Hey Taren, have you experienced that staying in zone 2 is easier by having a heel strike? I've noticed about an 8 BPM difference in same pace running by using a shuffle style endurance run technique as opposed to a 5k speed run where more fwd lean and fore foot strike is used. Thoughts?
The day that I got my heart rate monitor I ran a 5k in Zone 2 that took me 37 minutes. That night I watched this video because I was wondering if it was normal to have to run so slowly. Today I reached the goal I've had for five months and ran 5k in Zone 2 in 30 minutes! It's the little breakthroughs that bring pleasure.
I did an hour today I just started getting in to zone 2 training coming off of surgery and just got into running more intensely last year. In that hour I did 2.65 miles hoping to keep working on it this year.
I've been running for months and have literally never been in zone 2, even when running at a gentle 6m/km pace. I think the Garmin underestimates my max HR. The 220-age thing is bollocks, as mine easily gets to 20 beats beyond that. Because I don't trust the HR approach, I just see if I can talk and if I can, I consider myself in zone 2 or zone 3.
I wish I could improve as quickly as Taren and most of the people in the comments. But at least I'm improving. I started out at 14-minute miles in zone 2. 9 months later I'm down to 11-minute miles in zone 2. Not earth shattering, but I'm going to keep at it and hope for more gains. I've noticed that the weather is a major factor though. On a cloudy day I'm as much as a minute quicker than sunny days, even if the temperatures are relatively similar.
Mate, I just started training running in zone2. I've said training as my last Years of running was without any HR monitors etc. I've just gone to run like a hippie :D. My half marathon time was around 1:54 early this Year. My training sessions are on 122-130 bpm on average speed around 9:10min/km (which is around 14:45min/mile) so You giving me hope to improve. I've signup for half marathon on October so I'm wondering how it would improve my time!
Don't forget most people lie or exaggerate. You're competing with yourself, not others. Just enjoy every buzz you get as you shave off those minutes and built up the VO2 bit-by-bit. It should take at least a year so there is no rush.
Thanks Taren, I also took a long break from running for 2+ years (been playing lots of hockey), and I feel struggle to get back to running, watching this video made me feel pumped as well! ✊
Been Zone 2 training for about 6 months. Went from around low 7/km when I started, to about 5:40/km now. Starting to incorporate some hill reps after every four zone 2 runs and already feeling more powerful.
@@withoutwithin that would literally be my zone 3. And that is why it is so hard to stay below that. Also defintion of that might be sometimes all over the place.
@paperjourni8964, I am 57 years old and I try to keep my heart rate at between 113-123 for my zone 2. Today was the first day that I managed to do so, and that was on a 13K run, with an average heart rate of 118.
Very well explained, this gives me hope for the future having just started focusing on HR. My pace has severely dropped off, it’s quite demoralising but I must persevere 👍🏼
Getting back into running, getting back into marathon shape, but I've gained a good amount of weight. I've been zone 2 running, and this is the best explanation I've found. Starting to feel stronger already, but I'm going to stick with zone 2 for longer. Thank you.
As soon as you got to the mitochondria part, I took my heart rate chest strap and am going out for my first MAF run in about 2 weeks now. Need to get back in that habit, and this video has given me a real boost!
I started training with a slower running partner twice a week. Running at their pace forces me to run zone 2...the benefits and progress I've seen has been beyond what I could have hoped for. 12 mins knocked off my Half Marathon PB in 2 months. Faster recovery. Able to run longer on the long run days. Better interval performance once a week. Overall just more benefits 👌🏻
Good to see you rocking again! Great video, I really like the way you explain that beacause of your previous years of Z2 trainning you get back "easy" to a good and solid place. Also, really like how you always says that's things works different in everyone. Cheers from Argentina!
Learning to see value... or allowing yourself to slow down is something I wish I listened to years ago. I have spent so much time raci ng my training instead of training to race, that I almost felt sick all the time. Gotta remember, unless you're a pro, we do this to enjoy fitness and not to kill ourselves as though we are pros.
I am 58 and after a few years of doing nothing, having done athletics in my 20s and playing rugby until my 40s i have been struggling to get my heart rate down. I never used zones at all before. your explanation from this video of how zone 2 enables you to get faster is brilliant. i just ran 5km in 28 minutes but that was all at zone 4. i have been advised to actually walk at times during my runs to bring my heart rate down to keep my "runs" in zone 2. Patience is hard when you get to my age, if only i had known about zones in my 20s. Thanks for your videos, and i have just bought your book.
Exactly the same at just 57 here. I've done 34 MAF runs now in 38 days. I found I have a choice.. walk or jog slower than I walk! I've chosen to keep jogging instead of walking even though it's almost on the spot. I train on a treadmill at just 4.2kmh. I could walk 6+kmh and still be under MAF. With a walking warmup and cooldown (for extra time) I started with a 10min jog in the middle. Adding 10% (of total) to my jogging time each week. I'm now at 30min jogging and managing to peak at 124near the end. This is a very small but steady improvement as before I peaked at 10 mins now it's at around 30mins. If I increase speed or cadence (144spm at present) my HR goes up so I'll stick to 4.2kmh at 144spm whilst increasing time til i get to 60mins jogging and then hope to increase speed gently. As long as this process might take I can't think of any other way that I could run pretty much daily and still lift weights and hit the heavy bag later on some days. Whilst building this base i've eased up on the bag but am thinking about counting this as an interval workout later on after about 3 months.
@@Cloppa2000 when I was younger I would always try and beat my times every run, obviously a lot quicker than I can do now, its just as much a mental challenge to run/walk slow when the only person judging my runs will be myself. Now I have understood the logic I will have to slow down to a point that enables me to increase the time as you mention, then hopefully by the new year the times for the runs will come down.
