I definitely pledge to run smarter 😊. I do a lot of Z2 but, you’re right, it tends to be near the top end of the range. So I am going to implement your tip straight away…. to stay at the lower to mid range instead. And to do that I will shift the HR range down on my watch. I will likely be at 7.00 -7.15 min/km pace for this. The only problem is, as you get slower it’s sometimes feels a lot harder to ‘run’. Which brings in the question - do I try and keep cadence up or just shuffle along in an almost exaggerated walk? Thank you for such fantastic videos and podcasts!
@@munrowen let’s go! 💥 thanks for the kind words. Anything that gets your HR low enough will suffice. With enough time spent at that slow speed, hopefully your body learns to become more efficient.
To smarter run, pledge I.... Thanks for the good summary. I've been running for about a year and felt like I'd hit a major plateau. After some research, I've been following this approach for the last 2 months or so and am definitely seeing a noticeable difference. I've also lost more weight, which makes sense because I'm burning more fat each run!
@@azri.yusoff I like it! Probably helps as a range finder to know what intensity level you’re at and can help your air reach the lower lobes of your lungs 👏
Can you let me know the advantage of Zone 2 vs Zone 3? What I read is that Zone 2 is good for producing mitochondria while Zone 3 will make the mitochondria that you have more efficient. So, both zones are good to use. Any thoughts?
Zone 2 according to research is much more about increasing heart size, stroke volume, and blood vessels, and less about mitochondria. This is done at near the upper limit of Zone 2, lower if elite. Zone 2 is a balance between maximum stroke volume and being slow enough for the heart chambers to fill with as much blood as possible. Mitochondria does allow muscles to use the oxygen delivered, but they are useless if the heart cannot deliver enough oxygen in the first place. Basically Zone 2 makes your heart larger to hold more blood. HIIT makes it pump that blood harder.
@@RunSmarterwithBrodieSharpe Its something that helps resist going too hard. I know I am getting more out of breath because my heart is not pumping enough oxygen. To make the heart chambers grow larger and pump more oxygen I know I need to slow back down.
I have been running polarized since Jan 2023. My paces Z2 are 12:20 start and gradually down to 11:2x for a 6-7 miler. Is this appropriate enough. Or am I running slower than I am supposed to. Both summer and winter is the same.
I still pledge to run smarter! 😂 I’m definitely guilty of running at the top end of my zone 2 in order to keep my paces faster. Mostly to keep the race predictors like CRPlots from dropping my predicted times. Terrible habit that I’ll work on now.
I’ve used a Polar OH1 arm band (think they have a new version out now) for a few years now and for me, it’s been brilliant. Sometimes I’ve switched to a chest strap to compare and can’t say I’ve noticed any difference. Being female I find the arm band so much more comfortable than the chest strap. I guess we are all different though so it may not work for all.
@@munrowen thanks. I've seen the Pros wearing them more often in the Majors (Women) and wondered if they are improving. I agree easier to wear/ use than the chest straps
I dont now what my perfekt Pace for a Zone 2 run should be… i the past i did my Runs at 6.30-7.00 per km just Like my 4h Marathon pace with HR of ca 145 but according to my sub 20 (19.30) min 5K it should/could be much faster
@@maxmaier2092 don’t use pace of finish times. Like I said these are only guidelines. Use Heart rate or perceived effort to know if you are in the right zone
It's volume. No one talks about volume in zone 2 videos. KMs per week. Running low volumes you can fairly easily lower your short 5k time. Infrequent high intensity runs with large rest periods between (only running a couple days a week). For a marathon, any time under 4hr will require a much much larger of weekly volume. That's where the 80/20 comes in and makes sense. But then if you aren't interested in a marathon, and only want to get your 5k time down, running 80% of 30km a week at 7:00m/km isn't going to get you anywhere close to a sub 20 5k.
Sorry but all the latest smartwatches has 99% hr accuracy compared to a polar chest strap, so pls stop that nonsense 'need a chest strap' to monitor hr accurately
Looks about right to me. He saying that if you are capable of running a 4h marathon, your zone 2 pace will likely be in the ballpark of 6:30-7min/km. While I haven't run a marathon, I've run a 2h half, which, if I trained for a full would probably put me somewhere in the 4h20m-4:30 range for a full marathon. My upper end of my zone 2 is 135bpm (using Karvonen method to calculate it). My pace at that HR is around 6:35-6:50 min/km (depending on how far into a training block I am and my fitness level at that time), right where he would predict it to be.
@@TR-zf6io The thing that doesn't get discussed in every RUclips zone 2 video is running volume. Most hobby runners don't have anywhere near the weekly volume to actually gain the real benifits of zone 2/MAF/80-20 etc 7min kms is for most approaching a fast walk, or it's a shuffle which promotes poor running form. At this point, your not really running. If you are only averaging say 50km a week (or even less), and 80% of that is done at 7min kms, there is no way you are going to accumulate the volume or stamina required at higher intensity to achieve a 4hr marathon (which is a pace of 5:40). If you are doing +100km a week, or daily double runs, it makes sense, recovery, injury prevention etc. But not for most who only run a few days a week.
