I Tried Zone 2 Training for 3 Months. This Happened
I tried Zone 2 Training for 3 months to see if I could improve my metabolic health and longevity. I share my before and after results from metabolic tests, DEXA scans, blood work and my personal experience. I followed the Zone 2 Protocol from Iñigo San-Millán, Ph.D. & Peter Attia, M.D.
Mention "Shervin Shares" if you do a Metabolic Test with Nicci (elevatebynicci.com/)!
** Affiliate/Discount Links **
InsideTracker (25% Off Discount Code: SHERVIN) hubs.li/H0QPYBT0
Polar H10 Heart Rate Monitor Chest Strap: amzn.to/3NVmj9h
Momentous Supplements (Code: SHERVIN): www.livemomentous.com/discoun...
** Watch More Videos **
I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened: • I Trained 6 Weeks to R...
I Tried Dr. Attia's Fitness Routine (Maximum Longevity): • I Tried Dr. Peter Atti...
How I Fixed My Running Injury | Marathon Prep: • I Tried the Best Physi...
How I Fixed My Running Form | Marathon Prep: • How I Fixed My Running...
I Took Viral Testosterone Pills for 30 Days. Here's What Happened: • I Took Viral Testoster...
** Add Me **
Subscribe // youtube.com/@ShervinShares?su...
Socials // beacons.ai/shervin
Strava // / strava
** Friends **
@ColtKirwan
@TejasHullur
@PeterAttiaMD
@HSpecialSurgery
#zone2 #longevity #running
** Timecodes **
00:00 - Zone 2 Training
00:18 - Metabolic, Dexa, and Blood Tests (before)
01:03 - What is Zone 2?
02:58 - Zone 2 Training Protocol
04:10 - Week 1-3
05:51 - Week 4-7
07:36 - Week 8-11
09:45 - How it Changed My Life
11:01 - Metabolic, Dexa, Blood Tests (after)
________________________________________________
** My Fave Products + Discount Codes **
AMAZON // www.amazon.com/shop/shervinsh...
SLEEP // Eight Sleep (Code "SHERVIN"): eight-sleep.ioym.net/shervin
FITNESS // WHOOP Strap ($30 Off): join.whoop.com/shervin
NUTRITION // Levels Health CGM: levels.link/shervin
I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened: kzhead.info/sun/ZZWydbiymoSfank/bejne.html I Tried Dr. Attia's Fitness Routine (Maximum Longevity): kzhead.info/sun/fsOTqsOXpYCghas/bejne.html How I Fixed My Running Injury | Marathon Prep: kzhead.info/sun/g92Qd9aea52Pdok/bejne.html How I Fixed My Running Form | Marathon Prep: kzhead.info/sun/Za6PYNmisXadmps/bejne.html I Took Viral Testosterone Pills for 30 Days. Here's What Happened: kzhead.info/sun/gpqolN2boYR3Y2w/bejne.html
how do I find a place to get these kind of tests done you mentioned in the video?
It's your running form. If something is off, other muscles compensate and end up getting over worked. Use an assault air runner treadmill if you can, it exposes form issues and helps correct. That is why I love running, gotta keep balanced, front-back, inside-outside, small-large. when it's balanced it's butter. Low back pain is probably the hammys (or glutes), relatively weak to quads. Attia also uses bike and rowing for zone 2.
I have a recommendation that may help you with the pain as I've had a similar experience with the tendinitis but in my achilles. I'm an avid runner and a former Marine so I love to run and it was always a no pain no gain mentality, but as I'm getting older(33), that doesn't work anymore. I was almost in tears one day wondering if I would be able to continue running due to the amount of pain I was in and I found a solution that worked for me and maybe it will help you. As horribly fashionable as crocs are, I started wearing them as often as I could, as soon as I got in the car from work until I went to bed. I did that because I had heard how they can heal flat foot/plantar fasciitis. The other thing was, I found a guy on KZhead called, "Strength Side". There's a video titled, "the real way to unlock your hamstrings". It was life changing! Within a week I was waking up and walking with almost no pain, Within a month, I was running again! Within 6 months I did my 1st triathlon and won a gold medal. I hope you try them, and I hope they work. Good luck.
First time in the channel. I really appreciate your honesty , talking about what went wrong as well as what went well. I have been running for 40 years - never that fast (3:33 marathon at 50 years old). For your first marathon, please don't make the mistake of setting an ambitious goal time and then working backwards to achieve this with an agressive training plan. Your body may push back hard - it is really important to know you body and listen to it. You don't need all the fancy medical tests for that. If your Achilles is hurting you need to back off the mileage and figure out why. Heart rate monitoring is only one part of the big equation:-)
@@robertstellan6017my physical therapist told me to wear insoles inside the Crocs which is what I have been doing now for years - works for me.
150 minutes of zone 2 cardio a week is enough to make significant changes to your heart and add years to your life
I think the body builder Mike Mentzer do this as his aerobic exercise.
i have a lot of exercise options atm. i guess if i keep my heart rate up then doesn't matter what activity
been really depressed lately. a slow 30 minute morning run really brings mood up. flushes out all the crap, drains the lymph back to the liver maybe.
