Run with Tim Emmett

Have you ever talked to the older gentleman at the run club? He ran cross country in high school where the training philosophy was to run every day like it was race day? Or do you have a pace in mind that you think you need to hit? I know I battle that urge to this day.

The truth is, you have to run slower in order to run faster. Yes, that sounded like nonsense but you read that right. You have to run slower in order to run faster. So let me explain why…

Most runners these days are wearing some kind of smart watch that can track their heart rate and/or tells them what “zone” they are in. ALL of your easy runs should be done in Zone 2. So what is Zone 2? Physiologically, Zone 2 is the intensity where you are training at your Aerobic Threshold. This is the zone where your body primarily uses fat oxidation for fuel instead of glycogen. But most runners tend to run their “easy” runs in Zone 3. I know I’m guilty of it myself. But why is it so hard?

It’s usually psychological. We are afraid to see a slower pace on our watch or worse, uploaded to Strava. Zone 2 usually means you need to go slower than you do today. First of all, you should be able to hold a full conversation. Using your Heart Rate, it’s usually 60-70% of your maximum heart rate. A better calculation for runners is to subtract your age from 180. So if you are 40 years old, your Zone 2 is about 140 beats per minute (180-40). To do this, you may even have to walk up hills to keep your heart rate in Zone 2.

So why does this work?

1. Mitochondrial Density: Zone 2 stimulates the growth and efficiency of mitochondria (the power plants of your cells). More mitochondria = more energy production.
2. Capillarization: It increases the number of small blood vessels (capillaries) delivering oxygen to your muscles.
3. Fat Adaptation: It teaches your body to become a “fat-burning machine,” which is crucial for marathons and ultra-distances where glycogen stores are limited.

Not only will running slower help you get faster, it can also help prevent injury as it lessens the stress on the body, allowing you to increase volume without the stress of hard running. But yes, you still want to do some speedwork. And you can. 80% of your weekly mileage should be in Zone 2. The other 20% is saved for your speedwork in Zone 4 or Zone 5. If you noticed, nothing in Zone 3. That’s no man’s land where little training benefit can be found. So what are you waiting for? Get out there and run, but run slower! And remember, be patient. Results can take some time to see but stick with Zone 2 running long enough and you’ll see your paces improve while keeping your heart rate down!