First, hills pay the bills. If you can run them, do! Second, in my 46 years of running, I have to say that the runners who have the most trouble running truly easy Z1 and Z2 are men. Sorry, but true as a generalization. I get it! I used to run a lot in that middle zone, not fast enough and not slow enough, and couldn't get my miles up because of fatigue (I'm old😆) or would get injured. I finally embraced LHR training a couple of years ago, and not only have I not been injured in over 2 years (knocking on wood as I speak), but can run a faster pace at a lower heart rate and increased my mileage. Ran 7 marathons (at 70), this last year and BQ'd 3 of them with an 80/20 and 90/10 approach. Nice rendition of O Canada btw. 😂
@@MidLifeRunner not running Boston this year, but hope to be there in 2026. Next up for me is Tokyo (6th Star, 7th is you count Sydney, which I ran in 2024--awesome marathon)
Zone 1 should be us mid-life + runners' happy zone. I never keep it in one zone anyway. I never know what kind of run I am in the mood for until after the first 5 minutes of warming up. I know I am not the only one. But in your hill country one has no choice but to get to zone 5+. Thanks for all your great videos in 2024. Happy New year.
Happy Midlife New Year from another mid-40s ‘tuber! Don’t sleep on Z1. Years ago, I did all my “easy” runs at 7:30-7:45. Whatever, it just HAD to start with a 7, #amirite? Because #StraVanity. Back then, my marathon PR was 3:04. I started doing all my easy runs actually easy, which ended up working out to mid-8s, and kept my hard days hard. Result: I got more healthy miles in and started racking up sub-3 marathons. Ran a 5-minute PB at the age of 43 last year to get under two-fifty, and 30-40% of my easy runs were in the 8:45-9+ pace range. I mean, I get it. We are all just a collection of anecdotes, but for me, Z1 (which I run by RPE) is the most undervalued intensity.
At least 1 person watched your video! 😅 I have been running zone 1 for the last two weeks. It's a safe way for "me" to ramp up the miles. Added 25% last week and another 25% this week to build for marathon training. Love your content.
I take the dogs out for a few miles to force zone 1. Actually look forward to it after workouts. Really helps recovery. BUT now even they are rejecting the boredom but I dont mind. Another great video.
I look forward to reaching such fitness level where my z1 or z2 easy runs are 10 min per mile or faster. Currently after about an year of running, my zone 2 is still around 13min per mile. I would really enjoy just cruising at 10 min per mile at a low heart rate to build fitness and enjoy outdoors while preventing injury.
Great video on easy running. I implement a 80/20 ratio and it’s improved my running considerably. 80% of weekly runs in easy mode(zone 1) and 20% hard which will include a speed session and separate long run(usually a double session).
Canadian national anthem is maybe the best all time. Love going to hockey games when the Canadian teams visit. I’ll just hope you only run in multiples of 5k next year otherwise I’ll be completely lost. Still laughing at the Nate Bargatze SNL skit as George Washington explaining the imperial measurement system 😂
A year ago I didn't believe zone 1 was even a thing. It's like doing a plank or something lol. Hell 2 was hard. It seemed foreign or impossible that 1 is even a thing until recently. I guess your heart finally gets enough stroke volume
Yeah my HR was zone 1 just speed walking in the Texas heat. The second I started shuffling the HR would shoot to the top end of zone 2 and into z3 after half a mile . It’s amazing how strong the heart can become after some time (years).
I finally upgraded my watch so instead of tossing my old watch I said it took kilometers. The only reason I wear the second watch so I know what I ran in cases from what I ran in miles.
Great Q Rob. I go back and forth between 3-4 different shoes and I hate all of them for recovery. Skyward x, protective, stable but heavy AF. Mizuno zen. Light weight soft , but unstable and I feel my hips collapsing . On cloud eclipse - maybe the best , stable, nice rocker , but a bit firm. Maybe I should just sleep more than do a z1. The prime x strung were honestly my go to last year and probably still the softest and yet light weight at 800 miles
I wouldn't bother with it. Zone 2 is absolutely fine, mixed in with your speed sessions a couple of times a week. If I go for a fast walk (8:30 mins / km) my Garmin doesn't even register a zone. But when I go for a light jog (5:30 mins / km) it says I'm in Zone 3 even though I can do it for an hour and talk in full sentences.
@@goodyeoman4534 basing your zones off of HR will have that effect for newer/less fit runners. That's why it's best to develop zones based off of preceived effort levels.