@@nikitaw1982I nice gentle run or cycle zone 2 is enough release the endorphines that make one feel good , without having to beast yourself in exercise 💪 🙂
You eat lots of useless craps.. peanut butter/ fruit are very very inflammatory
I am 50 years old. Since last August, I am down 73 lbs, almost kicked T2 diabetes and am doing zone 2. My plan is to run a 5k in October.
Awesome! That’s inspiring
Amen! keep going!
That's incredible! Keep going proud of you!!
Kick ass!
Do you lift weights also?
This video should be called ‘Shervin’s many styles of facial hair’ 😀
LOLOL I was curious if anyone would notice. I’d be the worst for continuity on Tv shows
Yes, I was fascinated by that progression more than the test results 😂
Yes but it doesn't escape notice how fantastic all of the different styles looked!!
Rocks it
I noticed as well. Was that a handlebar mustache??
I love zone 2 training. It took me 2 years to be able to run for hours at the same low heart rate. Now, I feel incredible.
@@persiusjudicko6967 LETS GOOOO You got this man! Good luck!
@@persiusjudicko6967 35 years young, you fucking got this!
What does it mean when you have a really high heart rate when running slow and easy?
2 years?
@@matthanley6366 unfit
They used to call it jogging
Yeah, this video and all the other comments are just trynna be way too technical in saying jogging everyday is healthy
😂😂😂😂
Actually yes! I didnt even know people no longer use that word anymore, until people got offended if I said they were jogging and they started correcting me saying they were «running»
yogging
Different people have different zone 2 though. I can only walk at zone 2 😑
Good to know someone like you has to run and walk.
#stayhumble
If you start at 40% body fat, you may need to alternate walking and standing for a while.
@@OKOKOKOKOKOKOK-zn2fy I alternate lie down-sit up as my aerobic training.
@@jormun Laying down and getting back up takes too much energy. This is something I learned from George Forman (heavyweight boxer). He would stand in the corner and not sit on a little stool like everyone else in-between rounds. By the end of the fight, he had successfully avoided a lot of squats.
@@OKOKOKOKOKOKOK-zn2fyid be in the gym strengthening legs so could handle my weight.
Zone 2 training was a game changer for my cycling this summer. I was so much faster because I went slower. It’s so counterintuitive, but works!
Its really hilly where I live so kinda impossible unless superfit to keep my heat rate in zone 2 under 140bpm . However I took the basic principles onboard and instead of attacking hills like I've always done , would get off mtb bike and walk when at 160 or 150 doing all day off road rides and it definitely makes a huge difference to my stamina for the day and how I feel recover for the rest of the week after an all day ride 😂
How did you find out your zone 2 heart rate you needed to maintain to be in zone? Did you minus your age from 220, then × by .60, and that + 20 is your range to keep it in?
I’m training on an indoor bike and I am doing power ones and I am noticing bigger gains doing zone 2. Can’t wait to get outside and ride.
@@stevenrobert6992zone 2 is a conversational pace.
A lot of this zone 2 stuff is just people deloading and experiencing what it's like to actually properly rest for the first time in years
I like how thorough you are with the experiment and the documentation. keep the good work!
You content is so top shelf. As someone who makes it as well, and watches a shit-ton of others - you do a fantastic job w humor, super balanced integration of the factors and possible outside influences on a topic, other expert opinion, and lab/hard-data bits. Well, well thought out and communicated. Easy to see why you're growing so quickly - keep it up
Wow, thank you! that means a ton!
The info was garbage. Look at joggers and sprinters. Sprinters have less body fat and more muscle. This has zero credibility.
YES! The run/walk is something so few people talk about. I can't believe how much I've had to walk to remain in zone 2 while starting out 😅
me the same..but as long as your heart rate is in Zone 2 you can do whatever you want.
I literally walk and its my zone 2 bro
I started zone 2 a few weeks ago. Honestly had to power walk most of it due to starting during a heat wave. It felt stupid to be out walking instead of running. Just had to keep in mind that it was for the bigger goal
@@BrammerMS this was me when I started too. Such an ego check 🙃
How long does it take to get adapted so you can at least jog slowly? I seem to be taking forever to get any better and I'm discouraged.
This video is structured perfectly. I really enjoyed your blend of learned knowledge and how you utilized it.
Love how real this is and that is wasn't a perfect experience. Awesome work!
Dude thanks for doing this! Awesome video. I've been using the maf method to train for hiking in the PNW and it has helped a ton. A little different than Attia but pretty close and the same idea. Resting heart rate is going down, I feel better and looking forward to Continuing it. For people that can't run you can also do incline walking on a treadmill which also works well. Again great video!
Well done on your zone 2 training journey Shervin that will surely help for your future marathon training cycles. This is just the beginning. Exciting to watch you progress further in your training and racing in the coming years. 🏃♂🔥🔥🔥🚀
Dude! Thanks for sharing this video. Really cool. Love the way you explained and openly shared your zone 2 model.
Brilliant video man thank you for creating this. I've just found my zone 2 region in my last run and then found this so great to be able to proceed more informed.
Just started on my zone 2 training at the age of 50. I too have been following Peter Attria and am using a lot of his advice to guide my training. One thing, stop running and get on the stationary bike! Running and trying to keep your heart rate in zone 2 is tough. Stopping for lights, going up hill of downhill will change your heart rate. On the stationary bike you can get your heart rate dialed in and keep it in the zone 2 for as long as you want. And best part is you can listen to podcasts casts and take notes or binge watch tv shows! Great stuff you are putting out! Looking forward to more of your journey!
