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Make zone 2 cardio training easier, why it's so hard & tough love.
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- čas přidán 17. 08. 2024
- Join Doc Lyss in this solo episode as she covers all things Zone 2; what it is, why it may feel frustrating or hard, how to make it easier, and the science behind adaptations.
Enjoy and see you out there!
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→ ENDURE RUNNING EBOOK: bit.ly/3mRee7u
→ ZONES MINI GUIDE bitly.ws/33Kwt
🎧 Listen to this podcast on the go.
→ Messy Middle Podcast: bit.ly/3FTKDSr
🎥 Running Zones: • RUNNING ZONES 101: Eve...
🎥 Metabolism & Energy Systems: • Understanding Metaboli...
⏰ Time Stamps:
0:00 - Introduction
0:30 - Giveaway 🥳
2:35 - Episode Overview
3:05 - What is Zone 2?
7:45 - HR with Zones
8:45 - Why it Feels Hard
10:55 - Gaining Fitness
14:30 - Run/Walk Option
16:45 - Season of Base Building
18:41 - Cross-Training
21:00 - Running Slow is a Skill
22:00 - Talk Test
25:40 - This Takes TIME
31:50 - Threshold Test
33:15 - Do Other Things Suffer?
38:15 - Real Talk with Yourself
40:00 - Keep Going!!
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This is super helpful, basically to tell me (in a kind way) I'm not fit enough to worry about it right now. That's great! I look forward to doing it at some point in the future but for now I'll just enjoy being able to run again (post surgery recovery!) and focus on consistency
Found your channel through IG reels. Your content is exactly what I’m looking for. I’ve been following hypertrophy-focused programs for a year and a half now while trying to slowly recomp. I added a weekly easy run in November and this year I plan to incorporate a real run training program into my lifting schedule.
Welcome!!!!
Very helpful as a runner and also wanting to do more strength training!
Heck yes! Love to see that. 🤩
Learning AND taking notes. Thank you so much for going in depth and explaining all the "why's" behind everything that's happening in our bodies. Makes so much sense, and just assures to keep going and getting better at "fit"ness and keep going in zone 2, knowing that as long as I'll keep working on this, it won't stay as frustrating as it may feel right now sometimes. You're a gem!
Love some good note taking! Glad you enjoyed this. :)
This was so helpful! Thank you!
New subscriber here. I just found your channel and i’m so impressed - so much great information! Going to be binge watching all your videos!
Welcome and thank you so much!
Ran over here to comment after finishing listening to this on Google podcasts while completing a run/walk! Love all the information in this. I've been running for three years on and off and after setting some big goals this year that got derailed due to life + 10ish kg weight gain I had been struggling to be consistent and get anywhere with my running. Only giving myself grace in the last two weeks and realising that simply moving the desired km/time despite how many times I felt I needed to stop and walk has progressed me much further than the past few months. Listening through this just reinforced those thoughts and reassures me I'm on the right path. Thanks Lyss! You got me started running three years ago and I continue to run due to your inspiration and education.
Keep at it! 🤍
Could you please consider doing an episode on running shoes, specifically heel drop, stack height and how to choose or various types of runs/terrains
Hi Emily! I can add it to the list of possible future videos, but I do already have an older podcast (Messy Middle Podcast) on running shoes. Running shoes are super unique to people and I think it's best to head to your local running store & get an assessment done to ensure the shoes works best for you! 🥰
Thank you! Learning so much as a beginner and having lots of fun at the same time. Did my first 30 minute run ever yesterday in zone 2 and am quite proud and excited for the future.
Get after it!!
Love your content! I reference all of my Kinesiology students to your channel frequently!
SO COOL!!!
So thorough and just the pep talk I needed! I’m doing my year of zone 2 training and I’m almost halfway through the base building program! Thank you!
You're so welcome and love this for you!
Looking for a training program to help make zone 2 easier, become a better runner, or improve your running fitness? Check out The Lyss Method. Well help you cut the 'how do I do this' frustration and confusion, and get you the results you are looking for instead! www.thelyssmethod.com/
This was such helpful information, I am not a runner but do a lot of metcons. However -I’m motivated to start working on my aerobic base now with Zone 2!
Love to hear it!
This is so helpful- my dad has been calling me discouraged with his marathon training because he feels he just can’t stay in zone 2 training. I’ll be sending this to him and telling him to keep going… slowly.
Slow and steady!
This is absolutely helpful. I am training for my second marathon following the BAA 20 week plan, and I struggle with zones and pace. Other than my speed work, my long runs all tend to be negative splits with increased heart rate with each mile. I’d love to be comfortable with doing weights in the gym on my own, but I am so confused and intimidated on how to set up the equipment let alone maintain proper form. Thanks for your content!
I am more of a hitt and weightlifter trainer now so need to learn to slowdown to improve…very helpful. And now I know I don’t have to stress about it or be perfect!
