Does running slow make you faster?

Many believe that running slower can ultimately make you faster, with Zone 2 training playing a pivotal role in this. This approach involves running at 60-70% of your maximum heart rate or, alternatively, 80-88% of your lactate threshold heart rate (Read more on thresholds here). The goal is to enhance aerobic capacity and endurance, creating a strong foundation for performance. But does it truly boost speed?

Let’s dive in!

Pros of Zone 2 Running

1. Builds Aerobic Capacity
   Zone 2 running strengthens the cardiovascular system by improving oxygen utilisation and delivery, forming the backbone of endurance training.
2. Enhances Fat Metabolism
   Training at a lower intensity encourages the body to use fat as a primary energy source, which is essential for long distance running and endurance sports.
3. Supports Recovery
   The low intensity nature of Zone 2 running makes it ideal for recovery days, allowing the body to rebuild while maintaining fitness.
4. Reduces Injury Risk
   Running at an easy pace puts less strain on muscles and joints, lowering the likelihood of overuse injuries compared to high intensity workouts.
5. Improves Long-Term Endurance
   Consistent Zone 2 training increases mitochondrial density and capillarisation, enabling runners to sustain higher intensities for longer durations.
6. Accessible to All Fitness Levels
   Zone 2 running is achievable for beginners and advanced athletes alike, as it’s based on individual heart rate rather than a specific pace.

Cons of Zone 2 Running

1. Time-Consuming
   To reap the benefits of Zone 2 training, runners must dedicate longer sessions since it focuses on endurance over speed.
2. Requires Patience
   Progress with Zone 2 running is gradual, and many runners find it frustrating to stick to slower paces, especially if they’re used to pushing hard.
3. Hard to Stay in Zone
   Monitoring heart rate to stay within the Zone 2 range can be challenging, especially on hilly terrain or in adverse weather conditions.
4. Not Effective for Speed Development
   Zone 2 training doesn’t directly improve speed or anaerobic capacity. These require higher-intensity workouts, such as intervals or tempo runs.
5. Potential for Overuse
   Over reliance on Zone 2 running without incorporating other zones can lead to stagnation in performance, as different energy systems and muscle fibers are undertrained.

Conclusion

Zone 2 running is beneficial for everyone, but it should be part of a balanced, personalised training plan. While having a coach isn’t essential, they can help optimise your training program, manage intensity and volume, and ensure you’re race-ready when it counts. True progress comes from combining Zone 2 with other targeted efforts tailored to your goals and available time.

Thanks

Coach Brett