KENYA EXPERIENCE - DAY 3 - Easy running and what a typical running week in Iten, Kenya looks like.

[@SethJamesDeMoor]

Great work on this line up of new vids, excited for your journey…..easy days easy, hard days hard, it works! Nice job on the edit here

[@TheWelshRunner]

Thanks Seth. That means a huge amount coming from you. I really hope you enjoy the rest of the series. Good luck with your training and hopefully see you in Rotterdam if things pan out.

[@YukiGibson]

This deserves 50x the views, amazing content.

[@TheWelshRunner]

Thank you. I appreciate that. 👍

[@johnstorey1675]

new and interesting running content , way better than the usual generic running content you see on youtube

[@grantmckay7014]

As someone who spent 5 years in Zambia, I miss the African roads. Terrible to drive on but wonderful to run/walk/cycle on.

[@khosroukheradmand3200]

Thanks for videos Matt , who else is planning a trip to Kenya :)

[@TheWelshRunner]

Glad you enjoyed it. 🙋🏻‍♂️ I want to go back.

[@GoSlowToGoFastOG]

Love this, something peaceful about watching this.

[@kush1cohen]

You're a natural. Such great content. What makes me really enjoy your channel is how generous you are with your info and advice. Keep them coming. #quality

[@runningwithaj]

That info about the training structure is incredibly cool. I love the way that you’ve put this together. I’m really appreciating the info mixed in with the beautiful scenery in Kenya. Keep them coming. Super keen to hear about how they do their long runs!

[@acepro247]

This series is magic. I keep checking every 12 hours for the next video. Really enjoying hearing about what the program format is, how many km’s, what pacing. I love your content, please don’t give up. You are so inspirational. Video’s I’d like to see in the future: A breakdown of a previous program of yours, what the fit test said at the start, the program you followed and the reduction in time per km. I know your videos kind of do that but I’m looking for a summary of a program so we can believe that putting the work in gets us there for definite. That’s the hardest thing is to believe. Another video I would like is on the threshold workout, I really struggle to choose a good pace. What threshold is too fast. What types of threshold work best. 20 min, or 4x5 with 1 min float etc. Keep up the great work.

[@TheWelshRunner]

Thanks for the feedback. Really helpful and appreciated. It’s important I make videos that I enjoy making but that also help others and that viewers enjoy. So all feedback is really welcome. The next video will be tomorrow I’m afraid. Still lots of Kenya content to come but no video today.

[@senseiquickbooks4588]

Kenyan easy ran is my threshold run 😅

[@onduty7273]

Love this video series! Keep pushin Matt!

[@stevensmith1520]

That was maybe my favourite video of yours. A great deal of high quality information.

[@aidanoc19]

Hi Matt, this is one of my favourite series of videos you've done. You've got the pitch just right. Would be good to see a few more of the local sights. Running wise, any insights in to how the non sponsored runners sustain themselves and get to events to stand a chance to crack the pro scene? Seems different to the UK where there's such an club culture, lifts going to races, volunteers supporting things etc. Almost more like a band/musicians trying to make it big it seems in Kenya!

[@zarabowman7255]

absolutely loving this video series, can you talk a bit about their nutrition philosophies and also just what food was available at the camp in general, did they cater to dietary requirements for example?

[@bh4560]

Kenyan tea. Loads of sugar apparently!

[@RunningTrips]

Hey Zoe, I think Matt covers nutrition in the Q&A video and others but I thought I'd just quickly jump in to answer regarding dietary requirements during the Kenya Experience itself. Yes, dietary requirements can be met. This is really not an issue and we have many guests who have a particular diet or particular restrictions in place. Please do reach out to us if you have any specific questions on this.

[@christianschlett3477]

Great Videos! Thx

[@JackD87]

This is absolutely fascinating stuff! Thanks for the series. Have subbed 👍🏼👍🏼

[@tonyfennell7827]

Spot on, so far. Really enjoying the content and great to see your sheer enjoyment of the experience coming through. As everyone says, hard work pays off and yours appears to paying off big time.

[@TheWelshRunner]

Thanks Tony. That’s a really kind comment. I really appreciate it. I absolutely loved the experience.