Amazing video
One like no replies wow
I love the depth of research that went into this!
Incredible amount of information here. I needed to hear this, thank you!
Really good insights here and super relevant for me. I've been treadmill running for 6 years nearly every single day - very short interval running sessions on weekdays with longer runs on weekends. About a year or so ago I started heart rate zone training. I also do cardio/HIIT workouts nearly everyday. So, all of this has been catching up with me and I've recently started feeling lower back pains and aches too. Combination of that and age I suspect - I'm 47. I've suspected that this was running related and I'll be checking it out soon. But just wanted to say that a lot of the things you said chimed with me so it was useful for me!
Really interesting video. I like how detailed you are in your assessments. Professional cycling has become incredibly fast now because every possible parameter is measured. If you are going to do zone training, there many other variables that you have to pay attention to. Best of luck to you.
Incredible video. The amount of effort you put into this definitely shows!
Incredible video. Thank you for sharing this journey.
I did this in my 20s. I had crazy stamina. Never tired. Lost it in my 30s. Trying to get it back now in my 40s
In my 30s trying to re-create what I had back then. Hope you’re crushing it.
That's interesting, because I made no attempt to target any particular heart rate zone in my 20s and had very high levels of fitness and stamina.
@@loganmedia1142 me neither, I just targeted time. Keep running until 50 minutes. No stop no water. 3xweek, speed and heartzone I never bothered.
@@loganmedia1142if had a physical job I think it builds it.
Aw man. I have experienced this exact thing. Right achilles pain shortly after I started seeing real progress in zone 2, and I ended up dropping it for far too long. I’m just getting back into it, and I think for me, if I encounter this again, I will try to change the medium. I enjoy a good bike ride or elliptical session too, and the variety may just be my saving Grace.
Thanks for putting this video out there, you have a new sub. Great video editing!
You did a fantastic job on this video! Thanks for sharing it.
Great content. I am pushing 60 and recently have been doing kettlebell and clubbell workouts for strength and functional training. Can’t say enough good things about this. It helps to keep my workouts short and I feel like it does address some of the ailments you expressed. I recently got onboarded with Zone 2 training also through Peter Attia and am trying to figure out what works best for me. The idea I am working on with that is 3-4x a week with at least 2 of times on tread for 45-60 min. Other days are long walks. I also walk about 1 mi as a mobility walk/warmup for my weight days.
Thanks, super helpful. I tried running in zone 2 without looking much into it and felt it was impossible to not go over or under. Looks like it just takes time and patience like anything else.
The vast majority of people are probably going to tune it way easier walking an incline.
I'm new to your channel Thanks for doing this I start running and training for the last 3 months it's going well so far I'm 45 and thinking of doing half marathon hopefully next year Keep up with the good work
Absolutely incredible video mate 👍🏻 great speaker. Keep up the good work bro x
Great video! I’d recommend reading 80:20 running. Adding 20% at zones 4 and 5 makes it a lot more fun. Also, you mentioned being more mindful about how hard you hit the ground. I found that “barefoot” or minimalist shoes really help, but definitely ease into it! Finally, actively monitoring your body during the run noticing where you are tending to relax while you run makes it more enjoyable and reduces injury risk!
Just make sure the 20 is either by itself or at the end of the workout. Doing intervals in the middle kick you out of zone 2 for longer than you think, even after your HR comes back down. For intense intervals it can be as long as 20-30 minutes before you go back to burning fat.
kzhead.infoA1KlGqTIMbQ?si=t-2eG3HOxjiOBMw9
In my younger life I was a cyclist and triathlete, zone 2 on the bike can totally help zone 2 on the run. We would zone 2 in the fall September - November and then start adding speed December/January and race Feb-April. Because it's a bike rides would get into 4-6 hours towards the end. Heart training is so much like muscle memory. Thanks for doing this segment, I Love how you get real data about your body!
i bought a f45 10 day pass. day one i could barely do 7 pushups. day 3 i'm doing 15 easy at the end of the workout? people say muscle memory but what is that actually? what change could have happened in 3 days? i bet the arterys get built up from doing ur type of triatholon work or a heavy labouring job. then years later do physical exercise and the heart pumping blood forcefully through the arterys stretches them out back to when u were fitter from early work you have done. My granpa needed a triple bipass but had to weight 6 months. he started walking up hills every day and adjusting his diet....when they cut him open he only needed a double, he had grown his own bipass. i think being an active young person means u have more veins capiliarys servicing ur muscle tissue. when a kid ur full of stem cells and growth hormone. bring back child labor hahaha. i'm working for a guy with 4 kids doing gardening work and its physically exhausting but totally easy. i'd be getting the kids along for pocket money....maybe they earn 4o dollars an hour and that goes towards a better summer holiday. hire some jet skis on the weekend....fund for a triathlete bike..
Great video man, really enjoyed the down to earth presentation!
I love this video so much. Very thorough and informative. Also funny and relatable at times, haha. Thank you for sharing!!
I love your hair man! You’ve motivated me. I am a 17 year old stroke survivor, battled heart failure over the past two years or just hard as I could lost 200 pounds and strengthen my heart. Now I’m trying to get into strengthening my cardio respiratory and vascular system.
