Episode 11 - Systematically Build Up Your Zone 2 Without Feeling Like You are Banging Your Head Against a Wall

Episode Summary:

In this episode, Alison explores the concept of Zone 2 training, emphasizing its physiological benefits for runners, such as improved cardiovascular efficiency and metabolic flexibility. She provides a systematic approach for integrating Zone 2 into training. The reality is, Zone 2 running is supposed to be easy but at first it can feel anything but. The main advice you get when you feel like you are about to pull out your hair or just throw in the towel is “just run slower.” For me it’s more of a yes… AND…These steps will help you ease your way into zone 2 in a way that is both accessible and enjoyable for runners, allowing them to build endurance without feeling overwhelmed.

Key Takeaways:

• Understanding Zone 2 Training: Zone 2 training is crucial for improving cardiovascular efficiency, metabolic flexibility, and overall running performance, allowing runners to build endurance with less physical stress.
• Focus on Breathing: Before tracking heart rate, runners should prioritize nasal breathing to maintain a relaxed state during easy runs, which helps regulate the body's response to carbon dioxide and minimizes stress.
• Determine Maximum Heart Rate: Accurately finding one's maximum heart rate through tests like a mile time trial or 800-meter repeats is essential for establishing true heart rate zones and ensuring effective training.
• Buffered Zone 2 Range: Starting with a broader Zone 2 range (60-75% of maximum heart rate) can help runners adapt more easily before tightening the parameters to the standard 60-70% as they become more proficient.
• Consider External Factors: Environmental conditions, such as temperature and hydration levels, can significantly impact Zone 2 pacing, so runners should be prepared to adjust their efforts accordingly, especially in challenging weather. 

Time Stamps:

[00:00] - Introduction to Zone 2 Training 

[01:37] - Physiological Benefits of Zone 2

[03:31] - Step 1: Focus on Breathing 

[11:53] - Step 2: Determining Your Real Maximum Heart Rate

[17:09] - Steps 3 & 4: Establishing and Refining Zones

[22:21] - Considerations for Training 

Resources Mentioned:

• The Karvonen Formula: This heart rate zone calculator takes into account your max and resting heart rate.
• Breathing Gear System: This system from Shift helps integrate respiratory system training with your running. 

Quotes:

“It's not as easy as it sounds. The main advice when you feel like you're about to pull your hair out or just throw in the towel is, well, just go slower. Just run slower. For me, it's more of a, well, yeah, and let's actually maybe come at this a little bit more systematically. Ease your way into it in a way that feels more doable.”

“It's going to keep you out of your head and in your body. Getting in your head about the numbers and your watch beeping at you telling you you're out of range is the hardest part of Zone 2 running in my experience. It takes the fun away.”

Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!