Similar, 59, never really done endurance sports, mostly strength training. I also can't really 'run' at any speed with my heart rate in zone 2, so I do a run walk run. Seems to work fine for me.
I have never come across Mitochondria before, it has not been mentioned in any other videos about training and Taren's explanation has convinced me its the way forward, just found this information: The normal aging process decreases your body's ability to make mitochondria. This decrease places you at risk for age-related diseases like diabetes. Fortunately, positively challenging your body can make new mitochondria. This process, mitochondrial biogenesis, offers a way to combat aging. Aerobic exercise does more than just change mitochondrial biogenesis. It also changes mitochondrial morphology or shape. Aerobic exercise first causes the organelles to swell and break. Your body, however, will quickly repair this damage. And, after healing, your mitochondria will have a greater volume. Exercise increases the number of mitochondria improving your body's ability to produce energy. In other words, the more mitochondria you have, the more energy you can generate during exercise and the faster and longer you can exercise.
@@stephena1639 That's awesome! I was just looking into it too. I still love learning new stuff (though I wish I knew this before!..) This kind of training feels right for me. I'm in it for the long haul!
Great video Taren. I’m also doing mostly zone 2 runs, 3x week, and its a game changer for me. Also, the higher intensity workouts on the bike have crosstraining benefits to running, with lower strain on the body.
I started at 9:03 per K down to 7:20 per K from late Dec to today, so it does work, I think Im averaging about 65-70% of max HR, also dropped my 5 K from 29 minutes to 26:35,
I hang in zone 2 for pretty much all of my easy work and it pays dividends. My brother in law who is a fell runner follows the MAF method now which is similar focusing on low HR running and he's making some awesome progress getting back up to his previous pace but at such a lower heart rate and just overall easier effort. Not a doctor so no idea why it works, but it does!
16 years ago when I trained mountain running with local coach. One of the basic I did was running uphill mountain range slowly but able to hold the conversation easily. Two sessions with 10 weeks each one. I thought he was an idiot since the way I run too like an idiot, anyone passers-by can't help but laugh it out. Now I know that he's not. We don't have any luxury for any device or available to read bpm 16 years ago. Only "hold the conversation" the knowledge I learned from him. It's a good thing today's device really helpful a lot when I know I just running around zone 2 hr or 3 only, 👍👍👍
I started maf or zone 2 training 16 weeks ago and have done 4 so-called maf tests since then. I have also spent 3 days in hospital and another week off work because of illness. My 1st 4km maf test averaged 7:26 per km, my 2nd, 5km, averaged 6:44, my 3rd, 5km, averaged 6:36, and my 4th, 8km, averaged 6:24. I did most of my shorter runs in zone 2, although I ignored it during my long runs. While this might sound slow, and it is, I am 62. The problem I have with this is maf doesn't really account for older athletes like me. My target HR would be 118 using their crazy calculation. I used 211-age x 0.64 to get my max HR. That gave me a zone 2 range of 125-138. Thanks for the video, I initially thought it was all too slow, but will keep it for my recovery runs. I've now graduated to more normal running.
Yeah, my story is that I was doing a lot of zone 2 trainings prescribed by my coach with very little HIIT and progressing very slowly. Because I moved to hilly area and started to ride with local pure cyclists, I started to do a lot of very long but still intensive rides (like 4-5h, zone 3 and above) instead w/o looking on numbers. My FTP raised by 50W in 3 months. Before I wasn't sure if my body can absorb this kind of training but it did well. I keep observing myself but at least on the bike I don't do zone 2 at all now. PS. We determined zones based on lactate test so i'm pretty sure it was done correctly.
Great explainer on how Zone2 training aids a bump up in Mitochondria, without a build of Lactic acid, leading to faster recovery times & why Zone3 doesn't. Thank you so much.
Ha. When I became sober a few friends and I would substitute drinking games with pushup games. So instead of taking a shot, we'd do a pushup (or two depending on the game) Still a great way to have fun. This just made me think of that! Thank you!!
A super clear explanation thank you. Question: if you have 6 hours a week to train in Z2 should you complete it in 2x 3hr sessions or 4x 90min sessions ???
Hey Taren, good easy to follow video. Quick question though, how much were you increasing your weekly runs by? Or were only always going out for an hour and your mileage just naturally increased over time?
I focus pretty much only on zone 2 training (I focus on MAF training) and I have found that it has helped me tremendously. I love focusing mostly on zone 2 training because it keeps me feeling good
MAF runner here too! I had a little reset today and took pace/times off my watch and just focused on my HR. Started getting sucked into trying to beat times and losing control of my HR.
Taren I assume you calculate your zone two based on 60-70% of hr max. Several questions. 1. What is your actual HR max these days: 2. How it was calculated if this is not sth which you cannot reveal (Have you tested them formally or you just take watch highest ever result etc.?) 3. What do you think about four HR zones provided by Fink’s book. Fink keeps zone two at 75-85% range. All the best I am a fan of yours keep doing what you doing.
not sure if its in your past videos but do you suggest people run with a metronome. I just started and wow what a big difference to my run quality. Ground contact time down, vertical ratio down and ground contact time balance is spot on. Was always stuck at a cadence of 160, but when i set cadence at 170 on metronome it took the mental part out of knowing how fast my turn over should be. eventually once my body and mind get the cadence dialed in then the hope is i can take it away. Curious your thoughts. Thanks
Tip if your zone 2 is too low to jog. Do like 2- 3 weeks of HIIt and your overall heart rate will drop. Which will allow you a more stable zone 2 heart rate.
