Zone 2 Mistakes: Avoid These Easy Running Errors!

[@goldeneagle256]

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

[@markmcglincy3907]

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.

[@V.D.]

You are welcomed to do what you want, but don't forget that ordinary person doing runs "for fun" and health benefits, not for money like runners in Kenya. That's why zone 2 running is a must to do primarily for heart's health. Don't forget running is for a joy not a job

[@bensonvong]

While I get what you are saying, the fact is for a lot of runners (especially beginners), telling them to run ‘by feel, by effort’ usually ends up with the running too fast, leading to injuries. Like he said in the into, zone 2 is simply a modern interpretation of easy, comfortable, conversational running. It is just that modern technology actually gives us a number which is easier to follow compared to ‘easy effort’. It is like an experience cook telling you that you should add salt until ‘it tastes good’. Well, for a beginner cook, it is hard for them to judge. It is far easier to follow a recipe that tells you 1 teaspoon. Of course, as you gain more experience, you can then make changes to how you like a certain dish according to your taste.

[@JasonFitzgerald]

You are 100% correct. The current fad of being obsessed with zones is overrated. Best ways of pacing anything is by actual pace and RPE, though Zones can be helpful in some scenarios.

[@vincentcrowley5196]

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 .

[@jochippyy]

I normally just slow a bit and that drops the heart rate

[@brianschippers4447]

I can’t stay in zone 2. I’m new to running and a fast walk I’m down in zone 1 but the moment I try a slow jog at barely faster than my fast walk, I hit zone 3. If I set alerts on my watch I feel like I jog for 200 ft then walk for 200 and repeat over and over just trying to stay in zone 2.

[@JasonFitzgerald]

It'd be helpful to do a high volume of Z1/Z2 stationary cycling to build your aerobic base. This is a case of "aerobic deficiency syndrome" but luckily it can be addressed!

[@zacsborntorunrunningadvent3441]

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

[@marioaviles3634]

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

[@SnowYugioh]

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?

[@ryanhall1215]

I'm far from an expert or experienced runner. I read that new runners shouldn't really worry about zones until we, I'm also pretty new, develop a good base. That could take a year. Maybe less. Maybe more. However, we are still getting benefits from just getting out there. If you really set on staying in zone 2, use a tredmill. It'll force you to stay at that pace and it's always flat. I have to put the treadmill at 4 mph. That's about a 15 min mile pace. It's very slow, but it helps.

[@jochippyy]

If you're a new runner don't worry about zones. Just get out and run for 3, 4, 5 months to get fitter, then you can look at zones

[@Nakameguro97]

You can do Run/Walk/Run (Galloway) or jog slower. I was jogging 14-15 min miles when I started. The important thing is to go slow enough that you can build volume without chancing injury.

[@elliotb1616]

You can also go by effort and how you feel since everyone’s heart rate is different. Maybe a 2 out of 5 effort

[@teenakowbel4655]

also listen about increasing mileage... The 10%rule is a good idea for increasing but for the easy (zone 2) runs, I recommend group runs so you can chat and keep it easy. Check out your local running store they may have weekly groups to join so you can run these easy runs with company

[@aniruddharentala1555]

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?

[@JasonFitzgerald]

I wouldn't slow down or walk - you just won't really get much benefit from that. In conjunction with what you're already doing, try adding 1-4 hours of truly easy Z1/Z2 cross-training on a stationary bike. This will help level out your HR over time.

[@yeahhhhh9209]

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...

[@ChristofferChristensson-kl2de]

Hmm! Heart rate remains constant? Your maximum HR remains constant but your zones will change if you get fitter. Maybe I misunderstand because we are talking about both heart rate and pace but from my understanding 127 bpm effort is not equal to 127 bpm effort if your fitness has increased during a certain time period. Let's say you have pushed your lactate threshold(2) from 165 bpm to 173 bpm, as your training has progressed, all of the sudden the effort in percentage from your LT2 is now 73,5% instead of 77%

[@yeahhhhh9209]

That's the point your hr remains the same during the lactate production..let's say your pace in zone 4 , so lt2threshold now it's 6 minutes mile pace , and your hr between 165 and 167 BPM..as you get fit your pace goes to 5'50" but your hr remains always between 165-167... except of course when it's extremely hot, then it can increase to 170... But in normal conditions the heart rate range at your Lt2 is the same like when your pace was slower...

