As a older beginning runner 35 and formerly morbidly obese zone 2 training has been absolutely working. After training for about a year I bonked at around 19.5 miles in my first marathon and finished at around 4.5 hours. At the time my average heart rate was about 167 bpm. I immediately started zone 2 training and after about four months keeping my easy pace around 148 bpm, I can now run at my former marathon pace without going above 155 bpm. I gave myself the challenge of running 10 miles everyday for 30 days, currently on day 26. I don’t think I would have been able to attain this level of fitness without focusing on slowing down. I may extend this challenge significantly to 100 days, but that’s not a promise yet…..and yes most days are now fasted runs.
Aye man let’s go . 37 former really big boy too . I’m all about the hr training peaked a few years ago at bq ready before I got struck with Covid * too many times . Back at it now . Good luck with zone training essentially never too slow 🎉
good going! I would just suggest to recover well and make sure you're not running through injury! Also, maybe mix it up a bit with the types of training you're doing? But completely up to you. Either way sounds like you're an absolute animal at this and big respect for getting strong and healthy!
That's excellent overall milage per week there is no dought that will make you a better runner Add strides to the end of each run this will make you fast with low injury risk. Do 0.06 of a mile recover 0.06 of a mile between each stride do 3 to 8 at end of each run. This will give you Massive gains.
Z2 has been game changing for me. I used to think no pain no gain, but that's BS, it just led to injury after injury and doctors telling me to stop running! So I did. This year I turned 60, and I decided I wanted to be fit and healthy again. After much research I started running, slowly, using Z2 as the barometer. I log my results each month and my pace has improved by nearly 3mins/km in 8 months, and importantly, I'm not getting injured. I wondered if I could still run fast, so did a 5k, and hit 21m16s, much faster than I expected, without any speed training. Not only can I run again, but I'm fitter than ever and entering my first 50k trail race next month. The most important thing, I love running again.
That’s awesome! I’m 54 and just getting back to running and managed 22for 5km but I need to slow down as I’m copping too many injuries. You’ve inspired me! 👍
@@BigStevo1 That's great, you'll probably break 20mins soon! One of the major benefits of Z2 running is building an aerobic base. When I ran the 21-16 5k I wasn't tiring; I might have been able to keep going for another 5K, whereas when I ran 23-20 a few years ago I was tiring badly towards the end.
@@PoetWithPace I used to run hard all the time but was constantly getting injured. In my 40s I developed sciatica and after MRI scans doctors advised me to never run again or I might end up in a wheelchair. A couple of years ago I started to watch videos on running form and learning about HR zones. With this knowledge, and focusing on 80:20 with most running in Z2, I am now fitter than I have ever been, even than when I was a county runner at school. I can't run at the speed I used to , but have developed the endurance to do a 50K Ultra in 3 weeks, after which I will focus on speed work as well and hope to break 20mins for 5K, and 1hr 45mins for a half marathon, which I think would be Ok at 60. So a lot of gain comes with no pain, just enjoyment, though for my next goals I will have to extend myself.
I've never been so sure about zone 2 hype. I've always run at threshold or above regardless of distance and have been in and out of injuries regularly. This year I changed to 1 short fast run zone 4+, one threshold zone 3 middle distance and the long run zone 2. This is my first injury free year in 10 years and I believe it's down to this and strength specific training.
I spent last winter runing trails in ZONE 2 for WHOLE 3 months. In the weekends 2-3h sessions not looking at pace, only kepping HR under 150 bpm. At first it was hard to move soooo slow. I had to walk a lot. However in few weeks not only I was getting faster, but also my regeneration was better. Then it took me 5-6 weeks of specific marathon training to do 3h 24min maraton, when my previous PB was 3:57. Now I mantain that zone 2 by bike rides or runs without breakfest. I also cut carbs in meals on those days to make body use fat and lactate more. Most runners should start from building a solid oxygen base, that was I was lacking before.
I just started Zone2 training for running and cycling a month ago. The hardest part is having gone from running in the 8:30 mile times to almost 12:00 mile times. I'm already starting to see it improve but it's not a quick thing and it's kind of boring. I recommend audio books or music.
What I love about z2 running is that because you're not stressing working too hard, you have the mental space to think about the run dynamics/efficiency and work on that. If I'm trying to stay z2 on a 2 or 3k hill you see that HR going up and experiment upping the cadence, adding a tiny lean, focus on the knee lift or on the stride recovery and seeing if you can run easy more efficiently. Bottom line the available mental space of easy runs can be used to work on efficient running
I believe that the improved running efficiency is part of the benefits that come from the increased volume you can recover running in Z2. Second is strengthening the body with lower impact volume, so you don't get injured, leading to even more volume over a year. Third - the pain free workouts enable you to look forward to your next training session, again leading to more volume.
my zone 2 is probably 5:30 per km, 2 months in the making. I don't think I can wait 20 years, I will just do it for cardio fitness and if I improve, fine.
The consensus around zone 2 training being effective is pretty overwhelming at this point. What I find a little irksome about it is that if you're logging the kind of mileage it really shines/even becomes necessary, for me anyway it becomes a pretty tedious and unreasonably time consuming way to do the majority of my running. And if you decide you decide you don't want to do the majority of running at Z2, there is a steady stream of experts and fellow runners telling you you're doing it all wrong By far the biggest % improvements to be made by amateur runners can be found by simply running consistently and eating/drinking well over a period of several years. The vast majority of amateurs probably won't reach even reach let's say 80% of their potential on this basis alone, so for there to be such a widespread focus on the sort of rigid optimisation that can rob an amateur runner of their enthusiasm for the sport over a couple of measly % seems misguided to me
Indeed bro heart breaks horrable you just wanna curl up and cry like adam sandler in the wedding singer 😂 he's looking much better tho! i hope he's feeling better also!
@@xeno527erm i think he said in the previous video that he parted ways with his gf of 2 years or something along them lines? I'm not 100% sure but it's in his video b4 this upload
It's important to note that you will only reap the zone2 benefits if you really do your 3-4h z2 peer week - consistently over time. For most people it's not worth it because we don't have the time to feed in 3-4h z2 a week and then still have a couple of other workouts. Z2 is for people that do have a lot of time.....
Getting a test done if only to see the LT1 and LT2 HR areas is all most of us need. Which gives you 3 HR zones. Sub LT1, LT1 to LT2, and above LT2. Spending over a year with 80% of my running below LT1 has had massive improvements to my overall running ability, days per week I can run and consistent mileage I can hit. Easy pace has dropped over 1min per KM in just over a year. As someone who used to run 4-5days a week, with WAY too much intensity and starting to break down too often, all the easy running has now got me to the point I run 7days a week averaging 100km+ a week in my 50's. Once you commit to easy running and are willing to put the time in to allow all the adaptations it provides....the results are CRAZY. Keep fighting the good fight Stephen, and keep giving us your unique personal perspective!
You look really good running. Your form is enviable. You are more than twice my speed and that’s when I’m fresh. I have been base building all year and will continue for another year before I even think about my goal to run a marathon. But I am 62 and only started running a couple of years ago. But I do a lot of climbing hills. As part of my training, I am working toward 120,000 m elevation gain this year with most of it in zone 2. Next year it’ll be 150,000m. But I have to add back in some flat running. Man, I went for a flat run for the first time in many months and I can’t believe how sore I was after and how quickly I fatigued. Use it or lose it. New goal will be 50km/week plus the elevation. That should help. Nice channel. I do like the zone two training but definitely have to add in the higher intensity stuff regularly.
So I think a fast walk might get really slower runners into zone 2. And it depends on how often you run. If you run 5-6 days a week yes, some of that should be zone 2, but if you run 3 days a week you do other things, like walking fast that might get you into zone 2.
