Great summary. I've watched all your Maffetone interviews but its still nice to hear the full summary. I had started adding tempo and speed work to my running schedule a few weeka ago but decided to end it all and go back to all easy zone 2 running until I get my easy miles under 10 min. I've decided to do a half marathon in May 2023.
My 25-year-old daughter uses this technique as a triathlete - she did her first full tri last weekend in western Australia and came off the marathon looking fresh, unstrained, laughing with plenty left - most of her prep - she says - is Maffetone based. I'm 53, so I just bought a heart monitor...I'm sold...
what sold for me is you are able to talk considerably smoothly and normal while running all the time! I've been training for this method for a couple months now and I'm happy to say I do see some improvements over my speed, so thank you for sharing and the inspiration!
At 61 just had a mitral valve repair and always have been an exercise nut.The surgeon said I have the body of a 40 year old athlete. I have always worked at to high a heart rate level according to your video so am so pleased to hear this theory and will be switching to it from now on.
I'm on my 7th day of zone 2 training. Already seeing a difference. So much easier on the body as well. Game changer, can run for longer without risking too much. Your explanation just sealed the deal for me, thank you!
So glad to find your channel. I have been running for 1 year and want to move up to half and full marathon. Just started the MAF method for the last week. I have had to walk any inclines to not go above my max of 143 and its feeling so slow some of the time, but I will be patient. What I have noticed the most is that i am more aware of my body, cadence, form and breathing. Also I now appreciate just how a slight change in elevation or road surface, wind ect. makes to your heart rate. Before MAF i simply didn't really think of this and just looked at my pace and so it was so easy to elevate your heart rate and fall outside the target zone. Looking forward to easy runs taking in the scenery and then the gains in speed. It really makes a lot of sense. Great videos, thanks Floris
@@miwamack523 Wow was this really 2 years ago! I'd say def a success Miwa. Maf helps you realise what easy pace really is, and i really improved my endurance. Is it any different to zone 2 running, not really, but when you ignore pace, and home into heart rate, you really understand all the differnt variables thay effect heart rate and how to keep in zone 2. I now only wear a HR monitor when i want to do a specific MAF run or threshold workout, the rest of the time i run by feel. But i would recomend it to anyone, especially if you are new to running as it def stops you running too fast. It is slow at first as you have to walk a lot, but that soon passes and before you know it you wont need to walk. Def an improved runner now with around 6 minutes knocked off my HM time and down in the 18s for a 5K. Alot of that is down to actual easy running and building the base. You can then throw the faster stuff into the mix like your thershold and repeats. So yes a success id say. But if you are going to give it a shot, must get a HR chest strap as the watches are simply not accurate. Good luck!
I have met Phil Maffetone and talked to him about exercise and training. I am a mid-pack runner, always have been, and always will be. When I started running consistently seven years ago (at age 41) I spoke with Phil and read his Big Yellow Book. What worked for me is that he stressed the importance of slowing down, keeping stress low, and building up slowly and surely. Because of this approach I was able to make running a habit that I now love. It worked for me.
...and as a mid-pack runner who is 6'-1" and 185 lbs. (my healthy weight, not a skinny dude) it is important to realize one's limitations, especially when it comes to speed. The media/internet/magazines all focus on the best elite runners and their times. I am not this and you are probably not either, and that's okay. We all are born with predisposed level of athletic ability. I will never run a sub-3 marathon, or even a sub 3:30. I just won't, and that's okay. Run within yourself, pay no attention to the media/press who write articles on the best of the best, and just celebrate the act of running itself. That is enough to be stoked about.
I read Born to Run, which led me to reading Eat and Run, which led me to reading North, which led me to reading Natural Born Heroes, which led me to learning about Phil Maffetone, which led me to Googling his name and finding your interview with him and therefore your channel... I've been running for six years and, for a while now, I have been feeling like I've plateaud with my current training. I've never used the 180 formula, but I'd read a lot about how running slower was better, etc. I just always worried that I'd go backwards, but I have finally decided to start using the Maffetone method and this video is very reassuring. Granted, it's a year old and you probably won't read this, but anyway, thanks!
Just read it, thanks for sharing. The Maffetone method of slowing down to speed up might sound backwards, but I strongly believe many people train at a HR that's too high for them. Slowing down has worked very well for me and many others to become a stronger, healthier and faster athlete and I'm confidence the same can happen for you. Patience and consistency in training is key. Have fun out there! Cheers
This video couldn't be more helpful! Im starting to run and recently got my HR levels checked at a lab and was indicated to run below my anaerobic threshold so I could improve my base.
Hey man. So yesterday I set out for a 10km trail run using this method. Uphill I was limited to walking and sometimes I even had stop running to walk for 30 seconds to get my heart rate back down. It was so much easier than usual. I did this very same route almost 2 weeks ago before trying out this method, and I ended up with pains everywhere and had to sit out for about 5 days. Today however, I feel like I could run the same route. Obviously it's early days and I need to keep at it, but considering I usually get injured when I start running again and today I feel fine, I think it's due to MAF. I kept analysing my body to make sure everything was ok, and had the time to think without gasping for air... and actually my time was even better than the first time I did this course, I guess I was just more balanced overall instead of FAST/SLOW, etc, it was steady all the way. Thanks man and cheers for all your work !
MAF heart rate is more or less upper z2 training, it's training at your AeT (aerobic endurance threshold) and it's a brilliant way to train for better fat utilisation and reduced cardiac drift.
I'm very sceptical of the maffetone approach. I tried training religiously in HR zones and took all the joy out of running. I now run by Jack Daniels principles and enjoy running more and see better results. I now believe in running on feel and being in touch with your body, not obsessing over your HR. If the fastest marathoners in the world used this approach I might be tempted.
Thank you for this. At first my slow pace disappoints me, because i had to run at the aerobic zone, but with your detailed explanation im motivated to be more patient with the process.
HI Floris... goodness this is a challenge , 73 years old, ran many marathons for the last 12 months injured ,knees etc. back running now easy does it but at 105 heart rate just walking ...me thinks I'll be 80 before I get where I want to be!, I live in Australia , Gold Coast.. hit me with the magic bullet that prevents hyper frustration at that pace, great videos Floris.
Just ran my first MAF workout. Man, that was slow! Just hit 40, and it's been too long before I've been able to stick with a program without getting injured. Hoping this will help!
Thank you for this. I’ve been doing MAF/Zone 2 training for 16 weeks and feel I’ve started plateauing and this gave me a good insight into what I can do to keep making progress. Thank you!
80/20 - 80% easy MAF runs, 20% tempo/speed work - the speed work will help your body make adaptations like biomechanical efficiency and mitochondrial count to help that speed come up. Pure MAF training is limited and some speed work is needed to progress
@@nichole2757 Please ,give me an example of interval training...let's say 8× 400m.whats the workpace (how you calculate it) - and how much rest between?? thanks
Thank you very much. I will be implementing this basic HR training in my training plans. I especially love that you pick the trails to do this as I'm doing more trail running than roads of late.
I’ve learnt so much from Dr Phil Maffetone and you Floris! All the content is much appreciated so, thank you! Life changing stuff for me and for many I’m sure.
Thanks so much for the upload! I've really enjoyed your videos and your running document. They have been helping me tame my ego as i train for my second marathon and continue in my running career.
Jonny Khammanivong glad to hear that! Keeping your ego in check and being patient is something not many people talk about but its one of the main reasons why many runners can't stick with this training method. We started a closed Facebook group named Extramilest, many runners with similar experiences. You might enjoy the conversations there as well. Cheers!
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I'm a 65 year old with some heart blockages and all that comes with an athletic heart. I'm on 40mg of generic Crestor. I think that has me at a heart rate of like 115. Not sure I can even walk that slow to get that heart rate. I'm training now to try and BQ for marathon #5. My last long run was a bit over 21 miles at a 9:44. It felt great and I recovered well. I need about a 9:10 pace to be at 4 hours to play it safe to get in. My cardiologist says I have exercise hypertension and wants me under 140 on my heart rate. I noticed on my track warm up I was doing over 11 minute miles and I went up to 180 and average over 150 and yet did 6X800 and ranged between 130-155 max. depending on pace which ranged from a 7:30 to 8 minute pace.
