WHY YOU STRUGGLE TO RUN IN ZONE 2

[@jimshields6149]

18 minutes to convey 5 to 10 seconds worth of information i.e. “if you can’t run in Zone 2 then you are running inefficiently so improve your run mechanics.” And then no information about how to improve mechanics.

[@NateYoungPH]

Spot on lol

[@kankles6569]

Thanks for saving me time

[@Rek0rdsS]

Thank you mate.

[@chrisinstasis7986]

Thanks for saving me wasting 15 mins 😂

[@alexholmes7249]

Completely agree buddy, I'm watching it and all I hear is garbage, he is trying to portray himself as an expert but runs zone 2 at 170-180 HR lol :D He also says at the start "maybe some amateur runners can't stay at zone 2 HR when running" then repeatedly tells us that's what he does. He has lost all credibility. He is full of BS hahaha. Of course improve running technique but that can come at the lower HR but the point of zone 2 is to create the edunrance base/engine and to help increase mitochondria to enable us to adapt the fast pieces into our repertoire. Thanks for stating what we all were thinking. I hate it when some of these guys on YT splurt out garbage for 30 mins but are saying nothing, full of BS nonsense.

[@futtocksend8832]

Unless you do a 15 minute walk/slow jog warm up, your Heart rate will tend to spike upwards sharply. Very important in zone 2/MAF training.

[@ilearnedsomethingtoday4687]

Trying to find this fact in a citeable form to share with my peers. I don't work in this field, but this factoid would be valuable to share.

[@the_derpler]

Very hard for me as well. I'm either doing an insanely fast awkward walk or an insanely slow goofy jog lol.

[@howtodothings8415]

same. i use a treadmill and im around 3.5 mph. I run at 5 mph and walk at 3mph.

[@monkeyslaye]

I've pretty much given up on the idea of running in zone 2. It's either I walk fast or I go into zone 3 once I jog. I'm going to try hopping on a bike trainer on the days I'm supposed to be doing easy runs or recovery runs and hit some zone 2 like that and then go for a run afterwards

[@scottmiller1729]

I would use Matt Fitzgerald, 80/20 book to set zones. Do not use percentage of maximum heartrate where you subtract your age from a number. Adding in some faster runs following the 80/20 philosophy will strengthen your heart and make it easier to keep your heart rate in zone 2.

[@Jay-vr8it]

I literally have to jog slower than I walk but then I go to 145bpm Then I switch to walking FASTER than I was jogging and my hr goes to 115

[@zackdisharoon6239]

At the cardio shape you’re in now, zone 2 training shouldn’t be a make or break for you. Just focus on running consistently and adding mileage week by week slowly. If your hr seems high, that’s fine. The consistency will eventually get you to a place where you can train in zone 2 comfortably

[@MultiThunder1234]

Build Broken, Stay Broken. I have realized my error, thank you an effing ton for this. My run economy is shot, it's back to square one.

[@jayaybe1]

I've started this this week and I truly, utterly HATE it! I've gone from a 9:20 ish per mile RUNNER ( tempo / threshold type runs ), to shuffling along like an 80 year old. There's no excitement, no buzz, no sense of achievement, I feel and look ridiculous. I'm now moving at around 12:30 pace and really struggling to keep in the zone. Horrible.

[@futtocksend8832]

Stick with it. Took me 3 months to see any improvement. Try and find long hills to run down to keep your leg turnover going, then walk back up keeping in your HR zone. I was walking loads at the start.

[@flowerfaeri]

🤣 Sorry for laughing but I can so relate! I tried MAF heart rate training several years and some old guy with saggy skin and wrinkles shuffled past me with a huge grin on his face. Needless to say, my heart rate soared because I was so frustrated! A lot of people have had great results sticking with it but it's not for me. It took all the joy out of running. I do run slower on my long runs and easy days now but I prefer going by perceived effort.

