Ultimate Guide to Zone 2 Training (Low Heart Rate): th-cam.com/video/btQHBgVlxgI/w-d-xo.html I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened: th-cam.com/video/21yETzcRi7A/w-d-xo.html How I Fixed My Running Injury | Marathon Prep: th-cam.com/video/PyWGrf4kYCQ/w-d-xo.html How I Fixed My Running Form | Marathon Prep: th-cam.com/video/2JV0ujzDggc/w-d-xo.html I Took Viral Testosterone Pills for 30 Days. Here's What Happened: th-cam.com/video/O6odycjRA04/w-d-xo.html
It's your running form. If something is off, other muscles compensate and end up getting over worked. Use an assault air runner treadmill if you can, it exposes form issues and helps correct. That is why I love running, gotta keep balanced, front-back, inside-outside, small-large. when it's balanced it's butter. Low back pain is probably the hammys (or glutes), relatively weak to quads. Attia also uses bike and rowing for zone 2.
I have a recommendation that may help you with the pain as I've had a similar experience with the tendinitis but in my achilles. I'm an avid runner and a former Marine so I love to run and it was always a no pain no gain mentality, but as I'm getting older(33), that doesn't work anymore. I was almost in tears one day wondering if I would be able to continue running due to the amount of pain I was in and I found a solution that worked for me and maybe it will help you. As horribly fashionable as crocs are, I started wearing them as often as I could, as soon as I got in the car from work until I went to bed. I did that because I had heard how they can heal flat foot/plantar fasciitis. The other thing was, I found a guy on TH-cam called, "Strength Side". There's a video titled, "the real way to unlock your hamstrings". It was life changing! Within a week I was waking up and walking with almost no pain, Within a month, I was running again! Within 6 months I did my 1st triathlon and won a gold medal. I hope you try them, and I hope they work. Good luck.
First time in the channel. I really appreciate your honesty , talking about what went wrong as well as what went well. I have been running for 40 years - never that fast (3:33 marathon at 50 years old). For your first marathon, please don't make the mistake of setting an ambitious goal time and then working backwards to achieve this with an agressive training plan. Your body may push back hard - it is really important to know you body and listen to it. You don't need all the fancy medical tests for that. If your Achilles is hurting you need to back off the mileage and figure out why. Heart rate monitoring is only one part of the big equation:-)
@@nikitaw1982I nice gentle run or cycle zone 2 is enough release the endorphines that make one feel good , without having to beast yourself in exercise 💪 🙂
Its really hilly where I live so kinda impossible unless superfit to keep my heat rate in zone 2 under 140bpm . However I took the basic principles onboard and instead of attacking hills like I've always done , would get off mtb bike and walk when at 160 or 150 doing all day off road rides and it definitely makes a huge difference to my stamina for the day and how I feel recover for the rest of the week after an all day ride 😂
How did you find out your zone 2 heart rate you needed to maintain to be in zone? Did you minus your age from 220, then × by .60, and that + 20 is your range to keep it in?
Actually yes! I didnt even know people no longer use that word anymore, until people got offended if I said they were jogging and they started correcting me saying they were «running»
“Zone 2 training” is essentially the kind of activity that is most prevalent among citizens in blue zones. I read this book about the Okinawa blue zones and they walk, bike, garden, etc. That sort of light activity that gets the heart pumping but not so high that it tires you out or causes what is commonly thought of as muscle fatigue. Zone 2 is just activity it’s energizing, refreshing, it’s great.
Well said. So true. We make it so complicated but this is exactly it. What people in days past used to do regularly, daily just to survive bc they had to provide for themselves and work for everything
Most sense I've ever read when trying to get a simple explanation. I. New to running, do a 5km in just under 30. Ran 9.3km in an hour. My km times are about 6/km and a HR of 150 avg (technically my zone 3) I find it really hard to "run" in zone 2 and most videos I find are of people running like 5:30 kms in zone 2 😂 so essentially, I think my zone 2 right now just needs to be a brisk walk
I started zone 2 a few weeks ago. Honestly had to power walk most of it due to starting during a heat wave. It felt stupid to be out walking instead of running. Just had to keep in mind that it was for the bigger goal
Just started on my zone 2 training at the age of 50. I too have been following Peter Attria and am using a lot of his advice to guide my training. One thing, stop running and get on the stationary bike! Running and trying to keep your heart rate in zone 2 is tough. Stopping for lights, going up hill of downhill will change your heart rate. On the stationary bike you can get your heart rate dialed in and keep it in the zone 2 for as long as you want. And best part is you can listen to podcasts casts and take notes or binge watch tv shows! Great stuff you are putting out! Looking forward to more of your journey!
Attia mentioned in his book how running is better than biking, if you can manage it, because the bodyweight stress on your bones improves bone density. Biking and swimming lack this benefit.
I went from couch to half marathon training on a 3 month training plan. I ran all the training runs in zone 2, which was 10-11 minute mile pace on average. For the half marathon race I picked up the pace, and ran a 1:43, which is approximately a 7:50 minute mile average pace. Definitely proud of my time and impressed with the slow training method results
thats currently my situation as well! 11.5 weeks instead of 3 months but close enough. my zone 2 is right around the 10-11 minute mark too. my goal is 1:35 for the half marathon. Took a decade off to do weight training but hoping my 10 years of cross country before that will come back to me!
Same for myself, started from the couch in June and have just ran a 1:28 half marathon in October. During my first two month's of running I was just doing 5km's most days, trying to run faster each time, which as you can imagine didn't work. After some research I got in to the Zone 2 80/20 method in August and have maintained that since. I run roughly 6-8 hours per week which works out at around 60-80km's, and my runs are for a certain amount of time in a specific HR zone (i.e. Zone 2 or Zone 4/5), not at a specific pace or distance. Typically Zone 2 for between 1 to 2 hours, 4 to 5 times a week, then Zone 4/5 for 30 mins to 1 hour once or twice a week. The original goal was just to get a bit fitter, however it's also helped me drop from 72kg down to 66kg which I'm pleasantly surprised about. Next steps are to see if I can add some strength training in to the mix as currently all I do is run, so it'll be interesting to see how that goes.
For zone 2 training, even when having a goal of getting better at running, I think that doing a big part of it on a bike (stationary or not) is a good idea: this way you preserve your joints while still getting the cardiovascular benefits
Agreed, the body will undergo the same metabolic adaptations but using two different modalities will likely result in less bio mechanical efficiency. To no fault of his own, he most likely started this exercise program quickly and developed overuse symptoms/injury. We are all susceptible to this but it demonstrates the importance of exercise modality variation and deliberate corrective exercises to “balance” the stress and forces being applied to the body.
It really is I did a lot on a bike just doing 22 miles a day and was in great shape. It got to the point where I could ride from my house to my jiu jitsu gym, train hard for an hr and then ride back and feel great
@@brennengodeen3796 He also said his goal wa to run a marathon so that explains the running but ya I'm personally alternating between biking, elliptical, running, and incline walking.
Something even better than cycling is hiking. You get to enjoy the nature and the type of movement (basically walking at a rapid pace, depending on the incline) you do has more functionality in the real life. You also don't get sore ass and cyclist's palsy (my issue with cycling).
@@jormun Laying down and getting back up takes too much energy. This is something I learned from George Forman (heavyweight boxer). He would stand in the corner and not sit on a little stool like everyone else in-between rounds. By the end of the fight, he had successfully avoided a lot of squats.
In my younger life I was a cyclist and triathlete, zone 2 on the bike can totally help zone 2 on the run. We would zone 2 in the fall September - November and then start adding speed December/January and race Feb-April. Because it's a bike rides would get into 4-6 hours towards the end. Heart training is so much like muscle memory. Thanks for doing this segment, I Love how you get real data about your body!
i bought a f45 10 day pass. day one i could barely do 7 pushups. day 3 i'm doing 15 easy at the end of the workout? people say muscle memory but what is that actually? what change could have happened in 3 days? i bet the arterys get built up from doing ur type of triatholon work or a heavy labouring job. then years later do physical exercise and the heart pumping blood forcefully through the arterys stretches them out back to when u were fitter from early work you have done. My granpa needed a triple bipass but had to weight 6 months. he started walking up hills every day and adjusting his diet....when they cut him open he only needed a double, he had grown his own bipass. i think being an active young person means u have more veins capiliarys servicing ur muscle tissue. when a kid ur full of stem cells and growth hormone. bring back child labor hahaha. i'm working for a guy with 4 kids doing gardening work and its physically exhausting but totally easy. i'd be getting the kids along for pocket money....maybe they earn 4o dollars an hour and that goes towards a better summer holiday. hire some jet skis on the weekend....fund for a triathlete bike..
Competitive distance runners from High School to Pros have been running the majority of their miles in Zone 2 for decades. We did almost all our milage at Z1-Z2 in summer base training for Cross Country season.
Same with competitive cyclists. Dr. Inigo Whatshisname isn't the father of anything, he's just the most recent coach of note on record talking about it.
As a runner, I'd say that runners try to be zone 2 heavy, but the sport is so high impact that they can never achieve the same level of psychotic zone 2 training as cyclists or cc skiers.
I love your hair man! You’ve motivated me. I am a 17 year old stroke survivor, battled heart failure over the past two years or just hard as I could lost 200 pounds and strengthen my heart. Now I’m trying to get into strengthening my cardio respiratory and vascular system.
Sorry you have been through such trying health issues at your age (I'm 57, for some perspective), but...I'm SO impressed with your will to change and improve your health and your life. It will pay you dividends for ever! Keep going, we're rooting for you.
You content is so top shelf. As someone who makes it as well, and watches a shit-ton of others - you do a fantastic job w humor, super balanced integration of the factors and possible outside influences on a topic, other expert opinion, and lab/hard-data bits. Well, well thought out and communicated. Easy to see why you're growing so quickly - keep it up
I just completed 3 months of Zone 2 myself. Feels like it establishes a routine: check. Needing to really balance your diet: check. An athlete running really, boringly slow, not being used to it, and throwing ego out the door: check. Tendonitis in the ankles: check. It was really great to see your story mirror mine. The PROs though, as a 53 year old, dropping weight: check, and I'm also now 0:50/mi faster after those three months. Mentally this is so challenging and you don't know it until you know. Thanks for your content!!
Maffetone runners say 7 hours a week, I'm not sure how to build up to that, I guess that's the magic of letting heart rate dictate tempo. I started doing 20 minute runs, adding a few minutes everyother day till I get to 60 minutes. I call it lymphatic drainage jogging. Also I'm conditioning the body to handle the constant shock of landing on one foot 180 times a minute. Tendinitis in the ankle....James Dunne says should work up to doing 3 sets of 30 single leg calf raises. Andy Galvin says can do strength and sprints everyday which in credible to me. So I'm doing calf raises and lunges every slow run. About 60% of Max reps. Only been a week. Nice to be outside
Hey man, I feel your pain with tendonitis. I got it in my ankles when I started training a lot more than normal (30 miles a week out of the blue). After I was injured my physician told me about the 10% rule where you increase mileage no more than 10% per week from a base of 7-10 miles to give time for the tendons to adapt and get stronger. It’s a bit slow going but it definitely prevents injury
And if you do go over the 10% by doing a really long run and you don't have pain the next day, don't assume you've 'got away with it'. Rest up for a week because there is some damage there. Even if you can't feel it.
Also helps to keep your cadence high. Helps limit the vertical oscillation and distributes force you would exert in 1 step to 1.2 steps for example. Low ground contact time, high cadence, beautiful for injury protection.
I developed patellar tendinitis from cycling with an ill fitting bike (my seat was about 2 inches too low) and it took about 8 months of inactivity for it to finally heal. Very frustrating injury.
Quality content...subscribed. You made the classic mistake that most runners make at some point. Without running previously, no decent coach would recommend ramping up to 40miles/wk in the 1st 90 days...especially at 195lbs. You're lucky you didn't get shin splints. Gotta ease into it letting the joints/tendons adapt to the stress. I bet you'd fare alot better if you started running 3 days wk(no back to back run days) at 10 miles/wk and slowly increasing to 15miles wk 4. If feeling good, increase weekly mileage 10% and add a 4th day the 2nd month. Add a step back week every 4 wks where you reduce mileage by 25%. By the end of 90 days, you'll be around 25/miles wk. Keep following this progression if you're feeling good and you'll be around 40/miles wk at the end of 180 days likely feeling way better.
