I’m coming back from injury and decided to start doing mostly zone 2 running to prevent more injuries. 12 days ago I did a zone 2 run and it took me 58 minutes. Two days ago I did the same run in zone 2 and it took me 51 minutes! Very encouraging to see such improvement.
Doing the same stuff. I switched from Zone 3-5 runs to Zone 2 finally after being able to do a half-marathon from zero in four months, and now I'm taking training more seriously (pun intended) and doing the real Zone 2 stuff 3x90min per week, and a 1x60min Zone 3-5 session. Of course, Yoga x2 and Str&Cond x1 work per week as well. I'm adding volume as my heart rate allows me to within the same time limits. I'll have a longer session once a month that goes to around 2 hours, and every two months 3 hours to be able to hit that marathon level easier when the race day comes, and also it helps me learning the fueling.
this is also the way to trick your Garmin to giving you totally unrealistic race time estimates. On my old 935 I had it set I think to something like 205 (which, I had actually seen upper 190s before and figured it was probably actually higher bc I didn't pass out or vomit). At one point during the lifetime of this watch it told me I could run a 2:52 marathon. Which was laughable (my PR is 3:16)
I think we may have just touched on the most serious of all Serious Runner content. So serious, in fact, that some commenters cannot recognize the Serious Runner satire and are lecturing on proper heart rate training 🤣 You’re a genius, Gnoza!
As an aspiring potentially serious runner, I'm still trying to attain the goal of even running a full mile without dying. I find the zone business to be discouraging because if I had to stay in zone 2, I'd never be running at all. Just walking. Phooey on zones. Cheers, O Great Serious One.
Yeah in the beginning you should just have fun and go by feel, while working on running form (technique) to prevent injury. Check to see if you eat well and rest well. When longer runs and faster paces become easier and easier, then you can update your objectives and start looking at this whole heart rate business! I'm not a doctor nor a pro, just my two cents. I started running this year age 43, so... If it's not fun, I'm not gonna do it;) I already ran a 10k under 43 minutes, now I'm into half-marathons, I was already in pretty good shape but my first runs were barely two miles long and they felt really hard...
I have been running consistently for a few years now and I'm tired. Where was I? Oh yes, it's OK. Just do jog-walk intervals. That's what I am currently doing to get back to running after two months of total stop to stay in Z2. It's not the most exciting thing to do, but untrained individuals don't really have that wide a pace range of "easy" running. Think of it more as "easy moving forward" at this stage. You can spice it up a little by sprinkling 3-5 30-second strides (not sprints!) to give your legs a good spin followed by a 30 second walk at the end or during your run. Enjoy!
Seriously, run as slowly as you walk, just to convince your brain and body that you can move in a different gait without dying. If you do that for awhile, I predict you soon won’t be dying after a mile and it will be easier from there to pick up the pace a little bit at a time.
@@giovanbattistafichera8439 Agree this is a good strategy as well. Run/walk is a legit way even to complete a marathon. It’s called the Galloway Method (you can find it online) and involves gradually increasing the ratio of run to walk intervals. Some people get excellent finish times this way.
Tbh, zone 2 training is really for when you are getting up there in mileage. I literally have had to suffer injuries from trying to run in zone 2 with a weird gait. Just run comfortably. When I stopped worrying about heartrate, I got fitter and faster and had wayyy more fun
Calculating your max heart rate is simple! Just find one of those heart rate zone calculators online and then keep plugging in random numbers as your max heart rate until your calculated Zone 2 displays a range of heart rates that includes the heart rate that you normally run your “easy” runs at. Presto, that’s your max heart rate!
@Lev and Martha Polyakin-Aarons I'm running it but not racing... doing it for the content/as a speed workout. Hoping to put together a *very* serious documentary about the event. 🤣 hope to see you there then! I'm sure you can guess what outfit i'll be running in
@@TheSeriousRunner Can’t wait for that content! I’ll be dressed in rabbit.I’ll be looking for you in the sash! I’m in the DC wave, you? Don’t say “AC” 😂 We’ll also be at Boxcar coffee Sunday morning
@Ian Payton I’m with you. Nike’s were a fail for me and I don’t even have wide feet. In fact, I never found a CP shoe I loved until the Endo Pro3. They’re fantastic.
