Is Zone 2 Running Overrated? Understanding the Backlash Against and Science of Easy Running

Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social media, and neither are correct. In this episode, we dive into the science of zone 2 for runners. We discuss how to set your zone 2 correctly, who should use it, who should ignore their heart rate zones, and what happens if you run slower than zone 2 on your easy runs. Whether you are a new runner or a marathoner, you will learn something from this episode!

In this episode, you’ll learn:

✅ How to use zone 2 correctly

✅ Is zone 2 a waste of time for low-volume runners?

✅ Should female runners train in zone 2?

✅ Do new runners need to use zone 2?

✅ Do you get benefits from training in zone 1?

✅ What to do if you feel you cannot run in zone 2

References

🔬PMID: 40225831

🔬PMID: 40560504

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

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