I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened: kzfaq.info/get/bejne/aJepeLeryLjNZ3U.html I Tried Dr. Attia's Fitness Routine (Maximum Longevity): kzfaq.info/get/bejne/gcWKrcKQ07TOgqc.html How I Fixed My Running Injury | Marathon Prep: kzfaq.info/get/bejne/ht-HetWXmdG9c4U.html How I Fixed My Running Form | Marathon Prep: kzfaq.info/get/bejne/aLCGY9ib36rLl5c.html I Took Viral Testosterone Pills for 30 Days. Here's What Happened: kzfaq.info/get/bejne/hZyfl9yUz7ilYGg.html

150 minutes of zone 2 cardio a week is enough to make significant changes to your heart and add years to your life

I am 50 years old. Since last August, I am down 73 lbs, almost kicked T2 diabetes and am doing zone 2. My plan is to run a 5k in October.

I love zone 2 training. It took me 2 years to be able to run for hours at the same low heart rate. Now, I feel incredible.

This video should be called ‘Shervin’s many styles of facial hair’ 😀

Zone 2 training was a game changer for my cycling this summer. I was so much faster because I went slower. It’s so counterintuitive, but works!

They used to call it jogging

Good to know someone like you has to run and walk.

YES! The run/walk is something so few people talk about. I can't believe how much I've had to walk to remain in zone 2 while starting out 😅

I like how thorough you are with the experiment and the documentation. keep the good work!

You content is so top shelf. As someone who makes it as well, and watches a shit-ton of others - you do a fantastic job w humor, super balanced integration of the factors and possible outside influences on a topic, other expert opinion, and lab/hard-data bits. Well, well thought out and communicated. Easy to see why you're growing so quickly - keep it up

Love how real this is and that is wasn't a perfect experience. Awesome work!

I did this in my 20s. I had crazy stamina. Never tired. Lost it in my 30s. Trying to get it back now in my 40s

Just started on my zone 2 training at the age of 50. I too have been following Peter Attria and am using a lot of his advice to guide my training. One thing, stop running and get on the stationary bike! Running and trying to keep your heart rate in zone 2 is tough. Stopping for lights, going up hill of downhill will change your heart rate. On the stationary bike you can get your heart rate dialed in and keep it in the zone 2 for as long as you want. And best part is you can listen to podcasts casts and take notes or binge watch tv shows! Great stuff you are putting out! Looking forward to more of your journey!

Well done on your zone 2 training journey Shervin that will surely help for your future marathon training cycles. This is just the beginning. Exciting to watch you progress further in your training and racing in the coming years. 🏃‍♂🔥🔥🔥🚀

Incredible video. The amount of effort you put into this definitely shows!

Brilliant video man thank you for creating this. I've just found my zone 2 region in my last run and then found this so great to be able to proceed more informed.

Really interesting video. I like how detailed you are in your assessments. Professional cycling has become incredibly fast now because every possible parameter is measured. If you are going to do zone training, there many other variables that you have to pay attention to. Best of luck to you.

This video is structured perfectly. I really enjoyed your blend of learned knowledge and how you utilized it.

Incredible amount of information here. I needed to hear this, thank you!

Dude! Thanks for sharing this video. Really cool. Love the way you explained and openly shared your zone 2 model.

Aw man. I have experienced this exact thing. Right achilles pain shortly after I started seeing real progress in zone 2, and I ended up dropping it for far too long. I’m just getting back into it, and I think for me, if I encounter this again, I will try to change the medium. I enjoy a good bike ride or elliptical session too, and the variety may just be my saving Grace.

Really good insights here and super relevant for me. I've been treadmill running for 6 years nearly every single day - very short interval running sessions on weekdays with longer runs on weekends. About a year or so ago I started heart rate zone training. I also do cardio/HIIT workouts nearly everyday. So, all of this has been catching up with me and I've recently started feeling lower back pains and aches too. Combination of that and age I suspect - I'm 47. I've suspected that this was running related and I'll be checking it out soon. But just wanted to say that a lot of the things you said chimed with me so it was useful for me!

I love the depth of research that went into this!

Incredible video. Thank you for sharing this journey.

Dude thanks for doing this! Awesome video. I've been using the maf method to train for hiking in the PNW and it has helped a ton. A little different than Attia but pretty close and the same idea. Resting heart rate is going down, I feel better and looking forward to Continuing it. For people that can't run you can also do incline walking on a treadmill which also works well. Again great video!