@@Martha-fluterunner I’m also a massive fan of them. Whenever the 4 comes out it’s going to be a tricky decision as to whether to get the new ones, or buy a few pairs of discounted 3’s 🤔
i did seated bike for less than two weeks and 💥 my heart rate stayed at 130bpm no matter what level of seated bike and from there i started the stair master and once during a single session my heart rate wouldn’t stop climbing on the stairs i d start jogging and get 3 miles or two hours at 150bpm and i love it
😮😮😮 I wonder what Kipchoge thinks of your choice of shoes 😬😬😬. 🤣😂😆 on those slower paces, I would definitely put a description of “I forgot my watch and chest monitor” 🤷🏻♂️ trying to go as slow as I could, but maybe I could’ve run faster 🤦🏻♂️😂🤣
Lol. I've found my max heart rate before. Was pushing myself one day in zone 4, felt crazy strong for once, and just decided to go for it and see how high I could get it. At 45 yrs old most charts put my max heart rate should be around 175, and sure enough at about 177 my heart's beats started feeling twitchy and weak, but fast. I knew going further was dangerous. As I started cooling down and my heart started recovering, it would PVC every 3 or 4 beats. It's basically as if it said "damn dude wtf?".
Hi , After running for 6 months, 4 -5 days in weeks, 3 miles at pace of 10 min per mile and 2 miles at pace of 12 min per mile, still my heart zone is going above 155 every time after 5 mins of run. Lost 20lbs in the process from 195 to 165, but heart rate zone is still the same, losing my interest, can you please suggest. Thanks,
#1 - Holy crap did you get sponsored by Saucony? Kudos!! #2 - I hope the triathlete community doesn't see this blasphemy. They will send out assassins to silence you.
Creeping into zone 3 leaves me screaming at the watch for being wrong before stopping to throw a child-in-a-grocery-store level tantrum on the pavement. I instead run to an average pace and hope the report shows zone 2 when I get home - that way the tantrum happens in the shower and avoids the police call-out….
Add 10% to your approximate total mileage each week in your long run. Slow and easy, and gradual increase of distance. Don’t forget to hydrate and take fuel when you’re going longer than an hour, especially in warmer weather. Very important for endurance. P.S. Sorry to be so literally serious but it’s a seriously good question!
Strava should allow users to manually edit heart rate data. But only for subscribers. Cause if you are not a subscriber, are you really a serious runner? Revenue would skyrocket. I hope you're listening Strava.
LOL, I can't believe you opened this can of worms. To be actually serious - I definitely follow zones but I got hooked on the book "Uphill Athlete" and their zone calculations are based on aerobic threshold and anaerobic threshold vs max HR. Zone 1 is actually huge if you have a healthy aerobic base (my z1 is up to 145 bpm!). Zone 2 is up to the aerobic threshold HR (AeT) and TBH, I almost never spend time in the upper end of that zone, Zone 1 is where it's at most of the time for me. If I'm in a workout it's mostly upper Z3 (up to anaerobic threshold HR) into Z4. Z5 - forget it, that is like the end of a 5K and I want to vomit. All that is to say, this heart rate rate very much does work. I don't believe in the arbitrary calculations like MAF with age or 220 minus age. If you (being the greater "you" no you Serious Runner, specifically) do some testing workouts you can get answers to what your LTHR is and Aerobic HR, and then actually follow it. It can make a huge difference in the marathon where aerobic base is king.
To be completely serious for a second, my left ankle still feels weak and I need an insole to keep my ankle from collapsing in and they don't fit in the Nike's. So Endorphin pros for now -- because if I injury myself -- even making content -- there will be less content
I do agree with Michael, we need you to hire in a stunt double (Sage will do) to wear the Alphaflys, bc the Epicness is slightly lost with you in those mermaid shoes that Kipchoge would never dare touch.
The problem with so much sarcasm in an 'explains' video is that a casual runner has no clue what aspects of your video were true and what were false. I want to learn more, and I learnt nothing from this.
You’re not basing your zones on lactate testing?!?!?! Seriously? Serious runners have perforated earlobes and fingertips. Stopping in the middle of an easy run to check lactate is the optimal way to ensure you are maximizing your training benefits. 🩸🩸🩸
"Better to compromise a workout than ruin anyones perceptions of me."
That's some Zone Five level profundity.
Zone 5 is definitely where it’s at 😎
Zone 5 or go home!!!
I just found this channel and I can't believe you only have 8k subs, you deserve far more! This shit is so funny lol
I’m coming back from injury and decided to start doing mostly zone 2 running to prevent more injuries. 12 days ago I did a zone 2 run and it took me 58 minutes. Two days ago I did the same run in zone 2 and it took me 51 minutes! Very encouraging to see such improvement.
Doing the same stuff. I switched from Zone 3-5 runs to Zone 2 finally after being able to do a half-marathon from zero in four months, and now I'm taking training more seriously (pun intended) and doing the real Zone 2 stuff 3x90min per week, and a 1x60min Zone 3-5 session. Of course, Yoga x2 and Str&Cond x1 work per week as well.