Currently exclusively zone 2 running and showing small improvements each week. It also makes it less stressful so I recover much faster. Appreciate your honesty here too.
YES YES YES. There’s a reason the best coaches in the world are prescribing 80/20 plans. This is an endurance sport and slamming the gas down week in week out gets you nowhere but injured and dissatisfied. Now...I gotta do 10x1k intervals at threshold pace....
That breakdown of the cross section of the leg was just brilliant! I've been watching so many videos on zone 2 and what it means and why it's important, and you NAILED it with that explanation. Thank you! I will try now to keep 80% of my running in Zone 2. Now if only I knew how to calculate my own zone 2 range. Do you have a video for that? Thanks
@@Lelough_ Yes, that's how to estimate it, but it can be quite a bit off. I'd like to figure out how to use lactate monitors etc and actually do it right
just started out zone 2 run, from 11min/km pace, after 1 months now i can touch 7min/km pace, between this zone 2 run (my easy run) just do a speed interval or tempo run
You should consider looking up the heart rate drift test used by uphill athlete, it's considered an even better estimate of your aerobic threshold (top of zone 2). They have found it to have a 95%+ correlation with a gas exchange test of your aerobic threshold. This could be useful to do once every month or two, especially since you're recovering from the surgery now, to update your zones and see how your fitness is recovering.
Another great vid. I've just started MAF running - it's early days for me ... but going to stick at it. Target HR of 115-125bpm :) Waiting till I've had a good stint at this before re-introducing any form of speed work
Would you buy minimalist shoes for Zone 2 run? I am hesitating as am not a big fan of cushioned shoes (but apparently you need cushioning when running slow). 🤔
3 months and just dropped Z2 training. No time improvements but most of all tooooo many variables that have nothing to do with fitness, like heat, mood, sleep, food, stress levels and on and on that all very much effect your heart rate i've found. Some day i can be as much as 15-20 beats away from the day before. Same guy, same fitness but a little wind in your face and warmer weather and that's your Z2 out the window. Plus, i got tired of being a slave to heart rate. I used to zone out (pardon the pun) while jogging and find a mediative space but forget that if you're checking your watch every 15 seconds or getting alarms going off. Most importantly though i want to just listen to my body, to what my body is telling me and my body tells me to run in Z3, it's where it feels comfortable and where my stride feels comfortable. I will say though that trying it for 3 months gave me a better foundation and taught me to slow down in general. But there's no better feeling than just running, and just letting your legs go. So in all worth a crack, but not for me, now i'm free again to enjoy my runs and go with the flow.
I've read a book by Jack Daniels and based on one of his calculators, his "easy" run is actually zone 3 for me. And zone 3 does feel easy. I recover quicky. I still do most of my training in zone 2, but by running in zone 3 I can do more miles in the same limited time I have and I've found that it's improving my zone 2 pace as well. So basically I agree with you.
I moved to zone 2 training earlier this year. After suffering constantly from calves strains I worked on my running form and went to zone 2. I went from running 20K a week to 50K without any issue. What I find weird is I can run a 20K on a sunday morning at 5:27 /138 BPM and a 10K on a Wednesday evening at 5:50 / 138BPM. The temperature, humidity seem to have a large impact on the ability to maintain pace and I find it difficult to gauge progress.I really enjoy the process though.
When you are talking about z2, what does It mean? It's just at or below aerobic threshold? I made a lab test last week and my zone 2 is above aerobic threshold .
Is it the same if you bike in zone 2? Will that endurance translate to running? It might be more fun to bike in zone 2 than run in zone 2 for beginners.
If my Z2 pace were 5:20 km I would be beside myself. But I finally managed yesterday to keep my HR under 150 (155 is my Z2 max based on Taren's calculator) and my pace was just faster than 8 per km. For me that just feels like toodling and it's quite demoralising. But they say trust the process so I'm going to trust the process.
Im a new runner. Not new to fitness but new to trying to train for long runs. I just don't see how I can make progress in my zone 2 which is 142 max for me and I get there quick when running. I see these videos and the pace looks like all out strides. Im taking shuffle steps and would have to speed walk to keep hear rate in zone 2. Does it just take more time? Im 3 weeks in and can run 3 to 4 miles easy. Is zone 2 the aerobic zone? Because if its the one just past warmup there is no way in hell I can run miles at 124 hr
Since you live in Canada I always expect snow to be in the background 😆 same with Lionel. Total misconception! Thanks for posting and I get through IM training watching them.
Why did you get your vains removed? They did that with me as well. like a year ago. (after almost 5 years of doctors odyssey) and i still fear that my "calve cramps" will return. i started running in zone 2. feels good. but today i skipped the faster part... because i could feel my calve again. i don't wanna be set to a break of 8 weeks again... which was the only way to get back to running. Did you do that for similar issues?
my heart rate fluctuates and is hard to monitor. I had COVID and not sure if that is side effect. It fluctuates so much like on a 30+ mile ride at 19.5 mph it was only 141 then I ran 7.64 miles at a 8:30mph pace and it was 191 I dont get it I want to learn how to do this but need some tips please
I am 45, doing running, cycling 3 to 4 times a week.. cant go lower than 160 bpm or so with abkut 5min /km. Had my heart checked twice, all good and clear. I have no idea how to bring it wown.