Yes! No stress and perfection isn't a thing!!
So helpful! Working on building my run base back up after some time off and looking ahead to an even end of next year. This video on top of the Zones 101 cleared up a lot of the mess out there!
Glad to hear that video was super helpful!
Great episode When I was training for marathons, I used a variation of the breath method. Four steps/breath was easy and in zone 2, 3 steps/breath was entering tempo range and 2 steps/ breath was 1 mile pace…
I’m one of those with a low aerobic capacity! Coming back from having 4 kids and not sticking with running for a long time. Thanks for the info, it is helpful!
You are very welcome!
Working on base building now. Loved the Zones 101 video when you released it. Always appreciate the content!
So glad to hear!
My husband has started running and has been talking about the zones, I’ll be sharing this video with him to learn more!
That's perfect!!
Great reminder that zone 2 is a skill and to be honest with your own fitness and timeline. Thanks for sharing!
You betcha!!
I've been talking about zone 2 a lot with clients lately so this will be perfect to share with them!
Love to hear it!
This is all so fascinating-and really new information for me! Haven’t thought about cardio this way before, so I really feel like I learned a lot (I personally found the graphs really helpful-paused the video at that point to get a closer look haha).
Glad the visual graphs helped and that you found value in this!
So excited to watch this!
Great video! I really appreciated the context for what to expect from myself based on my fitness level and what a reasonable timeline would be. Thank you!
Glad the context and video were helpful!
While indoor cycling cannot keep my heart rate up in zone two
Thank you for making this! I always thought it was only for high volume/distance runners (which I’m not) so I’d written it off, but my perspective on it recently shifted with Dr. Peter Attia’s book Outlive with respect to zone 2’s benefit for metabolic health. As a Type 1 Diabetic, I’ve decided to start working on zone 2 fitness to see if it can improve the efficiency of my utilization of fuel sources. And perhaps stabilize my blood sugars during my trail runs too! I didn’t realize how challenging it’d be to keep my HR down despite effort being low, but this video gave me hope!!
Glad this was helpful and helped shift your perspective!
Hi Natalia! You are the winner of this video/podcast giveaway! Please take a screenshot of this comment & send it to hello@doclyssfitness.com to claim your prize! Congrats. 💚
This was helpful, and also so encouraging. Thank you!
Of course!
Great episode. i am a newer runner (1 year consistent training) and I have been so tempted to give up on zone two lately because like you said, it's HARD. I appreciated getting to learn the science behind this, and I am curious to try the run/walk!
Keep at it! Yes!
So helpful. Your info has been crucial in my running journey!
YAY!! Love it!
So excited to learn more about this!
🤍🤍🤍
I honestly didn't know the importance of zone 2 before this video! I lift 3 days a week and do cardio 2 days a week. It's difficult to make time for zone 2 training in there, as my heart rate is always high during my cardio days. But I trust my body is building fitness and I will get there eventually. Maybe adding an additional cardio day is what I need.
Yay! Glad I could help with a better understanding of Zone 2!
This video was very reassuring! I’m a powerlifter, I also do boxing/circuit training twice a week but I think some kind of steady state cardio needs to go into my program…
👏👏👏
Just started following ! Love your content 👏😀
Welcome!!
Love your content. I learn so much. Thank you!
Thank YOU!!
Saw you at MNU and am now an avid follower. In desperate need of mastering my HR as anything above a brisk walk pushes me into zone 3 & above despite being a CrossFitter and relatively fit (but am terrible at running)
AWESOME!!! Welcome and hope this was helpful for your zone training!
I learned from this, thanks 😊
You betcha!
Zone 2 is still so hard for me.
Watching a video on zone 2 cardio while I'm doing zone 2 cardio... So meta 😂
What’s your thought on treadmill pacing? I use a treadmill to learn my body responses and behavior, then use that information to observe my efforts in outdoor run training. At least for me I’ve seen an improvement in what a low effort pace looks like now.
Great advice! Curious of your thoughts about having caffeine before working out?
What if my rpe feels like a 5/10 and I am nasal breathing but my heart rate is 140-150?
The trouble that I'm having is that my heart rate doesn't really go up❤😡
I've done cardio jump rope for a long time (so I have some adaptation) but I don't know if you can call what I've done "zone 2". I got an exercise bike a couple of months ago and I can do 'talk test' and 'nasal breathing' up to 140 bpm but the stress and strain it puts on my quads to get over 130bpm is really taxing. And with jumping rope getting to 130-140 burns my shoulders. It feels like I'm doing something wrong
Great reminder that a lower volumes… it’s not that serious
So confused, Dr. Stacy Sims is saying not to do zone 2 its for men. Also that it will make you gain weight.
I can’t speak to the specific claims or person without more context or details but that isn’t fully correct. My latest podcast interview on @theproof goes into this topic, part 2 tomorrow as well.
I also have covered this more on my IG as well.
This was so helpful! Thank you!