How To Train Zone 2 Running

When it comes to running, there are a variety of training methods that can help improve your performance. One such method is zone 2 running, also known as aerobic base training. Zone 2 refers to a specific heart rate range that allows you to build endurance and improve your aerobic fitness.

As someone who has been running for several years, I can attest to the benefits of zone 2 training. Not only does it help improve your cardiovascular fitness, but it also allows you to build a solid foundation for faster and longer runs. In this article, I will share my personal insights and detailed tips on how to effectively train in zone 2.

Understanding Zone 2

Zone 2 is typically defined as a heart rate range between 60-70% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your maximum heart rate would be 190 beats per minute (220 – 30 = 190).

Training in zone 2 means keeping your heart rate within this range for the duration of your run. This ensures that you are primarily using your aerobic energy system, which relies on oxygen to generate energy. By training in this zone, you can improve your body’s ability to efficiently use oxygen and sustain longer periods of exercise.

The Benefits of Zone 2 Training

There are several benefits to incorporating zone 2 training into your running routine. Firstly, it helps to build a strong aerobic base, which is crucial for endurance athletes. By training at a lower intensity, you are able to run for longer distances without accumulating excessive fatigue.

Secondly, zone 2 training promotes fat burning. When running at a lower intensity, your body relies more on stored fat for fuel. This can be beneficial for weight management and improving body composition.

Furthermore, zone 2 training helps to reduce the risk of injury. By running at a lower intensity, you are putting less stress on your joints and muscles, allowing for proper recovery and injury prevention.

Effective Zone 2 Training Strategies

Now that we understand the benefits of zone 2 training, let’s dive into some strategies to effectively incorporate it into your running routine:

1. Use a Heart Rate Monitor

A heart rate monitor is essential for training in zone 2. It allows you to monitor your heart rate in real-time and ensures that you are staying within the target heart rate range. There are many heart rate monitors available on the market, ranging from chest straps to wrist-based sensors. Choose one that is comfortable and reliable.

2. Gradually Increase Training Volume

When starting zone 2 training, it’s important to gradually increase your training volume. Begin with shorter runs at a comfortable pace within the zone 2 heart rate range. As your body adapts and becomes more efficient, gradually increase the duration of your runs while staying within the target heart rate range.

3. Mix Up Your Training Surfaces

Training on different surfaces can help improve your overall running efficiency. Consider incorporating trail runs, grass runs, or even treadmill runs into your training routine. This variation in surfaces can help strengthen different muscles and prevent overuse injuries.

4. Listen to Your Body

While zone 2 training is generally low intensity, it’s important to listen to your body and adjust your pace accordingly. Some days you may feel more energized and can run at a faster pace within the zone 2 range, while other days may require a slower pace. Trust your instincts and adjust your effort level accordingly.


In conclusion, training in zone 2 can be a valuable addition to your running routine. It helps to build a solid aerobic base, promotes fat burning, and reduces the risk of injury. By following the strategies mentioned above and listening to your body, you can effectively train in zone 2 and improve your overall running performance. Remember to always consult with a healthcare professional before starting any new training program. Happy running!