Finding the BEST running zones for your fitness improvements | Variety

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Looking to take your running to the next level? In this video, we dive into zone training for runners and explore the different heart rate zones, their purposes, and which zone might be best for you.
We'll take a closer look at threshold running and whether it's the best zone for improving your performance and how I vary my training zones to avoid getting stale.
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[@mosesmihan4656]

You’re on fire with new videos! So great to see such relevant and truely helpful content flowing

[@gooner1248]

So important to note that speedwork and zone 4/5 training is important. Feels like everyone is only pushing zone 2 nowadays but always running slow makes you a slow runner. Tempo runs become much easier once you incorporate some harder sessions and interval training.

[@shandyooo]

Exactly. Race pace is race pace. No one is zone 2 on race day

[@SeC-q9m]

I zone 1 it

[@siyabulelatshali1012]

Each to their own guys.

[@karlbratby4349]

Completely agree, to much low aerobic, low intensity seems to make me stale and struggle so now make sure put tempo/threshold some intervals as well as zone 2/3 but I have stopped trying to stay strictly in that zone 2 zone.

[@Mrs.M_08]

This makes so much sense. I had to run "easy" to let a calf issue rest. I noticed my long run time just wasn't great after a few weeks at that easy pace. Thanks for the explanation.

[@Morfeusm]

That’s what I love about Phase 3 of Jack Daniel’s formula. He makes you run hard intervals and the tempo next day feels almost easy lol

[@Tomcat304]

You dialed it in big time on this video! Key is that no two bodies are 100% alike! Just like cadence will vary within runners, so will zone running! For me zone one is building, zone two is base and recovery. Zone three is easy, experimental but challenging. Zone four is tempo. And zone 5 is race day! But there is so much more that goes into it! Mastering your cadence, stride, breathing, form then mental toughness! It takes the whole package to build a solid runner! I used to avoid zone 3 because I always heard they were junk miles. Far from the truth! Zone 3 is my fun days when I want to play around with my performance when I'm feeling good! That's not junk! It's like being in a lab during your run to experiment! Some things work! Some don't! Keep it up with the great videos! #Happytrails

[@steven7169]

He got a medal in in dublin and Kenyan athletes were there. I think he's got a good shot at the Olympics.

[@franklehouillier8865]

This is great info about how to figure out what kind of mix of workouts I need as an individual. There's so little of this kind of advice around.

[@mikestevenson1334]

Great video, Stephen. Would love to hear about your garmin data when you're training and how you use it to help with recovery etc. Thanks!

[@liamroche1473]

Really made sense to me, especially the references to how the balance of running affects how a pace feel.

[@luciannealbrecht190]

So relieved to hear this - i need to touch on speed at least twice a week since having long covid for 18 months just to engage the breathing. Cheers Stephen your marathon coverage is the best 😊

[@matheusfrota95]

Enjoy Portugal. Thanks for the content, be always welcomed.

[@itchyguy123]

I’ve learnt so much from your videos. Appreciate you scully!

[@Running_with_Damien]

I love that cordial analogy, thanks Steven

[@leonsshare]

Apt timing, been base building with easy+strides since new year, now ready to start mixing up the zones

[@kophotography895]

This video is much better, keep up the quality content Mr Scullion...Oh and the Running Too...

[@luddesterner]

How should a optimal maraton race zone look like? Please do video. Might it be first half in zone 2 and then ramp up or how do you do it?

[@Gator35]

Perfect coaching pep talk for a Monday! Thank you, Stephen!

[@mattybonzo]

Really took a lot from that. Most Excellent. 🏃‍♂🏃‍♂🏃‍♂🏃‍♂🏃‍♂

[@Mr80Miles]

More great tips from an actual elite level athlete, thank you. Always enjoy your videos and your enthusiasm!

[@EmilySchlafly]

The juice analogy 😂. Love it! How do people adjust to hit different zones/paces? Do you change your cadence? Take shorter strides? Does it matter?

[@chriscalandra852]

Thanks for the great videos! Could you touch on how frequently you plan out workouts? Do you plan everything you do for a week and stick with it or would you typically do a workout and see how your body responds to know how much time you need to recover before your next workout?

[@ChrisWalsh-x8r]

Another great vid that makes sense. Wish I'd found you sooner. Hope Paris qual is going well.

[@Trihope]

You’re the first person I’ve heard talking about the lowering of the ceiling. I think that’s what happened to me. I set a PB in the marathon using Jack Daniels running method. My average heart rate was 167. Then switched to Maffetone for a year doing only low HR. I couldn’t get my HR OVER 160 and feel like effort at 150 is really hard now.

[@ThresholdHub]

Amazing job Stephen! The way that you explain the zones is remarkable!

[@theunknown21329]

6:50 Absolutely spot on!

[@carlosfogg9925]

Really enjoying your videos. As a newbie to running and training for my first half and full marathon this year, your advice is really simple and helpful. Good timing with this video as I'm working on the zone training at the moment.

[@shandyooo]

There’s an interesting approach which is keep race pace as much as possible but change the distance and rest.

[@elfinzilla]

Thanks Stephen

[@andrefrojd2440]

Love your content! When you talk about variety, would you vary intensities in one session or keep the same intensity for the session? Keep the high days high and the low days low or mix it up. Advantages and disadvantages of these..?

[@jacobmatthew5298]

Nice job getting so much content out. I know you must be quite busy! Question…. We invariably start our daily training runs at an easy pace but on race day we must come out fast. Can we train for that? And what’s an optimal warm up distance morning of race? ( half marathon specifically) Thanks in advance if you ever find time to address this👍

[@DMGC529]

That’s why you do a jog and then strides before a race. Some pros will even do a little mini tempo to get everything going. Same as when you do any race or interval session.