You lost 200 lb and recovered from heart failure and only 17? That's amazing! You're awesome!
Sorry you have been through such trying health issues at your age (I'm 57, for some perspective), but...I'm SO impressed with your will to change and improve your health and your life. It will pay you dividends for ever! Keep going, we're rooting for you.
We're rooting for you! That's a lot for your age. For any age. I wish you well and a beautiful future!🌞
Interesting video, thanks. I feel like I am similar shape and fitness to you so I may try this too. One point I thought would be useful to mention is that high calorie prolonged exercise often causes your body to try and compensate in other systems to reduce energy expenditure (your body REALLY wants to stay the same weight). This manifests as more efficient hormonal processes susch as the testosterone system. Just because your levels dropped, doesn't mean the impact isn't the same on your phenotype. Basically, the system is just more efficient. Same goes for inflammatory processes. Of course, like you said, diet plays a role, but your body will always aim for equilibrium. Sorry about your injury and thanks for sharing your lessons learned. Have subscribed.
great video, just what i need to get motivated to start training again after a break from injury
New to your channel and I love it. Super informative + research backed fun to watch.
For zone 2 training, even when having a goal of getting better at running, I think that doing a big part of it on a bike (stationary or not) is a good idea: this way you preserve your joints while still getting the cardiovascular benefits
Agreed, the body will undergo the same metabolic adaptations but using two different modalities will likely result in less bio mechanical efficiency. To no fault of his own, he most likely started this exercise program quickly and developed overuse symptoms/injury. We are all susceptible to this but it demonstrates the importance of exercise modality variation and deliberate corrective exercises to “balance” the stress and forces being applied to the body.
It really is I did a lot on a bike just doing 22 miles a day and was in great shape. It got to the point where I could ride from my house to my jiu jitsu gym, train hard for an hr and then ride back and feel great
@@brennengodeen3796 He also said his goal wa to run a marathon so that explains the running but ya I'm personally alternating between biking, elliptical, running, and incline walking.
Something even better than cycling is hiking. You get to enjoy the nature and the type of movement (basically walking at a rapid pace, depending on the incline) you do has more functionality in the real life. You also don't get sore ass and cyclist's palsy (my issue with cycling).
Yea I do it on the peloton. Both zone 2 and VO2 max training
Great video and I’m glad you are referencing Inigo San Milan. You are right that this training is very time consuming, so my suggestion to anyone who is concerned, do the minimum effective dose which is 3 x 45 minute runs per week. This training should be viewed as much for longevity and health as performance. Make it part of your lifestyle and reap the long term benefits as you will make continual improvements if you keep doing it.
Oh wow!! This is amazing, love how atmospheric this is, and how this develops into a strong native ambient track:) amazing listening experience. Love the images too, really highlights the past, loved this :)
Amazing video, setting the standard for health and fitness content on KZhead
Awesome video on zone 2! For your back pain and tendinitis, I recommend working on running form and mechanics. Adjusting the foot strike so it lands under your center of mass helps lower the impact to your body and creates more running efficiency. I also believe having a higher knee drive will help your quads and glutes develop more type 1 muscle fibers which will help you stay in zone 2. High knee exercises like Marching drills (the 100 up), or those Kenyan and Ethiopian runner drills will help with mechanics a lot!
I have hip pains from lifting the legs up during running. Would you recommend the same exercise?
@@goku445 it’s hard to say exactly without knowing more details about the pain. Generally, if there’s pain- I’d give it some rest. Maybe some mobility exercises and stretching, possibly some low rep higher load strength training with lots of recovery. If you’re not used to lifting your legs up for high knees, I’d do low intensity drills in Zone 1. I’d get those muscles comfortable and strengthened for use in zone 1. Then ease into it in zone 2 - maybe with some run/walk intervals at first.
@@coolvalleydude thanks!
Hey man, I feel your pain with tendonitis. I got it in my ankles when I started training a lot more than normal (30 miles a week out of the blue). After I was injured my physician told me about the 10% rule where you increase mileage no more than 10% per week from a base of 7-10 miles to give time for the tendons to adapt and get stronger. It’s a bit slow going but it definitely prevents injury
That’s a job well done by your physician!
The body needs time to heal and recover. If you don’t recover properly eventually it will cause more and more damage.
And if you do go over the 10% by doing a really long run and you don't have pain the next day, don't assume you've 'got away with it'. Rest up for a week because there is some damage there. Even if you can't feel it.
Also helps to keep your cadence high. Helps limit the vertical oscillation and distributes force you would exert in 1 step to 1.2 steps for example. Low ground contact time, high cadence, beautiful for injury protection.
I developed patellar tendinitis from cycling with an ill fitting bike (my seat was about 2 inches too low) and it took about 8 months of inactivity for it to finally heal. Very frustrating injury.
Everything in this video was extremely relatable! New subscriber here! Thank you.
I started watching you because i was debating on getting the watch ultra, which i did. Haha your videos are way better than expected and the quality is so much higher than you'd expect. You deserve way more subs and hope i can see you grow from here on out!!
this may be one of your best KZhead videos.., great information here
Thank you!!!! That means so much
I started zone 2 running a while ago and I am quite happy with this new habbit. In my opinion you jumped from not really running to 40 miles much too quickly. I think you would have felt much better had you done a 6 month experiment starting at a quite low milage. Otherwise thanks for the great video! All the best!