I did a block of training similar to this and it was probably the best training I ever did. I calculated my zones bases off of percentage of heart rate reserve (max - resting HR) not he Maffetone way. But ost of my running was done at the Maffetone HR. I was already running solidly for a year going into this so was very fit. Plan was 3 X1 h recovery runs per week at Maff rate, then two 90 min runs per week at 'steady', which would have been a zone above Maffetone but below marathon race HR followed by a 2 h long run at the weekend, mostly Maff, picking it up at the end to steady for a couple miles depending on feel. After a 6 weeks of this I substituted one of the steady sessions for a 1 h session at marathon race effort. Note that I included strides at the end of 2 recovery runs to keep the foot speed up. At the end of 3 months I was running about 60-70 miles per week, finishing the marathon effort runs and fast finish long runs (maybe few miles at marathon effort) with a big smile on my face and more left in the tank if I needed it. Really enjoying my running - best feeling ever. I wasas using this as a base block to go into 10K training and I distinctly remember my last long run of that block. Ran 18 miles at Maff-steady effort with an average HR in the high Maff range and a very fast pace for me at the time. The training totally worked. Then I started 10K trainign and I got injured after 2 months and didn't do my race! Anyway, flash forward 5 years, after many more injuries and punctuated training I'm now back to HR training to get me back to running consistently. It is the only reason I've been able to put in two solid unbroken months and loving it so far. There have been more than a few runs where I felt great and like I wanted to go run fast but I stuck to the HR plan. I am quite sure if I'd ran fast then I would have become injured like I had been doing for the last few years. HR training is great for keeping your effort at a level that your body can cope with and over time, it allows your body to gradually strengthen and get faster. Consistency is the most important thing in running - not speed. Try it for yourself!
This way a very informative and useful video. Thank you very much for taking the time and effort to share your experiences with us. I have learnt from you. ☺️
Incredible video with all of the details needed. Thank you, I am going to try this method for cycling. I have mostly been doing high volume intervals and hard road cycling with friends... Resulting in injuries.
Aerobic training works very well for cycling as well, hope you recover well from your injuries. Have fun with your training and glad you enjoyed the video. Thanks!
Ran a Half Marathon yesterday on heart rate only for first time. Ran at threshold however and not aerobic. Will try running training session as explained in aerobic state to TRAIN for Ultra middle of next year. Thanks for great info.
Great summary! I only recently discovered your channel through your 17000 mile video and I've really enjoyed getting into MAF training. I had my first MAF run this morning as a beginner and I'm super glad I discoverd this at the beginning of my journey at age 33. Ga zo door makker, mooi om te zien hoe goed je kanaal het doet!
A) you’re in amazing shape and B) you described me to a tee at the 10:20 mark. I just started doing a combination of fat burn zone/aerobic zone training. Your 180-age formula was a first for me. Thanks!!
Thank you for your videos, I greatly appreciate it. I have been running for roughly two years and have made some great progress in my fitness. Now that I am eyeballing marathons, these videos and your website have been a great resource. Cheers!
Great video and the location its stunning,, i am going to do my first marathon in Berlin sep 2020 so i going to give a look at your training program :)
Hi Floris, Thank you for sharing this. I am 64 year old and so using the formula that gives Me a maximum training heart rate of 116 and a lower limit of 106. I have only been running about 3 months and the first 2 months were fine. then I pulled a calf muscle then hamstring on the same leg. I started off Chi running and I land on My forefoot and wear sandals to run in. I would run barefoot but glass and grit on the paths makes this impossible and I find the sandals more comfortable than Trainers.I have just started the Maffetone method a week ago and with such a low heart rate its nearly impossible to run. I find I am having to walk quite a lot when My monitor tells Me My rate is to high. Its takes Me a good 45 minutes to complete 5K. I have had 2 lots f Cancer, prostate in 2004 and stage 2 Melanoma in 2009. Both these are OK at the moment and I don't take any medicines. Not had a cold since I started running. I want to stick at this but its hard to slow yourself down with such a low heart rate My resting heart rate has been as low as 51. and blood pressure 120/80 at rest. I follow a plant based diet because of the Cancers. I think I need to just keep going and give this a chance to work. Regards Paul.
The formula might not be on it's best at your age, it's just too simple to cover all age groups. Better to take lactate test to find your real aerobic hr and then keep doing the easy runs accordingly or do some harder walking with ski sticks instead, to save your legs and joints.
@@user-rl3ef4ju9k Thanks for your reply. I ran a 7k this morning before breakfast and My heart rate did not spike until I got to 1k.It seemed a little easier to keep it down and I ran a quicker time by 90 seconds. The run included some walking to keep the heart below max once it did spike. My average heart beat has been two beats below max but today it was three beats below max and a quicker time. when I run, I can hold a full conversation with someone while running at this heart rate. Also, I did not run on a full stomach !
Thank you for the video. I am just coming back from a injury after 3 months and am trying the MAF method. My walking is faster than my jogging to stay at/under max HR of 128. Very frustrating but I am going to stick it out!
Loving your videos. I’m 57 years old and 5’4” in height. I’m loving running but am constantly feeling sore and tight. I run a parkrun each week and try to do at least 2 other runs during the week. Maybe you could do a video to help my age group? 😜
I need to stay between 125-135 so I'm having to walk 90% of my run (15:30 min/mile). I run for all of 15 seconds then have to walk for a minute or more just to get it back down. Very frustrating because my gait is all messed up with this shuffle run and walk. My feet are barely getting off the ground.
are you light? what is your BMI, nutrition is key, throw in some fasting.....get yourself light, must be at least 23.0 BMI, max, lower better, or forget it.....lighter, Vo2Max goes way up
I was the same. Jog/walk/Jog/walk. Had to stop on hills sometimes. Stuck with it. Been doing it 2 years and now running hilly 6 mile routes (1000ft elevation) at 8 min miles and flat 6 mile routes at 7 min miles. 2 hours at max aerobic is 25km distance. It works. Just stick to it. Also lost about 2 stone and now at 11.5 stone. I get the frustration but it does work. Check the ego and keep going. It will get quicker.
I have just got a hrm, and I tried to stay in the heart rate zone you said, but I had to walk alot because my heart rate would climb fast then drop fast too. Is this normal?
Yes this is normal. Many athletes who are aerobically unfit or those who are getting started with running experience this. Consistency in training and patience are key. Over time you'll be walking less and running more
I am 1 year out from my next big marathon having just completed my 1st with a time of 3:28. I would love to smash 3.00 next year! Maybe a little too ambitious!? I used the Runcoach app last year and it worked quite well for me. This had a very varied schedule of runs including One long run at easy pace, A shorter easy run. A tempo session, A Threshold session, These included some interval training and off days were cross training with one day completely off. So what i took from Floris here is that I should now focus on base building for the next 3 to 6 months. Do you guys include any speed sessions /tempo /threshold etc when you are this far out? I am currently figuring my strategy for the next 12 months so would be interested to hear what you folks do and how it has worked for you.
I'll commit to this properly next winter when the ice on the roads makes any type of normal running dangerous. By the time the ice goes away, I should be able to do this at a decent pace that doesn't feel uncomfortably slow.
Hi Floris, I have performed two VO2 Max tests where Lactate was measure. My max aerobic HR does match quite nicely with the 180 formula. I have two questions, at the beginning of the video (2:20) you mention that the max aerobic HR is where 50% of the energy used is fat and 50% is from glucose. Is this the official definition? From my two VO2 Max lab tests my 50/50 split is at a HR MUCH lower than my max aerobic HR. Second, any suggestions of what to do in hot and humid climates? I live in Florida and trying to keep my HR down is near impossible due to just trying to keep cool. I'm always torn between just keeping to the same pace as at the beginning of the run(as my HR steadily climbs) or just basically slow way down and almost walk. It does not take much to shot past the max aerobic HR in Florida.
