Stop Overthinking Zone 2—Just Run!

Alright, let’s talk about Zone 2 training—one of the most overcomplicated things in running.

If you’re new to running, here’s the reality: your heart rate is going to spike anyway, and that’s actually fine! Your aerobic system isn’t fully developed yet, meaning your body naturally produces more lactate. It’s not that you’re unfit—it’s just science doing its thing.

Now, I’m not saying Zone 2 is bad. It’s brilliant for endurance—it keeps fatigue low, reduces muscle damage, and helps you train more often. But the problem? Very few runners actually stay in true Zone 2. Either they drift above it without realising, or worse, they become obsessed with their watch, overthinking every run instead of learning to run by feel.

So, here’s my take if you’re newer to running:

✔ Focus on consistency over zones. Just showing up and running, is super important at this stage.
✔ Run for time, not heart rate. 30 minutes on your feet beats stressing over numbers.
✔ Use effort-based running—aim for a 4-5/10 intensity where you can still hold a conversation. Being able to talk while running should be your focus. It is ok to slow down!

Build Weekly Consistency & Let Fitness Come to You

The key to progress? Consistency. Not obsessing over zones, not overanalysing pace—just turning up and getting the runs done.

Mix up your effort levels, and you’ll start to notice real changes. Your fitness will improve over time, your easy pace will naturally get faster, and before you know it, you’ll have developed a solid Zone 2 pace without even thinking about it.

Running gets more enjoyable when you’re not forcing it. Just show up, run at different intensities, and let your aerobic system develop naturally. No stress, no overthinking—just running.

This is exactly how I like to coach—keeping it simple, focusing on consistency, effort, and enjoyment over strict numbers and zones. If you train smart and stay patient, the progress will come. Whether you’re chasing a PB or just trying to enjoy running more, it’s about building a system that works for you.

What do you think—do you track your heart rate, or do you run by feel?

Cheers,
Ryan