This is a huge topic and I’m certainly no expert. A couple thoughts though…
I’ve recently started incorporating zone 2 runs more. (This has also spurred an interest in Japanese Slow Running, which you can look up if you want.) For me, (and it’s all relative, some will be faster, some will be slower) zone 2 is around 11:00/mile. For comparison, zone 5 is going to be pushing hard, like at the end of a half marathon where I’ve maintained a 7:45ish pace. I usually don’t hit zone 5 until the end of the race though. I’m reading more and more from people I respect that we need to spend more time in zone 2 if we want better speeds.
Interestingly, the Runna app that @Runningfree and I use, has me spending way more time at slower/easy runs than I normally would. And I’m quite happy with the results.
I obsess over my HR. I wear a monitor all day, every day. I really focus on my HR while I sleep. If it’s higher than normal it’s usually due to many factors. Stress, diet, sleep, sickness, health, exercise, etc. I view that as my baseline. If that’s high, I’ll probably have a higher than normal rate while running.
Just a few of my thoughts. I’d encourage you to research it and form your own plan/opinions. I definitely think it’s worth paying attention to.
Thank you! I’ve noticed my resting HR is around 70 so it’s also higher that I would like it to be. I will definitely monitor it more now and try to run slower. Gonna keep you posted
And of course, to get that resting heart rate lower (or your ability to run while in zone 2), you gotta work that heart muscle. How much in each zone is optimal? Well, that is the question! I personally think you just can’t go wrong if you’re running! Keep it fun!
This is really interesting. I love that view of the percentage of the workout spent in each zone. I found that now in my Garmin app. Thanks for showing me😄
I’m comparing different workouts and races. It’s quite revealing!
I don’t know guys. This whole run was in zone 4 but from the description of zones, it feels more like zone 2 or 3. I was slow, relaxed, I could easily hold a conversation and run further. I don’t know if it’s even possible for me to have lower HR while running.
Have you put in a race time on Strava? Garmin has set zones but Strava bases it off your most recent race. I know there is a way to change the garmin zones but I’ve never done it. Max Hr is suppose to be 220- you age. So for me it’s 180 but I’ve seen it get to 190 before lol. These pictures are from a run I just did.
It was 28F when I started this Now it’s 35F with a feel like of 28 I decided to walk the cool down so while I did it, it’s not included in the “run” distance
I don’t know if you’re that far off. That pace wouId be a zone 3 for me. I would have to slow down quite a bit to get to zone 2. Probably around 7 min/km. I know, it’s weird running that slow. I find it therapeutic! Sometimes it just feels nice.
And I’m not saying you have to do zone 2, I’m just saying I think you need to slow down even more if you want to hit it.
I am curious about your heart rate. Have you ever compared what the Garmin reads vs. what you would get if you counted your heartbeats while looking at a stopwatch?
End of 2025 im reflecting and so greatful for everyone on this thread. I decided 3 yrs ago that being obese wasnt my ending. Ive gone from a size 20 to a size 4 and a major part of that was weight training and running. It all started with a 5k. This was the year of the 10k and ive been motivated and challenged by all of you. Not sure what my running future will look like but thank you for your support and laughter this year!
Wow, what a huge journey you’ve been on! I’ve made some drastic changes over the years as well, but it’s been a long journey. I get emotional thinking about the person I was 15 years ago. I started out running from one streetlight to another. Then I’d walk for two. I’d do that for about a half hour and then come home absolutely spent! I was still drinking and smoking and overall being an idiot, but it was the start of making myself better.
I’m generally a shy, reserved person. This thread is about the only one I’m comfortable contributing to. It means more to me than I can describe. Thank you all!
Very nice!!! I’m trying to get my life together to do my run. I did some yoga earlier but I’m off today so I have the time, I just gotta get the motivation