I'm thinking this is a formula for a younger man. I'm 61 and recently retired from bike racing. But this formula would have me doing my training below a brisk walk. My threshold heart rate is about 172. The 180 formula keeps me in the traditional Zone 1! I'm not dead yet!
In your case, why did you subtract 10 beats? Not sure what you said at 3:57 which was supposed to explain why you subtracted 10.At 3:00 you recommended subtracting 10 only if you have major illness or on medication. Sorry to ask, is that was your case?! Your training zone should be 146+5 = 151. Please confirm so help us understand your example
I'm a 21:33 5k runner (PR Oct '19) and currently running at around 22:00 min 5k. I'm 36 and according to this formula my training should be between 119-129 bpm so I'm basically going out at an embarrassing 7 min/km. Is this possible? Am I really THAT aerobically unfit? Also, I'm not quite sure what they mean by being on medication. Like EVERY type of medication that you take long-term is gonna affect your zone by 10bpm?
Thank you Floris, Once I get my number then how often and how long do I train? For some reason I cannot find this info even on Phil’s website. Also I believe that there is supposed to be some warm up and cool down as well.
I did this for 12 weeks and it had no effect. I trained about 10-12 h a week always in zone 2, this is about 15 heart beats below my aerobic threshold and at the end of those 12 weeks the improvements were imperceptible. Did I do it wrong? Should I keep going? Could you specify the types of workouts you were doing and for how long?? Thanks!
Floris, thanks for all these great videos on heart training. I started using the endomondo app 3 or 4 years ago and found that the app always tried to slow me down. When I finally followed the plan that it made for me I ran 26kms in the Wings for life world run. Is not much, but it was form. Since then I had followed it and find that the algorithmhas to be very similar to what Dr Phil and you talked in 2015 and in this video. Amazing recommendation. Thanks!!
WIngs for life looks like a really fun event. I've looked at it a few times but never ran it. Glad to hear you're enjoying my videos, thanks for letting me know. Keep up the good work on your runs and have fun out there!
I've just seen your video. Have to say I thought it was great, on a number of levels. Very well explained, and very interesting. I'm now extremely keen to start to implement this. My only concern is that at a slower speed for some reason I can get problems with my knees when I don't use my natural gait/pace. But I will work around that somehow. I did a slow, 10k run with my sister last year, so I didn't leave her behind, and a couple of days later I had a knee issue that stopped me from training for months.
Yep. I have to watch my left Achilles when running slower. I find concentrating on form and thinking about light feet is good. You need to avoid the plod.
Hi Floris. I like and use Maffetones principles and they make good sense but what I have not understood yet, is how to race. What heart rate applies for what distance? I guess the longer the distance the closer to my MAF, right? My MAF is 137. At that rate I currently running roughly 5:20min/km. for say 10km. But I know that I can do the same distance with 4:20min/km all-out in a race. Needless to say that the heart rate is going to be far beyond 137 (maybe 160 in average). And clearly, in a 100km I would stick to the MAF or lower. Do the Maffetone principles only apply for training and the results are going to be seen in all-out contests? i.e. my current 4:20min/km will improve maybe by only 5-10 sec./km but the pulse and hence the intensity is going to be much lower and closer to MAF (maybe 145), if I train correctly? Alternatively, do you advise that I should be patient and train at MAF as much as possible and wait until my min./km drop to the level where I want to compete? I am confused. Btw: thanks for sharing your video input.
Should also mention that in addition to fat adaptation, running at this effort also trains your slow twitch muscle fibers and makes them faster so that when you do go running at a faster pace, your slow twitch fibers are contributing more to your overall effort. Also a big reason your pace gradually increases over time at the same HR.
I think your term bonking may have a different meaning than mine in the UK :o) interesting video as always , quick question does a low resting pulse rate make any difference to the training heart rate ? thanks .
Hello, Floris! Question for ya: I run on hillier terrain and I notice that my heart rate will spike out of my aerobic zone if I run on these steeper hills. Is it smart to turn the run into a hike in order to always maintain below the top of my aerobic max capacity? Thanks so much!!
Yes, you're definitely going to see HR going up faster on the hills, so best to walk or slow down significantly. I do this myself as well for my low heart rate runs.
Hi Floris, have just come across your work. I'm 28yo from Australia. I'm a decent level crossfitter, though i know i really struggle with anything aerobic, my HR always wants to skyrocket, which most crossfit style workouts require. i have always struggled running distance or consistent intervals. Currently if i was to run at my MAF of 150HR it would be at 6:30min/km pace and i feel like i'm basically walking. How many runs per/week would you suggest i try and give this a go at not exceeding 150HR to improve my aerobic system? will my CF workouts throughout the week interfere with my ability to improve aerobically?? Many thanks.
I guess Crossfit's metcons will interfere with maffletone. You should read this article: www.breakingmuscle.com/amp/fitness/the-hybrid-power-conditioning-program
Hi. Thanks for filming - making a very useful video. I am on medication for high blood pressure. How much BPM I need to reduce following 180 formula? Thanks
Floris...I am finding on long runs that I am experiencing cardiac drift. My pace needs to slow even further due to several possible factors (heat- I live in Florida, hydration, nutrition, etc.). Anyway, do you slow your pace to stay within the recommended zone or let it drift up keeping the same pace from the start (which was inside the zone)? Thank you! Love your videos...especially your 100 mile run!! Mind blowing and very inspirational!
Hi Floris, I did this maaf since Jan 2021, the result is excellent, heart rate going slow and my pace keeping up from around 10 to 8, my goal is to pace 4, the question is: do you think this maf method can help me to catch this goal..? Any suggestions from you.tq Floris
I ran a 41:44 - 10K race, my trainings were mostly at 4:50-5:00/km for my longer distance runs (up to half marathon distance). I started about 3 weeks ago with low intensity training staying under 148bpm. I have to keep a pace of 7:00/km which feels very slow. Is it normal to lose that much speed when training on aerobic levels?
i thought i had ok fitness and can run 5k in 22:00; turns out my pace has to be 12:00/mile to stay below my max aerobic hr!!! yikes definitely got to leave that ego home :/ but already seeing improvement after 3 10 mile runs. i guess the less fit the larger the improvement.
@@MariuszDz yeah ego went out the window, first low hr run some kids passed me :D but my pace improved to 6:20/km below my max aerobic hr - after 2 months of training this way so will stick to it.
@@Andrei222222 I sticked to it, I am now running in zone 2 at around 5:40/km and I’ve run my first sub 20min 5k a few weeks ago on training. I ran my first marathon in October last year in 3:39:18
That exact formula doesn't work for everyone. Some have naturally higher max heart rates. Some have a different loss curve than 1BPM per year. So over time, your number and the official number from the formula can be off. . IMO, If you don't see any improvement from keeping to the formula, increase your target by 5 or 10 bpm, and see if that helps.
In last 2 weeks I have seen few dozen of videos on interval training and Lactate threshold, and VO2 max and many things were clear, but I never understood how can I can only bike for 34-38 miles and totally burn out, where some of my other friends can ride century and one of my friends complete Seattle - Portland 284 miles bike ride. Finally after I watched your video I understood Glucose breakdown process for energy at higher ends and fat burning at lower ends.
Floris Gierman question for you. I seen another video where cyclist said that when we rode it’s important to build the base by exercising in zone 2 and not go over to zone 3. My question is what happens if cyclist stays with zone 2 but ones a while goes to HR zones 3 and 4. Will that confuse body and it’ll get out of fit burning mode (like in kitosis diet) ??
hi🙋♀ if on a medication, and I keep training, does that effect the strength the heart build if i become off the medication at any point in the future?