This definitely inspired me to get back into running. I stopped a while back because I kept getting runners knee that would put me out for over a week. This is great info!!
hit really close to heart. great vid
My morning workout is 30 minutes of running (mostly zone 2, with a little push at the end) followed by 30 minutes of strength training. Great video!
How many km is that?
Do you have any breaks in that 30 minute run?
@@eduardoreinaux5150 for me that's about 3 km
Congrats on your work and dedication.. I had the same problems but training the soleus and getting running shoes or atleast shock absorbings pads that you put în the shoes did the job for me. Keep up the good work🎉
really interesting! as an older guy-69yrs-i am always looking to find a new ways to maximize my training and i'm hoping playing around with Zone 2 would add some benefits. thanks for the effort and sharing. thumbs up.
Amazing information. Keep up the good work and i hope you reach your goals
Thank you!!
I hate zone 2 training but I try to integrate it into my workout routine at least twice a week. Usually on a rower or a bike, I definitely need to start running more. Impressive you were able to maintain it as long as you did!
Competitive distance runners from High School to Pros have been running the majority of their miles in Zone 2 for decades. We did almost all our milage at Z1-Z2 in summer base training for Cross Country season.
How do u do that do u have to run really slow ?
@@bbillyddave Yes but "slow" is relative. In college our "easy" 12 mile runs were at 7 minute pace.
Same with competitive cyclists. Dr. Inigo Whatshisname isn't the father of anything, he's just the most recent coach of note on record talking about it.
@@carlosrobertson8265 The name is Dr. Inigo San Milan. Not that difficult isn't it?
As a runner, I'd say that runners try to be zone 2 heavy, but the sport is so high impact that they can never achieve the same level of psychotic zone 2 training as cyclists or cc skiers.
Oh I love your content Shervin! I will try it too!
fantastic vid and so helpful! i tried a run yesterday and similarly was shocked how quickly my heart rate got too high and i had to walk.
I can very much relate to the running injuries, due to not stretching pre and post workout, warming up, etc. I've focused a lot more on that, as well as, listening to my body.
I tried this concept 10 years ago. It took me 6 mths to increase my speed with the same heartrate. But the feeling was fantastic after doing it for 6 months.
how am i just coming across your page, this is such good content! easiest sub of my life
recently stumbled on your channel and you have some great content!
I went from couch to half marathon training on a 3 month training plan. I ran all the training runs in zone 2, which was 10-11 minute mile pace on average. For the half marathon race I picked up the pace, and ran a 1:43, which is approximately a 7:50 minute mile average pace. Definitely proud of my time and impressed with the slow training method results
Wow!
thats currently my situation as well! 11.5 weeks instead of 3 months but close enough. my zone 2 is right around the 10-11 minute mark too. my goal is 1:35 for the half marathon. Took a decade off to do weight training but hoping my 10 years of cross country before that will come back to me!
out of curiousity, what kind of milage were you doing leading up to it?
Same for myself, started from the couch in June and have just ran a 1:28 half marathon in October. During my first two month's of running I was just doing 5km's most days, trying to run faster each time, which as you can imagine didn't work. After some research I got in to the Zone 2 80/20 method in August and have maintained that since. I run roughly 6-8 hours per week which works out at around 60-80km's, and my runs are for a certain amount of time in a specific HR zone (i.e. Zone 2 or Zone 4/5), not at a specific pace or distance. Typically Zone 2 for between 1 to 2 hours, 4 to 5 times a week, then Zone 4/5 for 30 mins to 1 hour once or twice a week. The original goal was just to get a bit fitter, however it's also helped me drop from 72kg down to 66kg which I'm pleasantly surprised about. Next steps are to see if I can add some strength training in to the mix as currently all I do is run, so it'll be interesting to see how that goes.
Quality content...subscribed. You made the classic mistake that most runners make at some point. Without running previously, no decent coach would recommend ramping up to 40miles/wk in the 1st 90 days...especially at 195lbs. You're lucky you didn't get shin splints. Gotta ease into it letting the joints/tendons adapt to the stress. I bet you'd fare alot better if you started running 3 days wk(no back to back run days) at 10 miles/wk and slowly increasing to 15miles wk 4. If feeling good, increase weekly mileage 10% and add a 4th day the 2nd month. Add a step back week every 4 wks where you reduce mileage by 25%. By the end of 90 days, you'll be around 25/miles wk. Keep following this progression if you're feeling good and you'll be around 40/miles wk at the end of 180 days likely feeling way better.
So, run 10mi/wk for 4 weeks, then in the following weeks do 11, 12, 13, back down to 10, then 14, 15, 16, and back down to 13, etc (roughly)? Asking for myself, a noob who just started running
@@jamescarbon3853 Sounds about right. You can increase mileage 10% per week. For example, when reaching 20 the next week you can do 22 instead of 21. Same for 15 and then 16,5 instead of 16. The deload weeks every four weeks are indeed also weeks are also important
Yes!! I was looking in the comments for someone to mention this. Running almost 10hrs a week with daily(?) strength training on top of it as a NEW runner is quite frankly, BONKERS. It makes sense that his body started to break down, his volume was way too high. I did a similar thing when I first started running, except I incorporated WAY too much speed work into my routine off the bat, and my body let me know very quickly it couldn't sustain it. I think when people come from other physical activities into running, they think that run training follows the same formula. (Progressively overload every week with rest days sprinkled in until the end of time) Running hits the body so much differently from other types of workouts. There absolutely NEEDS to be weeks where you're decreasing your volume to let yourself recovery. Unlike weight training where it's very obvious pretty quickly if you're overworking yourself, with running, you don't know you're pushing yourself too hard until it's often too late.
