YOUR QUESTIONS ANSWERED! HR, DIET, SHOES, MORE | Marathon Training in KENYA with LUIS ORTA | S02E11

Welcome to another episode of Marathon Training in Kenya with Luis Orta! This year we bring you a ton of great new content from the Home of Champions: Iten, Kenya! In this season, we meet up with some of the huge groups that train together in Iten, joining them on long runs, medium long runs, fartleks, track workouts, easy runs, and more! We have some special guests, including Olympic medalist Paul Chelimo who was born and raised in Iten.
In this episode, I answer the most commonly asked questions viewers have left in the comments. I personally read each and every comment and do my best to answer questions there, but there are a bunch of questions which I get asked all the time, so I decided to do an episode where I answer these commonly asked questions.
We cover my diet, Kenyan’s diet, HR and zone training, cadence, the shoes I wear, rest times between intervals, breathing, Kenyan climate/clothing choices, and my content creator: Nate Castner.
If you have other questions, I’m more than happy to answer them! Just leave me a comment!
Each and every one of you is invited to join us for your own Kenyan running experience! All ability levels are welcome! Please visit runningmecca.com for more info!
Thanks for watching!
Fueled by theFeed / thefeed.com/
To follow Luis on Instagram: / ortaluis15
To connect with Luis and be coached by him: www.myolympiccoach.com/
To buy My Olympic Coach and Venezuela Merch: www.myolympiccoach.com/shop
Video produced by Nate Castner with Mountain Techne - To follow Nate / mtn_techne
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Bienvenidos a otro episodio de Entrenamiento de Maratón en Kenia con Luis Orta! Este año les traemos contenido nuevo y excelente directamente desde la Casa de los Campeones: Iten, Kenia! En esta temporada, nos reunimos con algunos de los grandes grupos que entrenan juntos en Iten, uniéndonos a ellos para fondos, fondos medio largos, fartleks, entrenamientos en pista, corridas suaves y más. Tenemos algunos invitados especiales, incluido el medallista olímpico Paul Chelimo, que nació y se crió en Iten.
Gracias por seguirnos!
Patrocinado por thefeed / thefeed.com/
Para seguir a Luis en Instagram: / ortaluis15
Para conectarse con Luis y ser entrenado por él: www.myolympiccoach.com/
Para comprar mercancía de My Olympic Coach y Venezuela: www.myolympiccoach.com/shop
Video producido por Nate Castner con @mtn Mountain Techne -
El instagram de Nate: / mtn_techne

[@aingsahaa]

Running with lots of friends always seems memorable and makes new friends🔥🔥⚡

[@ortaluis]

Always!!

[@vekokichev]

I’m training for my first marathon and did a sub 2hour half marathon with your progressive technique. I want to smash that sub 4, love the videos.

[@ortaluis]

thank you and good luck with your training!

[@markmcglincy3907]

Excellent video on your approach to your training Luis Orta 👍 some fantastic information 👌 keep up the hard work 💪 👍

[@ortaluis]

Thank you for watching!

[@joshuaroque6514]

I’ve been looking forward to this video!

[@ortaluis]

Thank you for watching!

[@hufemeve]

I adore those amazing views of all those Kenyan warriors marching together gloriously throughout the land 🔥🔥

[@ortaluis]

It truly is amazing!

[@scriptKiddieOG]

Love the sense of camaraderie and the "let's go boys" vibes. Very motivating, great editing and music, love it man. And needless to say, fantastic running! 🔥🔥🔥

[@ortaluis]

Thank you!

[@arpitpanditg1796]

Your behaviour is very good my dear brother I pray to God for your aim ❣️☺️🙏 I love you brother ❤️ I am from India and I am runner i love Indian army ❤️ 😘

[@ortaluis]

Thank you!

[@arpitpanditg1796]

@@ortaluis love u brother ❤️😘❤️

[@CHRISTOSSFIKAS]

Thanks for the nice video... and especially for your nutrition tips and mileage pace training plans... they give me the courage to keep running even harder! Thanks again!

[@ortaluis]

Of course! I'm glad they help. Thank you for watching

[@tomatopastefever3769]

Really enjoyed this format, Luis. Always like hearing your insights. Thanks!

[@ortaluis]

Glad you like it! thank you

[@brandonlindt3379]

Impresionante Luis seguí haci , La verdad admirable lo tuyo trayendo este tipo de contenido mostrándonos cómo entrenan y entrenas vos en Kenia SOS gigante,¡Saludos desde argentina 🇦🇷🇦🇷!

[@ortaluis]

Muchas gracias por el apoyo! Saludos

[@Regimeshifts]

Love these videos. I watch them all haha - cheers from South Africa

[@ortaluis]

Thank you, that means a lot!

[@akt1391]

Love watching your videos bro. Thank you for inspiring

[@ortaluis]

Thank you for watching!

