Zone 2 Running: Breakthrough Results (It's Not Hype)
Summary
TLDRThe video emphasizes the importance of Zone 2 training for runners, which involves running at 60-75% of one's max heart rate to build aerobic endurance and efficiency. It explains how this approach can lead to faster race times and prevent injuries. The speaker shares personal experiences and recommends tools for accurately tracking heart rate, suggesting chest straps over wrist-based devices. The video also addresses the challenge for new runners and encourages a balanced training approach combining heart rate, effort, and pace.
Takeaways
- 🏃♂️ Zone 2 training is a crucial part of running, targeting 60-75% of your maximum heart rate for building aerobic endurance.
- 🚶♀️ Easy running in Zone 2 allows for more miles, faster recovery, and increased efficiency in burning fat for fuel.
- 🏆 The speaker recommends spending 75-90% of training mileage in Zone 2 for optimal progress.
- 📈 Traditional max heart rate calculation (220-age) is not always accurate.
- 🧠 A more accurate formula for max heart rate is 21-(0.64*age), but a max heart rate test is the best for precision.
- 💡 GPS watches with heart rate tracking are common, but chest straps provide more reliable data for heart rate monitoring.
- 🔍 Zone 2 training is not just about the numbers; it's about listening to your body and adjusting to conditions.
- 🚫 Downside: Newer runners might find focusing solely on Zone 2 frustrating and counterproductive initially.
- 🤓 Training should be a combination of heart rate, effort, and pace to maximize running potential.
- 🌟 Zone 2 training may feel slow initially, but it's essential for long-term improvement and consistency in running.
- 🏞️ The speaker emphasizes the importance of easy running as part of a balanced training regimen.
Q & A
What is the main focus of the video?
-The main focus of the video is to discuss the importance of Zone 2 training for runners, explaining what Zone 2 is, its benefits, how to find it, and the tools to track it.
What percentage of max heart rate defines Zone 2?
-Zone 2 is typically defined as 60 to 70% of one's max heart rate, with some flexibility to go up to 75%.
Why is Zone 2 training beneficial for runners?
-Zone 2 training helps build a strong aerobic engine, allowing runners to cover more miles, recover faster, and become more efficient at burning fat for fuel, ultimately leading to improved performance and faster race times.
How much of a runner's training mileage should be spent in Zone 2?
-It is recommended that 75 to 90% of a runner's training mileage should be spent in Zone 2, focusing on easy, aerobic running.
What is the traditional formula to estimate max heart rate?
-The traditional formula to estimate max heart rate is 220 minus one's age.
What is a more accurate formula to estimate max heart rate?
-A more accurate formula, especially for older individuals, is 21 minus 0.64 times one's age.
What is the best way to determine one's max heart rate?
-The most accurate way to determine one's max heart rate is through a max heart rate test, either in a lab or using a reliable tool at home.
What type of heart rate monitoring device is recommended for runners?
-A chest strap heart rate monitor is recommended over wrist-based devices for more accurate heart rate tracking during running.
Are there any downsides to Zone 2 training?
-There are minimal downsides to Zone 2 training, especially when it is properly balanced with intensity training. However, for new runners, focusing too much on staying in Zone 2 can be frustrating and may hinder habit formation.
How does Zone 2 training affect running performance?
-Zone 2 training helps improve running performance by building aerobic endurance, allowing for greater volume and consistency in training, which leads to faster race times and reduced risk of injury.
What other training methods complement Zone 2 training?
-Effort-based training and pace-based training can complement Zone 2 training, providing a well-rounded approach to maximize a runner's potential.
Outlines
🏃♂️ The Importance of Zone 2 Running
This paragraph discusses the significance of Zone 2 running in improving one's running speed and endurance. The speaker shares their personal experience of constantly pushing themselves and the realization that this approach was hindering their progress. The concept of Zone 2 is introduced as a heart rate range (60-75% of max heart rate) that, when utilized in training, helps build an aerobic engine, leading to better fuel efficiency, faster recovery, and increased mileage. The speaker emphasizes the importance of easy running and spending 75-90% of training mileage in Zone 2 to avoid overtraining and burnout, which ultimately leads to better race performances.
