What is Zone 3 Really Doing to Your Running Fitness? [Remastered]

Will running in the “grey zone” cause you to flounder - or appropriately dosed amounts let your fitness flourish? This remastered episode, originally from January 2024, provides a nuanced discussion on how moderate intensity running can be beneficial in the correct doses - but why you don’t want to train every day in this zone.✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!In this episode, you’ll learn:✅ What is the grey zone in running?✅ The benefits and detriments of running in the grey zone✅ How to use the talk test✅ When to use zone 3 training✅ Should you do all of your long runs at marathon pace?✅ What is polarized training (hard days hard, easy days easy)✅ Marathon pace/zone 3 workouts✅ Zone 2 vs zone running when you are a beginner runnerIf you enjoyed this episode, you may also like🎧 Why 80/20 Doesn’t Work For Every Runner (12 Dec 2025)🎧 Why You Need All Training Zones to Improve a a Runner (29 Aug 2025)🎧 Does Zone 2 Actually Matter for Runners? (6 June 2025)References:🔬 PMID: 33344993🔬 PMID: 36900796🔬PMID: 35661059🔬PMID: 26578968🔬Skiba, Scientific Training For Endurance Athletes⁠https://www.frontiersin.org/articles/10.3389/fspor.2019.00070/full⁠Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production and graphics by Laura Norris.Let’s stay connected:➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/