How to Easily Run Further, Longer and Faster

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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 🙌

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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[allie_ostrander]

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!

[imungukalevera]

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.

[laurenmillyx]

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!

[JaeyunYD]

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!

[maliamolck]

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!

[jeyyran]

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 💗

[bellathemusicaddict]

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 😊

[kassandraguzman]

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

[lucieb]

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

[fermoy]

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.

[katherineparrish]

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 ❤️❤️

[jennas]

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!

[heatherwiner]

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.

[Lithrilla]

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.

[lulusketches]

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!! 💖

[dinafoxm]

Got my first 5k race in May and definitely have caught the running bug. I used to HATE running, every second felt like hell, it was just the worst. I never understood why anyone would voluntarily go out for a run.
And then I just slowed down to the slowest jog and saw what my body can do when I go slowly (sometimes faster now!). Now I can't wait for my next run, because I do it the way it's fun for me!
Good luck everyone, you can do it! 🧡

[AlexandriaHendricks]

I have been inspired to run my very first 5K in September! I have never ran in my life, so we are starting from scratch. I bought Hybrid to help me train. I’m so excited! ❤

[hannetoikka]

I used to run a lot a few years back but stopped because I got more interested in weight lifting. I don't know if it's the spring, your influence or something else that has made me want to run again 🏃‍♀️ Thank you for these running videos, they are inspirational as always! I wish the best for your training towards the 100 mile run 🧡

[sarahelmore]

After a cancer battle & getting to 309lbs, on 12/5/22, I joined a local gym & fitness boot camp with an awesome trainer, & on 1/1/23, I ran for the first time in years.
After continuing to train (my trainer uses boot camp for weight lifting & for running), I ran my first 5k this past weekend!!!
I ran the whole thing, and while slow (I’ve lost just shy of 50lbs since I started my fitness journey but I’m still kind of slow), I knocked 3minutes off my fastest mile to date!

I swore I hated running prior the 5k. But I really enjoyed the heck out of it, so much that I’m doing my 2nd 5k this coming Saturday! 💜

[kallieh]

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!