So, run 10mi/wk for 4 weeks, then in the following weeks do 11, 12, 13, back down to 10, then 14, 15, 16, and back down to 13, etc (roughly)? Asking for myself, a noob who just started running
@@jamescarbon3853 Sounds about right. You can increase mileage 10% per week. For example, when reaching 20 the next week you can do 22 instead of 21. Same for 15 and then 16,5 instead of 16. The deload weeks every four weeks are indeed also weeks are also important
Yes!! I was looking in the comments for someone to mention this. Running almost 10hrs a week with daily(?) strength training on top of it as a NEW runner is quite frankly, BONKERS. It makes sense that his body started to break down, his volume was way too high. I did a similar thing when I first started running, except I incorporated WAY too much speed work into my routine off the bat, and my body let me know very quickly it couldn't sustain it. I think when people come from other physical activities into running, they think that run training follows the same formula. (Progressively overload every week with rest days sprinkled in until the end of time) Running hits the body so much differently from other types of workouts. There absolutely NEEDS to be weeks where you're decreasing your volume to let yourself recovery. Unlike weight training where it's very obvious pretty quickly if you're overworking yourself, with running, you don't know you're pushing yourself too hard until it's often too late.
I tried this concept 10 years ago. It took me 6 mths to increase my speed with the same heartrate. But the feeling was fantastic after doing it for 6 months.
As a cyclist doing Z2 all winter on the trainer (I'm trying to beat T2 Diabetes), I've found that on longer rides, I don't run out of energy, but I do run out of legs. I did a 48 mile ride for an event and at the end my companions were all sagging while I felt great, but walking to the car wasn't trivial. I've also gotten to the point where I can do an 80 minute ride fasted at lunch. I do 16:8 IM, so my workout falls just before lunch. Being low-carb (T2 again) eating before the ride really wouldn't help since I don't eat much in the way of carbs.
48 miles is a long way, I have done only one that long this year, it was on gravel , starting and ending at the same place /altitude but a total of ca 1000 hightmeters, and I didnt run out of legs. My trick was to have a small break, a huge break (45 minutes, taking some photos), and another small break: Those breaks does reset my legs a great deal. I have done several 30 mile rides when my legs felt bad in a long climb, but got fine resting between 5 and 20 minutes. After the rest I was able to go with good power. Those climbs were not zone 2, they were harder.
Great video! I’d recommend reading 80:20 running. Adding 20% at zones 4 and 5 makes it a lot more fun. Also, you mentioned being more mindful about how hard you hit the ground. I found that “barefoot” or minimalist shoes really help, but definitely ease into it! Finally, actively monitoring your body during the run noticing where you are tending to relax while you run makes it more enjoyable and reduces injury risk!
Just make sure the 20 is either by itself or at the end of the workout. Doing intervals in the middle kick you out of zone 2 for longer than you think, even after your HR comes back down. For intense intervals it can be as long as 20-30 minutes before you go back to burning fat.
I'm a cyclist who also runs. I've been using polarized training for years now. In poloarized training, there are only 3 zones. Base/endurance, sweet spot/tempo, and VO2. The goal is to do 80%-90% of your training in zone 1 doing long rides at about 70% of your max heartrate, then once or twice a week do intervals where you really push the high end. It's how the top cyclists in the world train, and a lot of top runners as well. As you point out, training this way is very boring to some people, but for me, the ability to actually enjoy a bike ride or a run, to be able to look at the scenery and really take it in, is a bonus. When you're running or riding in zone 3 (using the polarized training zones, so VO2 or even high tempo zone), you're very focused on what you're doing and not able to really take anything in. And, as the science proves time and again, go slow to get fast. You wouldn't think so, but training this way will absolutely improve your fastest rides/runs. It's all about building a really solid base fitness.
Good post . Going to run ride zone 2 . Lol 2 runs ,3 rides ,the 3 runs to rides alternating lol. Should be good for recovery. here's to being over 55 lol
When I started Zone 2 low HR training, it was a blow to my mentality. We t from 8:45/mile to 10:15/mile for 2 months. It took 6-8 months to finally get down back to 9/mile.
I had the same experience... I went from 9 minute miles to 11-12, even 13 if it was a high stress/ bad sleep day... it definitely helped my asthma and fitness, but I'm still struggling to get back to my 9 minute miles!
About the ankles and the back pain, my personnal experience is that those go away once you pay attention to your running technique (especially avoiding the heelstrike)
I can attest to this, I went from 5k to half marathon rather quickly when I focused on my running posture and strength training. Though heelstriking isn't inherently bad, every runner should experiment and choose whats the best for them.
I will also add this, my greatest issue was overarching my back when running. Aligning my hips with my rib cage in a more neutral spine position completely eradicated my back pain.
I am doing the treadmill. I think it adds less stress to your ligaments and knees than running. (3.5 miles per hour at 15% elevation, according to Petter Attia)
I think the heart rate more important. I like the treadmill too as stick to a set pace. You can get ones that are controlled by Ur heart rate. If Ur heart rate drops it speeds up. Graham Tuttle a running coach says the curved treadmills mimic reap running better than the flat ones. Your ahead of me though.
Two things, #1 you probably increased mileage too quickly if you got up in the 40 mile range that quickly (10% increase per week is a good rule of thumb). #2 for your iron levels to basically be cut in half from beginning to the end, your pace would have gotten much better if you were replenishing your iron levels(red meat). Iron is directly related to getting oxygenated blood to muscles. Also, technically in the beginning I’m guessing you couldn’t sustain 9:04 pace very long (hence the run/walk method in training) so to get where you can sustain that below 9 minute pace for the entirety of your workout is more impressive than most will realize. When/if you pick back up with zone 2 you will notice a regression but you will get it back more quickly the less time off. I trained that way for a marathon for about 6 months in early 2022 (got my pace down around 8:20 @ 135 bpm), then took a bit over 6 months off. When I started back, I was back to almost 14 minute miles and run/walking. I was back to around 10 minute mile in about two months. Basically at around 6 months now and I’m between 8:45/9:30/mile dependent on the current heat and humidity in Alabama in the summer. I guess if I was dealing with optimal temps (50° for me) I’d be around 8:15 per mile because I really struggle running in warmer weather.
Yeah? My thoughts were exactly “40 miles a week?” I just finished a 16 week prep to a half marathon and I didn’t cross the 40 mile a week mark. Most of my training was zone 2. I’d wager his overuse injuries were more due to the rapid increase in running miles
@@sage.trains Not so sure about that myself. It may well be just imbalances in his running form. I have also just started this method since my Garmin was suggesting these 6:00min/km pace runs (which I later looked up and identified as zone 2 training). Like many others, I had never thought of running that slow/easy, but perhaps unlike many others, I hate running anything more than 5Km, actually before this I had only run 10Km once in my life! So anyway, I have now run only about 10 times with this pace in the last 5-6 weeks and beween 7-10Km each time and sure enough my left foot hurts on top and my right foot cramps! It is obvious I am not running symmetrically and the ""sudden" prolonged running showed this up, as well as I may be missing some nurtients, electolytes, iron whatever. But apart from that I concur about the sense of euphoria, that running high that I vaguely remember from my youth!
If you refer back to his last set of labs you will notice that his hemoglobin levels rose while his iron levels decreased. Iron is required for the formation of hemoglobin which is the protein responsible for the binding of oxygen to the red blood cells and the release of oxygen at the tissues (perfusion). Hemoglobin is also responsible for the binding of carbon dioxide (CO2) to the red blood cells. CO2 is the by product of the metabolic processes occurring within the muscles. When we exercise, particularly aerobic training, the muscles have an increased demand to receive more oxygen and diffuse and eliminate the carbon dioxide (CO2) through respiration at the lungs. Fun fact, humans lose weight from eliminating CO2 during respiration. You literally lose the weight through breathing! So basically, because his body was undergoing a stressor (running/aerobic training), his body adapted by producing more hemoglobin to being more oxygen to the muscles and eliminate the CO2. Iron was used during the formation of more hemoglobin. A similar process happens when individuals move or travel to locations at higher elevations. Although the labs will stabilize as the body makes these adjustments, most people who live at elevation have a higher than normal hemoglobin level. The higher the hemoglobin, the better the body is at bringing more oxygen to the muscle and getting rid of CO2. Lastly, yes his iron levels did decrease but is still within the normal reference range so it is very unlikely that an iron deficiency resulted from poor nutrition. That would result in a decreased hemoglobin level, not increased. It’s crazy what the body can do without any conscious input from ourselves! I hope you found this educational and this was written in good faith. I enjoy teaching and it also helps reinforce my knowledge and understanding when I do so.
I started zone 2 running a while ago and I am quite happy with this new habbit. In my opinion you jumped from not really running to 40 miles much too quickly. I think you would have felt much better had you done a 6 month experiment starting at a quite low milage. Otherwise thanks for the great video! All the best!
Informative video. Dr. Attia is a wealth of knowledge. To mitigate many of the issues you’re having because of running, switch to walking at an incline to hit your zone 2. Also, consider changing footwear. Try something minimalist so you can eliminate heel strikes. If you do try minimalist shoes, take it easy at first. Your feet must adapt. Also, killer ‘stache!
@@defeqel6537 In my opinion it doesn't require any extra workout, it does require you to start with a very low volume, for example I started with 1k a week, increasing distance every week depending of how i feel after the run, it took me like 6 weeks to get to a 5k.
A simple way to stay in zone 2 is to put a treadmill at the max incline of 15% and then walk without holding on at a relatively slow speed of 2.5 to 2.8 mph. This should keep the HR in the sweet spot of 130-150bpm with the goal of 30-60 min in duration. The best part about this is you burn WAY more cals than running with far less impact.
Awesome video on zone 2! For your back pain and tendinitis, I recommend working on running form and mechanics. Adjusting the foot strike so it lands under your center of mass helps lower the impact to your body and creates more running efficiency. I also believe having a higher knee drive will help your quads and glutes develop more type 1 muscle fibers which will help you stay in zone 2. High knee exercises like Marching drills (the 100 up), or those Kenyan and Ethiopian runner drills will help with mechanics a lot!
@@goku445 it’s hard to say exactly without knowing more details about the pain. Generally, if there’s pain- I’d give it some rest. Maybe some mobility exercises and stretching, possibly some low rep higher load strength training with lots of recovery. If you’re not used to lifting your legs up for high knees, I’d do low intensity drills in Zone 1. I’d get those muscles comfortable and strengthened for use in zone 1. Then ease into it in zone 2 - maybe with some run/walk intervals at first.
Aw man. I have experienced this exact thing. Right achilles pain shortly after I started seeing real progress in zone 2, and I ended up dropping it for far too long. I’m just getting back into it, and I think for me, if I encounter this again, I will try to change the medium. I enjoy a good bike ride or elliptical session too, and the variety may just be my saving Grace.
I'm a cyclist and Z2 has worked for me. Using it has meant that I can keep the same level of fitness for just a little over half of the time. In an effort to learn of the experience of others, I watched and listened to your post and enjoyed it thoroughly. Some of what follows might well be in other parts of replies or posts and it's mostly borrowed insight or anecdotal but I hope it contributes to converting more folk to the benefits of Z2. You mentioned that your cortisol level rose. The stuff I read prior to taking up the Z2 stuff seriously warned of the perils of Z3. Namely it's not only the zone that cyclists refer to as 'junk miles' but also a level of effort which promotes the production of cortisol. In turn, that promotes the deposition of fat. Visceral fat in particular. I'm in my 60s and look after myself. Although I am slim I had a pretty high level of visceral fat and was not as neat in the middle as I'd like to be. I thought that it was a genetic/age thing. Nope! Had a look at my riding and Z3 seemed to predominate. Shifted onto Z2 and visceral fat levels fell dramatically. The waistline also came in. Without all the testing it's hard for us (amateurs) to hit our zones spot on. My guess is that if we wander up out of our true Z2 that we will end up stimulating production of cortisol. We'll still be healthier than sitting on our backsides but that is something which might happen. My method to find my 'true' Z2 was to go onto the turbo and find the level of effort at which my heartbeat rose for 45 minutes and then began to drop. From what I've read, that seems to be an indicator that your systems have switched onto fat burning mode. Namely, it costs the body less energy to burn fat and therefore your heart rate drops when the relevant mechanisms kick in. It's boring ..... boring ..... boring to be riding for long periods at that easy a workload. There's no getting away from that and we all have to find our own ways of dealing with it. However, as far as I can tell, it's what shifted my visceral fat. You mentioned that your testosterone level dropped. I'm told that when we ride at Z7 efforts we produce testosterone and HGH. So, a couple of times a week I factor in 90 seconds to 3 minutes of Z7 efforts on the bike and one session of 'legs' at the gym or at home where I'm doing big grunty lifts. The periods spent doing this were derived from suggestions that 90 seconds was the minimum accumulated time for the benefits to be optimised. Even at this age, doing that allows muscle mass to be maintained with minimal investment of time. There has been a temptation to explore supplements but it's a road I am wary of for all sorts of reasons. Like you I'm in it for longevity. Having recently become a grandparent, the long term plan is to be able, without assistance, to lift my great grandchildren into my arms. I'm looking 25-30 years into the future with that hope. All my life I've tried to stay active and have tried to be competitive in a variety of sports. The current ambition of being able to lift my own great grandchildren into my arms is the first target in which I have ever truly felt the fire of a goal that was/is truly worthwhile. A few months of focus on Z2 each year followed by a shift to other intensities looks to be the pattern for optimum health for the time I have left and maybe even extend that time. In the meantime, keep up the good work of encouraging others to make the best of themselves and to enjoy their bodies.
day one of a 16 week marathon prep for me. just did 50mins staying in Z2 ... felt so slow and nearly takes more discipline to STAY SLOW vs staying fast lol.
