The #1 Thing You Can Do To Run Faster | 100-Mile Ultra Prep
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- Опубликовано: 7 сен 2024
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It's also important to note that every runner is DIFFERENT. While the science behind thresholds and heart rate is pretty clear, thus this formula you're sharing, there's ALWAYS people whose bodies respond differently. I've been a runner since I was in the third grade (im now 28) and even though my resting heart rate is SUPER low, my running heart rate is above the average. I can never stay within the supposed "aerobic zone" for my age. I've had MANY tests done to ensure I'm healthy, everything's perfect, it's just how my heart reacts to cardiovascular activity. So again, TRY as hard as you can to stay in the zones, but also understand that sciencitific formulas aren't a rule, they are an average.
Always keeping the people motivated. Ran my first half marathon last week, and a new PB 5km today. Thanks for the inspiration.
ruclips.net/video/rNjXXrbpS1A/видео.html
What time did you get for the 5k? Currently 15 years old trying to get sub 20
@@jeffmiller8257 I got a sub 22 mate! Sub 20 is next on the list! Best of luck mate.
Nice! Congrats! I just ran my fastest 5k and 10k yesterday… well, fastest since I used to run track 20 years ago 😝
After I got out of the Army in 2005 I became a slug and didn't exercise at all until this year. I was 215 pounds and lost over 50 pounds in 7 months and started running again. I ran a marathon in October and a 50k on Saturday. I'm a pretty slow runner but after working out with kettlebells for a few months I've noticed my speed is increasing quite a lot. I can run comfortably at 6.0 mph. I'm in my upper 40's and didn't treat my body very well for like 15 years. I'm just so happy that I turned things around. Way to go on your half marathon and PB 5k. I felt great doing a 29 minute 5k at 46 years old the other day. It's my PB!
to any new runners out there - if you try the maffetone method don't worry if in the first few weeks or month you need to do a combo of WALK/run in order to stay within your range. this is perfectly fine and after a few weeks of CONSISTENT running, you'll start seeing the effects. i also live by this method.
The only way for me to stay within my range would be to walk. but I am going to try it. Thanks.
I just posted this above.. yes did 8 miles the other day and wow was it hard to stay below 145. I’m going to keep this up though and try to do this 2-3 times a week and see what happens. I was at about 12/13 min mile pace sometimes even 14min. But after 8 miles I wasn’t even tired or sore the next day I felt like I could have done more miles. Do you recommend a distance to shoot for for max effect?
@@jdpst20 that's awesome. stick with it, consistency is everything. regarding distance or time, it's kinda subjective. at zone 2, anything under an hour is typically not helping much. so i try to get 1 long run a week and focus on MAF. for other runs, i mix it up with speed/tempo stuff. and as for distance, a good rule of thumb is not to exceed 10% of prior weeks volume. i build up each week 1-3 by 10%, and then week 4 i back it off, and repeat that cycle starting week 1 at 10% more. this is my prep for an ultra marathon (100 miles) and has been great for building and not getting injured.
@@wrxzboost yeah I pan to mix in some hill sprints and intervals or 60/120 walk sprint training. So for thr 1-4 week cycle you’re saying say I start with 8 miles week 1. Week two I’d shoot for maybe 10-12 miles on long runs week 3 maybe 12-15 and then week 4 back off to 8 miles. Then week two start at 10-12? And so on? I think I have that right. Also considering working on low impact cardio ie. Rowing and cycling.
Started MAF, had to walk every few minutes to keep pace down. I started around 12min/mile. Your body eventually gets used to it. After about 3 months, I could do 11min/mile pace no walking. Now about a year in, I can run 9:40/mile under MAF. Most of my long training runs are about 10:30 pace - its all good!
Took a full week off of exercise after completing Ironman Arizona last weekend, and I think I'm ready to get back at it after watching this video. Coach Natasha spotted my BPN hat and rode her bike next to me for a mile or so of the marathon. I'll never forget it. Thanks for the endless motivation Nick.
If this dickhe@d motivate you...then I geuss it didnt went tooo well....🙄🙄
What a great video. I gonna break this down in a video! I hope you will like it. + 1 sub 🔥
a simplified method of building your aerobic engine without using a heart rate straps is to run easy for the majority of your runs. you should be able to maintain a conversation without much effort if you actually running easy. this will do the same thing nick mentioned, but is less device intensive.
