How Zone 2 Running Helped My Mental Health

In case you’re in a hurry:

• Losing my job at a Private Equity firm and facing financial struggles with my new photo studio
• Finding inspiration from neighbor Casey Neistat’s disciplined running routine despite his ADHD
• Starting to run to manage my own ADHD and mental health
• Discovering the importance of Zone 2 training for brain health and endurance
• Combining running with gut health improvements for overall well-being

Burnout and the Pandemic

In October 2020, life kind of sucked. My father, who battles Bipolar disorder, had a severe episode around his birthday, nearly costing him his life and landing him in the hospital for a month. After years of puzzled speculation, we discovered the high sugar content in birthday cakes triggered his episodes, linking Bipolar disorder to Diabetes. But that’s a story for another day.

At the same time, I faced my own set of crises. The pandemic led to my layoff from a private equity firm amidst mounting lawsuits. My new photo studio in Tribeca seemed like a financial black hole, and my ADHD was getting out of control, combined with the isolation, had me bouncing between tasks, unable to find focus. I felt like my mind was slipping through my fingers.

A Runner’s Inspiration

There was no Dr. Andrew Huberman podcast back then (This article was brought to you by Athletic Greens and a scandalous New Yorker article), but I had something better—a neighbor who was a relentless runner. This guy, who also had ADHD, inspired me. Every morning at 6 or 7 AM, like clockwork, he’d set off on an 8-mile run. That’s right, 8 miles! His consistency was awe-inspiring. I later found out he was none other than Casey Neistat, the major vlogger. Kids lined up outside his place, hoping for a glimpse due to everything he was doing outside of running, but it was his running videos that caught my attention. How could someone with ADHD, two kids, and a wife pump out a video every single day? The answer seemed clear: running.

I talked to Casey about running several times. He once told me, “Once I injured my leg and I could not run, my life was unraveling and I was a hot mess.” This solidified my belief that running was a key part of his success. I wanted that same sense of control and discipline in my life.

The Road to Mental Clarity

I started running in Summerfield, FL, while my father was hospitalized. Back then, even a single mile without stopping felt like a monumental achievement. I had no clue about running mechanics, stretching, or the science behind it. But I was determined. I wasn’t running to lose weight—I was already in good shape. I was running to regain control over my chaotic mind, to instill discipline, and to find happiness again.

Using the Nike Run Club app, I began running sporadically, hitting heart rates of 190 BPM, thinking it was a good thing. But I soon realized there’s a science to running for brain health, and it’s surprisingly simple. To run faster and longer, you spend 90% of your runs running slow. Enter Zone 2 training, where you run at 60-70% of your maximum heart rate (MHR).

Understanding Heart Rate Zones

Here’s a quick breakdown of heart rate zones (which you can use your Apple Watch when you work out next time to measure):

1. Zone 1 (Very Light): 50-60% of MHR. Ideal for recovery, warm-up, and cool-down.
2. Zone 2 (Light): 60-70% of MHR. This is the aerobic base-building zone, crucial for endurance and mitochondrial function.
3. Zone 3 (Moderate): 70-80% of MHR. It helps improve lactate clearance and aerobic capacity.
4. Zone 4 (Hard): 80-90% of MHR. Enhances anaerobic capacity and lactate tolerance.
5. Zone 5 (Maximum): 90-100% of MHR. Improves VO2 max and peak performance.

The Science Behind Running

There is countless credible research, and I am not sure who exactly to attribute it to due to its abundance, especially in Zone 2 and Zone 3, on mental well-being. Zone 2 running promotes mindfulness, reduces stress, increases blood flow to the brain, and supports neuroplasticity. It also boosts brain-derived neurotrophic factor (BDNF), crucial for neuronal survival and cognitive function.

Zone 3 running, though more intense, releases endorphins and dopamine, enhancing mood, focus, and attention. It can also improve the brain’s resilience to stress and age-related decline.

My Journey with Zone 2 Running

When I embraced Zone 2 running, it was a game-changer. I could run 10 miles several times a week with ease and even completed a 5K at a 7:30 per mile pace. It significantly improved my mental health, sleep quality, and heart rate variability, pulling me out of the fight-or-flight mode. However, running alone wasn’t enough.

The Gut-Brain Axis is Critical Too

So, I want to be very clear about this: running alone did not solve 100% of my mental health issues. It took some time to figure out that I had to take care of my gut health as well, which I wrote a great article about (read here) in conjunction with running. So, in order to really really really bounce back, I also had to quit drinking, switch to a keto diet, and focus on gut health by eating lots of kimchi, green veggies, ginger, and fiber. The gut, often called the second brain, plays a crucial role in mental health. With these changes, I found discipline, mental clarity, and happiness once again.

Digging Deeper into the Science

To truly understand the impact of running on brain health, let’s dive deeper into the science behind Zone 2 and Zone 3 training.

Zone 2: The Sweet Spot for Brain Health

Zone 2 running involves comfortably running where you can maintain a conversation. Zone 2 triggers a cascade of beneficial effects on the brain. This “flow state” promotes mindfulness and reduces stress, as the rhythmic movement and moderate intensity allow for a meditative experience.

