RUNNING ZONES 101: Everything you need to know about running zones from an Exercise Scientist

[@doclyssfitness]

Looking to learn how to classify your own zone 2 and training zones? And apply this to your own training - checkout my zones mini guide which will help you do this based on your own fitness! doclyssfitness.com/product/zones-mini-ebook/

[@BollywoodMediaOnline]

One of the BEST videos on KZbin / podcasts that I have seen on Running Zones!!! 🏃‍♀🏃‍♀🏃‍♀

[@tiffanyjpfitness]

This was so informative and fantastic. I'm 99.9% sure I just learned more about HR zones from your 27 minute video than I did during the course of my fitness certification. Thank you so much for the awesome and helpful education :)

[@doclyssfitness]

You are so very welcome!!!

[@abbyleschyson6510]

The commentary on Zone 2 was super helpful on why it is needed to build that base. Thank you!

[@doclyssfitness]

Glad to hear that!!

[@kimiyoheider6092]

As a TOTAL beginner I learned SO much. Biggest takeaway is the power of zone 2!

[@doclyssfitness]

We love Zone 2!

[@carlagalloway9482]

Thank you very much very good!

[@erinporambo8558]

I've been working on staying in Zone 2 on my long runs for the past year and finally seeing it pay off! This episode helped me understand a little more about when I SHOULD be in Zone 3 or even 4

[@doclyssfitness]

The pay off!

[@amandalynne91]

Thanks for breaking down the zones in a very understandable way! I'm currently working on Zone 2 training and patience. I trained and ran a half marathon in 2020 (it got cancelled but I still ran it in my own town on the day it was scheduled for) but I'd like to run a marathon next year and all of the information you share is very helpful for preparing for that.

[@doclyssfitness]

Glad it's helpful for you!

[@alexlenneke3876]

I recently took on the challenge of 'learning to love running' as an ex-college soccer player where it was viewed as punishment and I can honestly say I am loving it!! But I've never really run to enjoy it, so this is all so new to mean and I am learning so much!! Biggest takeaway for me is the importance of zone 2 running!

[@doclyssfitness]

Love this!!

[@amandafinn1942]

Love the capillary highway metaphor!

[@doclyssfitness]

haha thank you!!

[@brittanykopke6133]

Happy so see you on KZbin!! Such great information

[@doclyssfitness]

Happy to be here! TY!

[@angeljimenez4734]

I had so many questions about zones!! Thank you for clarifying. I can’t wait to use this information and apply it to my workouts

[@doclyssfitness]

You're welcome!

[@erinpeters5364]

Listened to the podcast version while I was on *what I thought was* an easy run. Checked my heart rate and it was wayyy to high for that lol. Gonna take this fall and winter to work on zone 2! I am going to run a half marathon next year for my 30th, so increasing my cardiovascular fitness with zone 2 running will be super helpful!

[@doclyssfitness]

Yay!!!

[@seangonzalez4452]

Great video

[@bethfreeman718]

So interesting! I’m so curious to pay attention to heart rate now, especially on really long hikes. Seems like they might be zone 3 on the way up and zone 2 on the way down - it feels good to do the harder/longer pushes though! (Not formally training anything right now)

[@oliviahenderson4141]

I’ve in more recent months gotten back into running after running a marathon 10 years ago and burning myself out to just become a powerlifter. I’m really trying to not do that again. Started looking into the Phil Maffetone and so this is perfect time. My competitive self needs to get comfortable with doing more zone 2 and this was the perfect push I needed.

[@doclyssfitness]

Great timing! 👏

[@caylynt]

It feels so silly for me to run at zone 2. My brain doesn’t feel like I’m trying hard enough to count it as a workout. I love that you explained the physiological reasons WHY it’s important!! 🤯🤯

[@doclyssfitness]

The "why" is so important! 👏

[@junkinsmd]

In determining the appropriate HR, what are your thoughts on MAF as an indicator of Zone 2?

[@doclyssfitness]

There are a few ways of finding your zones, the goal of the MAF method is the same as everything else - to find a low easy HR. My only issue is the blanket 180-age which may not take into account fitness or individual max HR. I generally find it better to know your true max HR or do a threshold test like we do in our run programs/ENDURE to help find a more accurate zone. But it's not a bad place to start and likely not much different than your normal zones give or take your age.

[@junkinsmd]

@@doclyssfitness Thank you so much for the explanation! Sounds like a true test is the most accurate. Thanks!

[@doclyssfitness]

@@junkinsmd You are so welcome!

[@raulfinlaysonakadjraoul4449]

Nice video

[@sarasnyder7238]

thank you for the info! Doesn’t the aerobic system continue to work hard when pushing into zone 3? what keeps the mitochondria from developing properly when there is too much lactate in the blood. Also, am I hurting my aerobic capacity if I just go ahead and train in zone 3 because I am doing it as aerobic training for general health? I was trying to follow the 150 min of moderate intensity or 75 min of vigorous intensity per week recommendations for health. I have limited time I want to spend training the aerobic system and so I shot for vigorous intensity which I think is 60-85% HRReserve (and I thought higher was fine if I could sustain it). I think i have ended up training in zone 3 for 50 min twice a week, with zone 4 thrown in a few times depending on weather and hills. is zone 3 bad for my heart or worthless for aerobic health? thanks

[@kelseyriggio1023]

I learned about polarizing vs pyramidal training!

[@doclyssfitness]

🧠👏

[@katewassmann4036]

Thoughts about calculating zone 2 the way you did vs the Phil Maffetone way?

[@doclyssfitness]

There are a few ways of finding your zones, the goal of the MAF method is the same as everything else - to find a low easy HR. My only issue is the blanket 180-age which may not take into account fitness or individual max HR. I generally find it better to know your true max HR or do a threshold test like we do in our run programs/ENDURE to help find a more accurate zone. But it's not a bad place to start and likely not much different than your normal zones give or take your age.

[@katewassmann4036]

@@doclyssfitness thank you!

[@doclyssfitness]

@@katewassmann4036 Sure thing!

[@michelelabucki2517]

Zone 2 takes a long time for me but I’m getting better and slow runs feel so good!

[@doclyssfitness]

Yes!!

[@Beautyandthebeadz]

I'm learning that going slow STILL COUNTS and is worth it to prioritze!

[@doclyssfitness]

Hey Lauren! You've been randomly selected as our giveaway winner! Please email [e-mail] with a screenshot of this comment to claim your prize!!!

[@Brayden-c9o]

Whats the safest way to figure out our true max heart rate? Can I just work up to all out on a bike and have my watch give it to me?

[@doclyssfitness]

Yes! So, I would try doing a few hill sprints or bike sprints after a good warm up!

[@michelelabucki2517]

Gray zone is where I was at in the beginning

[@kerraruffolo9439]

Thank you! Great information as always! I purchased your Endure program, so much awesome information! I recommend you make the investment!

[@doclyssfitness]

You are very welcome!!

[@michelelabucki2517]

Dang, I guess I need to go faster at times 😂

[@jsf8145]

Slow down! Your talking speed is on zone 5. Need to bring the speed of your talking down to zone 2. You speak way to fast and it’s very hard to listen to. Had to stop listening. It’s like reading a paragraph with zero punctuation (no periods, etc). Very hard to read and follow. SLOW WAY DOWN! Take a breath and relax

[@doclyssfitness]

Thanks for the engagement, which boosts the post; if my talking speed bothers you, you can either change the playback speed on the video to make it play back slower or get your educational content elsewhere, and that's okay, too :)!