Hi Floris.... I ran 3 ultra last year so my pace has dropped and I'm also in another task of running daily.... currently on day #802... but I have been running daily the 180 - age.... 130 pace Not easy to drop that far back.... but can I ask did you start running every day MAF pace or tempo pace thrown in.... what do you advise.... Im easy going and have no races on until October so plenty of time on my hands (Great video and explanation on the Maffetone 180 training
This makes so much sense to me, but I'm 63 years old, so my MAHR is 117. (I have seasonal allergies, so my MAHR might even be 112!) Even though I'm a Boston alum and run regularly, my hr gets to 117 at a brisk walk. If I even trot, I'm up in the mid 120s. Suggestions?
I have a question. Does being in ketosis make this max aerobic training unnecessary, or would the two work together synergistically or do they have little to do with one another?
What happens when you decided to "run" before you could actually "jog (walk)". We all fall into this trap in life...not just running. The world of "life hacks" has probably done more damage to modern enthusiast athletes than help.
@ Mark: I'd kill to have that pace right about now at my MAF range. Before I started, I ran a 10:12 1.5 mile and a 22:21 3 mile. My current MAF pace is an embarrassing 14:05 mile. Barely faster than walking....
Hello. Any advice for a recent (July 21’) heart transplant recipient? Cardiac specialists have approved a 5k for this spring. Vagus nerve to heart is gone so pulse regulated by hormones only. Resting pulse is 105 and so far I’ve gotten my jogging pulse up to 155. I’m very comfortable in the low to mid 140s. Extended warmup necessary to flood system with hormones. Pulse typically reflects what I was doing 4 minutes ago, not my current pace so if I transition too quickly to a faster pace heart won’t keep up. Interesting stuff!
Just subbed...do you have any recommendations in 2020 for heart rate monitors/fitness trackers? The best product at the best value to ensure we're running at our target heart rate and will alert us if we need to speed up or slow down? Thanks for your videos!
Loving these videos, Floris. Question though. What do you think of running quick strides (just 3 or 4) at the end of most of these easy slow runs. Do you think the added stress and raised heart rate would damage the gains from these aerobic runs and offset the purported benefits of strides (speed, form, conditioning, injury prevention, ROM etc).
mug7703 so stoked to hear that! Adding a few short strides at the end of some runs should be fine, as long as its very short 5-10 seconds and your HR stays aerobic. I'd only do these when you're properly warmed up. Also many runners have weak muscles, ligaments etc. I'd recommend not do any speedwork until after several months of aerobic training and you've gained enough strength. Occasionally when I want to add some speedwork without going anaerobic, is slowly jog or walk up a steep hill and run faster short sprints down. Once you're aerobically well developed, you should be able to run very fast down hills without going anaerobic. Don't overdo the sprints, there is a time and place for everything. The base building is meant for that, many low HR runs. After several months you can start adding some speedwork, under the right circumstances as described in this video. Hope that helps answer your questions. Cheers!
That answers the question wonderfully. I'll take heed of your advice. I've currently been running for about 2 years but only 1 year more seriously...just did my first proper event which was a 19:34 5km. :) Do you train mostly on trails? I was amazed to see your 100 mile run video which looked mostly on roads. How do you take that kind of beating?
Mug the greatest coaches in the world, ones who have coached elites to medals in the Olympics and top marathons in the world all suggest strides. Only Dr Phil and his Pseudo science tells you speed is bad. That is why Dr Phil only has one success story that you hear about and that guy was already an elite stuck in a slump. None of this training is backed by actual science. Read about Dr Lydiard, he suggested slow base building, periodical training and speed to make an all around runner.
McGuck My videos are for runners looking to improve their running, health and overall happiness, I'm not aiming to educate elites. I have a lot of respect for many of the different coaches and their training approaches, no mugging at all here. In some of my other videos I've mentioned specifically: "there are many different training methods to prepare you to run a fast marathon. A few popular ones are Jack Daniels Plan A, Pfitzinger, Galloway, Higdon or Hanson. Each training approach and plan has unique aspects, differentiating between the length of the plan, starting milage, ramp up, rest, days/week, longest run, intensity, etc. These training plans work for many to accomplish their goals, but many runners fail using these programs as well. They feel the programs are too hard, they get injured, or the schedule just does not work for them." There is a time for strides, however a lot of runners get injured, often the result of (too much/too fast) speedwork. Don't take only my word for it, I have received hundreds of comments and messages about this. Mark Allen won numerous races and world championships and he credits it partly to Dr. Phil Maffetone's low HR base building approach. There is no size fits all for any training approach. I have had great experiences with it and there are thousands of other success stories about the MAF approach of training and racing.
You might not be monitoring this video but what if your MAF rate still feels effortful. It’s about a 5/10 RPE for me. Is that normal? I barely had to slow down my runs when I started with MAF.
Nice video Floris very informative. I have a question. I have just started using the MAF method for IM in October. When I'm cycling I do my best to keep my HR rate at 136-141bpm which is my MAF zone, but during my rides there are lots of hills and my heart rate does elevate past this into 150's - 160's I'm going as slow as I possibly can and in the easiest gear ratio possible. is it ok to be dipping into the higher heart rates as long as the majority of my workout is in the MAF zone. Thanks for taking time to answer. Have a great day.
Hi thanks for the nice info that you are sharing ) , i have a question : What is your opinion on the running schedule from december to June and preparing for Triathlon competition standart and spring distances ? I am now since 3 weeks also working on low pace and mid 155 heart rate it is not easy but it feels great tho/ I am planning to do that i hope no injuries and stuff and then beginning of March to start adding fartlek and tempo runs .... what you think ? Aiming is to have strong running after 1500 swim and 40 bike standart and 750 and 20 bike spring , thanks and good luck !
Great summary. I've watched all your Maffetone interviews but its still nice to hear the full summary. I had started adding tempo and speed work to my running schedule a few weeka ago but decided to end it all and go back to all easy zone 2 running until I get my easy miles under 10 min. I've decided to do a half marathon in May 2023.
My 25-year-old daughter uses this technique as a triathlete - she did her first full tri last weekend in western Australia and came off the marathon looking fresh, unstrained, laughing with plenty left - most of her prep - she says - is Maffetone based. I'm 53, so I just bought a heart monitor...I'm sold...
what sold for me is you are able to talk considerably smoothly and normal while running all the time! I've been training for this method for a couple months now and I'm happy to say I do see some improvements over my speed, so thank you for sharing and the inspiration!
Do you do this everyday?
At 61 just had a mitral valve repair and always have been an exercise nut.The surgeon said I have the body of a 40 year old athlete. I have always worked at to high a heart rate level according to your video so am so pleased to hear this theory and will be switching to it from now on.
I'm on my 7th day of zone 2 training. Already seeing a difference. So much easier on the body as well. Game changer, can run for longer without risking too much. Your explanation just sealed the deal for me, thank you!
zone 2 heart rate isnt maffetone method. maffetone method is heart rate zone 3.
@@maisetas definitely not lol
This was exactly what I needed to see today. Time to slow down and base build. Thanks!
Sophie Kristiansen so stoked to hear that and yes, enjoy your base building! Cheers
So glad to find your channel. I have been running for 1 year and want to move up to half and full marathon. Just started the MAF method for the last week. I have had to walk any inclines to not go above my max of 143 and its feeling so slow some of the time, but I will be patient. What I have noticed the most is that i am more aware of my body, cadence, form and breathing. Also I now appreciate just how a slight change in elevation or road surface, wind ect. makes to your heart rate. Before MAF i simply didn't really think of this and just looked at my pace and so it was so easy to elevate your heart rate and fall outside the target zone. Looking forward to easy runs taking in the scenery and then the gains in speed. It really makes a lot of sense. Great videos, thanks Floris
So, Daz, two years down the line.. did you stick with it and what were the results?