[@ChristofferChristensson-kl2de]

@@yeahhhhh9209 I agree that the pace will change with the same bpm if your fitness increase. Just want to clarify with an example: Year 1: 167 bpm (also your LT2), Pace: 4:30 Year 2: 167 bpm (LT2 173), Pace 4:15 During year 2 you run faster with the same BPM as year 1, but with less effort. As of my understanding 167 bpm is not always the same effort, regardless if you run faster the second year. You agree?

[@yeahhhhh9209]

@@ChristofferChristensson-kl2de it depends, but from my experience your RPE at LT2 , like in our example 167 bpm will be almost the same , whether you are fit and run at 4:15 or less fit at 4:30 pace , cause that is your lt2 , where your body produces high lactate and its' still able to clear it... for around 60 minutes ... what it changes is the pace based on your cardiac function in relation with the ability to clear the lactate at the same BPM

[@Raucherbeinknacker]

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😅

[@Raucherbeinknacker]

Also if you don't exceed your zone 2 at the end of your run could tell you that you should add some extra miles if the exercise is meant to expand your aerobic endurance.

[@TUFF_EDITS-o5t]

is zone 3 bad for easy runing

[@scott1572]

If runing is the deciphering of ancient runes then I don't see a problem with being in zone 3 at all.

[@insertrandomnamehere764]

Depends on a variety of factors. How much rest are you getting between runs? How are you calculating zones? (Example for me %of max hr is 122, maf 140 give or take 5 beats, carvonan 146, % threshold 152) that's a 30 beat difference. Talk test and nose breathing is around 160. That's another 8 beats. So lower calculations won't matter but higher might. What's the goal of the run? Recovery, distance, time on feet, easy run with some hill work, close to race day so race pace run. What's your chronic and acute load at the time of the run?

[@eldarguliyev94]

If 130 is zone 1 for you that means that your max heart rate is minimum 216, right?

[@JasonFitzgerald]

How did you get that answer? I don't think it's right.

[@vincentslusser9205]

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

[@JasonFitzgerald]

100%. I think a lot of newer runners, especially those who love to geek out on the science, think that a "Zone 2 run" needs to only be in Zone 2. That's not really how runners do easy runs! If you ease into it (Z1), run mostly in Z2, and then have a nice negative split for the last 10-15min (Z3), that's an awesome easy run.

[@Hana_shorts8436]

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

[@JasonFitzgerald]

I am not an influencer. I'm a former college track/XC athlete with 14+ years of coaching experience. It's clear you're unable to distinguish between signal and noise. Sorry.

[@Chriscrusty]

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?

[@JasonFitzgerald]

it CAN be expressed through running without a lot of injury risk. When fitness is higher, you'll be able to run harder workouts and faster races (even if that fitness was built partly through XT).

[@Chriscrusty]

@@JasonFitzgerald but if you run harder because you have increased fitness through an activity that hasn't adapted you to a harder running load, that increases your risk of injury it doesn't decrease it

[@JasonFitzgerald]

@@Chriscrusty You have a very one dimensional view of things

[@Chriscrusty]

@@JasonFitzgerald is that supposed to be a counterargument?

[@JasonFitzgerald]

@@Chriscrusty Just me acknowledging that I don't have to teach you the basics 1 on 1 via a series of YT comments. You think I have to offer a counterargument. I don't. You can pick up any running book, look into Parker Valby as a case study, or just think better.

[@thirsk3]

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

[@jochippyy]

@thirsk3 I think Jason knows plenty about this matter no? Why do u want it removed??

[@josedesilencio8851]

Explain why the video is wrong. Attack his arguments, not the person.

[@jochippyy]

@thirsk3 exactly. Don't accuse someone of not knowing what they are talking about without explaining what you think they may have wrong

[@JasonFitzgerald]

Charlatan? lol I've lived this sport since I was 14