My aerobic pace is soooo slow though. Hard to believe its helping you in any way.
@@user-ee1fn4vt8b one of my friends is a 24:30 8k runner, 4:56 mile pace for 5 miles, and he regularly runs between 7:30-7:45 pace on easy runs depending on how he is feeling. its how you get better, it takes time and commitment but there is no way around it. you get faster from doing speed workouts, stronger from doing easy runs, and in order to run your speed workouts well, you need to take your easy days easy or you simply won’t be recovered.
I can have a conversation at my threshold pace as well so not sure a beginner. Gets it either. HR is cheap and gives feedback so beginners learn to connect effort to a number.
True, but from the perspective of someone who just started running a month ago, what I perceived as an "easy run" without any type of heart rate monitor was actually well outside of my aerobic zone, which I found out once I started tracking it. I have to run incredibly slow...12min/mile...but I went from _never_ running to running 7 mile routes in the last 3 weeks so it's working at least.
Question, I am a new runner, and started to implement the MAF method nick mentioned in the video. Right now for me to stay in an aerobic zone (158 or less bpm) I have been running at about a 10:10 minute per mile pace for 3 miles. Should my easy runs be long or is it okay if I stay at 3 miles and gradually build up mileage every week (for example run 3 miles this week, next week 3.25 miles, week after 3.5 miles etc.)
You will 100% need to do walk breaks when first starting MAF. I am a big guy and didn't realize how much I was running at 165 to 175 heartrate so I had to walk 90% of my runs to get to that level. I now can do 5 miles under 150. It just took a while. But the MAF has helped SOOOO much.
How much have your times improved?
@@davidbowman2035 I went from not being avle to run a mile to being able to run 10 straight without walking. I dont run faat but i went from 14 minutes per mile down to mid 9 minutes per mile. what MAF did for me was help with cardiovascular endurance. after the first month doing it I felt i could run forever.
So when you started, did you walk most of your long and easy workouts and supplement that with speed sessions as per Nick recommends ? I’m also a bigger guy. I’m getting a HRM soon but I imagine I’ll be walking too.
@@mavstt5822 I became too sore when I first started to run. so instead of running i tried to up my walkikg tempo. then I started doing run/walk but running 30 seconds then walking for a minute then running for 30 seconds etc. Wventually I was able to jog very slow (around 13:45 per mile) amd could do that for a long time. like 4 or 5 miles at that pace. I didnt add speed work until my body could handle my weight and my knee problems.
@@DarinPirkey thanks a lot for your helpful response! I’m looking forward to this journey. All the best 👍
I think 13:25 is such a crucial part of this episode. Patience is absolutely key when training at your aerobic threshold. I remember starting out and getting so frustrated because I was running soooo slow compared to what I was capable of. But over the course of about 6 months I’ve gone from around a 10:05 min/mile pace to anywhere between 9:15-9:45 min/mile pace at my aerobic threshold and dropping. Be patient with it. Just like Nick always says: consistency is key to success!
How long is each run at this slow pace?
Thank you for this. Very relatable
Hey man. Thank you. I needed to read this. Just finished a full marathon this last weekend, but I have been training above my aerobic threshold. I'm missing an opportunity on doing this work. Got a 50 mile race coming up and I don't care about the finish time. This might be a great time to focus on building up my aerobic capacity. THANKS!
@@miquelbiggs5721 At the time, anywhere between 4-13 miles, depending on the what the training schedule said!
@@surferzero57 Congrats! I was training for a 50k when I wrote that and had the same mindset. So much can happen over that many miles, so I had to just take it one mile at a time. Good luck!
Just started MAF training about a month and a half ago. First run was a 5 miler and at my MAF HR (154), I ran a 10:55 pace. 6 weeks later, I’m now running 6 miles at under a 9 minute pace (HR still @ 154). Can’t wait to see where this consistency takes me.
Thats awesome to hear. How are you doing 5 months later?
@@ChristianHadahe died
You are addressing one of the biggest misconceptions around running in this video. A lot of people I know hate running, because they're going way too hard every time, which makes them stop running. I myself started out this way, but through some miracle I kept on running untill I found out that running slow builds endurance, not running fast all the time. If everybody knew this, a lot more people would be running.
