With Coach Alexa, Online Running Coach for We Run
The Role of Movement in Health
Hi team! I’ve been talking about the different pillars of health, and today I want to focus on movement – exercise in general – and how incredibly beneficial it is for overall well-being.
As runners, we already experience the physical and mental benefits of exercise, but it’s always good to remind ourselves just how powerful it can be – especially when it comes to cardio training.
Exercise: The Key to Longevity
Exercise is the only thing scientifically proven to not just extend life expectancy but also improve the quality of life – helping us stay both physically and mentally healthy for longer.
It has anti-aging and illness-preventing effects across nearly all systems of the body, making it one of the most valuable habits for long-term health. The simple act of keeping moving – or for those just starting, getting moving – is one of the best ways to support both body and brain health.
The Importance of Aerobic Base Training
Today, I want to focus specifically on aerobic base training – also known as Zone 2 training or conversational pace running.
This means running (or exercising) at an intensity where you can comfortably hold a full conversation, breathing harder than at rest but still in control.
Why Zone 2 Matters
If you’ve been following along in the virtual running club, you’ve probably heard both me and Coach Kelvin talk about the importance of keeping long, easy runs truly easy – running slowly enough to stay in a low heart rate zone.
This approach builds endurance and aerobic fitness in the most effective way. But beyond running performance, aerobic training has other major benefits that are worth highlighting.
The Health Benefits of Aerobic Exercise
1. Heart and Cardiovascular Health ❤️
- Strengthens the heart muscle
- Improves blood circulation and artery elasticity
- Reduces the risk of heart disease, high blood pressure, and stroke
2. Metabolism and Energy Regulation 🔥
- Helps manage blood sugar levels
- Improves the body’s ability to burn fat efficiently
- Can help prevent – or even reverse – type 2 diabetes
3. Brain Health and Cognitive Function 🧠
- Lowers the risk of Alzheimer’s and dementia
- Stimulates chemicals that protect brain cells
- Improves mental clarity and overall brain function
Research shows that aerobic exercise produces chemicals that help break down harmful proteins in the brain, which are linked to conditions like Alzheimer’s disease. This means that regular Zone 2 training can protect cognitive function decades before symptoms appear.
How to Apply Zone 2 Training
Aerobic exercise doesn’t have to be just running. It can also include:
✅ Brisk walking (for beginners or recovery days)
✅ Cycling, swimming, or rowing
✅ Any activity done at a steady, conversational pace
The key is maintaining continuous movement at an intensity where you’re working, but still able to speak in full sentences.
The Takeaway
If your training plan includes long, easy, or Zone 2 runs, make sure you’re actually keeping them easy – not just for running performance, but for overall health and longevity.
The benefits extend far beyond fitness, helping to protect your heart, brain, and body for years to come.
Hope that’s useful – happy running! 🏃♂️💨
