As a chiropractor I see a lot of runners. I can usually guess their story before they even tell me. Their shoes are worn down from miles on the road, their shins ache, their hips are tight, and they’re frustrated. They’ve been training hard, but instead of feeling faster, lighter, and stronger, they just feel sore and exhausted.
The problem isn’t their motivation — it’s their approach. Most recreational runners spend too much time training in what we call the “gray zone.” It’s too fast to be truly easy, but not fast enough to be high intensity. It’s that pace where you can talk, but only in short sentences. You feel like you’re “working hard,” but physiologically, you’re not getting the benefits you think you are.
This middle-ground effort burns through sugar as its main fuel source, stresses the nervous system, and leaves you in a constant state of recovery. Over time, this can elevate stress hormones, slow down progress, and lead to the very injuries that bring people into my office.
There’s a better way
Zone 2 running — the kind where you could carry on a full conversation, maybe even breathe through your nose — is where the real magic happens. At this slower pace, your body primarily burns fat for energy, building your mitochondria and teaching them to be more efficient. It’s training at the cellular level. Over weeks and months, this builds a powerful aerobic base that supports everything else you do.
Here’s the part most people don’t expect: for many, walking can be just as effective — sometimes even better. A brisk walk keeps you firmly in Zone 2, is gentle on your joints, and is something you can do every day without beating up your body. In fact, research shows that consistently hitting around 7,000 to 10,000 steps a day has a profound impact on lowering the risk of chronic disease and improving longevity.
When I started running as a teenager I was plagued with overuse injury. My back, my knee, my shins. All the usual suspects. I would get frustrated that I never made any progress because I just could never be consistent enough to actually get “running fit”. Eventually I got a watch with a heart rate monitor and after a 4km run one day I looked at my average heart rate and it was 175 bpm. I thought there must be some kind of mistake here. I identified as fit and to be honest I didn’t feel that out of breath or tired so I went back and looked at my past runs and all of them were pretty similar. This lead me down the path of zone 2 running or The Maffetone Method. I had always been blown away by the fact that after a slow run my legs always looked and felt fuller than after a run where I really pushed myself. As a skinny young giraffe this was obviously a very desirable outcome. But until I understood how the body metabolizes fuel at different intensities it made no sense. In fact it was the opposite of what I knew about training ie. harder, better, faster, stronger. A couple years later and I no longer struggle with aches and pains when I run and I’m fitter than I’ve ever been.
My friend Mariella Sawyer is a dietitian, pro triathlete and coach. She always tells me how frustrating it is getting runners to slow down. Not to push harder just because they “feel good”. “You always have to train with your next workout in mind!” She says exasperated. You may have felt good on this run but you’ve blown your wad and now you have a long run coming up on Sunday that you have no hope of being recovered for. The stress of training on an unrecovered body is cumulative and that’s how overuse injuries occur. In a sport where consistency is key, nothing wrecks progress like injury. You can’t get marathon fit from one or two good runs.
Of course, cardio isn’t the whole story. If there’s one thing I wish every runner understood, it’s the importance of lean body mass. Muscle is far more than a way to look toned — it’s one of the strongest predictors of health and independence as we age. It keeps our metabolism healthy, stabilizes our joints and spine, and protects us from falls and injuries. Running alone, especially in high volumes, can actually break down muscle over time. This is why I often recommend that runners spend time in the gym lifting weights. Preserving muscle is one of the most powerful “anti-aging” tools we have.
When you step back and look at the big picture, fitness is about balancing the body’s different energy systems. Zone 2 builds endurance and metabolic flexibility. Short bursts of higher intensity — whether that’s sprints, hills, or heavy lifts — train your ability to produce power. And strength training keeps you resilient so you can keep doing what you love well into your later decades.
You don’t have to run yourself into the ground to be healthy or to be fit — in fact, you probably shouldn’t. Slow down. Build your base. Walk more. Pick up something heavy a few times a week. Your joints, your nervous system, and your future self will thank you.