I'm adding volume as my heart rate allows me to within the same time limits. I'll have a longer session once a month that goes to around 2 hours, and every two months 3 hours to be able to hit that marathon level easier when the race day comes, and also it helps me learning the fueling.
How does it make you look on strava. That's what counts 😉
This man is talking slow to stay in zone 1
As a serious runner I wear my Garmin, my Whoop, my chest strap and my Stryd pod, because you can't have enough data or HR information.
Don't forget to exaggerate your max HR, so you can actually train in your desired zones. Just set your max HR on your watch to 200 and you'll be fine!
While 200 is good, 207 is even better!
Great tip! thanks for sharing!
Haha one time my watch went crazy and registered my max heart rate as 220. I was in zone 2 for moths afterwards.
this is also the way to trick your Garmin to giving you totally unrealistic race time estimates. On my old 935 I had it set I think to something like 205 (which, I had actually seen upper 190s before and figured it was probably actually higher bc I didn't pass out or vomit). At one point during the lifetime of this watch it told me I could run a 2:52 marathon. Which was laughable (my PR is 3:16)
I think we may have just touched on the most serious of all Serious Runner content. So serious, in fact, that some commenters cannot recognize the Serious Runner satire and are lecturing on proper heart rate training 🤣 You’re a genius, Gnoza!
As an aspiring potentially serious runner, I'm still trying to attain the goal of even running a full mile without dying. I find the zone business to be discouraging because if I had to stay in zone 2, I'd never be running at all. Just walking.
Phooey on zones.
Cheers, O Great Serious One.
Yeah in the beginning you should just have fun and go by feel, while working on running form (technique) to prevent injury. Check to see if you eat well and rest well. When longer runs and faster paces become easier and easier, then you can update your objectives and start looking at this whole heart rate business! I'm not a doctor nor a pro, just my two cents. I started running this year age 43, so... If it's not fun, I'm not gonna do it;) I already ran a 10k under 43 minutes, now I'm into half-marathons, I was already in pretty good shape but my first runs were barely two miles long and they felt really hard...
I have been running consistently for a few years now and I'm tired. Where was I? Oh yes, it's OK. Just do jog-walk intervals. That's what I am currently doing to get back to running after two months of total stop to stay in Z2. It's not the most exciting thing to do, but untrained individuals don't really have that wide a pace range of "easy" running. Think of it more as "easy moving forward" at this stage. You can spice it up a little by sprinkling 3-5 30-second strides (not sprints!) to give your legs a good spin followed by a 30 second walk at the end or during your run. Enjoy!
Seriously, run as slowly as you walk, just to convince your brain and body that you can move in a different gait without dying. If you do that for awhile, I predict you soon won’t be dying after a mile and it will be easier from there to pick up the pace a little bit at a time.
@@giovanbattistafichera8439 Agree this is a good strategy as well. Run/walk is a legit way even to complete a marathon. It’s called the Galloway Method (you can find it online) and involves gradually increasing the ratio of run to walk intervals. Some people get excellent finish times this way.
Tbh, zone 2 training is really for when you are getting up there in mileage. I literally have had to suffer injuries from trying to run in zone 2 with a weird gait. Just run comfortably. When I stopped worrying about heartrate, I got fitter and faster and had wayyy more fun
Simply, genius! So many fitspos can learn from this and how to have more "Strava worthy" runs!
this channel strives to be an educational resource 🤓
@@TheSeriousRunner most excellent!
Feel called out for creeping on other peoples HR data. I’m always confused why my heart rate is usually higher
This is the first video of yours I’ve watched. It won’t be the last. This was great. Took me a minute to realise that you’re not ENTIRELY serious 😂
Calculating your max heart rate is simple! Just find one of those heart rate zone calculators online and then keep plugging in random numbers as your max heart rate until your calculated Zone 2 displays a range of heart rates that includes the heart rate that you normally run your “easy” runs at. Presto, that’s your max heart rate!
🔑 thanks for contributing!
Finally, simple and easy HR advice I can follow!!! 😂
Ripping 400's 😍 😍 😍. When in doubt, blame the high HR on caffeine intake or humidity
I'm at second 1 of the video and I just need to mention that I run my training sessions at zone 6.
😂As I commented, I live at high elevation and just walking up to our 2nd floor is Zone 6.
I currently live at 8000 ft (looking down on you, Gnoza…) and walking up stairs is Zone 6. I rest my case.
#altitudeflex
Coming to Boulder this weekend for BB. Are you running it?