My zone 2 is about 8:00/km and that's jogging at speed walking pace.. But I can do a fast 5km in 23 minutes. Why is this and how do I improve my pace at zone 2
Hi Sir, I have a Question. Is Training for a Zone 2 need to do only at this Zone? Or There’s no other workout sessions like Speed,Tempo, etc... I am inspired and much interested to train for a zone 2 ,the way you explained it.... Thanks for your answer..🙏🙏
Down 5-7 lbs. Well that will bring the heart rate down enormous. Check Alan couzens run power calculator. Calculate how many watt every heart beat gives and now translate to speed...
Your ability to clear Lactic Acid will improve. Do reps 1/week. ( See Dr.. Jack Daniels for that) also endurance improves. Get some hills in 1/wk. also. Mitochondrial density improves with lower intensity.. but what was not included in Ts chat was....at lower HR the mitochondria move closer to the cell wall improving cellular respiration. A great added benefit.
Last sept I did ironman. Then took two plus months nearly completely off and started running only using MAF. That first run was insane. 4 miles and I went from 9:30/mile pace up over 10 min as my hr skyrocketed past MAF. Over three weeks I built up to 60-70 miles a week running everyday around 10 miles MAF only and around 12 weeks into it I was running 6:30 MAF. Insane. Two weeks later I ran a 31 min 3:04 marathon.
8:22 The mitochondria are not energy producers. No one produces energy as energy cannot be produced or destroyed, only transformed from one type og energy to another. In this case the mitochondria transform chemical to mechanical energy:)
I try to run in Zone 2 for the majority of my runs. However, I live in Florida and with the temperature and humidity I'm above my LT1 within 15min due to my HR just trying to keep me cool. What are the general guidelines for Zone 2 training under these conditions? Should I be slowing down to a walk or should I be trying to stick to a pace?
From what I've read, if you're doing zone 2, you gotta stay in zone 2 no matter what. So if it's a hot day and you need to slow down to keep your HR down, then that's what you gotta do. Sucks though right?
Hey bud great videos and info. Can you help me out. I have listened to your advice I’m about 5ft9” tall for was 215LBS now I’m 160-162 lbs after two years which was a struggle but I was told lose weight slow. So I did. I am training for triathlons and I had loose skin so I started lifting weights I have a almost Gymnast like body. But I want to get leaner like a marathon runner how can I do this now ? And tighten loose SKIN??? I look at you before to now and you where bigger and you don’t seem to have loose skin. Please help me out! Thanks
if you have only a little the derma roller (with needles) may work. Basically damages the sking so more collagen will form i think. Theres also laser treatments. Otherwise surgery
How long should u stay in zone 2 as a beginning before you start adding in intensity moments... ive died and had 3 heart attacks all days apart from eachother because i overdosed on fentenyl... its been a year sence then i nvr followed up with a doc i ran out of hospital each time... my point is im scared to push my heart to its max too soon... .. i want to do ironman.. im a marine war veteran so i kno i have the will and heart .. im willing to die to complete this goal .. im just looking for the best training plan.. today was my 1st workout in years i biked 1 hr for 12 miles and then elliptical 1 hr for 6 miles... i got so far to go.. im wise enough to know i need more coaching and knowledge to optimize..
Video video explains the basics of Zone 2 training if you’re new to it th-cam.com/video/zAWYbzEarkw/w-d-xo.html
Hey thanks for the video, Do you use the "% of lactate threshold" or "% of heart rate reserve" option???? Would love to know.
Hey Taren, have you experienced that staying in zone 2 is easier by having a heel strike? I've noticed about an 8 BPM difference in same pace running by using a shuffle style endurance run technique as opposed to a 5k speed run where more fwd lean and fore foot strike is used. Thoughts?
Kt
The day that I got my heart rate monitor I ran a 5k in Zone 2 that took me 37 minutes. That night I watched this video because I was wondering if it was normal to have to run so slowly. Today I reached the goal I've had for five months and ran 5k in Zone 2 in 30 minutes! It's the little breakthroughs that bring pleasure.
44 min here 😂
@tw5207 not for long if you keep training 🤙
I did an hour today I just started getting in to zone 2 training coming off of surgery and just got into running more intensely last year. In that hour I did 2.65 miles hoping to keep working on it this year.
I've been running for months and have literally never been in zone 2, even when running at a gentle 6m/km pace. I think the Garmin underestimates my max HR. The 220-age thing is bollocks, as mine easily gets to 20 beats beyond that. Because I don't trust the HR approach, I just see if I can talk and if I can, I consider myself in zone 2 or zone 3.
@@goodyeoman4534 zone 3 on gsrmin is the traditional "zone 2 training" garmins 1st zone is your rest zone
I wish I could improve as quickly as Taren and most of the people in the comments. But at least I'm improving. I started out at 14-minute miles in zone 2. 9 months later I'm down to 11-minute miles in zone 2. Not earth shattering, but I'm going to keep at it and hope for more gains. I've noticed that the weather is a major factor though. On a cloudy day I'm as much as a minute quicker than sunny days, even if the temperatures are relatively similar.
Mate, I just started training running in zone2. I've said training as my last Years of running was without any HR monitors etc. I've just gone to run like a hippie :D. My half marathon time was around 1:54 early this Year.
My training sessions are on 122-130 bpm on average speed around 9:10min/km (which is around 14:45min/mile) so You giving me hope to improve. I've signup for half marathon on October so I'm wondering how it would improve my time!
Don't forget most people lie or exaggerate. You're competing with yourself, not others. Just enjoy every buzz you get as you shave off those minutes and built up the VO2 bit-by-bit. It should take at least a year so there is no rush.
Thanks Taren, I also took a long break from running for 2+ years (been playing lots of hockey), and I feel struggle to get back to running, watching this video made me feel pumped as well! ✊
Glad to see you’re back running!
Taren,
This is incredibly helpful. Thank you so much.
