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

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!In this episode, you’ll learn:✅ How to use zone 2 correctly✅ Is zone 2 a waste of time for low-volume runners?✅ Should female runners train in zone 2?✅ Do new runners need to use zone 2?✅ Do you get benefits from training in zone 1?✅ What to do if you feel you cannot run in zone 2References🔬PMID: 40225831🔬PMID: 40560504Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.If you enjoyed this episode, you may like:🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)🎧 Why You Need All Training Zones to Improve as a Runner (29 Aug 2025)Let’s stay connected:➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/