Why I Decided to Become a Morning Runner — Again

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  Why I Decided to Become a Morning Runner — Again After two years of injuries and excuses, the answer was embarrassingly simple. I just had to wake up earlier. I. The Hunger to Run For the past two years, the pattern was always the same. Train a little, race, get injured, spend months unable to run. Recover just enough, race again, get hurt again. Despite years of running, I was going nowhere. This year, I changed one thing: I stopped chasing times and focused on staying healthy. The results? A full marathon finish. A 100km ultra finish. Both without injury. After every previous race, I'd been limping for weeks or unable to run for months. This time, I could lace up again within days. I didn't realize how extraordinary that was until I experienced it. That difference — between pushing too hard and coming home in one piece — deserved a closer look. Pushing too hard → Injury Finishing healthy → C...

Will I get faster just by running in Zone 2 ?


Does Zone 2 Running Make You Faster?

Zone 2 running alone will not dramatically increase your pace.

However, it does steadily improve your endurance — your ability to run longer without fatigue. Today, I’ll summarize the core ideas of Zone 2 training explained by the YouTube channel Running Behind.

Why You Should Train in Zone 2

If you're new to running, Zone 2 training is the best place to start. Pushing too hard early makes running feel burdensome — and eventually leads to quitting.

Even slow running has powerful effects: increased mitochondrial density, more capillaries, heightened oxidative enzymes, and improved fat utilization.

In short, Zone 2 turns your body into a more efficient “engine” built for endurance running.

Understanding Zone 2 & Heart Rate Myths

Many people say:

“My heart rate shoots over 160 even when I jog…”

Training zones (Zone 1–5) are simply a guideline. Zone 2 is often marked as 60–70% of max HR, but that’s only a loose estimate.

The essence of Zone 2 is staying below your lactate threshold so your body can consistently use oxygen-based energy.

This means you should be able to hold a conversation while running and feel like “Yeah, I could keep going a bit longer.”

In terms of RPE (Rate of Perceived Exertion), Zone 2 corresponds to 8 or below on a 1–20 scale.

Zone 2 & Heart Rate Variations

Even among people with identical maximum heart rates, Zone 2 varies widely. This was proven in experiments comparing multiple runners.

So don’t obsess over numbers — instead, focus on running at a pace where your breathing is relaxed and steady.

💬 “My heart rate hits 160 even when I jog…” → That’s fine. With consistent Zone 2 training, your heart rate will naturally come down over time.

Want to Increase Your Speed?

Zone 2 alone won’t improve speed much because it doesn’t stimulate fast-twitch muscle fibers.

To get faster, mix in hill runs, tempo runs, or interval training once or twice a week.

The core principle of marathon training: 80% easy running + 20% high-intensity training.

Efficient Running Routine

Instead of running 10km hard every day, build endurance with Zone 2 during the week and add a high-intensity session 1–2 times weekly.

This method is far more effective — and reduces injury risk.

A marathoner who completed over 100 full courses once said:

“Running hard is important, but 80% Zone 2 and 20% intensity is the key to real improvement.”

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