By the way, for me personally, 180-my age (I'm 18 years old) is still a bit high. I like to keep my heart rate around 150-155 for aerobic runs. Not based on any science, but more through personal experience.
ruclips.net/video/rNjXXrbpS1A/видео.html
Same im 22 and find around 160 quite high so the low 150s defo feel on rpe scale of 1-10 around 2 or 3 which sounds about right. I totally hated running as a child for that very reason. Now i love endurance sports more than a good meal haha
So when do u mix in more anaerobic runs? Or is it more beneficial just to do aerobic runs and build it up through consistency. I’m just now learning ab all of this type of training regarding my running. What distance is preferred for someone starting this and when do I increase my speed/distance?
@@ryanrobinson8504 As Nick explains in the video, about 80% of your runtime should be aerobic. What distance to run really depends on your level. Look at how much you run right now (weekly mileage). Do you feel like you can barely run that much? If so, take it easy. Do you feel like you can run more? Run more. When to increase your mileage is really a thing of listening to your body. Don't make yourself run enormous distances at once, just for the sake of increasing. When you feel like you can increase your mileage, do so gradually. Maybe add 10% distance. This so you don't overtrain.
If you have anymore questions, look around on RUclips. There's a lot of helpful stuff out here.
@@ryanrobinson8504 Most marathon plans have 1 anaerobic run a week. and if you run that 30-45 min at 95% HR you'll notice that run starts to get faster. And with time your aerobic runs will get faster at the same MAF HR. *NOT AN EXPERT JUST WHAT I EXPERIENCE.
Perfect timing. Got a career fitness test and I want to get a time that surpasses the standard to pass. Thanks.
So glad I caught this video. I've been lifting for years, just got into running though. About 5 weeks in and my heart is at 170+ 100% of the time. I'll run for real 6 miles at 180 BPM so that obviously has to change. Just like weight lifting, I need to swallow my ego and train properly to lay down that foundation.
Wow, I can't believe I never thought of this! I will be implementing this I to my runs immediately. I appreciate everything you share with us, Nick!
How did u go? A year later. Low heart rate running. Im about to start I think. I like the idea of not letting my ego take over and flirting with injury.
Dude for like a year I was keeping my heart rate at like 180, getting as high as 208 running up and down mountains with a backpack full of rocks. All my training runs I was red lining it. NEVER really got faster. I was at like a 9 mile pace and never got better. Then I read this book 80/20 running, and basically he said you should do 80% of training at a super easy pace, and 20% at high intensity. Allows for more volume at slower pace. Instantly started getting faster.
I love your content so much man. You inspired me and probably many others to start running next to lifting and now I’m m the most healthy and fit I’ve ever been.
Same! So much more fit since watching Nick's channel
Something I’ve noticed as well. I took up swimming a few miles a week forcing me to control breathing and heart rate. My 2 mile time went from 1330ish to 1206 in about 6 months or so.
If you are one of the few people that would hit the thumbs down button, you probably never ran distance. Keep up the hard work, Nick!
I truly don't know how this man finds time in his day to do everything he does.
seriously my question every video lol HOW DOES HE DO IT
this channel and Nicks lazer focus keeps me going to the gym day after day and hitting the road running. thank you Nick!!
I've only been running consistently for the last 3-4 months and Ive been doing exactly what you did in your first 2yrs. My logic has been to get better just push harder and force my body to adapt. I'll trust your experience and try incorporating some lower effort lower HR runs.
Exactly. Also look into mile repeats, Yasso 800s, and tempo runs
I trained for months solely at MAF. 40 - 60km per week, following Maffatone's method strictly. Never got any faster at that heart rate. After a week of mixing up my pace, all of a sudden my MAF pace went up and I was running a full minute faster per km at the same heart rate.
Now I do like Nick said - 80/20 with the 80 being MAF pace.
Mate - this video was just what I needed. I am an experienced triathlete/runner but learned a lot. I actually was pausing the video to take down notes. Keep up the great content - Scott from Australia.
