Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
There's no question that running is one of the best ways to improve your cardiovascular health. But are you doing it efficiently? I'm not talking about your running form, although that might be something to look into if you have any running pain. I'm talking about running zones to help you train smarter.
Each running zone represents different intensity levels, which each carries its own benefits. Confused? After reading this article, you won't be. Let's get into it.
What Are Running Zones?
They actually aren't as mysterious or difficult to understand as people make them out to be. Running zones are five categories divided into specific percentages of your maximum heart rate.
These certain zones can help you tailor your training to meet your specific goals. Want to build endurance? Zone 2. Want to increase your anaerobic capacity? Zone 5. In the next section, we'll understand what each zone is suitable for.
The 5 Running Zones
As mentioned above, these zones are dependent on your maximum heart rate, which can be determined by subtracting your age from 220. For example, I'm 38 years old, so my max heart rate would be 220 - 38 = 182.
Once you figure out your max heart rate, you can plug it into each zone by multiplying by that percentage. Using myself as an example, Zone 1 = 182*.5 (this is 50% of my max heart rate) = 91bpm
Zone 1: Recovery Zone (50-60% of max HR)
- Intensity: Very light and easy
- Purpose: Recovery and active rest
- Description: Zone 1 is for a light jog that allows your body to recover while keeping your muscles active. You might be wondering when you would actually use this zone. Think, "Cooldown after a workout." You're still going, but you can catch your breath. This running zone shouldn't be overlooked because it helps promote blood flow, prevent stiffness, and, believe it or not, still burns calories without excessive strain.
Zone 2: Aerobic Zone (60-70% of max HR)
- Intensity: Light, should be able to hold a conversation without too much effort
- Purpose: Builds aerobic capacity and endurance
- Description: The aerobic zone is where most of your base-building should happen. Beginners to running will spend most of their time in Zones 1 and 2. It sets the foundation for the more difficult and longer workouts down the line. Running in this zone improves your body's ability to burn fat for fuel, improves cardiovascular health, increases mitochondrial density, reduces recovery time from workouts, and increases the lactate threshold.
Zone 3: Tempo Zone (70-80% of max HR)
- Intensity: Moderate, a challenging yet sustainable pace
- Purpose: Improves stamina and lactate threshold. Essential for long endurance events such as marathons.
- Description: Zone 3 is sometimes called the "Grey Zone" of running due to the benefits not always being immediately apparent and the combination of burning fat and carbs for energy rather than just one or the other. In this zone, you're pushing harder, but still, at a pace you can hold. Zone 3 runs help increase your body's tolerance to lactate buildup, which allows you to sustain faster paces longer before fatigue sets in. This is a key zone for runners looking to improve their race times. The biggest issue is that constant training in this zone can lead to plateaus since there isn't enough day-to-day recovery. Unless you have a particular reason for training in Zone 3, most runners don't utilize it that often.
Zone 4: Threshold Zone (80-90% of max HR)
- Intensity: Hard, uncomfortable, but maintainable for short periods (intervals)
- Purpose: Enhances speed and lactate threshold
- Description: Zone 4 is where you begin to push your limits. Workouts in this zone include intervals and tempo runs to improve speed and endurance at faster paces. Zone 4 is a combination of aerobic and anaerobic exercise, giving you the best of both worlds for energy contribution. Also increased is your lactate threshold, allowing you to run longer before fatigue starts, which is essential for races. The primary energy source in Zone 4 is carbohydrates rather than fats, which differs from lower running zones.
Zone 5: Anaerobic Zone (90-100% of max HR)
- Intensity: Maximum effort, very hard; you'll be breathing extremely hard
- Purpose: Increases power, speed, and anaerobic capacity
- Description: Zone 5 is your all-out effort, usually sustainable for only a few minutes. Training includes sprints and high-intensity intervals that train your body to work at maximum capacity. Training in this zone builds VO2 Max, speed, and power but requires ample recovery. This zone isn't recommended for new runners due to the incredibly high strain it puts on your whole body.
How to Use Running Zones in Your Training Plan
- Build a Strong Base: Start with more time in Zones 1 and 2 to establish a solid aerobic foundation. This helps reduce the risk of injury and prepares your body for higher-intensity work.
- Add Tempo Runs: Gradually introduce Zone 3 runs to increase your pace, stamina, and tolerance to lactate buildup. This is especially important for races longer than a 5K, where sustained effort is critical.
- Incorporate Speed Work: Start interweaving Zone 4 and 5 workouts into your training, focusing on interval sessions or sprints. Speed work can reward you with more power and a better pace, but it can also increase the risk of injury if pushing too hard.
- Listen to Your Body: Running zones are a great way to understand how hard you push yourself to accomplish your goals. But running zones can't tell how your body feels; only you can do that. If you need to stick to lower running zones to allow your body to recover, so be it. Being in tune with your body can help you avoid overtraining and burnout, leading to greater results in the long term.
Tools for Tracking Running Zones
There are several different ways to help keep track of what running zone you're in. You might notice that most treadmills at the gym have heart rate grips, so you can monitor your heart rate while holding onto them. While this is probably the cheapest tool since it's built into your gym membership, if your hands sweat during your workout, it can mess up the sensors, leading to an incorrect or possibly never-produced number.
Most people who are serious about running invest in a wearable heart rate monitor. Whether it's a chest strap monitor, smartwatch, or smart ring, these devices can connect to their phones and sometimes gym equipment, giving them real-time feedback so they know when to kick it up a gear or pull back.
Wrap-Up
While it's not necessary to train using running zones as your guide, they can be extremely helpful in meeting your running goals. Whether you're looking to burn fat, increase your endurance, or get your speed to the next level, understanding the running zones can help you tailor a workout protocol specific to your needs.
If you're just starting out, zones 1 & 2 are going to be your best friends for a little while. Slowly work your way up to zone 5, listening to your body the whole time to ensure you'll have a long, beneficial running career.
Get the best of both worlds by checking out our post on strength training for runners!
Tyler DiGiovanni
Author