[@emanuelsantos5585]

Welcome to my beautiful country!!!!

[@Dr1bbler]

I find I struggle with the zone 2, low intensity stuff, but find zone 4 -5 / VO2 Max stuff easier to goto. What he highlights here shows you do need to pay attention to the training you don't gravitate towards.

[@jonwilson8178]

I know what you mean about the uk weather!! It's so miserable can't wait to get some sun!

[@dimabububu]

This is great. Thank you

[@ryanwilson6417]

Thanks for another great video my friend!

[@Snerunseasy]

Sound advice, great video, thank you very much

[@misterbelll]

Great stuff...love the scenery 👍👍

[@johng826]

Great stuff Stephen ... thanks a million

[@mreuphonium]

I learned a few things , thank you

[@stefan.courtot]

Great video mate

[@Jay-vr8it]

Thnx

[@jumpropestairs6129]

What pace do you run your 2 ten ks?

[@mithatkorler7070]

I always have premature ventricular contractions when I run above 160 heart rate. Thats so annoying and pvcs make me anxious.

[@aaronsmith3985]

I can so relate to where your coming from. Had heart failure a while back and was told I can't go anywhere near even 140 beats with my training. Have been using the FX2, it lets me track ST depressions and set alerts for heart rates. Takes out so much of the worry might be of help..

[@mithatkorler7070]

@@aaronsmith3985 you are looking young for heart failure.

[@TalbotCoxOfficial]

Mans explaining how diluting juice works like it's advanced chemistry 😂

[@CzakoRobert]

Big up!🖖🏼

[@matheuscastelhano3442]

i just can not run without being on zone 4, while not being tired, being able to speak and also having a controlled breathe, but i just can get my heart low, today i did 10k basically on zone 4 and was OK in the end

[@StevoRuns]

Are you sure your zones are set correctly? You should be out of puff if truly in zone 4 so I would suspect they’re not set right, in my opinion anyway.

[@matheuscastelhano3442]

​@@StevoRuns i follow the intervals set by apple watch, my zone 4 is about 165-178bpm do you think i should reset it somehow?

[@StevoRuns]

@@matheuscastelhano3442 there’s a few things that can make it all inaccurate. Firstly, your Apple Watch will no doubt calculate your max HR from your age which just isn’t correct for many people. You could do with manually setting it using ‘your’ max HR. According to the age calculation that most devices use as default, my max HR would be 180 (I’m 40) but my max HR is actually 197. My zones would be set way too low and would get resulted like yours, it says zone 4 but feels easy. The other thing is a chest strap, you may have one but if you don’t, then you need one, especially if you want to work on zone training. The wrist sensors just can’t work how you want them to, especially when hitting faster efforts like intervals. Sorry for the long reply!

[@خالدخالدالجبوري-ر5ص]

ممكن تكوني ترجمه عربي

[@kyle9256]

What does everyone use to find out their zones?

[@Morfeusm]

5K all out time trial

[@mcichocki]

Lactate step test results, triangulated with HR and pace/watts.

[@StevoRuns]

The lab is great but expensive. Outside of that, the karvonen formula using max HR and resting HR is the best I’ve found. Find a calculator online and make sure it’s your own calculated max HR and not one estimated with age! Edit…. Kyle is that you 😂 you don’t need advice you’re smashing it mate haha!

[@jonwilson8178]

Just go of whatever my garmin tells me

[@mcichocki]

⁠I bought a Nova lactate analyzer, it has paid for itself many times over, I am my own lab. The best part is you can do sub-maximal step testing and dial in your low zones more frequently.

[@markgillespie3169]

You're gonna have so much updating to your content when you smash your 2.09 record lol

[@خالدخالدالجبوري-ر5ص]

Goood ❤❤

[@maferylmaz3798]

Ben Türkiye'den yazıyorum İngilizce bilmediğim için Türkçe altyazı istiyorum

[@kostaspapazoglou2851]

Kimden, nerden? Selamlar!

[@truth-Hurts375]

Through that shit in the trash can...none of the best distant runners in the world...The Kenyans...use this shit...learn to listen to your breathing...thats the best way to move forward...together with consistency !

[@jt.8144]

Enough with the Commentaries trying to OUT DO each other . FIND YOUR ZONE and if it works then KEEP IT.

[@sharkymoon422]

I’m surprised you aren’t the 5k or 10k world champion.. Especially with the physique and mentality you have.. It’s clear u ain’t gonna win nothing in the marathon.. I’m always surprised why athletes are happy to be 10th.. Is it the life? Money, lifestyle? Not wanting to go to work? Be a great video on how ya stay motivated to be last.. Great video, and I’m not being a dick, just interested in the why.. I know why there is the Olympics, it’s to brainwash, push agendas and divide humans with flags..

[@teebarbarino]

You failed at the "not trying to sound like a dick" part

[@nomad7307]

Mate, what are you saying?

[@boiboi.3000]

That's what you took from this? Pretty fucking sad mate, grow up

[@stephenscullion262]

Mental health brother and I work plenty.

[@ianreid6495]

99.999% of people that do the marathon have no chance of winning.... your comment is not logical.

[@fincito]

I clicked on the fourth frontier product link in the description to have a look at the heart rate monitor. Then the next day I got a phone call, WhatsApp message and an email from a guy called Vijay Kumar from fourth frontier. I have no idea how he got my personal details but I would avoid clicking on the link if I were you....