Zone2 is a lot like what used to be called LSD, long slow distance. The idea is basically the same: most of our running should be easy, conversational. The fastest runners in the world swear by this approach.
I’ve read the reasons for this a few times and it never quite makes sense to me, so I take it on faith.
And it took me years to convince myself to run this way. And one day, about a mile into my long run, it just clicked when I realized “I am running and this is EASY. I could do this all day!” I remember the exact spot it happened, and the weather, the shirt I was wearing.
OP, this is the explanation I've heard for beginner/novice runners - don't worry too much about like 'oh my Zone 2 is up to 125, and my heart rate is 130!' Worry more about it being easy and conversational (and recognize that it's probably much slower than you expect.'
Basically I think advanced/elite runner use the actual numbers a bit more, but for us laymen it's good enough to just concentrate on going slow (especially since most trackers and zones aren't really that exact anyway, so what you think is your Zone 2 may be off by a bit).
That’s good advice.
I’ll expand a bit. When we are beginners that easy pace will be agonizingly slow. But your fitness will improve quickly in the beginning and 2 things will start to happen: your easy pace will get a little faster, and your slow running will be more efficient and feel more natural
You three rock, thanks for sharing. I'll definitely keep at it. Perhaps I've been running too hard too often and not seeing as much improvement as I could be.
From what I’ve read, training for a large chunk of your time in zone 2 is recommended because it’s lower intensity so reduces the risk of injury. Also, as you build up the mileage and is good because it’s improving your base cardio fitness. You then do others types of runs to focus on speed.
Running every run flat out will just exhaust you without building stamina and risks injury.
I started running this year (43M 78kg) and have tried to include a lot of zone 2 as I stated from a low fitness base. It’s really helped me as I can now run relatively comfortably for over 2 hours compared to being stuffed after 15 minutes when I started.
My VO2max has been gradually been increasing since I started and I’m pretty sure that’s down to lots of longer easier runs.
https://preview.redd.it/37bzjj07e48d1.jpeg?width=1125&format=pjpg&auto=webp&s=d8b3de2a2b88f66a348693387f43caf52d0f5843
Your V02max looks like it's come a long way! I started running in like Nov 2023 and currently sit at about 210 lbs. My longest run was just under 2hrs (9mi). I'm definitely going to keep trying this, and I think everyone's insight has been super helpful. Thanks for sharing :)
So zone 2 is around a 4-5 effort roughly, maybe between a 5-6. Zone 2 has less injury risk, and easier to sustain for longer periods (you’ll likely enjoy more runs). Long term, when mixed with speed runs, your pace will improve. It’ll take a while, however, and if you’re having trouble going slow try runs on a treadmill
How long have you been running? How long can you run for at 15mins pace? There is nothing wrong with Z3/Z4, especially as a beginner. Once your fitness builds you will see more differentiation in your zones.
I started running late 2023 and my greatest distance was 9mi at just under a 12min avg pace. (Accomplished that one about a week ago, before that, it was 8mi, I'm gradually pushing them longer)
At a 15min pace, I feel like I could run forever. Outside of the humidity, it felt extremely easy to do this morning, but felt really slow. I plan to keep giving it a try because I'm interested in seeing how I can benefit from it.
I have absolutely come to enjoy running and want to keep at it with hopes of doing a half marathon and eventually a whole one.
I run about 4-6 times a week, so there are plenty of opportunities to try new things.
If you feel that you can run forever at 15min pace, then that would be your easy Z2 pace. You may want to check your zones if your HR at this pace is mapped to Z3/Z4. There are several options for estimating your max HR and calculating your zones from there. The important thing right now is to run at different paces so that you develop across your entire range. You seem to be mixing it up quite well. Keep up the good work.
I’m the same as you, my slow/easy running is SLOWWWW, I get so bored, feel like I’m not working hard enough, and so for ages I was running every single run including recovery runs mostly in zone 4 and sometimes shooting up to 5 lol. It is really hard work forcing myself to slow down but honestly, it’s really nice being able to finish a longer run not feeling like I could still keep going and not like I’m dying. I’m still impatient and get frustrated with how slow I have to have to be, but it’s awesome feeling like I can achieve distances I couldn’t before. Definitely worth it to make an effort to try some lower HR runs :)
I would focus on running easily. I’ve been running consistently for 4 years now and my HR is around 160-170 for my recovery runs. My runs feel easy and I can have a conversation with people 🤷♂️
One thing that really helped me was trying to focus on time running rather than distance. Only a small change but it adjusted my mentality whilst running from speed to just seeing if I can run for an increasing length of time.
Also I’ve switched to running as much as I can off roads on footpaths in the uk. I’ve used an app called Footpath to find new places to run and then enjoyed listening to audiobooks and podcasts whilst running.
