Been running for 4 months and it finally hit me to run in zone 2 last week. I tried running zone 2 but it felt too easy and often times I would drift into zone 3 and stay there. Now I don't care what my pace drops I'll stay in that zone. I have to do this because my mileage is building up otherwise I'll just be carrying fatigue into my harder quality workouts.
I know this is a longer term view and solutions, but For quick short term ways to help keep the heart relaxed at top speed: cut the protein and fat from the diet at least one week before the race, keep well hydrated all throughout training, and do some intervallic resistance training for your strength, a focus on strengthening your cardiovascular (think high reps with low medium weights, or calisthenics, time based sets) Done this (subconsciously) 10+ years ago, for maybe 3-4 years... These "tricks" still paying dividends to this day, despite my 7 years hiatus .. gained a huge amount of weight as the years rolled in with no running, .. made a " comeback" 2 years ago, my heart thresholds are and (relative) rpe still about he same
Nick, thanks a lot for the effort you put into making these videos, it is very inspiring. I just started a youtube channel myself and realize how much work it requires to actually make video. You are making great content 👍
I started running about 5 years ago in my middle thirties. First I tried the maf method and ran like what felt super easy. It was good though because it helped me not to get injured too often (still got injured though). As I got into triathlon and did a lot of cycling my aerobic fitness increased a lot and the maf method no longer felt right. It was too easy for me. The 72% of HR max would also feel way too easy for me most days. I then I got a lactate monitor and it confirmed that I was so aerobically fit that my Z2/LT1 was basically only 3-4bpm HR below my LT2/Z4/threshold HR - or about 86-87% of HR Max. Since then I've stopped looking at HR and instead train based on feel most days - listening to what my body is up for and not. It takes a lot of effort for me to push above my Z2/LT1 now and pretty much 90%+ of my training is Z2 or below, but most of it is still up to 86% or HR Max and most often above 72%. I think rather than thinking so much about zones, you should ask "how do I train so that I both enjoy my training and can do as much volume as possible without getting injured or burnt out". For me, looking at how I sleep is a great way to see if I did too much or go too hard on a specific day - but that's given I manage my nutrition properly; at least 7g carbs/kg and 2g protein/kg for a standard 3h day of training. I'm not an expert and not claiming that my methods are the best or correct. Just that zones can pose as a mental limiter and not even be all that accurate or helpful, depending on where you are in you fitness journey.
Thanks for sharing. I was on the same boat - used to obsess about my Heart rate zone on my runs; it wasn’t going anywhere. Now I have stopped that - and doing my runs based on feel and the quality of sleep I have had the night before; suddenly started enjoying my running more and feel like my running has improved also
Thanks so much for sharing and for that reason I’m a firm believer that we should touch base on our HR and check in on them every now and then but not get obsessed with it. Run free 🏃♂️
@@justalilbester yep not a bad thing to start out with and explore while making sure the body is getting used to the stress of running, but if zones is of any concern for the more experienced athlete, doing a lactate profile once in a while is probably more helpful to my mind!
there are so many different HR zone 2 calculations out there, and often indicating a different HR range. My go to is running while breathing only with nose and being able to talk/sing while running
Thanks for a great video Nick! Yesterday i reached sub 20 on 5K thanks to your tips. Due to injury i changed my training strategi. Nowadays i go either really hard or really soft during my sessions. Its good for the results but also easier mentally that you know its only two hard session each week!
Thanks for another great video! I am currently not able to run as I'm rehabbing my Achilles tendon, so your comments about the benefits of cross training were exactly what I needed to hear today,!
4th season of running here, and I finally ran a sub 20min 5k. Age 50. My current challenge now is sub 19 min. I find it difficult tho to maintain a sub 3:50 min/km pace.. I feel like I'm almost sprinting. I'm trying to find info on running technique. .
Hey Nick, I'm going to be running my first marathon next year and was curious if you had any tips/videos on where your conditioning needs to be prior to the actual marathon running? Keep up the great videos!
It’s always a good idea to do like a 6 week build block into your marathon build. 🧱 Extra strength work and just preparing the body for the load to come.
