I Tried Zone 2 Training for 3 Months. This Happened 

how do I find a place to get these kind of tests done you mentioned in the video?

It's your running form. If something is off, other muscles compensate and end up getting over worked. Use an assault air runner treadmill if you can, it exposes form issues and helps correct. That is why I love running, gotta keep balanced, front-back, inside-outside, small-large. when it's balanced it's butter. Low back pain is probably the hammys (or glutes), relatively weak to quads. Attia also uses bike and rowing for zone 2.

I have a recommendation that may help you with the pain as I've had a similar experience with the tendinitis but in my achilles. I'm an avid runner and a former Marine so I love to run and it was always a no pain no gain mentality, but as I'm getting older(33), that doesn't work anymore. I was almost in tears one day wondering if I would be able to continue running due to the amount of pain I was in and I found a solution that worked for me and maybe it will help you. As horribly fashionable as crocs are, I started wearing them as often as I could, as soon as I got in the car from work until I went to bed. I did that because I had heard how they can heal flat foot/plantar fasciitis. The other thing was, I found a guy on RU-vid called, "Strength Side". There's a video titled, "the real way to unlock your hamstrings". It was life changing! Within a week I was waking up and walking with almost no pain, Within a month, I was running again! Within 6 months I did my 1st triathlon and won a gold medal. I hope you try them, and I hope they work. Good luck.

First time in the channel. I really appreciate your honesty , talking about what went wrong as well as what went well. I have been running for 40 years - never that fast (3:33 marathon at 50 years old). For your first marathon, please don't make the mistake of setting an ambitious goal time and then working backwards to achieve this with an agressive training plan. Your body may push back hard - it is really important to know you body and listen to it. You don't need all the fancy medical tests for that. If your Achilles is hurting you need to back off the mileage and figure out why. Heart rate monitoring is only one part of the big equation:-)

​@@robertstellan6017my physical therapist told me to wear insoles inside the Crocs which is what I have been doing now for years - works for me.

I think the body builder Mike Mentzer do this as his aerobic exercise.

i have a lot of exercise options atm. i guess if i keep my heart rate up then doesn't matter what activity

been really depressed lately. a slow 30 minute morning run really brings mood up. flushes out all the crap, drains the lymph back to the liver maybe.

​@@nikitaw1982I nice gentle run or cycle zone 2 is enough release the endorphines that make one feel good , without having to beast yourself in exercise 💪 🙂

You eat lots of useless craps.. peanut butter/ fruit are very very inflammatory

Awesome! That’s inspiring

Amen! keep going!

That's incredible! Keep going proud of you!!

Kick ass!

Do you lift weights also?

@@persiusjudicko6967 LETS GOOOO You got this man! Good luck!

@@persiusjudicko6967 35 years young, you fucking got this!

What does it mean when you have a really high heart rate when running slow and easy?

2 years?

@@matthanley6366 unfit

LOLOL I was curious if anyone would notice. I’d be the worst for continuity on Tv shows

Yes, I was fascinated by that progression more than the test results 😂

Yes but it doesn't escape notice how fantastic all of the different styles looked!!

Rocks it

I noticed as well. Was that a handlebar mustache??

Its really hilly where I live so kinda impossible unless superfit to keep my heat rate in zone 2 under 140bpm . However I took the basic principles onboard and instead of attacking hills like I've always done , would get off mtb bike and walk when at 160 or 150 doing all day off road rides and it definitely makes a huge difference to my stamina for the day and how I feel recover for the rest of the week after an all day ride 😂

How did you find out your zone 2 heart rate you needed to maintain to be in zone? Did you minus your age from 220, then × by .60, and that + 20 is your range to keep it in?

I’m training on an indoor bike and I am doing power ones and I am noticing bigger gains doing zone 2. Can’t wait to get outside and ride.

@@stevenrobert6992zone 2 is a conversational pace.

