For a long time, yoga was the center of my daily life, a routine that supported my body and mind. Yoga was always a 'sustainable exercise' as it allowed me to reflect on myself while perfecting asanas. However, at some point, I felt my body and mind craved stimulation beyond familiarity. At that moment, running naturally came to mind.
I didn't want to run fast from the beginning. I already knew that methods that left me breathless or put strain on my knees wouldn't last long. That's why I chose 'Zone 2 Running'.
Running slowly, without rushing, without getting tired, following my own rhythm. It's similar to the yoga I love.
Now, I include both yoga and running in my routine. Running is now becoming a form of 'moving meditation' for me, and another sustainable exercise.
What is 'Zone 2 Running'?
Zone 2 Running,
An aerobic training method for running at a low heart rate zone.
Generally, Zone 2 refers to 60-70% of your maximum heart rate, and running in this zone allows you to maintain an intensity where you can hold a conversation without getting out of breath. It is effective for improving cardiovascular endurance and also enhances the body's ability to use body fat as an energy source. This method focuses on running for a long time without getting tired, rather than running fast.
Why is it sustainable?
'Consistency' is the core of exercise above all else. Most people start running and give up soon after because excessive speed and intensity put a strain on their bodies. Zone 2 Running maintains a low intensity, which reduces the risk of injury and speeds up recovery. It is suitable for people who aim to 'sustain exercise for a long time'. This method is not just simple running; it becomes a healthy routine for both body and mind. Actually, my belief in its sustainability is personal, but I want to convince everyone that it's suitable for them.
How to Start Zone 2 Running
Check your heart rate and calculate your Zone 2 range.
Calculate your Zone 2 range based on your maximum heart rate. Generally, 220 - age = maximum heart rate, and 60-70% of that number is the Zone 2 range. Using a smartwatch or app with a heart rate monitor function can provide more accuracy.
If it feels too slow, you're doing it right!
Zone 2 running might initially feel so slow that you wonder, 'Is this even exercise?' But consistency is hidden in this slowness. A breathing rate that allows for conversation is an appropriate intensity. If your speed gradually increases, it's recommended to clap to match the rhythm or directly vocalize the beat. While this running style might seem funny (...), it works well!
Try running 30 minutes, 3 times a week.
Continuing exercise is harder than starting. Don't be too ambitious at first; start with about 30 minutes, 3 times a week. It's not too late to slowly increase the time once you get used to it. Focus on the 30-minute duration, don't think about kilometers (distance).
Cheats for Easier, More Consistent Running
- Running App Recommendation 1: Nike Run Club
It can be used by everyone from beginners to experienced runners, and I think it's the best among apps that can be used without a smartwatch. Its voice guidance, missions, and goal-setting features are excellent for providing motivation to solo runners.
- Running App Recommendation 2: Garmin Connect / Apple Fitness+
These apps link with smartwatches, and I felt their heart rate and exercise data accuracy were the highest
Other recommendations:
Beyond apps, I also recommend running with a group, friends, or family. For introverts like me, who might feel burdened by private social interactions, running with family is the best. But if you have to run alone, I recommend the 'Decarunners' free class offered by Decathlon! I plan to sign up for it in August, too, haha!
Decathlon - Store Information - Decarunners Application: https://www.decathlon.co.kr/s/our-stores
Zone 2 running aims for 'consistency' rather than speed. Exercise is not a short-term project; it's a routine for your entire life. If you want sustainable running, start slowly but consistently today. The essence of running is 'to keep running'
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