top of page

Running Zones - Particularly Zone 2

Running is a great way to stay healthy and active. Whether you're an experienced runner or just starting out, it's important to understand the concept of running zones. Running zones refer to different levels of intensity at which you can run, each with its own benefits and drawbacks. In this blog, we'll focus on zone 2, which is one of the most important zones for runners.

What is Zone 2?

Zone 2 is a low-intensity running zone that typically corresponds to about 60-70% of your maximum heart rate. It's a relatively easy pace that you can maintain for an extended period of time without feeling overly fatigued. Zone 2 running is often referred to as "aerobic running" because it relies primarily on your aerobic energy system.

Benefits of Running in Zone 2

Running in zone 2 has several benefits. Firstly, it's an excellent way to build endurance. By running for extended periods of time at a low intensity, you'll gradually improve your cardiovascular fitness and ability to sustain longer runs.

Secondly, running in zone 2 can help you burn fat. When you run at a low intensity, your body primarily burns fat for fuel, rather than carbohydrates. This can be particularly beneficial if your goal is to lose weight or improve your body composition.

Finally, running in zone 2 can be a great way to recover from harder workouts. By running at a low intensity, you'll increase blood flow to your muscles, which can help flush out waste products and reduce muscle soreness.

Tips for Running in Zone 2

If you're new to running or have never specifically trained in zones before, it can be a little confusing to know how to get into zone 2. Here are a few tips to help you get started:

  1. Know your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. For example, if you're 30 years old, your maximum heart rate would be 190 beats per minute.

  2. Use a heart rate monitor. A heart rate monitor is an essential tool for training in zones. By monitoring your heart rate, you can ensure that you're staying within zone 2 and not pushing too hard.

  3. Start slowly. If you're new to running or haven't trained in zone 2 before, start slowly and gradually build up your endurance. Don't try to run too fast or too far too soon.

  4. Be consistent. To see real improvements in your endurance and fitness, you'll need to be consistent with your training. Aim to run in zone 2 at least 2-3 times per week.

In conclusion, running in zone 2 is an essential component of any runner's training program. It's a low-intensity, sustainable pace that can help you build endurance, burn fat, and recover from harder workouts. By following these tips and being consistent with your training, you can improve your fitness and become a better runner.


bottom of page