ZONE 2 RUNNING TIPS

I’ve heard running in zone 2 is the best way to start run training, but how’s best to incorporate it into my training plan? Rob Larsen

QFirst off, you’ll need to work out your zone 2 heart rate, and for that you’ll need to know your max heart rate and your resting heart rate. So head here to do the maths: bit.ly/zone-calculator

Zone 2 runs are a type of low-intensity cardio that runners of all levels can benefit from. Most experts recommend spending about 80% of your training time in zone 2. The other 20% is split between higher-intensity workouts and rest or recovery days.

Several kinds of runs are suitable for training in zone 2, such as long runs, easy runs, and recovery runs.

Long runs are an essential part of any training plan and can be a great way to do zone 2 training. These runs should be done at a steady, comfortable pace that lets you talk without stopping to catch your breath.

Easy runs are another way to work on your fitness in zone 2.

AThese runs should be done at a slow pace, and you can use them to build your endurance and get in better shape for running in general.

Recovery runs are a vital part of any training plan and should be done at an effortless, relaxed pace. These runs are meant to help your body recover from more strenuous workouts and can be an excellent way to add zone 2 training to your plan.

By adding zone 2 runs to your training plan and focusing on keeping your heart rate in the target range, you can improve your cardiovascular endurance, burn fat more efficiently, help your body recover, and lower your risk of getting hurt.

One final thing to note is that, depending on how fit you are now and how you’ve trained in the past, it could take weeks or even months for your zone 2 running to improve.

It’s normal to want to see results quickly, but it’s essential to be patient and give yourself time to get used to this kind of training. It’s also important to stay motivated and change up your routes and workouts to keep things interesting. Taren Gesell

I’m recovering from a very minor overuse injury in my shoulder. Can I still swim? If so, what should I be doing in the water? Keira Tomlinson

QIn short, yes you can. You might think this unwise advice, as there’s usually some sort of overload to the tissues of the joint, which usually means rest or reduced training is in order.

However, the overload is often fairly localised, and that means there’s usually something you can do in the water, even if it doesn’t involve your arms. This is important because one of the challenges with swimming is that while cross-training can be effective at maintaining general fitness, you need to be in the water if you hope to maintain or improve your swimming fitness.

Above all, your number one priority needs to be recovering from the injury. If the injury is preventing you from engaging in full training, getting healthy should take priority over maintaining your fitness.

Consequently, it’s critical to avoid any training activities that cause pain. If it hurts, it’s out!

While the overuse of training gear can prevent you from learning effective swimming skills and improving your performance, an injured shoulder is an exception. If using fins, a snorkel, a buoy, or a kickboard take the pressure off your shoulder, they’re now your best friend.

In particular, fins can make swimming easier on cranky shoulders. If training equipment allows you to keep moving, feel free to use it. However, be judicious in the amount of work you do, as recovering from the injury is still the priority.

To maintain fitness, do whatever you can in the water that allows you to stay pain-free. If it’s a very mild injury, try performing other strokes, which might be all you need to give your shoulder a break. Use whatever stroke that feels good and allows you to keep moving.

If using your arms is out of the equation, kicking on a board, with or without fins, can make a big difference. While conditioning the legs is of value, simply moving through the water helps you retain the skill of maintaining your body position while moving forward.

If all else fails, practising your floating skills (see my training video on my YouTube channel for more: bit.ly/3XIdXEt) will be well worth your effort [ Ed–also referbacktoBenBright’sQ&Aonp70for moreonfloating], improving the most foundational skill for when you return to training, with no impact on your shoulder.

Even if it feels like you’re not doing much of anything, any time in the water is time well spent. Andrew Sheaff

A