BASS PRO MIDWEEK MOTIVATION - Join the Latest Challenge

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about the temperature and tennis balls. Believe it or not, these two things have something in common this time of year. They both slow down your running pace.

Now, before you say that nothing good could come out of a slow running pace, consider the benefits of Zone 2 running.  

What exactly is Zone 2 running? Well... to put it simply, zone 2 running is the zone in which you can have a conversation, but not sing an entire tune. This equals running about 60 to 70 percent of your maximum heart rate and is a key workout on any training plan because it's the foundation of long-distance. It helps prepare your body to tackle races ranging from the 5k to the marathon--something that can be very handy as we move forward in training for the Bass Pro Fitness Series of events. 

Now, let's look at some of the benefits of Zone 2 Running...

1. Improves Aerobic Fitness

Zone 2 training teaches your body to use oxygen more efficiently. This increases your aerobic capacity, allowing you to run faster and longer before fatiguing.

2. Increases Fat Burning

At Zone 2 intensity, your body relies more heavily on fat for fuel rather than carbohydrates. Over time, this improves your metabolic flexibility and can help preserve glycogen stores during longer efforts.

3. Builds More Mitochondria

Mitochondria are the "power plants" of your cells. Zone 2 training stimulates mitochondrial growth and function, improving your muscles' ability to produce energy.

4. Enhances Endurance

Because you're improving your aerobic system, you'll be able to sustain exercise for longer periods with less effort.

5. Supports Recovery

Zone 2 runs are easier on the body than high-intensity workouts, allowing you to accumulate training volume without excessive fatigue or injury risk.

6. Improves Cardiovascular Health

Regular Zone 2 training can:

• Lower resting heart rate

• Improve stroke volume (how much blood your heart pumps per beat)

• Improve blood vessel function

• Support healthy blood pressure

7. Creates a Foundation for Faster Running

Many elite runners spend 70–90% of their training time in easy aerobic zones. A strong aerobic base allows you to get more benefit from speed workouts and races.

8. Lower Injury Risk

Since the intensity is relatively low, Zone 2 running places less stress on muscles, tendons, and joints than frequent hard workouts.

Aaaannnnd, here's where the tennis ball comes in. Did you know, per Runner's World, that many runners are now using tennis balls to help them get into Zone 2 and stay there? It's true! 

Apparently, the method popped up on social media back in 2022, when the ultrarunner Hellah Sidibe shared an Instagram Reel showing himself running along a residential street while bouncing a tennis ball on the ground. “I met a woman named Helen 4 years ago in Puerto Rico when I saw her running and dribbling a tennis ball,” he wrote in the caption. “After seeing her out a couple of times I finally got to ask her about it and she said she runs with it often because it keeps her mind busy.” He was training for the 100-mile Leadville Trail race at the time, and about a month later, he completed it with a time of 27:44:09. Amazing right? 

But lately, I learned as I investigated the trend further, running while dribbling a tennis ball or passing them back and forth between hands, has become a full-on trend, with runners posting their tennis ball method runs all across social media—and sharing about the beneficial results.

And here are just a few of the ones listed:

It slows you down. For runners who struggle to maintain an easy or recovery pace, the necessity of catching the tennis ball forces you to reduce your speed so you don’t stray too far while it’s airborne.

It prevents boredom. Many runners find themselves quickly losing interest and getting bored on easier runs that don’t present an immediate speed or endurance challenge to overcome. The focus required to avoid losing the tennis ball can help you enjoy the slower runs that might otherwise feel like a slog.

It keeps you cognitively engaged. Relatedly, as Australian health coach Ellice De Giovanni explained in a reel about the method, bringing a tennis ball along on her four-mile run made it feel fun and helped her form, mobility, and power.

Now comes an important question... How do you know when you're in Zone 2? Some of the easiest and most common ways are: 

• Heart rate: ~60–70% of max HR (some systems use 65–75%).
• Talk test: You can speak in full sentences without gasping.
• Effort level: About 3–4 out of 10.
• Breathing: Noticeably elevated but controlled.

For example, If your max heart rate is around 180 bpm, Zone 2 would roughly be 108–126 bpm (or slightly higher depending on the zone model used).

So, as you can see, Zone 2 running can benefit most runners who are training for a 5K, 10K, half marathon, or marathon. And also runners who want better cardiovascular health, who are returning to running after time off, or who want to improve their endurance without feeling constantly exhausted. 

Since a common mistake is running easy days too hard, many runners discover that true Zone 2 feels surprisingly slow at first (maybe even like walking briskly), but later find that consistent training in the zone often leads to faster paces at the same heart rate over time.

And there you have it friends, going slow has a lot of benefits whether it's intentional or caused by the crazy weather we have here in Missouri. So, grab a tennis ball and do it often. You'll not only stay in Zone 2 but you'll be giving your mind a workout along with your legs and that's a win for everyone. You can even bring your tennis ball with you when you run the Bass Pro Half or Full--but you might want to just keep it in your pocket this time as a reminder that all those slow runs will pay off with a fast finish time. Happy Running!