Really interesting video. I like how detailed you are in your assessments. Professional cycling has become incredibly fast now because every possible parameter is measured. If you are going to do zone training, there many other variables that you have to pay attention to. Best of luck to you.
really interesting! as an older guy-69yrs-i am always looking to find a new ways to maximize my training and i'm hoping playing around with Zone 2 would add some benefits. thanks for the effort and sharing. thumbs up.
Really good insights here and super relevant for me. I've been treadmill running for 6 years nearly every single day - very short interval running sessions on weekdays with longer runs on weekends. About a year or so ago I started heart rate zone training. I also do cardio/HIIT workouts nearly everyday. So, all of this has been catching up with me and I've recently started feeling lower back pains and aches too. Combination of that and age I suspect - I'm 47. I've suspected that this was running related and I'll be checking it out soon. But just wanted to say that a lot of the things you said chimed with me so it was useful for me!
Best practices are seperating your lifting and cardio to be as far apart in the day as possible. Otherwise their recovery mechanisms are competing with each other and your excercise becomes a little less efficient
there is literally a boatload of research you could find on the subject by just looking through the journals but since you dont seem like the type that does that ill link you to somone who has read them and gives very condensed explination with some practical advice thrown in. Mike Isreatel's video called "Lifting vs. Cardio" on a channel called "Renaissance Periodization" and the big thing relevant to my statement is at 2:59. that should explain it quicker than i can. have a good one :) @@perserverance333
Great video and I’m glad you are referencing Inigo San Milan. You are right that this training is very time consuming, so my suggestion to anyone who is concerned, do the minimum effective dose which is 3 x 45 minute runs per week. This training should be viewed as much for longevity and health as performance. Make it part of your lifestyle and reap the long term benefits as you will make continual improvements if you keep doing it.
7:38 Bro, kein Wunder, dass du solche Schmerzen in deinen Gelenken hast. Dein Laufstil ist wirklich katastrophal. Läuft so heftig mit gestreckten Beinen über deine Fersen, dass ich förmlich jedes Gelenk bei jedem Schritt schreien höre. Daran solltest du wirklich arbeiten. Der Fersenlauf ist ein Killer für jedes Gelenk. Aber dennoch, vielen Dank fürs informative Video. 🤝🏼
Zone 2 is about the energy utilized during an activity, not a particular output or a certain level of stimulation of the heart. Combining walking and running to achieve a heart rate that would otherwise correlate with zone 2 activity if it was a continuous effort might not be zone 2 at all (some of it is over, some of it is under). If even power walking is not enough, you should find a weight vest, walk backward, or find some way to do your workout at an incline to marginally step up the intensity.
I thought the same thing. Heart rate is not a predictive indicator for what metabolic processes is used for exercise. That would be the intensity and point of duration in the workout. The majority of the metabolic processes taking place for protocol is going to involve oxidative phosphorylation. Evidently you can run for 20 minutes, raise or lower your heart rate and magically start burning only fat.
Interesting video, thanks. I feel like I am similar shape and fitness to you so I may try this too. One point I thought would be useful to mention is that high calorie prolonged exercise often causes your body to try and compensate in other systems to reduce energy expenditure (your body REALLY wants to stay the same weight). This manifests as more efficient hormonal processes susch as the testosterone system. Just because your levels dropped, doesn't mean the impact isn't the same on your phenotype. Basically, the system is just more efficient. Same goes for inflammatory processes. Of course, like you said, diet plays a role, but your body will always aim for equilibrium. Sorry about your injury and thanks for sharing your lessons learned. Have subscribed.
Two points of feedback: 1) Although your exercise test was on a treadmill, you did not have to only jog to improve your measurements. There will be a carryover with other forms of movement that get your HR into the zone 2 range. 2) You would have avoided injury and burnout if you cross-trained with swimming, dancing, light weightlifting, rucking on a stair stepper, or any other form of light exercise. Diversifying your movement will keep you engaged, increase consistency, and lead to better outcomes.
Appreciate you talking through the struggles and the injuries, I actually really enjoy running but as soon as I start making really good progress all of a sudden a hip flexor or a tendon gets sore. It's tough, very impressed by these people who do this week in week out.
Another great video. I really enjoy your content. Since I am in my 40s (and just like Dr. Attia suggests) my zone 2 is easily reached and kept with a steep incline (10+) on a treadmill and a moderately slow walk pace (3.2mph).
@Shervin Shares I'm 2 years into a primarily zone 2 focused training regimen for distance running. I've broken well into the sub 2 hour half marathon, but doubling the distance without even focusing on breaking into sub 3 hours feels like it's going to be a years long journey. The pains you describe are very real and happen often towards the end of each 8 week mini training season, and I'm always forced to back off for a few days. Here are the 2 things that have helped me the most. 1, losing weight. I'm currently at about 145 lbs, started at 165, 5'10". This has made a huge difference in endurance and pain reduction. 2, training as often as possible either barefoot or using minimalist footwear (zero drop, no padding, thin (sub 5mm) soles). In regards to item 2, your form changes drastically when you limit the amount of padding and allow your feet to feel the ground. The body knows how to optimize form when you remove the unnatural barriers between yourself and the ground. Lastly, don't increase your mileage too much and too frequently. That's a recipe for pain. Looking forward to your updates.
If you want to live a long and healthy life focus more on efficiently. Remember how when you started bench pressing and learned the proper technique it instantly upped your numbers by 30% or more. The same can be done with running. Optimizing you gait cycle and making your body more fascia driven will make running less exhaustive due to you running more efficiently. Also it will reduce your chance of getting injuries especially whilst running as younger thousands of steps / reps in a single workout. Simple things like not heel striking, landing mid foot under your center of gravity not in front of it and focusing on not dropping up and down too much should already help. More precision will probably require a running coach or a functional patterns practitioner.
Thanks, super helpful. I tried running in zone 2 without looking much into it and felt it was impossible to not go over or under. Looks like it just takes time and patience like anything else.
I'm using it for 2 years, and my weight has dropped from 100 KG to 79 KG, Besides good sleep, I'm able to run 5-10km daily depending on my mood, and every 2/3 weeks I run 21km , my pace went from 9min/km to 6:35min/km.
I totally agree that training part time on a bike when running is the goal is a great way to save your joints. At 62, I have an untreatable permanent stress fracture from running in my 30’s and 40’s. Great video, I loved the in depth analysis and explanations. Keep running but also do the stretching and mobility and just give cycling a try for part of your training. Your joints will love you for it!
Great content. I am pushing 60 and recently have been doing kettlebell and clubbell workouts for strength and functional training. Can’t say enough good things about this. It helps to keep my workouts short and I feel like it does address some of the ailments you expressed. I recently got onboarded with Zone 2 training also through Peter Attia and am trying to figure out what works best for me. The idea I am working on with that is 3-4x a week with at least 2 of times on tread for 45-60 min. Other days are long walks. I also walk about 1 mi as a mobility walk/warmup for my weight days.
I hate zone 2 training but I try to integrate it into my workout routine at least twice a week. Usually on a rower or a bike, I definitely need to start running more. Impressive you were able to maintain it as long as you did!
Amazing video! Only thing that killed me was the heel toe running. I've been running for over half my life now and it's crazy to me how this little thing gets overlooked. It is absolutely something so many people, me included back in the day, gets wrong about running because of shoes and that it is never explained unless your coach corrects your form. A great way I like to show people how to run is to have them run barefoot on grass as it shows that naturally you do not want to land on your heel first. It's very uncomfortable. Your calves are like the suspension for your body as they are supposed to help absorb shock (plus do the whole help push you off the ground thing). Hard habit to kick but landing on the balls of your feet (NOT ON YOUR TOES) will help out tremendously with joint and back pain and it puts you in a much more natural body position for running. Hopes this helps someone out there! Edit: this is the first video I've watched and after clicking on the very next video he talks about how people mentioned the heel striking XD
Dude thanks for doing this! Awesome video. I've been using the maf method to train for hiking in the PNW and it has helped a ton. A little different than Attia but pretty close and the same idea. Resting heart rate is going down, I feel better and looking forward to Continuing it. For people that can't run you can also do incline walking on a treadmill which also works well. Again great video!
Slow training was the secret of old time Olympic runners…called Long Slow Distance. Those guys overdid it running 100 miles or more per week. Zone 2 burns fat, grows new mitochondria, grows new blood vessels, allows higher cardio volume without injury or discouragement. Sweating = detoxing. Your body adapts to do long duration aerobic exercise. For out of shape people, walking is fine to start.
Hello, I must say a lot of the things you are talking about are things I learned the hard way... 15 seconds for 3 months sounds like a lot, I am on a journey with the same approach for like 8 months now and I managed to get 1 minute and 10 seconds from zone 2 only. Keep doing the work !!!! Really enjoying your content.
Perhaps I’m missing something but it appears that there is adequate exercise volume but relatively low intensity and that is just repeated over and over?
Your video was fascinating to watch. I’m 74 and ran long distance for exactly 50 years until atrial fibrillation stopped it. I had never heard of zone 2 and every sciency term you use is unknown to me. I never had any medical tests and was never aware of any of those blood measurements, VO2 tests or my heart rate whist I was running. At rest, my pulse was low 40s. I was a vegetarian for thirty of those fifty years and followed the Pritikin high carb, medium protein, low fat regime. Primarily the aim was to get thin and to stay thin. I never lifted weights and only taught myself to swim when I was thirty one. I only did that to beat the terror of water I’d had my whole life. I never swam after that. I always ran alone, mostly at night on country lanes and never with headphones. I ran three marathons (with a best of 3:10) and a 1:28 half. I ran for the endorphins and because it was what I did. Now, in my dotage, with lumbar stenosis making even walking painful after each quarter mile (stop, stretch, repeat), I’m dead hanging and getting into Ido movement stuff. Ans of course I wonder how much better I might have been with the sciency knowledge. What I do know is that those runners who broke the 2:20, 2:15 and 2:10 marathon barriers knew none of that info either. They just ran and ate whatever they could afford.
Zone 2 training or just running slow in general is amazing! I was the most unfit person imaginable for my whole life (16 years) and when I first started running I made some very small gains only to then get even less fit and extremely tired because I pushed myself way too hard. Now after about 6 months of low heart rate training I finally made some progress: I went from running a 15 minute mile at 165 BPM (which was zone 3 for me because I just couldn't to zone 2) to running a 12:30 minute mile at 150 BPM. In my experience you don't need to constantly monitor your heart rate as a beginner though, you just need to breath through your nose and run at a conversational pace.
For people with no Marathons aspirations (like me). You could train for zone 2 with much less impact on your joints by either rucking (adding weight on a wearable vest) or making the treadmill more inclined so you have more resistance without the need to actually run to reach the needed HR zone. Anyway great video and as a subscriber to Peter Attia’s teachings and insight I can say that changed my life.
I like that you did a video of running for 90 days instead of the typical 30 day stuff. Also enjoyed your content and the details you included on the running test.
Well done on your zone 2 training journey Shervin that will surely help for your future marathon training cycles. This is just the beginning. Exciting to watch you progress further in your training and racing in the coming years. 🏃♂🔥🔥🔥🚀
Great video.. to add value / context here. some years ago, i spent nine months doing zone 2 (mostly) on bike rides to train for a 100mile charity ride. My RHR was around 75/80 bpm and i was 20kg/44lb over weight (started at 13st 2lbs) and could barely ride 8miles in 1 hour after 5 years of not riding. After the first few months of doing steady state/zone two i started loosing weight and eventually got down to 11stone/72kg nine months later and around 1800 miles of training. My rhr dropped to 52bpm. The affect was that i could easily ride 2-3 hours at zone two and would probably have gone further for longer on consecutive days, but balancing that with a young family and time demanding job working 48hr weeks on shifts would have been almost impossible. Zone two works- you have to be patient but the gains are noticable. I found that as my aerobic base increased/improved that I would be able to go higher gears and faster with the same HR effort
I can very much relate to the running injuries, due to not stretching pre and post workout, warming up, etc. I've focused a lot more on that, as well as, listening to my body.