[@juanpabloponce2233]

Super video, juntos hacen la fuerza. Total!

[@ortaluis]

Asi es! Muchas gracias

[@Jus10-born2Run]

This was really informative thank you. I’m always interested in learning what works best for the Elite groups. I train in Hokas but race in Next% also. Very good race shoe! Thank you for all you’re doing!

[@ortaluis]

Thank you!

[@fellrunningguide]

Good to hear your views on HR and cadence. I think people can get too fixated on specific numbers 👍

[@ortaluis]

Exactly! thank you for watching

[@erikadiniz3380]

Hi, Luis! I'm from Brazil and I'm marathoning your videos. The content is sensational! Thank you for sharing this beautiful and rich experience in Kenya. I want to ask about women's training: do they train in separate groups? You could share something about them? Maybe a suggestion for an upcoming video, perhaps, for the women who follow the channel. Thanks a lot!

[@ortaluis]

Hi Erika! thank you for your support and words they mean a lot! When we do our camps both women and men run together in the same group even if we all have different paces. Thank you for that suggestion too

[@vandersonbarbosa3016]

What is a good difference between a strong pace and a easy pace for Boston Fartlek? I'm from Brazil, and I'm also a big fan of your videos, thank you so much for sharing your career with us.

[@jamieadams3281]

Loved this talk over!

[@ortaluis]

thank you!

[@firulaisyeso3297]

Gracias por el trabajo de los subtítulos, así aprendemos más, muchas gracias.

[@ortaluis]

Con gusto! Muchas gracias por el apoyo. Saludos

[@carbonbikedream]

You're amazing!!! 🇻🇪🤝🇧🇷

[@ortaluis]

thank you!!

[@shubhamdixit7346]

Always waiting for your video's

[@ortaluis]

Love to hear that! thank you for watching

[@Jun_K_C_zo8hr]

Excelente entrenamiento y excelente video. Gracias por responder tantas preguntas sobre temas muy interesantes. Saludos desde Bogotá. También me encantan las arepas. Pero a mi sí me gusta la carne de oveja, aunque poco se consigue en Bogotá. Saludos Luis

[@ortaluis]

Saludos hermano! gracias por el apoyo

[@DemSangines]

Another inspiring video! Learned a lot from your Q&A, especially the HR thing. Anyway, I want to know if you have consider zoom fly instead of the pegs for easy runs?

[@ortaluis]

Thank you for your support!

[@bpetersson5024]

great content, Luis! If you could explain the gradual development of a program for newbies to reach where you are now, that would be appreciated by many!

[@ortaluis]

Will do! in the next Q&A we do. Thank you for watching!

[@pibutbernas2931]

Good vid Luis👍. Your video always inspired me to run. Still stuck at 5km distance with ±pace 4. But I want to target higher distance for this week. Wish me luck.

[@ortaluis]

Keep working hard and you’ll accomplish all your goals!

[@acrossthesky2296]

Hai kamu stay mana ? Umor ?

[@yannickgubler5274]

Thanks for this!

[@ortaluis]

Thank you for watching

[@gabrielshekleton2684]

I’m a high school XC runner in Denver and I love your videos

[@ortaluis]

thank you!

[@Yjdjdjfjfjc]

Buenos amigo, saludos desde y, me gustan tus vídeos, siempre e querido saber cómo entran los élites y con tu canal nos muestras esos detalles que motivan. Gracias de verdad, Dios te siga dando muchas bendiciones.

[@ortaluis]

Muchas gracias por tu mensaje!

[@Yjdjdjfjfjc]

Saludos desde México, estoy empezando a salir a correr con mi niña de 8 años, y otros niños de entre 11 y 10 años, me gustaría aprender algunos ejercicios para niños. Me puede recomendar algo, se lo agradezco mucho.

[@nelsonmirandaneira5584]

Buen vídeo, diferente a lo habitual pero necesario para resolver esas dudas.

[@ortaluis]

Si! muchas gracias por el apoyo

[@michaelphonela3639]

I’m very inspired with u Guys…actually wish to be joining you guys .. very soon

[@ortaluis]

Join us in the next camps!

[@michaelphonela3639]

@@ortaluis when will be.. thank you 😊 so much.. actually for Zimbabwe 🇿🇼

[@harshjena9542]

I watch ur all session

[@HotwheelsBoys]

Brilliant video as usual mate. With regards to your recovery runs, in the afternoons, what pace are you running at?

[@ortaluis]

Very slow!! Like 6 min pace or high 5

[@HotwheelsBoys]

@@ortaluis what distance would you do for your recovery

[@Bdh73755]

Crazy video ❤

[@ortaluis]

🙏 Thanks for watching

[@Heartbreak_kiddd]

Vamos Luis!

[@ortaluis]

Vamos!!

