This Stops 95% of Runners From Running Faster Using MAF Training
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- There are 4 things you need to do to be successful with the Maffetone Method and there is a strong chance you're only doing one. Learn what the other three are and how they will help you run faster
What is the Maffetone Method? Well, it's Heart Rate Training (a.k.a. MAF Training) and its really all about keeping your heart rate low (zone 2) while running to make sure that you are developing your aerobic system, the ability to burn more fat for fuel and to stay injury-free. MAF stands for maximum aerobic function.
There are lots of Benefits Of Aerobic Base Training For Distance Runners.
Aerobic base training is easily the most important part of every endurance athlete’s training plan. Apart from improving the overall level of fitness, it also prepares the body to tolerate more workload later in the season.
For distance runners in particular this period is a perfect opportunity to gradually increase the total duration of your runs and overall weekly mileage.
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💥💥I'VE BEEN ASKING MYSELF THIS QUESTION FOR 7 YEARS th-cam.com/video/gxrzUSyehdc/w-d-xo.html💥💥
Man, i have to say, your videos are absolutely fantastic. I'm a brand new MAF runner (literally one run old) and your channel is an absolute treasure trove. Thank you so much for what you do, please keep it up, you're helping people all the way across the world (I live in India). May you get all the subs you deserve. Have a wonderful day!
Thanks for taking the time to comment. Hi from Canada to India 👍. Thanks for the kind words. I’m trying to be helpful and document my adventures
Perfect! There it is Dave - running relatively easy most of the time, with some faster strides/intervals/short tempo efforts added into the weekly mix! Great advice in that video.
Thanks for taking the time to comment David. Yup it’s all about keeping it fun 😊👍
I'm using a 80/20 with the 80 being more on perceived effort. I did MAF enough to see the improvements and build a base, nowadays perceived effort (which usually work out about 8 beats over MAF) works really well for me. On days where I'm feeling low energy or fatigued I slip back to run/walk method to keep the effort down and still get time on feet.
Hey Cliff thanks so much for taking the time to comment and share what is working with you😊👍🏃🏻♂️. It’s nice to hear you are out there running 😀
Run slow to run fast, but I got this idea that being a slave to the MAF number and shuffling along was some magic recipe to do until suddenly became fast.. I think Perceived Easy Runs helps you find your true "MAF" hr or Aerobic threshold. For older folks like me, it often somewhat higher than the formula, and even Phil says it's just a starting point. A little intensity goes a long way and is fun, and making your running fun is really important to me. So cool to see you doing hill sprints, looks painful and fun..lol. good luck on your training and Race.
Hey AFlamingsword I hope all is well. Yes some faster runs can do a lot and make things fun for sure :)
I’m doing MAF on the bicycle for my endurance rides…but doing MAF rides exclusively will make you aerobically fit AND slow. Sprinkle some speed intervals into your training to train the upper end. I add a speed interval workout after every 4th MAF ride.
Running everyday brings your HR down in a matter of days. If you're struggling to keep your HR down, try increasing your frequency.
Thanks for this, Dave. I always appreciate your videos.
I started running again about a year ago. A buddy of mine turned me on to Maffetone and I joined your group a while back. Being 100% plant based for 11 years I figured you were a kindred spirit.
I ran a short race (2 miles) today.
It was my first run in a competitive environment (650 runners today) in 50 years. My only goal was to run every step of the race, utilizing Maaf.
I did it.
Like Butch or Sundance said, "You call that runnin?" It wasn't the fastest in the field, but I hit my goal.
I ran the course the night before and noticed I exceeded my Maaf range by 10-15 BPM but perceived effort was in a sweet spot. I think race adrenaline can bring the rate up without much change in perceived effort. At least that what happened today.
At 68 years old I think my best running is ahead of me. Best is more than speed.
Next step is a 5K. I think my speed will improve. I enjoy monitoring heart rate and see that as a key to speed improving.
I'm a retired PGA golf pro. Today's run took us by a golf course. I was glad I was on the pavement circling the course instead of chasing the little ball. As Bob Seger says, "Turn the Page."
Keep the good stuff coming, you're making the world a better place Dave.
PS. Was helped by a David Goggins quote today. "Don't quit when you're tired. Quit when you're done!"
Hey Steve, thanks so so much for watching the videos and taking the time out of your day to share your story. PGA pro.....sweet! I'm sure you have all kinds of stories to tell. Keep running my friend :)
My mile/min was 13:50 at HR144.
8 months later my mile/min is 9:30 at HR144
Dave, looks like the passion is returning! Ya, I noticed with MAF that I can get rather stale with the same repeated effort level day in and day out. OK, I get bored. I've read most of Phil's research and reports from training triathletes and runners and there is a point his training plans where he does add high intensity efforts. He normally places the high intensity efforts about six weeks out from the event and then tapers into race day.
As a track coach, I actually train my athletes with speed first (in some cases 5 meter rolling start sprints x 3 efforts) and then adjust their endurance training based upon athletic age, progression rate and so forth mainly to develop proper stride mechanics. Anyway, we can always run fast because of the way our bodies function. In other words, we can sprint away from a bear for at least 8 seconds even if we haven't been training.