12:24 fifteen seconds is amazing bro 👏🏽 especially since I also have background in swim where every tenth of a second makes a difference.. you’re right to feel inspired and proud. great video
Great video! I find adding some crosstraining in zone 2 heart rate running helps avoid injuries as well untill your body acclimates to more mileage. Ellipitical, cycling, rucking, or incline treadmill walking are all great low impact ways to supplement building aerobic base for training.
Very cool that you did this without being sensational. I probably had similar results when I tried months of zone 2 running. Then I tried it at Hotworx (which doesn't really encourage Zone 2), and got better results. Better mobility, less hunger, less inflammation, and more pronounced affects on resting HR. I do most of my sauna work on an assualt bike, but I also do some in the yoga rooms, where I do the 108 Buddhist postrations. Yeah, I stay in zone 2 doing those as well.
At 6' 5", I weigh 230 lbs at ~15% BF. All my zone 2 training is done walking on an inclined treadmill ==> Much less impact stress. It's boring, but it's really the only zone 2 training I can stand at all. I was a runner when I was younger (and lighter at 215-220 lbs), but it took its toll on my shins, knees, heels and hips.
@@timvanmonero2720, trust me, I tried going slower. I loved running and the "high" you get from it, but when you're tall, you have to choose between being a beanpole runner (to get your weight in the 180 lb or below range) or a muscular looking non-runner. I chose the latter.
@timvanmonero2720 , I'm 56 and I've been very fit since the age of 15. You look very young and overweight. When you get fit and stay fit for a few decades, you can get back to me on how accurate I am.
Or use a protocol with a gradual, graded program and actually train with some intensity. I’m not even close to a “runner” but I do enjoy a treadmill hike with a loaded pack. Actually training with enough intensity to trigger adaptations instead of walking around for 12 weeks for very marginal improvements. You do you.
This is the video I needed to watch. Started running 5 months ago without doing zone training and knew something was wrong (injuries, scattered improvements, grueling runs, etc). Although I implemented weekly stretching/yoga sessions that helped Starting zone training asap
Thanks for this. Didn’t realise it impacted testosterone like that. Would be good to see how you can resolve this. I think base training gives you loads of energy for everyday life and if you can fit the training into normal activity (like running to work) then it can be sustainable. But you need to make sure you have the right shoes, technique and keeping the right muscles stretched are essential. Once you get past 12 weeks build, combine structured interval training and break it up short runs and speed work and you will see the speed for zone 2 go through the roof.
These hormone results may have decreased or changed simply based on the time of the day in which his labs were taken. Both Test and cortisol hormones fluctuate at different times of the day.
My muscles are mostly type 2 so when I jog, my muscles harden up really fast if I run too slow (HR hits zone 3 easily, impossible to be in zone 2). If I run too fast then there's lactic acid buildup after about 300-400m (upper ranges of zone 4 even zone 5 depending on pace). But I can sprint pretty fast and yes zone 5, around 177-183 HR, 35 male, decently athletic. Walking on a treadmill at an incline can get me in Zone 2
Sounds like a great football player or sprinting events in track. I have them a similar distribution. I find that HIIT training is the route to peruse for increasing VO2max
Good vid. I did LOL over “zone 2 is this new thing” triathletes and cyclists have been training in zone 2 for 20 years now. Good to see everyone else catching on.
Trying to stay in zone 2 is especially hard for running considering all the outside factors that can affect your heart rate. Zone 2 training is good, but, the trade off of usually poor running form comes with overuse injuries. Implementation of strides after easy zone 2 runs could help by keeping your form in check to reduce chance of overuse injuries
I've been a lifelong athlete but never a runner. I ran as part of my training but I never focused on it as something I could do and enjoy and benefit from. At 47 I started running seriously and I love it. I'm super bummed that I didn't start sooner and I missed so many miles and opportunities. I love running and I don't think I'll ever quit now.
Have just started running zone 2 and currently hate how slow I’m running, recently completed my first half marathon at 5:39 per km pace and now it’s up around 6:45 to run at zone 2. Gonna stick to it and see how it improves
A few years ago I was really struggling to run in zone 2 for a long time. I knew it was really important but I really hated the slow pace. 18 months ago I became a greenkeeper and I sometimes walk up to 30km/day, 100km/week. My fitness level is so much better than before, even when I trained 3/4 times a week (soccer). Conclusion: Walking/Hiking really works!!!
Congrats on your work and dedication.. I had the same problems but training the soleus and getting running shoes or atleast shock absorbings pads that you put în the shoes did the job for me. Keep up the good work🎉
This inspiring! I started running 1.5 years ago for heart health. Not much gain. I recently started zone 2/3 training. I have to do a jog at a 15 minute mile to stay in a low zone. But I’m seeing improvement after 2 weeks! So I’ll definitely keep it up. Thank you for sharing!
Crazy, I got posterior tibial tendonitis when i started going 50-55 mile weeks. But I had just crossed over the year mark, and had been doing 50+ miles for 3-4 months at that point. Recovery is so crucial. I think it was because I wasnt giving my body a proper rest day too. Great insight man on how you've built up your zone 2 and pace. I just started running again and its been 4 months since my injury. Building the volume back slowly. Really curious on how you progress man, best of luck.
How for the love of god did you recover from this?? I have the same thing for a year now. I’m taking exercises more seriously with calf raises straight and bent and ankle strengthening exercises and stretching. Should I just run through it? How long did you take to recover and what did you do
@@rfrnproductions8413 lots of ice, lots of stretching, and biking. 0 running, and i did only lifting for upper body and single leg movements on my right leg which is fine. 2 weeks ago i started lifting and doing things w left leg, and barely lost any strength.
Thanks for the video. This was super insightful. I have started Zone 2 running today and man it was such a wake up call to realize that I don't have a Zone 2 base.
Everyone has a zone 1-5. You don't create the zones, they exist because you have a heart. If you run in a zone that primarily burns fat, it's your zone 2. Maybe she meant your zone 2 wasn't developed enough, otherwise she's being absurd. You might be an extrovert because I unlike you look forward to my long z2 runs the most as it's almost like a meditation and me checking in with myself. Literally hit flow state, as you mentioned, every single time I do my easy runs at my z2. Intervals and Tempo runs are different kind of fun, but too short. Love your content!
Yeah, she was absurd. You don't create a Zone 2, you don't develop Zone 2. It exists, and you either run within it or not. Also, trying to define Zone 2 by estimating fat vs. carb burning seems weird to me. Much better to just go by feel, or try to run under your LT1 (first lactate turn point).
@@curtbentleyI think what she meant is that he can't run and be on zone 2. It doesn't exist as a zone when he's running, he goes above immediately. But besides that, there's really only 2 distinct physiological thresholds, so technically there's only 3 zones. But it's helpful to split into more, but it's arbitrary. There's different systems and ways to split training into zones, and there's no single correct one.
@@alondinbar6193You can but a lactate reader. Cost bout 250-500€ and each test is about 2-3€. Usually, pro runners do 2-3 tests per hard threshold session, but when jogging or doing "zone 2" work it's just by feel.
I don't remember if you mentioned how long you took to increase your weekly mileage, but you need to do it very slowly to avoid injury. More specifically, after you're actually running 3-4 times per week for 30 minutes, you need to start increasing time on feet or miles slowly. It takes months for your tendons to strengthen. They don't have the blood supply that your muscles do but they can adapt over long periods of time. So you will feel like it's easy and you're holding back, but your bones and, to some degree, tendons will strengthen. They will adapt, given enough time. If you don't do this, you'll get tendinitis, shin splints, hairline bone fractures, etc. Normally, the guideline is to increase no more than 10% per week, but given that you are heavier, it's too much. I edged over 10% per week and had one fast run on a hard surface, then my right leg felt funny when walking. Turned out I had a hairline fracture in my pelvic bone that took 6 months to heal. All this injury will also cause inflammation and reduce health generally (probably impact testosterone, etc). I don't think easy running should impact testosterone much, it's the overtraining. I can't even run continuously for 30 minutes 3-4 times a week anymore. But I am currently planning on taking over a year to go from where I am now to doing the NIH recommended 300 minutes of moderate aerobic exercise (zone 2 running). There's no rush - the long term goal is just to live long.
Ultimate Guide to Zone 2 Training (Low Heart Rate): th-cam.com/video/btQHBgVlxgI/w-d-xo.html
I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened: th-cam.com/video/21yETzcRi7A/w-d-xo.html
How I Fixed My Running Injury | Marathon Prep: th-cam.com/video/PyWGrf4kYCQ/w-d-xo.html
How I Fixed My Running Form | Marathon Prep: th-cam.com/video/2JV0ujzDggc/w-d-xo.html
I Took Viral Testosterone Pills for 30 Days. Here's What Happened: th-cam.com/video/O6odycjRA04/w-d-xo.html
how do I find a place to get these kind of tests done you mentioned in the video?
It's your running form. If something is off, other muscles compensate and end up getting over worked. Use an assault air runner treadmill if you can, it exposes form issues and helps correct. That is why I love running, gotta keep balanced, front-back, inside-outside, small-large. when it's balanced it's butter. Low back pain is probably the hammys (or glutes), relatively weak to quads.
Attia also uses bike and rowing for zone 2.
I have a recommendation that may help you with the pain as I've had a similar experience with the tendinitis but in my achilles. I'm an avid runner and a former Marine so I love to run and it was always a no pain no gain mentality, but as I'm getting older(33), that doesn't work anymore.
I was almost in tears one day wondering if I would be able to continue running due to the amount of pain I was in and I found a solution that worked for me and maybe it will help you.
As horribly fashionable as crocs are, I started wearing them as often as I could, as soon as I got in the car from work until I went to bed. I did that because I had heard how they can heal flat foot/plantar fasciitis. The other thing was, I found a guy on TH-cam called, "Strength Side". There's a video titled, "the real way to unlock your hamstrings". It was life changing! Within a week I was waking up and walking with almost no pain, Within a month, I was running again! Within 6 months I did my 1st triathlon and won a gold medal. I hope you try them, and I hope they work. Good luck.
First time in the channel. I really appreciate your honesty , talking about what went wrong as well as what went well.
I have been running for 40 years - never that fast (3:33 marathon at 50 years old). For your first marathon, please don't make the mistake of setting an ambitious goal time and then working backwards to achieve this with an agressive training plan. Your body may push back hard - it is really important to know you body and listen to it. You don't need all the fancy medical tests for that. If your Achilles is hurting you need to back off the mileage and figure out why.
Heart rate monitoring is only one part of the big equation:-)
@@robertstellan6017my physical therapist told me to wear insoles inside the Crocs which is what I have been doing now for years - works for me.
I am 50 years old. Since last August, I am down 73 lbs, almost kicked T2 diabetes and am doing zone 2. My plan is to run a 5k in October.
Awesome! That’s inspiring
Amen! keep going!
That's incredible! Keep going proud of you!!
Kick ass!
Do you lift weights also?
150 minutes of zone 2 cardio a week is enough to make significant changes to your heart and add years to your life
I think the body builder Mike Mentzer do this as his aerobic exercise.
i have a lot of exercise options atm. i guess if i keep my heart rate up then doesn't matter what activity
been really depressed lately. a slow 30 minute morning run really brings mood up. flushes out all the crap, drains the lymph back to the liver maybe.
@@nikitaw1982I nice gentle run or cycle zone 2 is enough release the endorphines that make one feel good , without having to beast yourself in exercise 💪 🙂
You eat lots of useless craps.. peanut butter/ fruit are very very inflammatory
I love zone 2 training. It took me 2 years to be able to run for hours at the same low heart rate. Now, I feel incredible.
@@persiusjudicko6967 LETS GOOOO You got this man! Good luck!
@@persiusjudicko6967 35 years young, you fucking got this!
What does it mean when you have a really high heart rate when running slow and easy?
2 years?
@@matthanley6366 unfit
Zone 2 training was a game changer for my cycling this summer. I was so much faster because I went slower. It’s so counterintuitive, but works!