@ what would you recommend for slower, less fit hobby runners who would be deep into zone 3-4 at a faster pace like 5:40? I would think that Spending most of your running time there as a less fit runner is a pretty good way to increase injury risk and overtrain for that level of fitness.
![How to Run a Faster 5K RIGHT NOW [No Workout Required!]](/img/1.gif)
i started running july.. and now i found out this info is really usefull to me!
@@mohdazeem50 glad you think so. Thanks for watching
More gold from Brodie! Thanks for a great video packed full of info!
@@kellenkraft8304 thanks Kellen ⭐️
I definitely pledge to run smarter 😊. I do a lot of Z2 but, you’re right, it tends to be near the top end of the range. So I am going to implement your tip straight away…. to stay at the lower to mid range instead. And to do that I will shift the HR range down on my watch. I will likely be at 7.00 -7.15 min/km pace for this. The only problem is, as you get slower it’s sometimes feels a lot harder to ‘run’. Which brings in the question - do I try and keep cadence up or just shuffle along in an almost exaggerated walk? Thank you for such fantastic videos and podcasts!
@@munrowen let’s go! 💥 thanks for the kind words. Anything that gets your HR low enough will suffice. With enough time spent at that slow speed, hopefully your body learns to become more efficient.
Oh… just continued on through the video and heard your cadence advice 👍😊
To smarter run, pledge I....
Thanks for the good summary. I've been running for about a year and felt like I'd hit a major plateau. After some research, I've been following this approach for the last 2 months or so and am definitely seeing a noticeable difference.
I've also lost more weight, which makes sense because I'm burning more fat each run!
@@wardes7585 well done 👏 I’m glad you’ve found the info useful and seeing good results. Keep up the good work!
I pledge to run smarter! Thanks for a very informative video. I appreciate metric units :)
@@marjankrebelj4007 let’s go 💥 welcome aboard and thanks for the kind words
동영샹 자료 고맙습니다. 카보넨 공식 70%을 적용하면 일반적으로 알려진 존2영역인 최대 심박수의 70%보다 더 큰데 이 차이는 어떻게 생각하여야 합니까?
I pledge to run smarter! Great video, very informative. Thank you.
@@barrythurlow2980 let’s go! 💥 thanks for the kind words
Hi. What is your opinion on nasal breathing running?
@@azri.yusoff I like it! Probably helps as a range finder to know what intensity level you’re at and can help your air reach the lower lobes of your lungs 👏
Can you let me know the advantage of Zone 2 vs Zone 3? What I read is that Zone 2 is good for producing mitochondria while Zone 3 will make the mitochondria that you have more efficient. So, both zones are good to use. Any thoughts?
@@EMTobias interesting, i haven’t heard about Z3 improving mitochondria. I’ll have to look into it
Great video. I pledge to run smarter
@@Esoterik87 let’s go 💥💥 welcome aboard run smarter scholar 👏
Very useful
@@jassaljs thanks for watching 🥰
Would an arm strap work as well instead of a chest strap? I see folks wearing those like up by the bicep area
@@walleye204 not as accurate as chest unfortunately. But you can always make use of what you’ve got just know it’s not the best solution
I’ve made a comment re my experience of arm strap to someone else’s comment further down 👍
Zone 2 according to research is much more about increasing heart size, stroke volume, and blood vessels, and less about mitochondria. This is done at near the upper limit of Zone 2, lower if elite. Zone 2 is a balance between maximum stroke volume and being slow enough for the heart chambers to fill with as much blood as possible. Mitochondria does allow muscles to use the oxygen delivered, but they are useless if the heart cannot deliver enough oxygen in the first place.
Basically Zone 2 makes your heart larger to hold more blood. HIIT makes it pump that blood harder.
@@bmp713 thanks for your contribution! It’ll be helpful for runners reading through these comments 👏 perhaps worth addressing in a new video
@@RunSmarterwithBrodieSharpe Its something that helps resist going too hard. I know I am getting more out of breath because my heart is not pumping enough oxygen. To make the heart chambers grow larger and pump more oxygen I know I need to slow back down.
I have been running polarized since Jan 2023. My paces Z2 are 12:20 start and gradually down to 11:2x for a 6-7 miler. Is this appropriate enough. Or am I running slower than I am supposed to. Both summer and winter is the same.
@@ganesangiridharan5187 sounds great to me 👏 well done
your heartrate matter, not your pace, so if you run in zone 2, then you are running at the perfect pace:)
I pledge to run smarter🎉
@@lukasbauza1656 amazing 🤩 welcome aboard
I still pledge to run smarter! 😂 I’m definitely guilty of running at the top end of my zone 2 in order to keep my paces faster. Mostly to keep the race predictors like CRPlots from dropping my predicted times. Terrible habit that I’ll work on now.
