A new wave of research suggests slower, steady running—known as zone 2 training—may be more beneficial for heart health and endurance than relentless speed work. A recent personal experiment highlighted in a Fit&Well piece shows that easing off the pace can lead to safer, lasting fitness gains. For Thai runners, from park circuits to city marathons, this approach offers a practical path to healthier hearts.
The public conversation around running is shifting. Instead of equating faster with better, experts now emphasize easy runs at a comfortable pace as the foundation for cardiovascular improvements. In Thailand, where many people lace up for health and community—often with limited coaching—zone 2 training could provide a straightforward framework to build fitness safely and sustainably.
Zone 2 means training at roughly 60-70% of maximum effort, a pace where conversation is still possible. In practical terms, runners should feel a moderate, sustainable effort rather than pushing to the limit. Thai joggers in Bangkok’s Lumpini Park or along the Chao Phraya River can monitor pace with or without gadgets, using the talk test as a reliable guide.
The Fit&Well participant committed to two zone 2 sessions per week for a month, keeping heart rates around 130-140 BPM and adding gentle swimming. The outcome: no injuries, even for someone who previously battled strains from tougher workouts. This aligns with broader findings showing most injuries occur when training crosses into higher-intensity territory, something zone 2 aims to prevent.
Experts point to several physiological benefits of slow running. Zone 2 workouts boost fat oxidation, improve glucose control, and expand the heart’s capacity, including greater stroke volume and blood plasma, along with denser networks of capillaries and mitochondria in muscles. These adaptations improve energy efficiency, support bone and tendon health, and reduce injury risk.
Thai fitness professionals report similar observations. A Bangkok-based sports physiologist notes frequent overtraining injuries among runners and emphasizes that a steady, gentle routine builds a solid physical and mental base. This resonates with a 2021 study highlighted by exercise scientist Kaleigh Ray, which found easy runs can influence performance more than high-intensity intervals, challenging the “no pain, no gain” mindset.
Another takeaway from the month-long trial is nasal breathing, which helps pace control and maintains relaxed, aerobic effort. This technique is gaining traction among Thai running coaches, offering an air-filtering advantage during Bangkok’s air quality peaks and helping runners maintain calm breathing when tempo would otherwise rise.
Perhaps most surprising is that the participant’s VO2 max—the measure of aerobic capacity—stayed stable. This supports the view that zone 2 sets a durable fitness base for future improvements in speed and stamina with less fatigue, according to coaches familiar with endurance training.
For Thais seeking long-term health, zone 2 offers tangible benefits. Regular slow running is associated with lower resting blood pressure, reduced inflammation, and a lower risk of several chronic diseases. A large body of research indicates that even modest daily amounts of easy running can significantly cut heart-disease risk, underscoring the value of making slow running accessible to the general population.
Accessibility is a central strength of zone 2. It requires no specialized gear or gym memberships—just consistent, patient effort. Bangkok’s public parks and early-morning routes along urban waterways are ideal, while rural towns and villages can adapt the approach to fit daily routines such as market runs or temple visits. This inclusive model aligns with Thai values of sabai sabai and balance, making it a natural fit for the local lifestyle.
Looking ahead, a culture that embraces balanced training could foster a healthier generation of Thai runners, from casual joggers to weekend enthusiasts. Public health messaging that promotes zone 2 as a science-backed, approachable path to fitness may reduce obesity, hypertension, and early heart disease across communities.
For those ready to try slow running, experts recommend a gradual start: begin with run-walk intervals, such as three minutes of easy running followed by two minutes of walking, for 30-40 minutes. Increase session frequency over time, keeping the majority of effort easy and conversational. Building habits slowly is more sustainable and injury-resistant than chasing speed.
In summary, the running playbook is evolving. Slow, steady efforts deliver meaningful cardiovascular benefits, reduce injury risk, and offer an accessible route to better health for Thai runners from Bangkok to the provinces. The message is clear: lace up, pace yourself, breathe easy, and prioritize consistency over intensity.
If you’re Thai readers seeking practical steps, start with a simple, pace-friendly plan and gradually build. Slow running is not only scientifically sound; it also mirrors local values of balance and wellbeing. Community groups, coaches, and health authorities can reinforce zone 2 as a practical, inclusive pathway to healthier lives.