Its really hilly where I live so kinda impossible unless superfit to keep my heat rate in zone 2 under 140bpm . However I took the basic principles onboard and instead of attacking hills like I've always done , would get off mtb bike and walk when at 160 or 150 doing all day off road rides and it definitely makes a huge difference to my stamina for the day and how I feel recover for the rest of the week after an all day ride 😂
How did you find out your zone 2 heart rate you needed to maintain to be in zone? Did you minus your age from 220, then × by .60, and that + 20 is your range to keep it in?
I’m training on an indoor bike and I am doing power ones and I am noticing bigger gains doing zone 2. Can’t wait to get outside and ride.
@@stevenrobert6992zone 2 is a conversational pace.
A lot of this zone 2 stuff is just people deloading and experiencing what it's like to actually properly rest for the first time in years
They used to call it jogging
😂😂😂😂
Actually yes! I didnt even know people no longer use that word anymore, until people got offended if I said they were jogging and they started correcting me saying they were «running»
yogging
Different people have different zone 2 though. I can only walk at zone 2 😑
I think it's pronounced with a soft j
I did this in my 20s. I had crazy stamina. Never tired. Lost it in my 30s. Trying to get it back now in my 40s
In my 30s trying to re-create what I had back then. Hope you’re crushing it.
That's interesting, because I made no attempt to target any particular heart rate zone in my 20s and had very high levels of fitness and stamina.
@@loganmedia1142 me neither, I just targeted time. Keep running until 50 minutes. No stop no water. 3xweek, speed and heartzone I never bothered.
@@loganmedia1142if had a physical job I think it builds it.
You were in your 20s
“Zone 2 training” is essentially the kind of activity that is most prevalent among citizens in blue zones.
I read this book about the Okinawa blue zones and they walk, bike, garden, etc. That sort of light activity that gets the heart pumping but not so high that it tires you out or causes what is commonly thought of as muscle fatigue. Zone 2 is just activity it’s energizing, refreshing, it’s great.
Well said. So true. We make it so complicated but this is exactly it. What people in days past used to do regularly, daily just to survive bc they had to provide for themselves and work for everything
Most sense I've ever read when trying to get a simple explanation. I. New to running, do a 5km in just under 30. Ran 9.3km in an hour. My km times are about 6/km and a HR of 150 avg (technically my zone 3) I find it really hard to "run" in zone 2 and most videos I find are of people running like 5:30 kms in zone 2 😂 so essentially, I think my zone 2 right now just needs to be a brisk walk
Perfect.
You are the only one that states what it is for the average person to understand and do.
YES! The run/walk is something so few people talk about. I can't believe how much I've had to walk to remain in zone 2 while starting out 😅
me the same..but as long as your heart rate is in Zone 2 you can do whatever you want.
I literally walk and its my zone 2 bro
I started zone 2 a few weeks ago. Honestly had to power walk most of it due to starting during a heat wave. It felt stupid to be out walking instead of running. Just had to keep in mind that it was for the bigger goal
@@BrammerMS this was me when I started too. Such an ego check 🙃
How long does it take to get adapted so you can at least jog slowly? I seem to be taking forever to get any better and I'm discouraged.
This video should be called ‘Shervin’s many styles of facial hair’ 😀
LOLOL I was curious if anyone would notice. I’d be the worst for continuity on Tv shows
Yes, I was fascinated by that progression more than the test results 😂
Yes but it doesn't escape notice how fantastic all of the different styles looked!!
Rocks it
I noticed as well. Was that a handlebar mustache??
Just started on my zone 2 training at the age of 50. I too have been following Peter Attria and am using a lot of his advice to guide my training. One thing, stop running and get on the stationary bike! Running and trying to keep your heart rate in zone 2 is tough. Stopping for lights, going up hill of downhill will change your heart rate. On the stationary bike you can get your heart rate dialed in and keep it in the zone 2 for as long as you want. And best part is you can listen to podcasts casts and take notes or binge watch tv shows! Great stuff you are putting out! Looking forward to more of your journey!
Good advice on the stationary bike
Attia mentioned in his book how running is better than biking, if you can manage it, because the bodyweight stress on your bones improves bone density. Biking and swimming lack this benefit.
I went from couch to half marathon training on a 3 month training plan. I ran all the training runs in zone 2, which was 10-11 minute mile pace on average. For the half marathon race I picked up the pace, and ran a 1:43, which is approximately a 7:50 minute mile average pace. Definitely proud of my time and impressed with the slow training method results
Wow!
thats currently my situation as well! 11.5 weeks instead of 3 months but close enough. my zone 2 is right around the 10-11 minute mark too. my goal is 1:35 for the half marathon. Took a decade off to do weight training but hoping my 10 years of cross country before that will come back to me!
out of curiousity, what kind of milage were you doing leading up to it?
Same for myself, started from the couch in June and have just ran a 1:28 half marathon in October. During my first two month's of running I was just doing 5km's most days, trying to run faster each time, which as you can imagine didn't work. After some research I got in to the Zone 2 80/20 method in August and have maintained that since.
I run roughly 6-8 hours per week which works out at around 60-80km's, and my runs are for a certain amount of time in a specific HR zone (i.e. Zone 2 or Zone 4/5), not at a specific pace or distance. Typically Zone 2 for between 1 to 2 hours, 4 to 5 times a week, then Zone 4/5 for 30 mins to 1 hour once or twice a week.
The original goal was just to get a bit fitter, however it's also helped me drop from 72kg down to 66kg which I'm pleasantly surprised about. Next steps are to see if I can add some strength training in to the mix as currently all I do is run, so it'll be interesting to see how that goes.
You guys did so good, be proud! 🙌💪🤘
For zone 2 training, even when having a goal of getting better at running, I think that doing a big part of it on a bike (stationary or not) is a good idea: this way you preserve your joints while still getting the cardiovascular benefits
Agreed, the body will undergo the same metabolic adaptations but using two different modalities will likely result in less bio mechanical efficiency. To no fault of his own, he most likely started this exercise program quickly and developed overuse symptoms/injury. We are all susceptible to this but it demonstrates the importance of exercise modality variation and deliberate corrective exercises to “balance” the stress and forces being applied to the body.
It really is I did a lot on a bike just doing 22 miles a day and was in great shape. It got to the point where I could ride from my house to my jiu jitsu gym, train hard for an hr and then ride back and feel great
@@brennengodeen3796 He also said his goal wa to run a marathon so that explains the running but ya I'm personally alternating between biking, elliptical, running, and incline walking.
Something even better than cycling is hiking. You get to enjoy the nature and the type of movement (basically walking at a rapid pace, depending on the incline) you do has more functionality in the real life. You also don't get sore ass and cyclist's palsy (my issue with cycling).
Yea I do it on the peloton. Both zone 2 and VO2 max training
Good to know someone like you has to run and walk.
#stayhumble
If you start at 40% body fat, you may need to alternate walking and standing for a while.
@@OKOKOKOKOKOKOK-zn2fy I alternate lie down-sit up as my aerobic training.
@@jormun
Laying down and getting back up takes too much energy. This is something I learned from George Forman (heavyweight boxer). He would stand in the corner and not sit on a little stool like everyone else in-between rounds. By the end of the fight, he had successfully avoided a lot of squats.
@@OKOKOKOKOKOKOK-zn2fyid be in the gym strengthening legs so could handle my weight.
In my younger life I was a cyclist and triathlete, zone 2 on the bike can totally help zone 2 on the run. We would zone 2 in the fall September - November and then start adding speed December/January and race Feb-April. Because it's a bike rides would get into 4-6 hours towards the end. Heart training is so much like muscle memory. Thanks for doing this segment, I Love how you get real data about your body!
i bought a f45 10 day pass. day one i could barely do 7 pushups. day 3 i'm doing 15 easy at the end of the workout? people say muscle memory but what is that actually? what change could have happened in 3 days? i bet the arterys get built up from doing ur type of triatholon work or a heavy labouring job. then years later do physical exercise and the heart pumping blood forcefully through the arterys stretches them out back to when u were fitter from early work you have done. My granpa needed a triple bipass but had to weight 6 months. he started walking up hills every day and adjusting his diet....when they cut him open he only needed a double, he had grown his own bipass. i think being an active young person means u have more veins capiliarys servicing ur muscle tissue. when a kid ur full of stem cells and growth hormone. bring back child labor hahaha. i'm working for a guy with 4 kids doing gardening work and its physically exhausting but totally easy. i'd be getting the kids along for pocket money....maybe they earn 4o dollars an hour and that goes towards a better summer holiday. hire some jet skis on the weekend....fund for a triathlete bike..
@@SkyMurphy77 bro just say you jogged 💀
Competitive distance runners from High School to Pros have been running the majority of their miles in Zone 2 for decades. We did almost all our milage at Z1-Z2 in summer base training for Cross Country season.
How do u do that do u have to run really slow ?
@@bbillyddave Yes but "slow" is relative. In college our "easy" 12 mile runs were at 7 minute pace.
Same with competitive cyclists.
Dr. Inigo Whatshisname isn't the father of anything, he's just the most recent coach of note on record talking about it.
@@carlosrobertson8265 The name is Dr. Inigo San Milan. Not that difficult isn't it?
As a runner, I'd say that runners try to be zone 2 heavy, but the sport is so high impact that they can never achieve the same level of psychotic zone 2 training as cyclists or cc skiers.
I love your hair man! You’ve motivated me. I am a 17 year old stroke survivor, battled heart failure over the past two years or just hard as I could lost 200 pounds and strengthen my heart. Now I’m trying to get into strengthening my cardio respiratory and vascular system.
You lost 200 lb and recovered from heart failure and only 17? That's amazing! You're awesome!
Sorry you have been through such trying health issues at your age (I'm 57, for some perspective), but...I'm SO impressed with your will to change and improve your health and your life. It will pay you dividends for ever! Keep going, we're rooting for you.
We're rooting for you! That's a lot for your age. For any age. I wish you well and a beautiful future!🌞
You content is so top shelf. As someone who makes it as well, and watches a shit-ton of others - you do a fantastic job w humor, super balanced integration of the factors and possible outside influences on a topic, other expert opinion, and lab/hard-data bits. Well, well thought out and communicated. Easy to see why you're growing so quickly - keep it up
Wow, thank you! that means a ton!
The info was garbage. Look at joggers and sprinters. Sprinters have less body fat and more muscle. This has zero credibility.
I like how thorough you are with the experiment and the documentation. keep the good work!
I just completed 3 months of Zone 2 myself. Feels like it establishes a routine: check. Needing to really balance your diet: check. An athlete running really, boringly slow, not being used to it, and throwing ego out the door: check. Tendonitis in the ankles: check. It was really great to see your story mirror mine. The PROs though, as a 53 year old, dropping weight: check, and I'm also now 0:50/mi faster after those three months. Mentally this is so challenging and you don't know it until you know. Thanks for your content!!
Maffetone runners say 7 hours a week, I'm not sure how to build up to that, I guess that's the magic of letting heart rate dictate tempo. I started doing 20 minute runs, adding a few minutes everyother day till I get to 60 minutes. I call it lymphatic drainage jogging. Also I'm conditioning the body to handle the constant shock of landing on one foot 180 times a minute. Tendinitis in the ankle....James Dunne says should work up to doing 3 sets of 30 single leg calf raises. Andy Galvin says can do strength and sprints everyday which in credible to me. So I'm doing calf raises and lunges every slow run. About 60% of Max reps. Only been a week. Nice to be outside
Hey man, I feel your pain with tendonitis. I got it in my ankles when I started training a lot more than normal (30 miles a week out of the blue). After I was injured my physician told me about the 10% rule where you increase mileage no more than 10% per week from a base of 7-10 miles to give time for the tendons to adapt and get stronger. It’s a bit slow going but it definitely prevents injury
That’s a job well done by your physician!
The body needs time to heal and recover. If you don’t recover properly eventually it will cause more and more damage.
And if you do go over the 10% by doing a really long run and you don't have pain the next day, don't assume you've 'got away with it'. Rest up for a week because there is some damage there. Even if you can't feel it.
Also helps to keep your cadence high. Helps limit the vertical oscillation and distributes force you would exert in 1 step to 1.2 steps for example. Low ground contact time, high cadence, beautiful for injury protection.
I developed patellar tendinitis from cycling with an ill fitting bike (my seat was about 2 inches too low) and it took about 8 months of inactivity for it to finally heal. Very frustrating injury.