I’d say so yes and that’s the idea of “most people” won’t want to do that, and I actually get that. BUT most people aren’t always willing to do what could eventually separate them from the pack
Absolutely us slow runners can get into zone 2 with a fast walk. Then over time it requires some short 15 sec jogs to get there. Now I'm at half and half and my mile times are a full minute faster!
Good to know about Zone 2, thanks! I had always enjoyed running on an empty stomach, and was told if I kept my runs slower, my body would use fat for energy. But I wasn't exactly sure what all that entailed....
i have been doing quite a bit of zone 2 running since my last marathon built-up last year. i didn't get the importance of zone 2 till i see my marathon effort training has become easier, and more importantly i could clear up my lactate for a more intense session the next day. that said, i seldom do morning run without any food. it might not be as efficient as fast running, but for me i can easily sustain a 40-50min zone 2. that's very important.
Most average runners or cyclists should just focus on being consistent. And if they race, just ensure you’re doing some type of training that mirrors the race.
One of the most important things is not moving in an out of your lactate threshold level on a Z2 run, as over the run your body will take longer and longer to adjust again. By all means start super slow, or even end at a Z4/5 pace. But there needs to be a continuous block without going under or over.
I started zone 2 training specifically about a month and a half ago. Injuries were piling up and every run seemed like a race. Now I do 3-4 zone 2, a hills/intervals session and a fast/threshold one. Injuries holding off so far and I have more energy overall. From a numbers standpoint I've gone from 7.00/km at HR145 over 10km to this morning 6.15/km at HR141 over 15km. So, that is something! Plus, I'm enjoying all the runs more - even the fast ones!
I did alot of high intensity training for the last 10 years. 5-14 sessions a week. And now I‘m here to tell you, if I want to run at Zone 2, I can run for two minutes extrmely slow 9:00/km and the I have to walk for 30 seconds to let heartrate drop. For me it‘s fun but for alot of people it‘s too humbling and y‘all start to run too fast again. You HAVE to stay in the zone though. Let your ego at home.
Great video again Stephen, you did a good job of explaining zone 2 for runners. Thank you for getting back on your horse for these last few videos. Remember: When you’re going through hell…Keep Going!
i had my lab test (V02 max and Lactate threshold ) done in Bath Uni a couple of months ago (£140) i received a 14 page report setting out my correct zones, RER inc. it gives me training pointers how to improve both my LT1 (top end of zone 2) and LT2 (when lactate cannot be controlled by the body). i now know what my ideal zones to run in. i am an older athlete, 61 i would highly recommend getting tested as we are all individual and my coach suggested the 180 minus your age "119" bpm (is no good for older athletes) but my top of zone 2 is actually 145 bpm.
Brilliant & so well explained. I'm running the Belfast half on the 17th. Too late to change how I have been training but definitely looking forward to trying a new approach. Running is such a learning curve 😊
I only ever run 5k and 10ks and did my first half this year. I have only ever ran fast when I run (2x a week) and need to start running slower for longer. My 5k pb is 18:40 and I did the half in 1:30:40 with always running fast when I start and slowing down considerably at the end.... so here we go on the zone 2 run journey running longer slower runs.
You seem in better spirits in the video. I hope so. You da bomb my friend and inspire many people on here with your threshold runs. I am not sure what to make of Zone 2 yet, it just feels like a cycling term to me and zones in general. But thanks for the explanation!
Great Video , look onto Phil Maffetone , MAF ( Maximum Aerobic Function ) starting HR point could be 180 - age . Not in cement there are variables but good starting point
He fixed it! Was wondering for a minute!! Timely video I actually did 20 min easy running,follwed by 400m repeats and honestly felt my 20 minutes was a bit too hard 30% in zone 3 and zone 4 more than zone 2. It really is a process and being patient with yourself also helps. Thanks Stephen.
I've always wondered how this works for those of us low carb folks. I typically eat less than 30 carbs a day and run 10 miles every other day(7:30 a mile'ish). These are typically 75 minute runs with a 160average bps. I'm 49 years old. I've been mostly low carb for 15-20 years. I guess the best way to test is to run for 2+hours and see how I feel?
I started training in Zone 2 maybe 5 months ago? From zero running experience to today training pure zone 2 my other run buddies are shocked at how quick I am progressing. Also its easier for me to get out and do the workout knowing I wont be so depleted after.
It’s really kind of mind boggling that there are so many people going out to run, running with their HR WAY too high…and typically for WAY too long. You’d think that in the year 2024 this would be more mainstream knowledge. And yet, it is just as bad as it was 30 years ago. The only difference is this information is now much easier to come across. But for some reason most people can’t let go of their need for running fast…even if it is counterproductive to their health goals. Thanks for sharing your training info. In the next two weeks I’m heading to do a VO2 Max test, the ReR test and a DEXA Scan. Doing this so I can train for my first 50k…and do it right.
As sea level you will be develop mor mitocondria , as you training in altitud you will be develop more red cell depend where you training conditions, I’m in Florida when most of the time of the year it’s high high humidity, very challenging training in summer, amazing how the human body adjust your training conditions 🙏🏼
It would be intersting to see where your optimal rer stands in relation to your aerobic threshold to have a comparison between Inigo and Seiler's zone systems. If I guestimate you seem to be over Seiler's aerobic treshold at optimal rer?
used to do 20:4 intermittant fasting. would run an hour at the end of the fast. would bonk after about 25-30 min until I started taking about a 1/2 tsp of coconut oil before the run. could run 1-hr hard after that while fasted for 20-hrs. MCTs in the coconut oil fed my brain (liver was too depleted of glycogen after 20-hrs of fasting to feed the brain and I couldn't metabolize fat quick enough to feed the brain while runingn hard for an hour). Muscle glycogen can't be shared with the brain so when your liver runs out of glycogen, you only can run slow if relying on fat metabolism, or you can do what I did and take some coconut oil and you can go fast fasted. Corn starch or ucan superstarch works good also and no upset stomach with either one.
Bob, if someone isn't doing fasting, but they still have a spoon of coconut oil before a run, would it still help?? Would the MCT oils still give a boost in energy/endurance
I have a question and noone talks about this. When you start out with zone 2 training what should be your cadance? Because in NO WAY I can keep 160-170 steps/min when running at 8:45min/km (or 14.06 min/mile). Everytime I tried to pick up cadance, doesn't matter if I almost stood still, the 'jumping' pattern spiked my heartrate to 170+.
I'm on Pace 7'30-8'00/K my AVG cadence around 147-150 very easy maintain HR below 70% MHR unless when ran 6'00/K or faster cadence 155+. At 3'40/K cadence 165-170 it also depends on body mass structure that affect your running mechanical so don't hear people standarize 180 rules that's bullsh*t
@@kduty236 Yes you are right! I gave up focussing on cadence and more on my heart rate & tempo. I run at an easy pace of 7:30/km. A BIG improvement from 1 month ago when I wrote the first comment. And the steps are like you said 140-150 steps/min which is also fine.
They say zone 2 'works' if you really up the mileage and I can believe it. Who has time to spend hours and hours jogging at this pace? Not many... May as well take up cycling and make a day of it imo ... go somewhere nice and slow on the bike, stay over etc
I practiced zone 2 training a while and it did not help to get better. I am sure, you can get to a point with that kind of training. But if you achieved it, you have to do a lot of intervals, sprints and tempo runs. I also tried the pipolar approach but the pyramidal training works better for me. I mean: I do running and swimming and I have 4 running sessions per week. One is a long run between 15 and 20 km. This is the slow run, the zone 2 amount for the week. Then there are 3 more between 4 and 8 km each and they all have to be faster than that, otherwise it gets hard to get the medium and strong zone runs. Many of the scientific findings are researched on professionals, running 3 times the km than I do.
Great vid. Very fown to earth straight talking and full of great info.. anyone who's left an opposing well....thats because you're not an athlete and do not know what you're talking about!!