@@miwamack523 Wow was this really 2 years ago! I'd say def a success Miwa. Maf helps you realise what easy pace really is, and i really improved my endurance. Is it any different to zone 2 running, not really, but when you ignore pace, and home into heart rate, you really understand all the differnt variables thay effect heart rate and how to keep in zone 2. I now only wear a HR monitor when i want to do a specific MAF run or threshold workout, the rest of the time i run by feel. But i would recomend it to anyone, especially if you are new to running as it def stops you running too fast. It is slow at first as you have to walk a lot, but that soon passes and before you know it you wont need to walk. Def an improved runner now with around 6 minutes knocked off my HM time and down in the 18s for a 5K. Alot of that is down to actual easy running and building the base. You can then throw the faster stuff into the mix like your thershold and repeats. So yes a success id say. But if you are going to give it a shot, must get a HR chest strap as the watches are simply not accurate. Good luck!
After how many weeks you start to see the results?
I have met Phil Maffetone and talked to him about exercise and training. I am a mid-pack runner, always have been, and always will be. When I started running consistently seven years ago (at age 41) I spoke with Phil and read his Big Yellow Book. What worked for me is that he stressed the importance of slowing down, keeping stress low, and building up slowly and surely. Because of this approach I was able to make running a habit that I now love. It worked for me.
...and as a mid-pack runner who is 6'-1" and 185 lbs. (my healthy weight, not a skinny dude) it is important to realize one's limitations, especially when it comes to speed. The media/internet/magazines all focus on the best elite runners and their times. I am not this and you are probably not either, and that's okay. We all are born with predisposed level of athletic ability. I will never run a sub-3 marathon, or even a sub 3:30. I just won't, and that's okay. Run within yourself, pay no attention to the media/press who write articles on the best of the best, and just celebrate the act of running itself. That is enough to be stoked about.
I read Born to Run, which led me to reading Eat and Run, which led me to reading North, which led me to reading Natural Born Heroes, which led me to learning about Phil Maffetone, which led me to Googling his name and finding your interview with him and therefore your channel...
I've been running for six years and, for a while now, I have been feeling like I've plateaud with my current training. I've never used the 180 formula, but I'd read a lot about how running slower was better, etc. I just always worried that I'd go backwards, but I have finally decided to start using the Maffetone method and this video is very reassuring.
Granted, it's a year old and you probably won't read this, but anyway, thanks!
Just read it, thanks for sharing. The Maffetone method of slowing down to speed up might sound backwards, but I strongly believe many people train at a HR that's too high for them. Slowing down has worked very well for me and many others to become a stronger, healthier and faster athlete and I'm confidence the same can happen for you. Patience and consistency in training is key. Have fun out there! Cheers
Thanks!
Hi. Are you still doing this method? How'd it work out for you???
This video couldn't be more helpful! Im starting to run and recently got my HR levels checked at a lab and was indicated to run below my anaerobic threshold so I could improve my base.
Hey man.
So yesterday I set out for a 10km trail run using this method. Uphill I was limited to walking and sometimes I even had stop running to walk for 30 seconds to get my heart rate back down. It was so much easier than usual. I did this very same route almost 2 weeks ago before trying out this method, and I ended up with pains everywhere and had to sit out for about 5 days. Today however, I feel like I could run the same route. Obviously it's early days and I need to keep at it, but considering I usually get injured when I start running again and today I feel fine, I think it's due to MAF. I kept analysing my body to make sure everything was ok, and had the time to think without gasping for air... and actually my time was even better than the first time I did this course, I guess I was just more balanced overall instead of FAST/SLOW, etc, it was steady all the way.
Thanks man and cheers for all your work !
Excellent! You answered some questions I havent been able to find on any other channel.
MAF heart rate is more or less upper z2 training, it's training at your AeT (aerobic endurance threshold) and it's a brilliant way to train for better fat utilisation and reduced cardiac drift.
One of the best explanations I've watched for this - thank you!
Zone 2 training has changed my world!
Why?
Thanks, this I feel is important, especially for my age (61) to stay fit and safe.
By far the best and simplest way explaining the method!
I'm very sceptical of the maffetone approach. I tried training religiously in HR zones and took all the joy out of running. I now run by Jack Daniels principles and enjoy running more and see better results. I now believe in running on feel and being in touch with your body, not obsessing over your HR. If the fastest marathoners in the world used this approach I might be tempted.
Frank Shorter? Don’t know if he used HR approach but he’s a pretty big proponent of slower runs for like 80-90% of his training.
Thank you for this. At first my slow pace disappoints me, because i had to run at the aerobic zone, but with your detailed explanation im motivated to be more patient with the process.
HI Floris... goodness this is a challenge , 73 years old, ran many marathons for the last 12 months injured ,knees etc. back running now easy does it but at 105 heart rate just walking ...me thinks I'll be 80 before I get where I want to be!, I live in Australia , Gold Coast.. hit me with the magic bullet that prevents hyper frustration at that pace, great videos Floris.
Brilliant video. Really appreciate the science behind the strategy
Just ran my first MAF workout. Man, that was slow! Just hit 40, and it's been too long before I've been able to stick with a program without getting injured. Hoping this will help!
Thank you for this. I’ve been doing MAF/Zone 2 training for 16 weeks and feel I’ve started plateauing and this gave me a good insight into what I can do to keep making progress. Thank you!
80/20 - 80% easy MAF runs, 20% tempo/speed work - the speed work will help your body make adaptations like biomechanical efficiency and mitochondrial count to help that speed come up. Pure MAF training is limited and some speed work is needed to progress
@@nichole2757 Please ,give me an example of interval training...let's say 8× 400m.whats the workpace (how you calculate it) - and how much rest between??
thanks
Thank you very much. I will be implementing this basic HR training in my training plans. I especially love that you pick the trails to do this as I'm doing more trail running than roads of late.
I’ve learnt so much from Dr Phil Maffetone and you Floris! All the content is much appreciated so, thank you! Life changing stuff for me and for many I’m sure.
That means a lot to me Stevo, thank you for your comment. Wishing you all the best on your running journey. Cheers
Thanks so much for the upload! I've really enjoyed your videos and your running document. They have been helping me tame my ego as i train for my second marathon and continue in my running career.
Jonny Khammanivong glad to hear that! Keeping your ego in check and being patient is something not many people talk about but its one of the main reasons why many runners can't stick with this training method. We started a closed Facebook group named Extramilest, many runners with similar experiences. You might enjoy the conversations there as well. Cheers!
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Thanks for motivating and inspiring. Keep up wonderful work of keeping thousands on right track.
I'm a 65 year old with some heart blockages and all that comes with an athletic heart. I'm on 40mg of generic Crestor. I think that has me at a heart rate of like 115. Not sure I can even walk that slow to get that heart rate. I'm training now to try and BQ for marathon #5. My last long run was a bit over 21 miles at a 9:44. It felt great and I recovered well. I need about a 9:10 pace to be at 4 hours to play it safe to get in. My cardiologist says I have exercise hypertension and wants me under 140 on my heart rate. I noticed on my track warm up I was doing over 11 minute miles and I went up to 180 and average over 150 and yet did 6X800 and ranged between 130-155 max. depending on pace which ranged from a 7:30 to 8 minute pace.
I did a block of training similar to this and it was probably the best training I ever did. I calculated my zones bases off of percentage of heart rate reserve (max - resting HR) not he Maffetone way. But ost of my running was done at the Maffetone HR. I was already running solidly for a year going into this so was very fit. Plan was 3 X1 h recovery runs per week at Maff rate, then two 90 min runs per week at 'steady', which would have been a zone above Maffetone but below marathon race HR followed by a 2 h long run at the weekend, mostly Maff, picking it up at the end to steady for a couple miles depending on feel. After a 6 weeks of this I substituted one of the steady sessions for a 1 h session at marathon race effort. Note that I included strides at the end of 2 recovery runs to keep the foot speed up.
At the end of 3 months I was running about 60-70 miles per week, finishing the marathon effort runs and fast finish long runs (maybe few miles at marathon effort) with a big smile on my face and more left in the tank if I needed it. Really enjoying my running - best feeling ever. I wasas using this as a base block to go into 10K training and I distinctly remember my last long run of that block. Ran 18 miles at Maff-steady effort with an average HR in the high Maff range and a very fast pace for me at the time. The training totally worked. Then I started 10K trainign and I got injured after 2 months and didn't do my race!
