In episode 374 of the Real Life Runners Podcast, we explore the popular concept of zone two training and dispel common myths around it. We explain why solely relying on zone two is not sufficient for improving running performance. The episode delves into the importance of integrating various effort levels, particularly sprint training, which brings numerous benefits, such as increased muscle recruitment, improved endurance, and better fat burning, especially for women in perimenopause and menopause. Practical tips on safely incorporating sprint training into your routine, the significance of a thorough warm-up, and appropriate recovery strategies are also discussed.

01:33 Defining Zone Two Training

03:25 The Blurry Lines of Training Zones

06:10 Simplifying Training Zones

14:18 The Importance of Sprint Training

21:56 Sprint Training for Women in Perimenopause and Menopause

26:30 The Benefits of Sprint Training

26:55 Balancing Sprint and Zone 2 Training

28:36 Incorporating Sprint Training Safely

33:59 Mental and Physical Hurdles of Sprint Training

41:11 Effective Warm-Up Techniques

45:01 Starting Your Sprint Training Routine

46:58 The Importance of Cool Down and Recovery

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