Step-By-Step Beginners Guide for Zone 2 Running

Keep it up . I started MAF in August 2020 here in florida . The heat made it super tough to follow the rules. At one point , as I was walking to keep my HR low enough I a goose literally PASSED me on foot . Things get better. Much much better

This video really helped me. I've been running 5k for a year with HR up at 180-190 to just get from 7min 6min per km. I went as hard as I could and get 27min for 5k - but at 200HR which was way over max for my age. I'm now realizing that I did it all wrong. I went and did a Zone 2 run - I had to walk half the time and could only do 10min per kilometer. One week into this I can already notice a change where I can now almost jog 30-60 min without HR going up out of zone 2.

just the first minute of this vid has me extremely excited for the series

We all feel your pain Kim. Z2 is SOOOOOO frustrating to begin with, but it gets better. Well done you 👏 👍😑👍

I think you should start running based on perceived effort. It needs to be fun to become a habit. Build some fitness, then worry about tweaking fitness with zone work. It worked for me.

I really appreciate the encouragement of walk/run. It's really discouraging getting started when all you can do is walk but fitness builds over time!

Kim I feel your frustration. I am in the same boat - walking and staring at my watch anxiously waiting to run again. I look forward to seeing your progression. If you see a frustrated walker on the streets of Wpg staring at their watch, it will be me doing a zone 2 “run”.

Started running this year in January. Knew about staying in Zone 2, but cheated myself and spent most of my time in Zone 3 (upper Z3 at that). Noticed little to know improvement in my times. Now I'm focused on Z2 training and already a couple weeks into it I'm noticing improvements! Z2 is the way to go!

Kim I so feel you! I've been training hard for 2 months and finally am able to run 5 km without stopping but my hear rate is 185 the whole time and then my body is trashed for at least 2 days. This video has been really helpful! I hope to see another video about how you're progressing over the weeks! It feels like I'm in the same boat!

I'm so excited to see her do this! Go Kim! I absolutely feel her on the data, I love it too!

Great video. I needed that. I’m doing an 80/20 program. I’m used to pushing myself. My posts on Strava are something like “HR training. Ouch!! My ego!!!” I have to walk briskly almost all of the time. It’s so hard to keep from running and getting out of Zone 2. Truly, this is what I needed. Full IM in less than 4 months.

Great video showing that run/walk is acceptable and also the benefits of Zone 2 running

This is the video I've been waiting to see since you started talking about zone 2 training. I honestly feel like there's something wrong with me when I try to stay in zone 2 . Thanks for doing this. Keep it up NTK

Man im going through exactly this. Im a pretty small guy, been running pretty much the last two years but always been EXHAUSTED by the runs, always at my 90% hr, doing my 5k i the 23 minute marker. Ive started doing longer runs and went for some marathon last year, went slow but steady. Now im trying to get faster on the long run and have really taken your ideas to heart. It is reeeeaaally difficult to run slow when you are used to max hr all the time. I feel like im only getting slower and slower. But i believe in the way you are describing how zone 2 works and what it does for your body. So i will stick with it. I have a Polar watch and at first i tried just using the standard HR zones they gave me, which turns out to be very different from what you preach. So im trying to find my way through all of this while still enjoying my runs. You are a great help and i appreaciate this new idea with your wifes journey. It seems more "in line" with my own capabilities. I hope she sticks with it and that we get to follow her more in the future. Keep up the amazing content. /super happy subscriber

1st clear (detailed) explanation I've been watching on English speaking You Tube. Thanks a lot.

thank you thank you. after running for 25 years with a vast number of years unable to run due to injuires, I now am running in zone 2. well actually walking. Your the 1st person to actually explain the concept of zone 2 in a manner that I understand and willing to incorporate. my schedule is in zone 2 5x/week 40-90 min and 1x/ week fartlek training till march 31st. I hope to running in zone 2 by March 31st , 2020 .

Hi! @NTK -- thank YOU. I'm just starting a training programme (I have just been running/cycling, and not really getting anywhere because I don't have a strategy.) and I'm supposed to do exactly that - Z2 running. And I've been so upset with myself, and not understanding. Which is why I've been looking at videos now. It is SO SO helpful to have someone honest about it and to know it's not just a me-thing, and that I'm bad. So Taren -- thank you for the science - I didn't know any of this, and Kim - thank you for your honesty. Seriously made my day and now I'm hopeful and motivated.

Nice job NTK! It takes a lot of courage and humility to do a video like this one. I appreciated the honesty and attitude.

Just watched your running form video before I went on a run just now and it was genuinely THE MOST helpful video to help fix my form. Thank you for making these vids.. they are really changes lives out here 😄🙏🏽

Keep it up Kim - it'll get better. I started Low Heart Rate training a year ago and it took a few months to see improvement. But the running became easier and more comfortable and I was able to train more consistently. A couple tips - Try to get out for run/walks a number of times a week - the beauty of it is that you won't be tired from the previous workout and will see benefits more quickly. Also, listen to podcasts! My fav is of course the Triathlon Taren Podcast. ;)