Great content. I am pushing 60 and recently have been doing kettlebell and clubbell workouts for strength and functional training. Can’t say enough good things about this. It helps to keep my workouts short and I feel like it does address some of the ailments you expressed. I recently got onboarded with Zone 2 training also through Peter Attia and am trying to figure out what works best for me. The idea I am working on with that is 3-4x a week with at least 2 of times on tread for 45-60 min. Other days are long walks. I also walk about 1 mi as a mobility walk/warmup for my weight days.

Thanks for putting this video out there, you have a new sub. Great video editing!

Absolutely incredible video mate 👍🏻 great speaker. Keep up the good work bro x

For zone 2 training, even when having a goal of getting better at running, I think that doing a big part of it on a bike (stationary or not) is a good idea: this way you preserve your joints while still getting the cardiovascular benefits

Amazing video

I love this video so much. Very thorough and informative. Also funny and relatable at times, haha. Thank you for sharing!!

Oh wow!! This is amazing, love how atmospheric this is, and how this develops into a strong native ambient track:) amazing listening experience. Love the images too, really highlights the past, loved this :)

Great video! I’d recommend reading 80:20 running. Adding 20% at zones 4 and 5 makes it a lot more fun. Also, you mentioned being more mindful about how hard you hit the ground. I found that “barefoot” or minimalist shoes really help, but definitely ease into it! Finally, actively monitoring your body during the run noticing where you are tending to relax while you run makes it more enjoyable and reduces injury risk!

I love your hair man! You’ve motivated me. I am a 17 year old stroke survivor, battled heart failure over the past two years or just hard as I could lost 200 pounds and strengthen my heart. Now I’m trying to get into strengthening my cardio respiratory and vascular system.

You did a fantastic job on this video! Thanks for sharing it.

Great video man, really enjoyed the down to earth presentation!

In my younger life I was a cyclist and triathlete, zone 2 on the bike can totally help zone 2 on the run. We would zone 2 in the fall September - November and then start adding speed December/January and race Feb-April. Because it's a bike rides would get into 4-6 hours towards the end. Heart training is so much like muscle memory. Thanks for doing this segment, I Love how you get real data about your body!

Great video and I’m glad you are referencing Inigo San Milan. You are right that this training is very time consuming, so my suggestion to anyone who is concerned, do the minimum effective dose which is 3 x 45 minute runs per week. This training should be viewed as much for longevity and health as performance. Make it part of your lifestyle and reap the long term benefits as you will make continual improvements if you keep doing it.

Everything in this video was extremely relatable! New subscriber here! Thank you.

I'm new to your channel Thanks for doing this I start running and training for the last 3 months it's going well so far I'm 45 and thinking of doing half marathon hopefully next year Keep up with the good work

Interesting video, thanks. I feel like I am similar shape and fitness to you so I may try this too. One point I thought would be useful to mention is that high calorie prolonged exercise often causes your body to try and compensate in other systems to reduce energy expenditure (your body REALLY wants to stay the same weight). This manifests as more efficient hormonal processes susch as the testosterone system. Just because your levels dropped, doesn't mean the impact isn't the same on your phenotype. Basically, the system is just more efficient. Same goes for inflammatory processes. Of course, like you said, diet plays a role, but your body will always aim for equilibrium. Sorry about your injury and thanks for sharing your lessons learned. Have subscribed.

Thanks, super helpful. I tried running in zone 2 without looking much into it and felt it was impossible to not go over or under. Looks like it just takes time and patience like anything else.

I started watching you because i was debating on getting the watch ultra, which i did. Haha your videos are way better than expected and the quality is so much higher than you'd expect. You deserve way more subs and hope i can see you grow from here on out!!

New to your channel and I love it. Super informative + research backed fun to watch.

Awesome video on zone 2! For your back pain and tendinitis, I recommend working on running form and mechanics. Adjusting the foot strike so it lands under your center of mass helps lower the impact to your body and creates more running efficiency. I also believe having a higher knee drive will help your quads and glutes develop more type 1 muscle fibers which will help you stay in zone 2. High knee exercises like Marching drills (the 100 up), or those Kenyan and Ethiopian runner drills will help with mechanics a lot!

this may be one of your best KZfaq videos.., great information here

Amazing video, setting the standard for health and fitness content on KZfaq

I love you, brother. Thank-you for sharing.