[@jayaybe1]

@@flowerfaeri Ha ha, me too. I have a test. As long as I can count out loud, fast to 30 ( 52 syllables ), throughout the run, I'm happy 😊 .

[@JasonDainter]

100% agree. I gave up on running in zone 2 and swapped to zone 2 on a rower (way easier) then push myself more when I run.

[@YanDaddyy]

​@flowerfaeri agreed on perceived effort. Perceived effort wise, I'm usually running "easy" at 9 minute pace but when I'm aiming for low heart rate, I'm around ~11... my marathon pace is 7:45....

[@donharrold1375]

Pick a flat course and run slowly. Be prepared for people to think you’re a very slow runner in the beginning.

[@NJSportScience]

Sometimes you just have to stick it out and drop the ego. Spot on.

[@richardmiddleton7770]

Start the run fasted, no caffeine, well hydrated, try your best to stay cool/cold, use a flat route, relax, forget about speed and distance, concentrate on HR and time, keep your cadence up and stride short. 👍

[@zacsborntorunrunningadvent3441]

Nice video content. I'll add making sure a meal has been consumed atleast 3hrs pre run will help reduce Insulin spiking and thus help keep hr in top of Z2 slightly easier. Electrolytes also important as low salt or low Potassium can increase hr as we know. Picking a flat course (shaded ideally if its hotter/sunny) helps staying in zone 2 also. I recommend Zone2 set to 60-70% Heartate Reserve (Karvoven). For myself this is 137-152bpm. Nasal Breathing also helps. I just got off a Z2 Treadmill Session 15km @5:13/k pace 0.5% incline. Its a patience tester thats for sure. Cheers Great content Nick as always.

[@scratchandwinner]

You can do a brisk walk and hand movements as well. I walk on the treadmill and I use 1 lb weights and each hand. I use different hand movements to raise my heart rate. If it goes too high I drop my hands to my side and my heart rate goes down. Also having a conversation even if it's just with yourself brings your heart rate down too. You got to be able to maintain a conversation that and breathing. Meaning you don't necessarily have to run or walk at an insanely fast pace. You can use arm and hand movements to raise your heart rate as well.

[@graememuir7638]

Slowing down to develop that aerobic engine is important but as others note this can be at the cost of form which can create it's own problems. The options as I see it are 1) run/walk with the running being at a comfortable pace. It might mean you spike your HR sooner but at least when you run it feels like you're running with form. Very easy this approach if your ego allows! 2) perhaps less popular is find out what your comfortable pace is and note your HR range for this. Then work to that "zone" and as fitness improves pace should quicken which allows you to gradually drop your HR target without form being too much of an issue as your original comfortable pace is still being used but at a lower HR reducing your overall intensity.

[@NJSportScience]

This is a really common line of thinking. The point of this video is to highlight that approaches like you’ve mentioned are a bit hit and miss. Run/Walk doesn’t really solve any problem and running too high doesn’t necessarily drive the adaptation required to improve fitness and get the HR down over the long run. I’m highlighting it’s largely a form issue which is hard to deep dive on given there isn’t a perfect mould for everyone. Guidelines yes, exact template no. I would say almost all amateur through even elite runners have a deficiency in their technique (ie imbalance, lacking coordination etc). Most target the wrong starting point though, going for cadence or foot contact change rather than finding the root cause which more often than not is in the upper body/arm swing.

[@BM-hj6lq]

I am not a fast runner. These days I can’t run any faster than 6:45 min/km for a 6-8km run. 90% of my running time for a 6:45 min/km run is in zone 5( HR>160). I have just started the zone 2 training. I have managed only 10min/km for a 7 km zone 2 ( average HR = 123) ‘run’ yesterday. It is very frustrating to run this slow (quite often I had to brisk walk). Do you think I will be able to run faster if I stick at it? Will I benefit from the zone 2 training?

[@namebutler]

It will take several months put that Zone 2 run will get "faster". You won't feel any different but your distance covered will increase (faster time). I've increase 20% distance in two months with the same 70min run in zone 2.

