The Extra Mile! What is Zone 2 Running?

In this episode of The Extra Mile, Jenny Falconer discusses the concept of Zone 2 heart rate training, commonly referenced by runners. Zone 2 is characterized by a heart rate zone where the body primarily burns fat for fuel instead of sugar. Running in Zone 2 is considered an aerobic pace, where the runner can maintain a conversation and has controlled breathing, making it feel sustainable.

Training in Zone 2 is vital for building endurance, enhancing recovery abilities, and strengthening the heart. Falconer likens it to laying a solid foundation before constructing a house, which ultimately prepares runners for more intense, faster runs. She provides practical insights on how to identify one's Zone 2, either through a heart rate monitor or by assessing breath control during conversation.

Despite feelings of slowness during Zone 2 runs, Falconer assures listeners of their significant benefits for long-term running progress and encourages them to incorporate these sessions into their training.