Zone 2 Running
Misconceptions about "Zone 2 Running" that need to be dismissed
I've heard a lot of chatter about Zone 2 running lately, so I want to discuss it with you.
Zone 2 - or as most runners would say, easy running - shouldn't be talked about as some holy grail as much as it is. But because of so-called influencers on social media, they've made Zone 2 run into something that you "should be doing, but are probably doing wrong".
Is Zone 2 running important? Yeah, sure it is. Is it the only thing you should be concentrating on? Absolutely not. Running is multi-faceted and while you should be running your easy runs easy, that's not the only component of distance running.
Zone 2 is often misunderstood because 1) it is hard to generalize what that pace or effort is for the masses and 2) it's hard to compare it to non-endurance athletes because it doesn't translate well to other sports.
Just so we are clear, this is not a "let's bash zone 2 training" post. I strongly believe in easy-effort running and I know it is necessary for all distance runners, regardless of what shade of fast you are.
So let's break down what Zone 2 is, why it's important, where the influencers go wrong, and how to effectively train in Zone 2.
What is Zone 2?
Zone 2 is easy running. It's warmup pace through the faster end of easy/moderate running. It can be called a basic run or a recovery run and even includes most long runs that are just regular running (no workout included).
Zone 2 is a heart rate range. And because every runner has a different max heart rate, everyone's zone is different. My Zone 2 running pace is different than yours because my max heart rate is different... And even if we have the same heart rate, my fitness level might be different than yours so our easy running/Zone 2 paces will be different.
Instead of using your heart rate as an indicator of where your easy run should be, you should go by the talk test: if you can talk in full sentences, you're running easy.
Why Zone 2 is Important
Zone 2 running doesn't need a daily celebration. It's foundational. If Zone 2 were Math Class, it would be doing multiplication facts correctly on a test about fractions. Zone 2 running is the building block, the foundation, of all other runs you do.
Zone 2 running is the running you do before you start adding workouts into your training. It's running that is easy in nature and doesn't require a lot of recovery. It's running that is enjoyable, where you can stop and smell the roses.
Easy running is the stacking of the bricks in your training.
Misconceptions about Zone 2
- Zone 2 is a different pace for every runner.
- Your [Garmin] watch is most likely not set up for accurate zones according to your true heart rate.
- Zone 2 running requires you to run within a certain percentage of your maximum heart rate. If you don't know your true maximum HR, then you don't know your Zones.
- Saying you ran in Zone 2 is great, but only if your heart rate matches what you say you did. For example, let’s say I crush a “Zone 2 run”, and share it on Instagram, but my HR data says I was in the 170s, well, then I wasn’t running in Zone 2, that’s for sure.
How to Train Effectively in "Zone 2"
Is it important to know your heart rate zones? Eh. It's helpful if you know your max heart rate, but if you don't know what your max is, then you can't determine your zones anyway.
Instead of focusing on what your watch says is Zone 2, you should focus on perceived effort. If your run feels easy and your heart rate confirms this, then you’re probably in the right zone.
If you get done your run and you are doubled over, then it’s possible you’ve left easy running and gone into a higher zone. This isn’t the worst thing in the world to do, but if you do it too frequently, you aren’t allowing your body to adapt to the benefits of easy running.
Summary
Zone 2 is easy running. If your watch is properly set up with correct/accurate zones, then use those zones to help keep you in “easy run effort” for those types of runs.
But if your watch isn’t set up to know your max HR, then use the talk test: if you can talk in full sentences, your run is easy enough.
Stack multiple weeks and months of easy running and then incorporate quicker running like tempos, thresholds, and intervals.
Whether you’re unsure about your heart rate zones or want to make sure you’re getting accurate data, I’m here to help.
Get a personalized plan designed just for you, based on your unique fitness level and goals.
Need more guidance? Ready for a training plan? Send me a message and we can get started.
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On the Blog:
Tips to Help You Run with a Heart Rate Monitor
6 Tips to Help You From Over-Training
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