This time of year, I see so many people lacing up their shoes and hitting the pavement with the best intentions. And honestly, it makes me happy—movement is always a win in my book.
But here’s the problem:
Most people don’t actually know how to start running. So their first run of the year? A 5km time trial. No warm-up, no pacing, just full send. And then what happens? They’re gassed, their knees hurt, their shins scream, and suddenly they “hate running.”
Yeah… that checks out.
This is where my love of Zone 2 training and heart rate-based running comes in.
Why You’re Probably Running Too Hard
Here’s the deal: most people think they’re running easy, but they’re actually going too hard. That’s because “easy” is subjective. The talk test? Meh—it helps, but it’s not exact. I can hold a conversation and still be working way harder than I should be on an “easy” day.
But a heart rate monitor? That’s concrete. That gives you a number. And numbers don’t lie.
What is Zone 2 Running?
Zone 2 is a heart rate range that targets your aerobic system—the foundation of endurance. It’s typically 60–70% of your max heart rate, but that can vary depending on age, fitness level, and testing methods. For simplicity:
If your max heart rate is ~190, your Zone 2 range is likely around 114–133 bpm. Some people might use a slightly higher range (like 130–150 bpm), especially if they’re more experienced or have done a proper threshold test.
In Zone 2, you’re training your body to become more efficient at using fat for fuel, improving endurance, and increasing your aerobic capacity—basically, you’re building the engine that lets you go longer, recover faster, and stay injury-free.
Tips for Actually Staying in Zone 2
- Ease into it. Don’t sprint out the door trying to get into your Zone 2 range right away. Start slow—like, painfully slow. Walk if needed for the first 3–5 minutes. Then gradually build pace while watching your heart rate.
- Don’t live at the top of your zone. Just because your Zone 2 goes up to 150 bpm doesn’t mean you should hover there every run. I recommend chilling in the middle of the range. It’s more sustainable and gives your body room to adapt.
- Use pace as a reference point. Once you’ve run in Zone 2 for a bit, note the pace you’re holding. Maybe you’re sitting at a 6:45/km pace. That becomes your baseline for future Zone 2 efforts (with the caveat that pace can be affected by terrain, heat, stress, hydration, etc.).
But Heads Up: You’re Gonna Be Running SLOW
And that’s okay. In fact, it’s the point. Zone 2 runs might feel boring. You’ll get passed by dogs, strollers, and maybe even snails. But trust me—this is how you fall in love with running.
You’re building your base. You’re getting stronger. And soon? Your “slow” pace will get faster… while still feeling easy. That’s the beauty of aerobic development.
Why Zone 2 Matters (A Real-Life Example)
Let’s say you’re doing a local 10k this summer. If you’ve only trained your top-end speed (aka redline efforts), you might blast the first 3km and then completely tank. But if you’ve built a solid aerobic base with consistent Zone 2 runs? You’ll cruise through the entire race with energy to spare—and maybe even finish with a smile.
More importantly, you won’t feel broken the next day.
What About Interval Runs & Speed Work?
Yes, there’s a time to go fast—and it’s not during your Zone 2 runs.
I like to schedule interval days once a week (usually Wednesdays). These workouts let you push the pace without worrying about your heart rate. That’s right—heart rate doesn’t matter here. Just effort.
Example Interval Workout:
- 10 min Zone 2 warm-up
- 5 rounds of:
- 1 min HARD (give it your all)
- 2 min EASY jog (around your usual Zone 2 pace, not heart rate)
- 10 min cool-down
Key tip: You won’t be in Zone 2 during the recovery jog—and that’s fine! What matters is you’re learning how to bring your heart rate down while still moving. And honestly, that 2-minute jog is often the hardest part of the workout.
Final Thoughts: Fall in Love with the Process
Zone 2 running isn’t flashy. You’re not chasing PRs, you’re not redlining—but you are laying the groundwork for real, sustainable progress.
So take it slow.
Listen to your body.
Train smart.
And remember: slow is sexy.
If you’re not sure where to start, we run a free interval run every Wednesday at 5:30 PM at MVMT Strength. It’s beginner-friendly, and a great place to test out some Zone 2 running with a supportive group.
See you out there 👟☀️
Isaac Morgado
Owner
MVMT Strength
