Been focusing on zone 2 training this year. When I stared, around January, I was able to run 10k with pace of 6:45 in zone 2. In September I got to the 6:00 on the same distance. It takes ages, but benefits are worth it!
I was also experiencing this until i started training to run with only my green zone (i am only basing on my smartwatch for my heart rate) and just trying to maintain 135 to 145 bpm
Note that Garmin Zone 3 (Aerobic) is the equivalent of Zone 2 in most HR training plans. When I see people saying they just can't stay in zone 2 it is usually because they are measuring with a Garmin watch.
Tried zone 2 training for couple weeks, however I saw on my Garmin that both my race predictions and my VO2 max were getting worse than ever before. Eventually I found out that it might not have been calculating the zones accurately, it was based only on max HR, and it started zone 2 at around 35%, which was a bit suspicious for me, most sites and calculators start the scale from 50%. I adjusted it to use my heart rate reserve instead, and fixed the zones to go from 50-100%, and it gave me a lot more (10-15) heart rate to work with. Now, my zone 2 pace is below 6:00/km, which I feel much more comfortable with, whereas before I had to go sometimes even slower than 7:00/km, and did not even break a sweat after an entire hour.
I have struggled with heart rate because of adrenal fatigue. But that has been improving considerably. The next big hurdle is avoiding running for ~40 years. Now I am pushing through the pain of tight muscles from sitting at a desk chair and on a bicycle seat all that time with no weight lifting or impact.
Everyone struggling with low HR training. Everyone suggesting run walk. I could not maintain low HR for the last 18 months, but accidentally due very hot weather in Asia I started running during holiday for a month at my father’s house and at the backyard such 30x30 meters and that all started learning to run really slow such as 12min/km plus improved my form
Heres a question for you, a lot of times while running in zone 2 or thereabouts my heartrate slowly goes up to 138 or so then falls back down to 128 or slow a slow oscillation every 3 or 4 minutes, any idea why this happens?
I am a beginner and only able to run in zone 2 for about an hour. I just start walking and get to a jog of around 8 min/km for about an hour for 7km. Ive tried going faster but i get gassed out after 5km. Is there anything i can do to improve my speed and how far i can run?
Been focusing on zone 2 training this year. When I stared, around January, I was able to run 10k with pace of 6:45 in zone 2. In September I got to the 6:00 on the same distance. It takes ages, but benefits are worth it!
But is your best time significantly faster?
What was your weekly milage?
I don't have low heart rate (zone2) when it comes to running. Soon as I try and jog I go straight to zone 3 from zone 1.
IMHO This will come with practice
I was also experiencing this until i started training to run with only my green zone (i am only basing on my smartwatch for my heart rate) and just trying to maintain 135 to 145 bpm
Try adding a weighted vest or backpack. The added weight while you walk can help keep you in zone 2.
just run-walk alternatively, it's very annoying I know, been there done that...
Note that Garmin Zone 3 (Aerobic) is the equivalent of Zone 2 in most HR training plans. When I see people saying they just can't stay in zone 2 it is usually because they are measuring with a Garmin watch.
Tried zone 2 training for couple weeks, however I saw on my Garmin that both my race predictions and my VO2 max were getting worse than ever before. Eventually I found out that it might not have been calculating the zones accurately, it was based only on max HR, and it started zone 2 at around 35%, which was a bit suspicious for me, most sites and calculators start the scale from 50%. I adjusted it to use my heart rate reserve instead, and fixed the zones to go from 50-100%, and it gave me a lot more (10-15) heart rate to work with. Now, my zone 2 pace is below 6:00/km, which I feel much more comfortable with, whereas before I had to go sometimes even slower than 7:00/km, and did not even break a sweat after an entire hour.
I have struggled with heart rate because of adrenal fatigue. But that has been improving considerably. The next big hurdle is avoiding running for ~40 years. Now I am pushing through the pain of tight muscles from sitting at a desk chair and on a bicycle seat all that time with no weight lifting or impact.
Awesome, thanks for the information, please share about exercise and workouts for runners 👍
Thank you!
Great insight for novice runners
Yup, this video nails it
Shortly said, there are no shortcuts for running in low hearth rate zones.
Everyone struggling with low HR training. Everyone suggesting run walk.
I could not maintain low HR for the last 18 months, but accidentally due very hot weather in Asia I started running during holiday for a month at my father’s house and at the backyard such 30x30 meters and that all started learning to run really slow such as 12min/km plus improved my form
Heres a question for you, a lot of times while running in zone 2 or thereabouts my heartrate slowly goes up to 138 or so then falls back down to 128 or slow a slow oscillation every 3 or 4 minutes, any idea why this happens?
Maybe psychological or your gear is off.
I am a beginner and only able to run in zone 2 for about an hour. I just start walking and get to a jog of around 8 min/km for about an hour for 7km.
Ive tried going faster but i get gassed out after 5km.
Is there anything i can do to improve my speed and how far i can run?
If my max heart rate is 180 what is my zone 2?
180-your age=(your MHR)
My zone 2 running kills my knees. Maybe it's my running form 😔