Forgive me for appearing dumb, but can anyone explain why zone 2 will elicit more physical adaptations over zone 3 training which is still very easy? Other than reduced injury risk, why exactly is Z2 better than Z3 for example? Not one single UA-cam 'expert' has ever explained. If you have endless hours available to train (pro athletes), and you're training for marathons and ultras then I absolutely get it because you want to do large training volume without getting injured, but for the average recreational runner who might go out jogging for an hour or two at most per week, and only ever runs 5k or 10k races, why on earth would they want to use up 80% of very little time running at extremely low intensity when it proven by scientific studies that higher intensity training has a greater effect on VO2max and LT? For most recreational joggers, Z2 is nothing more than a brisk walk, which is likely to have a negative effect in terms of training your body into an extremely poor and inefficient running form. Is there something I'm missing, or is Z2 training just another fad that people are trying to carry over from marathon training into shorter distances that are run at or above threshold pace? Like I said, other than reducing injury risk I really see no reason to waste valuable time shuffling along at 10min/mile pace if you have very limited time to start with and have no intention of running longer than HM.
@@PhiyackYuh I did mention injury risk, but Z3 is not in any way high intensity, so the question stands, what do you get from 1 hour in Z2 that you don't get from 1 hour in Z3? It's not a difficult question. Not one single paper I have ever read compares outcomes from Z2 with Z3 of equal duration. I found one study comparing Z2 with HIIT and [drum roll] the group doing HI scored better VO2max after the study. I'm not advocating doing everything in Z 4/5 because that would end in tears, but not everyone has hours to spend shuffling along at a brisk walk.
Stephen, I live in an area which is impossible to avoid hills alot of the time. Can you do a zone 2 and 3 video on what time do with heart rate? I've some really big hills do go down and to keep HR up I have to blitz down the hill, which works quads far too much on what should be an easy run. Thanks
Im all for zone 2 running my confusion is just where exactly it is. There's 3 zone methods and 5 zone methods. Ive heart 60% - 70% off maz heart rate (MHR) which seems too low. But Ive also heard 65% - 75% off MHR and also 70% - 80% off MHR.
I'd be interested to see how fat oxidation in exercise is improved with low carb diets. How accurate are the formulas for calculating zone 2 HR in comparison to lactate testing etc.?
Should you eat before training in zone 2 or just eat carbs before. Will your body adapt to use fat if you train fasted? I do boxing so it needs to use carbs in a match not fat right?
It's all about moving your lactate threshold farther to the right so you can burn fat all the way up to 80% of max HR. If you really want to understand this, watch the YT video *"The Physiology Of Endurance"* or buy the book *"Training For The Uphill Athlete"* It's good to actually know what is going on with your metabolism and just WHY coaches are saying what they are saying.
I have a BIG question. Is fat oxidation related to the working muscles of the activity? Do you have different fat oxidations for running and cycling? Can I improve fat oxidation for the purpose of running by cycling really slow? I could have a hard running session but then do some zone 2 cycling? Will that help me? Is it wise? I am greedy and I want to do more zone 2 running but also more threshold efforts. I think that being greedy is bad though
Would you recommend people Getting back into running to do a long phase of only zone 2 training to get the base fitness and get the body used to running again before doing hard days?
If I do my long runs at zone 2, I don't reach the cut off time of my race. Any thoughts? I started running in 2003. Now I am 40. I ran 2 Marathons and I am slow. This new zone 2 trend is making me depressed 😢 Because I think you are right and I am even slower than I was in 2016? Can I add an extra session as a brisk walk at Zone 2 during the week and keep my long runs on the weekends on the cut off time pace? I am training for a half IM in 16 weeks. I ran today 10km at 7:15 min/Km which is already above what I wished and was Zone 4 😢
I'm a disciple to hr training this past 4 years and have got brilliant results, but I've just bought a Stryd pod and am really interested in trying it too. I'm a triathlete so am used to using power as my main metric on the bike. Seems to be lots of positives to running to power, let's hope they're right.
Yeah, that's what I'm thinking too. On the few runs I've had with the foot pod I've noticed correlation with spikes in pwr/hr anyway, so it's not going to be a massive adjustment. It'll stop me going out too hard early on and hit hills with the right level of intensity in races, two weak areas for me.
I am very fat. Should I prefer aerobic running to make my body use the fat because I have so much of it? I don't want to loose weight or so, just make progress in running faster. I don't think my body can store as much glycogen to match the amount of fat I have.
Interesting topic. I've almost always done my weekday runs early in the morning before I've eaten anything. I had thought I'd gotten myself reasonably adapted to using fat as fuel. However, I recently ran a 21k trail race with over 1500m elevation gain and I carb loaded in the days before and sucked down glucose during the race. I felt really good and ran the mountain course better than I expected. I was surprised and began considering how I might have been missing the mark on not fueling enough with carbs. I'll have to think about these ideas more.
How about not only metabolizing fat at the end of the marathon, but increasing fat utilization at the beginning and therefore delaying the point where you have used up all glycogen?
Great vid, the flexibility the top WT pros have on the bike is insane , they can push huge numbers without getting into glycolic system incredible. Completely off topic 😁 but do you recommend a treadmill for say harder sessions over winter when weather is crap out etc , any models better than others , thanks 👍
I am so confused with zone 2 and aerobic training! Zone 2 I see for fat burning is 60-70% HRM Aerobic training using Karvonen is like 70-80% HRM So is zone 2 for fat burning and zone 3 for aerobic training? I tried MAF training to get fitter but after 9 months my MAF tests were not 1 second better. I now think it was because it was too slow! Was I using the wrong zone to get fitter? My MAF zone was 60-70% of my HRM. So is Zone 2 just for fat burning and zone 3 is for improving aerobic fitness?
Yeah im also little confused but im 39 so ill do 180-39 = 141 bpm Ill do 48minutes in this ZONE2 BPM and then ill do 12minutes in ZONE3-4 at 160BPM +-.... I already did similar but not controling the BPM's and usually running at Zone 3-4 most of the time! ill probably do this 5times a week! Lets see how it goes LOL
So is zone 2 running still beneficial to someone who specialises for 5k distance? Should I be doing all my easy runs in the zone 2 HR zone or should I just go at what feels like an easy conversational pace?
Mainly because if the main benefit is becoming more efficient at utilising fat as a fuel I don’t know how useful that is because you won’t reach a point of carb depletion in a 5km. Or is it still worth running easy runs in the zone 2 for the benefit of the recovery.
5k and 10k runner here. Yes, Zone 2 training helps on short distances, too. During Zone 2 training you will not only increase your number of mitochondria, mitochondrial efficiency, and increase your metabolic flexibility (BASE BUILDING, mitochondria are your "furnaces" to create ATP for energy AND reuse/clear lactate. The more you have the better.), It also improves LACTATE CLEARANCE, plus reduces RISK OF INJURY. I still see my 5k PB drop over the years (at 45 y.o. now, started running 3 years ago, 21:32 PB), and I know a >70 y.o. who runs 33 min 10 km races. Out of Corona lockdown boredom he ran long zone 2 runs every day. He shed every ounce of fat, I think he went overboard, though! Googled for "Zone 2 mitochondria", and like the first hit sums it up nicely, an article by San Millan: www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/ "Besides fat utilization, (slow twitch) type I muscle fibers are also responsible for lactate clearance. Lactate is the byproduct of glucose utilization which is utilized in large amounts by fast-twitch muscle fibers. Therefore, lactate is mainly produced in fast-twitch muscle fibers, which then, through a specific transporter called MCT-4, export lactate away from these fibers. However, lactate needs to be cleared, or else it will accumulate. This is when Type I muscle fibers play the key role of lactate clearance. Type I muscle fibers contain a transporter called MCT-1 which is in charge of taking up lactate and transporting it to the mitochondria, where it is reused as energy. Zone 2 training increases mitochondrial density as well as MCT-1 transporters. By training Zone 2, we will not only improve fat utilization and preserve glycogen, but we will also increase lactate clearance capacity, which is key for athletic performance."