Anyway, flash forward 5 years, after many more injuries and punctuated training I'm now back to HR training to get me back to running consistently. It is the only reason I've been able to put in two solid unbroken months and loving it so far. There have been more than a few runs where I felt great and like I wanted to go run fast but I stuck to the HR plan. I am quite sure if I'd ran fast then I would have become injured like I had been doing for the last few years. HR training is great for keeping your effort at a level that your body can cope with and over time, it allows your body to gradually strengthen and get faster. Consistency is the most important thing in running - not speed. Try it for yourself!
Toffe omgeving zeg daar... Erg informatief Floris , thx!
iRunDutchie I love running in the Seattle area, many nice trails out there. Glad you liked it video, thanks! 🙏
This way a very informative and useful video. Thank you very much for taking the time and effort to share your experiences with us. I have learnt from you. ☺️
Great video again Floris and such a nice trail!
Kim Jakobsson I love that trail, it's near our family's home, always so green out there in Seattle! Thank you!
Incredible video with all of the details needed. Thank you, I am going to try this method for cycling. I have mostly been doing high volume intervals and hard road cycling with friends... Resulting in injuries.
Aerobic training works very well for cycling as well, hope you recover well from your injuries. Have fun with your training and glad you enjoyed the video. Thanks!
Ran a Half Marathon yesterday on heart rate only for first time. Ran at threshold however and not aerobic. Will try running training session as explained in aerobic state to TRAIN for Ultra middle of next year. Thanks for great info.
Great summary! I only recently discovered your channel through your 17000 mile video and I've really enjoyed getting into MAF training. I had my first MAF run this morning as a beginner and I'm super glad I discoverd this at the beginning of my journey at age 33.
Ga zo door makker, mooi om te zien hoe goed je kanaal het doet!
A) you’re in amazing shape and B) you described me to a tee at the 10:20 mark. I just started doing a combination of fat burn zone/aerobic zone training. Your 180-age formula was a first for me. Thanks!!
Happy to hear that. Have fun with your training!
km conversions are super useful!
Thank you for your videos, I greatly appreciate it. I have been running for roughly two years and have made some great progress in my fitness. Now that I am eyeballing marathons, these videos and your website have been a great resource. Cheers!
Great video and the location its stunning,, i am going to do my first marathon in Berlin sep 2020 so i going to give a look at your training program :)
Hi Floris, Thank you for sharing this. I am 64 year old and so using the formula that gives Me a maximum training heart rate of 116 and a lower limit of 106. I have only been running about 3 months and the first 2 months were fine. then I pulled a calf muscle then hamstring on the same leg. I started off Chi running and I land on My forefoot and wear sandals to run in. I would run barefoot but glass and grit on the paths makes this impossible and I find the sandals more comfortable than Trainers.I have just started the Maffetone method a week ago and with such a low heart rate its nearly impossible to run. I find I am having to walk quite a lot when My monitor tells Me My rate is to high. Its takes Me a good 45 minutes to complete 5K. I have had 2 lots f Cancer, prostate in 2004 and stage 2 Melanoma in 2009. Both these are OK at the moment and I don't take any medicines. Not had a cold since I started running. I want to stick at this but its hard to slow yourself down with such a low heart rate My resting heart rate has been as low as 51. and blood pressure 120/80 at rest. I follow a plant based diet because of the Cancers. I think I need to just keep going and give this a chance to work.
Regards Paul.
The formula might not be on it's best at your age, it's just too simple to cover all age groups. Better to take lactate test to find your real aerobic hr and then keep doing the easy runs accordingly or do some harder walking with ski sticks instead, to save your legs and joints.
@@user-rl3ef4ju9k Thanks for your reply. I ran a 7k this morning before breakfast and My heart rate did not spike until I got to 1k.It seemed a little easier to keep it down and I ran a quicker time by 90 seconds. The run included some walking to keep the heart below max once it did spike. My average heart beat has been two beats below max but today it was three beats below max and a quicker time. when I run, I can hold a full conversation with someone while running at this heart rate. Also, I did not run on a full stomach !
Thanks for such intuitive video, your explanation is very good and encouraging, I will sure be using this method to develop myself thanks.
Wonderful!
Thank you for the great explanation.
Glad it was helpful!
Very helpful information! I learned a lot. Guess I should slow down, and I will. Boston Marathon is my dream. Thanks Floris, great video!
this is great information thank you
great video and camerawork! really makes me wanna get out in the trail!
Awesome! Thank you!
Thank you for the video. I am just coming back from a injury after 3 months and am trying the MAF method. My walking is faster than my jogging to stay at/under max HR of 128. Very frustrating but I am going to stick it out!
Loving your videos. I’m 57 years old and 5’4” in height. I’m loving running but am constantly feeling sore and tight. I run a parkrun each week and try to do at least 2 other runs during the week.
Maybe you could do a video to help my age group? 😜
been trying the low heart rate training , man its so frustrating slowing my pace so i can match the heart rate monitor, hope it gets easier.
I need to stay between 125-135 so I'm having to walk 90% of my run (15:30 min/mile). I run for all of 15 seconds then have to walk for a minute or more just to get it back down. Very frustrating because my gait is all messed up with this shuffle run and walk. My feet are barely getting off the ground.
CMAG3838 I have the same problem...
This was a year ago, did you keep it up and did you see any improvement.
are you light? what is your BMI, nutrition is key, throw in some fasting.....get yourself light, must be at least 23.0 BMI, max, lower better, or forget it.....lighter, Vo2Max goes way up
I was the same. Jog/walk/Jog/walk. Had to stop on hills sometimes.
Stuck with it. Been doing it 2 years and now running hilly 6 mile routes (1000ft elevation) at 8 min miles and flat 6 mile routes at 7 min miles. 2 hours at max aerobic is 25km distance.
It works. Just stick to it. Also lost about 2 stone and now at 11.5 stone. I get the frustration but it does work. Check the ego and keep going. It will get quicker.
Scipio Afrikanus that’s amazing
I have just got a hrm, and I tried to stay in the heart rate zone you said, but I had to walk alot because my heart rate would climb fast then drop fast too. Is this normal?
Yes this is normal. Many athletes who are aerobically unfit or those who are getting started with running experience this. Consistency in training and patience are key. Over time you'll be walking less and running more
@@FlorisGierman thank you so much for the reply
I am 1 year out from my next big marathon having just completed my 1st with a time of 3:28. I would love to smash 3.00 next year!
Maybe a little too ambitious!?
I used the Runcoach app last year and it worked quite well for me. This had a very varied schedule of runs including
One long run at easy pace,
A shorter easy run.
A tempo session,
A Threshold session,
These included some interval training and off days were cross training with one day completely off.
So what i took from Floris here is that I should now focus on base building for the next 3 to 6 months. Do you guys include any speed sessions /tempo /threshold etc when you are this far out?
I am currently figuring my strategy for the next 12 months so would be interested to hear what you folks do and how it has worked for you.
I'll commit to this properly next winter when the ice on the roads makes any type of normal running dangerous. By the time the ice goes away, I should be able to do this at a decent pace that doesn't feel uncomfortably slow.
Hi Floris, I have performed two VO2 Max tests where Lactate was measure. My max aerobic HR does match quite nicely with the 180 formula. I have two questions, at the beginning of the video (2:20) you mention that the max aerobic HR is where 50% of the energy used is fat and 50% is from glucose. Is this the official definition? From my two VO2 Max lab tests my 50/50 split is at a HR MUCH lower than my max aerobic HR. Second, any suggestions of what to do in hot and humid climates? I live in Florida and trying to keep my HR down is near impossible due to just trying to keep cool. I'm always torn between just keeping to the same pace as at the beginning of the run(as my HR steadily climbs) or just basically slow way down and almost walk. It does not take much to shot past the max aerobic HR in Florida.
