Running Towards Better Focus: The Power of Zone 2 Training

Wellbeing

6 July

Studying can feel exhausting, especially when your mind is foggy, and your energy is low. One of the best ways to boost your focus and energy isn’t more coffee — it’s moving your body in a way that’s gentle and sustainable.

Enter Zone 2 training.

Why physical activity matters for your brain

Regular physical activity:

Improves your mood and reduces stress.
Boosts your memory and focus.
Helps you manage consistent energy throughout the day.

When you’re physically active, your body releases endorphins and your brain gets more oxygen and nutrients, helping you feel more alert during study.

What is Zone 2 training?

Zone 2 training is low to moderate-intensity exercise that you can sustain comfortably while holding a conversation. It typically keeps your heart rate at around 60–70% of your maximum (or roughly where you can talk but can’t sing).

Examples include:

A brisk walk around campus.
A slow jog or easy treadmill session.
Gentle cycling or swimming.

Why Zone 2 training is great for students

Accessible and sustainable: You don’t need to exhaust yourself or be a “runner” to benefit.
Improves your energy: Builds your aerobic base, allowing you to stay energised throughout long study days.
Boosts your brain: Supports cardiovascular and mitochondrial health, which are linked to better cognitive function.
Manages stress: Gentle movement is a powerful way to reduce anxiety and improve your mood.

How to get started

Aim for 2–3 sessions per week, 30–60 minutes each.
Use the “talk test” to guide your pace — you should be able to hold a conversation.
Make it part of your routine: walk to the shops, take a morning jog, or walk while listening to your lecture recordings.

Final thoughts

Zone 2 training is about consistency, not intensity. It’s a way to care for your physical and mental health while supporting your study goals. By making gentle movement a regular part of your week, you’ll likely find your focus, mood, and energy improving along the way.

Why not give it a try this week and see how it feels?

Grant Freeman

Grant is an avid traveller and current Master of Artificial Intelligence and Machine Learning student at the University of Adelaide. He serves as the student representative for the AIML program and is the Honorary Chair and former President of the Masters in Technology Student Association. Passionate about using AI to make a positive impact, Grant enjoys exploring new places, connecting with people, and finding ways to improve student experiences.