Shots fired at pickleball! I’d watch out rubbing that community the wrong way. 😂 I love pickleball and running. ❤

Absolutely. I work an 8-4 job, 4 hours of drive time there and back, taking graduate courses, have a family and a life, and sometimes mustering the drive or motivation to run can be challenging. But a half marathon last month showed me that hard work pays off, and I’ve got another half coming up in April. It’ll suck no matter what😂

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Iya benar, saya dapat pelajaran dari kesalahan too much too soon too fast. Runner's knee karena over used. Terimakasih salam olahraga salam sehat

I would be worried about high UV exposure late morning/early afternoons. It’s hard to do good sun protection if running at those times ..

Jason, you can get around the impact forces and still be in zone 3. Increase the treadmill grade to 4% and run at the same speed you do for zone 2. No more impact, just harder. So if you do that Jason it takes away the only reason not to do more zone 3.

Thanks for the video and advise - it's very helpful! However, I respectfully disagree on VO2 Max improvements. There are sufficient data (including RCTs) which show that High-Intensity Interval Training (HIIT) has been shown to significantly improve VO2 max in healthy, overweight/obese, and athletic adults. Short-interval, low-volume, and short-term HIIT can effectively increase VO2 max, but long-interval, high-volume, and moderate to long-term HIIT yield even greater improvements, also that HIIT is more effective than moderate-intensity continuous training (MICT) in improving VO2 max. Studies comparing HIIT with high-volume training (HVT) indicate that both methods improve VO2 max, but HIIT tends to produce better results. In well-trained runners, HIIT at 100% of the velocity at VO2 max significantly improved running performance and VO2 max

Thanks a lot for the explanation 🎉

Burks Up!

This is such a DC non answer

My resting heart rate is in the 50’s but when I run it’s around 175 and that’s my treadmill set to 5.5 speed. I guess I’ll try and go slower but damn i don’t want to be there for hours lol

Reader's Digest still exists! #lifeintheseunitedstates

Thanks for answering a question I've had for years about HR and lactate on a hot summer day

Just finished a 5k run at -15° in southern finland! Stay relentless🤙🏻

As restarting running at +50: What helps me is to add a week of decreased mileage (~30%reduction) every 3-4weeks. And increase total mileage very slowly overall- about 5% per months, depending on the planned races maybe even less. Listening to the body and adapting (doing less!) is key.

So marathon should begin in z3 and keep raising?

everytime i run more then a mile im in zone 5 im just trying to fix that.

How do I get up to 10-15 miles???

I took my yearly mileage up from 1500 to 2100 and went from 2:55 in the marathon to 2:49 and more recently 2:39. 2400 is my goal for 2025

My 2025 goals 1: sub 2hr Half Marathon in Feb 2: Run a minimum of 40km per week on the road and 20km on the treadmill each week. 3: Transfer my treadmill speed to the road. (Currently 42min 10k on treadmill, 52 on road) Top tread speed of 15kph for 500m, top road of 13.4kph for the same. 4: Drop 10kg (from 105 to 95) with a mixture of increasing my strength training sessions to reduce body fat, and better diet choices to cut out snacky carbs. 5: Run at least one 10k run a week on the road with no knee/ankle braces. (Long term recovery from soccer/field hockey injuries.

That’s my race pace lol

If we use MAF method, it’s zone 3

the injury bottleneck for most runners is simple mechanical load through the legs and adapting to that slowly over time. what is the point of building cardiovascular fitness through crosstraining if it can't be expressed through running without risk of injury?

My heart rate is always at 170-180 even at what I perceive as easy effort. I am assuming my Max HR is at around 205-210. With that assumption, I always creep into Z3, Z4 on easy runs. I started running a year ago. I have run many half marathons in training. My HM PB is 02:10. I am training for my debut Marathon. I have it on 18-Jan-2025. I always nose breathe when I run and am always conversational during long runs. I have no injuries even in my peak training blocks. The only way I see to stay in Z2 is to walk in between. Should I do it, despite me not getting injured and being conversational?