Hey man, I feel your pain with tendonitis. I got it in my ankles when I started training a lot more than normal (30 miles a week out of the blue). After I was injured my physician told me about the 10% rule where you increase mileage no more than 10% per week from a base of 7-10 miles to give time for the tendons to adapt and get stronger. It’s a bit slow going but it definitely prevents injury

My morning workout is 30 minutes of running (mostly zone 2, with a little push at the end) followed by 30 minutes of strength training. Great video!

Definitely enjoy watching as where I come from in my world you go harder to get better and run faster to move faster. So changing it up.

really interesting! as an older guy-69yrs-i am always looking to find a new ways to maximize my training and i'm hoping playing around with Zone 2 would add some benefits. thanks for the effort and sharing. thumbs up.

Congrats on your work and dedication.. I had the same problems but training the soleus and getting running shoes or atleast shock absorbings pads that you put în the shoes did the job for me. Keep up the good work🎉

I started zone 2 running a while ago and I am quite happy with this new habbit. In my opinion you jumped from not really running to 40 miles much too quickly. I think you would have felt much better had you done a 6 month experiment starting at a quite low milage. Otherwise thanks for the great video! All the best!

great video, just what i need to get motivated to start training again after a break from injury

hit really close to heart. great vid

Competitive distance runners from High School to Pros have been running the majority of their miles in Zone 2 for decades. We did almost all our milage at Z1-Z2 in summer base training for Cross Country season.

“Zone 2 training” is essentially the kind of activity that is most prevalent among citizens in blue zones. I read this book about the Okinawa blue zones and they walk, bike, garden, etc. That sort of light activity that gets the heart pumping but not so high that it tires you out or causes what is commonly thought of as muscle fatigue. Zone 2 is just activity it’s energizing, refreshing, it’s great.

Excellent video. Very informative. Thank you!

fantastic vid and so helpful! i tried a run yesterday and similarly was shocked how quickly my heart rate got too high and i had to walk.

I went from couch to half marathon training on a 3 month training plan. I ran all the training runs in zone 2, which was 10-11 minute mile pace on average. For the half marathon race I picked up the pace, and ran a 1:43, which is approximately a 7:50 minute mile average pace. Definitely proud of my time and impressed with the slow training method results

Two things, #1 you probably increased mileage too quickly if you got up in the 40 mile range that quickly (10% increase per week is a good rule of thumb). #2 for your iron levels to basically be cut in half from beginning to the end, your pace would have gotten much better if you were replenishing your iron levels(red meat). Iron is directly related to getting oxygenated blood to muscles. Also, technically in the beginning I’m guessing you couldn’t sustain 9:04 pace very long (hence the run/walk method in training) so to get where you can sustain that below 9 minute pace for the entirety of your workout is more impressive than most will realize. When/if you pick back up with zone 2 you will notice a regression but you will get it back more quickly the less time off. I trained that way for a marathon for about 6 months in early 2022 (got my pace down around 8:20 @ 135 bpm), then took a bit over 6 months off. When I started back, I was back to almost 14 minute miles and run/walking. I was back to around 10 minute mile in about two months. Basically at around 6 months now and I’m between 8:45/9:30/mile dependent on the current heat and humidity in Alabama in the summer. I guess if I was dealing with optimal temps (50° for me) I’d be around 8:15 per mile because I really struggle running in warmer weather.

how am i just coming across your page, this is such good content! easiest sub of my life

This definitely inspired me to get back into running. I stopped a while back because I kept getting runners knee that would put me out for over a week. This is great info!!

Quality content...subscribed. You made the classic mistake that most runners make at some point. Without running previously, no decent coach would recommend ramping up to 40miles/wk in the 1st 90 days...especially at 195lbs. You're lucky you didn't get shin splints. Gotta ease into it letting the joints/tendons adapt to the stress. I bet you'd fare alot better if you started running 3 days wk(no back to back run days) at 10 miles/wk and slowly increasing to 15miles wk 4. If feeling good, increase weekly mileage 10% and add a 4th day the 2nd month. Add a step back week every 4 wks where you reduce mileage by 25%. By the end of 90 days, you'll be around 25/miles wk. Keep following this progression if you're feeling good and you'll be around 40/miles wk at the end of 180 days likely feeling way better.

I can very much relate to the running injuries, due to not stretching pre and post workout, warming up, etc. I've focused a lot more on that, as well as, listening to my body.

wow this is one of the best youtube videos i have seen in a long time, as a swimmer myself i know how it feels for swimmers to run. Right now I am cutting down a bit for worlds next mounth. So this video is helpfull thanks. I am gonna watch more of your videos I am sure you have a lot more interesting stuff to teach. :)

Thanks for the video. This was super insightful. I have started Zone 2 running today and man it was such a wake up call to realize that I don't have a Zone 2 base.