Hey Nick, i have a really hard time time running and staying in Zone 2. Whenever i try to, i usually end up in zone 1, even with decent pace. And when trying to increase just a tiny bit i instantly go into zone 3, since my zone 2 window is so small. I have a MHR of 209 and RHR of 41 (measured with Garmin HRM Pro plus). You mentioned the usage of the average BPM, do you then think it’s okay for me to use my average BPM of the whole run and go for that? Or should i just have my eyes on the HR every 10 seconds for all my zone 2 runs? I have used the Karvonen method to calculate my current zones. Do you recommend any other way?
I have been using my age (38) to calculate zones. But with that calculation 150bpm is zone 4. I can run at 150bpm for a long time pretty easily. I redid my zones using resting heart rate (49) instead and 150bpm is zone 3 now. What's the best way to calculate zones?
It’s another useful metric and I’m finding more and more runners, running to it. But once again, I try keep running basics and not get too far obsessed with the different metrics. I don’t like looking at things when I’m running, more so afterwards
Hi Nick, thanks for the 5km tips! My current 5km PB is 21:01 and my 70% MaxHR pace is around 5:35. I'm wondering whether I should run an all out 5km or smaller intervals (i.e. 5x1km) as part of the 20% zone3-5 training? In addition, shall I run at least 10k in each zone 2 training to achieve a great aerobic foundation?
1- No need to run at least 10k in zone 2. Rather thing, progressively build 📈 2- Yes in training you always want to break your intervals up into chunks. So it’s not too strenuous on your body.
Great video content as always. I do mostly all my easy runs in Z3 should I try and get into running in Z2 for my easy runs even if it’s a bit slower than when I’m running in Z3?
Hey Nick - I think you are running NYC marathon this year? I am too and would love to join on a community run in Central Park if you are planning one while you are here! 😊
What if its hot and humid, that makes me run 2min slower than my easy pace, which sucks cause i feel sluggish after my run. What does one to do at this point? Running at my typical easy pace would take my HR to Z3 and Z4.
How do I get my heart rate to be accurate? I recently picked up a coros armband because I’m trying to break 15 this year and, like my watch, it continues to show me at 160-180+ hr even at 8:00+ pace. Is it just because of the insane heat and humidity and it’s just inaccurate from that? (Where I live it is almost always 85+F and 75%+ humidity in the summer) Or do I just have a naturally high heart rate instead because I can run sub 7:30 forever (like 15+ miles) and my watch will think I’m dying even though I can talk to myself perfectly fine. I just want to figure this out because if it somehow is accurate then I have a serious heart issue or something
Thanks for a great video....i have typically trained in Zone 2 for many years only in winter....then had a great summer of racing....now I am in Australia I haven't trained in only zone 2, I have carried on 80/20.. .am I doomed for failure.....???
Not at all. But I would say tweak your training to try get that ratio right. Snap out of that comfort zone at least twice a week! Be consistent 📈 and you’ll see the results!
Hey again Nick! as u know im new to running and even tho i try to run as slow as possible pace 7:30 -8 a k my heartrate will still go to around 160 if i run 5 k and i dont think i can run slower should i walk in that case then? or just run with the hr at 160?
Been running since April, and the problem with me is when my HR goes beyond Zone 2, an easy jog isn't enough to lower it back. I really have to walk for it to go down to Zone 2 again. Don't really know what to do from there.
Hey Nick! I use a garmin watch and I have noticed I rarely run in zone 5. I tend to go all out on my local parkrun every weekend and even though I feel like I run on the limit I’m only in zone 5 6% of the run. Do you think I push too little? Or could it be garmin showing wrong values? I feel absolutely dead over the line and I’m usually finishing around 19:20 with stable splits. Thanks!
I notice that at higher heat and humidity, my heart rate is higher for the same effort. Should I slow down when it's warmer or should I just run what I normally run for zone 2 and ignore the heart rate?
Hi Nick , Question But surely your HR zones will change all the time in regards to your training and as you get fitter as the weeks go by. So you’ll have to keep track of your HR Zones on a set basis?
Your max HR decreases a little bit, year by year with age. The rest are zones between 0HR (dead) and max HR(wish you where dead) :). Once every 6 months is sufficent.
Your HR zones definitely shift slightly as you progress. And like I mentioned in the video you’ll be able to maintain those higher zones for longer. Re-checking it once every 6 months is good :)
Nick what are your thoughts on increasing cadence as a taller runner? It feels weird/unnatural to go above my ~150SPM should I try and increase this? What do you do? Thank you!