How do you know if you’re running your zone 2 runs too slow? Sometimes I feel like I’m running too slow on them but I’ve noticed any faster I start to have a harder time recovering and just not sustainable. But my easy pace I’ve found is 3-3.5 minutes slower than my HM pace I’m worried that’s too much

This is not high knees.

what a beautiful landscape in the background, I wish I had something like that here in Florida. Thank you for the video, it really motivated me to keep going during my marathon prep, where I am facing shin splints and I just realized that I feel that when running in carbon plate shoes( tried vapor fly and adios pro) and its giving me that pain from the start to the end of the section. Maybe those shoes are not for me, feel much better on my nimbus and invincible, cross training with the peloton bike while my legs are recovering hoping not losing fitness for the Miami marathon.

started brand new to running about 7 months ago. at that point i couldent "run" quicker than about 10:30min/km to not blow my 137 bpm MAF limit. couple of days ago i did a run at 06:30min/km at same HR, so to say im happy with the progress in such short time is an understatement. progress has def slowed down as expected, but looking forward to be able to break the 6:00min/km barrier to get my 10k down to under an hour at easi pace

The key 🔑 to good weight loss is to be consistent in your exercise

I just subscribed to your channel after watching the video before this.

Thank you 🙏 for all your content in the video

Influencers are full of shit and behind any endurance knowledge 😂

Nice presentation. Simly Capping the top of Running zone2 by 89% of lt2 simply means youre oxidising fatty acids (and some glucose naturally) without shifting heavily into more glycogen dominant type IIa fibres. 89% limit works well thats why Dr Joe Friel uses that limit too. Falls nicely with around 74% karvonen heartrate reserve also. Cheers

For optimal results, z2 should equal z6 divided by the number of minutes in z1, then multiply z3 with z4. 75 to 79 percent of total run is key but the total number of minutes should not exceed the average of 200 grams of sugar. Z2 minus the total number of donuts eaten in a year should also indicate a positive upward trend. For more running advice, please check out my book, Science of Running, were the complicated becomes easy. Until then, stay in z2.

I partially agree with what you say .. Usually the heart rate remains constant , what it's going to change is just the pace at the same hr.. which should increase as you get fitter...

Hi Jason, did you get the M7 package?

I also estimate for an easy run that the cardiac drift from 70% of HRmax in the beginning to 80% after some more or less time defines the end of your aerobic capacity and you should finish the exercise within 20min after passing the 80% HRmax. Running exercises are limited naturally, but riding bike is much easier especially at low effort level and you don't feel like getting tired but after you come home and relaxed you feel a tremendous burnout😅

I run 4-6 miles a day which is what my body is comfortable with. I tried doing 7 miles a day but my knees didn't cooperate. I would love to be able to be able to run 10 miles a day.

thank you for further confusing people like rest of the influencer's noise.

For a beginner or casual 2 days a week runner HR Zone doesn't matter. They can go nearly with max effort without overloading. But with a higher volume and 4 or 5 traiming days you have to plan and dispense your effort. And for the pros or highly qualified amatuers ther is less benefit in Zone 3 because they would overload with 90min or more at this effort and could not do their specific speed and high performance work, and on the other hand their Zone 2 Pace is a casual runners race pace and that also means that the power output of their 80% Zone 2 is already tremendous and they are not in need of the zone 3 adaptations which are that beneficial for a casual runner. So for them I'd say even with 3 sessions a week be careful about stress level but also with 5 sessions there might be some room for Zone 3 if the volume is not that much high.

No no no… please remove this video. If you don’t know anything about this matter please don’t be a charlatan.

is zone 3 bad for easy runing

I glad to break it to you but even at 59 I‘m able to run 5 times a week plus strength training. Maybe strength training is part the secret. And of course regular stretching. Part of my routine after waking up is a 15 minute yoga session with the focus if stretching.

You don't have to be a slave to running by zones all the time in training. There is nothing wrong with running by feel from easy running to speed sessions, its nice to have all this modern tech with data but sometimes it can be a distraction. A lot of the elite runners from Kenya and Ethiopia don't run in zones but run by feel and pace.

I was stopping and walking as soon as I got to the top end of Z2 on my watch , even though I didn't feel like I was unable to continue running. So I should let it go into Z3 a little if I'm ok .

But what abt a new runner? For example, i havent run in a little bit. Im planning on training again. When i do a short run (2 mi), even at a slow pace (lets say 11 min/mile) my heart rate is usually very high (160+ bpm). Zone 2 doesnt rly exist and i can only stay in it a few minutes before creeping up to zone 3 and 4. What do u recommend for someone like that?

It's helpful to be reminded that zone 2 can equal an average of zones 1 to 3 during a full session.

Thank you

The night of my marathon I had 9 beers. My first time drinking in 3 months.

I am your new subscriber thank you for your video