Keeping your heart rate in Zone 2 (about 60–75% of your max heart rate) during an easy run is key for building endurance and aerobic efficiency.

A rough guide to workout your max Heart Rate to get you started is 220 minus your age. For example, for a 40-year-old, take this away from 220, this gives you a max Heart Rate of 180. This is only a guide so may differ slightly if tested in lab conditions.

Then to get your Zone 2 “ceiling”, workout what 75% of your max HR is, in the example given, 75% of 180, which is 135bpm.

Here are my tips to help you stay in this zone:

Run much, much slower than you think you should. Many runners go way too fast on easy runs. Slow down, even if it feels too easy.

Use a quality Heart Rate Monitor. A chest strap is more accurate than a wrist-based watch monitor. Keep an eye on your HR and adjust pace as needed.

Incorporate walk breaks if needed. If your heart rate starts creeping up, take short walk breaks to bring it back down.

Run on flat terrain. Hills and inclines will probably spike your heart rate. So stick to flatter routes for easier HR control.

Focus on controlled breathing. Deep, nasal breathing or a 3:3 rhythm for example (inhale for 3 steps, exhale for 3 steps) helps regulate your HR. Test it out and implement your own rhythm.

Run in cooler temperatures. Heat and humidity can increase heart rate. Run in the morning or evening when it’s cooler. I’m sure you’ve heard of the saying “Be bold, start cold”. Shed a layer and keep your core temperature low.

Improve your running economy. Good form (shorter strides, relaxed arms, upright posture) makes running more efficient and reduces HR spikes. Play around with what works for you where you feel comfortable.

Make sure you are well hydrated and fuelled for the workout. Dehydration and low glycogen levels can elevate heart rate. Get hydrated and eat a light snack before your workout.

Reduce stress before running. High stress or a poor night’s sleep can lead to an elevated resting HR, making it harder to stay in Zone 2 and control your heart rate whilst in your workout.

Be patient and consistent with it. If Zone 2 running feels hard at first, stick with it. Trust me, over time, your body will adapt, and you’ll be able to run faster at the same lower Heart Rate and support building a greater endurance base.

Do you currently incorporate zone 2 training into your schedule? Let me know if you want help structuring a heart rate-based training plan or further support on HR zone training.