[@toddapplegate3988]

It takes time to run zone 2. But it does work.

[@letstritogether]

I do the EXACT same hand movement that you described (also left hand only), especially when I get tired and start to lose my (already not great) form. Recently I started paying more attention to it and making an effort to keep it in sync with the right hand since I was annoyed that it simply looks weird. Never thought it might also impact my form even more. Interesting...

[@FoodFFacts]

One good tip is setting your watch to show only heart rate and workout time

[@GorgieClarissa]

Thank you so much for this video. I struggle with keeping my heart rate low and I often say.. if I run any slower I'll be walking! So I'm going to look up a PT or a running clinic for some help. I really really really want to get better at running. I've done 8 half marathons and a marathon and I just seem to be getting worse.. but I'm not making any changes... someone said the definition of insanity is doing the same thing over and over again and expecting change. So I'm going to slow down a but and focus on my problems. I want to love running again. But I didn't know what I needed to focus on to get better... running technique is now my #1 priority. Thank you

[@stevenmatson5679]

I have watched many videos of how to get fitter, faster and all of the titles saying this is the way. Your video on the other hand has explained what I should really need do. Great advice, thank you.

[@NJSportScience]

Great to hear! That’s the aim of this channel is to be clear about the need to knows and what is going on with performance. Any areas you’d like to hear more about please let me know, always looking for ideas that answer specific questions for people like yourself watchcng the videos.

[@RobertJones-hm4zt]

Heat and humidity seem to greatly affect my ability to stay in Z2. During the winter I can run 10+ miles in Z2, during the summer I can run maybe 3 miles and then I’m in Z3.

[@NJSportScience]

Absolutely it will impact. Your thermoregulatory systems (ie internal cooling) works in overdrive during hot conditions and a key component is increased blood flow to the skin surface to enable more effective cooling via both sweat/evaporative cooling and radiation of heat. Important to ensure you adjust pacing appropriately in the warmer conditions to avoid over doing it in zone 2!

[@tonyhalsall3170]

Too much caffeine and insufficient hydration raises HR. I do a Zone 2 half marathon most weekends and if I have orange juice and water in the morning instead of coffee, I can comfortably stay in zone 2 for the whole run whilst maintaining a steady 10’ mile. If I have two coffee’s in the morning I struggle to get my HR under control and have to get down to 11’/11’30” miles.

[@hugoagudo4282]

Great video. I've hit a wall in my running and I just can't get faster. I've been trying to do more zone 2 running but every time I try its more like a zone 3 or 4 during a long run. I've added in cycling into my training as its easier for me to keep in zone 2. I'm hoping that carries over to my running (which is slow).

[@ayaansurani1002]

any improvements?

[@akremamara8349]

I did the same thing for 4 months and it worked pretty well. I went down from running 300 to 350k per month to around 200k while increasing my cycling mileage up to 400 and 450k. During the fourth month I ran just 68k, but I felt stronger and I was able to run faster for longer distances while feeling fresh afterwards.

[@freddanekmoln3796]

Yo! Is zone2 115 - 135. Or 135 - 150 Generally. I know it individually. But i feel like some talk about this 2 different zone the same. So with one is this zone 2 puls ? 🙏🙏🙏

[@hunteralgeria1453]

What are the approximate limits zone 2?

[@edwinchen7729]

Wondering if we do zone 2 training on a stationary bike, which is much easier to do, will help running performance?

[@NJSportScience]

In a very general sense it’ll help develop overall aerobic capacity. At some point you still need to run to get better at running. The missing calf/achilles function in cycling is a big component to running economy and overall performance. If you use it as “top up” volume then it can be fairly effective. Especially if you struggle with high weekly running volume, off legs supplementary conditioning is a great way to go.

[@elephantintheroom5678]

Take tiny steps and stop for a walk if your heart rate rises too much. Simple.