📏 How to Calculate Your Zone 2
The paragraph explains how to determine one's Zone 2 heart rate. It starts by discussing the common formula of subtracting age from 220 to estimate max heart rate, but points out its inaccuracy. The speaker recommends a more accurate formula based on the Hunt study, which involves subtracting 0.64 times one's age from 21. However, the most precise method is conducting a max heart rate test, either in a lab or using a reliable tool at home. The speaker shares their personal experience with a Garmin device and a heart rate strap, achieving a max heart rate of 184. The paragraph also addresses the limitations of wrist-based heart rate monitors and advocates for the use of a chest strap for more accurate readings.
🚫 Potential Downsides of Zone 2 Training
This paragraph explores the potential downsides of Zone 2 training. The speaker asserts that, when properly implemented with the right balance of intensity, there are minimal downsides. However, for new runners, focusing too much on staying in Zone 2 can be frustrating and may hinder the development of a consistent running habit. The speaker suggests that beginners should initially run by feel and effort before introducing heart rate monitoring. The paragraph also discusses the psychological aspect of running in Zone 2, acknowledging that it may initially feel slow but emphasizes the long-term benefits of this training approach for improving running performance.
Mindmap
Keywords
💡Zone 2
💡Aerobic Engine
💡Heart Rate Monitoring
💡Max Heart Rate
💡Easy Running
💡Training Volume
💡Injury Prevention
💡Effort-Based Training
💡Pace
💡Consistency
Highlights
The importance of easy running for becoming a faster runner is emphasized, with Zone 2 training being the key.
Zone 2 is a specific percentage band within your max heart rate, typically measured as 60 to 70%, with a suggestion to extend it to 75%.
Zone 2 training helps build your aerobic engine, enabling you to run more miles, recover faster, and become more efficient at burning fat for fuel.
The recommendation to spend 75 to 90% of your training mileage in Zone 2 for optimal results.
Learning to slow down is crucial for runners to achieve a breakthrough and build up the necessary aerobic endurance.
The common issue of runners not being able to maintain consistency due to constantly running at fast paces, leading to fatigue and injuries.
The transition from running by effort to heart rate monitoring brought significant improvements in training.
The basic formula to estimate max heart rate is 220 minus your age, but it's not very accurate for many people.
A more accurate formula for max heart rate estimation is 21 minus 0.64 times your age, as suggested by the Hunt study.
The most accurate way to determine max heart rate is through a max heart rate test, either in a lab or using a reliable tool at home.
GPS watches and heart rate tracking devices are common, but chest straps provide more accurate heart rate readings than wrist-based devices.
Zone 2 training is not without downsides, particularly for new runners who may find it frustrating to maintain a consistent running habit.
The importance of combining heart rate, effort-based training, and pace to train effectively and become the best runner possible.
The reality check that Zone 2 training may initially feel slow, but it's essential for long-term improvement and building a sustainable running pace.
The psychological challenge of Zone 2 training, which can be more difficult than racing due to the need for self-discipline and pacing.
The advice for new runners to focus on building a running routine first before implementing Zone 2 training.
The potential for Zone 2 training to lead to significant gains in running performance, including faster race times.
