Why Strides + Zone 2 (Together) Could Be the Game-Changer Your Training Needs
In the world of endurance training, runners, are constantly searching for the best ways to improve performance, build endurance, and stay injury-free. Two often overlooked yet incredibly effective methods are Strides and Zone 2 Training. Whether you’re a seasoned athlete or a beginner looking to improve your fitness, combining these two strategies can transform your training routine and unlock untapped potential.
Let’s explore what strides and Zone 2 training are, why they matter, and how you can incorporate them into your schedule for significant long-term gains.
What is Zone 2 Training?
Zone 2 training refers to low-intensity aerobic exercise that keeps your heart rate at around 60-70% of your maximum heart rate. This intensity level, often described as "conversational pace," ensures you can sustain the effort for an extended period without fatigue. It’s the foundation of endurance training because it improves your aerobic capacity and metabolic efficiency.
Here’s what happens during Zone 2 training:
Your body burns fat for fuel rather than carbohydrates.
Mitochondria (the energy powerhouses in your cells) become more efficient and multiply.
You build a solid aerobic base that supports higher-intensity training.
For many athletes, skipping Zone 2 training is a critical mistake. It’s tempting to push harder every workout, but constant high-intensity training can lead to burnout, overtraining, and injuries. Zone 2 is the secret sauce that allows your body to recover while still adapting and improving.
What Are Strides?
Strides, on the other hand, are short bursts of controlled speed work, lasting anywhere from 15 to 30 seconds, typically done at about 85-95% of your maximum effort. The goal isn’t to exhaust yourself but to practice running (or cycling) faster with good form.
Strides help improve:
Neuromuscular coordination (your brain-body connection to move efficiently)
Running form and economy
Turnover and speed
Injury prevention by engaging fast-twitch muscle fibers without overloading them
They’re usually done at the end of a low-intensity workout (like a Zone 2 session), making them an excellent complement.
Why Strides and Zone 2 Training Work So Well Together
At first glance, Zone 2 and strides seem like polar opposites: one is slow and steady, while the other is fast and short. However, combining them provides a powerful synergy for athletes.
Here’s why:
Zone 2 Builds Your Base: Zone 2 training strengthens your aerobic system, which improves endurance and efficiency. This base allows you to recover more quickly and sustain higher workloads over time.
Strides Sharpen Your Speed and Form: Strides add a touch of speed without overwhelming your body. They activate fast-twitch muscles, improve neuromuscular efficiency, and teach you how to run faster economically.
Low-Stress Combo: Zone 2 is gentle on your body, and strides are short enough to avoid fatigue. Together, they provide meaningful adaptations without the stress of intense interval workouts.
Consistency and Longevity: This approach avoids overtraining while improving both endurance and speed—leading to consistent, long-term progress.
Benefits of Adding Strides + Zone 2 to Your Training Plan
1. Improved Fat Burning and Aerobic Capacity
Zone 2 training teaches your body to rely on fat for energy, which means better fuel efficiency during long efforts. Over time, this leads to greater endurance and less reliance on carbs during races or long training sessions.
2. Enhanced Running (or Cycling) Form
Strides give you the opportunity to practice good form at higher speeds without the pressure of a full workout. This translates to better running economy and efficiency on race day.
3. Injury Prevention
Both Zone 2 and strides are low-risk ways to improve fitness. Zone 2 minimizes stress on your muscles and joints, while strides allow you to practice speed without heavy fatigue.
4. A Balanced Approach to Training
Too much intensity can lead to burnout, plateauing, or injury. Combining low-intensity Zone 2 sessions with strides adds variety to your training, keeping it balanced and sustainable.
5. Training Your Fast-Twitch and Slow-Twitch Fibers
Zone 2 works your slow-twitch fibers for endurance, while strides activate fast-twitch fibers for speed. This combination ensures you’re training the full spectrum of your muscle fibers for optimal performance.
How to Incorporate Strides + Zone 2 Into Your Training Plan
Here’s a simple way to get started:
Step 1: Zone 2 Training
Duration: Start with 30-60 minutes of easy, conversational-paced exercise.
Frequency: 3-5 times per week, depending on your goals.
Heart Rate Zone: 60-70% of your maximum heart rate.
Step 2: Add Strides After Your Zone 2 Sessions
How to Perform Strides:
Find a flat or slightly downhill area.
Run or cycle for 15-30 seconds at ~85-95% effort.
Focus on good form, relaxed breathing, and smooth acceleration.
Walk or lightly jog for 1-2 minutes between strides.
Repetitions: Start with 4 strides and gradually work up to 6-8.
Frequency: Add strides 1-2 times per week after Zone 2 sessions.
Final Thoughts: Small Efforts, Big Gains
While flashy, high-intensity workouts often get the spotlight, strides and Zone 2 training quietly deliver the real results. Together, they build the endurance, speed, and efficiency you need to perform at your best without the risk of overtraining or burnout.
Whether you’re aiming to run your first 5K, complete a marathon, or simply become a fitter version of yourself, adding strides and Zone 2 sessions to your training plan can be the game-changer you’ve been missing.
Consistency is key. Start slow, stick to it, and enjoy the process of building fitness that lasts.