Effort zones

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Effort zones are crucial in running training for both beginners and experienced runners. Kim Nedeau and explain that understanding and utilizing heart rate as a training tool helps runners gauge and adjust their effort levels effectively. This approach enables runners to become familiar with different heart rate levels and how they feel, thus learning to run without constantly checking their watches 1.

New runners often find everything feels hard initially. Scott explains that using heart rate helps them connect effort with specific heart rate zones, akin to adding gears to a bike. Staying in an easy effort zone, even if it involves walking, is important for long-term progress and avoiding burnout 2.

Moderate running, while beneficial when used intentionally, should not dominate training. It's especially relevant in marathon training where moderate intensity mimics race conditions. However, over-reliance on this 'gray zone' can be counterproductive compared to a balanced mix of easy and high-intensity efforts 3.

Understanding Effort Zones

Kim and Elisabeth discuss the importance of using heart rate as a training tool to understand different effort zones and improve accountability in running. They emphasize the need to learn what different heart rate levels feel like and how they correspond to specific effort zones, ultimately allowing runners to check in occasionally rather than constantly relying on their watch.
The Running Explained Podcast
s3/e44 How to Get Faster on Low Run Volume Training with Kim Nedeau
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Dr. Andy Galpin categorizes training into several zones based on heart rate and perceived exertion. These range from low-intensity zones, where maintaining a conversational pace is key, to higher-intensity zones requiring significant physical effort and adaptation 4.

Overall, using heart rate and perceived effort to manage training helps runners stay within appropriate effort zones, essential for building aerobic capacity and avoiding overtraining 5 6.

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