Quality content...subscribed. You made the classic mistake that most runners make at some point. Without running previously, no decent coach would recommend ramping up to 40miles/wk in the 1st 90 days...especially at 195lbs. You're lucky you didn't get shin splints. Gotta ease into it letting the joints/tendons adapt to the stress. I bet you'd fare alot better if you started running 3 days wk(no back to back run days) at 10 miles/wk and slowly increasing to 15miles wk 4. If feeling good, increase weekly mileage 10% and add a 4th day the 2nd month. Add a step back week every 4 wks where you reduce mileage by 25%. By the end of 90 days, you'll be around 25/miles wk. Keep following this progression if you're feeling good and you'll be around 40/miles wk at the end of 180 days likely feeling way better.
So, run 10mi/wk for 4 weeks, then in the following weeks do 11, 12, 13, back down to 10, then 14, 15, 16, and back down to 13, etc (roughly)? Asking for myself, a noob who just started running
@@jamescarbon3853 Sounds about right. You can increase mileage 10% per week. For example, when reaching 20 the next week you can do 22 instead of 21. Same for 15 and then 16,5 instead of 16. The deload weeks every four weeks are indeed also weeks are also important
Yes!! I was looking in the comments for someone to mention this. Running almost 10hrs a week with daily(?) strength training on top of it as a NEW runner is quite frankly, BONKERS. It makes sense that his body started to break down, his volume was way too high. I did a similar thing when I first started running, except I incorporated WAY too much speed work into my routine off the bat, and my body let me know very quickly it couldn't sustain it.
I think when people come from other physical activities into running, they think that run training follows the same formula. (Progressively overload every week with rest days sprinkled in until the end of time) Running hits the body so much differently from other types of workouts. There absolutely NEEDS to be weeks where you're decreasing your volume to let yourself recovery. Unlike weight training where it's very obvious pretty quickly if you're overworking yourself, with running, you don't know you're pushing yourself too hard until it's often too late.
Thanks for sharing! The no pain no gain mentality for many people in the fitness community is a hard battle.
Love how real this is and that is wasn't a perfect experience. Awesome work!
I tried this concept 10 years ago. It took me 6 mths to increase my speed with the same heartrate. But the feeling was fantastic after doing it for 6 months.
As a cyclist doing Z2 all winter on the trainer (I'm trying to beat T2 Diabetes), I've found that on longer rides, I don't run out of energy, but I do run out of legs. I did a 48 mile ride for an event and at the end my companions were all sagging while I felt great, but walking to the car wasn't trivial.
I've also gotten to the point where I can do an 80 minute ride fasted at lunch. I do 16:8 IM, so my workout falls just before lunch. Being low-carb (T2 again) eating before the ride really wouldn't help since I don't eat much in the way of carbs.
48 miles is a long way, I have done only one that long this year, it was on gravel , starting and ending at the same place /altitude but a total of ca 1000 hightmeters, and I didnt run out of legs. My trick was to have a small break, a huge break (45 minutes, taking some photos), and another small break: Those breaks does reset my legs a great deal. I have done several 30 mile rides when my legs felt bad in a long climb, but got fine resting between 5 and 20 minutes. After the rest I was able to go with good power. Those climbs were not zone 2, they were harder.
Great video! I’d recommend reading 80:20 running. Adding 20% at zones 4 and 5 makes it a lot more fun. Also, you mentioned being more mindful about how hard you hit the ground. I found that “barefoot” or minimalist shoes really help, but definitely ease into it! Finally, actively monitoring your body during the run noticing where you are tending to relax while you run makes it more enjoyable and reduces injury risk!
Just make sure the 20 is either by itself or at the end of the workout. Doing intervals in the middle kick you out of zone 2 for longer than you think, even after your HR comes back down. For intense intervals it can be as long as 20-30 minutes before you go back to burning fat.
th-cam.com/users/shortsA1KlGqTIMbQ?si=t-2eG3HOxjiOBMw9
I'm a cyclist who also runs. I've been using polarized training for years now. In poloarized training, there are only 3 zones. Base/endurance, sweet spot/tempo, and VO2. The goal is to do 80%-90% of your training in zone 1 doing long rides at about 70% of your max heartrate, then once or twice a week do intervals where you really push the high end. It's how the top cyclists in the world train, and a lot of top runners as well.
As you point out, training this way is very boring to some people, but for me, the ability to actually enjoy a bike ride or a run, to be able to look at the scenery and really take it in, is a bonus. When you're running or riding in zone 3 (using the polarized training zones, so VO2 or even high tempo zone), you're very focused on what you're doing and not able to really take anything in. And, as the science proves time and again, go slow to get fast. You wouldn't think so, but training this way will absolutely improve your fastest rides/runs. It's all about building a really solid base fitness.
Good post . Going to run ride zone 2 . Lol 2 runs ,3 rides ,the 3 runs to rides alternating lol. Should be good for recovery. here's to being over 55 lol
My morning workout is 30 minutes of running (mostly zone 2, with a little push at the end) followed by 30 minutes of strength training. Great video!
How many km is that?
Do you have any breaks in that 30 minute run?
@@eduardoreinaux5150 for me that's about 3 km
When I started Zone 2 low HR training, it was a blow to my mentality. We t from 8:45/mile to 10:15/mile for 2 months. It took 6-8 months to finally get down back to 9/mile.
I’m at exactly 10:15/mile right now. Damn.
I had the same experience... I went from 9 minute miles to 11-12, even 13 if it was a high stress/ bad sleep day... it definitely helped my asthma and fitness, but I'm still struggling to get back to my 9 minute miles!
About the ankles and the back pain, my personnal experience is that those go away once you pay attention to your running technique (especially avoiding the heelstrike)
I read heelstrike issue is re-looked upon for non prof runners lately i think?
@@AndreyRubtsovRU Pros heel strike. Its just internet rubbish to say heelstriking is bad.
@@edwardburroughs1489 Some do, and some also get injured more than others. Look at Eliud Kipchoge's or Jakob Ingebrigtsen's form.
I can attest to this, I went from 5k to half marathon rather quickly when I focused on my running posture and strength training. Though heelstriking isn't inherently bad, every runner should experiment and choose whats the best for them.
I will also add this, my greatest issue was overarching my back when running. Aligning my hips with my rib cage in a more neutral spine position completely eradicated my back pain.
I am doing the treadmill. I think it adds less stress to your ligaments and knees than running. (3.5 miles per hour at 15% elevation, according to Petter Attia)
I think the heart rate more important. I like the treadmill too as stick to a set pace. You can get ones that are controlled by Ur heart rate. If Ur heart rate drops it speeds up. Graham Tuttle a running coach says the curved treadmills mimic reap running better than the flat ones. Your ahead of me though.
Two things, #1 you probably increased mileage too quickly if you got up in the 40 mile range that quickly (10% increase per week is a good rule of thumb). #2 for your iron levels to basically be cut in half from beginning to the end, your pace would have gotten much better if you were replenishing your iron levels(red meat). Iron is directly related to getting oxygenated blood to muscles.
Also, technically in the beginning I’m guessing you couldn’t sustain 9:04 pace very long (hence the run/walk method in training) so to get where you can sustain that below 9 minute pace for the entirety of your workout is more impressive than most will realize. When/if you pick back up with zone 2 you will notice a regression but you will get it back more quickly the less time off. I trained that way for a marathon for about 6 months in early 2022 (got my pace down around 8:20 @ 135 bpm), then took a bit over 6 months off. When I started back, I was back to almost 14 minute miles and run/walking. I was back to around 10 minute mile in about two months. Basically at around 6 months now and I’m between 8:45/9:30/mile dependent on the current heat and humidity in Alabama in the summer. I guess if I was dealing with optimal temps (50° for me) I’d be around 8:15 per mile because I really struggle running in warmer weather.
Yeah? My thoughts were exactly “40 miles a week?” I just finished a 16 week prep to a half marathon and I didn’t cross the 40 mile a week mark. Most of my training was zone 2. I’d wager his overuse injuries were more due to the rapid increase in running miles
@@sage.trains Not so sure about that myself. It may well be just imbalances in his running form. I have also just started this method since my Garmin was suggesting these 6:00min/km pace runs (which I later looked up and identified as zone 2 training). Like many others, I had never thought of running that slow/easy, but perhaps unlike many others, I hate running anything more than 5Km, actually before this I had only run 10Km once in my life! So anyway, I have now run only about 10 times with this pace in the last 5-6 weeks and beween 7-10Km each time and sure enough my left foot hurts on top and my right foot cramps! It is obvious I am not running symmetrically and the ""sudden" prolonged running showed this up, as well as I may be missing some nurtients, electolytes, iron whatever. But apart from that I concur about the sense of euphoria, that running high that I vaguely remember from my youth!
If you refer back to his last set of labs you will notice that his hemoglobin levels rose while his iron levels decreased. Iron is required for the formation of hemoglobin which is the protein responsible for the binding of oxygen to the red blood cells and the release of oxygen at the tissues (perfusion). Hemoglobin is also responsible for the binding of carbon dioxide (CO2) to the red blood cells. CO2 is the by product of the metabolic processes occurring within the muscles. When we exercise, particularly aerobic training, the muscles have an increased demand to receive more oxygen and diffuse and eliminate the carbon dioxide (CO2) through respiration at the lungs. Fun fact, humans lose weight from eliminating CO2 during respiration. You literally lose the weight through breathing! So basically, because his body was undergoing a stressor (running/aerobic training), his body adapted by producing more hemoglobin to being more oxygen to the muscles and eliminate the CO2. Iron was used during the formation of more hemoglobin. A similar process happens when individuals move or travel to locations at higher elevations. Although the labs will stabilize as the body makes these adjustments, most people who live at elevation have a higher than normal hemoglobin level. The higher the hemoglobin, the better the body is at bringing more oxygen to the muscle and getting rid of CO2. Lastly, yes his iron levels did decrease but is still within the normal reference range so it is very unlikely that an iron deficiency resulted from poor nutrition. That would result in a decreased hemoglobin level, not increased. It’s crazy what the body can do without any conscious input from ourselves! I hope you found this educational and this was written in good faith. I enjoy teaching and it also helps reinforce my knowledge and understanding when I do so.
I started zone 2 running a while ago and I am quite happy with this new habbit. In my opinion you jumped from not really running to 40 miles much too quickly. I think you would have felt much better had you done a 6 month experiment starting at a quite low milage. Otherwise thanks for the great video! All the best!
Informative video. Dr. Attia is a wealth of knowledge.
To mitigate many of the issues you’re having because of running, switch to walking at an incline to hit your zone 2. Also, consider changing footwear. Try something minimalist so you can eliminate heel strikes. If you do try minimalist shoes, take it easy at first. Your feet must adapt.
Also, killer ‘stache!
Minimalist shoes require calf workouts and stretching if you have used raised heel shoes your whole life
@@defeqel6537 In my opinion it doesn't require any extra workout, it does require you to start with a very low volume, for example I started with 1k a week, increasing distance every week depending of how i feel after the run, it took me like 6 weeks to get to a 5k.
A simple way to stay in zone 2 is to put a treadmill at the max incline of 15% and then walk without holding on at a relatively slow speed of 2.5 to 2.8 mph.
This should keep the HR in the sweet spot of 130-150bpm with the goal of 30-60 min in duration. The best part about this is you burn WAY more cals than running with far less impact.
You burn more calories in zone 3 vs zone 2 , time equated. its simple physics.
@sunnyBLR - Actually, max incline walking does burn more than flat ground running and even has a higher MET score.
Awesome video on zone 2! For your back pain and tendinitis, I recommend working on running form and mechanics. Adjusting the foot strike so it lands under your center of mass helps lower the impact to your body and creates more running efficiency. I also believe having a higher knee drive will help your quads and glutes develop more type 1 muscle fibers which will help you stay in zone 2. High knee exercises like Marching drills (the 100 up), or those Kenyan and Ethiopian runner drills will help with mechanics a lot!
I have hip pains from lifting the legs up during running. Would you recommend the same exercise?
@@goku445 it’s hard to say exactly without knowing more details about the pain. Generally, if there’s pain- I’d give it some rest. Maybe some mobility exercises and stretching, possibly some low rep higher load strength training with lots of recovery.
If you’re not used to lifting your legs up for high knees, I’d do low intensity drills in Zone 1. I’d get those muscles comfortable and strengthened for use in zone 1. Then ease into it in zone 2 - maybe with some run/walk intervals at first.
@@coolvalleydude thanks!
Aw man. I have experienced this exact thing. Right achilles pain shortly after I started seeing real progress in zone 2, and I ended up dropping it for far too long. I’m just getting back into it, and I think for me, if I encounter this again, I will try to change the medium. I enjoy a good bike ride or elliptical session too, and the variety may just be my saving Grace.
I'm a cyclist and Z2 has worked for me. Using it has meant that I can keep the same level of fitness for just a little over half of the time.