Thanks for sharing! The no pain no gain mentality for many people in the fitness community is a hard battle.
Thanks for the video. This was super insightful. I have started Zone 2 running today and man it was such a wake up call to realize that I don't have a Zone 2 base.
Great vid! Thanks for sharing. I'm jealous of your athleticism. You might consider visiting a coach or physiologist for assessing your running mechanics. I noticed you're a big heal striker. I found upping my cadence to 180 steps/min, standing (while running) more upright, and mid-sole or ball of foot striking dramatically reduced my impact force and repeated plantar fasciitis incidence.
I just completed 3 months of Zone 2 myself. Feels like it establishes a routine: check. Needing to really balance your diet: check. An athlete running really, boringly slow, not being used to it, and throwing ego out the door: check. Tendonitis in the ankles: check. It was really great to see your story mirror mine. The PROs though, as a 53 year old, dropping weight: check, and I'm also now 0:50/mi faster after those three months. Mentally this is so challenging and you don't know it until you know. Thanks for your content!!
Maffetone runners say 7 hours a week, I'm not sure how to build up to that, I guess that's the magic of letting heart rate dictate tempo. I started doing 20 minute runs, adding a few minutes everyother day till I get to 60 minutes. I call it lymphatic drainage jogging. Also I'm conditioning the body to handle the constant shock of landing on one foot 180 times a minute. Tendinitis in the ankle....James Dunne says should work up to doing 3 sets of 30 single leg calf raises. Andy Galvin says can do strength and sprints everyday which in credible to me. So I'm doing calf raises and lunges every slow run. About 60% of Max reps. Only been a week. Nice to be outside
As a cyclist doing Z2 all winter on the trainer (I'm trying to beat T2 Diabetes), I've found that on longer rides, I don't run out of energy, but I do run out of legs. I did a 48 mile ride for an event and at the end my companions were all sagging while I felt great, but walking to the car wasn't trivial. I've also gotten to the point where I can do an 80 minute ride fasted at lunch. I do 16:8 IM, so my workout falls just before lunch. Being low-carb (T2 again) eating before the ride really wouldn't help since I don't eat much in the way of carbs.
48 miles is a long way, I have done only one that long this year, it was on gravel , starting and ending at the same place /altitude but a total of ca 1000 hightmeters, and I didnt run out of legs. My trick was to have a small break, a huge break (45 minutes, taking some photos), and another small break: Those breaks does reset my legs a great deal. I have done several 30 mile rides when my legs felt bad in a long climb, but got fine resting between 5 and 20 minutes. After the rest I was able to go with good power. Those climbs were not zone 2, they were harder.
Great video! Entertaining AND educational 😀🙌
Loved the video. I have been working on this myself. I haven't done any testing, though
Another great video. I really enjoy your content. Since I am in my 40s (and just like Dr. Attia suggests) my zone 2 is easily reached and kept with a steep incline (10+) on a treadmill and a moderately slow walk pace (3.2mph).
12/3/30 baby (12 incline, 3 mph, 30 min)
I'm a cyclist who also runs. I've been using polarized training for years now. In poloarized training, there are only 3 zones. Base/endurance, sweet spot/tempo, and VO2. The goal is to do 80%-90% of your training in zone 1 doing long rides at about 70% of your max heartrate, then once or twice a week do intervals where you really push the high end. It's how the top cyclists in the world train, and a lot of top runners as well. As you point out, training this way is very boring to some people, but for me, the ability to actually enjoy a bike ride or a run, to be able to look at the scenery and really take it in, is a bonus. When you're running or riding in zone 3 (using the polarized training zones, so VO2 or even high tempo zone), you're very focused on what you're doing and not able to really take anything in. And, as the science proves time and again, go slow to get fast. You wouldn't think so, but training this way will absolutely improve your fastest rides/runs. It's all about building a really solid base fitness.
Good post . Going to run ride zone 2 . Lol 2 runs ,3 rides ,the 3 runs to rides alternating lol. Should be good for recovery. here's to being over 55 lol
Great video. Also I always love seeing places I know. I ride past those piers on the west side every day on my bike commute from BK to midtown.
Awesome video, really inspiring to see people sharing their experiences! I got into running about 3 years ago and didn't pay any attention to the different types of training - just went high effort pretty much everytime out (about 65-80 miles a month) and eventually found myself really plateauing this spring/regressing a bit. I'm trying to take a step back and embrace zone two training and have been inspired by videos like these and all the encouraging testimonials. One question I have is that I've seen a lot of talk about zone 2 training and MAF, which seems pretty similar.. To start I took my age from 180 and have been trying to keep my HR below that number (150). Does that seem like enough of a "ballpark" estimate to get the benefits of training in zone two and building up my cardiovascular system? I've also seen 80/20 as the ratio for zone 2 - what would a "speedwork" or tempo day look like there? I was thinking I'd just do a higher effort run once a week ignoring HR but is there something specific to do instead?