Been Zone 2 training for about 6 months. Went from around low 7/km when I started, to about 5:40/km now. Starting to incorporate some hill reps after every four zone 2 runs and already feeling more powerful.
hey just a quick question, roughly how many beats per minute is your heart beat in zone 2?
@@MrMikesvill I’ve set my zone 2 to 138-152bpm. But this can be totally different for each person!
@@withoutwithin that would literally be my zone 3. And that is why it is so hard to stay below that. Also defintion of that might be sometimes all over the place.
@paperjourni8964, I am 57 years old and I try to keep my heart rate at between 113-123 for my zone 2. Today was the first day that I managed to do so, and that was on a 13K run, with an average heart rate of 118.
I did a 5k in 20:58 and the Garmin said I was in ZONE 5 every km. Which is ridiculous as I wasn't blowing that hard.
Loved the sketch moment. Best explanation for zone 2 I ever heard. Thank you 💪
Very well explained, this gives me hope for the future having just started focusing on HR. My pace has severely dropped off, it’s quite demoralising but I must persevere 👍🏼
Getting back into running, getting back into marathon shape, but I've gained a good amount of weight. I've been zone 2 running, and this is the best explanation I've found. Starting to feel stronger already, but I'm going to stick with zone 2 for longer. Thank you.
As soon as you got to the mitochondria part, I took my heart rate chest strap and am going out for my first MAF run in about 2 weeks now. Need to get back in that habit, and this video has given me a real boost!
I started training with a slower running partner twice a week. Running at their pace forces me to run zone 2...the benefits and progress I've seen has been beyond what I could have hoped for.
12 mins knocked off my Half Marathon PB in 2 months. Faster recovery. Able to run longer on the long run days. Better interval performance once a week. Overall just more benefits 👌🏻
How long were the sessions?
Wondering the same
Great to see you back as a tri coach and getting back as an athlete
Good to see you rocking again!
Great video, I really like the way you explain that beacause of your previous years of Z2 trainning you get back "easy" to a good and solid place. Also, really like how you always says that's things works different in everyone.
Cheers from Argentina!
Good to see you feeling better 😊
Thank you Taren!
I knew that bridge underpass looked familiar. As soon as I saw the pavilion I finally realized - a fellow Winnipegger. Kudos!
Wuhuu! Another video!! Nice vid taren (:
Learning to see value... or allowing yourself to slow down is something I wish I listened to years ago. I have spent so much time raci ng my training instead of training to race, that I almost felt sick all the time. Gotta remember, unless you're a pro, we do this to enjoy fitness and not to kill ourselves as though we are pros.
Taren you have one of the best running forms I’ve ever seen. Nice work
I am 58 and after a few years of doing nothing, having done athletics in my 20s and playing rugby until my 40s i have been struggling to get my heart rate down. I never used zones at all before. your explanation from this video of how zone 2 enables you to get faster is brilliant. i just ran 5km in 28 minutes but that was all at zone 4. i have been advised to actually walk at times during my runs to bring my heart rate down to keep my "runs" in zone 2. Patience is hard when you get to my age, if only i had known about zones in my 20s. Thanks for your videos, and i have just bought your book.
Exactly the same at just 57 here. I've done 34 MAF runs now in 38 days. I found I have a choice.. walk or jog slower than I walk! I've chosen to keep jogging instead of walking even though it's almost on the spot. I train on a treadmill at just 4.2kmh. I could walk 6+kmh and still be under MAF. With a walking warmup and cooldown (for extra time) I started with a 10min jog in the middle. Adding 10% (of total) to my jogging time each week. I'm now at 30min jogging and managing to peak at 124near the end. This is a very small but steady improvement as before I peaked at 10 mins now it's at around 30mins. If I increase speed or cadence (144spm at present) my HR goes up so I'll stick to 4.2kmh at 144spm whilst increasing time til i get to 60mins jogging and then hope to increase speed gently.
As long as this process might take I can't think of any other way that I could run pretty much daily and still lift weights and hit the heavy bag later on some days.
Whilst building this base i've eased up on the bag but am thinking about counting this as an interval workout later on after about 3 months.
@@Cloppa2000 when I was younger I would always try and beat my times every run, obviously a lot quicker than I can do now, its just as much a mental challenge to run/walk slow when the only person judging my runs will be myself. Now I have understood the logic I will have to slow down to a point that enables me to increase the time as you mention, then hopefully by the new year the times for the runs will come down.
Similar, 59, never really done endurance sports, mostly strength training. I also can't really 'run' at any speed with my heart rate in zone 2, so I do a run walk run. Seems to work fine for me.
I have never come across Mitochondria before, it has not been mentioned in any other videos about training and Taren's explanation has convinced me its the way forward, just found this information:
The normal aging process decreases your body's ability to make mitochondria. This decrease places you at risk for age-related diseases like diabetes. Fortunately, positively challenging your body can make new mitochondria. This process, mitochondrial biogenesis, offers a way to combat aging. Aerobic exercise does more than just change mitochondrial biogenesis. It also changes mitochondrial morphology or shape. Aerobic exercise first causes the organelles to swell and break. Your body, however, will quickly repair this damage. And, after healing, your mitochondria will have a greater volume. Exercise increases the number of mitochondria improving your body's ability to produce energy. In other words, the more mitochondria you have, the more energy you can generate during exercise and the faster and longer you can exercise.
@@stephena1639 That's awesome! I was just looking into it too. I still love learning new stuff (though I wish I knew this before!..) This kind of training feels right for me. I'm in it for the long haul!