[@gjesteby]

Awesome video! I love your videos! How much do you and your wife train together? I saw her in your sweat elite video and I loved you guys! Sorry if this is an intrusive question.

[@furnichaar3276]

Great video! I am looking forward to making that trip to iten someday. Hows accommodation etc like? Cheers!

[@ortaluis]

You should! Check out our website for all the information on the upcoming camps to see full details: runningmecca.com/

[@kamolhomklin8841]

follow all your clips from Thailand and hope some day I will have a chance to go there.

[@ortaluis]

Come join us in the next camp!!

[@danneh8777]

Big fan 🙌

[@ortaluis]

Thank you!

[@Nabazinho674]

instead of just saying, pls show ur meals 🍲 in between the video

[@weroglez8104]

Exelente que respondas a dudas se tus subscriptores Luis eres una exelente persona la humildad nunca seré olvida y estaría exelente algun dia poder rodearme y entrenar con muchos corredores de alto rango como ustedes , pero aún traído un ritmo muy bajo 16:40 en los 5km en fin estaría exelente que subieras un vídeo mostrando algunos ejercisios de técnica o para mejorar un poco la forma de correr saludos desde México 🏃✌️🎉

[@ortaluis]

Muchas gracias por esas palabras Wero!

[@bhindi_roti]

i ran alone near my home love from india 🇮🇳🇮🇳

[@oscarsantos9251]

Excelentes tips luis c agradece saludos y like 👍👃

[@ortaluis]

Por supuesto!

[@Rabadtima]

Awesome content

[@ortaluis]

thank you!

[@g_g9329]

Luis. thank you for your info but I think I’m gonna stick to my diet peanut butter jelly with a glass of milk ,and breakfast Two eggs and Piece of breadin a cup of coffee.😎

[@obadiyahshamayahubey2142]

Super awesome 😎

[@ortaluis]

Thanks 🤗

[@jaymb82]

Nice explanation. Just wondering how bread/toasts helps before running in the snacks?

[@ortaluis]

They have carbs that will be used for energy during your run!

[@joshherman8558]

Greetings from Brazil👏

[@ortaluis]

Greetings and thank you for watching!

[@anarjohnpeterl.6726]

Can you do a split? It is necessary?

[@marcoantoniosanchezlopez.3130]

Saludos desde México amor al running ..

[@ortaluis]

Saludos hermano!

[@marcoantoniosanchezlopez.3130]

@@ortaluis Hola brother he querido contactarme con tigo por facebook para unos consejos de velocidad pero no a provado mi solicitud .

[@harshjena9542]

Love from india

[@MusicForLife309]

Hola Luis, ¿como hay que prepararse para hacer una carrera de 5k en menos de 20 minutos?

[@kartickpramanick3277]

What is perfect time to running for weight loss

[@momoben9899]

Bravo pour la vidéo. mais on veux la traduction en français 👍

[@ortaluis]

Merci!

[@OMPRAKASHDUKIYA]

Nice Video Sir.. Do we need to run on soft surface (Ground) most of the time. I usually run on road. Will that going to affect my knees. I have been running for last 3 years on road but no problem till now but I am worried that it may affect in future. Please clarify sir. Your videos are really informative and motivating.. Thank you.🙂🙂

[@ortaluis]

Running on soft surfaces helps since there will be less impact on the joints

[@asdfjkl1438]

Good channel from thailand fc

[@ortaluis]

thank you!

[@nonsciencevibes1734]

awsome ❤from india

[@ortaluis]

thank you for watching!

[@PatlayanSeker00]

how are you relaxing your body before the race? For example i am feeling too stressed before the race. İn my last race my hr was 120 but i wasnt even started to running. Thank you And greetings from Turkey i love you and you are one of my inspiratons

[@ortaluis]

Thank you for those words! Means a lot

[@Exodianotforbidden]

Niceeee

[@ortaluis]

😊

[@Shorts_FanClub]

Make video on dite plan please 🙏

[@ortaluis]

Yes I will!

[@cornedefouw5049]

Would you beat jacob ingebretsen in a marathon

[@pologamer99]

How do you manage breathing during speed run and slow run ...❤❤

[@leomendoza3557]

Deberias tener dos canales uno en idioma ingles y el otro en español. 👍

[@ortaluis]

Si pero está difícil, es una producción súper costosa, pero por eso le ponemos subtítulos en español.

[@sbsb4995]

You are spot on. Only silky runners track their cadence and heart rates. You should try other brands of shoes. Anta and new balance are much better than Nike.

[@ortaluis]

🙏 Thanks for the recommendation, I'll take a note on that. Thanks for watching ! ❤️💪

[@hectorabanal]

I’m training for marathon and I would like to know how it should be a diet for it, thanks you so much.

[@ortaluis]

You should consult with a nutritionist!