[@ilearnedsomethingtoday4687]

I wonder if blood pressure gets too low. If pressure were higher, rate would drop. Perhaps low blood volume? Sweating too much? I have the problem - cant stay in zone 2. Would like to, but have never been able to.

[@Whatreally123]

Just started running and i hate running. I have flat feet so before my aerobic limit is reached my feet start hurting. I have pushed through it for the past few eeeks and feel slightly better. Now doing around 7kms in an hour. Last few runs have been in Zone 2. I have tried a fitness band and it fkuctuates too much so i have just kept my perception of zone 2 as the zone where im br3athing through my nose. As long as i can do that, id feel im in zone 2. But i cant do zone 2 on my bicycle. Peddling too much o a easier gear is frustrating to me. On my bicycle i love the feeling of resistance and me pushing through it.

[@JulioPalacios1]

I have a problem. about 10 months ago I could barely run a 10k sub 1 hour, but had a 3k time of 12:55 and a 5k time of 23:36. Now I can run a 10k in about 53 minutes, but struggle to run at a high intensity. Do you know why this may be? My heart rate seems to be lower too, but I feel more fatigued. Thanks.

[@ashleysanders1472]

I'm no expert but have you had your iron checked? I have a history of anemia and didn't understand how running impacts iron. About 2 months ago I experienced a large spike in hr with lower speeds which I thought was maybe dehydration, temperature outside, and recovery. I started drinking so much more water and changed intensity/volume. Very quickly I started getting random dizziness and my limbs became extremely heavy intermittently. When that happened I knew it was my iron. Got testing and I have to get infusions so because my levels are almost anemic again. (I don't tolerate oral supplements.) Now looking at how iron impacts your performance.. it can impact the amount of oxygen circulating in your blood. And can cause large amounts of fatigue and it will take longer to recover

[@plusrunning]

Small things contribute to this. Like I noticed when my diet is off for a couple of days my heart rate will spike for the same normal run temp for me and also not getting an adequate amount of sleep too.

[@NJSportScience]

Sleep is a big contributor. Definitely a big aid to having a really restorative recovery ready for the next session(s). Can’t underestimate the influence of hydration as well. Not just what you’re losing/replenishing during a session but what’s your day to day hydration like outside your training. Definitely important factors to consider.

[@jaum7443]

I can only do z2 training on a bike, even in a 8:00 min/km pace my heart rate spikes to over 160 170. Can I do my z2 on a bike and my interval training running?

[@goldeneagle256]

8:00 min/km simply still too fast for you then. i started out running like a month ago, and im in so bad shape i cant run faster then 10:00-10:30/km if i want my heart rate to not go over 135, and i feel like im barely moving faster then walking speed:(

[@jaum7443]

@@goldeneagle256 personaly, I just do z2 on a bike, I think its working for me because now my heart rate is 10bpm lower than it was before at 8min/km

[@jimoconnor8597]

My struggle with Z2 running efforts is when I slow down, my form obviously breaks down. Only noting this from anecdotal information from after training and running a 100 mile road race and 50 mile trail race. The LSD runs just hurt and I had IT band issues pop up even with increased single leg strength work. I can feel myself foot striking further back when I slow down and it seems I strike the ground harder. Back to a 10k race block and everything feels "in sync" and powerful again with less LSD. Niggles gone. Are there any good cues for when a person slows down to help maintain decent form/economy? I try to throw in some uphill strides after long slow runs just to get that efficient feeling back. Should there be a maintenance of high cadence on the slower efforts to help maintain some efficiency? I'm just looking for some ways to help reduce the pain and niggles from when I run efforts in the lower part of Z2. Or maybe this is just in my head! LOL PS Older runner (late 50's) so this may also play a part?

[@NJSportScience]

This is super common. Ideally your form should be fundamentally the same you just increase or decrease the speed accordingly. Cadence is a tricky one because it’s an outcome of your form, not the root cause/solution. You can change your cadence and still have the same issues. Adjusting your form may cause a cadence increase though. If you feel like your landing heavy, it might be because you haven’t had enough flight phase so you’re rushing that foot down, this potentially stems from an imbalance in your stride which can sometimes be solved by improving your arm swing.