[@chrismahoney4500]

Really enjoyed watching this with a brew. I enjoy watching all your videos but actually going to Kenya 🇰🇪 to film where the magic happens is awesome. Great insight to their running culture and training philosophy. Excited to see more!

[@samanthawalters2114]

Loving this series, really informative. Certainly brightens up a dull British winter!

[@jonathanwatkins447]

Really enjoying the way you have done these videos. I've known bits and pieces how they do their workouts etc...but the way you are showing it is awesome. I really love the breaks when you go back and explain from home. Keep up the great work. Can't wait for episode 4

[@georgeharris7578]

This content is outstanding stuff, as someone who has always been obsessed with the Kenyan running discipline, I'm a big fan! Keep up the good work

[@TheWelshRunner]

Thanks George. Really glad you are enjoying the series 👍

[@sotimak6554]

This was gold 🥇 will rewatch an and than some 😄 Happy new year 🥳

[@mustaphaazouz2015]

love this! thanks for sharing all the knowledge

[@jamiecunningham6798]

Great stuff Matt . Just let episodes run while treadmill run . Great motivation to watch 👍

[@laravance2635]

Really enjoying the series, Kenya looks like a beautiful place to run! Could you maybe do a video about a typical days eating and drinking in Kenya? I know ugali and tea are both key parts of the Kenyan diet, but other than that I don't really know much. Thank you!!

[@TheWelshRunner]

Thanks for the question Lara. I discuss nutrition in an upcoming Q and A that will be released shortly. 👍

[@laravance2635]

@@TheWelshRunner ah fantastic, I look forward to it!!

[@gokiwi2642]

Awesome series Matt, I’ve been watching all yours & Kelly’s videos for over the last year, great work your running & filming are amazing, would be interesting to see a video of what you did for core work, thanks Matt 👍✅👊🏼😀🥳✌️

[@GiveMeMarcus]

Love this little series, very interesting. Great work captain ✌🏻

[@koendesmet769]

Love this inside look!!

[@LaszloTimar]

Great vlog series on your Kenya trip Matt, keep them coming! Really enjoying watching them, very motivating!

[@rizmaslen]

Loving the new vlogs! Great insight to training and looking forward to the next one!

[@jacquinixon9587]

Loving these videos Matt, thanks so much for sharing!! Hope you're feeling better

[@JavierISampedroTNF]

So interesting to see the insights of how the elites train and the kind of volume they do. I did once 100km in a week and it was already a big milestone (but thinking if one day I could achieve 100 miles) Very cool

[@timshearn8203]

Another great video Matt. Would love to know what other exercises you did in the core class.

[@petergibbs6993]

Fantastic series and also well put together as well Matt, the interlacing narration and explanations are excellent. (One thing maybe from this episode - what core exercises did you do?)

[@leerunsultras]

Loved this, really interesting to see how they train. You often see many videos speculating how they train. It reinforces the need to run slowly. How important the core is. And how doubling is a staple. Thanks for this matt. And huge congrats for 10k subs. ❤️

[@stevierunner]

Matt. Top notch viewing. Unmissable. Do these Kenyans use gels on their long runs? Maybe this is answered tomorrow.

[@jamesd5241]

bucket list experience

[@mikehobbs624]

Looks like an awesome experience for you Matt! Loving the series 👍

[@mreuphonium]

Thank you. I love these episodes a lot .

[@RunnerdJK]

Loving the footage and info in these Kenya videos!

[@TheFODRunner]

This info is gold mate! So would you class “steady” as our moderate? I know you said their Monday run gets to HM pace but overall the average would be moderate effort?

[@jamesd5241]

LT1 80% max HR

[@deborahstewart4678]

Loving this series Matt. I followed your insta stories when you were out there and i have been looking forward to your series. Loving all the additional UK info your are adding in and I am finding myself taking notes! Nutritional and fuelling info would be good.

[@patrick7228]

As someone commented below would love to hear more about nutrition as well. Great series.

[@savage79]

Great videos matt, looking forward to the rest.

[@FenboyTim]

It’s been a great series thus far - nice presentation visually with some great insights and summaries.

[@uras1]

Will you cover what they eat as well? always curious as to what all runners do fir nutrition and meals

[@Guest-tj4cs]

I would love to see the athletes themselves talk

[@TheWelshRunner]

I’ve got an interview with an athlete coming up in a future episode. 👍

[@DaveMerrett]

Love this series. Great stuff.

