The Food Medic - S10 Ask Dr Hazel: What is Zone 2 training and why is it important?

Episode Date: October 12, 2023

This weeks listener question is: “There’s a lot of information out there about the benefits of zone two training for longer distance runs such as for half or full marathons or longer. Can you explain in more detail about zone two training and the benefits it provides for longer distance runs?”If you would like to submit a question to the podcast, please send your voice recorded question to [e-mail] out more about zone 2 training at www.thefoodmedic.co.uk Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

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please send your voice recorded questions to info at thefoodmedic.co.uk. Now this week's question is on zone two training. Let's hear it first and then let's dive into the answer. Hi, Dr. Hazel. There's a lot of information out there about the benefits of Zone 2 training for longer distance runs, such as for half or full marathons or longer. Can you explain in more detail about Zone 2 training and the benefits it provides for longer distance runs? Thank you so much for your great question. You're right, there is a lot of chat about zone 2 training, so let's break it down. But before we dive in, I'm sure there's some of you thinking, what do you mean by training zones? So zone training or heart rate zone training is a way to monitor how hard your training effort is or should be during a training session. Each heart

rate zone is based on a certain intensity percentage of your max heart rate. So for example, zone one would be 50 to 60% of your max heart rate, zone two would be 60 to 70% of your max heart rate, and so on. So each zone creates different training stress and therefore different training adaptations and outcomes. So you want to ensure you're training in the right zone for the outcome you are looking for to increase your training performance. Now when it comes to developing an aerobic base or aerobic capacity and you especially want this for endurance training like preparing for a marathon which you mentioned you are. So zone two training is really important for you. Now this is essentially where you're doing low to moderate effort continuous aerobic training at 60 to 70 percent of your max heart rate.

The primary benefit of this zone of zone two is that it builds your aerobic base and endurance and while that might sound counterintuitive by sticking to training at lower heart rate zones you'll find that you can increase your pace at the same heart rate output over time. So you improve your aerobic efficiency. There are many other benefits that happen as a result of training in this zone, like a decreased resting heart rate, increased cardiac output and stroke volume, and increased mitochondrial density, which you might remember from biology lessons are the power stations of each cell and the more power stations you have this allows you

to train longer and harder. So if you are training for a marathon generally speaking your long runs or easy runs should be done in this zone. Sometimes the hardest thing is holding back and keeping your heart rate down or not letting your ego get in the way, especially if you're not used to keeping an eye on your heart rate or you just love a speedy run. Of course, speed work such as interval runs and tempo runs are still really important, but they should make up a smaller portion of your weekly training. So I hope that helps. And if you want to find out more about running, make sure to check out our episode with Ben and Joshua from running coming up on this season.