[@jimoconnor8597]

@@NJSportScience Thanks for the reply. I had a Z2 scheduled for last night and ran on the lower end of Z2 HR (125bpm @ 9:50-10:10/mile pacing) which ended up actually having a few of the miles actually in Z1. I feel like I got beat up! LOL I have had some recommend high stack shoes thinking this will alleviate my pains at slow miles but I know this will just redirect the stress of my improper form to other places. Probably time for a gait analysis/video at some slower paces.

[@NJSportScience]

Contact the Balanced Runner (check video description for links) he does video call sessions, 1000% recommmend.

[@christ.a8764]

Hi, I'm trying out zone 2 training to prepare for an endurance event. I used to run in zone 3 for 40-45 minutes 5 times a week and could hold a 4:40-4:50/km split duration of the run. sentences I'm finding that I can only do a fast paced walk without elevating my heart rate to a point where I can no longer speak uninterrupted. Could you please share your thoughts on my current situation. I train 12 sessions a week (1 swimming, 10 land based,1-2 strength training) and am happy to commit 6x90min sessions to zone 2 training, as long as it leads to increased performance. I was thinking: 4x90 min Z2 runs/jogs/walks 2x40 min Z3-4 runs 1x90 min Z2 row 1x40 min Z3-5 row 1x90min Z2 assault bike 1x40 min Z3-5 assault bike

[@NJSportScience]

Probably easiest for me to talk through this on my Live Q&A. I'll answer it there and keep an eye out for the replay which will go up as soon as the live has ended.

[@christ.a8764]

@@NJSportScience Thanks Nick. I'm arranging lab testing so I can define my current fitness levels and heart rate zones. No point doing this sort of training without the numbers

[@user-fv1576]

Found it hard to keep to zone 2 today , partly cos it’s hot. However , my route involves a slow high climb. So , should my zone 2 training be on the flat ?

[@RunOs3]

I have been searching for the answer to this for a long time.

[@zeshef]

Dude, so frustrating watching this long winded pseudo explanation. Just walk. Test it out on a treadmill, adjust speed and incline until you have a steady "zone 2" heart rate. Check once every 5 minutes thereafter and re adjust.

[@blazegulizack]

Started zone 2 running for 2 months and got slower... went from a 37:30 to a 39:30 5mi.

[@dazamad]

Unfortunately my zone 2 is 7-8minkm. Ive spent yrs trying to improve it but its a catch 22. You cant gain flight time unless at or above a critical pace. I cant go that fast without exceeding hr. It simply wont work. I end up running in a grey zone.

[@NJSportScience]

The questions I start with are 1) How did you determine your Zone 2 initially? 2) What are you doing to improve your top end (ie VO2max) to bring the speed up via a different mechanism?

[@davidbowman2035]

I've had a Garmin watch for a few months and need to use it better but I'm not sure how to. Any links?

[@NJSportScience]

Honestly KZbin is a great place to start. Just search for exactly what you want to know and I’m sure there’s a video covering that feature. Or otherwise you generally can find some good info on google. Is there anything specifically you want to know?

[@davidgan792]

Tried keeping myself to be at Z2 while jogging at 13+/km, not easy to keep it slow. I thought something wrong with my heart working too hard even at slow pace, but this video reassured me!

[@tiagodagostini]

13km/h is already out of Z2 for a lot of people.

[@antimatter2417]

​@@tiagodagostinii think he meant 13:00/km

[@donwcollins]

Very interesting. How does this (air time) translate to cycling?

[@NJSportScience]

Economy in cycling comes down to your bike fit, component choices/drivetrain losses, rolling and wind resistances and the influence that has largely on your cadence. However much much easier to get most of those factors dialed in that allows you to select the most comfortable or your preferred cadence to be the most economical and therefore eliminates most of the issue we discuss in this video. Cycling is far more simple in that once you nail those factors you’re locked into a fixed position (for the most part) where as running will always have some form of variability each step. Unless you’re trying to force a cadence that isn’t a preferred cadence, I very rarely see or hear reports of these HR struggles in cycling.