@@originalsh4rpie372 Maybe. I honestly pay no attention to zones and just use the PRE. Although we can't feel the exact moment we enter LT1, it's easy enough to guess. I tend to use pace a lot too. For me, an easy run is about 5:30/km.
It's amazing to me that different gurus use different zone models, all call it zone whatever and we just keep up the zone talk without clarifying. I guess maf zone 2 is attia zone 1, attia zone 2 is maf zone 3, lower is for getting better mitochondria and building aerobic base, higher is for hating your runs and improving life length so you can hate your runs longer
You’ve gotten faster than you’ve ever been by leaving low HR zone training behind 🤔 HR zones were always shit on when I was in exercise physiology too bc HR fluctuates so much based on caffeine, sleep, body weight, etc.
Yeah I think z1 is more about allowing the body to recover physically and honestly if I’m forced into zone 1 that means I’m hitting those workouts with some force! 💪🏼
It would be more realistic if you put your bpm & your pace while you are running, and what trend is this Zone 1? Zone 2 is already like a recovery zone and to build MAF, even Stephen Scullion does not keen into Zone 1 run, he mostly run within Zone 2 and above which he has an increase bpm up to 145 for his Zone 2.
I’ll keep that in mind for next time . Zone 1 is more like a hobbled jog I’m forced into only when training really hard . It’s more for the physical benefit of working some blood flow to the muscles versus any sort of aerobic stimulus. Some would say complete rest is better than z1 run and I won’t argue with anyone. I feel less sore after a wee jog.
No offense, but roads are boring to me no matter HOW fast I'm running! 😂 As a trail runner, slowing down is easy... roots, rocks, and hills often demand it. Great video, though, interesting and funny.
There is no such thing as Zone 1. You're running in Zone 2 in this clip. If I jog at the slowest pace physically possible for me, my watch will say I'm in Zone 2.
@@woodenpicklebrewing8507 I'm not into Zone really. But I judge the physiological changes by the talk-test and lactate thresholds. What is the difference between 1 and 2, for example, other than an arbitrary HR bracket?
@ There is no physiological difference between zone 1 and zone 2 in a 5 zone model, but it also doesn’t make sense to me to have zone 2 start at your resting HR or zero. If everything below LT1 is zone 2, then I would use a 3 zone or some other model. My LT1 is at 140 bpm, and I use 125-140 bpm as zone 2 and 100-125 as zone 1. Why I chose 100-125 as zone 1 is that everything bellow 100 I can’t with a straight face call exercising and I find that below 125 I can run long runs without my HR creeping up during the run. If I go out at a pace where my HR is 135 after let’s say 15 minutes then after 2+ hours my HR will be in zone 3 (over 140). If I start out at 120-125 bpm my HR will be there also after 2+ hours. Personal preference, but that’s how I define my zones 1 and 2.
Zone 1 (walking, jogging when fit & very easy running when very fit) can be defined physiologically by 67%-80% of lt2 heartrate. True meaningful aerobic metabolism has been measured to start at 60% heartrate reserve which is 75% lt2. True "zone2" is set best @ 80-89% of lt2 heartrate. For myself this is 145-160bpm. True max 199 Lt2 181bpm. Cheers
First, hills pay the bills. If you can run them, do! Second, in my 46 years of running, I have to say that the runners who have the most trouble running truly easy Z1 and Z2 are men. Sorry, but true as a generalization. I get it! I used to run a lot in that middle zone, not fast enough and not slow enough, and couldn't get my miles up because of fatigue (I'm old😆) or would get injured. I finally embraced LHR training a couple of years ago, and not only have I not been injured in over 2 years (knocking on wood as I speak), but can run a faster pace at a lower heart rate and increased my mileage. Ran 7 marathons (at 70), this last year and BQ'd 3 of them with an 80/20 and 90/10 approach. Nice rendition of O Canada btw. 😂
🙌🏼 way to slay ! Killer running last year. Are you going to run Boston this year? Next?
@@MidLifeRunner not running Boston this year, but hope to be there in 2026. Next up for me is Tokyo (6th Star, 7th is you count Sydney, which I ran in 2024--awesome marathon)
Zone 1 should be us mid-life + runners' happy zone. I never keep it in one zone anyway. I never know what kind of run I am in the mood for until after the first 5 minutes of warming up. I know I am not the only one. But in your hill country one has no choice but to get to zone 5+. Thanks for all your great videos in 2024. Happy New year.