Tim Turenne here. Glad to see you Taren. Yep, I do MAF
Great video Taren. I’m also doing mostly zone 2 runs, 3x week, and its a game changer for me. Also, the higher intensity workouts on the bike have crosstraining benefits to running, with lower strain on the body.
Thanks for the great explanation.
I started at 9:03 per K down to 7:20 per K from late Dec to today, so it does work, I think Im averaging about 65-70% of max HR, also dropped my 5 K from 29 minutes to 26:35,
My friend told me that you also lived here in Winnipeg! Hope to see you on the road sir. God bless
Good explanation much appreciated
I hang in zone 2 for pretty much all of my easy work and it pays dividends. My brother in law who is a fell runner follows the MAF method now which is similar focusing on low HR running and he's making some awesome progress getting back up to his previous pace but at such a lower heart rate and just overall easier effort. Not a doctor so no idea why it works, but it does!
How is your heart rate now when you run? Any feedback for someone just starting to try this out?
16 years ago when I trained mountain running with local coach. One of the basic I did was running uphill mountain range slowly but able to hold the conversation easily.
Two sessions with 10 weeks each one.
I thought he was an idiot since the way I run too like an idiot, anyone passers-by can't help but laugh it out.
Now I know that he's not. We don't have any luxury for any device or available to read bpm 16 years ago. Only "hold the conversation" the knowledge I learned from him.
It's a good thing today's device really helpful a lot when I know I just running around zone 2 hr or 3 only, 👍👍👍
I started maf or zone 2 training 16 weeks ago and have done 4 so-called maf tests since then. I have also spent 3 days in hospital and another week off work because of illness. My 1st 4km maf test averaged 7:26 per km, my 2nd, 5km, averaged 6:44, my 3rd, 5km, averaged 6:36, and my 4th, 8km, averaged 6:24. I did most of my shorter runs in zone 2, although I ignored it during my long runs. While this might sound slow, and it is, I am 62. The problem I have with this is maf doesn't really account for older athletes like me. My target HR would be 118 using their crazy calculation. I used 211-age x 0.64 to get my max HR. That gave me a zone 2 range of 125-138. Thanks for the video, I initially thought it was all too slow, but will keep it for my recovery runs. I've now graduated to more normal running.
Yeah, my story is that I was doing a lot of zone 2 trainings prescribed by my coach with very little HIIT and progressing very slowly. Because I moved to hilly area and started to ride with local pure cyclists, I started to do a lot of very long but still intensive rides (like 4-5h, zone 3 and above) instead w/o looking on numbers. My FTP raised by 50W in 3 months. Before I wasn't sure if my body can absorb this kind of training but it did well. I keep observing myself but at least on the bike I don't do zone 2 at all now. PS. We determined zones based on lactate test so i'm pretty sure it was done correctly.
43 seconds per KM faster in Z2 in one month for me!
Takes a lot of discipline and patience to keep it easy but it works.
How is your heart rate now when you run? Any feedback for someone just starting to try this out?
Great explainer on how Zone2 training aids a bump up in Mitochondria, without a build of Lactic acid, leading to faster recovery times & why Zone3 doesn't. Thank you so much.
great video, thank you :)
Ha. When I became sober a few friends and I would substitute drinking games with pushup games. So instead of taking a shot, we'd do a pushup (or two depending on the game) Still a great way to have fun. This just made me think of that! Thank you!!
Grear video’s bro!!!
A super clear explanation thank you. Question: if you have 6 hours a week to train in Z2 should you complete it in 2x 3hr sessions or 4x 90min sessions ???
Hey Taren, good easy to follow video. Quick question though, how much were you increasing your weekly runs by? Or were only always going out for an hour and your mileage just naturally increased over time?
I focus pretty much only on zone 2 training (I focus on MAF training) and I have found that it has helped me tremendously. I love focusing mostly on zone 2 training because it keeps me feeling good
MAF runner here too! I had a little reset today and took pace/times off my watch and just focused on my HR. Started getting sucked into trying to beat times and losing control of my HR.
Matt Mecham it can definitely be hard to take a step away from focusing on times. Great to reset and focus on HR! Hope the training is going well!
Kevin Hoegler 100% It’s easy to get sucked into trying to beat times. Just having my HR on my wrist helps, as does the HR alarm!
Taren I assume you calculate your zone two based on 60-70% of hr max. Several questions.
1. What is your actual HR max these days:
2. How it was calculated if this is not sth which you cannot reveal (Have you tested them formally or you just take watch highest ever result etc.?)
3. What do you think about four HR zones provided by Fink’s book. Fink keeps zone two at 75-85% range.
All the best I am a fan of yours keep doing what you doing.
not sure if its in your past videos but do you suggest people run with a metronome. I just started and wow what a big difference to my run quality. Ground contact time down, vertical ratio down and ground contact time balance is spot on. Was always stuck at a cadence of 160, but when i set cadence at 170 on metronome it took the mental part out of knowing how fast my turn over should be. eventually once my body and mind get the cadence dialed in then the hope is i can take it away. Curious your thoughts. Thanks
Tip if your zone 2 is too low to jog. Do like 2- 3 weeks of HIIt and your overall heart rate will drop. Which will allow you a more stable zone 2 heart rate.
Oh, you are from Winnipeg! Wow! Is there a video on prepare running in Winter time?
thank you
Currently exclusively zone 2 running and showing small improvements each week. It also makes it less stressful so I recover much faster.
Appreciate your honesty here too.
Stryd and 80/20 regime with power zones works nicely.
Cool explanation! I might even understand why I was always so fckd up after high intensity training. So for now, see me in 2.
See my reply above. May help.
What races do you want to do in the upcoming season?
