I Tried Zone 2 Training for 3 Months. This Happened

Step-by-Step Tutorial: Zone 2 Training for Running

1. Initial Data Collection:

• Begin by capturing your initial data through a metabolic test with a professional.
• Record important metrics such as heart rate zones and body composition.

2. Understanding Zone 2:

• Zone 2 refers to the aerobic zone where you burn more fat than carbs.
• Dr. Inigo San-Millan's definition of Zone 2 involves maintaining a specific power output while keeping lactate levels low.

3. Setting Training Goals:

• Determine your training goals, such as improving metabolic flexibility and endurance for running a marathon.

4. Zone 2 Training Plan:

• Aim to do 45-minute to 90-minute Zone 2 training sessions 3-6 times a week.
• Customize your heart rate zones on a device like an Apple Watch for accurate monitoring.

5. Implementing Zone 2 Training:

• Start with shorter sessions and gradually increase the duration.
• Consider factors like fasting before runs and optimizing your diet with a balance of fats, proteins, and carbs.

6. Progress and Adaptation:

• Monitor your heart rate zones and adapt your training based on how your body responds.
• Incorporate strength training after Zone 2 sessions to enhance overall fitness.

7. Managing Challenges:

• Address issues like fatigue, boredom, and physical discomfort by experimenting with different activities during runs.
• Prioritize recovery, hydration, and proper nutrition to prevent injuries and maintain performance.

8. Monitoring Results:

• Regularly assess your progress through follow-up tests like DEXA scans, blood work, and performance metrics.
• Listen to your body and adjust your training regimen as needed to prevent overtraining and injuries.

9. Long-Term Sustainability:

• Balance your training load to avoid excessive strain on your body and maintain overall health.
• Consider professional guidance and periodic assessments to optimize your training and performance.

By following these steps and staying committed to your Zone 2 training plan, you can improve your endurance, metabolic health, and achieve your running goals effectively.