Yes absolutely. Just because you won’t reach carb depletion doesn’t mean that aren’t still relying on fat for a substantial part of your fuel mix during a 5k. Chances are an easy conversational pace ought to put you pretty close to zone 2 anyway
Respectfully, we don’t lose lactate from the body - not sure what you mean here? Also, it doesn’t become waste? Did you mean the accumulation of hydrogen ions?
Why not slow down pace to Zone 2, then? Zone 2 training requires to leave the ego at the door and get used to be overtaken by grannies or, don't laugh, I even was overtaken by extremely fast walkers with long legs twice. To reach my target HR of 141 I couldn't even run I had to jog/walk at 8:45 min/km and that felt so awkward and NOT fun. Had to walk inclines what a disgrace. BUT. I stuck to it, noticed progress. After a couple of weeks I could slooowjog up certain inclines. Now after 3 years I can jog on each and every of those inclines with target HR
For me it was unrealistic at first too. So I crosstrained on a spin bike and just increased time in Z2. Runs were more intensive, z4 mostly, but now, after 4 months I run 7.10/km steadily in z2. And pace is increasing too.
Yes, when I got back into running early January this year (only 2 months break) I had to easy spin bike at altitude in order to keep heart rate below 135-40 etc.. that said, I could have ran much slower, or even better I’d say run/ walk convo, that way you don’t need to run as slow, which could look like 60 run, 30 walk etc.. or find what works for you, to keep heart rate a bit lower; but speed doesn’t have to be uncomfortable for you.
Every run in my training block is fasted apart from my Sunday long run and my 2nd run on Friday afternoon. And I must say I perform so much better in the morning fasted then I do on the 2nd run Friday arvo, after work. And Sunday long run is prep for the race.
Stephen, interesting vid. I'm confused though. If you are doing these z2 runs for 45 mins, what pace do you run the rest of your miles in the week? Lets say youre doing 100 miles week's..im guessing you're doing 20 miles at threshold/vo2 max? So what are you doing the other 80 miles at?
This is a perfect starter for people who are overwhelmed by zone2, MAF, low heartrate, yadda yadda. Like you said, simplest to assume your fat burning is shit, and start really low. So many vids out there get super technical and complicated and that’s cool - but for most people, just go slow as hell and abide by a conservative HR to start. Maybe 130bpm +/- 10bpm. Then stick to that and see how pace at that HR improves over weeks. Been going for several weeks and landed on this approach myself. Love seeing someone who’s been at it for 20 years drop 6 minute miles at 144 HR! I used to run at only blistering speed. So glad I started slowing down.
I found information that it really helps when you run weekly 7 hours and 4-5 runs each week. If still no progress, Then maybe sth wrong with nutrition, running form or enough sleep. after 3 months you may see some improvements thats because zone 2 pushes cell nucleus giving orders to mito’s to increase their numbers. It just happens after a while(3-4 months ) which means now you have more energy plants for carb cycles and lipid synthesis so that less bpm would enough to carry out oxyg to the muscle cells. After you reach plateau then you may add some tempo runs or intervals, that kind of sessions force mito’s getting larger in volumes now you have more and bigger mito’s. Hope that helps.
I'm a beginner in Running, I learn to running with low HR to build Endurance and some people says it help to improve our Pace. I wanna ask, please Comment if you guys know about it or please give me some advice. If my Maximum HR is 193 some people say Running in Z2 is 60%-70% from our maximum HR, so should I Run with max HR 135? Or during Running in Z2 I can run with max HR 154? Which is this is my Z3. Thank you..
Soon we'll reach Peak Zone 2, then YT "influencers" will pivot to titles like: "Zone 2 is the Junk Zone! Zone 3 is the NEW AVOCADO!!" ... until we reach Peak Avocado.
Lactate testing. You’ll get onto a treadmill and the speed will gradually increase with lactate readings taken every 4 mins or so. I did one in the North West earlier this year, was £60. Worth doing
I am a bit confused here. When you say "It teaches your body to burn these other fuels" which are fat and lactate, how does that work? If I were to never do any Zone 2 work would my body never burn either of those? Then if I started doing Zone 2 all the time for a while my body starts burning the fat and lactate? Thanks for the nice video, would love a bit of clarification on how that works. Sorry if you said it in the video, I think I listened pretty well but it's possible I missed something.
Essentially if you don’t develop your bodies ability to utilise fat as fuel, you’ll use carbohydrates. Body can only store about 1 hour 40 of carbs if you’re running at “max effort” for 1 hour 40, obv not max effort.. so of course developing the ability to utilise fats is fab.
I'm new to running and seen a lot around Zone 2. What I don't understand is I have a garmin and Zone 2 which is classed as easy by Garmin is a Lower heart rate than the calculations I've seen. The heart rate calculations comes out at Zone 3 on Garmin. Should I be doing the Zone 2 on the watch or work to Zone 3? Thank you.
As a older beginning runner 35 and formerly morbidly obese zone 2 training has been absolutely working. After training for about a year I bonked at around 19.5 miles in my first marathon and finished at around 4.5 hours. At the time my average heart rate was about 167 bpm. I immediately started zone 2 training and after about four months keeping my easy pace around 148 bpm, I can now run at my former marathon pace without going above 155 bpm. I gave myself the challenge of running 10 miles everyday for 30 days, currently on day 26. I don’t think I would have been able to attain this level of fitness without focusing on slowing down. I may extend this challenge significantly to 100 days, but that’s not a promise yet…..and yes most days are now fasted runs.
Aye man let’s go . 37 former really big boy too . I’m all about the hr training peaked a few years ago at bq ready before I got struck with Covid * too many times . Back at it now . Good luck with zone training essentially never too slow 🎉
good going! I would just suggest to recover well and make sure you're not running through injury! Also, maybe mix it up a bit with the types of training you're doing? But completely up to you. Either way sounds like you're an absolute animal at this and big respect for getting strong and healthy!
That's excellent overall milage per week there is no dought that will make you a better runner Add strides to the end of each run this will make you fast with low injury risk. Do 0.06 of a mile recover 0.06 of a mile between each stride do 3 to 8 at end of each run. This will give you Massive gains.
AN OLDER NOT “A OLDER”.
@@robbristle5642 get a life. It’s a UA-cam comment not a published novel or current event.
Z2 has been game changing for me. I used to think no pain no gain, but that's BS, it just led to injury after injury and doctors telling me to stop running! So I did. This year I turned 60, and I decided I wanted to be fit and healthy again. After much research I started running, slowly, using Z2 as the barometer. I log my results each month and my pace has improved by nearly 3mins/km in 8 months, and importantly, I'm not getting injured. I wondered if I could still run fast, so did a 5k, and hit 21m16s, much faster than I expected, without any speed training. Not only can I run again, but I'm fitter than ever and entering my first 50k trail race next month. The most important thing, I love running again.
That’s awesome! I’m 54 and just getting back to running and managed 22for 5km but I need to slow down as I’m copping too many injuries. You’ve inspired me! 👍
This is fantastic!
@@BigStevo1 That's great, you'll probably break 20mins soon! One of the major benefits of Z2 running is building an aerobic base. When I ran the 21-16 5k I wasn't tiring; I might have been able to keep going for another 5K, whereas when I ran 23-20 a few years ago I was tiring badly towards the end.
Well done buddy and great to love running! At what point did you find out that no pain no gain was BS?
