Zone 2 Running: The Surprising Benefits of Low Heart Rate Training

Zone 2 running, a cornerstone of low heart rate training, is gaining traction among fitness enthusiasts for its remarkable benefits. This video demystifies the concept of Zone 2 running, highlighting how maintaining a specific, controlled heart rate zone can optimize your training results.

At this pace, which is often surprisingly slower than most runners are accustomed to, the focus is on building endurance and efficiency. This technique is not just for seasoned athletes; beginners can greatly benefit from this approach, as it lays a solid foundation for endurance and can be a key factor in effective fat loss strategies.

Our exploration into the zone types and zone 2 running specifically touches upon how this method influences and enhances a runner's technique. By keeping the heart rate in Zone 2, runners can experience improvements in their aerobic capacity, setting the stage for better performance and reduced risk of injury.

This video doesn't just stop at explaining the concept; it also provides insights into the tangible results one can expect from incorporating Zone 2 training into their routine. Whether you're a beginner looking to start off on the right foot or an experienced runner seeking to optimize your training, understanding the nuances of Zone 2 running can be a game-changer in your fitness journey.
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Timestamps

Intro 00:00
What is zone 2 running? 00:24
Zone types 00:52
The Science and Benefits of Zone 2 running 02:31
What happens to your heart? 02:41
What happens to your muscles? 03:44
What happens to your metabolic rate? 05:22
How much time should you spend in zone 2 running? 07:30
What do you think? 07:58

[audio]

I did Zone 2 (low end) at 70% of my MHR after a 20hr FAST each day. I also added heavy weight training to keep my lean muscle mass. I lost 40% of my body fat in 60 days while keeping over 95% of my lean muscle mass. 👍

[LindaMadlala]

Wow, i have been running at zone 2 for years without knowing. Am never tired after 10km / 15km / 25km twice per week... usual get on with my day without even thinking, sometimes i forget i had been running unless someone asks. Now i incorporate 24/42 HIIT workout exercises 3 days per week

[dumisaralane]

Impressive way of explaining this, thank you!

[adamrohaley]

I did an 8 mile marathon. Was rapping the benefits.

[DavidKloepperWellness]

Great video on explaining Zone 2 running! Thank you :)

[coatax]

2 months of a total of 4 hours scattered in a week in zone 2 and i got significant improvements right away! it's crazy. when you're on this training, it feels like you aren't doing anything to improve because it's so easy. just saying. because that is what i felt. but in the long term, you'll see how important zone 2 training is.

[yogeshsatoskar]

Awesome explanation. I would additionally request info on how does zone 2 running actually lead to those benefits you explained. Eg. Capillary density. How actually does that process happen? But overall extremelu useful video. Thanks a ton

[josemarieteomale]

I am a professional cyclist and i have done the same training application in running and i thinks its appropriate... Since Z2 in cycling is eating if protien rich food 8hrs before during the actual performance. ... And it gives me a benefits. Seemed easy for me now to jog and run. Feels like i am just having a play..

[Sidali]

Thank you for this information this is what I was looking for 🌷🌺🌷

[nattysam]

Everyone talks about zone 2 (Peter Attia) for example. But I wonder about all the other zones. Seems like much less research done on zone 3-4. When I run, I tend to feel my best right around 3-4. I almost find 2 boring. Might be the adhd 😳

[RachelStrickland]

Was watching until "six Mile marathon"

[evanhadkins]

220-age isn't much use. Instead 'do a 6'. That is on a scale where you are just sitting on the couch is 0 and fleeing from danger is 10, do a 6. This will be where you can maintain a conversation in short bursts - not long thoughtful sentences.

[crist_toro]

According to my Apple Watch, I’ve run more than 650 kilometers in zone 5 for years. I’m supposed to run more than 10K easily in zone 5, which is completely impossible. I think it might be different from person to person.

[innerwestie]

Does it have to be running? I can’t run but I do zone 2 by cycling.

[Richrectro]

There is a 6 mile marathon thank you vary

[aldante]

I can’t really seem to achieve that zone 2 training because when I walk I’m about 100 bpm and if I jog lightly (7:00/km pace) my HR goes to like 140 and sometimes it does go to 130-135 but it doesn’t really stay there long

[R_]

zone 2 weight lifting, is that possible, video plz, ty, homeslice

[bonginkosihlatshwayo]

Exactly the world today. Lots of critics and yet what are we good at?

[cjparrott]

i do my Zone 2 on the exercise bike. its easier to keep my heart rate n range and it gives my legs a differnet, less impact workout.... i'm old
i also feel like a quick spin could help improve my running cadence

[kekkerfink]

On my Garmin device I can choose between % max BPM and % HHR. The zones are significantly higher if I am using %HHR. What option should I go for?