I reserve my Zone 1/2 runs for Friday. They are rewards for harder workouts during the week - and a good setup for the weekend efforts.
I like the idea of running by km instead of miles. I have been in the US for 15 years and refuse to give up the metric system!
Happy Midlife New Year from another mid-40s ‘tuber! Don’t sleep on Z1. Years ago, I did all my “easy” runs at 7:30-7:45. Whatever, it just HAD to start with a 7, #amirite? Because #StraVanity. Back then, my marathon PR was 3:04. I started doing all my easy runs actually easy, which ended up working out to mid-8s, and kept my hard days hard. Result: I got more healthy miles in and started racking up sub-3 marathons. Ran a 5-minute PB at the age of 43 last year to get under two-fifty, and 30-40% of my easy runs were in the 8:45-9+ pace range.
I mean, I get it. We are all just a collection of anecdotes, but for me, Z1 (which I run by RPE) is the most undervalued intensity.
Works that blood flow and massages the spirit at the same time. 💪🏼 here’s to some fun races in 2025
It's still crazy to me how well you can speak while running. 🤯 Merry New Year!
Oh the shenanigans 😂
Let’s go zone 1!
Love your channel buddy! As a mid life runner i totally relate to everything you’re saying!!
Happy new year!! 🏃👟
🙌🏼
At least 1 person watched your video! 😅
I have been running zone 1 for the last two weeks. It's a safe way for "me" to ramp up the miles. Added 25% last week and another 25% this week to build for marathon training. Love your content.
Thank you for the kind words
Best of luck on the marathon 💪🏼
I take the dogs out for a few miles to force zone 1. Actually look forward to it after workouts. Really helps recovery. BUT now even they are rejecting the boredom but I dont mind. Another great video.
🙏🏼
As a Canadian I'm here for it!! 🤘
🇨🇦
Use zone 1 quite a bit , tend to insert z1 5k's in between normal training rotation unless my coach stipulates really easy on a planned run
I look forward to reaching such fitness level where my z1 or z2 easy runs are 10 min per mile or faster. Currently after about an year of running, my zone 2 is still around 13min per mile. I would really enjoy just cruising at 10 min per mile at a low heart rate to build fitness and enjoy outdoors while preventing injury.
Great video on easy running. I implement a 80/20 ratio and it’s improved my running considerably. 80% of weekly runs in easy mode(zone 1) and 20% hard which will include a speed session and separate long run(usually a double session).
Canadian national anthem is maybe the best all time. Love going to hockey games when the Canadian teams visit. I’ll just hope you only run in multiples of 5k next year otherwise I’ll be completely lost. Still laughing at the Nate Bargatze SNL skit as George Washington explaining the imperial measurement system 😂
🤣 yeah I could watch that bit every day. I’ll have to keep it bilingual for sure not to lose 84% of my subscriber base. 🇨🇦
Happy New Year, Andrew. 🎉 🥳
A year ago I didn't believe zone 1 was even a thing. It's like doing a plank or something lol. Hell 2 was hard. It seemed foreign or impossible that 1 is even a thing until recently. I guess your heart finally gets enough stroke volume
Yeah my HR was zone 1 just speed walking in the Texas heat. The second I started shuffling the HR would shoot to the top end of zone 2 and into z3 after half a mile . It’s amazing how strong the heart can become after some time (years).
I've been running for years and have never ran in Zone 1. I don't think you can.
Hey, I watched!! Happy New Year sir!!
Z1 in the woods is the shit.
I finally upgraded my watch so instead of tossing my old watch I said it took kilometers. The only reason I wear the second watch so I know what I ran in cases from what I ran in miles.
Zone 1 for me is reaching slowly for the remote.
If I'm gonna exercise it's gonna be Zone 2 at a minimum.
🤣
What is your preferred Z1/recovery shoe??
Great Q Rob. I go back and forth between 3-4 different shoes and I hate all of them for recovery. Skyward x, protective, stable but heavy AF. Mizuno zen. Light weight soft , but unstable and I feel my hips collapsing . On cloud eclipse - maybe the best , stable, nice rocker , but a bit firm. Maybe I should just sleep more than do a z1. The prime x strung were honestly my go to last year and probably still the softest and yet light weight at 800 miles
@ thx for sharing!
