Is Zone 2 Running Overrated? Understanding the Backlash Against and Science of Easy Running

<p>Zone 2 is the magic bullet for improved health and endurance fitness - or it is overrated and spikes your cortisol. You have likely encountered both claims on social media, and neither are correct. In this episode, we dive into the science of zone 2 for runners. We discuss how to set your zone 2 correctly, who should use it, who should ignore their heart rate zones, and what happens if you run slower than zone 2 on your easy runs. Whether you are a new runner or a marathoner, you will learn something from this episode!</p><p><br></p><p><strong>In this episode, you’ll learn:</strong></p><p>✅ How to use zone 2 correctly</p><p>✅ Is zone 2 a waste of time for low-volume runners?</p><p>✅ Should female runners train in zone 2?</p><p>✅ Do new runners need to use zone 2?</p><p>✅ Do you get benefits from training in zone 1?</p><p>✅ What to do if you feel you cannot run in zone 2</p><p><br></p><p><strong>References</strong></p><p>🔬PMID: 40225831</p><p>🔬PMID: 40560504</p><p>Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.</p><p><strong>If you enjoyed this episode, you may like:</strong></p><p>🎧 <a href="https://open.spotify.com/episode/4E67WB86cBkgxAkanQFbQ3?si=66WkDVLyTnqYmEM6HjL5kg">The Benefits of Using the Run-Walk Method</a> (17 Oct 2025)</p><p>🎧 <a href="https://open.spotify.com/episode/3RrQL1ZUS11YEnlW1MIS2O?si=Iv_ksrPUQMK1LWP7bgA-kw">Why You Need All Training Zones to Improve as a Runner</a> (29 Aug 2025)</p><p><br></p><p><strong>Let’s stay connected:</strong></p><p>➡️ Tread Lightly Running Podcast on Instagram: <a href="https://www.instagram.com/treadlightlyrunning/">https://www.instagram.com/treadlightlyrunning/</a></p><p>➡️ Laura Norris Running on Instagram: <a href="https://www.instagram.com/lauranorrisrunning/">https://www.instagram.com/lauranorrisrunning/</a></p><p>➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on <a href="https://lauranorrisrunning.substack.com/">https://lauranorrisrunning.substack.com/</a></p><p>➡️ Run to the Finish on Instagram: <a href="https://www.instagram.com/runtothefinish/?hl=en">https://www.instagram.com/runtothefinish/?hl=en</a></p><p>➡️ Thousands of running gear reviews and training guides: <a href="https://runtothefinish.com/">https://runtothefinish.com/</a></p>