Transcripts
so are you the type of person who thinks
that you need to always be running hard
to get faster if so I totally understand
this is how I was for a very long time
and it got me somewhat far until it
didn't and it really hurt my progress as
a runner um and I didn't understand that
that's why it was happening and why I
was really struggling to find
consistency in my running and so that's
kind of where this leads us of talking
about Zone 2 today because if you've
heard other videos of mine you know that
I shout from the rooftops of how
important easy running is if you want to
become a faster runner so in this video
I'm going to break down what zone 2 is
why it is the key to becoming a faster
runner how to find your Zone 2 what
tools to track it and that big big
question is it for you so first things
first what is Zone 2 so zone two is
basically a certain band of percentage
within your max heart rate and it's
measured typically as 60 to
70% I'm okay with bumping this up to 75%
it gives a little bit more wiggle room
and it's still a really great place to
be but in technical terms it is supposed
to be 60 to 70% of your max so think of
Zone 2 training as building your aerobic
engine so by doing this type of training
and staying in this Zone you're going to
be able to run more miles recover faster
and become more efficient
at burning fat for fuel and that leads
us into why does Zone 2 matter if you've
watched enough of my videos then you
know that I recommend that you're
spending about 75 to 90% of your
training mileage in zone 2 or making
those easy miles so whether you're
basing that off of effort or heart rate
the majority of your running should be
easy paced in fact learning to slow down
was the number one thing that I needed
to learn as a runner to finally have a
breakthrough because it allowed me to
get in the volume that I needed to get
to the point where I was having that
aerobic endurance built up high enough
that I'm actually getting faster in my
races as well the reality is is before
that I never was able to have enough
consistency in my running because I was
running fast all the time I never ran
back to back days I would get overly
fatigued I was really really tired I
would get injured and so because of all
of those setbacks I just never was able
to build up the consistent volume that I
needed to get to the level of training
and racing that I wanted to be at so
initially I started doing this by effort
which made a ton of difference but when
I started doing this by heart rate and
trying to stay in zone two by monitoring
my heart rate I saw even more gains
after that in fact basically my entire
year of training last year was very
focused on making sure my easy runs were
all staying in that zone 2 Band and
that's when I got my fastest marathon
times last year at the Houston Marathon
and what is now my PR of 329 at the
Boston Marathon at the age of 43 so what
you need to think of this as is that
hard runs are a recipe for injury and
burnout and by making sure you are in
zone 2 you are avoiding overtraining
that can lead to those injuries and
burnout that you want to
avoid okay so here's the important part
and now that you know that zone 2
running is really important and that's
where you should be spending the
majority of the time you need to know
how to find your Zone to and I think
most people are not taking the necessary
time to figure this information out
correctly I think it is a huge
opportunity and the reason for that
mostly is because I think the tools that
people are using are not the best tools
which we'll talk in a minute and I also
think that people don't know what their
max heart rate is and so they really
can't have accurate information at all
from that so what we think of as the
basic way to find maximum heart rate is
taking 220 minus your age so if you're
40 years old that would mean that your
max heart rate is 180 so if we're
talking about 60 to 70% of your max
heart rate for that 40-year-old you are
then taking 60 to 70% of 180 and that
ends up being your Zone to that you want
to stay in or maybe a little bit more
than that if you bump it up to
75% the problem with this is this
formula is really not that accurate for
many people and then they just end up
having these numbers that they really
don't know if that's accurate or not so
there is a more accurate formula that I
would recommend that you try I think
this is especially better for people as
you get older and that's what the hunt
study has come out with with so this
formula offers a slightly better
estimation and in order to find this
number you take 21 minus
0.64 times your age and that's going to
give you a slightly better number than
just the 220 minus your age but it's
still flawed and so really the most
accurate way to get your max heart rate
is to do a max heart rate test so you
can pay money and get this done in a lab
so if you're someone who really wants
accuracy I would recommend that you go
this route but you can also do a max
heart rate test on your own with a good
tool and it's going to give you pretty
darn close to what your max heart rate
is and we're really not looking for
Perfection here with Zone 2 training
anyway in fact I caution people to get
too hung up on perfect perfect numbers
but if you can do this max heart rate
test and you have the right tool then
you're going to get pretty darn close to