[@MauroNeri29]

seria bueno que subas la rutina de 45min central que hicieron! saludos desde Argentina

[@chr1s2211]

Really interesting series Matt, a couple from our running club went out to Iten a few years ago. Their training is mental but I guess it shows with how they perform!

[@JackD87]

On your last point. Would be great to hear about the range of people that are out there for a running trip. I think a lot of enthusiastic runners would be put off by the thought of not being fit/fast enough to do a trip like this. How do they accommodate? Thanks again for the great series.

[@RunningTrips]

Hi Jack, I hope you don't mind us jumping in here in place of Matt. We organise the Kenya Experience camp that Matt was part of in Kenya. The easiest way to answer how we accommodate a range of runners is simply that that is our whole thing. From day one the camps were designed to be an opportunity for everyday runners to experience training in Iten. So working with runners of different abilities is what we are specialised in. We do have some have fast runners like Matt join us as well, but the key ingredient to join our camps is enthusiasm for running not running speed/ability. The runners who join us in Iten will vary from competitive club athletes looking to break their PB's to recreational runners who just enjoy running but don't compete. We have really good coaches who are well experienced at working with runners across the spectrum of speeds and experiences, and on the runs themselves, we subdivide into appropriate groups and have a great team of guide/pace runners to ensure that everyone has someone to run with and that the training is appropriate for them. I hope that helps, but the best answer really as to why someone shouldn't be put off by the thought that they aren't fast enough, is to say that you are exactly the people that we are here for. If you would like any additional information please do not hesitate to reach out to us.

[@JackD87]

@@RunningTrips wow thanks so much for taking the time to answer my query! That’s really great. Maybe one day, I’ll be able to join you.

[@matthewgreenidge172]

Video is nice

[@fadihassan239]

Love it! How many core sessions they do per week?

[@kimhaig99]

Great video again Matt! Really interesting to see what these guys do in a week! Is there anyone there who has to work in between or is everyone who trains there at elite/professional level? Just interested to know if they have multiple levels/sessions.

[@TheWelshRunner]

Thanks for following and I’m glad you are enjoying the series. It’s a great question that I will be addressing soon. In short everyone trains like a professional runner despite most of them not being paid by anyone to run. They have support from family who invest in the dream. There are some exceptions who do things on the side like massage or pace at Kenya Experience for example to help with their running. However in the main it’s all an elite attitude to training with rest and naps in between runs. They are running as their job and take it seriously. You don’t see recreational runners who do it for fun. They are all chasing the dream of making it. There are certainly different levels though. There are different groups that run together etc.

[@benreed22]

Just watched the 3 vids back to back. Great vids all round. I’m just coming back to it from having covid 3 weeks ago and finding it really hard to find myself again after it. My HR goes through the roof so quickly and I’m actually at see level so no excuse there. Lol. But forwards is forwards I suppose. And I am still on antibiotics for a sinus infection which I suppose doesn’t help that covid gave me. But keep up the vids as they are great. Maybe stuff about nutrition for sure

[@bh4560]

I was the same. My advice is just go out and keep smashing it. I ran a ten minute HM pb 3 days after isolation. My heart was way way too high. But after a few weeks it will come down again 100 percent. My wife was the same.

[@benreed22]

@@bh4560 thanks dude. That gives me hope. Happy running

[@bh4560]

@@benreed22 yeh it is weird at first but i think it took about a month for my heart rate to settle back to some kind of normality.

[@justalilbester]

Very insightful!! 180kms for the week with a full rest day!! Wowza!! Also no sign of strength work in their weekly routine?

[@TheWelshRunner]

Most of them are not doing it. Some very small minority now do some but pretty much everyone is strong from their upbringing, lifestyle and running hilly routes everyday. They also don’t really do any form drills and yet often run really smooth. It’s crazy really but I guess our general lifestyles are so different. Plus they are so good at resting. They are not working a job between runs. Their job is running. 👍

[@justalilbester]

@@TheWelshRunner saw you answered this in the next video 👍🏻 complete different lifestyle I suppose.

