The Biggest Running Myth (NOT WHAT YOU THINK)
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- čas přidán 29. 11. 2023
- There's a big myth surrounding heart rate training and running endurance in general, which causes runners to neglect an important part of their training. Let me explain about the misunderstood power of Zone 3 running.
Thanks to @COROSGlobal for sponsoring this video. Here's a link to the watch I'm using: www.coros.com/pace3 and the heart rate monitor: www.coros.com/heart-rate-monitor
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-revolution.com
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After long months of strict zone 2 training, I'd lost my enthusiasm for running. I went out on my favorite local mountain, which I'd avoided because I couldn't run it in zone 2. I started my watch, pulled down my sleeve, and just RAN. It was one of those exhilarating, enjoyable runs you never want to end. It reminded me that a certain type of workout might be what's best for your body, but your mind needs to be happy too. I make sure to do a fun, no-looky-at-the-watch zone 3/4 run in the mountains every few weeks to remind myself of why I love running so much. Thanks for a video showing me that it's not tanking my training! 😂
Zone 3 is important too. It should not be neglected. For long races you usually spend the entire race in zone 3 but apparently it’s the devil 😂 specificity has to mean something
I spent a whole year in zone 2, when I tried to run fast my body didn't know what and my heart rate red lined. I now do 1 or 2 zone 3s a week and find that my legs feel great after because that's where I'm mechanicaly efficient. Also it makes zone 2 runs feel way easier.
@@dbo4506 So true! I spend hours at a whack around 163 bpm during races, but zone 2 for me is 140. I'm finally incorporating more of it in my training. 🤞
@steven7169 I had the same problem... I literally added 4 minutes per mile to my pace, though I felt great and could run forever. My fastest pace is now equal to my slowest before MAF. I'm focusing on 5/10ks this winter, just trying to get some speed back, before tackling my first 50 miler. I've found that after just a few speed interval workouts, my HR stays lower during zone 2 runs!
Thank you for this. There are certainly benefits to zone 2 and easy running, but it's gone way too far when people sorta demonize zone 3.
For me, this makes running too complicated. I JUST RUN. And enjoy that feeling
I love this video and concept in general. I totally agree with your take on adding marathon pace runs as you get closer to your peak race. I’ve done this in the past and had great results. Now at 62 years old I just did a 3:24 marathon in Chicago. Looking to crush it in Tokyo in the spring. TTFN…
Good to hear that someone have own ability to think. One problem is that everyone is copying each other and repeating this zone 2 -thing over and over again like it would be only thing what need for training 😄
Hi James, thanks for the video. One of the things you ONLINE EXPERTS don't talk about enough as far as I am concerned is geographical location and climate. There are hundreds of thousands of us who live and train near the equator. Where I live it is 30c in the middle of winter with humidity down too 85%, yes, down too. I find it nigh on impossible to run at all in zone 2 due to the climatical conditions alone. After training for 6 months in these conditions in zone 3 and then going to your country for a 700km multi day run I was flying due to the climatical changes in air temperature and my bodies adaptation to training in the heat here at home. Thoughts please?
I try to do a half marathon each month and I run it in zone 3, but mostly because it would take too long to run it in zone 2 and I'd end up even more tired. However I substitute it for one of my weekly high intensity runs to keep the overall training load down. I don't have a formal training plan though (other than aiming at about an 80/20 split).
Marathon handbook 12 week plan is all I've needed. Stock to the plan and tick the boxes . It's seen me well so far
Great explanation
The extreme focus of many running influencers on zone 2 and on all "zonology" in general is absurd! Better would be to focus on the concept of "dosage" which is the time integral of intensity (body power output). This is measuring the total energy you expended in the session...College Physics 101.
Note that at higher intensity, the body is still using fat and is using it at a higher rate but just at a lower percentage of the total power. As we go above ~50-60% of our max aerobic power (MAP) glycogen becomes the dominant fuel but fat is still being burned and at a higher rate than it was in zone 2. So, at higher than zone 2 intensity, you are actually putting a higher load on your fat burning system...it's still being trained. The thing to keep in mind always is that if you increase your dosage above normal or if you exert yourself at high intensity, you will need to increase your recovery time or at least be extra careful to ensure you've recovered. So, you can have sessions of zone 2 which are long enough to bring your dosage up above normal...that's a training session, or you can do a higher intensity session that's shorter but has the same dosage. It's a little like comparing how far you can drive your car on a gallon of petrol if you drive at 55 mph vs 80 mph. You burn the same one gallon, same energy, but you go either slower and further or faster and shorter.
So, Yes, there's nothing wrong with zone 3 or 4, 5 whatever as long as it's below MAP, and it is in fact the more time-efficient way to train, but anytime you do a training session, and training means you did a higher dosage than normal, an "overload", you must be sure to recover sufficiently. On high intensity sessions, about 1 out of every 3-4 sessions, always be sure that you shorten your running time so that the dosage doesn't get too far (not more than 10%) above normal. If you're not doing an overload, a training session, then you're just doing a "recovery run", and many folks' zone 2 stuff is just that, and is actually just "junk" miles, which is OK if you have the time to spend and you enjoy the running, but nevertheless, such sessions have very little/no training value...may be better just to take a short walk or sit on the sofa to recover faster from your last training session.