Garmin watches also have the awesome feature of HR alerts! You can set it so your watch will buzz if you cross your threshold HR, so nice.
in my opinion the best approach is 80/20 rule but use a Stryd power pod as well as HRM. When you see your power output go up over time for the same HRM you know you are making progress. also if you live in a hilly area, variable temperatures, then relying on HRM alone is not so great. i know more cost, but Stryd has great structured workouts so takes all the hassle of how to do your tempo/track work and at what level of exertion to do as it works it out for you. it syncs with Garmin/Apple so is my view is a winner
I just started maffetone training today after listening to you on the power project. I'm finally starting to come out of my plantar fasciitis hole! I'm 40 years old and man it is hard to stay under 140 for me. Hopefully I get better at it. I kept it under 150bpm at 10.11/mile, but felt really good for the first time in a while.
It will get better!
Thank you. This video really helps. Description of me currently running perfectly all out every time.
Thank you I will try this! I’m 58 years old have done 4 1/2 marathons took 2 years off (2019 they found cancer in hubby, but we prayed & God healed him! 2020 was the 2nd year) Then did a full marathon this year. In training with our group there was a guy that ran so slow (he did the heart rate thing) but he ran a full marathon this year too. I checked out my stair workout and my average heart rate was 122. Should I bring it down to 112?
Can't wait for your cook book! This morning I did 5k trying to hit my aerobic base trainning and felt so smooth! Thanks for the inspiration Nick!
It's gonna call for a lot of ketchup lol
Is it out?
I've been running MAF for a year, and I went from 8:30 pace to 9:30. Now I'm back to around 8:30s, but it's freezing cold in Ohio.
Honestly this video is very helpful. More than a lot of people don't know about the running heart rate you mentioned in this video. It also took me two years to understand how to run fast so hopefully this video will save someone two years of injury & over training. Keep up the good work Nick 🙋🏼♂️
100 percent correct. Been doing MAF for over 3 years and it works. Marathon PR went from 3:51 to 3:13 at age 45. Funny thing is if you are a new runner I can 100 percent guarantee you a marathon PR if you do all your training at or below your MAF HR...and you will likely avoid injury.
I am at your age. And I was strictly to that 80 to 20 rule, that in 3 or 4 months I was able to run half marathon distance with avg HR 116. Of course it was slow jog, but after that building aerobic engine my body was really ready to do some hard works.
Lets go get some PRs next year :)
For past 2 months I got recommended your videos. I don't know anything about you or what you have accomplished, but I have learned a lot from you based on your mentality. I can say it really helps my focus on my goals. The only thing is you do motivate me to run LOL which I don't do much of. Cheers
I love your videos!!!! ❤️ 💪 If you want that shake to repair your muscles has fast as possible in that 30 minute window then don't make the shakes so thick. Thats like a desert. I almost want it like water so all the protein and carbon gets soaked up life a sponge very quickly a d effects recovery tremendously. You might as well eat chicken breast an potatoes both boiled. I have a PhD in nutrien, body mechanics and effects on muscle protein synthesis and I stay up to date. That thick shake is only making your body work harder to absorb in that critical 20-30min post workout window. You wants the same stuff in it just more water! Wayyyyy less viscous for exponential recovery. It's simple science at the end of the day I'm 6'1 6% body fat I guess and 220 lbs natty 33 yrs old.
The 🐐🐐. Thanks man! Gone from couch potato to running half marathons with ease just by following you man 👏🏾👏🏾
Super motivating content Nick! Trying to set a Guinness World Record for the fastest blindfolded marathon for Leukaemia foundation this weekend inspired by your content!
How did it go?
Also, this topic is one of the most important for young guys to understand. I’m 25 and I wish I knew this at 18
I watched your video this morning and tried running this evening. It's a lot harder than I thought it would be. I had to run/walk just to keep my heart rate steady. But like you said to have patience with it. Thanks for the tips 💯
Perfectly normal, stick at it and you won't need those walks soon
Lol just finished the last vlog about the sub 2.50 marathon and now I’m on to this one, perfect timing 👌
a good rule of thumb to find the area between aerobic and anaerobic is when you start having difficulty and or not being talk or hold a conversation because you are working too hard. Works for me. Thanks for the content, always!
you read my mind when you talked about how slow you’d have to run in order to meet the aerobic heart rate. Wasn’t gonna try it until you said you had the same problem, it’s nice to know i’m not the only one. Definitely gonna give it a try
Problem with me using this method is that I'd have to run at around 10:30 - 11:00 min/mile which awfully slow for me
@@solefreak2 yeah i’d suggest just putting it aside for now and working up to at least 9:30-10:00 that’s where i’m running right now n i don’t feel like i’m borderline walking
@@solefreak2 when I started with the MAF method I had to slow down to 12’+/ mile. It felt ridiculous. Had to walk up some of the hills for the first couple weeks. Now after a year and a half I can run (when well rested) just under 9’/mile at the same heart rate I used to have to run 12’ miles at. Also, I slashed 46 minutes off of my marathon PR using this method!