I hate zone 2 training but I try to integrate it into my workout routine at least twice a week. Usually on a rower or a bike, I definitely need to start running more. Impressive you were able to maintain it as long as you did!

Informative video. Dr. Attia is a wealth of knowledge. To mitigate many of the issues you’re having because of running, switch to walking at an incline to hit your zone 2. Also, consider changing footwear. Try something minimalist so you can eliminate heel strikes. If you do try minimalist shoes, take it easy at first. Your feet must adapt. Also, killer ‘stache!

Oh I love your content Shervin! I will try it too!

You present your information very well by the way.👍🏻👏🏻👏🏻

About the ankles and the back pain, my personnal experience is that those go away once you pay attention to your running technique (especially avoiding the heelstrike)

I just completed 3 months of Zone 2 myself. Feels like it establishes a routine: check. Needing to really balance your diet: check. An athlete running really, boringly slow, not being used to it, and throwing ego out the door: check. Tendonitis in the ankles: check. It was really great to see your story mirror mine. The PROs though, as a 53 year old, dropping weight: check, and I'm also now 0:50/mi faster after those three months. Mentally this is so challenging and you don't know it until you know. Thanks for your content!!

Good content. And all you talked about is very relevant with my personal experience. So i could say that your experiment were 99% actual

recently stumbled on your channel and you have some great content!

As a cyclist doing Z2 all winter on the trainer (I'm trying to beat T2 Diabetes), I've found that on longer rides, I don't run out of energy, but I do run out of legs. I did a 48 mile ride for an event and at the end my companions were all sagging while I felt great, but walking to the car wasn't trivial. I've also gotten to the point where I can do an 80 minute ride fasted at lunch. I do 16:8 IM, so my workout falls just before lunch. Being low-carb (T2 again) eating before the ride really wouldn't help since I don't eat much in the way of carbs.

I tried this concept 10 years ago. It took me 6 mths to increase my speed with the same heartrate. But the feeling was fantastic after doing it for 6 months.

Amazing information. Keep up the good work and i hope you reach your goals

One of your biggest fans here!

Another great video. I really enjoy your content. Since I am in my 40s (and just like Dr. Attia suggests) my zone 2 is easily reached and kept with a steep incline (10+) on a treadmill and a moderately slow walk pace (3.2mph).

Amazing video! Only thing that killed me was the heel toe running. I've been running for over half my life now and it's crazy to me how this little thing gets overlooked. It is absolutely something so many people, me included back in the day, gets wrong about running because of shoes and that it is never explained unless your coach corrects your form. A great way I like to show people how to run is to have them run barefoot on grass as it shows that naturally you do not want to land on your heel first. It's very uncomfortable. Your calves are like the suspension for your body as they are supposed to help absorb shock (plus do the whole help push you off the ground thing). Hard habit to kick but landing on the balls of your feet (NOT ON YOUR TOES) will help out tremendously with joint and back pain and it puts you in a much more natural body position for running. Hopes this helps someone out there! Edit: this is the first video I've watched and after clicking on the very next video he talks about how people mentioned the heel striking XD

Great video dude. Really well made.

This may be one of the best new channels ever

I'm a cyclist who also runs. I've been using polarized training for years now. In poloarized training, there are only 3 zones. Base/endurance, sweet spot/tempo, and VO2. The goal is to do 80%-90% of your training in zone 1 doing long rides at about 70% of your max heartrate, then once or twice a week do intervals where you really push the high end. It's how the top cyclists in the world train, and a lot of top runners as well. As you point out, training this way is very boring to some people, but for me, the ability to actually enjoy a bike ride or a run, to be able to look at the scenery and really take it in, is a bonus. When you're running or riding in zone 3 (using the polarized training zones, so VO2 or even high tempo zone), you're very focused on what you're doing and not able to really take anything in. And, as the science proves time and again, go slow to get fast. You wouldn't think so, but training this way will absolutely improve your fastest rides/runs. It's all about building a really solid base fitness.

day one of a 16 week marathon prep for me. just did 50mins staying in Z2 ... felt so slow and nearly takes more discipline to STAY SLOW vs staying fast lol.

nice video man, lot of useful info keep it up!