@@PoetWithPace I used to run hard all the time but was constantly getting injured. In my 40s I developed sciatica and after MRI scans doctors advised me to never run again or I might end up in a wheelchair. A couple of years ago I started to watch videos on running form and learning about HR zones. With this knowledge, and focusing on 80:20 with most running in Z2, I am now fitter than I have ever been, even than when I was a county runner at school. I can't run at the speed I used to , but have developed the endurance to do a 50K Ultra in 3 weeks, after which I will focus on speed work as well and hope to break 20mins for 5K, and 1hr 45mins for a half marathon, which I think would be Ok at 60. So a lot of gain comes with no pain, just enjoyment, though for my next goals I will have to extend myself.
I've never been so sure about zone 2 hype. I've always run at threshold or above regardless of distance and have been in and out of injuries regularly. This year I changed to 1 short fast run zone 4+, one threshold zone 3 middle distance and the long run zone 2. This is my first injury free year in 10 years and I believe it's down to this and strength specific training.
wow, I've always trained at zone 3-4 in my long runs. I'm more worn out, but I do run faster. I will start incorporating zone 2 into my workouts.
@@em34ev3r Do it, I am two months into and I have never felt better. I can go for 2x one hour runs a day without feeling tired lol, it's incredible
I spent last winter runing trails in ZONE 2 for WHOLE 3 months. In the weekends 2-3h sessions not looking at pace, only kepping HR under 150 bpm. At first it was hard to move soooo slow. I had to walk a lot. However in few weeks not only I was getting faster, but also my regeneration was better. Then it took me 5-6 weeks of specific marathon training to do 3h 24min maraton, when my previous PB was 3:57. Now I mantain that zone 2 by bike rides or runs without breakfest. I also cut carbs in meals on those days to make body use fat and lactate more. Most runners should start from building a solid oxygen base, that was I was lacking before.
Great results. I think some people can't get past the slow start, but it's worth persevering!
@@st4331 Thank you.
What is your age? How much mileage volume per week did you do when you were training for the marathon?
@@joseperez2003 I'm 35 y.o. My max weekly distance was 65-70km, so around 40 miles. But like i've mantiond I also some cross tranining mainly bike.
Wouldn't 150bpm be top of zone three for your age? Im not questioning your method, just interested, thanks you
Stephen! You’re the reason I tried zone 2 training. You’re the hero I didn’t know I needed. I dropped 20 bpm for threshold at same speed
how long did it take you and what did you do?
How long in zone 2 training did that take and were you only doing zone 2 or did you also do tempo runs, mile repeats, etc
I just started Zone2 training for running and cycling a month ago. The hardest part is having gone from running in the 8:30 mile times to almost 12:00 mile times. I'm already starting to see it improve but it's not a quick thing and it's kind of boring. I recommend audio books or music.
What I love about z2 running is that because you're not stressing working too hard, you have the mental space to think about the run dynamics/efficiency and work on that. If I'm trying to stay z2 on a 2 or 3k hill you see that HR going up and experiment upping the cadence, adding a tiny lean, focus on the knee lift or on the stride recovery and seeing if you can run easy more efficiently. Bottom line the available mental space of easy runs can be used to work on efficient running
I believe that the improved running efficiency is part of the benefits that come from the increased volume you can recover running in Z2. Second is strengthening the body with lower impact volume, so you don't get injured, leading to even more volume over a year. Third - the pain free workouts enable you to look forward to your next training session, again leading to more volume.
Well said
Better explained than 99% of other ‘you tubers’
my zone 2 is probably 5:30 per km, 2 months in the making. I don't think I can wait 20 years, I will just do it for cardio fitness and if I improve, fine.
The consensus around zone 2 training being effective is pretty overwhelming at this point.
What I find a little irksome about it is that if you're logging the kind of mileage it really shines/even becomes necessary, for me anyway it becomes a pretty tedious and unreasonably time consuming way to do the majority of my running. And if you decide you decide you don't want to do the majority of running at Z2, there is a steady stream of experts and fellow runners telling you you're doing it all wrong
By far the biggest % improvements to be made by amateur runners can be found by simply running consistently and eating/drinking well over a period of several years. The vast majority of amateurs probably won't reach even reach let's say 80% of their potential on this basis alone, so for there to be such a widespread focus on the sort of rigid optimisation that can rob an amateur runner of their enthusiasm for the sport over a couple of measly % seems misguided to me
Good to have you back Scully. Hope you are doing OK. Time is a good healer.
Indeed bro heart breaks horrable you just wanna curl up and cry like adam sandler in the wedding singer 😂 he's looking much better tho! i hope he's feeling better also!
What happened to scully? 😢
@@xeno527erm i think he said in the previous video that he parted ways with his gf of 2 years or something along them lines? I'm not 100% sure but it's in his video b4 this upload
Ah ok
It's important to note that you will only reap the zone2 benefits if you really do your 3-4h z2 peer week - consistently over time.
For most people it's not worth it because we don't have the time to feed in 3-4h z2 a week and then still have a couple of other workouts.
Z2 is for people that do have a lot of time.....
Getting a test done if only to see the LT1 and LT2 HR areas is all most of us need. Which gives you 3 HR zones. Sub LT1, LT1 to LT2, and above LT2. Spending over a year with 80% of my running below LT1 has had massive improvements to my overall running ability, days per week I can run and consistent mileage I can hit. Easy pace has dropped over 1min per KM in just over a year. As someone who used to run 4-5days a week, with WAY too much intensity and starting to break down too often, all the easy running has now got me to the point I run 7days a week averaging 100km+ a week in my 50's. Once you commit to easy running and are willing to put the time in to allow all the adaptations it provides....the results are CRAZY.
Keep fighting the good fight Stephen, and keep giving us your unique personal perspective!
You look really good running. Your form is enviable. You are more than twice my speed and that’s when I’m fresh. I have been base building all year and will continue for another year before I even think about my goal to run a marathon. But I am 62 and only started running a couple of years ago. But I do a lot of climbing hills. As part of my training, I am working toward 120,000 m elevation gain this year with most of it in zone 2. Next year it’ll be 150,000m. But I have to add back in some flat running. Man, I went for a flat run for the first time in many months and I can’t believe how sore I was after and how quickly I fatigued. Use it or lose it. New goal will be 50km/week plus the elevation. That should help. Nice channel. I do like the zone two training but definitely have to add in the higher intensity stuff regularly.
So I think a fast walk might get really slower runners into zone 2. And it depends on how often you run. If you run 5-6 days a week yes, some of that should be zone 2, but if you run 3 days a week you do other things, like walking fast that might get you into zone 2.
I’d say so yes and that’s the idea of “most people” won’t want to do that, and I actually get that. BUT most people aren’t always willing to do what could eventually separate them from the pack
Absolutely us slow runners can get into zone 2 with a fast walk. Then over time it requires some short 15 sec jogs to get there. Now I'm at half and half and my mile times are a full minute faster!
Fellow zone 2 walker here. Anything more than a fast walk and I’m climbing towards 180 bpm. It’s infuriating having a 29 vO2 max.
I like this guy he speaks like he wants you to improve.
Good to know about Zone 2, thanks! I had always enjoyed running on an empty stomach, and was told if I kept my runs slower, my body would use fat for energy. But I wasn't exactly sure what all that entailed....
i have been doing quite a bit of zone 2 running since my last marathon built-up last year. i didn't get the importance of zone 2 till i see my marathon effort training has become easier, and more importantly i could clear up my lactate for a more intense session the next day. that said, i seldom do morning run without any food. it might not be as efficient as fast running, but for me i can easily sustain a 40-50min zone 2. that's very important.
Most average runners or cyclists should just focus on being consistent. And if they race, just ensure you’re doing some type of training that mirrors the race.
One of the most important things is not moving in an out of your lactate threshold level on a Z2 run, as over the run your body will take longer and longer to adjust again. By all means start super slow, or even end at a Z4/5 pace. But there needs to be a continuous block without going under or over.
Just started trying zone 2 and it's hard to stay so slow. I'm sure I will adapt but hard to stay under 140bpm or so.
Before I discovered zone training, I thought older runners were just slow. I get it now!
