Uploaded March 2023 | Updated September 2026, 10 hours ago
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
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My Instagram: instagram.com/natacha.oceane/?hl=en
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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: https://www.ntnu.edu/cerg/hrmax#Test%20yourself
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:
link.springer.com/article/10.1007/s40279-016-0474-4
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
semanticscholar.org/paper/Resistance-Exercise-for-Improving-Running-Economy-A-Šuc-Šarko/16791b65b514bbe5092d30b4fe5ae4968bbbd974
ncbi.nlm.nih.gov/pmc/articles/PMC9742541
pubmed.ncbi.nlm.nih.gov/29065279
ncbi.nlm.nih.gov/pmc/articles/PMC7183043/pdf/sports-08-00035.pdf
link.springer.com/article/10.1007/s40279-020-01412-7#Sec7
pubmed.ncbi.nlm.nih.gov/17940147
jospt.org/doi/epdf/10.2519/jospt.2014.5164
jospt.org/doi/epdf/10.2519/jospt.2019.8541
meridian.allenpress.com/jat/article/57/7/650/470023/The-Association-Between-Running-Injuries-and
pubmed.ncbi.nlm.nih.gov/33064812
bmjopensem.bmj.com/content/bmjosem/8/1/e001255.full.pdf
researchgate.net/publication/233855836_Intervals_Thresholds_and_Long_Slow_Distance_the_Role_of_Intensity_and_Duration_in_Endurance_Training
pubmed.ncbi.nlm.nih.gov/35418513
ncbi.nlm.nih.gov/pmc/articles/PMC9319953/pdf/sports-10-00098.pdf
pubmed.ncbi.nlm.nih.gov/28544858
ncbi.nlm.nih.gov/pmc/articles/PMC9653533/pdf/40798_2022_Article_511.pdf
pubmed.ncbi.nlm.nih.gov/34444136
ncbi.nlm.nih.gov/pmc/articles/PMC7080849
ncbi.nlm.nih.gov/pmc/articles/PMC5889786
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0007-y
journals.plos.org/plosone/article?id=10.1371/journal.pone.0101796
__________________________________________________
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
__________________________________________________
My Instagram: instagram.com/natacha.oceane/?hl=en
__________________________________________________
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: https://www.ntnu.edu/cerg/hrmax#Test%20yourself
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:
link.springer.com/article/10.1007/s40279-016-0474-4
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
semanticscholar.org/paper/Resistance-Exercise-for-Improving-Running-Economy-A-Šuc-Šarko/16791b65b514bbe5092d30b4fe5ae4968bbbd974
ncbi.nlm.nih.gov/pmc/articles/PMC9742541
pubmed.ncbi.nlm.nih.gov/29065279
ncbi.nlm.nih.gov/pmc/articles/PMC7183043/pdf/sports-08-00035.pdf
link.springer.com/article/10.1007/s40279-020-01412-7#Sec7
pubmed.ncbi.nlm.nih.gov/17940147
jospt.org/doi/epdf/10.2519/jospt.2014.5164
jospt.org/doi/epdf/10.2519/jospt.2019.8541
meridian.allenpress.com/jat/article/57/7/650/470023/The-Association-Between-Running-Injuries-and
pubmed.ncbi.nlm.nih.gov/33064812
bmjopensem.bmj.com/content/bmjosem/8/1/e001255.full.pdf
researchgate.net/publication/233855836_Intervals_Thresholds_and_Long_Slow_Distance_the_Role_of_Intensity_and_Duration_in_Endurance_Training
pubmed.ncbi.nlm.nih.gov/35418513
ncbi.nlm.nih.gov/pmc/articles/PMC9319953/pdf/sports-10-00098.pdf
pubmed.ncbi.nlm.nih.gov/28544858
ncbi.nlm.nih.gov/pmc/articles/PMC9653533/pdf/40798_2022_Article_511.pdf
pubmed.ncbi.nlm.nih.gov/34444136
ncbi.nlm.nih.gov/pmc/articles/PMC7080849
ncbi.nlm.nih.gov/pmc/articles/PMC5889786
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0007-y
journals.plos.org/plosone/article?id=10.1371/journal.pone.0101796
__________________________________________________
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
