For both beginners and for elite athletes, slow running – sometimes called Zone 2 training– is a Basic method This supports perseverance, fat metabolism, relaxation and injury prevention.
Does slow running really work?
In this article, science will run behind slowly, its physiological advantages and the effective integration into its fitness routine.
What is going slowly?
Slow running refers to running at A Low to moderate intensityUsually at a pace that:
- Feels comfortable
- Allowed Conversation
- Keep your heart rate in Zone 2 (Approximately 60–70% of their maximum heart rate)
It’s not about speed – it’s about effort And Aerob train your body.
“You should end a slow run and the feeling that you could continue much longer.” – – American College of Sports Medicine (ACSM)
Important advantages of running slow
1. Aerobe builds endurance
The slow running improves the body’s ability:
- Deliver oxygen Working muscles
- Develop more Mitochondria (Energy -producing structures in cells)
- Expand Capillard density For better blood flow
Scientific knowledge: A study in published in Limits in physiology (2018) showed that submaximal endurance training increases aerobic efficiencyEspecially if they are consistently carried out over 4–12 weeks.
2. Increases the fat metabolism
Slowly runs your body ::
- Burn Fat as the primary fuel source
- Spare part Muscle glycogen For efforts of higher intensity
- Improve Metabolic flexibilitythe performance and fat loss supports
Note: Fat oxidation speakers in moderate intensities (~ 65% VO₂ max), which runs slowly, ideal for efficient fat burning (Brooks & Mercier, 1994).
3. reduces the risk of injury
In contrast to sprint or aggressive intervals, slow running:
- Lays less stressful Joints, muscles and tendons
- Promotes Active recovery
- Support sustainable training volume
This makes it ideal for:
- beginner
- Older adults
- Rehabilitation patients
4. Improves recovery and consistency
Slow running is less exhausting on the nervous system, which allows:
- Faster Restoration between harder meetings
- Greater Training frequency and mileage
- Improved mental relaxation And Compliance routine
5. Supports the performance in racing and speed work
Paradoxically slow running Helps you get faster By building the engine behind the efforts of higher intensity.
Elite runners do it 70–80% of their weekly mileage at a simple pacefollows that 80/20 ruleWhat says:
- 80% of the training Should be low intense
- 20% of the training should be moderate to high intensity
Study: Seiler & Kjerland (2006) came to the conclusion that endurance athletes improved the performance with polarized training (mostly slowly, some quickly) than just routines with medium intensity.
How does zone 2 running feel?
Zone 2 (aerobic zone) feels like:
- Just breathe
- Easy sweating
- Comfortable conversation
- Around 5–6 of 10 On the RPE scale (rate of perceived effort)
Formula for estimating the heart rate of zone 2:
(220 – age) × 0.60 to 0.70
For example, a 40-year-old would strive for a heart rate of 108–126 BPM.
Slow running compared to the fast run: key differences
| aspect | Slow running | Run quickly |
|---|---|---|
| intensity | Low to moderate (Zone 2) | High (zones 4–5) |
| Fuel source | Primarily fat | Primarily glycogen |
| Exposure to the joints | Lower | Higher |
| Recreational time | Shorter | Longer |
| Purpose | Building the basis, burning fat, reducing fatigue | Improve speed, strength, racing preparation |
How to slowly involve yourself in your routine
beginner
- 3–4 days a week Slowly jogging or changing from 20 to 40 minutes
- Focus on Habitual buildingat no speed
Advanced to advanced
- Use slow runs as:
- Basic construction sessions
- Restoration runs
- Long runs (1–2x/week in easy Tempo)
Training tip
Track progress of Monitoring of speed with the same heart rate. When aerobic fitness improves, you will run faster with the same simple effort – a sign that your conditioning progresses.
Common myths over slow running
| myth | reality |
|---|---|
| “It’s too easy to be effective.” | The training with a low intensity builds up the aerobic base, which Fuel speed |
| “You have to run quickly to burn fat.” | Fat becomes more efficient at moderate intensities |
| “Slow running is only for beginners.” | Elite runners use slow runs for 80% of their mileage |
Diploma
Yes, Slow running works absolutely– not only for beginners, but for anyone who is serious to improve Endurance, metabolic health and long -term fitness. It improves fat burning, supports recovery and forms the foundation for more intensive efforts. Regardless of whether you train for a race or just try to stay healthy, slow running should be one Key component of your weekly training.
Scientific references
- Brooks GA, Mercier J. Balance of carbohydrate and lipid use during training: the “CrossOVER” concept. J Appl Physiol. 1994; 76 (6): 2253–2261. https://doi.org/10.1152/japppl.1994.76.6.2253
- Seiler S, Kjerland Gø. Quantification of the training intensity distribution at Elite endurance athlete: Are there any indications of an “optimal” distribution? Scand J med sci sports. 2006; 16 (1): 49–56. https://doi.org/10.1111/J.1600-0838.2004.00418.X
- Esteve Lankao J, et al. The influence of the distribution of training intensity on the performance of highly qualified endurance runners. J Strength Cond Res. 2007; 21 (3): 943–949.
- American College of Sports Medicine. ACSM guidelines for exercise tests and prescription, 11th ed.