I started zone 2 training specifically about a month and a half ago. Injuries were piling up and every run seemed like a race. Now I do 3-4 zone 2, a hills/intervals session and a fast/threshold one. Injuries holding off so far and I have more energy overall.
From a numbers standpoint I've gone from 7.00/km at HR145 over 10km to this morning 6.15/km at HR141 over 15km. So, that is something! Plus, I'm enjoying all the runs more - even the fast ones!
I did alot of high intensity training for the last 10 years. 5-14 sessions a week. And now I‘m here to tell you, if I want to run at Zone 2, I can run for two minutes extrmely slow 9:00/km and the I have to walk for 30 seconds to let heartrate drop. For me it‘s fun but for alot of people it‘s too humbling and y‘all start to run too fast again. You HAVE to stay in the zone though. Let your ego at home.
Great video again Stephen, you did a good job of explaining zone 2 for runners. Thank you for getting back on your horse for these last few videos. Remember: When you’re going through hell…Keep Going!
That's a hell of a Saturday night
i had my lab test (V02 max and Lactate threshold ) done in Bath Uni a couple of months ago (£140) i received a 14 page report setting out my correct zones, RER inc. it gives me training pointers how to improve both my LT1 (top end of zone 2) and LT2 (when lactate cannot be controlled by the body). i now know what my ideal zones to run in. i am an older athlete, 61 i would highly recommend getting tested as we are all individual and my coach suggested the 180 minus your age "119" bpm (is no good for older athletes) but my top of zone 2 is actually 145 bpm.
isnt it maf?
Yes mafetone formula, but it doesn't work for older athletes, I think he does change it a little but still does not match my actual test results
Brilliant & so well explained. I'm running the Belfast half on the 17th. Too late to change how I have been training but definitely looking forward to trying a new approach. Running is such a learning curve 😊
I only ever run 5k and 10ks and did my first half this year. I have only ever ran fast when I run (2x a week) and need to start running slower for longer. My 5k pb is 18:40 and I did the half in 1:30:40 with always running fast when I start and slowing down considerably at the end.... so here we go on the zone 2 run journey running longer slower runs.
You seem in better spirits in the video. I hope so. You da bomb my friend and inspire many people on here with your threshold runs. I am not sure what to make of Zone 2 yet, it just feels like a cycling term to me and zones in general. But thanks for the explanation!
Thank you for the detailed, scientific and pragmatic explanations. One of the best (and shortest) dives into the Zone 2 that I’ve found!
Great Video , look onto Phil Maffetone , MAF ( Maximum Aerobic Function ) starting HR point could be 180 - age . Not in cement there are variables but good starting point
He fixed it! Was wondering for a minute!! Timely video
I actually did 20 min easy running,follwed by 400m repeats and honestly felt my 20 minutes was a bit too hard 30% in zone 3 and zone 4 more than zone 2. It really is a process and being patient with yourself also helps. Thanks Stephen.
zone 2 in cycling is way different from zone 2 in running, and training in this zone is much more beneficial for cycling in my experience
I've always wondered how this works for those of us low carb folks. I typically eat less than 30 carbs a day and run 10 miles every other day(7:30 a mile'ish). These are typically 75 minute runs with a 160average bps. I'm 49 years old. I've been mostly low carb for 15-20 years. I guess the best way to test is to run for 2+hours and see how I feel?
I started training in Zone 2 maybe 5 months ago? From zero running experience to today training pure zone 2 my other run buddies are shocked at how quick I am progressing. Also its easier for me to get out and do the workout knowing I wont be so depleted after.
9:55 START HERE KIDS.
You are one of the best channels for marathon advice I've come across! I appreciate everything you are doing Stephen
Thanks for telling us what a zone 2 heart rate range is so that we can go and apply this.
zone 2 plus strides is the qpproach I am now stickinng with as a non compettive recreational runner at 57.
It’s really kind of mind boggling that there are so many people going out to run, running with their HR WAY too high…and typically for WAY too long. You’d think that in the year 2024 this would be more mainstream knowledge. And yet, it is just as bad as it was 30 years ago. The only difference is this information is now much easier to come across. But for some reason most people can’t let go of their need for running fast…even if it is counterproductive to their health goals.
Thanks for sharing your training info.
In the next two weeks I’m heading to do a VO2 Max test, the ReR test and a DEXA Scan. Doing this so I can train for my first 50k…and do it right.
As sea level you will be develop mor mitocondria , as you training in altitud you will be develop more red cell depend where you training conditions, I’m in Florida when most of the time of the year it’s high high humidity, very challenging training in summer, amazing how the human body adjust your training conditions 🙏🏼
It would be intersting to see where your optimal rer stands in relation to your aerobic threshold to have a comparison between Inigo and Seiler's zone systems.
If I guestimate you seem to be over Seiler's aerobic treshold at optimal rer?
used to do 20:4 intermittant fasting. would run an hour at the end of the fast. would bonk after about 25-30 min until I started taking about a 1/2 tsp of coconut oil before the run. could run 1-hr hard after that while fasted for 20-hrs. MCTs in the coconut oil fed my brain (liver was too depleted of glycogen after 20-hrs of fasting to feed the brain and I couldn't metabolize fat quick enough to feed the brain while runingn hard for an hour). Muscle glycogen can't be shared with the brain so when your liver runs out of glycogen, you only can run slow if relying on fat metabolism, or you can do what I did and take some coconut oil and you can go fast fasted. Corn starch or ucan superstarch works good also and no upset stomach with either one.
Bob, if someone isn't doing fasting, but they still have a spoon of coconut oil before a run, would it still help?? Would the MCT oils still give a boost in energy/endurance
I have a question and noone talks about this. When you start out with zone 2 training what should be your cadance? Because in NO WAY I can keep 160-170 steps/min when running at 8:45min/km (or 14.06 min/mile). Everytime I tried to pick up cadance, doesn't matter if I almost stood still, the 'jumping' pattern spiked my heartrate to 170+.
I'm on Pace 7'30-8'00/K my AVG cadence around 147-150 very easy maintain HR below 70% MHR unless when ran 6'00/K or faster cadence 155+. At 3'40/K cadence 165-170 it also depends on body mass structure that affect your running mechanical so don't hear people standarize 180 rules that's bullsh*t
@@kduty236 Yes you are right! I gave up focussing on cadence and more on my heart rate & tempo. I run at an easy pace of 7:30/km. A BIG improvement from 1 month ago when I wrote the first comment. And the steps are like you said 140-150 steps/min which is also fine.
@@roguedruid9950 keep grinding!!!
They say zone 2 'works' if you really up the mileage and I can believe it. Who has time to spend hours and hours jogging at this pace? Not many... May as well take up cycling and make a day of it imo ... go somewhere nice and slow on the bike, stay over etc
I practiced zone 2 training a while and it did not help to get better. I am sure, you can get to a point with that kind of training. But if you achieved it, you have to do a lot of intervals, sprints and tempo runs. I also tried the pipolar approach but the pyramidal training works better for me.
I mean: I do running and swimming and I have 4 running sessions per week. One is a long run between 15 and 20 km. This is the slow run, the zone 2 amount for the week.
Then there are 3 more between 4 and 8 km each and they all have to be faster than that, otherwise it gets hard to get the medium and strong zone runs.
Many of the scientific findings are researched on professionals, running 3 times the km than I do.
Great vid. Very fown to earth straight talking and full of great info.. anyone who's left an opposing well....thats because you're not an athlete and do not know what you're talking about!!