I can barely stay in z2 so z1 would be 90% walking 😫
I wouldn't bother with it. Zone 2 is absolutely fine, mixed in with your speed sessions a couple of times a week. If I go for a fast walk (8:30 mins / km) my Garmin doesn't even register a zone. But when I go for a light jog (5:30 mins / km) it says I'm in Zone 3 even though I can do it for an hour and talk in full sentences.
@@goodyeoman4534 basing your zones off of HR will have that effect for newer/less fit runners. That's why it's best to develop zones based off of preceived effort levels.
@@originalsh4rpie372 Maybe. I honestly pay no attention to zones and just use the PRE. Although we can't feel the exact moment we enter LT1, it's easy enough to guess. I tend to use pace a lot too. For me, an easy run is about 5:30/km.
I like my zone 1
👍to more Zone 1 - you will be able to increase your volume more safely and 👍 to distance in kms!
🙌🏼 I am hoping so this year
Wisdom
It's amazing to me that different gurus use different zone models, all call it zone whatever and we just keep up the zone talk without clarifying. I guess maf zone 2 is attia zone 1, attia zone 2 is maf zone 3, lower is for getting better mitochondria and building aerobic base, higher is for hating your runs and improving life length so you can hate your runs longer
🤣 yeah im waiting on a 21 zone model so I can find something to stress about on my fun runs
You’ve gotten faster than you’ve ever been by leaving low HR zone training behind 🤔
HR zones were always shit on when I was in exercise physiology too bc HR fluctuates so much based on caffeine, sleep, body weight, etc.
Yeah I think z1 is more about allowing the body to recover physically and honestly if I’m forced into zone 1 that means I’m hitting those workouts with some force! 💪🏼
@@MidLifeRunner I’m just gonna get on TRT and do triple thresholds.
@ ☠️
The flex to casually shake subscribers….Crush’em K’s brudda!!
It would be more realistic if you put your bpm & your pace while you are running, and what trend is this Zone 1? Zone 2 is already like a recovery zone and to build MAF, even Stephen Scullion does not keen into Zone 1 run, he mostly run within Zone 2 and above which he has an increase bpm up to 145 for his Zone 2.
I’ll keep that in mind for next time . Zone 1 is more like a hobbled jog I’m forced into only when training really hard . It’s more for the physical benefit of working some blood flow to the muscles versus any sort of aerobic stimulus. Some would say complete rest is better than z1 run and I won’t argue with anyone. I feel less sore after a wee jog.
No offense, but roads are boring to me no matter HOW fast I'm running! 😂 As a trail runner, slowing down is easy... roots, rocks, and hills often demand it. Great video, though, interesting and funny.
There is no such thing as Zone 1. You're running in Zone 2 in this clip. If I jog at the slowest pace physically possible for me, my watch will say I'm in Zone 2.
What do you mean by ”there is no such thing as zone 1”? And how do you define your zones?
@@woodenpicklebrewing8507 I'm not into Zone really. But I judge the physiological changes by the talk-test and lactate thresholds. What is the difference between 1 and 2, for example, other than an arbitrary HR bracket?
@ There is no physiological difference between zone 1 and zone 2 in a 5 zone model, but it also doesn’t make sense to me to have zone 2 start at your resting HR or zero. If everything below LT1 is zone 2, then I would use a 3 zone or some other model. My LT1 is at 140 bpm, and I use 125-140 bpm as zone 2 and 100-125 as zone 1. Why I chose 100-125 as zone 1 is that everything bellow 100 I can’t with a straight face call exercising and I find that below 125 I can run long runs without my HR creeping up during the run. If I go out at a pace where my HR is 135 after let’s say 15 minutes then after 2+ hours my HR will be in zone 3 (over 140). If I start out at 120-125 bpm my HR will be there also after 2+ hours. Personal preference, but that’s how I define my zones 1 and 2.
Zone 1 (walking, jogging when fit & very easy running when very fit) can be defined physiologically by 67%-80% of lt2 heartrate.
True meaningful aerobic metabolism has been measured to start at 60% heartrate reserve which is 75% lt2.
True "zone2" is set best @ 80-89% of lt2 heartrate. For myself this is 145-160bpm. True max 199
Lt2 181bpm. Cheers
@@zacsborntorunrunningadvent3441 Well I'm very fit and find it impossible to run in Zone 1.
Nowadays you dont only get friendzoned... they internetzone you... thats even worse and cruel ... in running zone 0,5 then? Simply existing :(
🤣 ☠️ I’ll take your word on it. I’ve been retired for over a decade. I don’t even know swiping which way means what. I’m a sly fox 🦊 swiper no swipey.