@@SantaCruzRunner haha I love it! Every time you write it is another helpful self reminder 👏 keep em coming
how about arm band heart rate monitors?
@@hldwalker not as accurate as chest unfortunately. But you can always make use of what you’ve got just know it’s not the best solution
I’ve used a Polar OH1 arm band (think they have a new version out now) for a few years now and for me, it’s been brilliant. Sometimes I’ve switched to a chest strap to compare and can’t say I’ve noticed any difference. Being female I find the arm band so much more comfortable than the chest strap. I guess we are all different though so it may not work for all.
@@munrowen thanks. I've seen the Pros wearing them more often in the Majors (Women) and wondered if they are improving. I agree easier to wear/ use than the chest straps
I pledge to run smarter
@@andriratnasari2648 welcome aboard ⭐️
Hear hear!!!!😁
I pledge to run smarter 😊
@@peterbull4442 let’s go Peter!! Welcome aboard 💪
Why does Garmin tell me that zone 3 is base and not zone 2?
@@llamaclipz I don’t use Garmin so I am not sure 🤔
I dont now what my perfekt Pace for a Zone 2 run should be… i the past i did my Runs at 6.30-7.00 per km just Like my 4h Marathon pace with HR of ca 145 but according to my sub 20 (19.30) min 5K it should/could be much faster
@@maxmaier2092 don’t use pace of finish times. Like I said these are only guidelines. Use Heart rate or perceived effort to know if you are in the right zone
It's volume. No one talks about volume in zone 2 videos. KMs per week.
Running low volumes you can fairly easily lower your short 5k time. Infrequent high intensity runs with large rest periods between (only running a couple days a week).
For a marathon, any time under 4hr will require a much much larger of weekly volume. That's where the 80/20 comes in and makes sense.
But then if you aren't interested in a marathon, and only want to get your 5k time down, running 80% of 30km a week at 7:00m/km isn't going to get you anywhere close to a sub 20 5k.
I pledge to run smahhter!!!!
@@morrisg5060 let’s go Morris!! Welcome aboard 💪
Run smarter
@@NT-NT23 let’s go 💥 welcome aboard
Zone 2 for me is a 14 min mile 😢
@@llamaclipz amazing 🤩
I would like to see elite runners heart rate information, to verify this.
@@scubamarilu absolutely! Perhaps a future video
Sorry but all the latest smartwatches has 99% hr accuracy compared to a polar chest strap, so pls stop that nonsense 'need a chest strap' to monitor hr accurately
@@youngsuk3329 thanks for sharing. I’ll keep an eye out on the research
3:59 this looks wrong
Looks about right to me. He saying that if you are capable of running a 4h marathon, your zone 2 pace will likely be in the ballpark of 6:30-7min/km. While I haven't run a marathon, I've run a 2h half, which, if I trained for a full would probably put me somewhere in the 4h20m-4:30 range for a full marathon. My upper end of my zone 2 is 135bpm (using Karvonen method to calculate it). My pace at that HR is around 6:35-6:50 min/km (depending on how far into a training block I am and my fitness level at that time), right where he would predict it to be.
@@TR-zf6io
The thing that doesn't get discussed in every RUclips zone 2 video is running volume.
Most hobby runners don't have anywhere near the weekly volume to actually gain the real benifits of zone 2/MAF/80-20 etc
7min kms is for most approaching a fast walk, or it's a shuffle which promotes poor running form. At this point, your not really running.
If you are only averaging say 50km a week (or even less), and 80% of that is done at 7min kms, there is no way you are going to accumulate the volume or stamina required at higher intensity to achieve a 4hr marathon (which is a pace of 5:40).
If you are doing +100km a week, or daily double runs, it makes sense, recovery, injury prevention etc. But not for most who only run a few days a week.
@ what would you recommend for slower, less fit hobby runners who would be deep into zone 3-4 at a faster pace like 5:40? I would think that Spending most of your running time there as a less fit runner is a pretty good way to increase injury risk and overtrain for that level of fitness.
I pledge to run smarter
@@teejay_musicart1355 let’s go!! 💥 welcome aboard Teejay!
I pledge to run smarter
@@CheMarco0766 let’s go 💥💥 welcome aboard run smarter scholar 👏
I pledge to run smarter
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I pledge to run smarter
I pledge to run smarter
@@cheslingrootboom9650 let’s go! 💥 welcome aboard run smarter scholar!
I pledge to run smarter
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I pledge to run smarter
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I pledge to run smarter
I pledge to run smarter
@@רחלשיין-ס3י welcome aboard run smarter scholar! 👏
I pledge to run smarter
@@ericrodriguez2612 let’s go 💥 welcome aboard