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/ —————————————————————————————— Hey my friends! This week we’re going to break down how to run faster and longer while still hitting your goals in the gym, whether that’s getting stronger, building muscle, losing fat, becoming more functional or whatever! It can be tough to balance everything and find a routine that works, so these tips and tricks should keep you making progress in your fitness journey! 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 ❤️) Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these systematic reviews are a great place to start! 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC8053170/pdf/40279_2021_Article_1426.pdf 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC8891239/pdf/40279_2021_Article_1587.pdf 🤍🤍researchgate.net/profile/Michael-Rosenblat/publication/325492365_Polarized_vs_Threshold_Training_Intensity_Distribution_on_Endurance_Sport_Performance_A_Systematic_Review_and_Meta-Analysis_of_Randomized_Controlled_Trials/links/5ec68df492851c11a87b7ea3/Polarized-vs-Threshold-Training-Intensity-Distribution-on-Endurance-Sport-Performance-A-Systematic-Review-and-Meta-Analysis-of-Randomized-Controlled-Trials.pdf 🤍journals.humankinetics.com/view/journals/ijspp/13/9/article-p1114.xml 🤍🤍thieme-connect.com/products/ejournals/abstract/10.1055/a-1559-3623 🤍link.springer.com/article/10.1007/s40279-017-0835-7
Hitting 30 in March & my main goal was to hit 10KM run before then ..
But I also want to hit a 200KG deadlift … both are going well at the minute but it’s hard to fit it all in with work & children 😮💨
As a trainer and a running coach, just wanted to say GREAT VIDEO!
I’m 57 years young and I run in the morning and strength train in the afternoon M-TH, then I do a short, easier run on Sa and my long run on Su.
Only 2 of my runs are intense efforts. I do track intervals on Tues and I alternate between hill repeats, Fartleks, and tempo runs on Thurs.
Where have you been all my life! Ahh this video is jammed packed with so much great information! Thank you
Natacha = Gordon from Lizzie McGuire haha The hand movements are too distracting for my ADHD Love the video/information!
Hi Natacha, I really LOVE your gym outfits, where do you get them from ? :D thanks for your informative videos as always
This was so helpful thank you! x
I CANNOT wait to get my hands on the running/gym guide
This is really helpful, thank you! ❤
Could you consider doing one of these but with weights and swimming? Not just for my personal development but im sure many other would love to watch😁
Would love to see a guide for strength training to improve running whilst building muscle ❤
I've heard of this style of running training before, but it never made sense until I watched this video. I get it now! THANK YOU ☺
Does anyone know about an app pr service that allows to build a plan for running and weight exercises? I feel like most services concentrate on either and barely any on both.
Video has been very helpful!
Thanks for this video. Im a beginner lifter (6 months) who's main goal is to gain muscle and I had a fear that if I run I will lose all my strength. Im gonna try to include running and walking into my weekly program but maybe run just twice a week.
Hi, could you please share the papers you have referenced in the video?
the advice I've always needed
This is a wonderful explainer of how to strategically go about integrating running and lifting/resistance training. I myself have a heavy emphasis on zone 3 (as it is explained in this video), with 2x workouts per week beginning with and centered around hill sprint intervals.
For the sake of my schedule, and getting in what feels adequate for my lifestyle, I tack on an upper body session after a short drive from my sprinting location, and do a reverse pyramid superset to ensure I give attention to my upper body via compound movements. My recovery days typically consist of core/accessory work, accompanied by stretching of both the dynamic and static variety.
Thank you for being such a measured and relatable presenter of this well researched information, and for approaching things with such positive energy and perspective. Those ninja jumps are pretty nifty, I may have to add those into my routine in the future. All the best to you and your loved ones.
Wow this video gave me a lot of insight on how to approach running and weight trenin🤩🤩🤩Would you recommed doing the sprits on a treadmill or outside?
I recently became a personal trainer and my goal is to help women with orthopedic conditions to lose weight. And get started on their fitness journey. One issue I have: do you think it’s possible to train one side of the body more than the other to balance out developmental issues from overcompensating with limb length discrepancies?