I'm thinking this is a formula for a younger man. I'm 61 and recently retired from bike racing. But this formula would have me doing my training below a brisk walk. My threshold heart rate is about 172. The 180 formula keeps me in the traditional Zone 1! I'm not dead yet!
In your case, why did you subtract 10 beats? Not sure what you said at 3:57 which was supposed to explain why you subtracted 10.At 3:00 you recommended subtracting 10 only if you have major illness or on medication. Sorry to ask, is that was your case?! Your training zone should be 146+5 = 151. Please confirm so help us understand your example
I'm a 21:33 5k runner (PR Oct '19) and currently running at around 22:00 min 5k. I'm 36 and according to this formula my training should be between 119-129 bpm so I'm basically going out at an embarrassing 7 min/km. Is this possible? Am I really THAT aerobically unfit? Also, I'm not quite sure what they mean by being on medication. Like EVERY type of medication that you take long-term is gonna affect your zone by 10bpm?
Thank you Floris,
Once I get my number then how often and how long do I train? For some reason I cannot find this info even on Phil’s website. Also I believe that there is supposed to be some warm up and cool down as well.
To keep running in zone-2 is very difficult for me because my HR is raising up to zone-3 easily. Is it acceptable walking in zone-2?
I did this for 12 weeks and it had no effect. I trained about 10-12 h a week always in zone 2, this is about 15 heart beats below my aerobic threshold and at the end of those 12 weeks the improvements were imperceptible. Did I do it wrong? Should I keep going? Could you specify the types of workouts you were doing and for how long?? Thanks!
Leave your ego at the door. Got it Floris. Great video😊
Floris, thanks for all these great videos on heart training. I started using the endomondo app 3 or 4 years ago and found that the app always tried to slow me down. When I finally followed the plan that it made for me I ran 26kms in the Wings for life world run. Is not much, but it was form. Since then I had followed it and find that the algorithmhas to be very similar to what Dr Phil and you talked in 2015 and in this video. Amazing recommendation. Thanks!!
WIngs for life looks like a really fun event. I've looked at it a few times but never ran it. Glad to hear you're enjoying my videos, thanks for letting me know. Keep up the good work on your runs and have fun out there!
I've just seen your video. Have to say I thought it was great, on a number of levels. Very well explained, and very interesting. I'm now extremely keen to start to implement this. My only concern is that at a slower speed for some reason I can get problems with my knees when I don't use my natural gait/pace. But I will work around that somehow. I did a slow, 10k run with my sister last year, so I didn't leave her behind, and a couple of days later I had a knee issue that stopped me from training for months.
Yep. I have to watch my left Achilles when running slower. I find concentrating on form and thinking about light feet is good. You need to avoid the plod.
Try and keep your cadence up, reduce your stride so you’re taking small light steps rather than hanging in the air and landing heavily and slowly.
@@mattmecham That's what caused the issue, unfortunately. The shorter strides.
Hi Floris. I like and use Maffetones principles and they make good sense but what I have not understood yet, is how to race. What heart rate applies for what distance? I guess the longer the distance the closer to my MAF, right? My MAF is 137. At that rate I currently running roughly 5:20min/km. for say 10km. But I know that I can do the same distance with 4:20min/km all-out in a race. Needless to say that the heart rate is going to be far beyond 137 (maybe 160 in average). And clearly, in a 100km I would stick to the MAF or lower.
Do the Maffetone principles only apply for training and the results are going to be seen in all-out contests? i.e. my current 4:20min/km will improve maybe by only 5-10 sec./km but the pulse and hence the intensity is going to be much lower and closer to MAF (maybe 145), if I train correctly?
Alternatively, do you advise that I should be patient and train at MAF as much as possible and wait until my min./km drop to the level where I want to compete?
I am confused.
Btw: thanks for sharing your video input.
Very helpful video. What camera are you using to record? Very smooth!
Thank you for sharing this information!
Would you still do strength training??
Thank you.
Also your lactate blood tests. How close were the results to your MAF. Thanks
Great vid. Thanks bud 🤙
Great video thanks! What would you recommend would be a desirable aerobic training schedule per week?
I need to walk frequently to stay in the zone, it's almost like I'm not running at all🤔
Should also mention that in addition to fat adaptation, running at this effort also trains your slow twitch muscle fibers and makes them faster so that when you do go running at a faster pace, your slow twitch fibers are contributing more to your overall effort. Also a big reason your pace gradually increases over time at the same HR.
I think your term bonking may have a different meaning than mine in the UK :o) interesting video as always , quick question does a low resting pulse rate make any difference to the training heart rate ? thanks .
Hi Floris. Very informative video.What pace is this you are running on the video?
Hello, Floris! Question for ya: I run on hillier terrain and I notice that my heart rate will spike out of my aerobic zone if I run on these steeper hills. Is it smart to turn the run into a hike in order to always maintain below the top of my aerobic max capacity? Thanks so much!!
Yes, you're definitely going to see HR going up faster on the hills, so best to walk or slow down significantly. I do this myself as well for my low heart rate runs.
What about just training in a fasted state, that'll make sure you burn fat because your glycogen would be pretty depleted by around 16hrs
Hi Floris, have just come across your work. I'm 28yo from Australia. I'm a decent level crossfitter, though i know i really struggle with anything aerobic, my HR always wants to skyrocket, which most crossfit style workouts require. i have always struggled running distance or consistent intervals. Currently if i was to run at my MAF of 150HR it would be at 6:30min/km pace and i feel like i'm basically walking. How many runs per/week would you suggest i try and give this a go at not exceeding 150HR to improve my aerobic system? will my CF workouts throughout the week interfere with my ability to improve aerobically??
Many thanks.
I guess Crossfit's metcons will interfere with maffletone. You should read this article: www.breakingmuscle.com/amp/fitness/the-hybrid-power-conditioning-program
Hi. Thanks for filming - making a very useful video.
I am on medication for high blood pressure. How much BPM I need to reduce following 180 formula?
Thanks
Nothing like forest trails! Best place for running apart from hills 👌
100%!!
Floris...I am finding on long runs that I am experiencing cardiac drift. My pace needs to slow even further due to several possible factors (heat- I live in Florida, hydration, nutrition, etc.). Anyway, do you slow your pace to stay within the recommended zone or let it drift up keeping the same pace from the start (which was inside the zone)? Thank you! Love your videos...especially your 100 mile run!! Mind blowing and very inspirational!
Yup, you need to stick to the heart rate, not the pace. Hopefully you've worked that out now as you posted this a year ago....ha! Happy training!
Hi Floris, I did this maaf since Jan 2021, the result is excellent, heart rate going slow and my pace keeping up from around 10 to 8, my goal is to pace 4, the question is: do you think this maf method can help me to catch this goal..? Any suggestions from you.tq Floris
I ran a 41:44 - 10K race, my trainings were mostly at 4:50-5:00/km for my longer distance runs (up to half marathon distance). I started about 3 weeks ago with low intensity training staying under 148bpm. I have to keep a pace of 7:00/km which feels very slow. Is it normal to lose that much speed when training on aerobic levels?
i thought i had ok fitness and can run 5k in 22:00; turns out my pace has to be 12:00/mile to stay below my max aerobic hr!!! yikes definitely got to leave that ego home :/ but already seeing improvement after 3 10 mile runs. i guess the less fit the larger the improvement.
@@MariuszDz yeah ego went out the window, first low hr run some kids passed me :D but my pace improved to 6:20/km below my max aerobic hr - after 2 months of training this way so will stick to it.
@@kurtverheyen5317 update??? thx
@@Andrei222222 I sticked to it, I am now running in zone 2 at around 5:40/km and I’ve run my first sub 20min 5k a few weeks ago on training. I ran my first marathon in October last year in 3:39:18
@@kurtverheyen5317 wow, so it really works :O
I started a week ago but I have patience :)
at the moment I have 6:30 per km
What if I run just for good health 3 times per week, should all my runs be in this zone 2 (180 minus age)?
