@marcoc2706 that order doesn't make sense. Seems like they messed up the labeling. Zone 2 aerobic and Zone 3 intense(ish)/tempo zone ist what most manufacturers (Garmin, POLAR, Coros) would label these zones. Also they use the VERY CRUDE "220-your age" formula to establish your HRmax which is bogues. I'm 45 and my true HRmax ist 204. Fitbit states "For example, if a user is 25 years old, the maximum heart rate = 220- current age 220 - 25 = 195, and if the heart rate value measured by the watch lies between 50% - 60% of the maximum heart rate, the watch will take it as the light zone. If it lies between 60% -70%, it's the intensive zone, and so forth, and this is the way we determine how to divide the zones."
Slow running, especially zone 2 when you start out, is a skill that has to be learned. A frustrating, hateful, skill that is easy to lose patience with and give up on. But like most skills, the more you do it the better you get at it, and after a couple of years it just becomes natural. I've been zone 2-ing for over two years and have lost count of the number of events where having a strong aerobic base has helped me either get PBs or strenght I didn't know I had. I've done 2 hilly marathons (Midnight Marathon - 5hrs 3 - and Andover Trail Marathon.- 4hrs 20) in the last 3 months (which has doubled the number of marathons I've ever done!), and while I'm never going to win a race, as someone who averages just 35 miles a week almost entirely zone 2, I'm absolutey certain that it's the aerobic base I've built up which makes me able to get out and jog 26.2 in a single go. Learning to slow down enough and to not get frustrated was so hard, but it's so rewarding once things click.
It's taken over a year of regular zone 2 running to finally believe in it's benefits. I've been carrying various injuries and not been able to do much Vo2max, threshold or tempo runs so been mainly doing zone 2 easy runs of late. Finally pretty much injury free now so did a 10k race today without having done hardly any training other than easy runs but managed a pb. There was all the proof I needed that easy zone 2 training does work.
There's almost something similar to a seven stages of grief thing going on with zone 2 training. I am now in the stage where I want to tell everyone that it's worth putting at least a few months into tryingt. 90% of people that don't zone 2 run think they can't run in zone 2 because it feels unnatural - that's stage 1, stage 2 is 'actually I can run slow, but it's boring' stage 3 is seeing some benefits with running efficiency etc...The problem is it doesn't happen overnight, it was 3 months before I started noticing pace differences (although I noticed other benefits earlier on). I'm not at a year like you, but I am so happy I am no longer injured or aching all the time and I'm not slower when it comes to race day.
@@gb2983 My half-marathon training course (coach Greg in Garmin Connect) includes a shorter easy run and a long easy run most weeks. Thre is only a pace goal and a time duration, but I've learned to combine that with a Zone 2 goal and it has dramatically improved my performance. I set a new parkrun PB last week and a new 10K PB yesterday after about 4 months of zone 2 training for a 10K and half-marathon.
Well done! About how many minutes per week of Z2 training did you do during that year? I am just starting my Z2 training and am hoping for quicker progress than you had, gonna try to do 300-400 min/week. Cheers!
@@kmshultz I was probably averaging only about 120 minutes per week of zone 2. I was running just 3 times per week max because I didn't want to risk making my niggling injuries worse.
@@kmshultz It's usually 2-3 hours per week, interspersed with speed repeats, stride repeats, goal pace runs and progression runs.. Last Sunday the plan included a 2 hour easy run but I stretched it to 2:30 to achieve 21.2km because I was feeling very strong.
Great insights, both in the video and the comments. I think the main thing is to not expect instant miracles. The other: turn off the ego and don't worry about pace or other runners.
Zone 2 on a bike is a different range than zone 2 on a run. Also, different muscles and level of impact. Basically, you can't improve your run with a bicycle.
@@magnemmar4869yes I notice that on the bike I have to use a lower HR. However, it will help to build aerobic base. I think that is the point of the video: most don't have the right aerobic base.
Rightly or wrongly, I’ve joined a gym to hit the running machine to build my zone 2 as in my mind that rules out a lot of the variables that put you out of zone 2
i hate the running machine - it's easier to keep my heart rate at the right place, but I find my pace is way off - I guess I'm spending the energy bouncing up and down rather than pushing forwards on the treadmill, and that could wreck my technique, but it's a good fallback (for me) if it's too wet/hot/snowy/dark to go running outside. Alas, my money goes to the gym more often than I do!
I just got back from A zone 2 Run and this video drops #coincidence. I noticed that when my heart rate creeped up, deep breathing would help to bring it back down. No idea about the science behind or even if it was just the placebo effect but it seem to work.
I do this - if I want to pull my heart rate down, I become a bit more mindful with my breathing - breathing in through. my nose for 4-6 steps, sometimes holding for 2 steps, then breathing out through the mouth for 4-6 steps. This gets 'better' air into your lungs so your heart doesn't need to work as hard to get that oxygen around.
I noticed a big deep breath dropped my HR by 5bpm almost instantaneous. But trying to do it repeatedly just made me feel light headed. I’m a cyclist not a runner.
