How to Zone 2 run
Warning – this is a long term project but like everything small steps done consistently lead to exponential results.
“The prize never goes to the fastest guy, it goes to the guy who slows down the least.” Rich Roll. I talked about Rich Roll before in other blogs and he was inspiration for training for meaningful endurance. He is an endurance athlete, podcast host and author who provides insights into his training regime as well as interviewing those who have superior habits and drives. Check out his podcast at Podcast – Rich Roll
Zone 2 is the place where the heart rate covers the range up to the aerobic threshold beyond which the anaeobic range begins. In simple terms the body burns fat in the aerobic range which is a much more efficient and lasting source of energy than the burning of glucogen which occurs in the anaerobic phase. By maximising your Zone 2 range at the uppermost of the aerobic phase you train your body to be much more efficient, a key element to building endurance.
Rich Roll provides examples of an amateur athlete who heads out for a 40 minute run three times per week and will maximise their efforts and run in the anaerobic phase. They will see gains on times over a period of time but will then plateau whereas the Zone 2 runner who consistently trains in the Zone 2 aerobic phase wills see handsome gains after 6 months – sorry folks this is a long term project and like many things in life take time and dedication. However we all lament the passing of time so get started today and you will be in decent shape for summer ultras!
1) Start by walking and following your breath. Zone 2 running has an added benefit where it can be very mindful. Begin by walking and gradually building up to a slow jog whilst trying to drop in on your breath. Get a feel for how your breath and hear rate increases as you increase your energy.
2) Run at a pace where you can hold a conversation. I find this is the best way to practice and by being able to hold a conversation you know you are in Zone 2. We all know that when running with friends, when the conversation drops the heart rate is increasing!
3) Use of a heart rate monitor. This is an obvious and easy way to track your heart rate but don’t get sucked into worrying about your time and try and run too fast.
Zone 2 heart rate training typically falls within 60-70% of your maximum heart rate To calculate this, you can use the formula:
Maximum Heart Rate (MHR) = 220 - your age. Then, multiply your MHR by 0.60 and 0.70 to find your Zone 2 range2.
For example, if you're 40 years old:
HR = 220 - 40 = 180 bpm
Zone 2 range = 180 x 0.60 to 180 x 0.70 = 108 to 126 bpm
4) Don’t worry about what others think. They care less than we think they do. Strava ego can cause us to try and post quicker and more impressive times. If you are easily drawn into this don’t post your run on Strava as you may be tempted to run quicker to post better times.
5) Start with flat terrain as inclines will increase your heart rate.
6) Be mindful and take in your surroundings. This is a great added benefit of Zone 2 running, going at a pace to enjoy the countryside. You may find this is much more enjoyable approach.
7) Be consistent. The key is to grow your endurance gradually over time.
8) Slow running can be much more enjoyable. In my experience as well as building endurance it can limit your exposure to injury.
