How To Run Fast and Stay in Zone 2 Heart Rate

10/22/24 • 15 min

The 1% Better Runner | DLake, Mike Trees & Friends

Is it possible to run faster with a low heart rate? Here's how it works.

Download the free 1% Better runner 30 day plan to run faster with a low heart rate

Want to take your running to the next level while avoiding burnout? This will help you.

In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease.

Timestamps

[00:00] - Introduction to the City Marathon Training Group
[00:24] - Overview of Zone 2 Training for Endurance
[01:05] - Goal Setting: The Maffetone Test
[01:30] - Warm-Up Routine and Importance
[03:14] - Sliding Into High Zone 2
[05:11] - The Progression Pyramid and Its Benefits
[07:38] - Understanding Zone 2 Efficiency in Training
[09:30] - The Role of Specificity in Training at High Zone 2
[13:16] - How Fueling Impacts Long Run Recovery
[15:15] - Final Thoughts on the 1% Consistency Principle

Key Ideas

Running in Zone 2 can improve endurance and speed without risking burnout.
A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
Combining heart rate and effort levels helps maintain optimal pace throughout long runs.

Links & Learnings

Hosted on Acast. See acast.com/privacy for more information.

Is it possible to run faster with a low heart rate? Here's how it works.

Download the free 1% Better runner 30 day plan to run faster with a low heart rate

Want to take your running to the next level while avoiding burnout? This will help you.

Timestamps

[00:00] - Introduction to the City Marathon Training Group
[00:24] - Overview of Zone 2 Training for Endurance
[01:05] - Goal Setting: The Maffetone Test
[01:30] - Warm-Up Routine and Importance
[03:14] - Sliding Into High Zone 2
[05:11] - The Progression Pyramid and Its Benefits
[07:38] - Understanding Zone 2 Efficiency in Training
[09:30] - The Role of Specificity in Training at High Zone 2
[13:16] - How Fueling Impacts Long Run Recovery
[15:15] - Final Thoughts on the 1% Consistency Principle

Key Ideas

Running in Zone 2 can improve endurance and speed without risking burnout.
A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
Combining heart rate and effort levels helps maintain optimal pace throughout long runs.

Links & Learnings

Hosted on Acast. See acast.com/privacy for more information.

Previous Episode

What Lil Nas X & Casey Neistat Learned From a Sub-3-Hour Olympic Run Coach

This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level.

In this episode, we dive into what it truly takes to become a better runner, not just through physical training but by harnessing a purpose-driven mindset. Roberto shares his journey as an Olympic athlete, the key lessons he’s learned about resilience, and why finding your “why” is essential to overcoming the hurdles in training. Whether you’re a beginner or a seasoned runner, Roberto’s advice on small, incremental improvements will inspire you to chase after your running goals, one step at a time.

Key Takeaways

The importance of understanding your "why" in running to sustain motivation and achieve goals.
Small, incremental gains can yield massive results over time, even for elite runners.
Resilience is built by overcoming setbacks and framing challenges as growth opportunities.

Sections

[00:00] – Introduction: The balance of genetics and lifestyle
[00:26] – Roberto’s experience running with YouTubers and top musicians
[01:24] – Roberto’s background: Olympic runner, coach, and race pacer
[03:08] – Coaching Lil Nas X and other celebrities in their first races
[06:02] – Finding the “why” in running and how it shapes training
[07:36] – Planning and structuring a training routine with purpose
[09:57] – Reflecting on the 2004 Olympics and the challenges faced
[13:17] – Lessons from setbacks: Building resilience and perspective
[14:45] – Helping others reach their goals: Citizen runners and incremental gains
[17:05] – Balancing life, travel, and staying consistent in fitness

Links & Learnings

Hosted on Acast. See acast.com/privacy for more information.

Next Episode

Top 11 Ways To Run Longer & Farther Without Hitting The Wall

What if running farther wasn’t about speed, but strategy?

In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested techniques that focus on stamina over speed, including how to prevent injuries, fuel your body effectively, and make the right adjustments in your routine. These tips will help you push through barriers and become a more resilient runner, all while feeling fresher on every run. Whether you're preparing for your first marathon or just want to improve your daily runs, these strategies are your foundation for long-term success.