Why 'Zone 2' Training can be overrated for Runners! Coach Sage Canaday on bad Heart Rate data

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Higher Running Coach and Hoka Athlete Sage Canaday gives any surface any distance runners from 5k to the ultramarathon and marathon training tips and advice from running form and technique to long run workouts, speed training, running vo2max workouts and lactate threshold intensity as well as long runs and diet and nutrition advice. A pro trail mountain runner athlete for over a decade, Sage is a plant based marketing content creator for his sponsors and other brands with regular VLogs, training talks and tutorials. Check out training plans at Higher Runing and get free coaching resources! Zone 2 running 80 20 training
#runningcoach #runningchannel #higherrunning #sagerunning #runningtechnique #runningtips #runningform #marathontraining #ultramarathon #ultrarunning #trailrunning

[briceepl]

Thank you so much for adding the paces in the metric system ! It makes it so much more enjoyable to not have to pause the video to do the conversions. And thank you for the great content !

[Regie]

Been doing zone 2 for 5 years but I'm not afraid to say it's a load of bull shit. There's a million factors why your heart rate will go ballistic and it's always a rollercoaster. You can go from 14 min pace to 9 min to back to 14. It's not worth the frustration, just run and enjoy it. Zone 2 training is stupid.

[jmhruva]

Your marathon example works perfectly for me. 2:59:15 at Boston in 2023. My easy pace is roughly in that 8:15 to 9:00 like you mentioned in your example. I agree completely with everything you say as conversational pace is my barometer, and I look at HR data usually after the fact. The half marathon example is also perfect as that's about where I'm at. Thank you for doing these talks over the years. Good info. I've used the info along with Daniels, Pfitz, and other similar quite successfully. Another phenomena I find in wrist strap in my data is something I call "cadence locking" where it picks up my running and not my HR.

I would be interested in a talk where cardiac drift is taken into account due to high humid environments like Florida.

[macau.friend]

I wonder how much of a difference it would make if Sage officially coaches Kofuzi. That would be quite interesting!

[symuhush]

An amazing and humble person always has very insightful sessions

[madmaf]

Thanks Sage, interesting and thought provoking as always.

[ElisabethOberndorfer]

Could you maybe do a video explaining Coros heart rate zones? Is Aerobic Endurance basically Zone 2? What Coros data do you focus on? Love your content, keep up the good work!

[benjaminbloedorn]

Thanks Sage for all of your videos over the years and sticking with it. You are a wealth of practical and powerful running training info.

[OCJoker]

Love your channel! This topic hits home for me right now. HR strap (garmin) not accurate so staying in zone 2 is so hard.

[unknwoncommand]

hello just wanted to thank the owner of this youtube channel for all the awesome tips he gave. ran my first marathon last sunday and i had a blast. time wise well typical for a beginner 5hrs almost 6.

[zacsborntorunrunningadvent]

Great presentation. Also agree if we all went out running zone 3 to 4 everyday it would increase more reliance on glucose type IIa intermediate fibre types rather than type I fatty acid metabolism. This would make the body less alkaline and increase sickness risk and tendonitis. The pyramidal approach can allow alot more time in Zone2 in the 1st half of a 20-24wk buildup somilar to Lydiards Marathon Conditioning 10wk phase in a 24wk build. I agree heartrate needs to be accurate and once you can spot the inconsistencies in the data it becomes easier which to trust & disregard. Even as a plantpowered 40yr old runner I still have a 181 lt2 and 199 true max which throws the 220 minus age right out of the park. I try to drum this into people as a run coach here in qld aus. Cheers Sage.

[JerryMurphy-heok]

Hi Sage, would be great the see a video on how to become the most versatile runner over a multi year period. As in not having an A race as such or any specific distance as the focus but progressively getting PR's at distances and terrains from 5km road races to 100km/mile trail runs. I realise this is a huge topic of course!

[jbgood]

I've worn my Garmin Fenix 6 Pro Solar watch simultaneously with my Garmin Edge 830 bike computer with a chest hr strap during my bike rides and can confirm that there is only a 1 bpm difference between the 2 devices.

[namebutler]

Sage maybe a video on tips/tricks (focus on new runners) on how to use your watch data. Coros would approve! With correct headline you'll get some decent traffic IMHO.

[andrewthompson]

I've been training with a wrist based HRM for quite some time and recently bought the Polar H10 chest strap. Sooo much more accurate. Great video!

[jjjjames]

Heart rate all the way for me.personally (even if it means walking up everything resembling a hill on easy day), its the body 'stress meter', talk test is okay but I've found when ive been overtrained in past i can keeo a conversation even at high heart rate and that's always lead to breakdown burnout illness and injuey. Thanks as ever Sage

[draces]

Looking forward to this. I will check it out later.

[rock-rqeu]

really hard to stay in zone 2 with the weather here in the Philippines

typical heat here is at around 32° C and sometimes quite humid

when i get out on midday runs, i have to base it on breathing effort

although i can hold a conversation, my heart rate just spikes up to tempo and even threshold

[LuisBecerra]

YouTube definitely likes consistent uploads and don’t blame you for not wanting to post a video like that. IMO I don’t feel anyone (YouTubers) need to share this. We follow and watch your content because we like it, not to know how much $$$ you make 🤷🏻‍♂️. Thanks for sharing a LOT of content and great tips and suggestions for us runners 👍🏼.

[cpruns]

This is just one man's opinion but if I was you I would post your "A" content like you have here but I would also be blasting training content many times a week. I follow a guy and he just goes out and posts his daily runs with a few comments. Lets us know what he is doing that day and why etc etc. I throw them up while at my day job. Gets me excited to run after work.