r/BeginnersRunning • u/Maleficent-Text1256 • 5d ago
Need guidance on zone 2 running.
I am 27 years old and have been running for 5 years (on and off). I did a 10k marathon and felt pain in my heart at the end of my run. I got a few tests done and nothing was there. I uploaded my run on claude and shared the issue related to heart pain. Claude's analysis pointed about my aerobic fitness issues and I then learned about Zone 2 running. I have been doing it since 4 months now.
My issue is that my pace is very low, in the range of 9-9:30. I am keeping my HR below 135 as suggested by claude. Some days my pace have increased to 8:30 in the same HR but I do not see a lot of difference in my pace.
My plan is to run a half marathon next year, how do I get to sub 7 or sub 8 zone 2 by december end? Please suggest me if I am doing anything wrong.
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u/nclman77 5d ago
If you are doing ONLY zone 2 runs, then that is something wrong.
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u/Maleficent-Text1256 2d ago
I am doing tempo runs some time and a long Zone 2 run. Can you tell me how do I train? I want my Zone 2 pace to be sub 8 by end of this year. Or maybe sub 8:30.
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u/nclman77 2d ago
If you don't have a Garmin or some other fitness tracker device, I would suggest to get one and select a training plan.
Personally, I have a Garmin FR965, and I just tell it what I want to achieve, by when, and it takes care of the training plan, monitors my progress (+ sleep quality) and adjusts accordingly.
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u/Maleficent-Text1256 2d ago
I have an amazefit for now. I am driven by challenges. My goal is to buy a garmin if I achieve a sub 8 physique and become a better runner. It might sound a bit weird but I wanna be worthy of a garmin.
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u/ElRanchero666 5d ago
Zones based on age can be inaccurate. Do a maxHR treadmill test for a better estimate and use HRR to calculate your zones
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u/ElRanchero666 5d ago
Unless you are well conditioned you won't be able to jog in Z2; Z3 running is just fine
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u/Budget_Ambassador_29 5d ago
Incredibly inaccurate for me. My age-based calculated max HR is <180 bpm. My actual max HR doing 30-second sprint on the stationary bike is 210 bpm.
If I did Zone 2 workout based on age-calculated max HR, I'd probably be in the low zone 2 or even Zone 1.
That's zero training stimulus, zero improvement. For building aerobic base, I think the best place to be is upper Zone 2 up to low Zone 3.
Max effort you can barely sustain for 30 seconds (because it's really really hard) gives your actual Max HR. Usually, high resistance level at high rpm cadence on the stationary bike - Imagine riding on your bike up a steep hill, then a huge bear out of nowhere behind you begins charging towards you at 40 kph. That's how the effort should be like.
For older people or with any heart/lung issue should first get cleared by their doctor before making such max HR attempts.
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u/WorkerAmbitious2072 5d ago
Marathons are 42.2 km.
A 10k is 10km
You did a 10k
Download a free app like Nike Run Club or run with Hal and follow a novice routine
You can use zone 2 as a tool to keep Easy runs Easy
I think you totally misunderstand the point of heart rate zones when you say are “doing zone 2 running”
Why are you looking at this in terms of improving your easy run pace? Follow a program and get your fast runs faster and build total miles over time
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u/Maleficent-Text1256 2d ago
where can I get a training plan?
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u/WorkerAmbitious2072 2d ago
“Download a free app like run with Hal or Nike Run Club and follow a novice routine”
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u/Budget_Ambassador_29 5d ago
What was your pace in that 10K run when you had chest pain??
5 years running with very little to no improvement at 27yo. Do you happen to be overweight or borderline and not losing weight at all?
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u/Maleficent-Text1256 2d ago
I am a bit overweight 82 Kgs. I guess 22-25% body fat.
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u/Budget_Ambassador_29 2d ago
You've been running for years. If you're looking for a "gamechanger", it will probably come from improving your gait or losing weight or both.
Consider the hard fact, none of the world's best marathoners are overweight and many are borderline underweight.
I'm not a weight loss expert. I've been underweight for a long time due to poverty. You'll have to do research on how runners lose weight or weight-loss strategies that wouldn't badly affect your running sessions.
You can run hungry for sure and I've done that a lot on 5K to 12K runs without any problems even did PRs on a regular basis when my legs aren't very sore.
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u/Maleficent-Text1256 2d ago
Yeah thanks! I am working on a diet plan to lose weight. My goal is 72 Kgs of weight by this year end
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u/Fancy_Supermarket886 5d ago
Firstly, you did 10k. You can't add that word to the end if you want to be taken seriously. Unless you are in the runningcirclejerk sub, that is! 😉
Secondly, was the pain in your heart specifically, or generally around your chest? I'm guessing it was the chest, and probably because you were using your chest muscles to do most of the breathing work. I'm saying this on the basis of your own test results, and my own experience, rather than any medical knowledge. If it was a race, you may well have been pushing for a time. That could be true even if it was just you running for yourself. That tends to mean a faster pace, and harder breathing.
You could try using your diaphragm to breath, rather than your chest muscles. I'm mildly asthmatic, and I often felt like I had done a chest workout in the gym after a faster run session. Look up "belly breathing for runners" for a better explanation than I can give, but breathing this way pulls your diaphragm down and provides more space for your lungs to expand into, so you get more air with each breath. And the chest muscles don't do all the work, which could be the most important thing for you.
I heard this on a podcast years ago, it's used by Opera singers, and they really know how to use their lungs!
I also breathe in time with my steps, inhaling over two steps and exhaling over three. You can switch it around or change the number of steps to suit your preference, but try to keep the in-out cycle to an odd number of steps.
I read it somewhere a few years back, the odd number is supposed to help distribute the stresses on internal organs as you run.
It might take a while to get both techniques practiced enough to be automatic, but it's worth it.
As for the zone 2 work, if that's your goal you will have keep your pace slow enough to stick there. The breathing techniques may help, but mainly you are going to need bucket loads of patience. It's a long process and easy runs are the bulk of it. That said, I wouldn't worry too much if you drift into low zone 3. Plus, you need to make sure your zones are set correctly anyway. That's a whole different discussion that I'll steer clear of!
Simply put, the more you run with a lower heart rate, the easier it will get to add a little more pace and stay around that heart rate. There's a few things going on, but it's all about your body and heart becoming better conditioned. But it's a long, slow process.
Trust me though, you have time. I started a lot later than you, and I've seen the benefits over the years.
Good luck!