A lot of this zone 2 stuff is just people deloading and experiencing what it's like to actually properly rest for the first time in years

#stayhumble

If you start at 40% body fat, you may need to alternate walking and standing for a while.

​@@OKOKOKOKOKOKOK-zn2fy I alternate lie down-sit up as my aerobic training.

@@jormun Laying down and getting back up takes too much energy. This is something I learned from George Forman (heavyweight boxer). He would stand in the corner and not sit on a little stool like everyone else in-between rounds. By the end of the fight, he had successfully avoided a lot of squats.

​@@OKOKOKOKOKOKOK-zn2fyid be in the gym strengthening legs so could handle my weight.

Yeah, this video and all the other comments are just trynna be way too technical in saying jogging everyday is healthy

😂😂😂😂

Actually yes! I didnt even know people no longer use that word anymore, until people got offended if I said they were jogging and they started correcting me saying they were «running»

yogging

Different people have different zone 2 though. I can only walk at zone 2 😑

In my 30s trying to re-create what I had back then. Hope you’re crushing it.

That's interesting, because I made no attempt to target any particular heart rate zone in my 20s and had very high levels of fitness and stamina.

@@loganmedia1142 me neither, I just targeted time. Keep running until 50 minutes. No stop no water. 3xweek, speed and heartzone I never bothered.

​@@loganmedia1142if had a physical job I think it builds it.

me the same..but as long as your heart rate is in Zone 2 you can do whatever you want.

I literally walk and its my zone 2 bro

I started zone 2 a few weeks ago. Honestly had to power walk most of it due to starting during a heat wave. It felt stupid to be out walking instead of running. Just had to keep in mind that it was for the bigger goal

@@BrammerMS this was me when I started too. Such an ego check 🙃

How long does it take to get adapted so you can at least jog slowly? I seem to be taking forever to get any better and I'm discouraged.

Wow, thank you! that means a ton!

The info was garbage. Look at joggers and sprinters. Sprinters have less body fat and more muscle. This has zero credibility.

One like no replies wow

Wow!

thats currently my situation as well! 11.5 weeks instead of 3 months but close enough. my zone 2 is right around the 10-11 minute mark too. my goal is 1:35 for the half marathon. Took a decade off to do weight training but hoping my 10 years of cross country before that will come back to me!

out of curiousity, what kind of milage were you doing leading up to it?

Same for myself, started from the couch in June and have just ran a 1:28 half marathon in October. During my first two month's of running I was just doing 5km's most days, trying to run faster each time, which as you can imagine didn't work. After some research I got in to the Zone 2 80/20 method in August and have maintained that since. I run roughly 6-8 hours per week which works out at around 60-80km's, and my runs are for a certain amount of time in a specific HR zone (i.e. Zone 2 or Zone 4/5), not at a specific pace or distance. Typically Zone 2 for between 1 to 2 hours, 4 to 5 times a week, then Zone 4/5 for 30 mins to 1 hour once or twice a week. The original goal was just to get a bit fitter, however it's also helped me drop from 72kg down to 66kg which I'm pleasantly surprised about. Next steps are to see if I can add some strength training in to the mix as currently all I do is run, so it'll be interesting to see how that goes.

i bought a f45 10 day pass. day one i could barely do 7 pushups. day 3 i'm doing 15 easy at the end of the workout? people say muscle memory but what is that actually? what change could have happened in 3 days? i bet the arterys get built up from doing ur type of triatholon work or a heavy labouring job. then years later do physical exercise and the heart pumping blood forcefully through the arterys stretches them out back to when u were fitter from early work you have done. My granpa needed a triple bipass but had to weight 6 months. he started walking up hills every day and adjusting his diet....when they cut him open he only needed a double, he had grown his own bipass. i think being an active young person means u have more veins capiliarys servicing ur muscle tissue. when a kid ur full of stem cells and growth hormone. bring back child labor hahaha. i'm working for a guy with 4 kids doing gardening work and its physically exhausting but totally easy. i'd be getting the kids along for pocket money....maybe they earn 4o dollars an hour and that goes towards a better summer holiday. hire some jet skis on the weekend....fund for a triathlete bike..

