Tread Lightly Running Podcast What is Zone 3 Really Doing to Your Running Fitness? [Remastered]
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Dec 27, 2025 This discussion dives into the nuances of running in the 'grey zone,' focusing on the benefits and risks of moderate intensity. Learn how to use the talk test and why not every long run should be at marathon pace. The hosts share insights on fueling strategies for morning runs and the physiological effects of zone 3 training, including its role in lactate clearance and biomechanical adaptation. They clarify the differences between training models and emphasize the importance of balancing easy runs to avoid burnout.
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What The Gray Zone Actually Is
- The gray zone is moderate intensity running between easy and hard, roughly zone three where talkability drops to short sentences.
- It shifts your fuel use toward carbohydrates and increases glycogen use, raising fatigue and recovery needs.
Always Eat Before Morning Runs
- Eat something before morning runs to avoid repeated low energy availability and protect bone and hormonal health.
- Options include graham crackers, applesauce, a banana, or a sports drink if solid food is hard to swallow.
Zones Vary By Athlete
- Heart rate zones differ between athletes because elite runners' thresholds sit at a higher percentage of max HR.
- Use RPE and breathing rather than fixed percentages since individual thresholds vary widely.