I'm 6'4" and 58 years old and my long easy runs (5:45-6:00/ km for 15-20km) are at about 160 cadence. 5k race pace cadence for me is north of 170 but sub 180. My cadence used to be lower but my running economy was worse.
Im curious how most people could adhere to 80:20 when the long run is in the 20% part per your video. Either your long runs are not very long or your weekly mileage is very high. If your long run is 25% of miles, and you do 1.5 other hard sessions as well. You're well over 20% in z3,4,5.
Doesn’t the science show that you can build midacondria in basically all zones ( even higher than threshold ) and the 80/20 really only matters if your running a lot of volume. If you only run 4 hours a week or so just run and enjoy it and you will still build an aerobic base regardless of HR.
The monitor will sync with your watch. The HR you see on your watch whilst running, and ultimately what will be recorded on Strava, will be from the monitor.
Thanks Nick, really useful info! I definitely struggle to stay in zone 2 because it feels super slow for me! Are you doing Basingstoke half in October?
Your heart and lungs don't know or care what you're doing to achieve a given heart rate. That said, many of the zone 2 benefits (eg increased mitochondrial density/ capillarisation) will occur in the muscle groups being stimulated, so if you want to improve your ability to run the best way of doing that is by running - even if slowly.
Your heart and lungs don't know or care what you're doing to achieve a given heart rate. That said, many of the zone 2 benefits (eg increased mitochondrial density/ capillarisation) will occur in the muscle groups being stimulated, so if you want to improve your ability to run the best way of doing that is by running - even if slowly.
Nick I find it pretty disingenuous you claim to run 25+ 5k mins 9 years ago, when you ran your first parkrun at 20 mins in South Africa in 2012, and a 17:58 parkrun in 2015. You are obviously an insanely talented runner and work very hard to be so fast, but it's frustrating you have to lie and give people unrealistic expectations about what to expect.
Sorry that you feel like this. To give you a better perspective, my first ever 5k was well over 25 minutes (closer to 30), but I was young, so I don't count that. On my gap year in London (2009, I ran an all out HM and just broke 2). Point I'm making is that I was even slower than some of the stuff I am promoting on my socials, but can't find records or times of those from back then. Onwards and upwards!
Doesn’t the science show that you can build midacondria in basically all zones ( even higher than threshold ) and the 80/20 really only matters if your running a lot of volume. If you only run 4 hours a week or so just run and enjoy it and you will still build an aerobic base regardless of HR.
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Been running for 4 months and it finally hit me to run in zone 2 last week. I tried running zone 2 but it felt too easy and often times I would drift into zone 3 and stay there. Now I don't care what my pace drops I'll stay in that zone. I have to do this because my mileage is building up otherwise I'll just be carrying fatigue into my harder quality workouts.
I jogged my first 10 miles today and stayed at my aerobic level for the two hours it took me. Building it up slowly. Thanks for your video.
Wow Nick. What a video! All questions about zone running answered and explained as simple as possible.
Glad you found helpful! 🙌🏻
I know this is a longer term view and solutions, but
For quick short term ways to help keep the heart relaxed at top speed: cut the protein and fat from the diet at least one week before the race, keep well hydrated all throughout training, and do some intervallic resistance training for your strength, a focus on strengthening your cardiovascular (think high reps with low medium weights, or calisthenics, time based sets)
Done this (subconsciously) 10+ years ago, for maybe 3-4 years... These "tricks" still paying dividends to this day, despite my 7 years hiatus ..
gained a huge amount of weight as the years rolled in with no running, .. made a " comeback" 2 years ago, my heart thresholds are and (relative) rpe still about he same
Nick, thanks a lot for the effort you put into making these videos, it is very inspiring. I just started a youtube channel myself and realize how much work it requires to actually make video.
You are making great content 👍
Great advice! I've been simply trying to cover more miles per week to improve my 5km time. Hoping to break 15 minutes one day...