YES YES YES. There’s a reason the best coaches in the world are prescribing 80/20 plans. This is an endurance sport and slamming the gas down week in week out gets you nowhere but injured and dissatisfied. Now...I gotta do 10x1k intervals at threshold pace....
That breakdown of the cross section of the leg was just brilliant! I've been watching so many videos on zone 2 and what it means and why it's important, and you NAILED it with that explanation. Thank you! I will try now to keep 80% of my running in Zone 2. Now if only I knew how to calculate my own zone 2 range. Do you have a video for that? Thanks
180-your age= answer +-5bpm gives you a range
@@Lelough_ Yes, that's how to estimate it, but it can be quite a bit off. I'd like to figure out how to use lactate monitors etc and actually do it right
Love this.. 👍🏼👍🏼👍🏼👍🏼👍🏼
just started out zone 2 run, from 11min/km pace, after 1 months now i can touch 7min/km pace, between this zone 2 run (my easy run) just do a speed interval or tempo run
Love this. Been doing zone 2 run training since June. Slower improvements than you but enjoying running again for first time in years.
You should consider looking up the heart rate drift test used by uphill athlete, it's considered an even better estimate of your aerobic threshold (top of zone 2). They have found it to have a 95%+ correlation with a gas exchange test of your aerobic threshold. This could be useful to do once every month or two, especially since you're recovering from the surgery now, to update your zones and see how your fitness is recovering.
Thanks, I will check it out :)
Loved it
Another great vid. I've just started MAF running - it's early days for me ... but going to stick at it. Target HR of 115-125bpm :) Waiting till I've had a good stint at this before re-introducing any form of speed work
My lab tested threshold is 3:48/km starting low HR training I could only run 7:30/km. I’ve gotten down to 6:40/km. Very humbling
Hi there, can you pin up links of workouts for strengthening and improving endurance for runners??
Would you buy minimalist shoes for Zone 2 run? I am hesitating as am not a big fan of cushioned shoes (but apparently you need cushioning when running slow). 🤔
is it need zone2 for 2-3month with no speed work (zone 4-5), or can mix it up? example monday zone2, tuesday 5k pace 6-7, wed zone2, ect.
thank you
SO, we all know to do Z2, but how do you get better at performing on race days? Do you do LONGER Z2, or do you do INTERVALS?
3 months and just dropped Z2 training. No time improvements but most of all tooooo many variables that have nothing to do with fitness, like heat, mood, sleep, food, stress levels and on and on that all very much effect your heart rate i've found. Some day i can be as much as 15-20 beats away from the day before. Same guy, same fitness but a little wind in your face and warmer weather and that's your Z2 out the window.
Plus, i got tired of being a slave to heart rate. I used to zone out (pardon the pun) while jogging and find a mediative space but forget that if you're checking your watch every 15 seconds or getting alarms going off. Most importantly though i want to just listen to my body, to what my body is telling me and my body tells me to run in Z3, it's where it feels comfortable and where my stride feels comfortable.
I will say though that trying it for 3 months gave me a better foundation and taught me to slow down in general. But there's no better feeling than just running, and just letting your legs go.
So in all worth a crack, but not for me, now i'm free again to enjoy my runs and go with the flow.
I've read a book by Jack Daniels and based on one of his calculators, his "easy" run is actually zone 3 for me. And zone 3 does feel easy. I recover quicky. I still do most of my training in zone 2, but by running in zone 3 I can do more miles in the same limited time I have and I've found that it's improving my zone 2 pace as well. So basically I agree with you.
I moved to zone 2 training earlier this year. After suffering constantly from calves strains I worked on my running form and went to zone 2. I went from running 20K a week to 50K without any issue. What I find weird is I can run a 20K on a sunday morning at 5:27 /138 BPM and a 10K on a Wednesday evening at 5:50 / 138BPM. The temperature, humidity seem to have a large impact on the ability to maintain pace and I find it difficult to gauge progress.I really enjoy the process though.
Do you stay dead on 2.0 or simply within zone 2 and sometimes is like 2.7?
Weather conditions make a HUGE difference in your heart rate, that's why I prefer pacing based on perceived effort.
So,, should you ride HIGH zone 2, to try to bump up your zone, or low Zone 2, to really burn fat?
When you are talking about z2, what does It mean? It's just at or below aerobic threshold? I made a lab test last week and my zone 2 is above aerobic threshold .
Is it the same if you bike in zone 2? Will that endurance translate to running? It might be more fun to bike in zone 2 than run in zone 2 for beginners.
Keep up the pace!!!! 💪🏼
hey can i train for my running with Zone 2 cycling? but i guess im not working the muscles for running
Always great videos, but can you just fast explain how do you calculate your zones?
Search thru his videos.
8:30 Have you got a link to any studies to verify the mitochondria production?
If my Z2 pace were 5:20 km I would be beside myself. But I finally managed yesterday to keep my HR under 150 (155 is my Z2 max based on Taren's calculator) and my pace was just faster than 8 per km. For me that just feels like toodling and it's quite demoralising. But they say trust the process so I'm going to trust the process.
155? That cannot be the real Zone 2 Jack Daniels talks about. At that HR I would be flying. Seems more to be HRR?
Im a new runner. Not new to fitness but new to trying to train for long runs. I just don't see how I can make progress in my zone 2 which is 142 max for me and I get there quick when running. I see these videos and the pace looks like all out strides. Im taking shuffle steps and would have to speed walk to keep hear rate in zone 2. Does it just take more time? Im 3 weeks in and can run 3 to 4 miles easy. Is zone 2 the aerobic zone? Because if its the one just past warmup there is no way in hell I can run miles at 124 hr
Since you live in Canada I always expect snow to be in the background 😆 same with Lionel. Total misconception! Thanks for posting and I get through IM training watching them.