I love your channel
Forgive me for appearing dumb, but can anyone explain why zone 2 will elicit more physical adaptations over zone 3 training which is still very easy? Other than reduced injury risk, why exactly is Z2 better than Z3 for example? Not one single UA-cam 'expert' has ever explained. If you have endless hours available to train (pro athletes), and you're training for marathons and ultras then I absolutely get it because you want to do large training volume without getting injured, but for the average recreational runner who might go out jogging for an hour or two at most per week, and only ever runs 5k or 10k races, why on earth would they want to use up 80% of very little time running at extremely low intensity when it proven by scientific studies that higher intensity training has a greater effect on VO2max and LT? For most recreational joggers, Z2 is nothing more than a brisk walk, which is likely to have a negative effect in terms of training your body into an extremely poor and inefficient running form. Is there something I'm missing, or is Z2 training just another fad that people are trying to carry over from marathon training into shorter distances that are run at or above threshold pace? Like I said, other than reducing injury risk I really see no reason to waste valuable time shuffling along at 10min/mile pace if you have very limited time to start with and have no intention of running longer than HM.
Look at google scholar to give you physiological adaptations of zone 2. Do hiit everyday and see where it takes you yeh? 😂
@@PhiyackYuh I did mention injury risk, but Z3 is not in any way high intensity, so the question stands, what do you get from 1 hour in Z2 that you don't get from 1 hour in Z3? It's not a difficult question. Not one single paper I have ever read compares outcomes from Z2 with Z3 of equal duration. I found one study comparing Z2 with HIIT and [drum roll] the group doing HI scored better VO2max after the study. I'm not advocating doing everything in Z 4/5 because that would end in tears, but not everyone has hours to spend shuffling along at a brisk walk.
As always appreciate what your bring to the community, great information and knowledge to make us all better.
Stephen, I live in an area which is impossible to avoid hills alot of the time. Can you do a zone 2 and 3 video on what time do with heart rate? I've some really big hills do go down and to keep HR up I have to blitz down the hill, which works quads far too much on what should be an easy run. Thanks
try an indoor bike and get your z2 while watching youtube videos
Im all for zone 2 running my confusion is just where exactly it is. There's 3 zone methods and 5 zone methods. Ive heart 60% - 70% off maz heart rate (MHR) which seems too low. But Ive also heard 65% - 75% off MHR and also 70% - 80% off MHR.
I agree brother..its all over the place..so just maintain the middle..70% heart rate,, so i cant be far off
I'd be interested to see how fat oxidation in exercise is improved with low carb diets. How accurate are the formulas for calculating zone 2 HR in comparison to lactate testing etc.?
That was really helpful! Thanks!
Should you eat before training in zone 2 or just eat carbs before. Will your body adapt to use fat if you train fasted? I do boxing so it needs to use carbs in a match not fat right?
Great video. Thank you.
You are a good teacher Stephen! So we’ll explained and without looking for hype 👏👏👏
Hey stephen, hope you’re feeling better!
Another awesome vlog! Thank you champ!👍👍🏃🏻♂️
It's all about moving your lactate threshold farther to the right so you can burn fat all the way up to 80% of max HR. If you really want to understand this, watch the YT video *"The Physiology Of Endurance"* or buy the book *"Training For The Uphill Athlete"* It's good to actually know what is going on with your metabolism and just WHY coaches are saying what they are saying.
I have a BIG question. Is fat oxidation related to the working muscles of the activity? Do you have different fat oxidations for running and cycling? Can I improve fat oxidation for the purpose of running by cycling really slow? I could have a hard running session but then do some zone 2 cycling? Will that help me? Is it wise? I am greedy and I want to do more zone 2 running but also more threshold efforts. I think that being greedy is bad though
Fellow Belfast man! Just taken up running where would I get tested for this in Belfast ?
Would you recommend people
Getting back into running to do a long phase of only zone 2 training to get the base fitness and get the body used to running again before doing hard days?
You can also run strides during or towards the end of your zone 2 runs to get your body more prepared for when you start doing sessions again
If I do my long runs at zone 2, I don't reach the cut off time of my race. Any thoughts? I started running in 2003. Now I am 40. I ran 2 Marathons and I am slow. This new zone 2 trend is making me depressed 😢 Because I think you are right and I am even slower than I was in 2016? Can I add an extra session as a brisk walk at Zone 2 during the week and keep my long runs on the weekends on the cut off time pace?
I am training for a half IM in 16 weeks. I ran today 10km at 7:15 min/Km which is already above what I wished and was Zone 4 😢
What's thoughts on power training instead of zones?
I'm a disciple to hr training this past 4 years and have got brilliant results, but I've just bought a Stryd pod and am really interested in trying it too. I'm a triathlete so am used to using power as my main metric on the bike. Seems to be lots of positives to running to power, let's hope they're right.
@@Miniinish it makes more sense using power than HR, bicyclists have been using power why not runners?
Yeah, that's what I'm thinking too. On the few runs I've had with the foot pod I've noticed correlation with spikes in pwr/hr anyway, so it's not going to be a massive adjustment. It'll stop me going out too hard early on and hit hills with the right level of intensity in races, two weak areas for me.
What is the difference between this zone 2 compared to lactate turn point 1?
I am very fat. Should I prefer aerobic running to make my body use the fat because I have so much of it? I don't want to loose weight or so, just make progress in running faster. I don't think my body can store as much glycogen to match the amount of fat I have.
Interesting topic. I've almost always done my weekday runs early in the morning before I've eaten anything. I had thought I'd gotten myself reasonably adapted to using fat as fuel. However, I recently ran a 21k trail race with over 1500m elevation gain and I carb loaded in the days before and sucked down glucose during the race. I felt really good and ran the mountain course better than I expected. I was surprised and began considering how I might have been missing the mark on not fueling enough with carbs. I'll have to think about these ideas more.
What can you tell us about eating during a long run to add fuel?
How about not only metabolizing fat at the end of the marathon, but increasing fat utilization at the beginning and therefore delaying the point where you have used up all glycogen?
Great stuff Scully 💙💪🏻
Great vid, the flexibility the top WT pros have on the bike is insane , they can push huge numbers without getting into glycolic system incredible. Completely off topic 😁 but do you recommend a treadmill for say harder sessions over winter when weather is crap out etc , any models better than others , thanks 👍
I am so confused with zone 2 and aerobic training!
Zone 2 I see for fat burning is 60-70% HRM
Aerobic training using Karvonen is like 70-80% HRM
So is zone 2 for fat burning and zone 3 for aerobic training?
I tried MAF training to get fitter but after 9 months my MAF tests were not 1 second better. I now think it was because it was too slow!
Was I using the wrong zone to get fitter? My MAF zone was 60-70% of my HRM.
So is Zone 2 just for fat burning and zone 3 is for improving aerobic fitness?
Yeah im also little confused but im 39 so ill do 180-39 = 141 bpm Ill do 48minutes in this ZONE2 BPM and then ill do 12minutes in ZONE3-4 at 160BPM +-.... I already did similar but not controling the BPM's and usually running at Zone 3-4 most of the time! ill probably do this 5times a week! Lets see how it goes LOL
i believe this way i fat burn on the Zone 2 but also challenge myself on Zone3-4-5 like for fast 12min sprint after Zone2
So is zone 2 running still beneficial to someone who specialises for 5k distance? Should I be doing all my easy runs in the zone 2 HR zone or should I just go at what feels like an easy conversational pace?
Mainly because if the main benefit is becoming more efficient at utilising fat as a fuel I don’t know how useful that is because you won’t reach a point of carb depletion in a 5km. Or is it still worth running easy runs in the zone 2 for the benefit of the recovery.
5k and 10k runner here. Yes, Zone 2 training helps on short distances, too. During Zone 2 training you will not only increase your number of mitochondria, mitochondrial efficiency, and increase your metabolic flexibility (BASE BUILDING, mitochondria are your "furnaces" to create ATP for energy AND reuse/clear lactate. The more you have the better.), It also improves LACTATE CLEARANCE, plus reduces RISK OF INJURY. I still see my 5k PB drop over the years (at 45 y.o. now, started running 3 years ago, 21:32 PB), and I know a >70 y.o. who runs 33 min 10 km races. Out of Corona lockdown boredom he ran long zone 2 runs every day. He shed every ounce of fat, I think he went overboard, though!