I started running about 5 years ago in my middle thirties. First I tried the maf method and ran like what felt super easy. It was good though because it helped me not to get injured too often (still got injured though). As I got into triathlon and did a lot of cycling my aerobic fitness increased a lot and the maf method no longer felt right. It was too easy for me. The 72% of HR max would also feel way too easy for me most days. I then I got a lactate monitor and it confirmed that I was so aerobically fit that my Z2/LT1 was basically only 3-4bpm HR below my LT2/Z4/threshold HR - or about 86-87% of HR Max. Since then I've stopped looking at HR and instead train based on feel most days - listening to what my body is up for and not. It takes a lot of effort for me to push above my Z2/LT1 now and pretty much 90%+ of my training is Z2 or below, but most of it is still up to 86% or HR Max and most often above 72%. I think rather than thinking so much about zones, you should ask "how do I train so that I both enjoy my training and can do as much volume as possible without getting injured or burnt out". For me, looking at how I sleep is a great way to see if I did too much or go too hard on a specific day - but that's given I manage my nutrition properly; at least 7g carbs/kg and 2g protein/kg for a standard 3h day of training. I'm not an expert and not claiming that my methods are the best or correct. Just that zones can pose as a mental limiter and not even be all that accurate or helpful, depending on where you are in you fitness journey.
Thanks for sharing. I was on the same boat - used to obsess about my Heart rate zone on my runs; it wasn’t going anywhere. Now I have stopped that - and doing my runs based on feel and the quality of sleep I have had the night before; suddenly started enjoying my running more and feel like my running has improved also
Thanks so much for sharing and for that reason I’m a firm believer that we should touch base on our HR and check in on them every now and then but not get obsessed with it. Run free 🏃♂️
@@justalilbester yep not a bad thing to start out with and explore while making sure the body is getting used to the stress of running, but if zones is of any concern for the more experienced athlete, doing a lactate profile once in a while is probably more helpful to my mind!
there are so many different HR zone 2 calculations out there, and often indicating a different HR range. My go to is running while breathing only with nose and being able to talk/sing while running
1) get a chest strap
2) run every day in zone2 for at least half an hour
Thanks for a great video Nick! Yesterday i reached sub 20 on 5K thanks to your tips. Due to injury i changed my training strategi. Nowadays i go either really hard or really soft during my sessions. Its good for the results but also easier mentally that you know its only two hard session each week!
Bro speaks clearly and doesn't know why all English people speak like bho bho hho
I was waiting for this video from you champ ❤
It was always going to come 💙
Needed this video, thanks Nick. Cleared a lot up
Thanks for another great video! I am currently not able to run as I'm rehabbing my Achilles tendon, so your comments about the benefits of cross training were exactly what I needed to hear today,!
All the best with the recovery and keep up the cross training 💪🏻
4th season of running here, and I finally ran a sub 20min 5k. Age 50. My current challenge now is sub 19 min. I find it difficult tho to maintain a sub 3:50 min/km pace.. I feel like I'm almost sprinting. I'm trying to find info on running technique. .
Hey Nick, I'm going to be running my first marathon next year and was curious if you had any tips/videos on where your conditioning needs to be prior to the actual marathon running? Keep up the great videos!
It’s always a good idea to do like a 6 week build block into your marathon build. 🧱 Extra strength work and just preparing the body for the load to come.
@@justalilbester thanks, Nick!
Hey Nick, i have a really hard time time running and staying in Zone 2.
Whenever i try to, i usually end up in zone 1, even with decent pace. And when trying to increase just a tiny bit i instantly go into zone 3, since my zone 2 window is so small. I have a MHR of 209 and RHR of 41 (measured with Garmin HRM Pro plus). You mentioned the usage of the average BPM, do you then think it’s okay for me to use my average BPM of the whole run and go for that? Or should i just have my eyes on the HR every 10 seconds for all my zone 2 runs?
I have used the Karvonen method to calculate my current zones. Do you recommend any other way?
I have been using my age (38) to calculate zones. But with that calculation 150bpm is zone 4. I can run at 150bpm for a long time pretty easily. I redid my zones using resting heart rate (49) instead and 150bpm is zone 3 now. What's the best way to calculate zones?
What do you think about power for running. I'm more of a cyclist and power is mostly the king of metrics for cyclists.
It’s another useful metric and I’m finding more and more runners, running to it. But once again, I try keep running basics and not get too far obsessed with the different metrics. I don’t like looking at things when I’m running, more so afterwards
Hi Nick, thanks for the 5km tips!
My current 5km PB is 21:01 and my 70% MaxHR pace is around 5:35.