150 is most definitely zone 3... and zone 3 (basically, your race speed) is considered useless for improving performance or health improvements. Normally you want to target 80% in zone 2, and 20% in zone 4, that is what elite athletes do. Your zone 2 should feel really "slow", almost like you are not making a real effort. But still, at the end of the hour, you should feel tired.
About the ankles and the back pain, my personnal experience is that those go away once you pay attention to your running technique (especially avoiding the heelstrike)
I read heelstrike issue is re-looked upon for non prof runners lately i think?
@@AndreyRubtsovRU Pros heel strike. Its just internet rubbish to say heelstriking is bad.
@@edwardburroughs1489 Some do, and some also get injured more than others. Look at Eliud Kipchoge's or Jakob Ingebrigtsen's form.
I can attest to this, I went from 5k to half marathon rather quickly when I focused on my running posture and strength training. Though heelstriking isn't inherently bad, every runner should experiment and choose whats the best for them.
I will also add this, my greatest issue was overarching my back when running. Aligning my hips with my rib cage in a more neutral spine position completely eradicated my back pain.
Informative video. Dr. Attia is a wealth of knowledge. To mitigate many of the issues you’re having because of running, switch to walking at an incline to hit your zone 2. Also, consider changing footwear. Try something minimalist so you can eliminate heel strikes. If you do try minimalist shoes, take it easy at first. Your feet must adapt. Also, killer ‘stache!
Minimalist shoes require calf workouts and stretching if you have used raised heel shoes your whole life
@@defeqel6537 In my opinion it doesn't require any extra workout, it does require you to start with a very low volume, for example I started with 1k a week, increasing distance every week depending of how i feel after the run, it took me like 6 weeks to get to a 5k.
Excellent video. Very informative. Thank you!
Your channel relates to all my current running interests
I am doing the treadmill. I think it adds less stress to your ligaments and knees than running. (3.5 miles per hour at 15% elevation, according to Petter Attia)
I think the heart rate more important. I like the treadmill too as stick to a set pace. You can get ones that are controlled by Ur heart rate. If Ur heart rate drops it speeds up. Graham Tuttle a running coach says the curved treadmills mimic reap running better than the flat ones. Your ahead of me though.
Crazy, I got posterior tibial tendonitis when i started going 50-55 mile weeks. But I had just crossed over the year mark, and had been doing 50+ miles for 3-4 months at that point. Recovery is so crucial. I think it was because I wasnt giving my body a proper rest day too. Great insight man on how you've built up your zone 2 and pace. I just started running again and its been 4 months since my injury. Building the volume back slowly. Really curious on how you progress man, best of luck.
How for the love of god did you recover from this?? I have the same thing for a year now. I’m taking exercises more seriously with calf raises straight and bent and ankle strengthening exercises and stretching. Should I just run through it? How long did you take to recover and what did you do
@@rfrnproductions8413 lots of ice, lots of stretching, and biking. 0 running, and i did only lifting for upper body and single leg movements on my right leg which is fine. 2 weeks ago i started lifting and doing things w left leg, and barely lost any strength.
You present your information very well by the way.👍🏻👏🏻👏🏻
Great Video, it would be very interesting to see any parallel information from your sleep cycles with this type of training.
day one of a 16 week marathon prep for me. just did 50mins staying in Z2 ... felt so slow and nearly takes more discipline to STAY SLOW vs staying fast lol.
Amazing video! Only thing that killed me was the heel toe running. I've been running for over half my life now and it's crazy to me how this little thing gets overlooked. It is absolutely something so many people, me included back in the day, gets wrong about running because of shoes and that it is never explained unless your coach corrects your form. A great way I like to show people how to run is to have them run barefoot on grass as it shows that naturally you do not want to land on your heel first. It's very uncomfortable. Your calves are like the suspension for your body as they are supposed to help absorb shock (plus do the whole help push you off the ground thing). Hard habit to kick but landing on the balls of your feet (NOT ON YOUR TOES) will help out tremendously with joint and back pain and it puts you in a much more natural body position for running. Hopes this helps someone out there! Edit: this is the first video I've watched and after clicking on the very next video he talks about how people mentioned the heel striking XD
Totally agree. No wonder fast animals have already evolved to front-foot running.
Great watch currently have similar goals. Trying to incorporate running while still maintaining strength.
Great video man. As someone who tore there ACL and Meniscus I’m looking forward to getting back to running.
Two things, #1 you probably increased mileage too quickly if you got up in the 40 mile range that quickly (10% increase per week is a good rule of thumb). #2 for your iron levels to basically be cut in half from beginning to the end, your pace would have gotten much better if you were replenishing your iron levels(red meat). Iron is directly related to getting oxygenated blood to muscles. Also, technically in the beginning I’m guessing you couldn’t sustain 9:04 pace very long (hence the run/walk method in training) so to get where you can sustain that below 9 minute pace for the entirety of your workout is more impressive than most will realize. When/if you pick back up with zone 2 you will notice a regression but you will get it back more quickly the less time off. I trained that way for a marathon for about 6 months in early 2022 (got my pace down around 8:20 @ 135 bpm), then took a bit over 6 months off. When I started back, I was back to almost 14 minute miles and run/walking. I was back to around 10 minute mile in about two months. Basically at around 6 months now and I’m between 8:45/9:30/mile dependent on the current heat and humidity in Alabama in the summer. I guess if I was dealing with optimal temps (50° for me) I’d be around 8:15 per mile because I really struggle running in warmer weather.