[@processmyrun6559]

Love this series. Sorry, not much of a helpful feedback, but I don't see anything to improve :)

[@newbarker523]

The 8 mins of planks you mentioned, I assume within the 8 mins you moved from one plank position to another? For example, 30 seconds low plank, 30 seconds pike, etc?

[@TheWelshRunner]

1 minute plank straight into 1 minute side plank…4 variations X 2. The week after it was 12 minutes 🤣. You can obviously change ‘slower’ if you are struggling.

[@newbarker523]

@@TheWelshRunner Thanks. I will consider changing the one I do so the intervals are longer.

[@TheWelshRunner]

@@newbarker523 I don’t necessarily think the core class I did was the right way. I actually think 30s holds and change are a good way to do planks.

[@Karlm01]

Is it really cold in the morning`s in Kenya everyone was wearing running tights and long sleeved top.

[@CSRunner7]

I often wonder if I do easy runs too fast based on HR. But sounds like the reason the Kenyan runners easy runs are so slow comparatively pace wise is because HR elevated by altitude so they have to slow up? So do you think that could mean over here going super easy wouldn’t have same benefits as our HR would end up much lower and less aerobic benefits?

[@TheWelshRunner]

Great question. This is what I was thinking when I was out there. Here’s my thoughts. In Kenya, I could jog for a decent aerobic benefit and it would save the legs too. To get that sort of aerobic effort back home I’d have to run fairly steady. If I copied the Kenyans and worked out the relative pace I should run it would not work at sea level. I would save the legs and recover well but it would take me longer to get the aerobic benefits. The Kenyans don’t seem to think like this. They go really easy on their second run and I reckon their HR is very low despite the altitude. Their morning runs do seem to be a little steadier but still easy on recovery days but I reckon they get a nice aerobic benefit from them. Altitude is a big benefit. I reckon I could get very fit if I lived at altitude because you can run so much slower.

[@CSRunner7]

@@TheWelshRunner brilliant, that’s useful insights thanks. I guess like everything it’s a question of balance with mainly easy but some steady stuff as well thrown in occasionally but maybe less than they would do. I do think I probably could go easier than I do currently or that’s what I’ll try!

[@processmyrun6559]

@@TheWelshRunner But then couldn't one reproduce Kenyan conditions (e.g. wearing a weighted vest, or some kind of hypoxic mask) and save the legs while working the cardio vascular side? Personally, I don't do that as I feel like "easy" should also be easy on the heart. Note that there is a new watch that can estimate this strain (Fourth Frontier, about 400£) and I'm contemplating buying it as that might help with this: how hard can one go before strain happen - can I go harder or should I go even easier...

[@rossfripp4503]

What sort of pace mins/mile does the 2:19 (altitude) marathoner run his easy runs at altitude? Just out of curiosity to see how easy their easy days are compared to race pace. When back in sunny Wales what are your "easy" run paces?

[@mikedickerson3944]

Are the locals training around their jobs? Do they have jobs? If not, where do they get their income? Also, where do they get their shoes? Hand-me-downs, sponsors, out of pocket? It ain’t cheap.

[@grantmckay7014]

Having lived in Zambia, good shoes were hard to find and afford.

[@michaelsesler1158]

will you incorporate more group runs for your training back home?

[@JackD87]

How did Jonah qualify for the Paralympics?

[@TheWelshRunner]

I’m not sure the sensitive way to say this. He had an accident as a child and has a disfigured arm. I’m not sure the category he fell under and apparently it kept changing. He got frustrated when there were no longer races for his category. He also doesn’t like being told that his arm limits him. He has a really positive attitude to life and running. A really inspiring guy.

[@JackD87]

@@TheWelshRunner that’s interesting. And yes, all the more inspiring!

[@CSRunner7]

Although they don’t train on HR would their coaches try and make sure doesn’t go over a rough certain %?? Sounds like key at altitude?

[@drtimoneill]

Ugali ... mmmm :)

[@GoSlowToGoFastOG]

First

[@didoma73]

is training in Kenya the new Mt. Everest tourism hype 🙄? EDIT: just clicked that link, and yes it is. They are commercializing the heck out of this 🤢

[@TheWelshRunner]

I completely disagree but you’re entitled to an opinion.