Agreed, the body will undergo the same metabolic adaptations but using two different modalities will likely result in less bio mechanical efficiency. To no fault of his own, he most likely started this exercise program quickly and developed overuse symptoms/injury. We are all susceptible to this but it demonstrates the importance of exercise modality variation and deliberate corrective exercises to “balance” the stress and forces being applied to the body.

It really is I did a lot on a bike just doing 22 miles a day and was in great shape. It got to the point where I could ride from my house to my jiu jitsu gym, train hard for an hr and then ride back and feel great

​@@brennengodeen3796 He also said his goal wa to run a marathon so that explains the running but ya I'm personally alternating between biking, elliptical, running, and incline walking.

Something even better than cycling is hiking. You get to enjoy the nature and the type of movement (basically walking at a rapid pace, depending on the incline) you do has more functionality in the real life. You also don't get sore ass and cyclist's palsy (my issue with cycling).

Yea I do it on the peloton. Both zone 2 and VO2 max training

Well said. So true. We make it so complicated but this is exactly it. What people in days past used to do regularly, daily just to survive bc they had to provide for themselves and work for everything

You lost 200 lb and recovered from heart failure and only 17? That's amazing! You're awesome!

Sorry you have been through such trying health issues at your age (I'm 57, for some perspective), but...I'm SO impressed with your will to change and improve your health and your life. It will pay you dividends for ever! Keep going, we're rooting for you.

We're rooting for you! That's a lot for your age. For any age. I wish you well and a beautiful future!🌞

Thank you!!!! That means so much

Just make sure the 20 is either by itself or at the end of the workout. Doing intervals in the middle kick you out of zone 2 for longer than you think, even after your HR comes back down. For intense intervals it can be as long as 20-30 minutes before you go back to burning fat.

ru-vid.comA1KlGqTIMbQ?si=t-2eG3HOxjiOBMw9

That’s a job well done by your physician!

The body needs time to heal and recover. If you don’t recover properly eventually it will cause more and more damage.

And if you do go over the 10% by doing a really long run and you don't have pain the next day, don't assume you've 'got away with it'. Rest up for a week because there is some damage there. Even if you can't feel it.

Also helps to keep your cadence high. Helps limit the vertical oscillation and distributes force you would exert in 1 step to 1.2 steps for example. Low ground contact time, high cadence, beautiful for injury protection.

I developed patellar tendinitis from cycling with an ill fitting bike (my seat was about 2 inches too low) and it took about 8 months of inactivity for it to finally heal. Very frustrating injury.

How do u do that do u have to run really slow ?

@@bbillyddave Yes but "slow" is relative. In college our "easy" 12 mile runs were at 7 minute pace.

Same with competitive cyclists. Dr. Inigo Whatshisname isn't the father of anything, he's just the most recent coach of note on record talking about it.

@@carlosrobertson8265 The name is Dr. Inigo San Milan. Not that difficult isn't it?

As a runner, I'd say that runners try to be zone 2 heavy, but the sport is so high impact that they can never achieve the same level of psychotic zone 2 training as cyclists or cc skiers.

The vast majority of people are probably going to tune it way easier walking an incline.

I think the heart rate more important. I like the treadmill too as stick to a set pace. You can get ones that are controlled by Ur heart rate. If Ur heart rate drops it speeds up. Graham Tuttle a running coach says the curved treadmills mimic reap running better than the flat ones. Your ahead of me though.

I have hip pains from lifting the legs up during running. Would you recommend the same exercise?

