How to Keep Your Heart Rate in Zone 2 While Running

Brookfield chiropractor, sports chiropractor, running injury

August 22, 2024

Are you struggling to keep your HR in Zone 2?

Zone 2 running is certainly getting a lot of publicity right now, but it’s nothing new. I learned it as the 80/20 Rule years ago: 80% of running should be easy and only 20% should be at a high intensity. Do you find yourself struggling to keep your heart rate (HR) in Zone 2 while running?

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First, know that you’re not alone. I hear from many runners I work with that they struggle to stay in Zone 2 on runs. There can be a couple issues that are preventing you from staying in Zone 2 while running.

One of the biggest reasons you may not be able to keep your heart rate in Zone 2 during a run is that you actually just need to slow down more than you realize to stay in your easy zone. This can be a hit to one’s ego, but it will leave you feeling much more recovered heading into your hard workout days. You will likely even notice that it is easier to run faster during your workouts by slowing down to keep your heart rate in Zone 2 on your easy days.
Another common issue can be using your watch’s optical sensor to measure heart rate. These optical sensors give you a good ballpark, but they can be inconsistent and can report inaccurately high readings. A chest strap monitor is going to be much more accurate.
Finally, it’s also possible that you have your HR zones set up wrong, which could be the case if you’re using an age-based heart rate max formula. Two common ways to predict HR max are 220 minus your age or multiplying your age by 0.7, then subtracting the total from 208. Both of these formulas may give you a ballpark for HR max, but are notoriously unreliable for determining actual maximum heart rate and, therefore, setting up HR zones for training purposes. There are laboratory tests that can be performed by a exercise physiologist to pinpoint your max HR or more simple ways to determine your HR Max on your own. Regardless, this will allow you to restructure your zones more accurately and train with more precision.

Self-Test To Calculate HR Max

Besides formulas and lab tests, you can calculate HR max on your own performing a basic maximum effort test. I would recommend a chest strap heart rate monitor for this and not relying on your watch (recall point #2 above).

The objective is pretty simple: warm up properly and then do an exercise that brings you close to your maximum effort. It’s a good idea to have a training partner or friend observe your maximum effort test for safety reasons. It’s also recommended to perform this test in the middle of a training block, and not at the outset of a new plan so your body is used to some hard efforts prior to the test.

HR Max Test Example #1

Do this test with a training partner. Use a chest strap heart rate monitor and note the highest heart rate you can reach. This is your maximum heart rate.

At a track, do a 15 minute warm-up building up to your usual training pace.
Run one mile at tempo pace. This should be a pace you could hold for about 20 minutes, but no longer.
Gradually increase your speed over another 400 meters. This should be a pace you could hold for no longer than 10 minutes.
Run a final quarter all-out, try to increase your pace every 100 meters during this last 400.
The highest reading on your monitor will be your maximum heart rate.
Cool down with 10-15 minutes of easy jogging.

HR Max Test Example #2

Warm up for about 15 minutes on a flat surface building up to your usual training pace.
Choose a hill that will take at least 2 minutes to run up. Run up the hill once at tempo pace. Then return to the base of the hill.
Run up the hill again with a faster pace, building up to a pace you estimate you would be able to hold for about 10 minutes.
Observe your highest heart rate on the display. Your max HR is approximately 10 beats higher than the now-noted value.
Run back down the hill, allowing your heart rate to drop 30–40 beats per minute from where it was.
Run up the hill once again at close to all-out pace, something you can only hold for about one minute. Try to make it halfway up the hill.
The highest reading on your monitor will be your maximum heart rate. You can use this value as your max HR to set your heart rate zones.
Cool down with 10-15 minutes of easy jogging.

Doing a maximum heart rate test while unprepared is an excellent way to end up in maximum distress! If you are unsure, consult your physician before trying this test.