Відео

What's your opinion about MAF method - Phil Maffetone claims, that we should be running in "loooow zone 2" ONLY during the aerobic base building period.

"93 years old and VO2max = 57 ml of oxygen × kg to -1 × min to -1" absolutely fake news undermining canal credibility!

Very good information ❤❤❤❤

I don’t understand this. No coach or training regime I’m familiar with ever says “only train in zone 2”. They almost all say “80/20” and this is what the video concludes here. Seems a bit of a hype headline imho…

Carbohydrates are burned under aerobic conditions because mitochondria utilise lactate as a fuel.

Nice... easy running. Step one: 1) Run for 30-40 min... cmon 😄 I run for 2 min and start tasting blood 🤣🤣🤣

Sorry coach but you have man boobs - if your not going to model the behavior for the clients you hope to have through this video, then why should we believe your information?

Try hgh maybe

Well, to run (relatively) fast at low HR is goddamn easy, but you don't really want it, because it comes with age. As simple as that.

So wear a chest heart monitor, run until you drop or your heart is about to explode and 80% of that is your THR.🙄

Is there any data about how Zone 2 affects the mental aspects of your training? When I started consistently training in Zone 2, my mood just plummeted. I got to the point that I didn't want to run, period. I dreaded it. I wondered if there was any correlation between the heart rate and the release of endocannabinoids and endorphins. I have depression, and I wondered if there was a bigger link between the two for those of us with clinical depression.

I literally just finished reading "Why We Sleep" by Matthew Walker a few days ago - the tip on sleeping is inline with many of the ideas from that book.

You are totally not nailing it with the metabolic pathways.

I recognize this so well.Hit the wall very young, I trained hard, often near maximum heart rate, I dieted like 300kg up and down over a period of 15 years or so. Training like mad then gaining weight back (lot's of injuries made me eat a lot). Still feels like every kilometer takes at least 1 minute longer than it should. Chronic fatigued for almost 30 years now. Thanks for the video.

Omg that helped a lot. The part of the resting heart rate jumping up when overtraining! Great advice

It looks like training material from the Ministry of Silly Walks, but it is very valuable because it shows that running is not just about strong lungs and heart.

Run consistently, I run once a week every week, some weeks I'm fast, some weeks I'm slower but I'm always consistently doing something even if I end up walking halfway through.

This is the video that made me stop watching you.

How do deal with existential terror that naturally comes with age as mortality becomes less deniable?

Very useful tips. Thanks for sharing

Z2 training was my biggest mistake in 15 years of running. I ended up getting injured and super discouraged. It’s also impossible six months out of the year in Texas.

It depends from one’s diet during the rest of the day

I have been running for 55 years, since my mid teens. ...and yes, I have always been a "hard runner"...and I admit, have not run my "easy runs" slow enough. Even today, now pushing 70...I still do the vast majority of my daily training runs in the 4:50-5:15 per klm pace range. Luckily, I have been fortunate over the decades, and have experienced very few injuries with very little time-out from training. Note - I pulled my very first hamstring at age 63, I had to smile 😀 at that... However, having said all of that...I have also noticed...that my "race day" (or track timed fast runs)....have NEVER been a lot quicker (ie: time wise) than my regular training runs...because of this. So, to summarise here: Whilst I do enjoy hard running and have had a great 55 years of pounding the pavement...my rather aggressive training method has also prevented me from obtaining better "top end" performances over the years. For example, Today, I can go out and comfortably run a 12K in 60 mins at 5:00/Klm pace However, my 5K (track) time is around 23:50, which isn't that much faster...even though I do still have a decent finishing kick which has stayed with me since my very early days as a sprinter. I've also noticed this to be more prevalent over the age, of say, 60...where my race pace has become more "in-line" with my daily training pace. Just a little food for thought here.

I’m almost always running in zone 3 😂.. long runs short runs every day,

If the general rule is that the easy pace should be 45 to 75 sec slower than race pace then I don't think the easy paces quoted (for the marathon examples) are correct. For example to run a 4-hour marathon, the race pace would be 5 min, 42 seconds per kilometer. Adding 60 seconds to that suggests an easy pace of 6:42 yet the video suggests a range of 5:40 to 6:10 (3 minutes and 50 seconds into this video).

