The Fundamentals of Running: Becoming a Better Runner

🏃‍♂️Running at a low intensity in Zone 1 is effective for training the Aerobic System.

💪Training in Zone 1 improves running economy and allows the body to use less energy.

🗣️The talk test is a simple way to determine if you're running in Zone 1. You should be able to maintain a conversation.

🤔Start slow and pace yourself during runs to prevent overshooting the aerobic threshold.

🏋️‍♀️Zone 2 training, at an intensity level of 6.5 to 8.5 out of 10, can be added once you can comfortably run in Zone 1.

How do I determine my Zone 1 running pace?

—Use the talk test to ensure you can maintain a conversation while running.

Can I walk during my Zone 1 runs?

—Yes, walking is not cheating. Find a pace that allows you to maintain a conversation.

Should I run uphill during my Zone 1 runs?

—Uphills can be challenging and may cause you to overshoot your aerobic threshold. Maintain a constant effort on hills, even if it means walking.

When should I start adding Zone 2 training?

—Once you can comfortably run in Zone 1 for 20-30 minutes or 2-3 miles, you can start incorporating Zone 2 runs.

What is the ideal running form?

—Running form is individual, and each runner may have different biomechanics. Focus on keeping relaxed shoulders and a balanced rhythm.

01:00Running at a low intensity in Zone 1 is effective for training the Aerobic System.

05:40The talk test is a simple way to determine if you're running in Zone 1. You should be able to maintain a conversation.

09:20Zone 2 training, at an intensity level of 6.5 to 8.5 out of 10, can be added once you can comfortably run in Zone 1.

11:00Relax your shoulders and keep a balanced rhythm to improve running form.