Why You Need to Run Slow to Run Fast: The Importance of Zone 2 Training
You’ve most likely heard someone preaching about running slow, keeping your heart rate low, and doing "easy runs." But why? How could running slow ever help you run faster? In this post, I’ll breakdown the importance of Zone 2 running, why it should be a key part of your training, and how it can help you reach your running goals.
What Is Zone 2 Running?
Zone 2 refers to a specific heart rate zone, typically around 60-70% of your maximum heart rate. This is considered a low-intensity, sustainable effort where your body primarily burns fat for fuel. At this pace, you should be able to hold a conversation without gasping for air; what many people would consider a"slow" pace. This doesn’t mean you’re slacking off, though! Zone 2 running is crucial for building a strong aerobic foundation, which is essential for long-term endurance and faster race times.
Tip: To calculate a generalized estimation of your Zone 2 heart rate, subtract your age from 220 andmultiply by 0.6 and 0.7 for the lower and upper range of the zone. For exact measures of your unique Zone 2 heart rate, try booking one of our V02 max tests
The 80/20 Rule:
One of the fundamental principles of successful training is the 80/20 rule: 80% of your training shouldbe done at a low intensity, and only 20% should be spent at higher intensities, like speed workouts ortempo runs. The reason behind this is simple—most of your training volume should focus on buildingendurance, not simply pushing your limits. When you consistently run slow, you increase your aerobiccapacity, improve your fat-burning efficiency, and lay the groundwork for better performance in faster,more intense workouts.
Tip: Don’t fall into the trap of thinking you need to go fast all the time. Walking during your runs, especially when you are just starting out, doesn’t make you any less of a runner. Consistency at a moderate effort pays off!
Fast Twitch vs. Slow Twitch Muscles
Your muscles are made up of two types of fibers: fast-twitch and slow-twitch. Fast-twitch fibers are responsible for explosive, short bursts of energy, while slow-twitch fibers help you sustain less intense efforts over long periods of time. When you spend more time in Zone 2, you're training your slow-twitch fibers, which allows you to run longer without fatiguing as quickly. While fast-twitch fibers are great for sprints, weightlifting, and races, slow-twitch fibers are the real workhorses for endurance.
Tip: Long-distance running builds endurance by targeting slow-twitch fibers, while weightlifting strengthens muscles through fast-twitch fiber training. Combining both improves overall performance.
Question for thought: If our muscles are made up of 2 types of fibers, are both slow-twitch and fast-twitch muscle fibers equally important to train?
Sustainable Training & Avoiding Overload:
A common mistake runners make is overloading their training with high-intensity runs, leading to burnout or injury. Fast-paced runs are hard on the body, and when you overdo it, you risk injury, fatigue, and mental burnout. Running slow, on the other hand, is much more sustainable. This allows you to build endurance and strength without putting too much stress on your body, ensuring that you’re well-prepared for your faster training sessions and races.
Tip: When structuring your training, prioritize Zone 2 runs. This approach keeps your body healthy, prevents injuries, and creates a solid foundation for more intense efforts.
The Secret to Speed:
At first, running at a slower pace will probably feel frustrating. This will either be because you’re used to pushing yourself to the limit every time you train or because your heart rate jumps up no matter your running pace. These experiences are incredibly common for new runners, but just like everything new, getting used to this takes practice, patience, and (of course) time.
The beauty of slow running is that it strengthens your cardiovascular system, which enables you to run faster over time. Building your aerobic base and training your body to burn fat for fuel improves your stamina and allows you to run faster when you need to increase the intensity. In fact, most elite athletes follow an 80/20 training approach, showing that slow, consistent efforts lead to faster, stronger performances.
In the running world, slow is the new fast, and now you know why. By prioritizing running slower, you’re building a strong aerobic foundation, improving endurance, and avoiding the risks of overtraining. Remember, it’s not about the pace; it’s about consistency and sustainability. So, slowdown, embrace the process, go for time over pace, and watch your performance skyrocket!
TL;DR – Running Slow Actually Makes You Faster
Zone 2 running—maintaining a low heart rate at an easy pace—is the foundation of long-term endurance and performance. By training smarter (not just harder), you build aerobic capacity, train your slow-twitch muscle fibers, and avoid burnout or injury. Whether you're new to running or chasing a PR, slow and steady really does win the race.