Building on this, Zone 2 exercise also increases blood flow to the brain, delivering oxygen and nutrients essential for optimal function. This enhanced circulation supports neuroplasticity, the brain’s ability to adapt and form new connections, crucial for learning, memory, and cognitive flexibility. While exercise has been shown to benefit cognitive function in older adults, further verification is needed to specifically link Zone 2 running to these improvements.

Studies have also linked Zone 2 running to increased levels of brain-derived neurotrophic factor (BDNF), a protein that plays a vital role in neuronal survival, growth, and differentiation (And no, I did not learn that from listening to Andrew Huberman). Research conducted at the University of California, Los Angeles (UCLA) demonstrated that aerobic exercise, including Zone 2 running, significantly increased BDNF levels in the hippocampus, a brain region crucial for memory and learning. Elevated BDNF levels are associated with improved mood, reduced anxiety and depression, and enhanced cognitive function.

Zone 3: Pushing the Boundaries for Cognitive Enhancement

Zone 3 running, performed at a moderately hard pace where conversation becomes challenging but not impossible, challenges the brain in different ways. This higher intensity stimulates the release of endorphins and dopamine, natural painkillers and mood elevators, leading to the “runner’s high” and a sense of euphoria. If you ever wondered why you never felt a runner’s high, it’s more than likely because you were running at zone 4 or higher.

Moreover, Zone 3 exercise activates the sympathetic nervous system, enhancing alertness, focus, and attention. A study at the University of British Columbia found that even a single bout of moderate-intensity exercise in Zone 3 led to immediate improvements in cognitive performance and attention.

Research at the Beckman Institute for Advanced Science and Technology suggests that Zone 3 training can also enhance the brain’s resilience to stress and age-related decline. It may even help protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s by promoting the growth of new neurons and strengthening existing connections.

Balancing Zone 2 and Zone 3 for Optimal Brain Health

While both Zone 2 and Zone 3 offer unique benefits for the brain, a balanced approach is key here. The majority of your running should be done in Zone 2, establishing a solid aerobic base and reaping the rewards of mindfulness and stress reduction. You will be surprised how far you can run at Zone 2 and how easy it is. Here is a big tip: Don’t listen to music, listen to podcasts instead because music will make you want to run faster.

Running in Zone 2 and Zone 3 is not just good for your body; it’s a powerful tool for enhancing brain health and cognitive function, backed by research from leading institutions like UCLA and the University of British Columbia. By incorporating these running zones into your routine, you can experience the transformative power of running for your brain.

Aerobic Exercise and Mental Health Conditions

Further research conducted at the University of Vermont suggests that regular aerobic exercise, which encompasses Zone 2 and Zone 3 running, can significantly reduce symptoms of ADHD in children and adolescents. This study highlighted improvements in attention, impulsivity, and hyperactivity following a structured exercise program.

Also noteworthy, an analysis published in the Journal of Psychiatric Research found that aerobic exercise, including Zone 2 and Zone 3 running, is an effective treatment for depression, comparable in efficacy to traditional antidepressant medications. This analysis revealed significant reductions in depressive symptoms and improvements in overall mood and well-being in individuals who engaged in regular aerobic exercise.

While these studies do not specifically isolate Zone 2 and Zone 3 running, they provide compelling evidence for the positive impact of aerobic exercise on mental health conditions like ADHD and depression. It is plausible that the combined benefits of Zone 2 and Zone 3 training, such as increased blood flow to the brain, enhanced neuroplasticity, and the release of mood-boosting neurotransmitters, contribute to the observed improvements in symptoms and overall well-being.

My Anecdotal Experience with Running

Back to my experience—when I found out about Zone 2 running, not only was I able to easily build up to running 10 miles several times a week, but I also achieved a 7:30 per mile pace in a 5K and completed half marathons in New York City. Most importantly, it was a significant step forward for my mental health, improving my sleep and raising my heart rate variability, pulling me out of the fight-or-flight mode. However, this alone was not enough. I had to stop drinking, switch to a keto diet, start eating lots of kimchi, and work hard to restore my gut health, as the gut is the second brain. With those two variables in place, I found discipline, mental clarity, and happiness again.

The Pandemic Context

The pandemic played a significant role in my story. The isolation and uncertainty exacerbated my mental health challenges. Running provided an essential outlet and coping mechanism. The discipline and routine of running gave me structure when everything else felt chaotic. It was a way to reclaim some control over my life and mind.

My Takeaways

If my story resonates with you, here are some actionable tips to start your own running routine and prioritize mental health:

1. Start Slow: Begin with short, manageable runs. Aim for consistency over distance.
2. Focus on Zone 2: Use a heart rate monitor to stay within 60-70% of your maximum heart rate. This builds your aerobic base and supports brain health.
3. Mix in Zone 3: Incorporate 1-2 higher intensity runs per week, where conversation becomes challenging but not impossible.
4. Pay Attention to Your Diet: Consider dietary changes that support gut health. Foods like kimchi can improve your gut-brain connection.
5. Listen to Your Body: Avoid overtraining. Balance running with rest and recovery.
6. Seek Professional Advice: If you have mental health challenges, consult with a healthcare provider for personalized advice.

Running and maintaining gut health became my anchors, helping me navigate through one of the toughest periods of my life. If you’re struggling, consider lacing up those running shoes and paying attention to your diet. It might just be the reset button you need.