I split my zone 2 runs between treadmill and outdoor runs with little elevation. All else being equal, my HR for outdoor runs should be almost exactly 5 beats higher (something I put down to wind resistance and other weather conditions). But the one thing that catches me out more than anything else the longer I'm running outside, is incremental increases in pace. My zone 2 runs are between 8:05 - 8:30/mile, however, if I run 7:50/mile during stretches without noticing right away, my HR will peel away. This is something that happens a lot when running in the dark. Do that a few times, and I'm on the cusp of zone 3, and it won't come back down.
@@Yeastextract Of course. I should have explained that more clearly. What I should have said was if I run 10s or so per mile faster than my usual zone 2 pace - and do so unconsciously on a number of occasions during a zone 2 run - then my HR will be on the cusp of zone 3, and I will be unable to ensure that the rest of my run returns to zone 2 whilst running at my usual zone 2 pace. I recently ran a 72-mile ultramarathon, and managed to keep my average HR at 132 (which is within my zone 2) over the course, whilst placing really high. Following on from what I said earlier, my heart rate edged into very low zone 3 territory at one stage, and actually quickly returned to the same low zone 3 number after aid station stops of up to 5 minutes. Which is interesting. The point being, if you can stay comfortably within zone 2 (and don't wander into zone 3 for any length of time), then you can - as the saying goes - stand a good chance of running all day in zone 2. Anyway...
i don't follow your channel as much as others but i do sub. for long time i didn't see myself getting better with running. i would sprint weekly but wouldn't see results. i can run pretty fast top speed not pro level but around 16-17mph. anyways. also my stamina was not very good. i was running out of breath after 1/4 of a mile. new strategy that took me forever to realize: progressive overload. I would usually run 8mph without noticing. it's hard to tell how fast you're running when you are outside, not on a treadmill, without a smart watch. so, i started running a bit slower and if i ran out of breath i would still run slower. i did this consistently. i would do this for 1 mile, then 3 miles and now i'm at 5 miles. everything has gotten stronger. I've checked my weight and it's stayed about the same give or take a few pounds. My sprint is stronger. My stamina is better. Consistently progressively overloading your system in doable increments. It's almost as if micro-goals is a strategy that extends everywhere in life. I don't believe it's much of a stretch to think that. consistently progressively overloading. balance.
I play a 'game' where I listen to my body and try to guess my heart rate. Any time there's a hill I allow my effort to intensify and make another guess and then check (I am 95% of the time in zone 2 on long runs, but I am not strict with it, especially as I live in a hilly area). Then when the ground levels out I slow down to get my heart rate back to what it was before the hill. All by feeling first and checking after, so that becomes a learned behaviour.
Currently in Japan on Okinawa and went for an early run at 27° and ridiculous humidity. I was surprised my HR was actually ok despite going all out. But clearly began to creep up by the end of the run.
The other day I went out for my run at my usual easy pace and within 200m my heart rate shown on my watch was 140bpm, and by 400m was 150bpm. This was not reflected in my feels or my breathing rate. Absolute confusion as to why it shot up, then I realised I didn't have my chest strap on. Run abandoned, I went back home, collected my chest strap and started over again, with much more expected indicated heart rate. Basically, I find the optical sensor reads my cadence, so I guess it locks onto the pulse signal from my leg muscles. So dodgy equipment readings can also be a factor. As for the point about heat, when the temperatures get to 20 and above, I can find my heart rate can be as much as 10 beats higher.
For me, having started running regularly this spring, zone 2 running works like a charm. Only I need to "switch through the gears" wenn running on hilly terrain- no problem about it though. Though I am not a heavy person and also still in my 20ies.
Nice video, again. But : if you see the cardiac drift set in too early, you´re not in zone 2 anymore. You´re basically too fast already, since you should maintain a constant Heartrate
On long, slow runs (10K or more) I usually wear a hydration vest with a couple of Gu electrolyte tabs in 32 oz of water. I have my watch setup for an alert every 1km, at which point I take a few sips and do a form check. I can easily run a half-marathon distance in zone 2 this way. In contrast to my faster runs where my music playlist consists of 180bpm songs, my accompaniment for the slow run is slow ambient music, usually Moby's Play: B Sides: Play, and Ambient Hotel.
I've been trying to get into the zone 2 thing for a few months now. I nearly need to turbo speed walk or slow jog to stay in that zone and it feels WAY harder than my typical half marathon pace where I can easily breathe through my nose but says im in high zone 4. Maybe my heart is busted
I have a similar problem. i am able to complete 5k 10k even half marathon with 170 plus heart rate. not able to run in zone 2 at all.. it stays in zone 2 only for the first KM. after that i am not able to stay in the zone 2 even during slow run even how hard i try to slows down my pace..
Well, I have an opposite problem. I can't run cos of prosthetic knee, so I do brisk or power walk aiming at Z2. After ~15min my HR often suddenly goes down to Z1 and no matter how I try to walk faster (already 6.5-7 km/hr) or carry extra 5-10 kg, HR doesn't return to Z2. Treadmill with incline would perhaps help but I don't like exercising indoors.
