Zone 2 Running
Zone 2 (Z2) running, also referred to as 'easy' or 'aerobic' running, is a training method often overlooked but holds immense significance. It's tied to a specific heart rate zone, typically determined through scientific testing or estimated using methods like MAF (Maximum Aerobic Function), which can be roughly calculated as 180 minus your age. This target heart rate defines the threshold you aim to stay below while training in Z2 (e.g., 180 - 21 years old = 159 bpm max) or it can be estimated through effort levels of around 5-6 out of 10.
Training in Z2 fosters numerous physiological adaptations, notably increased mitochondrial density, enhanced capillary development, and improved stroke volume. These adaptations are pivotal for enhancing your foundational fitness. Boosting mitochondrial density means creating more 'powerhouse’ energy producing cells that can be utilised within the muscles during running. Enhanced capillary development means promoting the growth of more capillaries within necessary muscles, facilitating better oxygen supply and increased blood flow. Moreover, increasing stroke volume indicates that your heart can pump more blood per beat, significantly aiding performance by supplying more oxygen-rich blood to muscles.
Z2 training isn't just beneficial for athletes; it contributes to overall health and well-being for everyone, achievable through various activities like running, swimming, cycling, walking, or hiking, as long as you maintain the correct HR zone. In professional endurance settings, a substantial portion, around 80-90% of weekly training volume, often focuses on Z2, with studies highlighting its importance as a key determinant of success. More safe and consistent running translates to increased fitness.
However, this doesn't imply neglecting high-intensity training, which still holds significance in enhancing other physiological factors. A well-balanced mix of Z2 and high-intensity training can notably improve overall performance.
For any inquiries about Z2 running or training in general, please don't hesitate to contact us!