Have we put Zone 2 running on an undeserved pedestal?
A recent Strength Running Podcast episode with Brady Holmer dug into Zone 2 as it relates to heat training.
It was a popular episode, and a lot of listeners sent follow-up questions about the topic.
One listener named Nadine emailed me some great questions about how easy pace can change, when it’s ok to run faster, and how to figure out an appropriate easy pace in the first place.
I figured it’d be more helpful to record a conversation about these topics as a follow-up to our episode with Brady, and Nadine agreed.
Nadine’s a Master’s runner who’s been training for about 2 years and is getting ready for her second marathon.
Like many of you, easy running has gotten confusing for Nadine because of so much of the advice on the internet to never go faster than Zone 2 and the value of very slow running. But Nadine was feeling better at slightly faster paces!
Digging into Nuance with Zone 2 Running
Our conversation today focuses on Nadine’s Zone 2 questions, how they practically relate to marathon training, the difference between easy and slow, and more.
In this episode, we talk about:
- Zone 2 for non-elite, less experienced runners
- How and when to increase the speed of easy/long runs
- Is there such a thing as too slow?
- What if “too slow” corresponds to the right heart rate?
- Benefits of Zone 3 running for low-volume runners
- Polarizing training and recovery runs
- Running in the heat and heat adaptation
- How do you determine your easy running pace?
If you like what you hear in this episode, send it to a friend who runs!
Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, or iHeartRadio.
Links & Resources from the Show:
- Make sure you’ve followed or subscribed to the show– I’m planning another episode with a performance PhD to talk more about the significant value of Zone 3 running.
- The episode with Brady Holmer
- Follow @jasonfitz1 on Instagram
- Get free injury prevention tips
Thank you AG1!
We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews.
One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train.
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For our listeners, they are offering a year’s worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.
Thank you Previnex!
After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.
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Their new Muscle Health Plus is something I’m now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it’s designed in a way to maximize protein synthesis and the absorption of amino acids.
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They’re now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well.
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Thank you MOBO Board!
Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!
Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.
I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.