@@goku445 it’s hard to say exactly without knowing more details about the pain. Generally, if there’s pain- I’d give it some rest. Maybe some mobility exercises and stretching, possibly some low rep higher load strength training with lots of recovery. If you’re not used to lifting your legs up for high knees, I’d do low intensity drills in Zone 1. I’d get those muscles comfortable and strengthened for use in zone 1. Then ease into it in zone 2 - maybe with some run/walk intervals at first.

@@coolvalleydude thanks!

How many km is that?

Do you have any breaks in that 30 minute run?

​@@eduardoreinaux5150 for me that's about 3 km

I read heelstrike issue is re-looked upon for non prof runners lately i think?

@@AndreyRubtsovRU Pros heel strike. Its just internet rubbish to say heelstriking is bad.

@@edwardburroughs1489 Some do, and some also get injured more than others. Look at Eliud Kipchoge's or Jakob Ingebrigtsen's form.

I can attest to this, I went from 5k to half marathon rather quickly when I focused on my running posture and strength training. Though heelstriking isn't inherently bad, every runner should experiment and choose whats the best for them.

I will also add this, my greatest issue was overarching my back when running. Aligning my hips with my rib cage in a more neutral spine position completely eradicated my back pain.

48 miles is a long way, I have done only one that long this year, it was on gravel , starting and ending at the same place /altitude but a total of ca 1000 hightmeters, and I didnt run out of legs. My trick was to have a small break, a huge break (45 minutes, taking some photos), and another small break: Those breaks does reset my legs a great deal. I have done several 30 mile rides when my legs felt bad in a long climb, but got fine resting between 5 and 20 minutes. After the rest I was able to go with good power. Those climbs were not zone 2, they were harder.

Minimalist shoes require calf workouts and stretching if you have used raised heel shoes your whole life

@@defeqel6537 In my opinion it doesn't require any extra workout, it does require you to start with a very low volume, for example I started with 1k a week, increasing distance every week depending of how i feel after the run, it took me like 6 weeks to get to a 5k.

Yeah? My thoughts were exactly “40 miles a week?” I just finished a 16 week prep to a half marathon and I didn’t cross the 40 mile a week mark. Most of my training was zone 2. I’d wager his overuse injuries were more due to the rapid increase in running miles

@@sagelee2871 Not so sure about that myself. It may well be just imbalances in his running form. I have also just started this method since my Garmin was suggesting these 6:00min/km pace runs (which I later looked up and identified as zone 2 training). Like many others, I had never thought of running that slow/easy, but perhaps unlike many others, I hate running anything more than 5Km, actually before this I had only run 10Km once in my life! So anyway, I have now run only about 10 times with this pace in the last 5-6 weeks and beween 7-10Km each time and sure enough my left foot hurts on top and my right foot cramps! It is obvious I am not running symmetrically and the ""sudden" prolonged running showed this up, as well as I may be missing some nurtients, electolytes, iron whatever. But apart from that I concur about the sense of euphoria, that running high that I vaguely remember from my youth!

If you refer back to his last set of labs you will notice that his hemoglobin levels rose while his iron levels decreased. Iron is required for the formation of hemoglobin which is the protein responsible for the binding of oxygen to the red blood cells and the release of oxygen at the tissues (perfusion). Hemoglobin is also responsible for the binding of carbon dioxide (CO2) to the red blood cells. CO2 is the by product of the metabolic processes occurring within the muscles. When we exercise, particularly aerobic training, the muscles have an increased demand to receive more oxygen and diffuse and eliminate the carbon dioxide (CO2) through respiration at the lungs. Fun fact, humans lose weight from eliminating CO2 during respiration. You literally lose the weight through breathing! So basically, because his body was undergoing a stressor (running/aerobic training), his body adapted by producing more hemoglobin to being more oxygen to the muscles and eliminate the CO2. Iron was used during the formation of more hemoglobin. A similar process happens when individuals move or travel to locations at higher elevations. Although the labs will stabilize as the body makes these adjustments, most people who live at elevation have a higher than normal hemoglobin level. The higher the hemoglobin, the better the body is at bringing more oxygen to the muscle and getting rid of CO2. Lastly, yes his iron levels did decrease but is still within the normal reference range so it is very unlikely that an iron deficiency resulted from poor nutrition. That would result in a decreased hemoglobin level, not increased. It’s crazy what the body can do without any conscious input from ourselves! I hope you found this educational and this was written in good faith. I enjoy teaching and it also helps reinforce my knowledge and understanding when I do so.

