How to Balance Running + Gym Workouts // Common Mistakes to Avoid

The real question is when do i wash my hair 😭😭😭

Would love to see a 10k or half marathon training guide with strength days included 😍 Love your training style Natacha 🤍

For anyone who might be interested, I've made a rough summary: The video is for people who both want to get faster while running and stronger in the gym. Essentially she says science has shown that the workouts you do in the gym can really help elasticity, and help you get faster. There is no real detriment to doing both, or interference unless you do both in the same gym session. - Focus on quicker reps of things like squats, less than 2 seconds each to go down and come up. - Focus on plyometrics which will help the elasticity in your strides as you push off from the ground. - Don't work until muscle failure if you're in the gym to help get faster. - Compound exercises are especially helpful as you'll probably have less time in the gym. - For running, try pyramidal or polarized training instead of threshold training, which is: - Polarized training - 70-80% of runs in Zone 1 (easy, 4-6 effort out of 10, you can talk while running), 20% of running in Zone 3 (9-10 effort, essentially sprinting with proper rest intervals in between) - Pyramidal training - 70-80% of runs in Zone 1 (easy, 4-6 effort, you can talk while running), 10-15% of running in Zone 2 (7-9 intermediiate effort), 10-15% of runs in Zone 3 (9-10 effort, essentially sprinting with proper rest intervals in between) She then gives example training plans: three days in the gym mean one day upper body, one day lower body, one day full body, and 2 days of running with one day with 40 minutes zone 1 training, 20 day with 20 minute interval zone 3 running, one day 60 minutes zone 1 running. - Plan Zone 3 running after a rest day, and don't plan a lower body day after it.

The only fitness YouTuber (in my opinion) that actually knows what they are talking about. Its so extremely helpful! We are all so grateful for you Natacha❤

I’m a marathon runner and your programs have already saved me from being the kind of endurance athlete that can’t do a single push up and this video is EXACTLY what I needed to help balance my training and still manage to have time to keep my house clean and cats snuggled!

I know we want it all. I'm gonna do everything I can to help you get it ❤‍🔥😘

As a teenager who fell in love with working out until it got excessive but got back on because she learned some of the science thanks to you, I already know this video is gonna make me happy 🥺❤ thank you for helping me mentally and physically

How do you make complicated concepts sooo approachable??? I'm always so appreciative of the amount of effort you put into each video 🥰🥰

Amazing stuff! All your vids are so well done and very helpful and educational. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!

Can you do something similar like this but combining strength training with sports (like 🏐🎾🏀 etc)? So more explosivity, coordination and functionality focused rather than just running 🥰❤️

No like the way I was just thinking about this… like I have SOO many goals. One of them being running half a marathon but also being strong at the gym. and I just dont have time to focus on both!! THANK YOU NATACHAAAA❤❤❤❤❤❤

As a sports science professional who stumbled onto this video, I must say: this video is SO GOOD. She has the proper knowledge and knows how to translate it into practice fantastically. Great work!

This video couldn’t have been more perfectly timed! I’ve taken the last year off running to really focus on my gym goals, and I’ve been missing it recently! I was fearing losing all my gym gains if I jumped back in. So good to see you can do both and be successful at both! Thank you Natacha!

I have been burning out on weightlifting lately and switched to 3 walk/ run days and 2 weightlifting days. So grateful for the reassurance that this is not detrimental to progress. I have been worried about that this week! I also love the core specific information! After 3 kids I always feel so lost as to how to strengthen my core again. Thank you!

Your timing is always on point. First, the updated MOVE program releases the first week of my first year of college. Then every single one of your videos is released on a day when I desperately need a source of outside energy. Now this releases as I am starting to get into running again. Your videos have literally changed my life, and I cannot thank you enough.

i’m a personal trainer and i love your videos to help advance my knowledge. our textbooks in school are outdated and only recommend the basic hypertrophy (push, pull, legs) and medium intensity cardio. they even say hiit is 1 minute long! its interesting that low intensity really is low intensity but is more beneficial for running. i’m definitely going to apply this information for myself and my clients. i always recommend my clients to check you out because your training is so diverse and prevents injury (when done safely). sometimes when i workout i’ve had male trainers approach me saying that me jumping or doing plyometrics is harming my joints yet we know the research says it actually strengthens my joints and bones. sick of the gym culture and the egos and am so glad you are always open to new research and change.

Natacha! I’m on week 3 of your CUT program! So far it’s amazing! I’ve never maintained a workout habit with this much consistency. I used to work out at home but when I decided to buy your program I bit the bullet and got a gym membership. I’m already seeing so much improvement in my strength and physique. I can’t wait to send you my results at the end of week 12.

Natacha how did you know that I’m struggling with this right now?? This video came at a perfect time! Love you❤

you don't understand how happy your content makes me. As an athlete I am so tired of all the myths and misconceptions around exercise. I love your ideals and your approach to training, physical and mental health and wellbeing in general. It is also very very clear that you once were an athlete too and that you know what you are talking about, which is why I am so proud to have you as a positive influence ❤ thank you natasha for everything that you do for the athletes!!

I did stop running just because it was bad for my knees but by doing gym training, that helped me to strengthen my knees. So I'm slowly getting back into running now so this is a great video to watch! Thanks as always Natacha!🥰