[@Jyzenwellness]

We just started using the RunDNA 3D analysis. and I am finally figuring out exactly how to create better economy while running.. My heart rate is still a bit higher during zone 2, but i can feel it changing... Thanks for the video!

[@vandelfi]

Do you have an opinion regarding pose running from Romanov? Thanks for the vid, very helpful.

[@NJSportScience]

Haven’t looked into it. Care to give us a quick summary of the concept?

[@jamesmungall6669]

If you haven’t had your heart rate zones mapped out by doing a stress test with blood lactate measurement then you really have no idea where zone 2 begins and ends it it’s likely that the reason you can’t run in zone 2 is because your estimate of the max hr for zone 2 is actually too low

[@pedrosgarden]

I miscalculated zone 2, and was running in zone 3 for quite a long time. Now that I've calculated it correctly, my zone 2 is between 117 and 136.5 bpm. But to keep it there I have to run so so slow. It's absolutely crazy. I've been running for a year now. I run 5km in about 23 minutes (in a non race situation). I thought by this point my zone 2 runs would bbe at about 6 min/km. But it's pretty much at 7.30 min/km. It's ridiculous. I seriously can't see myself do that as 60/75% of my training. When I miscalculated my zone 2 as 136.5 to 156 bpm I was running at 6.15 min/km or slighty slower, which although boring is manageable. Any tips? Cheers

[@NJSportScience]

My concern is always with the word “calculate”. How did you calculate it? If you haven’t already, and lab testing isn’t an option for you/not that easy to access, go out and start jogging really really slow, every 3mins just lift the pace a small amount 10-15s/km. To identify the upper limit of Z2 you should either: A) Talk test - no longer able to hold a conversation easily. B) Breath test - start with nasal only breathing, when you can’t resist the urge to breathe out through your mouth then use that corresponding HR/pace. I find both those methods work better than any calculator and it’s a pretty simple test to run.

[@pedrosgarden]

@@NJSportScience Forgive me if I made some mistakes here, but I just calculated using the max HR I had registered, which corresponded pretty well with that formula of 220 - age and which got me a max HR of 195. Because it corresponded so well, I didn't even think twice about it. I haven't got a watch, of anything like that, so I have no real information on resting HR. Hoping to get one soon. As for the tests to determine the upper limit of Z2, I went out for a run to try and put them to practice and: - As for the task test, i find that there's a big range of a HR zone where I can say about 8 to 10 words and have then to take a breather and only after can I task again. Because I run alone I don't really know if this can be considered as being able to hold a conversation or not. - The breath test really wasn't hepful for me. I could resist the urge to breathe out through the mouth all the way to about a 165 HR. I doubt my Zone 2 ends there? But again, I'm not sure. I'm hoping to do lab testing sometime later this year. Really seems like the best option.

[@-esox-3714]

@@pedrosgarden Interested to know about your progress in finding the right zone. Similar specs for me - 196 highest achieved heart rate being in my late 20ies. Nose breathing not working for me, as I can breathe through my nose up to 170 ((garmin) lactate treshold at 175). z1 I can do 6-7 steps breathing in, 6-7 out. z2 it´s 5in/5out. z 3-4 it´s 3-4/3-4 and only really at 10k pace later on in a race or during 5k efforts/higher I breathe through my nose. This seems to be unusual, comparing with other people in my running club. I tend to feel something about my effort when talking changing at around 153 bpm and so I am using this as my upper limit of z2 atm, still feels pretty diffuse - especially an estimation of the lower end of z2.

[@_ninax5586]

Came to this vid today and I have the same struggle with finding the right HR. My Z2 should be somewhat between 116-130 but I can hold nasal breathing for 50-60min at 150/155 BPM which should (according to online calculators) be my Z3 or even Z4. That’s so confusing. Have you guys made any progress in the last month you‘d like to share?