I'm wondering whether I should run an all out 5km or smaller intervals (i.e. 5x1km) as part of the 20% zone3-5 training? In addition, shall I run at least 10k in each zone 2 training to achieve a great aerobic foundation?
1- No need to run at least 10k in zone 2. Rather thing, progressively build 📈
2- Yes in training you always want to break your intervals up into chunks. So it’s not too strenuous on your body.
Great video content as always. I do mostly all my easy runs in Z3 should I try and get into running in Z2 for my easy runs even if it’s a bit slower than when I’m running in Z3?
Yeah if you creep into zone 3 occasionally that’s fine. But the keep your easier stuff in zone 2 where possible
@@justalilbester thanks Nick. Does it matter if I’m a bit slower than when I’m in Zone 3?
Hey Nick - I think you are running NYC marathon this year? I am too and would love to join on a community run in Central Park if you are planning one while you are here!
😊
Wym when you started running 😂, my 5k is 24:50 and it took me two whole months of training
Hey Nick - nice video. Will your parkrun video be released?
Yes for sure. I’ll release it in the next few days, and give a training update along with it
First!! Thanks for the great content.
Too much pace 🔥🙌🏻
What if its hot and humid, that makes me run 2min slower than my easy pace, which sucks cause i feel sluggish after my run. What does one to do at this point? Running at my typical easy pace would take my HR to Z3 and Z4.
Always run to effort. So in that case you would need to run slower so you’re in the right zone.
How do I get my heart rate to be accurate? I recently picked up a coros armband because I’m trying to break 15 this year and, like my watch, it continues to show me at 160-180+ hr even at 8:00+ pace. Is it just because of the insane heat and humidity and it’s just inaccurate from that? (Where I live it is almost always 85+F and 75%+ humidity in the summer) Or do I just have a naturally high heart rate instead because I can run sub 7:30 forever (like 15+ miles) and my watch will think I’m dying even though I can talk to myself perfectly fine. I just want to figure this out because if it somehow is accurate then I have a serious heart issue or something
Only one way to find out. Stop during a run, measure your pulse yourself and compare it to your watch/ HR strap
My upper leg is always sore the day after a 5k or 10k run. Is that normal?
Not really. Focus on recovery post your run and if it’s gets worse then it’s definitely worth seeing a physio
In race pace , we should run with our full power?? I don't understand what race pace is .. please answer 🙏
Thanks for a great video....i have typically trained in Zone 2 for many years only in winter....then had a great summer of racing....now I am in Australia I haven't trained in only zone 2, I have carried on 80/20.. .am I doomed for failure.....???
Not at all. But I would say tweak your training to try get that ratio right.
Snap out of that comfort zone at least twice a week!
Be consistent 📈 and you’ll see the results!
@@justalilbester great... thanks for your answer, I am due to start your Training plan, that I bought from you, next week.....👍👍
Hey again Nick! as u know im new to running and even tho i try to run as slow as possible pace 7:30 -8 a k my heartrate will still go to around 160 if i run 5 k and i dont think i can run slower should i walk in that case then? or just run with the hr at 160?
I would go with the easiest of jogs. Keep it low, about it spiking m and it will adjust
I am trying to do zone 2 and is able to stay there, however, it does not feel easy. What do I do?
Been running since April, and the problem with me is when my HR goes beyond Zone 2, an easy jog isn't enough to lower it back. I really have to walk for it to go down to Zone 2 again. Don't really know what to do from there.
Hey Nick! I use a garmin watch and I have noticed I rarely run in zone 5. I tend to go all out on my local parkrun every weekend and even though I feel like I run on the limit I’m only in zone 5 6% of the run. Do you think I push too little? Or could it be garmin showing wrong values? I feel absolutely dead over the line and I’m usually finishing around 19:20 with stable splits. Thanks!
How did you determine your zones?
As long as you feeling over the line on those full sends send you can’t ask for much more than that. You know your body than Garmin 👊🏻
@@justalilbester thanks Nick. Just wish I knew how you feel during your full sends. Maybe the body can handle more pain than I think!
@@GTE_Channel On the garmin app
I notice that at higher heat and humidity, my heart rate is higher for the same effort. Should I slow down when it's warmer or should I just run what I normally run for zone 2 and ignore the heart rate?