Is it normal that that when I do the 180 formula I have to walk, to keep my heart pace correct
I find this too. To keep my heart rate under the MAF formula I would have to run/walk, and I found no change even after 6-8 weeks of training this way
That exact formula doesn't work for everyone. Some have naturally higher max heart rates. Some have a different loss curve than 1BPM per year. So over time, your number and the official number from the formula can be off. . IMO, If you don't see any improvement from keeping to the formula, increase your target by 5 or 10 bpm, and see if that helps.
In last 2 weeks I have seen few dozen of videos on interval training and Lactate threshold, and VO2 max and many things were clear, but I never understood how can I can only bike for 34-38 miles and totally burn out, where some of my other friends can ride century and one of my friends complete Seattle - Portland 284 miles bike ride. Finally after I watched your video I understood Glucose breakdown process for energy at higher ends and fat burning at lower ends.
Great, glad things are starting to click for you!
Floris Gierman question for you. I seen another video where cyclist said that when we rode it’s important to build the base by exercising in zone 2 and not go over to zone 3. My question is what happens if cyclist stays with zone 2 but ones a while goes to HR zones 3 and 4. Will that confuse body and it’ll get out of fit burning mode (like in kitosis diet) ??
hi🙋♀
if on a medication, and I keep training, does that effect the strength the heart build if i become off the medication at any point in the future?
Hi Floris.... I ran 3 ultra last year so my pace has dropped and I'm also in another task of running daily.... currently on day #802... but I have been running daily the 180 - age.... 130 pace
Not easy to drop that far back.... but can I ask did you start running every day MAF pace or tempo pace thrown in.... what do you advise....
Im easy going and have no races on until October so plenty of time on my hands
(Great video and explanation on the Maffetone 180 training
This makes so much sense to me, but I'm 63 years old, so my MAHR is 117. (I have seasonal allergies, so my MAHR might even be 112!) Even though I'm a Boston alum and run regularly, my hr gets to 117 at a brisk walk. If I even trot, I'm up in the mid 120s. Suggestions?
Hi Floris - I'm curious, for your marathon did you run at your aerobic pace? Or do you increase your HR max and push harder on race day?
I have a question. Does being in ketosis make this max aerobic training unnecessary, or would the two work together synergistically or do they have little to do with one another?
It makes sense but agree it's so slow. I've started and my minutes per mile is 11.13. It's painful.
What happens when you decided to "run" before you could actually "jog (walk)". We all fall into this trap in life...not just running. The world of "life hacks" has probably done more damage to modern enthusiast athletes than help.
@ Mark: I'd kill to have that pace right about now at my MAF range.
Before I started, I ran a 10:12 1.5 mile and a 22:21 3 mile.
My current MAF pace is an embarrassing 14:05 mile.
Barely faster than walking....
Byron Dean so it is normal then. I’ll keep at it then. But I’m sure I can walk faster
Hello. Any advice for a recent (July 21’) heart transplant recipient? Cardiac specialists have approved a 5k for this spring. Vagus nerve to heart is gone so pulse regulated by hormones only. Resting pulse is 105 and so far I’ve gotten my jogging pulse up to 155. I’m very comfortable in the low to mid 140s. Extended warmup necessary to flood system with hormones. Pulse typically reflects what I was doing 4 minutes ago, not my current pace so if I transition too quickly to a faster pace heart won’t keep up. Interesting stuff!
You said you'd link to Dr. Maffetone's website, "he's written a really good article about this" 4:28
Hi Frank, it was linked in my blog post. See also here: philmaffetone.com/180-formula/ Cheers
Just subbed...do you have any recommendations in 2020 for heart rate monitors/fitness trackers? The best product at the best value to ensure we're running at our target heart rate and will alert us if we need to speed up or slow down? Thanks for your videos!
Many great options out there. Personally I run with a COROS APEX watch and Garmin HR Run or Garmin HR Tri chest strap.
Loving these videos, Floris. Question though. What do you think of running quick strides (just 3 or 4) at the end of most of these easy slow runs. Do you think the added stress and raised heart rate would damage the gains from these aerobic runs and offset the purported benefits of strides (speed, form, conditioning, injury prevention, ROM etc).
mug7703 so stoked to hear that! Adding a few short strides at the end of some runs should be fine, as long as its very short 5-10 seconds and your HR stays aerobic.
I'd only do these when you're properly warmed up. Also many runners have weak muscles, ligaments etc. I'd recommend not do any speedwork until after several months of aerobic training and you've gained enough strength.
Occasionally when I want to add some speedwork without going anaerobic, is slowly jog or walk up a steep hill and run faster short sprints down. Once you're aerobically well developed, you should be able to run very fast down hills without going anaerobic.
Don't overdo the sprints, there is a time and place for everything. The base building is meant for that, many low HR runs. After several months you can start adding some speedwork, under the right circumstances as described in this video. Hope that helps answer your questions. Cheers!
That answers the question wonderfully. I'll take heed of your advice. I've currently been running for about 2 years but only 1 year more seriously...just did my first proper event which was a 19:34 5km. :)
Do you train mostly on trails? I was amazed to see your 100 mile run video which looked mostly on roads. How do you take that kind of beating?
All runs are aerobic except for all out sprints, if you don't understand sports science you shouldn't be giving out advice.
Mug the greatest coaches in the world, ones who have coached elites to medals in the Olympics and top marathons in the world all suggest strides. Only Dr Phil and his Pseudo science tells you speed is bad. That is why Dr Phil only has one success story that you hear about and that guy was already an elite stuck in a slump. None of this training is backed by actual science. Read about Dr Lydiard, he suggested slow base building, periodical training and speed to make an all around runner.
McGuck My videos are for runners looking to improve their running, health and overall happiness, I'm not aiming to educate elites.
I have a lot of respect for many of the different coaches and their training approaches, no mugging at all here. In some of my other videos I've mentioned specifically: "there are many different training methods to prepare you to run a fast marathon. A few popular ones are Jack Daniels Plan A, Pfitzinger, Galloway, Higdon or Hanson. Each training approach and plan has unique aspects, differentiating between the length of the plan, starting milage, ramp up, rest, days/week, longest run, intensity, etc.
These training plans work for many to accomplish their goals, but many runners fail using these programs as well. They feel the programs are too hard, they get injured, or the schedule just does not work for them."
There is a time for strides, however a lot of runners get injured, often the result of (too much/too fast) speedwork. Don't take only my word for it, I have received hundreds of comments and messages about this.
Mark Allen won numerous races and world championships and he credits it partly to Dr. Phil Maffetone's low HR base building approach.
There is no size fits all for any training approach. I have had great experiences with it and there are thousands of other success stories about the MAF approach of training and racing.
You might not be monitoring this video but what if your MAF rate still feels effortful. It’s about a 5/10 RPE for me. Is that normal? I barely had to slow down my runs when I started with MAF.
Nice video Floris very informative. I have a question. I have just started using the MAF method for IM in October. When I'm cycling I do my best to keep my HR rate at 136-141bpm which is my MAF zone, but during my rides there are lots of hills and my heart rate does elevate past this into 150's - 160's I'm going as slow as I possibly can and in the easiest gear ratio possible. is it ok to be dipping into the higher heart rates as long as the majority of my workout is in the MAF zone. Thanks for taking time to answer. Have a great day.
I'm wondering about this as well😀. Did you find an answer to this somewhere else?
Hi thanks for the nice info that you are sharing ) , i have a question : What is your opinion on the running schedule from december to June and preparing for Triathlon competition standart and spring distances ? I am now since 3 weeks also working on low pace and mid 155 heart rate it is not easy but it feels great tho/ I am planning to do that i hope no injuries and stuff and then beginning of March to start adding fartlek and tempo runs .... what you think ? Aiming is to have strong running after 1500 swim and 40 bike standart and 750 and 20 bike spring , thanks and good luck !
What tools do you use to build HR based plan (apps, devices etc...)?