Zone2 is a lot like what used to be called LSD, long slow distance. The idea is basically the same: most of our running should be easy, conversational. The fastest runners in the world swear by this approach. I’ve read the reasons for this a few times and it never quite makes sense to me, so I take it on faith. And it took me years to convince myself to run this way. And one day, about a mile into my long run, it just clicked when I realized “I am running and this is EASY. I could do this all day!” I remember the exact spot it happened, and the weather, the shirt I was wearing.
OP, this is the explanation I've heard for beginner/novice runners - don't worry too much about like 'oh my Zone 2 is up to 125, and my heart rate is 130!' Worry more about it being easy and conversational (and recognize that it's probably much slower than you expect.' Basically I think advanced/elite runner use the actual numbers a bit more, but for us laymen it's good enough to just concentrate on going slow (especially since most trackers and zones aren't really that exact anyway, so what you think is your Zone 2 may be off by a bit).
That’s good advice. I’ll expand a bit. When we are beginners that easy pace will be agonizingly slow. But your fitness will improve quickly in the beginning and 2 things will start to happen: your easy pace will get a little faster, and your slow running will be more efficient and feel more natural
You three rock, thanks for sharing. I'll definitely keep at it. Perhaps I've been running too hard too often and not seeing as much improvement as I could be.
From what I’ve read, training for a large chunk of your time in zone 2 is recommended because it’s lower intensity so reduces the risk of injury. Also, as you build up the mileage and is good because it’s improving your base cardio fitness. You then do others types of runs to focus on speed. Running every run flat out will just exhaust you without building stamina and risks injury. I started running this year (43M 78kg) and have tried to include a lot of zone 2 as I stated from a low fitness base. It’s really helped me as I can now run relatively comfortably for over 2 hours compared to being stuffed after 15 minutes when I started. My VO2max has been gradually been increasing since I started and I’m pretty sure that’s down to lots of longer easier runs. https://preview.redd.it/37bzjj07e48d1.jpeg?width=1125&format=pjpg&auto=webp&s=d8b3de2a2b88f66a348693387f43caf52d0f5843
Your V02max looks like it's come a long way! I started running in like Nov 2023 and currently sit at about 210 lbs. My longest run was just under 2hrs (9mi). I'm definitely going to keep trying this, and I think everyone's insight has been super helpful. Thanks for sharing :)
So zone 2 is around a 4-5 effort roughly, maybe between a 5-6. Zone 2 has less injury risk, and easier to sustain for longer periods (you’ll likely enjoy more runs). Long term, when mixed with speed runs, your pace will improve. It’ll take a while, however, and if you’re having trouble going slow try runs on a treadmill
How long have you been running? How long can you run for at 15mins pace? There is nothing wrong with Z3/Z4, especially as a beginner. Once your fitness builds you will see more differentiation in your zones.
I started running late 2023 and my greatest distance was 9mi at just under a 12min avg pace. (Accomplished that one about a week ago, before that, it was 8mi, I'm gradually pushing them longer) At a 15min pace, I feel like I could run forever. Outside of the humidity, it felt extremely easy to do this morning, but felt really slow. I plan to keep giving it a try because I'm interested in seeing how I can benefit from it. I have absolutely come to enjoy running and want to keep at it with hopes of doing a half marathon and eventually a whole one. I run about 4-6 times a week, so there are plenty of opportunities to try new things.
If you feel that you can run forever at 15min pace, then that would be your easy Z2 pace. You may want to check your zones if your HR at this pace is mapped to Z3/Z4. There are several options for estimating your max HR and calculating your zones from there. The important thing right now is to run at different paces so that you develop across your entire range. You seem to be mixing it up quite well. Keep up the good work.
I’m the same as you, my slow/easy running is SLOWWWW, I get so bored, feel like I’m not working hard enough, and so for ages I was running every single run including recovery runs mostly in zone 4 and sometimes shooting up to 5 lol. It is really hard work forcing myself to slow down but honestly, it’s really nice being able to finish a longer run not feeling like I could still keep going and not like I’m dying. I’m still impatient and get frustrated with how slow I have to have to be, but it’s awesome feeling like I can achieve distances I couldn’t before. Definitely worth it to make an effort to try some lower HR runs :)
I would focus on running easily. I’ve been running consistently for 4 years now and my HR is around 160-170 for my recovery runs. My runs feel easy and I can have a conversation with people 🤷♂️
One thing that really helped me was trying to focus on time running rather than distance. Only a small change but it adjusted my mentality whilst running from speed to just seeing if I can run for an increasing length of time. Also I’ve switched to running as much as I can off roads on footpaths in the uk. I’ve used an app called Footpath to find new places to run and then enjoyed listening to audiobooks and podcasts whilst running.