In an effort to learn of the experience of others, I watched and listened to your post and enjoyed it thoroughly.
Some of what follows might well be in other parts of replies or posts and it's mostly borrowed insight or anecdotal but I hope it contributes to converting more folk to the benefits of Z2.
You mentioned that your cortisol level rose.
The stuff I read prior to taking up the Z2 stuff seriously warned of the perils of Z3. Namely it's not only the zone that cyclists refer to as 'junk miles' but also a level of effort which promotes the production of cortisol. In turn, that promotes the deposition of fat. Visceral fat in particular.
I'm in my 60s and look after myself. Although I am slim I had a pretty high level of visceral fat and was not as neat in the middle as I'd like to be. I thought that it was a genetic/age thing. Nope!
Had a look at my riding and Z3 seemed to predominate.
Shifted onto Z2 and visceral fat levels fell dramatically. The waistline also came in.
Without all the testing it's hard for us (amateurs) to hit our zones spot on. My guess is that if we wander up out of our true Z2 that we will end up stimulating production of cortisol. We'll still be healthier than sitting on our backsides but that is something which might happen.
My method to find my 'true' Z2 was to go onto the turbo and find the level of effort at which my heartbeat rose for 45 minutes and then began to drop. From what I've read, that seems to be an indicator that your systems have switched onto fat burning mode. Namely, it costs the body less energy to burn fat and therefore your heart rate drops when the relevant mechanisms kick in.
It's boring ..... boring ..... boring to be riding for long periods at that easy a workload. There's no getting away from that and we all have to find our own ways of dealing with it. However, as far as I can tell, it's what shifted my visceral fat.
You mentioned that your testosterone level dropped.
I'm told that when we ride at Z7 efforts we produce testosterone and HGH. So, a couple of times a week I factor in 90 seconds to 3 minutes of Z7 efforts on the bike and one session of 'legs' at the gym or at home where I'm doing big grunty lifts. The periods spent doing this were derived from suggestions that 90 seconds was the minimum accumulated time for the benefits to be optimised. Even at this age, doing that allows muscle mass to be maintained with minimal investment of time.
There has been a temptation to explore supplements but it's a road I am wary of for all sorts of reasons.
Like you I'm in it for longevity. Having recently become a grandparent, the long term plan is to be able, without assistance, to lift my great grandchildren into my arms. I'm looking 25-30 years into the future with that hope.
All my life I've tried to stay active and have tried to be competitive in a variety of sports. The current ambition of being able to lift my own great grandchildren into my arms is the first target in which I have ever truly felt the fire of a goal that was/is truly worthwhile. A few months of focus on Z2 each year followed by a shift to other intensities looks to be the pattern for optimum health for the time I have left and maybe even extend that time.
In the meantime, keep up the good work of encouraging others to make the best of themselves and to enjoy their bodies.
day one of a 16 week marathon prep for me. just did 50mins staying in Z2 ... felt so slow and nearly takes more discipline to STAY SLOW vs staying fast lol.
Really interesting video. I like how detailed you are in your assessments. Professional cycling has become incredibly fast now because every possible parameter is measured. If you are going to do zone training, there many other variables that you have to pay attention to. Best of luck to you.
really interesting! as an older guy-69yrs-i am always looking to find a new ways to maximize my training and i'm hoping playing around with Zone 2 would add some benefits. thanks for the effort and sharing. thumbs up.
Really good insights here and super relevant for me. I've been treadmill running for 6 years nearly every single day - very short interval running sessions on weekdays with longer runs on weekends. About a year or so ago I started heart rate zone training. I also do cardio/HIIT workouts nearly everyday. So, all of this has been catching up with me and I've recently started feeling lower back pains and aches too. Combination of that and age I suspect - I'm 47. I've suspected that this was running related and I'll be checking it out soon. But just wanted to say that a lot of the things you said chimed with me so it was useful for me!
Best practices are seperating your lifting and cardio to be as far apart in the day as possible. Otherwise their recovery mechanisms are competing with each other and your excercise becomes a little less efficient
Research please
there is literally a boatload of research you could find on the subject by just looking through the journals but since you dont seem like the type that does that ill link you to somone who has read them and gives very condensed explination with some practical advice thrown in.
Mike Isreatel's video called "Lifting vs. Cardio" on a channel called "Renaissance Periodization" and the big thing relevant to my statement is at 2:59. that should explain it quicker than i can. have a good one :)
@@perserverance333
Great video and I’m glad you are referencing Inigo San Milan. You are right that this training is very time consuming, so my suggestion to anyone who is concerned, do the minimum effective dose which is 3 x 45 minute runs per week. This training should be viewed as much for longevity and health as performance. Make it part of your lifestyle and reap the long term benefits as you will make continual improvements if you keep doing it.
this may be one of your best TH-cam videos.., great information here
Thank you!!!! That means so much
7:38 Bro, kein Wunder, dass du solche Schmerzen in deinen Gelenken hast. Dein Laufstil ist wirklich katastrophal. Läuft so heftig mit gestreckten Beinen über deine Fersen, dass ich förmlich jedes Gelenk bei jedem Schritt schreien höre. Daran solltest du wirklich arbeiten. Der Fersenlauf ist ein Killer für jedes Gelenk. Aber dennoch, vielen Dank fürs informative Video. 🤝🏼
Zone 2 is about the energy utilized during an activity, not a particular output or a certain level of stimulation of the heart. Combining walking and running to achieve a heart rate that would otherwise correlate with zone 2 activity if it was a continuous effort might not be zone 2 at all (some of it is over, some of it is under). If even power walking is not enough, you should find a weight vest, walk backward, or find some way to do your workout at an incline to marginally step up the intensity.
I thought the same thing. Heart rate is not a predictive indicator for what metabolic processes is used for exercise. That would be the intensity and point of duration in the workout. The majority of the metabolic processes taking place for protocol is going to involve oxidative phosphorylation. Evidently you can run for 20 minutes, raise or lower your heart rate and magically start burning only fat.
Definitely enjoy watching as where I come from in my world you go harder to get better and run faster to move faster. So changing it up.
Take turmeric tablets to reduce your inflammation and see the effects of that after 3 months, even 3 weeks will make a difference
Interesting video, thanks. I feel like I am similar shape and fitness to you so I may try this too. One point I thought would be useful to mention is that high calorie prolonged exercise often causes your body to try and compensate in other systems to reduce energy expenditure (your body REALLY wants to stay the same weight). This manifests as more efficient hormonal processes susch as the testosterone system. Just because your levels dropped, doesn't mean the impact isn't the same on your phenotype. Basically, the system is just more efficient. Same goes for inflammatory processes. Of course, like you said, diet plays a role, but your body will always aim for equilibrium. Sorry about your injury and thanks for sharing your lessons learned. Have subscribed.
Two points of feedback:
1) Although your exercise test was on a treadmill, you did not have to only jog to improve your measurements. There will be a carryover with other forms of movement that get your HR into the zone 2 range.
2) You would have avoided injury and burnout if you cross-trained with swimming, dancing, light weightlifting, rucking on a stair stepper, or any other form of light exercise. Diversifying your movement will keep you engaged, increase consistency, and lead to better outcomes.
Appreciate you talking through the struggles and the injuries, I actually really enjoy running but as soon as I start making really good progress all of a sudden a hip flexor or a tendon gets sore. It's tough, very impressed by these people who do this week in week out.
Another great video. I really enjoy your content. Since I am in my 40s (and just like Dr. Attia suggests) my zone 2 is easily reached and kept with a steep incline (10+) on a treadmill and a moderately slow walk pace (3.2mph).
12/3/30 baby (12 incline, 3 mph, 30 min)
@Shervin Shares I'm 2 years into a primarily zone 2 focused training regimen for distance running. I've broken well into the sub 2 hour half marathon, but doubling the distance without even focusing on breaking into sub 3 hours feels like it's going to be a years long journey. The pains you describe are very real and happen often towards the end of each 8 week mini training season, and I'm always forced to back off for a few days. Here are the 2 things that have helped me the most. 1, losing weight. I'm currently at about 145 lbs, started at 165, 5'10". This has made a huge difference in endurance and pain reduction. 2, training as often as possible either barefoot or using minimalist footwear (zero drop, no padding, thin (sub 5mm) soles). In regards to item 2, your form changes drastically when you limit the amount of padding and allow your feet to feel the ground. The body knows how to optimize form when you remove the unnatural barriers between yourself and the ground.
Lastly, don't increase your mileage too much and too frequently. That's a recipe for pain.
Looking forward to your updates.
If you want to live a long and healthy life focus more on efficiently. Remember how when you started bench pressing and learned the proper technique it instantly upped your numbers by 30% or more. The same can be done with running. Optimizing you gait cycle and making your body more fascia driven will make running less exhaustive due to you running more efficiently. Also it will reduce your chance of getting injuries especially whilst running as younger thousands of steps / reps in a single workout. Simple things like not heel striking, landing mid foot under your center of gravity not in front of it and focusing on not dropping up and down too much should already help. More precision will probably require a running coach or a functional patterns practitioner.
This video is structured perfectly. I really enjoyed your blend of learned knowledge and how you utilized it.
Thanks, super helpful. I tried running in zone 2 without looking much into it and felt it was impossible to not go over or under. Looks like it just takes time and patience like anything else.
The vast majority of people are probably going to tune it way easier walking an incline.
Amazing video
One like no replies wow
I'm using it for 2 years, and my weight has dropped from 100 KG to 79 KG, Besides good sleep, I'm able to run 5-10km daily depending on my mood, and every 2/3 weeks I run 21km , my pace went from 9min/km to 6:35min/km.
that's awesome! nice progress
I totally agree that training part time on a bike when running is the goal is a great way to save your joints. At 62, I have an untreatable permanent stress fracture from running in my 30’s and 40’s. Great video, I loved the in depth analysis and explanations. Keep running but also do the stretching and mobility and just give cycling a try for part of your training. Your joints will love you for it!
wow my favorite youtuber posted, i just killed a box of dominos pizza so my weight will go up but thats okay because my subscribers will too
HAHAHA
Great content. I am pushing 60 and recently have been doing kettlebell and clubbell workouts for strength and functional training. Can’t say enough good things about this. It helps to keep my workouts short and I feel like it does address some of the ailments you expressed. I recently got onboarded with Zone 2 training also through Peter Attia and am trying to figure out what works best for me. The idea I am working on with that is 3-4x a week with at least 2 of times on tread for 45-60 min. Other days are long walks. I also walk about 1 mi as a mobility walk/warmup for my weight days.
I hate zone 2 training but I try to integrate it into my workout routine at least twice a week. Usually on a rower or a bike, I definitely need to start running more. Impressive you were able to maintain it as long as you did!
Amazing video! Only thing that killed me was the heel toe running. I've been running for over half my life now and it's crazy to me how this little thing gets overlooked. It is absolutely something so many people, me included back in the day, gets wrong about running because of shoes and that it is never explained unless your coach corrects your form. A great way I like to show people how to run is to have them run barefoot on grass as it shows that naturally you do not want to land on your heel first. It's very uncomfortable. Your calves are like the suspension for your body as they are supposed to help absorb shock (plus do the whole help push you off the ground thing). Hard habit to kick but landing on the balls of your feet (NOT ON YOUR TOES) will help out tremendously with joint and back pain and it puts you in a much more natural body position for running. Hopes this helps someone out there!
Edit: this is the first video I've watched and after clicking on the very next video he talks about how people mentioned the heel striking XD
Totally agree. No wonder fast animals have already evolved to front-foot running.
Dude thanks for doing this! Awesome video. I've been using the maf method to train for hiking in the PNW and it has helped a ton. A little different than Attia but pretty close and the same idea. Resting heart rate is going down, I feel better and looking forward to Continuing it. For people that can't run you can also do incline walking on a treadmill which also works well. Again great video!
Slow training was the secret of old time Olympic runners…called Long Slow Distance. Those guys overdid it running 100 miles or more per week.
Zone 2 burns fat, grows new mitochondria, grows new blood vessels, allows higher cardio volume without injury or discouragement. Sweating = detoxing. Your body adapts to do long duration aerobic exercise.
For out of shape people, walking is fine to start.
Hello, I must say a lot of the things you are talking about are things I learned the hard way... 15 seconds for 3 months sounds like a lot, I am on a journey with the same approach for like 8 months now and I managed to get 1 minute and 10 seconds from zone 2 only. Keep doing the work !!!! Really enjoying your content.
Perhaps I’m missing something but it appears that there is adequate exercise volume but relatively low intensity and that is just repeated over and over?