@@madisonic0 That's brilliant, I will give it another try and see how I get on.
What camera does Nick use for his videos ? He’s looking quite crispy and fresh, almost like his meals.
Implement mediation style breathing, wif hof breathing methods, etc while running to control heart rate as well.
Pretty new to running and can run 13 at my MAF.
thanks Nick!! these bi-weekly videos are keeping on my healthy lifestyle journey. just hearing the drive in your voice helps 😂
worth noting that perhaps the cheapest set up is a heart rate strap and an app, dont necessarily need the watch which is often quite expensive
And running in your aerobic zone will also greatly reduce chance of injury while your beginning as it keeps your stride shorter while your body adapts into running. I learnt the hard way and am slowly getting back to it building distance and staying in my aerobic hr window..even if it means walking up the hills sometimes. 👍
Garmins have a great built in tracker that tells you how long you stayed in different heart rate zones.
Apple Watch has a 3rd party app that automatically tracks in the background when working out.
Understanding your heart rate is huge not only for speed but also distance. In short time you’ll see improvements, such as lower heart rates while sleeping. Then it kind of becomes a game to see how much of a better runner you can become and how healthy your heart gets.
which 3rd party app?
How do I run under a 6 min mile plz help
go faster, you're welcome 🙃
increase your cadence
Leave Dooood at home
Most trainers say time on your feet. Put in the miles and like nick said work 80% of your workout in the easier heart rate zones. I did swimming which forced me to control my heart rate and breathing and my sustained mile time was about 6 flat.
Dedicate a few weeks to speed work to get those chicken legs going fast enough, leave dood at home and give'r.
The problem with the MAHR that you discussed, is that I am 61, and that gives me a 119, that's to low. There is an adjustment that is used at older ages, and based on your condition. Based on the Maffetone math, my MAHR is 134.
garmin will actually calculate anaerobic threshold (should be the zone 2 upper limit) and will keep adjusting it based on your run history... using the simple method used in the video i got 142 and had to literally walk 2/3 of even shorter runs.... after doing this for a couple of weeks and several interval-sessions (including max effort) my garmin beeped and told me it detected a new threshold of 146 - and while it still is a silly marathon shuffle pace, i can finally "run" my 80% :)
You should get measurements of your heart rate monitor on the watch and the chest rig and compare them. Get like 8-10 measurements while walking, jogging, and sprinting. If your watch is close to the chest monitor, then you probably don’t need the chest monitor anymore.
Aayyee we got the same shoes.
In june I started running for a fitness test couldn't even do half a mile. Today I just did 4 miles straight for the first time. Working to a 10k! Your videos motivate!
Additionally have lost 30lb
Thank you 🙏🏻 very much for this information. I am 48 years old, and I run 5 km daily. Good to know your heart rate while running
Ok Nick, I’m going to trust you and start running according to my heart rate!
Just did a 5 mile and slowed down to a 9:59 pace, but still at 153 heart rate. I’ll probably have to go 10:30 pace to get it down to 140ish. Thanks for the tips!
Focusing on MAF for my first marathon was my downfall. Trained 90% at low HR for 6 months. Got down to 8.30min miles at 135bpm. Im 35. My resting HR on the start line was 130. As soon as i started running it went to 150 and just kept rising whikst avergaing 9min miles. By mile 17 it was 165. By mile 19 i was cramping in both quads so bad i thought id have to retire. Walking mile 20 my HR stayed around 150. Had to shuffle the last 6 miles in agony. Id done 3 x 20mile runs all sub 3hrs in the 10 weeks before and averaged about 140bpm for each of them. Diet and nerves are huge factors. I have a 41.35m 10k and 1.33 half for reference.
