Running is often associated with pushing harder, going faster, and constantly challenging yourself. However, the true secret to improving your endurance and overall performance lies in the often-overlooked practice of running in control (=you will feel it as slow).
Specifically, training in your Zone 2, also known as the “aerobic base building” zone, can yield remarkable benefits for runners of all levels. We can dive into it a bit later in this post.
But what exactly is Zone 2 running, and why is it so beneficial?
Zone 2 is typically defined as running at an intensity level between 60-70% of your maximum heart rate or around 70-80% of your maximum aerobic capacity. At this relatively low intensity, your body primarily burns fat as fuel, and your cardiovascular system works efficiently without experiencing excessive stress. You can talk with a friend without any breathing issues.
The benefits of Zone 2
1. Improves cardiovascular efficiency: Enhances your heart and lungs’ ability to supply oxygen to your muscles. This is a crucial benefit. You can read more about it here.
2. Builds a robust aerobic base: Provides a solid foundation for more intense training sessions. This is what it looks like with Peter Attia.
3. Fat burning: Helps your body become more efficient at using fat as a fuel source.
4. Enhances recovery: Aids in muscle recovery reduces fatigue between more challenging workouts.
5. Reduces the risk of overtraining and injury: Allows your body to adapt and strengthen without excessive strain.
While the benefits are clear, many runners need help slowing down and embracing the art of running in control (=slowly). The temptation to push harder and go faster can be strong, but learning to run comfortably in Zone 2 is a valuable skill that will pay dividends in the long run. I hope you got the double meaning of ‘long run’.
So, how should I run in control?
Here are five practical ways to run in Zone 2.
1. Use a Heart Rate Monitor
Get a reliable heart rate monitor and set it to alert you when you exceed your Zone 2 range. This visual and audible feedback will help you stay within your target heart rate zone and maintain a sustainable pace. Brands like Garmin, Suunto, Fitbit, Polar, and Apple offer good options. It will take time to get used to it. Take short ‘walk breaks’ if your heart rate is too fast, such as running for 4 minutes and walking for 1 minute.
That will help you get it right at the beginning of this process.
2. Run by Effort, Not Pace
Instead of focusing solely on your pace, tune into your perceived effort level. Zone 2 running should feel conversational, where you can chat comfortably without gasping for air. This might mean running significantly slower than you’re used to, but that’s okay! Listen to your body and adjust accordingly. If you don’t have a watch, that is one of the best ways to ensure you are at Zone 2.
3. Practice the “Talk Test” with yourself
As a general rule, if you can’t recite a few lines of your favorite poem or sing a verse of a song while running, you’re likely exceeding Zone 2 intensity. Use this simple “talk test” to gauge your effort level. If you are breathless, slow down until you can comfortably speak again.
4. Run with a Friend
Running with a partner or group can help you maintain a slower, more controlled pace. Choose running companions slightly slower than you, or agree on a specific Zone 2 pace to follow together. This helps with pacing and makes the run more enjoyable and less solitary. On the other hand, if you get into a group running too fast for you – avoid falling into this trap. Run in your zone 2 and not theirs.
5. Incorporate Walking Breaks
If you need help to stay in Zone 2, feel free to incorporate walking breaks. Walk for a minute or two until your heart rate drops back into the desired range, then resume running comfortably. These breaks can make a significant difference, especially on longer runs.
Bonus Tips
– Warm-Up Properly: Start your run with a gentle warm-up to gradually raise your heart rate. This sets the stage for maintaining a steady Zone 2 effort. Try to take a stretching break after the first 5-8min.
– Stay Consistent: Consistency is key. Regular Zone 2 training will gradually improve your endurance and efficiency.
Be Patient.
Adjusting to slower running might take time. Trust the process, and remember that building a solid aerobic base will benefit your overall performance.
Remember, becoming a better runner is about something other than pushing harder and faster. Embracing the art of running slow in your Zone 2 can be a game-changer, helping you build a solid aerobic base, improve endurance, and reduce the risk of injury.
Start by incorporating one or two Zone 2 runs into your weekly training routine. Gradually increase the duration and frequency as you become more comfortable with the slower pace. Be patient and trust the process; you’ll soon reap the rewards of being a more robust, efficient, and resilient runner.
…and remember, it’s not about speed but all about the smile.
Happy running!
Ido Green 