Yeah? My thoughts were exactly “40 miles a week?” I just finished a 16 week prep to a half marathon and I didn’t cross the 40 mile a week mark. Most of my training was zone 2. I’d wager his overuse injuries were more due to the rapid increase in running miles
@@sagelee2871 Not so sure about that myself. It may well be just imbalances in his running form. I have also just started this method since my Garmin was suggesting these 6:00min/km pace runs (which I later looked up and identified as zone 2 training). Like many others, I had never thought of running that slow/easy, but perhaps unlike many others, I hate running anything more than 5Km, actually before this I had only run 10Km once in my life! So anyway, I have now run only about 10 times with this pace in the last 5-6 weeks and beween 7-10Km each time and sure enough my left foot hurts on top and my right foot cramps! It is obvious I am not running symmetrically and the ""sudden" prolonged running showed this up, as well as I may be missing some nurtients, electolytes, iron whatever. But apart from that I concur about the sense of euphoria, that running high that I vaguely remember from my youth!
If you refer back to his last set of labs you will notice that his hemoglobin levels rose while his iron levels decreased. Iron is required for the formation of hemoglobin which is the protein responsible for the binding of oxygen to the red blood cells and the release of oxygen at the tissues (perfusion). Hemoglobin is also responsible for the binding of carbon dioxide (CO2) to the red blood cells. CO2 is the by product of the metabolic processes occurring within the muscles. When we exercise, particularly aerobic training, the muscles have an increased demand to receive more oxygen and diffuse and eliminate the carbon dioxide (CO2) through respiration at the lungs. Fun fact, humans lose weight from eliminating CO2 during respiration. You literally lose the weight through breathing! So basically, because his body was undergoing a stressor (running/aerobic training), his body adapted by producing more hemoglobin to being more oxygen to the muscles and eliminate the CO2. Iron was used during the formation of more hemoglobin. A similar process happens when individuals move or travel to locations at higher elevations. Although the labs will stabilize as the body makes these adjustments, most people who live at elevation have a higher than normal hemoglobin level. The higher the hemoglobin, the better the body is at bringing more oxygen to the muscle and getting rid of CO2. Lastly, yes his iron levels did decrease but is still within the normal reference range so it is very unlikely that an iron deficiency resulted from poor nutrition. That would result in a decreased hemoglobin level, not increased. It’s crazy what the body can do without any conscious input from ourselves! I hope you found this educational and this was written in good faith. I enjoy teaching and it also helps reinforce my knowledge and understanding when I do so.
wow my favorite youtuber posted, i just killed a box of dominos pizza so my weight will go up but thats okay because my subscribers will too
HAHAHA
wow this is one of the best youtube videos i have seen in a long time, as a swimmer myself i know how it feels for swimmers to run. Right now I am cutting down a bit for worlds next mounth. So this video is helpfull thanks. I am gonna watch more of your videos I am sure you have a lot more interesting stuff to teach. :)
Yes sir!! Please keep making more cardio related vids
I will!!! Anything specific you’d like to see?
@ShervinShares great videos man! Top tier quality videos. 👌 id like to see "does 30 min of jump rope burn 300 calories?"
Hello, I must say a lot of the things you are talking about are things I learned the hard way... 15 seconds for 3 months sounds like a lot, I am on a journey with the same approach for like 8 months now and I managed to get 1 minute and 10 seconds from zone 2 only. Keep doing the work !!!! Really enjoying your content.
Perhaps I’m missing something but it appears that there is adequate exercise volume but relatively low intensity and that is just repeated over and over?
When I started Zone 2 low HR training, it was a blow to my mentality. We t from 8:45/mile to 10:15/mile for 2 months. It took 6-8 months to finally get down back to 9/mile.
I’m at exactly 10:15/mile right now. Damn.
I had the same experience... I went from 9 minute miles to 11-12, even 13 if it was a high stress/ bad sleep day... it definitely helped my asthma and fitness, but I'm still struggling to get back to my 9 minute miles!
wish I can subscribe twice, great content as always
Definitely enjoy watching as where I come from in my world you go harder to get better and run faster to move faster. So changing it up.
Great video! I find adding some crosstraining in zone 2 heart rate running helps avoid injuries as well untill your body acclimates to more mileage. Ellipitical, cycling, rucking, or incline treadmill walking are all great low impact ways to supplement building aerobic base for training.
YESSSS I feel like incline treadmill walking is underappreciated as a form of crosstraining one can do!
Thanks for this. Didn’t realise it impacted testosterone like that. Would be good to see how you can resolve this. I think base training gives you loads of energy for everyday life and if you can fit the training into normal activity (like running to work) then it can be sustainable. But you need to make sure you have the right shoes, technique and keeping the right muscles stretched are essential. Once you get past 12 weeks build, combine structured interval training and break it up short runs and speed work and you will see the speed for zone 2 go through the roof.
These hormone results may have decreased or changed simply based on the time of the day in which his labs were taken. Both Test and cortisol hormones fluctuate at different times of the day.
Great video dude. Really well made.