[@NyxLevel]

imo z3 is fine

[@0tispunkm3y3r]

Is this zone 2 the same as Garmin's zone 2? So I think they call that one "easy"?

[@NJSportScience]

No quite. Garmin use a slightly different zone system given it’s % based which means depending on how you’ve trained etc it changes. I refer to Zone 2 as garmin does for Zone 2 and the first half of Zone 3. The “endurance zone” on Garmin I often find leaves you a bit tempo like at the upper end.

[@0tispunkm3y3r]

@@NJSportScience ah ok. That gels with my experience then. Proper into zone 2 is feeling very easy. But my comfortable conversation pace is often in that upper2/lower 3 zone and yes upper 3, you start to know that you're working.

[@laurahenry3562]

Long ,long slow winter runs will change that lol ,my run heart rate is 135 ,:))in the 4 th mile ,I’m 53 ,we r designed to run

[@moorrreeechiillii9811]

First zone 2 run; Zone 1: 3:01 minutes Zone 2: 12:05 minutes Zone 3: 5:03 minutes Happy with that

[@jimi02468]

I'm sure there are people out there who are unable to even walk in zone 2. Even walking is too much for them in that regard. Obviously zone 2 training is for the very elite, not for beginners.

[@gondwana6303]

Too many words so little content.

[@AA-gw6wd]

I’m not sure that you offered one practical piece of advice to stay in zone 2.

[@NJSportScience]

What because demonstrating that a common issue is runners fall into an technique that isn’t economical which blows out HR unnecessarily and this is a key area to address wasn’t more practical than just saying “maybe you should just run slower”…. Ok champ

[@leschortos9196]

Actually I can't understand his English...

[@therangersinger]

Staying in zone 2 is easy. Just stay in zone 2. The more often you run in zone 2 and the longer you do, the faster you can run and still stay in zone 2. Why, because your heart is getting fitter. That's the easiest way to explain it to anyone suffering from "zone 2 itis". Stick it out people.

[@GTE_Channel]

Talking about over simplifying things.... a lot of people suffer from a medical condition called Itriedrunningslowonetimeandthenextdayiwasntfastersoitdidnoteorkformeandalsoagrandmapassedmewithherstrolerandnowmyegoishurteritis. Also known as Ego. You should take this stuff seriously. It's a real thing.

[@therangersinger]

@@GTE_Channel I definitely know it's a real thing, that's why the majority of my training is in zone 2. And I have reaped the benefits from it. It took several months to really start to manifest. But I do think everyone expects immediate results from things anymore. Basically what your comical term means. But the one question I really have is why is it so hard for people? And you also answered that. It's the Ego. Once that is set aside....your performance will begin to skyrocket. I had a hard time admitting to myself at first that running that slow or I should say slower than normal wasn't being weak but rather smart. I'm happy I have learned to enjoy a slower zone 2 pace.

[@GTE_Channel]

@@therangersinger I fully agree! My comment was ment as pure sarcasm, but not directed to you, I'm sorry if I made it sound like that.

[@therangersinger]

@@GTE_Channel no worries I didn't take it that way 🤣

[@NJSportScience]

Yes and no, largely I agree here there’s an element of sticking it out. However as discussed in the video poor economy (technique related) is like a handbrake which just fuels that frustration. So sometimes there’s solutions to help stay in Zone 2 more easily, sometimes it’s just a case of ego aside and get it done. The important part is actually knowing accurately what zone 2 means for you first!

[@FEWGEE1]

My heart rate exceeds zone 2 just from walking for a couple of minutes. Running in zone 2 is impossible.

[@NJSportScience]

For the most part, just get out and run. Fast walking can be a good stimulus if you’re a relatively low level of training. Also depends if your zones are accurate or not, if you’re working off generic numbers or inaccurate zones that can definitely make it impossible.

