Is Running Cardio? What Zone 2 Cardio Is and Why It Matters For Your Health

Is Running Cardio?

A few days ago, during a morning run, I overheard two runners asking a question many people have wondered about: “Is running cardio?” The conversation quickly turned to another popular topic: “What exactly is Zone 2 cardio?” If you’ve ever asked either of those questions, you’re not alone. In this article, I’ll explain what cardio is, what Zone 2 training means, why it matters for your health, and how to know if you’re exercising at the right intensity.

First of all, yes, running is cardio. And in fact, cardiovascular exercise is defined as any activity that elevates your heart rate and breathing for a sustained period, causing your heart, lungs, and circulatory system to work harder. Even a 5-minute jog counts as cardio exercise, but to get an aerobic benefit, you really want to do an activity for at least 10-20 minutes. And according to the American Heart Association, you should get at least 150 minutes of moderate-intensity cardio exercise per week. 

What Is Aerobic Exercise?

Now, you might be asking, what does aerobic benefit mean, and what defines moderate-intensity cardio? Well, aerobic benefit refers to improvements in your body’s ability to use oxygen to produce energy during sustained activity. When you’re exercising aerobically, your muscles are primarily powered by oxygen-dependent energy systems. And over time, training these systems makes your body more efficient. This means better heart function, lung and oxygen-delivery efficiency, improved mitochondrial function (meaning that your cells can produce more energy more efficiently), more efficient fat-burning ability (we all want that), improved endurance, as well as a number of metabolic and health benefits (like better blood sugar control, lower blood pressure, improved cholesterol profile, and reduced risk of cardiovascular disease). So you can see just how important aerobic cardiovascular exercise is to our health.

What is Zone 2 Cardio, and How Do You Calculate Your Zone 2 Heart Rate?

Zone 2 cardio is commonly described as a moderate-intensity effort where you can comfortably sustain exercise while still holding a conversation. Depending on the heart rate model used, this often falls around 60–70% of maximum heart rate, although training zones can vary between individuals.

To roughly calculate your maximum heart rate, subtract your age from 220. So, for example, if you are 50 years old, 220 - 50 = a maximum heart rate of 170 beats per minute. Therefore, 60-70% of 170 would be a Zone 2 range of 102-119 beats per minute.

The Talk Test

If math isn’t your thing, an easy way to gauge whether you are in Zone 2 while exercising is to do something called the Talk Test. Simply take a minute to talk out loud while doing your activity. If you are exercising in Zone 2, you should be able to speak comfortably in full sentences. You shouldn’t need to pause or gasp for breath while speaking. If you're huffing and puffing while talking, your heart rate is most likely already in Zone 3 or above, and you should slow your pace or effort down until you can speak in full sentences again.

How Much Zone 2 Cardio Do We Need?

If you already have some cardiovascular fitness, you should be able to add in some Zone 3 or higher effort work, but your Zone 2 efforts should account for about 80% of your total activities, and the higher effort activities should be kept to about 20% of your total exercise; otherwise, you increase your risk for injury, poor recovery, and burning out.

NOTE: Before starting any exercise program, please consult with your doctor, especially if you have any health conditions.

Final Thoughts

If you’re lacking aerobic cardio exercise in your lifestyle, let this be a wake-up call. Remember, aim for 150 minutes per week at an effort level that doesn’t leave you breathless but feels comfortable.

Whether you choose to walk, jog, cycle, swim, or play your favorite sport, the most important thing is to stay active consistently. Even a few sessions of Zone 2 cardio exercise each week can improve your heart health, endurance, energy levels, and long-term well-being.

If you’re unsure where to start, begin with a pace where you can comfortably hold a conversation. Your future self will thank you.

Staying Active Without Pain

While routine cardio is excellent for health, persistent joint, back, or neck pain or recurring injuries shouldn’t be ignored, as they can make it difficult to exercise consistently. Maintaining good movement and addressing musculoskeletal issues can help you continue enjoying your activities.

Need Help Moving Pain Free?

At New Future Chiropractic, we help people stay active by addressing joint stiffness, movement restrictions, and musculoskeletal problems that may limit their ability to exercise.

👉 Book an appointment today!

Frequently Asked Questions

Is Running Cardio?

Yes. Running is one of the most effective forms of cardiovascular exercise because it raises your heart rate and challenges your heart and lungs over a sustained period.

What heart rate is Zone 2?

Zone 2 is typically around 60–70% of your estimated maximum heart rate, although exact training zones vary depending on the method used and individual fitness. For many people, it feels like a pace where you can comfortably hold a conversation.

Is Walking Zone 2 Cardio?

For many beginners, brisk walking is enough to reach Zone 2. Fitter individuals may need to jog or cycle at a higher intensity

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How Much Zone 2 Cardio Should I Do?

Aim for at least 150 minutes of moderate-intensity aerobic exercise each week. If you include higher-intensity exercise, a large portion of your weekly aerobic training should still be at an easier intensity to support recovery and endurance.

About the Author

Dr. Neil Gentaro Furuno, D.C., is a chiropractor based in Singapore with more than 19 years of clinical experience helping people move better, recover from injuries, and stay active. He has delivered over 300 corporate wellness talks and is passionate about evidence-informed exercise and healthy aging.