Googled for "Zone 2 mitochondria", and like the first hit sums it up nicely, an article by San Millan: www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/
"Besides fat utilization, (slow twitch) type I muscle fibers are also responsible for lactate clearance. Lactate is the byproduct of glucose utilization which is utilized in large amounts by fast-twitch muscle fibers. Therefore, lactate is mainly produced in fast-twitch muscle fibers, which then, through a specific transporter called MCT-4, export lactate away from these fibers. However, lactate needs to be cleared, or else it will accumulate. This is when Type I muscle fibers play the key role of lactate clearance. Type I muscle fibers contain a transporter called MCT-1 which is in charge of taking up lactate and transporting it to the mitochondria, where it is reused as energy. Zone 2 training increases mitochondrial density as well as MCT-1 transporters. By training Zone 2, we will not only improve fat utilization and preserve glycogen, but we will also increase lactate clearance capacity, which is key for athletic performance."
Yes absolutely. Just because you won’t reach carb depletion doesn’t mean that aren’t still relying on fat for a substantial part of your fuel mix during a 5k.
Chances are an easy conversational pace ought to put you pretty close to zone 2 anyway
@@jackpiper3684On a 5k you don't want to burn fat. Glycogen coverts to energy more efficiently that fat. It needs less oxgen.
why heart it is difficult to be in zone 2 in moring?but the sam effort in evening I can be in zone 2 easy
For someone trying to break 12 mins for 2 miles, what distance ""long run"" should i do?? To gain max endurance.
Respectfully, we don’t lose lactate from the body - not sure what you mean here? Also, it doesn’t become waste? Did you mean the accumulation of hydrogen ions?
Zone 2 is still unrealistic. My easy runs at a 5:30/km pace are still at a 155bpm. So on the higher end of zone 3. Been about 9months
Why not slow down pace to Zone 2, then? Zone 2 training requires to leave the ego at the door and get used to be overtaken by grannies or, don't laugh, I even was overtaken by extremely fast walkers with long legs twice. To reach my target HR of 141 I couldn't even run I had to jog/walk at 8:45 min/km and that felt so awkward and NOT fun. Had to walk inclines what a disgrace. BUT. I stuck to it, noticed progress. After a couple of weeks I could slooowjog up certain inclines. Now after 3 years I can jog on each and every of those inclines with target HR
Swallow your pride and slow down. If you can't run, hike or powerwalk..
For me it was unrealistic at first too. So I crosstrained on a spin bike and just increased time in Z2. Runs were more intensive, z4 mostly, but now, after 4 months I run 7.10/km steadily in z2. And pace is increasing too.
Yes, when I got back into running early January this year (only 2 months break) I had to easy spin bike at altitude in order to keep heart rate below 135-40 etc.. that said, I could have ran much slower, or even better I’d say run/ walk convo, that way you don’t need to run as slow, which could look like 60 run, 30 walk etc.. or find what works for you, to keep heart rate a bit lower; but speed doesn’t have to be uncomfortable for you.
Every run in my training block is fasted apart from my Sunday long run and my 2nd run on Friday afternoon. And I must say I perform so much better in the morning fasted then I do on the 2nd run Friday arvo, after work. And Sunday long run is prep for the race.
Very helpful and encouraging video. Thank you
Stephen, interesting vid. I'm confused though. If you are doing these z2 runs for 45 mins, what pace do you run the rest of your miles in the week? Lets say youre doing 100 miles week's..im guessing you're doing 20 miles at threshold/vo2 max? So what are you doing the other 80 miles at?
This is a perfect starter for people who are overwhelmed by zone2, MAF, low heartrate, yadda yadda. Like you said, simplest to assume your fat burning is shit, and start really low. So many vids out there get super technical and complicated and that’s cool - but for most people, just go slow as hell and abide by a conservative HR to start. Maybe 130bpm +/- 10bpm. Then stick to that and see how pace at that HR improves over weeks. Been going for several weeks and landed on this approach myself. Love seeing someone who’s been at it for 20 years drop 6 minute miles at 144 HR! I used to run at only blistering speed. So glad I started slowing down.
Which Watch do u recommend to buy if u want to use running to burn fats?
How do you test your lactate after the run?
I run zone 2, 2-3 days a week for 45 min for the past 3 months. My pace has gotten even slower!! Help!
I found information that it really helps when you run weekly 7 hours
and 4-5 runs each week. If still no progress, Then maybe sth wrong with nutrition, running form or enough sleep. after 3 months you may see some improvements thats because zone 2 pushes cell nucleus giving orders to mito’s to increase their numbers. It just happens after a while(3-4 months ) which means now you have more energy plants for carb cycles and lipid synthesis so that less bpm would enough to carry out oxyg to the muscle cells.
After you reach plateau then you may add some tempo runs or intervals, that kind of sessions force mito’s getting larger in volumes now you have more and bigger mito’s.
Hope that helps.
I'm a beginner in Running, I learn to running with low HR to build Endurance and some people says it help to improve our Pace.
I wanna ask, please Comment if you guys know about it or please give me some advice. If my Maximum HR is 193 some people say Running in Z2 is 60%-70% from our maximum HR, so should I Run with max HR 135? Or during Running in Z2 I can run with max HR 154? Which is this is my Z3.
Thank you..
glad ur get'n back to yourself champ
Soon we'll reach Peak Zone 2, then YT "influencers" will pivot to titles like: "Zone 2 is the Junk Zone! Zone 3 is the NEW AVOCADO!!"
... until we reach Peak Avocado.
Since pace is prob so low for most people in z2, could walking be benefitial?
Does anyone know what lab tests he's referring to? Just not sure what to search for when looking at companies local to me (NW England)
Lactate testing. You’ll get onto a treadmill and the speed will gradually increase with lactate readings taken every 4 mins or so. I did one in the North West earlier this year, was £60. Worth doing
Thanks @@crayontom9687 ! I'll look at it now!
No sure there is sound stephen 👍
what is zone 2? 65-75% of max? Im 37 so that is saying basically 137 max.
Great video. Hope your doing better 🫶
Is the fat oxydation pace around your aérobic threshold ? If not, more quick or less quick ? Thanks. Force for your training and for Berlin ! 😊
Below your aerobic threshold for most fat oxidation. Zone 1/Zone 2. Zone 3+ is increasingly carbs.
Pretty sure he said 2 x to hold it and 3x a week to start move the needle forward
I am a bit confused here. When you say "It teaches your body to burn these other fuels" which are fat and lactate, how does that work? If I were to never do any Zone 2 work would my body never burn either of those? Then if I started doing Zone 2 all the time for a while my body starts burning the fat and lactate? Thanks for the nice video, would love a bit of clarification on how that works. Sorry if you said it in the video, I think I listened pretty well but it's possible I missed something.
Essentially if you don’t develop your bodies ability to utilise fat as fuel, you’ll use carbohydrates. Body can only store about 1 hour 40 of carbs if you’re running at “max effort” for 1 hour 40, obv not max effort.. so of course developing the ability to utilise fats is fab.
@@stephenscullion262 Okay, thanks for clarifying! That makes more sense now.
8:50 😂 I was chuckling too
Your hr is so low at high speed amazingg
I'm new to running and seen a lot around Zone 2. What I don't understand is I have a garmin and Zone 2 which is classed as easy by Garmin is a Lower heart rate than the calculations I've seen. The heart rate calculations comes out at Zone 3 on Garmin. Should I be doing the Zone 2 on the watch or work to Zone 3? Thank you.
I recommend using Karvonen method to calculate HR zones, then adjusting the Garmin settings, which are generic.
I’m in the same situation my zone 2 is between 115 and 130 ??