Zone 2 Running: Six Alternatives and Tweaks

[@LukeJonesMOVE]

🏃How are you getting on with Z2 training? Sticking with running or adapting it to other activities? Let me know ⬇️

[@The_pickleball_fennec]

I tried walking on a treadmill today with a speed of 4 and an incline of 10 and i really enjoyed it

[@LukeJonesMOVE]

That's great, nice work!

[@jz5005]

I’ve been struggling to get in my 1hr Z2 runs on the weekends lately. I just realized I can just speed up the two daily walks I’m already doing… including the one for morning coffee. No willpower or extra time required!

[@milenkasarovic5847]

Glad you are feeling better Luke :-). I am using running, cycling, stair climbing-up-getting-down, box-bag punching and strength aerobic for Zone 2. I was not sure whether strength aerobic is under MAF training method since Phil Maffetone suggests that all strength training (aside from his slow-weights) is anaerobic. Nevertheless, I refused to ignore strength training completely and adapted it to Zone 2 heart-rates. I am very pleased to see that you think the same way :-)

[@LukeJonesMOVE]

Thanks Milenka! Sounds like a great mix of training modalities there! Yep I've heard similar, but I feel like the low repetitions per set in the strength aerobic style training typically isn't enough to spike the heart rate higher than Z2. There's definitely an anaerobic component to lifting, but that shouldn't negate any progress you make with building the aerobic base in my opinion :)

[@milenkasarovic5847]

@@LukeJonesMOVE Thank YOU Luke :-)

[@kimlehtinen8752]

Cross country skiing during winter and roller skiing during summer 🙂

[@LukeJonesMOVE]

Nice! I've heard that cross-country skiing is really tough and produces some of the best aerobic athletes in the world - respect! Roller skiing looks like great fun too

[@Nach148]

great thanks for the tips

[@LukeJonesMOVE]

Happy to help!

[@yappydabbad9323]

I've been interested in zone 2 training and started a month ago but can only do a speed walk while keeping the heart rate in the optimal range. Will this still have mitocrondria benefits?

[@Lehmann108]

Of course. It's time in zone 2.

[@patrickweix8289]

Glad to find this validation. I'd recently read about the importance of Z2 training for building a base, but found it so difficult to dial in with running (even with slow pace went too high) or walking (could not bump up enough). I remembered how fit my dad seemed to get when we were backpacking, and I threw 10 kg in a backpack and went for quick walks. Ideal for me, with >90% of the time on these walks in Z2. I'll be adjusting pace/wt as needed. Also, very gentle on my knees, which is great in my 50s.

[@SuperAwesomedude20]

Dancing ?

[@miguela.c.3302]

So, if I have understood right, treadmill running is quite a good opción as long as you keep below Z2 upper limit. I have realizaed that whereas keeping in Z2 running is Almonte imposible for me (I have to stop joggin and start walking for keeping in) that doesn't happens to me on the treadmiml at a speed below 7 km/h. Would appreciate tour view.

[@LukeJonesMOVE]

Hero, whatever allows you to more easily stay in that range!

[@headinthemountains1666]

What is your opinion/take on using a rowing machine for z2 training???

[@LukeJonesMOVE]

Some people can make it work, but it depends. I've seen it work on a low resistance, but for most people rowing ends up being more on the power-endurance end of the spectrum, as opposed to aerobic endurance.

[@Betheyoung182]

Is the zone 2 transferable to other sports i.e I like to do a few sports and only get to run twice a week, and apparently you need 90 minutes of zone 2 minimum a week. So if I do one zone 2 run, a swim and gym work in zone 2 will this all count?

[@LukeJonesMOVE]

It depends on the intensity of your sport, but generally, yep, the aerobic adaptations will transfer to most sports to an extent. The specific activity doesn't matter as much as long as your heart rate is elevated within the zone 2 / MAF range. That being said, you'll probably see more transfer from activities that are similar. For example, zone 2 training would likely benefit football more than swimming would because it involves similar movement patterns. Hope that makes sense?

[@MrXrisd01]

Is building zone 1 necessary for marathon training? Can i just do zone 2 and be ok?

[@LukeJonesMOVE]

All depends on your starting position! If you have some running experience and no underlying health issues, zone 2 is likely a good place to start. If you’re less experienced, easing in with walking/ zone 1 work may be a better starting place