In my case, as someone who's fairly fit (resting heart rate of 37bpm), I find that what causes my heart rate to go up on easy runs is one of two things, 1. Caffeine before the run and 2. thinking about something that has annoyed me like a row with someone. That can cause my heart rate to go from say 128 bpm on an easy run to 148bpm just because I'm rethinking a row I had with someone in my head 🤐
True! stressful thoughts like "I need to get to the tram stop by 12:07 else I'll have to wait 15 mins in the cold freezing to death" is really not helpful with keeping your HR in zone 2. Lots of deep slow breathing and internal OMMMMs. Either I'll add more wiggle room, or time for some "tram strides"/"Kenyan bus runs" 😂
I do all my pace work with a music playlist of 180bpm songs. However, for my zone 2 running, I use a playlist of Moby's music - Play & Play: B Sides and Hotel Ambient. It helps to slow me down from the very start.
I think it's the watch because it seems whatever speed or pace I run, my watch always says I'm in zone 3 to 4 . The watch also says that when my pace and speed is on the higher end that my aerobic work was a lot higher number than if I go slow , so zone 2 doesn't make a hole lot since to me. Go slow, less aerobic work go fast more aerobic work as far as the watch says . Garmin watch.
Garmin. I followed one of its training plans before I knew about zone 2. In hindsight, it had me running the “easy” runs - about 80% of the plan - in zone 3. This was calculated by my ability to run a mile as fast as I could at the start of the plan, the time I ran went into programming the plan. Thereafter, the plan just gave me a pace range within which to run. The plan definitely worked for me. When I found out about zone 2 later, I followed it religiously despite it feeling slow and unsatisfying. It took me six weeks of training to get all my easy runs within zone 2, a psychological problem nothing more. Then I found out about the Karvonen formula. Using this to calculate my zone 2 paces, I found that Garmin zone 3 is closer to the right zone for aerobic running. The plan was probably correct. This is not to say it’s the same for everyone but it seems different brands of activity watches might define their zones differently. I have been told that in lieu of an accurate lab test, the next best thing is to go by the conversation test. If you can speak in full clear sentences without much difficulty when exercising, likely you’re within your personal zone 2.
It’s a catch 22 for me. If I run slow I end up shuffling, usually scuffing my feet on the ground with negligible knee drive/lift, my form goes to hell and my pace goes up to 14:00-15:00+ pace. If I run fast, for me a sub 13:30 pace ( yeah I know, sad) I can’t go more than one minute plus and again fall apart. By the way, a high cadence like 170-180 spm doesn’t often help but rather causes that shuffling I talked about, almost like I’m running in place with almost no forward motion! Any suggestions? Thanks
I just completed my first marathon and whilst heart rate was good about 26km in i developed what i can only describe as intergestion forcing me to walk over 10km. It was only after i threw up a little that it instantly went away and i could finish the race running. Any tips on managing this? I put it down to drinking so much water whilst on the move with nothing else but some gel packs for energy.
@@jedik206 Hmm, I think gels usually cause people trouble when they drink too little water or have sugary drinks with them. But if you had used gels before and were drinking lots of water so that shouldn't be the problem. The ones at the race might have been different from your usual ones though, it might be worth bringing some of your own snacks instead of relying on what they provide at the race. It actually kind of sounds like food poisoning, maybe that second gel was contaminated with something and you got better as soon as you threw it up?
When i train with my group doing intervals, fartleks for 12km or so my heart rate zone is 50% in zone 3 when i do an easy run of 10km where i can easily talk my heart rate sits in zone 4 basically from the start . I can not work out why.
Perhaps your zones are wrong? Different calculations give different results, so the feels are important too. My HRMax is 190, Lactate threshold is 170, and my HR when I sleep is about 45. My Z2 should be about 140-150.
so would a 1.5 hour of yoga amount to an equivalent zone 2 training since the static poses especially standing poses push heart rate up to the ideal zone 2 rate naturally?
Not likely. Running Zone 2 for me in my mid-40's is 130-144. Even in Hot Yoga my heart rate wouldn't be that high. The other factor is that running is high impact and yoga isn't so it's a different load on your joints, ligaments, etc.
I really like your channel, how can I keep my running routine I try to run 3/4 times a week around 5 miles per run but then I lose interest how can I maintain my enthusiasm ?
Start with 15 min per session 2-3 times a week. Then slowly (no more than 10% per week) increase your mileage. After 3 regular weeks do one easy, about half the millage with scarce fast pace if any. And so on.
I get much less frustrated when I walk run, after 2 years of running you get the feel of zone 2, and as soon as the nose breathing threshold is crossed I then walk 60 sec, reset and go again with good form and cadence. Also zone 2 cross train, bike and swim and row to build base especially when I have an injury niggle.
So my suggestions: Mix it up. Different paces, different courses. Don't get too hung up on distances. Try trail running. If you can even do a short 1-3 mile loop, its a different experience and mentally it may be easier to hold a slower pace. Run with others. Forcing accountability is a good way to make yourself run when you otherwise don't feel like it. For me, if I show up the hard part is done. Set goals. It doesn't necessarily need to be times/speeds, but things like learning to better handle running in the heat, fueling for a long race, etc.