Bro, your videos are seriously good! Appreciate it lots man

I am doing the treadmill. I think it adds less stress to your ligaments and knees than running. (3.5 miles per hour at 15% elevation, according to Petter Attia)

Crazy, I got posterior tibial tendonitis when i started going 50-55 mile weeks. But I had just crossed over the year mark, and had been doing 50+ miles for 3-4 months at that point. Recovery is so crucial. I think it was because I wasnt giving my body a proper rest day too. Great insight man on how you've built up your zone 2 and pace. I just started running again and its been 4 months since my injury. Building the volume back slowly. Really curious on how you progress man, best of luck.

Great video man. As someone who tore there ACL and Meniscus I’m looking forward to getting back to running.

Your channel relates to all my current running interests

Best practices are seperating your lifting and cardio to be as far apart in the day as possible. Otherwise their recovery mechanisms are competing with each other and your excercise becomes a little less efficient

I'm a cyclist and Z2 has worked for me. Using it has meant that I can keep the same level of fitness for just a little over half of the time. In an effort to learn of the experience of others, I watched and listened to your post and enjoyed it thoroughly. Some of what follows might well be in other parts of replies or posts and it's mostly borrowed insight or anecdotal but I hope it contributes to converting more folk to the benefits of Z2. You mentioned that your cortisol level rose. The stuff I read prior to taking up the Z2 stuff seriously warned of the perils of Z3. Namely it's not only the zone that cyclists refer to as 'junk miles' but also a level of effort which promotes the production of cortisol. In turn, that promotes the deposition of fat. Visceral fat in particular. I'm in my 60s and look after myself. Although I am slim I had a pretty high level of visceral fat and was not as neat in the middle as I'd like to be. I thought that it was a genetic/age thing. Nope! Had a look at my riding and Z3 seemed to predominate. Shifted onto Z2 and visceral fat levels fell dramatically. The waistline also came in. Without all the testing it's hard for us (amateurs) to hit our zones spot on. My guess is that if we wander up out of our true Z2 that we will end up stimulating production of cortisol. We'll still be healthier than sitting on our backsides but that is something which might happen. My method to find my 'true' Z2 was to go onto the turbo and find the level of effort at which my heartbeat rose for 45 minutes and then began to drop. From what I've read, that seems to be an indicator that your systems have switched onto fat burning mode. Namely, it costs the body less energy to burn fat and therefore your heart rate drops when the relevant mechanisms kick in. It's boring ..... boring ..... boring to be riding for long periods at that easy a workload. There's no getting away from that and we all have to find our own ways of dealing with it. However, as far as I can tell, it's what shifted my visceral fat. You mentioned that your testosterone level dropped. I'm told that when we ride at Z7 efforts we produce testosterone and HGH. So, a couple of times a week I factor in 90 seconds to 3 minutes of Z7 efforts on the bike and one session of 'legs' at the gym or at home where I'm doing big grunty lifts. The periods spent doing this were derived from suggestions that 90 seconds was the minimum accumulated time for the benefits to be optimised. Even at this age, doing that allows muscle mass to be maintained with minimal investment of time. There has been a temptation to explore supplements but it's a road I am wary of for all sorts of reasons. Like you I'm in it for longevity. Having recently become a grandparent, the long term plan is to be able, without assistance, to lift my great grandchildren into my arms. I'm looking 25-30 years into the future with that hope. All my life I've tried to stay active and have tried to be competitive in a variety of sports. The current ambition of being able to lift my own great grandchildren into my arms is the first target in which I have ever truly felt the fire of a goal that was/is truly worthwhile. A few months of focus on Z2 each year followed by a shift to other intensities looks to be the pattern for optimum health for the time I have left and maybe even extend that time. In the meantime, keep up the good work of encouraging others to make the best of themselves and to enjoy their bodies.

Love you...great information in easy to understand videos.

This inspiring! I started running 1.5 years ago for heart health. Not much gain. I recently started zone 2/3 training. I have to do a jog at a 15 minute mile to stay in a low zone. But I’m seeing improvement after 2 weeks! So I’ll definitely keep it up. Thank you for sharing!

When I started Zone 2 low HR training, it was a blow to my mentality. We t from 8:45/mile to 10:15/mile for 2 months. It took 6-8 months to finally get down back to 9/mile.

wow my favorite youtuber posted, i just killed a box of dominos pizza so my weight will go up but thats okay because my subscribers will too

Great video! Entertaining AND educational 😀🙌