Morning James just wondering how often should i do a heart rate test
If you spend 15+ hours per week training then recovery is crucial and you have to train as smart as possible to get the most volume and training effect but still enough rest and recovery. Minimizing zone 3 work is smart as it only give a slight more training effect as Z2 but to a greater cost. However for normal non elite runners (ca 5 h training per week) you are getting enough recovery as long as you don’t only do threashold work and skip strength training. Just my opinion 🙂
Greetings from Brazil!!
Hey there!
I used Zone 2 3x a week pulling 6 miles those days
Zone 3 I do Fartlek Pyramids 31 minutes and another day mile repeats at 5K race pace twice a week
I just don't get this. As a 57 year old man, my max heart rate is supposed to be 169.3 which means my zone 2 is between 128 - 138. I cannot run slow enough to keep my heart rate that low. During my easy runs if I go really slow and easy (barely running at all), I can keep my heart rate in the 150s. I think I'm fairly fit and have been running about 30 miles per week for about 2 years. Is there something wrong or strange about me?
No. Heart rate zones are a guide, not a set science. If you were a true beginner, waIk run intervals would be recommended, but it seems as though you’ve built a good aerobic base and mileage.
As long as you’re feeling good and able to progress over time in the way that you want, then you’re doing well.
The "220 minus age" rule is just BS. I'm 46 and that rule would put HRmax at 174. I have logged exercises from this year clocking 190-192, and Resting HR at 44. So I used the Karvonen method to calibrate my HR zones with those numbers. That made a huge difference for me. Now, I did get a new Garmin Epix Pro 2 in the meantime and that calculated my HR zones more along those lines.
I guess not every heart is the same and some of the people giving advice don't seem to realise that.
I have exactly this issue too. Same age as you. I was doing MAF training and it was useless because my HR wouldn’t go low enough. I gave up on it. I’ve done a lot of my training in Z4 but I want to now get my aerobic base better so I’m trying what my watch tells me to do. We will see!! BTW I usually run half marathon distances every weekend for fun. So I’m skeptical about these training plans for older people.
@@bilgyno1 this calculation does not exist! Nothing like that can be calculated. You need a stress test where they will tell you from the result! This calculation is one of the biggest running myths
My coach always has me running in zone 3. Even in zone 3 I'm slow so what I do is that I run in the lowest heart rate in zone 3 as possible. And I've seen that I've gotten faster step by step. I wish he would train me in zone 2 though. Also, according to my watch, my pace and heart rate are still in the aerobic area even if my heart rate is in zone 3.
Prueba cambiando de entrenador. Es clave que te sientas a gusto con los entrenos.
Maybe your watch is wrong ? The zones on watches are based on statistical models and may not be the perfect fit for you. Do you know what your max HR is (opposed to the 220-your age formula) ?
Question...won't the zones you're running differ if you're 1st starting out or starting back from a long layoff or injury, because you are so out of shape, and your fitness improves?
Yes the fitter your heart then your zone will change . The zones are just to guide for , low medium high intensity exercise
The last 20 seconds of the video answers your question. If you're going to use HR as a training tool it's essential you get an accurate figure for your maximum heart rate.
@@61js Yeah, I kind of sent the question during the first 5 min of the video.😬 sorry!
Greetings from Brazil (2)!!!!! Kkkkkk
what annoys me is a lot of the time when I'm in zone 2, I end up walking. It feels like I'm not doing justice to my run.
That sounds like my vibe.
That will change over time. It may take a while but it will change.
Thank you for this video! I’ve found Every zone has benefits.
Do cross training and also some HIIT, bumping your base fitness up a quick notch will enable you to not have to walk/run for 6 months+
Zone 2 for me is only walking, Im still trying to stay in Zone 4 for my runs, let alone Zone 3 or lower. managing to stay under zone 5 and keep in zone 4 for me has certainly made a difference
Isn't a tempo run around zone 3?
Basically zone 3 is race pace ?
Depends on the race and target. Theoretically Z3 is an effort you could manage for 40-60 mins, so it might be too little effort for a 5k for some. That said, I ran 10k's in what my Polar watch defines as Z5, and I held that effort for 40-60 mins depending if it's trail/has significant elevation gain or not. Yours may vary too.
Someday we'll reach Peak Zone 2. Then it will become the worst thing since transfats, and "influencers" will pivot to "Zone 3 is the new avocado!"
While I appreciate your insights, I hate how much you relay on clickbaits...
I guess this strategy is directed towards attracting new viewers, but I find it really tiresome after being subscribed for a while now.
Running in zone 3 is the quickest way to see quick results for many runners. The issue is that doing so is also a quick way to reach a performance plateau. As such running a cycle in zone 3 for a 2-4 week cycle can have enormous benefits if you then start a new cycle avoiding it for the most part
I tended to do training for marathons and ultra marathons near race pace and near race distance day after day.
I see a number of other top marathoners and ultra marathoners doing similar.