[@danielmccarthyy]

Question: Does Zone 2 HR running: - increase number of mitochondria, or - increase mitochindria size, or - increase number of capillaries, or - increase capillary volume?

[@NJSportScience]

It will target pretty much all of those adaptations. Most of the structural changes going on in the body happen with accumulation of volume based training over time. The processes you describe are signaled largely by long continuous training and Zone 2 (in a 5 Zone system) is where you’ll find the value. Consistency is key.

[@danielmccarthyy]

@@NJSportScience thank you!

[@NJSportScience]

No worries, happy to help! Hope you’re enjoying the channel!

[@maranr]

Rockin the Raptors hat. Nice.

[@NJSportScience]

Great city 👌🏻

[@tribo327]

I stopped watching at "running 5 minute or 5 minutes 30 to stay in zone 2"

[@NJSportScience]

Why? Just an example

[@samirrerizani7918]

Kms not miles maybe

[@NJSportScience]

Definitely kms

[@LG-Musique]

@@NJSportScience I can only get faster than 5mins if I’m pegging it downhill 😅

[@scopeway]

I hear what you’re saying. 5min/k = 12kmph and 5:30min/k = Just under 11. It’s definitely above my zone 2 running pace as well. In late 2020 I run 13.20km at an average speed of 12.6kmph with an average HR of 165, and that’s one of my better sessions. My best was about 8 years ago where I run a 5:50 mile. In professional boxing that’s considered a “good standard”. I do not consider myself to be a good natural runner but the important thing is that you personally get something out of it. I just like to test myself occasionally, and keep fit. It’s not really essential what anyone else’s stats are and how that relates to your situation e.g. genetics, health, training history etc. There is a good book called Who Taught You How to Run? : Run Better, Run Faster, Prevent Injury by Mike Antoniades. It’s cheap, an easy read and it’ll definitely help.

[@omarkgad]

Zone 2 is too mild

[@JeatBunkie]

Life is too short for all this zone 2 malarky. Honestly these watches suck the fun out of running for so many people. Run easy sometimes, run fast as fuck sometimes. You will be fit and enjoy yourself

[@jasonharryphotog]

I got bored listening to this , what was your point

[@esotericreaktor]

you’ve got the attention span of my golden retriever

[@geekyboytop]

Pretty sure it’s not just the attention span, I also think the presentation is really scattered.

[@crazybigyo]

Man this was a long video that said “idk, I suck at it too…”

[@NJSportScience]

Pretty short comment that makes me think you “didn’t watch/listen to anything else in the video…” Plenty of people struggle with keeping HR down in Z2. I’m not afraid to admit I have that same challenge. If you did watch the whole thing, you’ll know a typical reason is due to the running technique/economy component. Trying to run slow enough to keep the HR down, but as an unintended side effect, at times not generating enough of a running gait which negatively impacts economy and bumps HR up. It’s a negative cycle, frustrating to break without understanding and rectifying the issue at the cause, not the output.

[@250txc]

Not that it is wrong or not correct but I am not impressed, nor do I need, a string of buzz words being uttered...

[@stevenmcc6052]

Get to point chap

[@Aeronwor]

Because it is boring AF.

[@NJSportScience]

Hahaha! 😂 to be honest, I’m with you on that, sometimes Z2 is a grind and if you’re like me going fast is way more fun.

[@AnotherFancyUser]

Dont run? Brisk walk, the idea is not running in Zone 2, that is oxymoronic, don't matter how well trained you are, you brisk walk.

[@NJSportScience]

Please provide the evidence to support walking is a better strategy than running if you want to be a better runner…

[@Daaaanielle]

This was useless 😂

[@SilentHistoryTx]

Running in zone 2 is BS.

[@NJSportScience]

If you’re meaning Z2 in a 5-Zone system, I strongly disagree and so does the research unfortunately.

[@Lagerfanny-g7e]

Aussie people’s heart rate increases when threatened with soap 🧼 and water 🚿