To me it sounds more like pre race nerves gone wrong or being slightly over cooked on the starting line. It does sound like u have a great foundation of endurance and speed from that 10k and hm. Good job! Definitely a sub 3:15 or 3:10 in ur legs if u can extend that capasity even further.
Nick Bare :
" the inspiration - fighter ! "
keep going !
Thank you for continuing to motivate and inspire Nick. Love your content and am excited to watch you for years to come
New to the channel but I really enjoy this guy and what he brings to the table
Can’t wait for the cook book, literally can’t explain my excitement. Been waiting for a eating lifestyle change and the way you eat follows very closely to things I already like
This is spot on! Pace is embarrassing. But it improves quick if you are diligent.
How many times a week have you always run? How many rest days, etc
Love the way you explain everything, happy to say I will put in practice this method to increase my performance , keep it up champ 🙌🏻
You should do blood lactate testing.
We do that on the national rowing team and it works out your exact (or at least the best estimate) of your hr and pace zones. If you do it on a bike or ergo you'll also get your power zones.
Which can be really helpful because your HR zone can change drastically depending on fatigue (more so than power I found).
Sometimes you can be really fuatigued and your heart rate can struggle to get up and on those days you can use pace.
Then you re take the test every 3-4 weeks and re set those zones.
Specifically used for t1-thresh hold zones.
first sprint triathlon is in 5 weeks, inspired by you. i’ll be seeing you at ultra races sooner than you know it
The basic problem with amateurs (like me!) is to realize if you want to get better, you basically have to overcome four basic mistakes:
* you are running too fast when you shall run slow
* you are running too slow when you shall run fast
* don't take the easy way. If you can't run uphill, just slow. Don't avoid hill during training just because you can't get up there without walking. You will need those muscles. You finished ultra marathon? Cool, but walking isn't a "loss"
* plan ahead and don't get hooked on short-view goals. Trying to beat fastest mile, two, five or ten over and over will... get you to what is exactly at 6:16 and 13:25
Two thumbs up for Aroebic training. However, the 180-age does NOT work for the older athlete. For example, a 60 yo. fit triathlete would have to keep his HR at 120 or below and yet he would likely test with a VO2 Max at say 42-45 and Max. HR of 180 -185. Based on VO2 max and Max. HR... his Aroebic threshold would be in the 135-145 range... which is WAY off from 120.
Thats EXACTLY what i was thinking...180- 53 = 127...i am pretty fit and daily on my 40 min pre work out run i average 145...
His footstrike is so good, I think it's got to be one of the areas his coach hammered on. So many people jump-jump-jump on their knee cartilage and construct 80% of their stride from a long footstrike. I run for like 100m at a time to train myself into that brief, propellant foot strike.
Best thing ive learnt for someone whos MAF puts me at about a 12:00/mile pace was to run the downhills and flats and walk the hills
Freakin pumped for that cook book to come out been needing help for healthy dinner recently and thanks for always going one more for us!
I have been waiting for a Bare cookbook for a while. Looking forward to it.
Bedankt voor het maken van de video's ga zo door. je geeft mensen hoop en kracht bedankt !
Bing watching the @Nick Bare channel. 717 episode's average time 10min per video = 72 hours of non stop watching..I don't know ...It's a stretch but worth it to stay motivated..Training for my firt Iron man.Will be vloging my experience and start my own podcast..Definitely will mention Nick ..Go one more !
Definitely getting that cookbook!
I’m getting back into running after putting lots of weight on and becoming very unfit. Looking forward to implementing this training style!
You are so right , started running on my own and always went tempo , yes I got fit but to a point never any faster , now just about 2 weeks ago I entered a club , evolve Endurance club in Malta , has kesra my coach , and man I already see huge differences , it takes patience but worth it , commitment and patience is key , training for a full marathon , great video ,keep it up , 30 miles are awesome I usually work with kms 🙏❤️🥇🦁
one of your more important videos ----all novice runners need to do this (MAF)
Was asking this question a couple months ago so glad you made a video on this topic!
Your cook book will be the best! Can’t wait.
Thank you so much for this video. I’ve been asking this exact question the last several weeks and haven’t found anything explained this easy.
Nick you are the first person to ever tell me about this! Thanks man! I have been stuck at the same time for so long with my heart rate in the 170s. Can’t wait to try this out!
