Zone 2 Cardio: Why Walking Can Be Better Than Running for Longevity
Stop smashing yourself on the pavement every morning. The secret to metabolic health isn't speed - it's staying perfectly in the 'conversational' zone.
There's a massive misconception in the fitness world that if you're not dying, you're not working. If you're not in a puddle of sweat, gasping for air, what was the point?
This 'no pain, no gain' mentality is actually wrecking your metabolic engine. Enter Zone 2.
What is Zone 2?
Zone 2 is an intensity where your metabolic rate is just high enough to stimulate adaptation, but low enough that your body is primarily burning FAT for fuel, not carbohydrates.
The 'Talk Test': You should be able to hold a conversation, but you shouldn't be able to sing. If you can chat to your mate on the phone but sound a bit breathless, you're in the sweet spot.
The Mitochondrial Engine
Here's the technical bit. Your mitochondria are the power plants of your cells. Zone 2 training specifically increases the NUMBER and EFFICIENCY of these mitochondria.
When you go too hard (Zone 3, 4, 5), you switch to burning glucose (sugar). This builds a different energy system. It's great for performance, but it doesn't build that base aerobic engine.
Why does this matter for health? Because mitochondrial dysfunction is at the root of almost every modern disease—cancer, Alzheimer's, heart disease, and type 2 diabetes. Stronger mitochondria = longer life.
Running vs. Rucking vs. Walking
For most people, running pushes them straight out of Zone 2 and into Zone 3/4. Their heart rate spikes to 160bpm, cortisol rises, and they burn sugar. They finish the run exhausted and hungry.
Walking is great, but creating enough stimulus to hit Zone 2 can be hard unless you're on a steep hill.
The Hack: Rucking. Throw 10-15kgs in a backpack and go for a brisk walk. The added load drives your heart rate into that perfect 110-130bpm range without the joint impact of running. It also builds postural strength.
The Protocol
You need volume here. 45 minutes is the minimum to really get the adaptations. Aim for 3-4 sessions a week.
Put a podcast on, grab your rucksack, and go for a long, steady walk. You'll feel energized afterwards, not destroyed. That's the Zone 2 difference.