From the Clinic:

Why runners (and also people recovering from injury) should care about Zone 2 

If you’ve been hearing about Zone 2 training lately, there’s a reason. It’s one of the most effective (and overlooked) ways to build endurance, stay injury-free, and recover smarter.

What is Zone 2?

• 60–70% of your max heart rate
• Feels like an easy, conversational pace
• Also known as the “aerobic zone”

 If you can talk in full sentences while running you’re likely in Zone 2.

Why it matters for runners

Build real endurance

• Improves your ability to go longer without fatigue
• Helps your body use fat for fuel, saving energy for harder efforts

Boost performance at the cellular level

• Increases mitochondria (your muscles’ energy producers)
• More efficient, longer-lasting energy

Recover faster

• Promotes blood flow without overloading your system
• Helps reduce soreness and speed up recovery

Strengthen your heart

• Improves cardiovascular efficiency
• Can lower resting heart rate over time

Why we use it in physical therapy

Injury prevention

• Keeps training balanced and reduces overuse injuries

Safe rehab option

• Low-impact, low-stress movement
• Maintains fitness while healing

Supports healing

• Increases circulation for faster tissue repair and helps manage chronic pain
• Reduces inflammation and supports overall well-being

How to get started

• Find your Zone 2: ~60–70% of max HR (Quick estimate: 220 – your age)
  
• Track it: Use a smartwatch or heart rate monitor
• Start small: Short, easy sessions then build gradually
• Stay consistent: This is where the magic happens
• Mix it in: Pair with strength + higher-intensity workouts (when appropriate)

Zone 2 training isn’t just “easy running”, it’s smart training.

It helps you:

• Run longer
• Recover faster
• Stay injury-free

Need help building a plan or coming back from injury?

Reply to this email or schedule a visit and we’ll help you train smarter, not harder.

-The Team at District Performance & Physio

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The District Performance & Physio Team

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