How to Easily Run Further, Longer and Faster

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!

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.

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!

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

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 💗

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!

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

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!

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 YouTube 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 😊

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.

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!

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.

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 ❤️❤️

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!! 💖

“If you’re a beginner you can start with 2 to 3 miles.” Ma’am I can’t run 2-3 minutes ☠️

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.

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!

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 ❤️

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 💙

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!