How do I run in Z2?

What kind of pace does this put you at?

Sometimes I have trouble going really easy. The treadmill is handy for fixing that.

On the treadmill, around a 3.8mph pace. But it's so slow that it's almost a struggle to keep the "running" motion.

 super helpful.

It's true that maintaining the running form can be a bit of a challenge when you are going very very slow (relative to what you can run).  It's a mental challenge that you can overcome, and it is very much worth overcoming it because the benefits of running easy (e.g., Z2) are significant.

I'm assuming that you've determined Z2 in an appropriate way (NOT 220-age or any other formula, but some sort of real test that does not involve MAX HR).

Just focus on maintaining a running form, with very very short strides.  Focus on shorter strides more than on a slower cadence (though probably cadence will slow down a bit as well).

As an example:  I have recently begun running (short distances) occasionally with my 4-year old nephew (and prior to that I ran with my own young children, though they are now getting older and faster and so easier to run with) and he runs at about a 15:00/mile pace.  I do my own training in the 6:30-7:30 range most of the time, so slowing down that much takes some thought.  It can be done.

I agree with the others stating to ensure you're using the right training zones.  If so, run/walk to keep your HR in the proper zone.

Run at a faster pace for few minutes and then walk for a minute or two.  Over time, reduce the amount of time you spend walking.

As a side note, my HR will usually spike for the first 5 minutes of almost every run... it will then drop down to where I want it to be. 

There was a pretty useful thread started recently here regarding zone 2 training

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=435701&posts=37&start=1 

Hope this helps!

And sometimes running too slow can cause you to work more as you may start to increase up & down motion which is not an efficient running motion.  Run-walk combo would be a better method.

This is what I focus on to keep myself in upper Z1 but I understand how you feel.  It took me 2 weeks to lock down the slower pace.  I focused on training in Z2 for my HM in January and it worked really well.  And recently, I noticed my pace and durability have improved during my tempo runs.  I can't wait to see how much it will improve my race time next June for my 2nd HM of 2012.  =)