exactly this: "Pleaaaaase do a video on how to balance running and the gym, I always feel like they cancel each other out". I've never felt so contemplated by a youtube video in my life, THANK YOU SO MUCH

[@natachaoceane]

Thank you so much back, I appreciate you letting my know what’s on your mind so I can always do my best to help ❤️‍🔥thanks for everything Nina 🤍

[@youknowrachel]

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

[@sciencesongs4557]

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

[@natachaoceane]

all my love always, I've always got you

[@krysc3798]

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

[@kellihumphries6493]

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

[@delaneyreed5697]

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

[@natachaoceane]

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

[@aislinnkeely6638]

I know you already have so many irons in the fire, but I would absolutely buy a Natacha marathon plan!! So many marathon plans out there focus on high mileage with little strength and it's never produced the results I've wanted. I've been supplementing my running with MOVE. 2022 and love it, but if I decide to run another marathon, I'd love a Natacha-approved, science-based regimen for protecting my muscle and building enough endurance to go the distance. Your content is incredible!

[@lke5122]

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

[@kirstyarmitage3802]

Natacha pleeeease come teach my uni lectures. Doing exactly this in my sports science course right now and it's gone in one ear and out the other. The way you teach and the passion you show makes all the difference and suddenly I understand what my teachers are on about! I love you for this. Sending you all my modules so you can teach them to me 😉

[@cscha101]

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

[@zaphireniatheodoraki1590]

This is exactly what I need! It's great to see an actual example of a weekly schedule, because every video I have watched on this topic is very vague. I get it that it depends on the person, but some concrete advice is necessary when you don't know where to start. Maybe also make a video on how we could combine running with your programmes?

[@theaterkanin]

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

[@natachaoceane]

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

[@kileym.6530]

i always come back to you when i start my fitness journey back up again (very much on and off but life happens and that’s fine!)

[@SarahHorner]

Wow. Phenomenal break down. Applicable to cycling too.

[@7jJUANCHOK7]

I'm a PT and I absolutely love all your videos, you always find the best way to explain dense stuff in such a nice and easy to digest way! You should come to New Zealand!

[@QuiteQuietASMR]

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

[@vivianwohlf]

SAME 😅 I’m so curious

[@juliasinead3586]

her skin looks incredible!! I feel its never looked better!