I've been exploring the concept of Zone 2 endurance training for the last few years. You might have heard the saying, "Train slow to run fast." Zone 2 training is commonly used in endurance sports to optimize aerobic capacity. It involves maintaining a moderate intensity, allowing the body to build endurance efficiently. [Zone 2] is 60 to 70 percent of your max heart rate. Some of you might be familiar with the 80/20 rule. 80% of your weekly training time should be done at a 60-70% effort level, with 20% of harder training. I use this method for running, and why I'm as slow as a turtle.
Zone 2 training is also one of the best tools to achieve metabolic health and longevity. Some other benefits:
- Increased Cardiovascular Fitness
- Faster Recovery
- Better Mental Health
- Injury Prevention
- Sustainability
If this concept works well with physical training, why can't it work with mental training?
- Identification of Baseline: In Zone 2 physical training, it's crucial to determine your baseline heart rate. Similarly, in mindset training, you start by identifying a mental baseline—understanding where you are emotionally, intellectually, and spiritually.
- Maintaining a Balanced Pace: In physical training, pushing too hard can lead to burnout. Similarly, embracing the importance of maintaining a balanced mental pace. It's about progress, not perfection. Consistency and gradual growth is the keys to longevity.
- Resilience Building: Just as Zone 2 training builds endurance, focus on building mental resilience. Embracing challenges and setbacks as opportunities for growth. Adapting a growth mindset can help you navigate life's ups and downs.
- Mindful Reflection: Zone 2 training encourages athletes to reflect on their progress. Likewise, journal or track progress, Celebrate victories, acknowledge challenges and adjust your mental training plan accordingly.
- Holistic Approach: Zone 2 training emphasizes overall health. Similarly, Adopt a holistic approach to mindset training—nurturing emotional, mental, and spiritual well-being. This can result in a more balanced and harmonious life.
I invite you to explore your own Zone 2 mindset. Let's stride towards a balanced and resilient life.
The vision is deeply rooted in the profound principles of purpose, persistence, patience, and progress.
Purpose drives our every step, infusing intentionality into our actions and endeavors. Persistence fuels our commitment to continuous improvement, ensuring that challenges are met with resilience and determination. Patience is not just a virtue but a deliberate choice, shaping our approach with a calm and thoughtful mindset. At Run Slower, we understand that genuine progress is the result of a harmonious blend of purpose, persistence, and patience.
And progress is a celebration of intentional growth, acknowledging that each step forward contributes to a transformative journey.