Thanks for the advice will be using this method for my runs.
Cook's book would be amazing!!!!
you are nadiii akha nickolas bare much love
I have been doing MAF for 3+ months now. When Nick says it is frustrating, he is already in incredible shape, it is going to be even more frustrating for a less fit person....the avgerage joe (me - 28 - weight training but little cardio training - don't time my miles but first leg of a murph for me is ~8:30) is going to be "running" 14-15min/miles. The MAF test is 5miles and i had never run more than 4 miles. It has taken me 2 months of 1h runs every other day + Sunday long runs just to get to a place where I can easily control my HR under MAF on a 5m run without walking. I am just starting to see my MAF pace decrease maybe 10-15 seconds per mile from when I first started, though at much longer distances. My longest run is now 10M.
Given the nature of the MAF test, the distance could be adapted for runners of different levels. For someone who is new to running or doesn’t do much mileage, a 3 mile MAF test would still give some indicator to track performance over an extended period of time. Hopefully, after doing a program based around a 3 mile MAF test, said person would’ve been able to up their mileage to then being able to do the full 5 miles MAF.
Even for someone doing a couch to 5k program, I’m sure they’d get something out of doing a 2 mile MAF test but choosing a 1/2 mile increment instead of 1 mile. It’s all about finding a way to scale programs to fit your needs and current experience level!
Romanov says this isn’t true, you simply have to accustom yourself to the rigors of maintaining & sustaining a higher falling angle. People break at the waist first as fatigue sets in because it takes serious core endurance to basically plank that long under increased pressure. The shoulders also need conditioning to keep unweighting the feet thousands of times.
I really hate when my local stores don't have the exact ingredients...but at any rate it was great with what I could manage to get. Thank you for sharing!
Hi Nick, thanks again for the video. Very interesting video. Will put it to practice later today.
You got me motivated man. I ran twice a week and do lifting for 3x a week. I wish i could get one of your supplements lol i’m from the Philippines btw 😊
Nick have you ever listened to Chris Hinshaw? He is the aerobics capacity subject matter expert for CrossFit. I think you would enjoy his work, there are many podcast and interviews with him and deep dives aerobic capacity
I'm in England and I do parkrun which is slowly expanding in the US. It is a 5km distance which I can do in 28-30min.
At the beginning of last year I had an aim of running sub 28 consistently thinking running faster would burn fat.
After learning about aerobic running, yesterday at parkrun (4 Jan 23) I still found it incredibly difficult to keep a low heart rate.
So I am going to conduct a year long experiment to focus on my heart rate and see how much my times improve.
I’ve been waiting for this video. This was so helpful. I’ve been trying to improve my running lately
Wow.. I started running about a month ago and my heart rate avg is 155 at around a 12min/mile pace. Kind of frustrating when I want to run faster but trying to stay in an aerobic range.
Incredible, I ran 6.2 miles at 8:15 min/mile and my average heart rate was 165 bpm.
The man is 10000% correct,, ive cut 2 minutes off my mile time in just over a year
Nick needs to do a casual clothing review, fit dudes struggle with finding clothes that fit, and it seems like he's got brands nailed down.
Pumped for the Cookbook!.. and that it’s free. Even tho I’d still have bought it. Haha got my BF order for 3 months of protein and G1M and am starting training today for the PR in April!!!
Basic question here: why bother with heart training? Why not just add more volume of total running and make sure you run slower on those runs?
Heart rate is all over the place. You can throw on three layers of clothing on a cold day and jack up your heart rate: does it mean you ran too hard? Frankly, I prefer to use clothing to keep heart rate artificially high on easy/ gen-aerobic runs; it helps increase the aerobic training effect while keeping training load low.
To put it another way, it seems like monitoring HR only works to modulate training volume & intensity if that is your limiting factor in terms of tolerating training volume. But this is not the limiting factor for me; nor, I suspect, is it so for many runners.
Vids are so good man always gets me in a good mood. Thank you
Thanks a lot for this information! I love watching your videos brother!
Thank you so much for this information, I always thought that meant to always stay around your Max aerobic rate, not below it.
Thank you for this! It was definitely a mental game for me too. Super slow pace trying to keep within those zones. I felt like I wasn’t making any progress so I went back to running normally. Going to give it another shot tomorrow!