@Lev and Martha Polyakin-Aarons I'm running it but not racing... doing it for the content/as a speed workout. Hoping to put together a *very* serious documentary about the event. 🤣
hope to see you there then! I'm sure you can guess what outfit i'll be running in
@@TheSeriousRunner Can’t wait for that content! I’ll be dressed in rabbit.I’ll be looking for you in the sash! I’m in the DC wave, you? Don’t say “AC” 😂 We’ll also be at Boxcar coffee Sunday morning
I think AA, if I'm reading the website correctly? I haven't picked up my bib yet though
Thank you. Nice start of the day. Shoeporn it is! 😂
Isn't zone 1 purely for meditation/yoga?
😂 I think meditation is supposed to be in the minus-zones. Maybe Zone 1 for thinking about yoga.
Amazing- that was a Zone 6 video! 😂 Idea for future video- a visit to Strava’s office in Denver (hopefully they have a sense of humor).
lol know anyone at strava?
Glad to see you in the serious endorphin pro 3’s, you’ve been running in the Nike hobby joggers for far too long 😉
Not by choice... the Nikes aren't agreeing with my ankle and i can get insoles into the endorphin pros
@Ian Payton I’m with you. Nike’s were a fail for me and I don’t even have wide feet. In fact, I never found a CP shoe I loved until the Endo Pro3. They’re fantastic.
@@Martha-fluterunner I’m also a massive fan of them. Whenever the 4 comes out it’s going to be a tricky decision as to whether to get the new ones, or buy a few pairs of discounted 3’s 🤔
@@ianpshuffles My thoughts exactly! I’ll pounce on a 2nd pair of 3’s as soon as I see them on sale so I have a fresh pair of Chicago in Oct.
@@TheSeriousRunner How? On my EP3s the insole is not removable (sadly ‘cause I need to use orthotics)
I watched this video after running 6 miles in zone 2. I feel so inadequate now.
booooo. hobby runner
"You can't put a price on epicness" - This guy gets it. ;)
i did seated bike for less than two weeks and 💥 my heart rate stayed at 130bpm no matter what level of seated bike and from there i started the stair master and once during a single session my heart rate wouldn’t stop climbing on the stairs i d start jogging and get 3 miles or two hours at 150bpm and i love it
I just love Steph’s voice cameo. 😂
Typing this comment while in Z3 right now (I am not getting any aerobic benefits, someone send help)
😂This comment reminds me of all those IG reels of animals typing away for help in the form of more treats
The Strava heart rate creep has me 💀 😂 I subbed man your hilarious.
super cool, now I know everything there is to know about the 5 running zones, thank you
This channel is first and foremost an educational resource.
Best heart rate vid I’ve ever seen 😂 thank you for the laughs
😮😮😮 I wonder what Kipchoge thinks of your choice of shoes 😬😬😬. 🤣😂😆 on those slower paces, I would definitely put a description of “I forgot my watch and chest monitor” 🤷🏻♂️ trying to go as slow as I could, but maybe I could’ve run faster 🤦🏻♂️😂🤣
😬😬😬
Shoe porn is lactate threshold training... I was told so at TRE, bro. Great vid, as usual! 😄
The bedroom scene
is epic.
All for the Strava kudos! Haha!
Lol. I've found my max heart rate before. Was pushing myself one day in zone 4, felt crazy strong for once, and just decided to go for it and see how high I could get it.
At 45 yrs old most charts put my max heart rate should be around 175, and sure enough at about 177 my heart's beats started feeling twitchy and weak, but fast. I knew going further was dangerous.
As I started cooling down and my heart started recovering, it would PVC every 3 or 4 beats.
It's basically as if it said "damn dude wtf?".
According to Lydiard, most runs should be in what would now be called Zone 3.
Hi , After running for 6 months, 4 -5 days in weeks, 3 miles at pace of 10 min per mile and 2 miles at pace of 12 min per mile, still my heart zone is going above 155 every time after 5 mins of run. Lost 20lbs in the process from 195 to 165, but heart rate zone is still the same, losing my interest, can you please suggest. Thanks,
195-165 = 30
EVERY DAY'S A TRAINING DAY. What am I training myself to do today?
I wake up in zone 2
In the zone!!
While laying in bed watching shoe porn😂
Great video!
I like to call anything under 154 bpm an "easy run", even if I spent >75% of the run in zone 3!
sounds like some classic MAF method
#1 - Holy crap did you get sponsored by Saucony? Kudos!!
#2 - I hope the triathlete community doesn't see this blasphemy. They will send out assassins to silence you.