So basically 80/20 principle…you still have to push yourself

To much talk. Run easy 80% moderate 20%. Done

Zone 3 gets the bad reputation but in reality, Zone 2 is a no man's land. It cannot be the best of all things for amateurs. Zone 2 is ideally suited to amateur joggers who want to cross train some jogging into their preparation for a running event. Great for their health and for injury prevention if you aren't a very good runner and are likely to injure yourself trying to run at a running pace regularly in training. But zone 2 isn't running in the form you would in a race unless you're doing multiple day stage races or a huge ultramarathon or something. If zone 1 is a walk or recovery jog, then zone 2 isn't much more than that - it's a light aerobic effort. I understand you can do a lot of zone 2 work, bore yourself terribly, and gain mitochondrial and capillary density. Those exact benefits also occur from doing specific run training in zones 3 & 4. If you're completely unfit, have terrible neuromuscular coordination, awful form, or need to lose a lot of weight before you can actually train to run fast... then fine, do some zone 2 work to lessen the impact on your load bearing joints and poorly adapted tissues. Once you're a bit lighter, stronger and capable of moving well, you'd be better off running a lot of threshold and some over/under threshold work - that gets you far stronger, has exactly the same benefits as zone 2, is far more time efficient and simulates race conditions (you wouldn't run all-out actual race paces). Running a bit faster means more shock to the system which risks injury, so you wear sensible footwear to minimise peak landing forces. But cumulatively zone 2 work can also cause injuries. Ultimately, all training requires adaptation and recovery. Doing predominantly threshold work and forcing yourself to run faster might actually result in your body learning to run faster. Spending 80% of your time jogging in zone 2 and a mere 10-20% in the zones you intend to race in might result in you getting good at jogging in zone 2. You might argue the point that zone 2 is used by elite runners in their training because they can run with a low heart rate and move extremely well... Most amateurs can't do this. Eiltes and professionals will run with remarkably similar form in their zone 2 to their zones 3-5. They're extremely efficient and capable of moving well in zone 2 whereas most amateurs are shuffling/jogging in zone 2 and not running. You're generally training a suboptimal gait in zone 2. It's not entirely useless... it's really healthy for aerobic fitness with low injury risk, but I think it's suboptimal for becoming the fastest you could be.

80 percentile ?? More like 95 percentile !

Crikey, the biochemistry lecture was cringingly bad.

Oh god the text whooshes every 5 seconds are so distracting I couldn't get through the video

7:51

Hi there, I have a question for you. How long can you stay at your maximum heart rate in a 5k run?

‘literally reverse the ageing process’ - just stop and think about what you’re saying

Great insights on running faster at a lower heart rate, Coach Parry! These tips are really helpful for maintaining efficiency and improving endurance. Thanks for sharing!

Awesome clips. Bravo. Thank you a million 🎉🎉🎉🎉🎉🎉

Hack? I'm with your guys 100% but using the buzz word 'hack' is not the way to describe what you are doing here.

I’d like to see a video where easy runs are talked about within the framework of living in an area where running outside generally means dealing with excessive heat and humidity for most of the summer.

threshold h.rate is zone 4.......I'm in my mind 60-s...race 5-k..to half marathons..often most times place in my age group...if a person runs as hard as possible for 30-40 minutes..he will be in zone # 5.....anerobic!!!......threshold is a lower effort tun.

Um…you want me to run as hard as I can for 30-40 min to find my personal max HR? I’d be 💀

My resting heart rate is 50bpm. I’ve never managed to raise my pulse higher than 120bpm.

waste of time video

This is great news! I recently ran a 1.44 half and a 44 min 10k. I havent cracked the marathon-code yet and still need over 4 hours. I will absolutely take a look at this.

I have been running for 10 years, races and all. However ive never did Zone 2 training. But started 2 weeks ago for the heck of it. I always end my run with some natural effort to speed up a bit, like the final mile in a 7 mile run. And it is insanely beneficial at least for me, i feel lighter on my feet. And something i noticed,is im not mentally burdened or bothered to start a run in say early morning.cuz i know im not going hard at it or Starting with a fartlek or HIIT. I know i could Run fast, zone two didn’t slow me down, it is giving me more assurance and confidence i love it. Oh im in my mid 40’s .

Even jogging very slowly I’m moving into zone 3 according to my watch - yes, I’ve set it up properly. Now, as I zone 2, I have enough breath to sing a few lyrics of a song (another zone 2 test ). Help! What’s to do?

These guys have just become another group of UA-cam click bait assholes - a total waste of their talent. Week 1 - Zone 2 is good. Week 2 - Is zone 2 really that good? Week 3 - Zone 2, you’re doing it wrong. Week 4 - Don’t ruin your run by doing this. Week 5 - 5 things to make your zone 2 better. Week 6 - Is zone 2 a waste of time? And rinse and repeat…. Come on guys. You’re bloody knowledgeable and better than being slaves to an algorithm.

I use to compete in all disciplines until I was 42 and gave it up, alcohol took over my life until I was 57. Now sobber for 6 months I've started again and it's extremely difficult. At this very moment I am getting ready to do a Park run...

I'm new in running, I'm 30 yrs old my zone2 is 8min/km pace at 155 HR average 😢