If you're constantly out of breath while jogging, you're not automatically training more effectively. On the contrary: More and more running coaches and sports scientists recommend so-called Zone 2 training - deliberately slow running. Instead of chasing personal records, the goal is to stay in a moderate intensity range for an extended period. This is supposed to improve endurance and make the body more efficient.
What Does Zone 2 Mean?
Zone 2 describes an intensity range in which the body primarily uses fat for energy production. The intensity is chosen so that you're exerting yourself, but can still easily hold a conversation. That's why Zone 2 is often referred to as "conversational pace."
Depending on the training model, Zone 2 is roughly 60 to 70 percent of maximum heart rate. The exact classification can vary slightly depending on the training system.
Why Is Everyone Suddenly Training Slow?
For a long time, the prevailing wisdom was: If you want to get fitter, you need to train as intensely as possible. However, base endurance is now coming back into focus. Even professional endurance athletes spend the majority of their training in low-intensity zones and only complete a small portion as hard sessions.
The reason: Regular training in Zone 2 can, among other things, improve the performance of mitochondria - the "powerhouses" of cells. This allows the body to use oxygen more efficiently and delays fatigue during longer efforts.
Even Pros Run Slow
Elite runners also rely on Zone 2 training. Studies show that many successful endurance athletes complete about 80 percent of their training at low intensity and only train very intensely for a small portion. Kenyan and Ethiopian distance runners in particular train a large portion of their volume at a relatively easy pace.
This principle is called polarized training or the 80/20 principle: About 80 percent of training takes place at low intensity (Zone 1 and Zone 2). Only about 20 percent is really hard, such as tempo runs, intervals, or competitions.
What Are the Benefits of Zone 2 Training?
Regular training in Zone 2 improves base endurance, leads to more efficient fat burning during longer efforts, and better recovery between intense training sessions. Additionally, the stress on joints and the musculoskeletal system is lower and the risk of overexertion is reduced.
Especially running beginners often make the mistake of running too fast on every run. A slower pace can therefore bring even greater progress in the long term.
How Slow Is "Slow"?
For many runners, Zone 2 initially feels unusually slow. Some even have to include short walking breaks to keep their heart rate low enough.
A good reference point is the so-called talk test: If you can still speak full sentences while running, you're usually in the right intensity range.
If you want to monitor your heart rate more precisely, you can use a sports watch or a chest strap.
Is Zone 2 Training Right for Everyone?
Basically, this training is suitable for beginners as well as experienced athletes. Beginners in particular often benefit from first building a good endurance base before adding intense intervals.
However, Zone 2 training doesn't replace every other form of training. If you want to get faster or compete in races, you should also integrate intense sessions and strength training into your training plan.