[@taraklovely5827]

Bro your just speechless

[@ortaluis]

thank you!

[@harshjena9542]

Bro plz 1500m training schedule

[@ortaluis]

you can check out the coaching plans I offer here: www.myolympiccoach.com/services

[@kylestephens9593]

I'm wondering... Luis, do these rocks on the road bothering you? Do you feel them through the shoes? There's a lot of big ones there.

[@ortaluis]

A little bit yeah! Def have to be careful.

[@debeshmondal123]

Love you Luis ❤. I am from India 🇮🇳. All of your videos are so amazing. Plz tell a diet plan for 1500 m event.

[@ortaluis]

Love 🇮🇳

[@sldorse42]

Hello there Luis! your workouts are awesome and thank you for this information. How long have you been running? And how long do you think it will take to build up to a 60-70 mile weeks?

[@bpetersson5024]

it depends a little on where you start from; if you are a 45min 10k runner, then you probably can run 30 miles/wk and it should take you three months to double that. But more importantly is the quality of the workouts. The structured interval work and hill sprints are more important than adding "garbage"miles. So instead of adding 10 miles/wk of flat miles, add 5x2miles with 5min slow jog, and then do 10 hill repeats and see how you feel the next day, go to the gym and do leg pushes and squats and then repeat the 5x2miles over 8 weeks and see how your time improves. Get plenty of rest. Also, check out Emil Zatopek's training programs, the funder of interval training. He would do 20x1mile, at race pace..

[@ortaluis]

Thank you for watching!

[@sldorse42]

@@bpetersson5024 Thank you for the info man! very helpful

[@deepanshudhankhar4440]

Hlo Luis sir🙏

[@babbukhan2703]

Sir your dite plan

[@flujar]

Are you wearing the to be released Coros Pace 3?

[@ortaluis]

No, just the old one the 2 I think!

[@iakopklein8218]

i want to know what kind of shoes best for running Nike,Puma, Adidas or what else

[@ortaluis]

I use Nike, but there are tons of other good shoes out there (On, Brooks, etc)

[@rakeshbiswas287]

Sir mile run suppliment name

[@southindianmoviescene5262]

How Much Daily Running to Do for Half Marathon Training?

[@ortaluis]

It’s complicated!

[@deepanshudhankhar4440]

I am middle distance runner. Plz tell me some shoes for daily training and racing shoes

[@ortaluis]

Check out our youtube shorts! In one of the episodes I talk about the running shoes I recommend for different types of runs. Thank you for your support

[@jamesromano3288]

When is your next race papi ? Boston ?

[@ortaluis]

Not Boston, will announce it soon!

[@jamesromano3288]

@@ortaluis ...You seem to shy away from all the big races, papi......why ?

[@sandorMrBeen]

Question: why my wife is soo mean to me? If I start with marathon running, will than my situation change?

[@GonzaloUSA1]

What cadence do you run with when going around 5 min pace?

[@ortaluis]

Watch the video and you will find out!

[@philippernst4877]

@@ortaluis 😅

[@JimmiePresley]

I think you mean goat, not lamb.👍

[@shoutingvoice8681]

I knew for sure there was going to be a shoe plug.

[@ortaluis]

I am not sponsored by Nike, that’s just the shoes I wear 🙊

[@shoutingvoice8681]

@@ortaluis I'm subscribed. I like you and your videos. Thanks for the Interaction.

[@ortaluis]

@@shoutingvoice8681 thank you so much it means a lot!!

[@shawnat8799]

Can you do a video breaking down breathing by workouts such as LSD or 400 repeats and what has been optimal for you technique wise.

[@sq_zakarya9722]

How can I tranning in your tranning

[@ortaluis]

you check out the coaching plans I offer here: www.myolympiccoach.com/services

[@vallabhpanghate528]

Please suggest me a shoes sir below 2000rs for 1500m event I can't afford sir so costly shoes

[@ortaluis]

Not sure what you can find there!

[@peterisvarna2822]

I assume it's on a track, so adidas distancestars, but they are over that price

[@anjibabu1495]

can I eat anything before running

[@ortaluis]

Yes! we talk about this in the video. It's preference and depends on your workout too

[@MY_COMEDY-U.K.]

Please help me running 🥺🙏

[@ortaluis]

Of course! check out the coaching plans I offer here: www.myolympiccoach.com/services

[@invisibleBOOBIES]

You have the most beautiful manner about you.

[@ortaluis]

Thank you! I appreciate it

[@gopalakrishasinguru9248]

Any thing is possible to join mee

[@bacteria5184]

Kuku

[@defencelover00]

Foot workout sir as like u

[@marka.meyers538]

Who even are you? Lol!

[@marcoantoniosanchezlopez.3130]

Hola brother he querido contactarme con tigo por facebook para unos consejos de velocidad pero no a provado mi solicitud .