With any type of speed work, recovery is king. The Sleep Pillar is great because sleep is a massive component of recovery. Are you spending time in the gym with strength training? Are you doing any kind of single leg training?
Keep learning Dave! You've nailed the most important aspect of training which is learning how to listen your body! Great work! Be Well and Run On!
Gordon, thanks so much for sharing and for the kind words. I'm always learning and listening. I'm an open book . I don't go to the gym but I do strength training at home. the single leg will come in time as I get stronger :)
Thank you for the wisdom my friend, it really is beneficial.
You’re very welcome John 😊. Thanks for watching
Nice summary but sorry can’t agree with your HR tip on going regularly above MAF HR. Your HR should actually decline vs speed and you should be aiming for even lower HR as time goes on. This is in line with the science of HR vs lactate threshold (LT1/VT1)
The Mafetone method is really a starting point to get people in approximately the right kind of HR zone where they can start to maximize aerobic fitness progression. The idea then is to keep building your aerobic base and running speed at a lower and lower cost (HR). You will get faster, but the cost (your HR) at any given speed will decline. I know people in their late 20s who are doing Z2 training at around 105bpm, right at the bottom of Z2, but they are fast at that HR. They can basically train more and more, or incorporate more intensity when required because the cost of their easy sessions gets lower and lower
Should you stay in the maf zone for all training sessions when starting this method? No speed intervals work?
MAF doesn't make you faster it makes you slow down less. Consistent! If you had a choice of running 3 fast workouts or running 30 slow( go slow.) Increase your time , workouts of 90 min of slow show results and then mix in a little higher intensity stuff. For most recreational runners 90 min workouts plus 1 or 2 sessions of increased effort has a bunch of potential.
Hey there brother! Did I just catch you in Hench Herbivore's live stream? Just subscribed to your channel. 💪😁 Greetings from the UK, I've got a half-marathon on Sunday! 😺🙏
Thanks for the sub. Not that I know of. How did your half marathon go?
@@ThePlantPoweredRunner Oh ahahah, maybe it was... Another Plant Powered Runner? 😅 I guess there are a few. 😁 It was really tough, but we got it done, cheers bro. 10K coming up in a couple of weeks, next. 😁👍
@@JivecattheMagnificent sweet! 10k can be a lot of fun as you don’t need to think about much other than running. Let me know how it goes
@@ThePlantPoweredRunner Cheers brother! Yeah, true that! 💪😁
This dude is fast: he changes room every time he ends a sentence.
LOL, I'm the flash.. :)
impossible to get faster without speed workouts. if you wanna race at a certain pace you have to train at least (if not faster) at that specific pace. As simple as that! MAF is ok for newbies, building up aerobic base or if you're coming back from an injury...
Yes, I agree 100% 👌
Great video! I'm struggling with HR until my cardiologist appt next month... I'm on blood pressure meds now, and have no idea what I should be doing, other than capping my max HR at 155 until the appt... which happens to be a few days after my half marathon. 😆 Any advice for HR training while on BP meds?
Also I noticed the dressage horse in your window, very cool! I'm a horse girl myself.
Hey Kelly. how did things go with your dr? if you are running while on BP meds it's -10beats in the MAF world. My wife and daughter ride ;)
Wait, so what are the 4 pillars? Consistency, sleep quality, increase distance/time, and what?
Diet
MAF doesn’t work for me because of caffeine in the morning before a run can have your heart rate way off. I go by efforts the past 5 years and made improvements. I always do easy runs all week and sprinkle a long run and speed workouts.
It's great to hear that you've found a training approach that works well for you! Everyone is different, and what works for one person may not work for another. It's important to listen to your body and find a training approach that feels right for you.
It's interesting that you mentioned that caffeine can affect your heart rate when using MAF training. MAF training is based on the idea of keeping your heart rate within a certain range in order to build aerobic fitness and avoid over-training. If caffeine is causing your heart rate to be higher than expected, it could impact the accuracy of your MAF training.
Going by effort and combining easy runs with speed workouts and long runs can be a great approach for some runners. It allows you to balance the stress of harder workouts with the recovery and adaptation from easier runs, which can lead to steady progress and improvements over time. Just be sure to listen to your body and adjust as needed to avoid injury and maintain progress. Keep up the good work!
Must be nice to run on asphalt 🤣💪🇨🇦
It sure is
Being 58 my maf would be 122.
I cannot run at any pace and not exceed this. Resting HR around 50. I find to stay around this HR I need to walk most of the distance. Running at a very slow pace results in HR climbing to 140.
And suggestions?
I'm 56yo and have been doing MAF for a little over 2 years. My range is 113-123. I suggest adding in cycling every other day. Run/walk every other day. Walk as fast as you can to meet your MAF range if you can. Be patient and consistent and your HR will adjust. Try not to stress. Eat whole foods.
How's your weight? Cut refined sugar in all forms, hold that for a month, you will lose three pounds, continue like that and HR will improve. Do the walk/run method.
I should do a video on how things improved when I cut out sugar for a month
Maff may not make you run faster but it will, help you slow down less...
oh, yes for sure.
MAF helps your heart, not your musculature.
yup, my heart is feeling good these last few months. How are things with you Jim?
Not tendons?