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Originally Posted by BWillie
Can someone explain why Zone 2 training works like I am a toddler? Ive only ran once with my Garmin Golf watch which will tell me my heart beat and apparently I'm always running in zone 4 and even zone 5. My heartbeat is routinely 170 to 185 especially by the end of my run. I thought this was a good thing. But My friend who ran cross country and long distance track at our college said this is bad to do often and to run at zone 2 for a long time and for the great majority of your training. Apparently that is like fast walking speed for me. Even my "easy runs" are upper zone 3/lower zone 4.
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Its more complicated than people think, while improving cardio without beating up the rest of your body because you aren't running hard, the Mitochondrial Density benefit is the biggest thing. Your ability to get oxygen into your muscles for energy is key.
Here is a quick break down on it.
https://www.trainingpeaks.com/blog/t...-mitochondria/
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Increased Mitochondrial Density: Regular Zone 2 exercise stimulates the growth and maintenance of mitochondria, the energy-producing structures within cells, leading to improved cellular efficiency.
Heart Health: Zone 2 training has been shown to improve cardiovascular function, including reduced blood pressure, increased blood flow, and healthier heart walls.
Performance Enhancement: Zone 2 training is essential for endurance athletes, as it builds a strong aerobic base, allowing for improved performance in events like marathons, triathlons, and cycling competitions.
Injury Prevention: By strengthening the muscles and cardiovascular system, Zone 2 training can help reduce the risk of overuse injuries and stress-related injuries.
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Every training plan I have I done for a marathon about 75% of the running was in zone 2 and the rest was tempo runs. The Zone 2 gets boring but it works and it doesn't tear up your body as much as running hard.