Great info, but what’s a kilometer? I live in the US.
Why did you get your vains removed?
They did that with me as well. like a year ago. (after almost 5 years of doctors odyssey)
and i still fear that my "calve cramps" will return. i started running in zone 2. feels good.
but today i skipped the faster part... because i could feel my calve again.
i don't wanna be set to a break of 8 weeks again... which was the only way to get back to running.
Did you do that for similar issues?
my heart rate fluctuates and is hard to monitor. I had COVID and not sure if that is side effect. It fluctuates so much like on a 30+ mile ride at 19.5 mph it was only 141 then I ran 7.64 miles at a 8:30mph pace and it was 191 I dont get it I want to learn how to do this but need some tips please
I still doing zone 2 walking. But I'm getting better.
You need to use a heart rate monitor to have accurate results
Mitochondria, the POWERHOUSE of the cell!!
I am 45, doing running, cycling 3 to 4 times a week.. cant go lower than 160 bpm or so with abkut 5min /km. Had my heart checked twice, all good and clear. I have no idea how to bring it wown.
Are you using a chest strap or watch hr monitor?
Im having such a hard time keeping in Zone 2. Started running the couch to 5k. It’s like I’m doing more walking than running.
Are you in Winnipeg?
your zone 2 run so fast, for me whne i jog, the HR already rising to 160-170
nice video, starting to train for ironman wis. need help
How long a window needs to be left between high intensity training and zone 2 training, to allow for optimal new mitochondrial growth?
My zone 2 is about 8:00/km and that's jogging at speed walking pace.. But I can do a fast 5km in 23 minutes. Why is this and how do I improve my pace at zone 2
Hi Sir,
I have a Question.
Is Training for a Zone 2 need to do only at this Zone? Or There’s no other workout sessions like Speed,Tempo, etc...
I am inspired and much interested to train for a zone 2 ,the way you explained it....
Thanks for your answer..🙏🙏
Down 5-7 lbs. Well that will bring the heart rate down enormous.
Check Alan couzens run power calculator.
Calculate how many watt every heart beat gives and now translate to speed...
Am running at 7:40 pace per km in zone 2
That looks like Winnipeg to me!
Can someone dig up his Marathon results and see if he's a qualifier? I don't want to invest time in this guys videos without proof. Thanks!
Can someone answer how the high intensity cycling workouts impact Z2 training?
Your ability to clear Lactic Acid will improve. Do reps 1/week. ( See Dr.. Jack Daniels for that) also endurance improves. Get some hills in 1/wk. also.
Mitochondrial density improves with lower intensity.. but what was not included in Ts chat was....at lower HR the mitochondria move closer to the cell wall improving cellular respiration. A great added benefit.
8:02 incredible
Last sept I did ironman. Then took two plus months nearly completely off and started running only using MAF.
That first run was insane. 4 miles and I went from 9:30/mile pace up over 10 min as my hr skyrocketed past MAF.
Over three weeks I built up to 60-70 miles a week running everyday around 10 miles MAF only and around 12 weeks into it I was running 6:30 MAF. Insane.
Two weeks later I ran a 31 min 3:04 marathon.
8:22 The mitochondria are not energy producers. No one produces energy as energy cannot be produced or destroyed, only transformed from one type og energy to another. In this case the mitochondria transform chemical to mechanical energy:)
I try to run in Zone 2 for the majority of my runs. However, I live in Florida and with the temperature and humidity I'm above my LT1 within 15min due to my HR just trying to keep me cool. What are the general guidelines for Zone 2 training under these conditions? Should I be slowing down to a walk or should I be trying to stick to a pace?
Ice on the spine...always works .fill a sock with ice. Tight tri jersey. Tour de france boys use it all the time...good luck
From what I've read, if you're doing zone 2, you gotta stay in zone 2 no matter what. So if it's a hot day and you need to slow down to keep your HR down, then that's what you gotta do. Sucks though right?
Harry Potter level good!!!! Woohoo, a magic Triathlon book is bound to make me faster while still feeling good doing it. Sign me up :)
Hey bud great videos and info. Can you help me out. I have listened to your advice I’m about 5ft9” tall for was 215LBS now I’m 160-162 lbs after two years which was a struggle but I was told lose weight slow. So I did. I am training for triathlons and I had loose skin so I started lifting weights I have a almost
Gymnast like body. But I want to get leaner like a marathon runner how can I do this now ? And tighten loose SKIN??? I look at you before to now and you where bigger and you don’t seem to have loose skin. Please help me out! Thanks
if you have only a little the derma roller (with needles) may work. Basically damages the sking so more collagen will form i think. Theres also laser treatments. Otherwise surgery
How long should u stay in zone 2 as a beginning before you start adding in intensity moments... ive died and had 3 heart attacks all days apart from eachother because i overdosed on fentenyl... its been a year sence then i nvr followed up with a doc i ran out of hospital each time... my point is im scared to push my heart to its max too soon... .. i want to do ironman.. im a marine war veteran so i kno i have the will and heart .. im willing to die to complete this goal .. im just looking for the best training plan.. today was my 1st workout in years i biked 1 hr for 12 miles and then elliptical 1 hr for 6 miles... i got so far to go.. im wise enough to know i need more coaching and knowledge to optimize..
You should probably ask a doctor instead of us TH-cam commenters given your serious medical history. A cardiologist actually.
I was right now years old when i learned there are attractive men in Winnipeg 😮