the numbers that you need to be focusing
on so I just got finished doing a max
heart rate test so I used this Garmin
4un 55 so I want to see how it matches
with my heart rate strap which was
connected to my Phoenix so what was
showing on the Phoenix was actually the
heart rate monitor so basically what I
did was I think I warmed up for like 17
or 18 minutes then you're supposed to do
1 mile at Tempo pace and then you're
supposed to do continuous qu mile where
you just start building the pace little
by little I got pretty fast at that
point and then the last point mile is
just supposed to be all out I went just
a little bit past that I was seeing mine
like fluctuating and the highest that I
saw from the heart rate monitor was 184
I was watching laat Pace on this one so
I'll have to check back on that one
anyway it was definitely hard
psychologically a lot harder than I
think like doing a 5K race so I'll
definitely be interested to find out
this summer when I race um how it
Compares okay so what is that best tool
now most people are using their GPS
watches that have heart rate tracking
and they have gotten a lot better most
of you guys are probably using a garment
or an Apple Watch and depending on which
model or year some do better than others
however we really can't trust risk based
heart rate I've worked with enough
athletes now I look at their graphs
every single day and I just know that
there's way too much Nuance going on
daytoday with heart rate that it doesn't
make sense to be using wrist-based
device if you want to be tracking your
heart rate so what you need to use is a
chest strap they actually have a new one
from Garmin just for women so if you're
thinking that it's going to be really
uncomfortable that might be a way to go
I will place the links to the ones that
I recommend below I think mine's great
it gets a taking a little bit used to um
the one I have from Polar but yeah if
you want to be training by heart rate
you really have to have a tool that's
going to give you accurate
information so are there any downsides
to Zone 2 training so so the answer is
not really I mean if you are really
spending that kind of 75 to 90% of your
time in zone to and making sure that you
have a little bit of that intensity
involved in your training as well then
you're going to be building a lot of
gains now of course there's some Nuance
here and everybody's a unique individual
at very different levels and so it's not
going to be the same for everyone but if
you are implementing a lot of easy
running into your training that's really
a best practice for being the best
runner that you can be it also really
keeps you honest I hear a lot of people
say well it's fine I can just run by
feel but the reality is is a lot of us
are saying that we're in the easy paced
Zone that we're running by feel it feels
fine or I can talk when they're really
not in the easy Zone at all in fact um
Matt Fitzgerald talks about it in his
books 8020 running and run like a pro he
calls this habitual pace and we just
sort of get in this pace that we are
used to running all the time that we've
sort of deemed as our easy Pace when
it's really not and so I just love that
you know going by zone two training just
really keeps you honest when maybe the
weather is warmer if you're running a
lot of Hills or if you're more fatigued
is that you know if you're staying in
that zone too then it's right where you
need to be for that day the one major
downfall that I see is for people who
are newer Runners that if they are
really trying to build up a running
habit and they're very focused on
staying in zone 2 it's not going to work
very well and it's going to get
incredibly frustrating and that's
because when you're a newer Runner if
you do any running at all it's going to
spike your heart rate really really
quickly so if you are in this category I
highly recommend that you just go by
feel and effort first build that running
routine get kind of that solid base of
running first and then you can start
doing the zone 2 training that's going
to be so valuable for you so here's the
reality check guys doing Zone 2 training
for the very first time is probably
going to feel ridiculously slow for a
while it can be very humbling and
honestly if it feels humbling you're
probably doing it right it takes time to
transition to but I really believe that
if you give this the proper go that you
will find that it helps your training
immensely that you see the gains in your
running that you've never been able to
see before that you're running faster
than ever before as well because you're
getting the volume and time on feet that
you were never able to previously when
you were running too hard all the time
it's really all about finding that pace
that feels like you can stay at and run
forever so I just like Zone 2 in
particular as a big part of easy running
but I also don't think it's the only
thing that you should be utilizing I
very much believe that a combination of
using heart rate to find that zone 2 ALS
Al effort-based training and also using
Pace sometimes is the best way to train
to your maximum capability and become
the best runner that you can be so if
you aren't sure about how to use these
in combination Pace heart rate and
effort I definitely recommend that you
check out the next video right
here
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