Every single running coach I’ve ever interviewed, without fail, says the same thing: whatever you’re training for, easy runs should be easy. Like all runners, I have the tendency to set out at an easy pace and gradually let it creep as the run progresses. Call it ego, call it impatience, but it’s a sure-fire way to overtrain and get injured before you reach the start line.

This is where Zone 2 training comes in. Zone 2 refers to 60-70% of your max heart rate, and it’s an intensity where you burn fat for fuel. These sessions train your body to build more mitochondria, which makes your body more efficient at producing energy. It also means you’re not generating large amounts of lactic acid, so you won’t need days of recovery.

One study published in the Healthcare journal demonstrates how a group of cross-country ski athletes improved their performance by taking up zone two training. It’s not limited to skiing; it's a popular training method used frequently in endurance sports like running, cycling, and swimming.

On a scale of one to 10, where one is sitting at your desk reading this article, and 10 is an all-out sprint, Zone 2 should feel like a three or a four. You should be able to maintain the pace for hours, or easily hold a conversation with someone running next to you.

Yet if you’re running alone, it can be harder to keep things this light, which is where your smartwatch comes in.

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