Good post . Going to run ride zone 2 . Lol 2 runs ,3 rides ,the 3 runs to rides alternating lol. Should be good for recovery. here's to being over 55 lol

Maffetone runners say 7 hours a week, I'm not sure how to build up to that, I guess that's the magic of letting heart rate dictate tempo. I started doing 20 minute runs, adding a few minutes everyother day till I get to 60 minutes. I call it lymphatic drainage jogging. Also I'm conditioning the body to handle the constant shock of landing on one foot 180 times a minute. Tendinitis in the ankle....James Dunne says should work up to doing 3 sets of 30 single leg calf raises. Andy Galvin says can do strength and sprints everyday which in credible to me. So I'm doing calf raises and lunges every slow run. About 60% of Max reps. Only been a week. Nice to be outside

Thank you!!

Totally agree. No wonder fast animals have already evolved to front-foot running.

So, run 10mi/wk for 4 weeks, then in the following weeks do 11, 12, 13, back down to 10, then 14, 15, 16, and back down to 13, etc (roughly)? Asking for myself, a noob who just started running

​@@jamescarbon3853 Sounds about right. You can increase mileage 10% per week. For example, when reaching 20 the next week you can do 22 instead of 21. Same for 15 and then 16,5 instead of 16. The deload weeks every four weeks are indeed also weeks are also important

Yes!! I was looking in the comments for someone to mention this. Running almost 10hrs a week with daily(?) strength training on top of it as a NEW runner is quite frankly, BONKERS. It makes sense that his body started to break down, his volume was way too high. I did a similar thing when I first started running, except I incorporated WAY too much speed work into my routine off the bat, and my body let me know very quickly it couldn't sustain it. I think when people come from other physical activities into running, they think that run training follows the same formula. (Progressively overload every week with rest days sprinkled in until the end of time) Running hits the body so much differently from other types of workouts. There absolutely NEEDS to be weeks where you're decreasing your volume to let yourself recovery. Unlike weight training where it's very obvious pretty quickly if you're overworking yourself, with running, you don't know you're pushing yourself too hard until it's often too late.

Thanks for sharing! The no pain no gain mentality for many people in the fitness community is a hard battle.

Research please

there is literally a boatload of research you could find on the subject by just looking through the journals but since you dont seem like the type that does that ill link you to somone who has read them and gives very condensed explination with some practical advice thrown in. Mike Isreatel's video called "Lifting vs. Cardio" on a channel called "Renaissance Periodization" and the big thing relevant to my statement is at 2:59. that should explain it quicker than i can. have a good one :) @@deniss.3458

12/3/30 baby (12 incline, 3 mph, 30 min)

How for the love of god did you recover from this?? I have the same thing for a year now. I’m taking exercises more seriously with calf raises straight and bent and ankle strengthening exercises and stretching. Should I just run through it? How long did you take to recover and what did you do

@@rfrnproductions8413 lots of ice, lots of stretching, and biking. 0 running, and i did only lifting for upper body and single leg movements on my right leg which is fine. 2 weeks ago i started lifting and doing things w left leg, and barely lost any strength.

I’m at exactly 10:15/mile right now. Damn.

I had the same experience... I went from 9 minute miles to 11-12, even 13 if it was a high stress/ bad sleep day... it definitely helped my asthma and fitness, but I'm still struggling to get back to my 9 minute miles!

that's awesome! nice progress