MichaelFounder @ Longevity 100, Firefighter, 40 years old, Training to be strong at 100. Helping men aged 30–50 add 10+ active years through a personal coaching community with 12 niche experts.
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If you’ve ever felt like you need to push harder and run faster to get the most out of your cardio workouts, don’t. It turns out that slowing down might actually be the key to improving your endurance and longevity.
In this guide, we’ll break down everything you need to know about staying in Zone 2 while running.
A Quick Recap on Zone 2
Zone 2 is a heart rate range that's around 60-70% of your maximum heart rate. For example, if your max heart rate is 180 bpm, Zone 2 would be 108-126 bpm.
It’s probably a slow jog or brisk walk for most people. You should aim to just about be able to still nose breathe or hold a conversation.
Why Do People Often Go Too Fast?
Many people, including myself, struggle to stay in Zone 2 because it just feels so slow and easy. The misconception that pushing harder always equals better results can be hard to shake.
Additionally, some exercises are not very well-suited to maintaining Zone 2 cardio, making it even more challenging to stay in the right heart rate range.
Tips to Stay in Zone 2
Choosing the Right Music
Music can be a great tool to help maintain the right pace. Here’s how to find the perfect playlist:
- Run on a treadmill at your normal, easy Zone 2 pace.
- Set a stopwatch for 60 seconds, and have a friend count the number of times your right foot strikes the ground.
- Take that number and double it. That’s your natural cadence in beats per minute (BPM).
- Head to Spotify and search for playlists of music with your BPM. There will be loads.
Choosing Your Route
If you’re running outdoors, be sure to pick flat routes to help keep a steady pace. Even slight inclines can significantly impact the effort required and push you out of Zone 2.
Use Stationary Equipment
If you struggle to maintain Zone 2 doing a certain type of cardio exercise, switch to something else. Stationary bikes or treadmills can help because you can control your speed and resistance far easier.
Why Zone 2 Training is Key
Zone 2 forms the base of your VO2 Max capability. Think of it as the foundation of a pyramid – the wider and more stable it is, the higher you can build. Building a strong base in Zone 2 improves your overall endurance and cardiovascular health. It is literally mentioned as the most important factor for longevity.
How Often Should You Do Zone 2 Training?
Dr. Peter Attia, one of our main longevity specialists, suggests 3 hours total per week. This can be split into whatever works for you:
- 5 x 36 minutes: A brisk morning walk each weekday before work
- 4 x 45 minutes: Dog walks through the park
- 3 x 1 hour: Gym sessions on a treadmill
For the record, I now seriously look forward to my Zone 2 training. I used to hate cardio, but changing my mindset and goals really did work!
The Science Behind Zone 2 Training
Zone 2 training has profound physiological benefits that go beyond just improving your endurance. When you train in Zone 2, you increase your mitochondrial density, which means your body becomes more efficient at producing energy.
This improvement in mitochondrial function enhances your fat metabolism, allowing you to burn fat more effectively as a fuel source.
Moreover, Zone 2 training boosts your aerobic capacity, making your cardiovascular system more robust and efficient.
Studies have shown that regular Zone 2 workouts can significantly improve your VO2 Max, which is a critical marker of cardiovascular health and longevity.
Tips for Beginners
If you’re new to Zone 2 training, here are some practical tips to get you started:
- Start Slow: Begin with shorter sessions and gradually increase your duration as you become more comfortable.
- Monitor Your Heart Rate: Use a heart rate monitor to ensure you stay within the Zone 2 range.
- Be Patient: It might feel too easy at first, but trust the process. The benefits of Zone 2 training accumulate over time.
- Mix It Up: Don’t be afraid to try different activities to find what works best for you, whether it’s walking, cycling, or using an elliptical.
Next time you go for a run, remember that slowing down might just be the best way to speed up your progress and improve your longevity. Our ultimate goal here is to live longer, healthier lives.
Longevity OS
If you found this guide helpful, please share it with someone who might benefit from these tips. Also, follow me on X @BuiltByMichael for more insights on fitness and longevity.
Join Longevity OS on Skool. A community + 80/20 system for sigma males aged 30-50 who don’t care about “getting jacked” but want to live a longer and stronger life.
Appreciate you all.
Michael
Longevity OS
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