Your video was fascinating to watch. I’m 74 and ran long distance for exactly 50 years until atrial fibrillation stopped it. I had never heard of zone 2 and every sciency term you use is unknown to me. I never had any medical tests and was never aware of any of those blood measurements, VO2 tests or my heart rate whist I was running. At rest, my pulse was low 40s. I was a vegetarian for thirty of those fifty years and followed the Pritikin high carb, medium protein, low fat regime. Primarily the aim was to get thin and to stay thin. I never lifted weights and only taught myself to swim when I was thirty one. I only did that to beat the terror of water I’d had my whole life. I never swam after that. I always ran alone, mostly at night on country lanes and never with headphones.
I ran three marathons (with a best of 3:10) and a 1:28 half. I ran for the endorphins and because it was what I did.
Now, in my dotage, with lumbar stenosis making even walking painful after each quarter mile (stop, stretch, repeat), I’m dead hanging and getting into Ido movement stuff. Ans of course I wonder how much better I might have been with the sciency knowledge. What I do know is that those runners who broke the 2:20, 2:15 and 2:10 marathon barriers knew none of that info either. They just ran and ate whatever they could afford.
I'm taking from this video that Zone 2 running changes your facial hair consistently and you can't change my mind.
Zone 2 training or just running slow in general is amazing! I was the most unfit person imaginable for my whole life (16 years) and when I first started running I made some very small gains only to then get even less fit and extremely tired because I pushed myself way too hard. Now after about 6 months of low heart rate training I finally made some progress: I went from running a 15 minute mile at 165 BPM (which was zone 3 for me because I just couldn't to zone 2) to running a 12:30 minute mile at 150 BPM. In my experience you don't need to constantly monitor your heart rate as a beginner though, you just need to breath through your nose and run at a conversational pace.
For people with no Marathons aspirations (like me). You could train for zone 2 with much less impact on your joints by either rucking (adding weight on a wearable vest) or making the treadmill more inclined so you have more resistance without the need to actually run to reach the needed HR zone.
Anyway great video and as a subscriber to Peter Attia’s teachings and insight I can say that changed my life.
Rucking with a loaded pack on a tread builds character
Excellent video, I think this is one of the few videos that state that a Zone 2 needs to be developed, even if you are a pretty athletic person.
Try rucking with 30-50#’s. Gets you in zone 2 without the impacts of running.
Agreed. Very good form of cardio
@@turnip7982 for me it's easier on my knees than running bar far. Also for some people doing an incline walk is good too and easier on the knees.
I like that you did a video of running for 90 days instead of the typical 30 day stuff. Also enjoyed your content and the details you included on the running test.
Well done on your zone 2 training journey Shervin that will surely help for your future marathon training cycles. This is just the beginning. Exciting to watch you progress further in your training and racing in the coming years. 🏃♂🔥🔥🔥🚀
Great video.. to add value / context here. some years ago, i spent nine months doing zone 2 (mostly) on bike rides to train for a 100mile charity ride. My RHR was around 75/80 bpm and i was 20kg/44lb over weight (started at 13st 2lbs) and could barely ride 8miles in 1 hour after 5 years of not riding. After the first few months of doing steady state/zone two i started loosing weight and eventually got down to 11stone/72kg nine months later and around 1800 miles of training. My rhr dropped to 52bpm. The affect was that i could easily ride 2-3 hours at zone two and would probably have gone further for longer on consecutive days, but balancing that with a young family and time demanding job working 48hr weeks on shifts would have been almost impossible. Zone two works- you have to be patient but the gains are noticable. I found that as my aerobic base increased/improved that I would be able to go higher gears and faster with the same HR effort
I can very much relate to the running injuries, due to not stretching pre and post workout, warming up, etc. I've focused a lot more on that, as well as, listening to my body.
12:24 fifteen seconds is amazing bro 👏🏽 especially since I also have background in swim where every tenth of a second makes a difference.. you’re right to feel inspired and proud. great video
Great video! I find adding some crosstraining in zone 2 heart rate running helps avoid injuries as well untill your body acclimates to more mileage. Ellipitical, cycling, rucking, or incline treadmill walking are all great low impact ways to supplement building aerobic base for training.
YESSSS I feel like incline treadmill walking is underappreciated as a form of crosstraining one can do!
Very cool that you did this without being sensational. I probably had similar results when I tried months of zone 2 running.
Then I tried it at Hotworx (which doesn't really encourage Zone 2), and got better results. Better mobility, less hunger, less inflammation, and more pronounced affects on resting HR. I do most of my sauna work on an assualt bike, but I also do some in the yoga rooms, where I do the 108 Buddhist postrations. Yeah, I stay in zone 2 doing those as well.
At 6' 5", I weigh 230 lbs at ~15% BF. All my zone 2 training is done walking on an inclined treadmill ==> Much less impact stress. It's boring, but it's really the only zone 2 training I can stand at all. I was a runner when I was younger (and lighter at 215-220 lbs), but it took its toll on my shins, knees, heels and hips.
yeah well, that's inaccurate.
run slower. you can even "run" with walking pace.
@@timvanmonero2720, trust me, I tried going slower. I loved running and the "high" you get from it, but when you're tall, you have to choose between being a beanpole runner (to get your weight in the 180 lb or below range) or a muscular looking non-runner. I chose the latter.
@@DoctorHemi inaccurate.
you do you.
@timvanmonero2720 , I'm 56 and I've been very fit since the age of 15. You look very young and overweight. When you get fit and stay fit for a few decades, you can get back to me on how accurate I am.
Or use a protocol with a gradual, graded program and actually train with some intensity. I’m not even close to a “runner” but I do enjoy a treadmill hike with a loaded pack. Actually training with enough intensity to trigger adaptations instead of walking around for 12 weeks for very marginal improvements. You do you.
This is the video I needed to watch. Started running 5 months ago without doing zone training and knew something was wrong (injuries, scattered improvements, grueling runs, etc). Although I implemented weekly stretching/yoga sessions that helped
Starting zone training asap
Thanks for this. Didn’t realise it impacted testosterone like that. Would be good to see how you can resolve this. I think base training gives you loads of energy for everyday life and if you can fit the training into normal activity (like running to work) then it can be sustainable. But you need to make sure you have the right shoes, technique and keeping the right muscles stretched are essential. Once you get past 12 weeks build, combine structured interval training and break it up short runs and speed work and you will see the speed for zone 2 go through the roof.
These hormone results may have decreased or changed simply based on the time of the day in which his labs were taken. Both Test and cortisol hormones fluctuate at different times of the day.
So glad to see a “I tried this” video that was actually 3 months rather than most of the lifting videos that are a few weeks to a single month.
My muscles are mostly type 2 so when I jog, my muscles harden up really fast if I run too slow (HR hits zone 3 easily, impossible to be in zone 2). If I run too fast then there's lactic acid buildup after about 300-400m (upper ranges of zone 4 even zone 5 depending on pace).
But I can sprint pretty fast and yes zone 5, around 177-183 HR, 35 male, decently athletic.
Walking on a treadmill at an incline can get me in Zone 2
Sounds like a great football player or sprinting events in track. I have them a similar distribution. I find that HIIT training is the route to peruse for increasing VO2max
Good vid. I did LOL over “zone 2 is this new thing” triathletes and cyclists have been training in zone 2 for 20 years now. Good to see everyone else catching on.
I spent 3 months also with zone 2 when i am start active in running on june'23. I am happy now, because my HR relative low compare to same age to me.
Trying to stay in zone 2 is especially hard for running considering all the outside factors that can affect your heart rate. Zone 2 training is good, but, the trade off of usually poor running form comes with overuse injuries. Implementation of strides after easy zone 2 runs could help by keeping your form in check to reduce chance of overuse injuries
I've been a lifelong athlete but never a runner. I ran as part of my training but I never focused on it as something I could do and enjoy and benefit from. At 47 I started running seriously and I love it. I'm super bummed that I didn't start sooner and I missed so many miles and opportunities. I love running and I don't think I'll ever quit now.
Have just started running zone 2 and currently hate how slow I’m running, recently completed my first half marathon at 5:39 per km pace and now it’s up around 6:45 to run at zone 2. Gonna stick to it and see how it improves
And result ater 3 months is??🙃
A few years ago I was really struggling to run in zone 2 for a long time. I knew it was really important but I really hated the slow pace. 18 months ago I became a greenkeeper and I sometimes walk up to 30km/day, 100km/week. My fitness level is so much better than before, even when I trained 3/4 times a week (soccer).
Conclusion: Walking/Hiking really works!!!
Congrats on your work and dedication.. I had the same problems but training the soleus and getting running shoes or atleast shock absorbings pads that you put în the shoes did the job for me. Keep up the good work🎉
This inspiring! I started running 1.5 years ago for heart health. Not much gain. I recently started zone 2/3 training. I have to do a jog at a 15 minute mile to stay in a low zone. But I’m seeing improvement after 2 weeks! So I’ll definitely keep it up. Thank you for sharing!
Crazy, I got posterior tibial tendonitis when i started going 50-55 mile weeks. But I had just crossed over the year mark, and had been doing 50+ miles for 3-4 months at that point. Recovery is so crucial. I think it was because I wasnt giving my body a proper rest day too. Great insight man on how you've built up your zone 2 and pace. I just started running again and its been 4 months since my injury. Building the volume back slowly. Really curious on how you progress man, best of luck.
How for the love of god did you recover from this?? I have the same thing for a year now. I’m taking exercises more seriously with calf raises straight and bent and ankle strengthening exercises and stretching. Should I just run through it? How long did you take to recover and what did you do
@@rfrnproductions8413 lots of ice, lots of stretching, and biking. 0 running, and i did only lifting for upper body and single leg movements on my right leg which is fine. 2 weeks ago i started lifting and doing things w left leg, and barely lost any strength.
Thanks for the video. This was super insightful. I have started Zone 2 running today and man it was such a wake up call to realize that I don't have a Zone 2 base.
Everyone has a zone 1-5. You don't create the zones, they exist because you have a heart. If you run in a zone that primarily burns fat, it's your zone 2. Maybe she meant your zone 2 wasn't developed enough, otherwise she's being absurd. You might be an extrovert because I unlike you look forward to my long z2 runs the most as it's almost like a meditation and me checking in with myself. Literally hit flow state, as you mentioned, every single time I do my easy runs at my z2. Intervals and Tempo runs are different kind of fun, but too short. Love your content!
Yeah, she was absurd. You don't create a Zone 2, you don't develop Zone 2. It exists, and you either run within it or not. Also, trying to define Zone 2 by estimating fat vs. carb burning seems weird to me. Much better to just go by feel, or try to run under your LT1 (first lactate turn point).
How you check at home the LT1?
@@curtbentleyI think what she meant is that he can't run and be on zone 2. It doesn't exist as a zone when he's running, he goes above immediately. But besides that, there's really only 2 distinct physiological thresholds, so technically there's only 3 zones. But it's helpful to split into more, but it's arbitrary. There's different systems and ways to split training into zones, and there's no single correct one.
@@alondinbar6193You can but a lactate reader. Cost bout 250-500€ and each test is about 2-3€. Usually, pro runners do 2-3 tests per hard threshold session, but when jogging or doing "zone 2" work it's just by feel.
"I was running 10, 11 minute mile pace. Super easy." Ok, your super easy is like my goal in life. lol Great video. Thanks!
I love the depth of research that went into this!
I don't remember if you mentioned how long you took to increase your weekly mileage, but you need to do it very slowly to avoid injury. More specifically, after you're actually running 3-4 times per week for 30 minutes, you need to start increasing time on feet or miles slowly. It takes months for your tendons to strengthen. They don't have the blood supply that your muscles do but they can adapt over long periods of time. So you will feel like it's easy and you're holding back, but your bones and, to some degree, tendons will strengthen. They will adapt, given enough time. If you don't do this, you'll get tendinitis, shin splints, hairline bone fractures, etc. Normally, the guideline is to increase no more than 10% per week, but given that you are heavier, it's too much. I edged over 10% per week and had one fast run on a hard surface, then my right leg felt funny when walking. Turned out I had a hairline fracture in my pelvic bone that took 6 months to heal. All this injury will also cause inflammation and reduce health generally (probably impact testosterone, etc). I don't think easy running should impact testosterone much, it's the overtraining. I can't even run continuously for 30 minutes 3-4 times a week anymore. But I am currently planning on taking over a year to go from where I am now to doing the NIH recommended 300 minutes of moderate aerobic exercise (zone 2 running). There's no rush - the long term goal is just to live long.
“I wanna run a sub 3 hour marathon” yeah, don’t we all 😂