Beginner running
What zone 2 running actually means.
Zone 2 is the easy, conversational pace that most of your running should be. It builds the aerobic engine.
How it feels
You can speak in full sentences. Breathing is slightly raised but never gasping.
How to find it
Use heart rate if you have it, but effort and breath are reliable too.
Why it matters
Easy mileage builds capillaries, mitochondria and durability.