Definitely look to run with the correct ‘effort’ for the purpose of the run. So that means you’ll be slightly slower in warmer conditions
if ur hr goes up you need to slow down
@@Nonixification Alright thank you
@@justalilbester okay thank you for the reply.
Hi Nick , Question
But surely your HR zones will change all the time in regards to your training and as you get fitter as the weeks go by.
So you’ll have to keep track of your HR Zones on a set basis?
Your max HR decreases a little bit, year by year with age. The rest are zones between 0HR (dead) and max HR(wish you where dead) :). Once every 6 months is sufficent.
Your HR zones definitely shift slightly as you progress. And like I mentioned in the video you’ll be able to maintain those higher zones for longer. Re-checking it once every 6 months is good :)
You'll run faster at the same hearthrate
i wanna see ben is running and nick bester compete together would be nice. hehe. a collab
We’ve done a few races and sessions and the past. I’m sure we’ll do more in the future
@@justalilbester its great to see the battle of runner/content creator hehe
Nick what are your thoughts on increasing cadence as a taller runner? It feels weird/unnatural to go above my ~150SPM should I try and increase this? What do you do? Thank you!
Yes for sure, even as a taller runner cadence should be above 170, so try running with a cadence metronome until your body gets used to it 👌🏻
I'm 6'4" and 58 years old and my long easy runs (5:45-6:00/ km for 15-20km) are at about 160 cadence. 5k race pace cadence for me is north of 170 but sub 180.
My cadence used to be lower but my running economy was worse.
Sir please give me 5 km weekly running schedule
Im curious how most people could adhere to 80:20 when the long run is in the 20% part per your video.
Either your long runs are not very long or your weekly mileage is very high. If your long run is 25% of miles, and you do 1.5 other hard sessions as well. You're well over 20% in z3,4,5.
Doesn’t the science show that you can build midacondria in basically all zones ( even higher than threshold ) and the 80/20 really only matters if your running a lot of volume.
If you only run 4 hours a week or so just run and enjoy it and you will still build an aerobic base regardless of HR.
Do the external heart rate monitors still pull the data into your activities on Strava?
Yes
The monitor will sync with your watch. The HR you see on your watch whilst running, and ultimately what will be recorded on Strava, will be from the monitor.
@@tipy959 thanks, any you can recommend? Cheap but durable please!
Thanks Nick, really useful info! I definitely struggle to stay in zone 2 because it feels super slow for me!
Are you doing Basingstoke half in October?
Glad you found it helpful. Nope I’m not doing that one, enjoy!
9 years? Damn
Can my zone 2 training be fast hiking and bike riding?
Your heart and lungs don't know or care what you're doing to achieve a given heart rate. That said, many of the zone 2 benefits (eg increased mitochondrial density/ capillarisation) will occur in the muscle groups being stimulated, so if you want to improve your ability to run the best way of doing that is by running - even if slowly.
Your heart and lungs don't know or care what you're doing to achieve a given heart rate. That said, many of the zone 2 benefits (eg increased mitochondrial density/ capillarisation) will occur in the muscle groups being stimulated, so if you want to improve your ability to run the best way of doing that is by running - even if slowly.
I absolutely understand nothing. I just wanna be able to run a marathon in under 4hrs 30 mins
Nick I find it pretty disingenuous you claim to run 25+ 5k mins 9 years ago, when you ran your first parkrun at 20 mins in South Africa in 2012, and a 17:58 parkrun in 2015. You are obviously an insanely talented runner and work very hard to be so fast, but it's frustrating you have to lie and give people unrealistic expectations about what to expect.
Sorry that you feel like this. To give you a better perspective, my first ever 5k was well over 25 minutes (closer to 30), but I was young, so I don't count that. On my gap year in London (2009, I ran an all out HM and just broke 2). Point I'm making is that I was even slower than some of the stuff I am promoting on my socials, but can't find records or times of those from back then. Onwards and upwards!
He is talented to run without injuries. But he is a hard worker not perse a talented runner :)
Doesn’t the science show that you can build midacondria in basically all zones ( even higher than threshold ) and the 80/20 really only matters if your running a lot of volume.
If you only run 4 hours a week or so just run and enjoy it and you will still build an aerobic base regardless of HR.
Yes that 80-20 rule is not effective when you are not a pro haha