I have the same hat 🧢
It alone shaves a few seconds off my PB
.. still doing great stuff..
Great shot of that Maurten bottle 😃
Zone 6
My strava looks better and getting more followers ever since I subscribed to Serious Runner. 😅
Where’s your outfit from? It’s lit.
Accurate.
No human is limited 😂
No humidity is limited.
Couldnt tell if this was serious or a joke. Moving on.
100% serious all the time
What is the piano song at 3:40?
Creeping into zone 3 leaves me screaming at the watch for being wrong before stopping to throw a child-in-a-grocery-store level tantrum on the pavement. I instead run to an average pace and hope the report shows zone 2 when I get home - that way the tantrum happens in the shower and avoids the police call-out….
How do I get my endurance up to run longer
Add 10% to your approximate total mileage each week in your long run. Slow and easy, and gradual increase of distance. Don’t forget to hydrate and take fuel when you’re going longer than an hour, especially in warmer weather. Very important for endurance. P.S. Sorry to be so literally serious but it’s a seriously good question!
You came to a Serious Runner video for actual running advice!? 😮😂 Seriously though, best wishes on your running journey.
I know there are a lot of variables, but what should your heart rate be at for a marathon race?
😂 excellent
Even at 2x speed his speech on zone 2
Strava should allow users to manually edit heart rate data. But only for subscribers. Cause if you are not a subscriber, are you really a serious runner? Revenue would skyrocket. I hope you're listening Strava.
Can you seriously discuss heart-rate zones without math, or MAF as some people call it? Mind blown.
still non the wiser, but love the humour so will sub anyways :-)
Caught with the shoe porn? Hysterical!
Uh oh, did mom ever bust little Stephen looking at shoe porn as a kid? 🤣🤣🤣 Your son is a comical genius.
My heart is wack with 45 low 210 high
Long live Kipchoge
The shoes!!!! Where are your Vaporflys?!?!?! Kipchoge did not break 2 in Sauconys!
I'm going to need to make a video to address this
@@TheSeriousRunner yeah, I read into the comments and see that my “concern” is not unique
LOL, I can't believe you opened this can of worms. To be actually serious - I definitely follow zones but I got hooked on the book "Uphill Athlete" and their zone calculations are based on aerobic threshold and anaerobic threshold vs max HR. Zone 1 is actually huge if you have a healthy aerobic base (my z1 is up to 145 bpm!). Zone 2 is up to the aerobic threshold HR (AeT) and TBH, I almost never spend time in the upper end of that zone, Zone 1 is where it's at most of the time for me. If I'm in a workout it's mostly upper Z3 (up to anaerobic threshold HR) into Z4. Z5 - forget it, that is like the end of a 5K and I want to vomit.
All that is to say, this heart rate rate very much does work. I don't believe in the arbitrary calculations like MAF with age or 220 minus age. If you (being the greater "you" no you Serious Runner, specifically) do some testing workouts you can get answers to what your LTHR is and Aerobic HR, and then actually follow it. It can make a huge difference in the marathon where aerobic base is king.
Yes watching shoe porn is a workout in itself!
OMG! Saucony, really!!!! What happened to epicness!!! Kipchoge better not see this!!!!
To be completely serious for a second, my left ankle still feels weak and I need an insole to keep my ankle from collapsing in and they don't fit in the Nike's.
So Endorphin pros for now -- because if I injury myself -- even making content -- there will be less content
That smells like more content
I do agree with Michael, we need you to hire in a stunt double (Sage will do) to wear the Alphaflys, bc the Epicness is slightly lost with you in those mermaid shoes that Kipchoge would never dare touch.
😢
Creeping on others' HR data as we speak!
only a serious runner uses hr
I looked for genuine content; my time was wasted; where is all that "free" content everyone is ralking about?
Running with the buffaloes, Strava, and HR data ... I've been exposed as a "serious" runner. Oh no!
poor choice of music.
drop your ego and start running in zone 2🙄
maybe if its a downhill
@@TheSeriousRunner Just blame it on the altitude like you saw me do 😂 Unless 23AndMe reports that you have Sherpa genes.
Watched this video hoping for actual insight.. what a waste of time
I don't understand. This is full of great advice.
The problem with so much sarcasm in an 'explains' video is that a casual runner has no clue what aspects of your video were true and what were false.
I want to learn more, and I learnt nothing from this.
You’re not basing your zones on lactate testing?!?!?! Seriously?
Serious runners have perforated earlobes and fingertips. Stopping in the middle of an easy run to check lactate is the optimal way to ensure you are maximizing your training benefits. 🩸🩸🩸