s4/e20 The "Zone 2" Journey with Dr. Lisa Mitro, DPT (@dr.lisa.dpt)
Aug 22, 2024
auto_awesome
Dr. Lisa Mitro, a physical therapist specializing in running, discusses the importance of Zone 2 intensity for runners. Topics include easy running to prevent injury, convincing runners to slow down, using heart rate for defining zones, improving race paces, and more.
Gradually decrease pace when transitioning to Zone 2 to prevent form issues and discomfort.
Discipline in controlling pace in Zone 2 enhances overall running abilities and mindset.
Success in Zone 2 requires trusting the non-linear journey, fostering resilience and patience for long-term goals.
Deep dives
Gradual Pace Decrease for Adapting to Zone 2 Running
When transitioning to running in Zone 2, it is essential to gradually decrease your pace by 30 seconds every few runs to allow your body to adapt. Sudden shifts from higher intensities to Zone 2 can lead to form issues and discomfort. By slowly working your way down to your easy zone, you give your body time to adjust, preventing issues like calf cramps or form deterioration.
Discipline and Pacing Control for Maintaining Zone 2 Effort
Maintaining your pace in Zone 2 requires discipline and conscious effort to control your speed. Being disciplined with your running pace not only improves your performance but also fosters a crucial skill for all types of running. Learning to regulate your pace in Zone 2 enhances your overall running abilities and mindset.
Trusting the Process and Embracing Non-linear Progress in Zone 2 Training
Achieving success in Zone 2 training entails trusting the process and embracing the journey's non-linear nature. Progress may not manifest immediately, and setbacks or fluctuations are part of the growth process. Understanding that improvement in Zone 2 running is a continuous journey with ups and downs fosters resilience and patience in the pursuit of long-term goals.
Understanding Heart Rate Formulas for Training Zones
Heart rate training zones can be calculated using various formulas, with age-based predictions being commonly used. However, these formulas may not always be accurate for everyone. While going to a lab for precise measurements is ideal, using age-predicted formulas can be a starting point. It's crucial to understand that individual differences and outliers exist, and relying on personal observations like actual heart rate readings can also guide training effectively.
Benefits of Consistent Training in Zone Two
Training consistently in Zone Two or at an easy pace can lead to significant improvements in running performance over time. Developing a strong aerobic base at this pace is fundamental for long-term progress. Although progress might seem slow in the beginning, the benefits of Zone Two training extend beyond just pace improvements, including reduced fatigue, better recovery, and overall enjoyment of running. It is emphasized that Zone Two running should form a foundational part of one's training regimen, contributing to improved fitness and performance.
LET'S TALK ABOUT "ZONE 2"!! Dr. Lisa Mitro rejoins the show to share her Zone 2 running journey, and we talk all about the importance of this intensity zone for runners, what it is, how to find it, and so much more!!
What IS "Zone 2"? What are we ACTUALLY trying to achieve here?
How easy running can help prevent injury
Embracing slowing down (& how to convince runners it's OK to slow down!)
Common running form issues on easy runs
Using heart rate to define your easy zone
OTHER ways to find your easy zone!
How your race paces can get faster even if your easy paces don't change
GUEST BIO:
Dr. Lisa is a Physical Therapist who helps runners prevent and treat injuries using practical tips, science-based research, and simple running-specific movements. She is also a run coach and certified running gait analyst. Through her treatment methods, she has helped thousands of runners return to pain free running and train smarter!
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
