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I’ve had so many people tell me ‘I’m not a runner’ or ‘I can’t run’ recently, and yet I’m 100% so sure you could feel comfortable and confident running with a couple of the right tips around speed, technique, increasing your distance and how to think about your runs. If you want to enjoy running more, build your endurance and break that perception that running isn’t for you, this is everything I think you need to know to love it and find a happy running routine (: And if you don’t want to run and wanna workout in other ways, do your thing! 👏 As long as you’re happy and feeling good, you’re working out perfectly 🙌
A slightly better heart rate max estimator to help you find 70% of Heart Rate Max as your Zone 1 threshold:
Here’s a short reference list of the RCTs and reviews that most directly featured in the video, and that are my favourites as a starting point if you want to read more about the research behind it:
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
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46 comments
I never planned to be a runner but I started walking on the treadmill in the gym and I'd be at that "concersation" pace at faster and faster paces until I was suddenly running one day! I was surprised 🤣 Now I alternate between walking and running to achieve 1 mile/day.
Thanks! Your 24 hours run inspired me to start running more! I love it! Thanks for your great videos, Natacha! So wonderful that your information is always science based. I am going to use all the running tips you give us in this video. Btw, maybe you can do a collab with Eliud Kipchoge!
I'm not a natural runner but if your city is reasonably walkable, running to do your errands can be a good way to get it in. I give myself a lot of time to get their and take scenic routes. It's a great way to see my city, get something done, and exercise all at once.
Would you say sprint intervals are necessary? I’ve tried but I feel they are way too hard on my body 😭
This is perfect timing I'm just starting to get into running. Like I've only gone on a short run twice so far! I'm so excited to go on this new running journey!
Perfect timing, I just started running again 2 weeks ago and have been making the mistake of overdoing Zone 2 – I’m taking this as a sign that I need to let myself be slow 🙂 You’re always such a joy to watch, thanks for all the well-researched advice ❤
I love your content and how scientific it is. I used to fully be fully on board your philosophy on running, however when I was 28 I gained 6st due to depression (making me over 16st 5'" 8). I subsequently lost some (3st) and then I got hit with depression again meaning I am back to over 16st. Do you have any advice for an overweigh person who wants to run but can't get past big depressional motivation and previous chin splints from trying? (33yes now)
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😂😊❤
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!
Recently injured my knee and all I want to do is run! I miss it so much!
This came at such a perfect time! I just signed up for my first 5k at the end of May and was watching your old running videos last night for tips. You give such great advice and are so motivating, love your content 🙂
Hey Natacha. Did see in my local shopping centre. A new Nike running shop which you absolutely would love it. I think the best runs are either in a park or round a running track.
I actually gave running a try a few years ago and didn’t hate it, and the desire to give it another try has been growing again. But %*$&@+ my stupid knee is getting in my way!!!
Either way, hopefully that problem will have a solution in the near future so I can use a lot of the tools offered in this video to start tackling this whole running thing again!
This is perfectly timed for me because I've been thinking about taking up running! Thank you!
This is uncanny, I just started training 80/20 for 70% max heart rate about a month ago (I'm already seeing results in my speed and my VO2 max has gone up by 4 or 5 so far). I was just thinking yesterday that I wish you had a video breaking down heart rate training AND THEN you dropped this. Wow. Blessed. Thank you for the wonderful and informative video! ☺️
I’m always SO happy to see you post!
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!
Omg just starting my running journey! I always did track in HS but never got into anything longer than a 400M. I wanna be able to run easily for 30 min. That’s all I ask!
I hope you enjoy going for a run, I don’t hope that you have the runs 😂😂 best sign off ever!
How do you find your HR in the Aussie summer?! Thanks for the great video, it’s inspiring. I’m just about ready to start running again after taking time of to build strength. My ankle and hip needed some love, you don’t get away with not strength training in your 40’s!
running a half marathon for the first time this weekend! this was helpful
Also, can we request a week of eating? 🥹
I miss your creative ideas on healthy and delicious food 🤍
Thank you so much for this video! I just started running and I loved the way you explained everything so clearly and how encouraging you are! I struggle with looking forward to going on a run, but your enthusiasm is contagious. Im ready for the next run and looking forward to your content, as always!
Can someone explain why I can walk 27k in a day . I just feel exhausted and like I could eat everything. But I can't run more then maybe .13 k or 2/10 a mile?
Loving the running content! I'm getting back into running after having my baby girl, who's now 7 months old. It's felt so good, but also frustrating how slow I have to take it as my body recovers!
Love that you ended by talking about having the runs 😂
I hope u all have the runs ❤️
Hi Natacha, Do you ever run at the gym in the same session as a strength training workout? And do you do your run before or after the strength training workout, and do you change anything about the run or the workout when you do both together?
Love this…thanks for putting it together.💕
Hi 🫠💗
GIRL I needed this!!! Finding my love of running again lately after a long hiatus bc I was putting pressure on every run and this is so helpful and encouraging. Thank you🫶🏻🫶🏻
100 percent with the zone 1 tips. Really weirdly enjoy running now, great video
For short sprint athletes, would training in zone 1 on a regular basis still be beneficial?
I love you too Natacha, it's so good to start a new day with you 💗 Wish you all the best to continuously share a lot more helpful content. I've learned and improved so much thanks to you
Spot on. Fantastic video!
I loved this video sooo much! I am getting my 11 year old daughter into running a 10km run with me and I have been using your zone 1 technique. We both watched your video and it makes so much sense, thx sooo much for this content.❤😊
This was gold.
Ok I feel like I may be one of the few guys here but thank you for this video Natacha! As a biology major and a XC runner, I really appreciate looking at the biological side to our sport and this video is a perfect balance of science with room for our incongruities in body type and performance! I will definitely be showing it to my teammates! Thanks so much!
I wish they went up to a women’s size 14 🥲 any men’s shoes comparable?
My goodness! You literally sound like one of my exercise science professors with how thorough you are! Please keep making these deeply informative videos.
Natacha you’re such an inspiration ❤ thank you for being you
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!!!!!!
So helpful!!!😊
Thank you thank you!
Love the video! Really needed it as I was wondering why I wasn’t improving in running when I go way to hard every day.
My trainer told me if you don’t do 1 full hour of running or cardio it doesn’t get your body in a state to burn calories. Hoping that’s not true in the least?
Hi Natacha, thanks for the great video! Do you have any tips on preventing shin splints when starting running?