I have been doing Maff on a large flat sportfield. I don't listen to music I vocalise my thoughts and have conversations with myself. What I've found is it really helps the time go by and I'm always spot on with my heart rate, which is 10 beats higher than my 180-58 formula. The added bonus is I have solved quite a few problems by the time I get home. 😀
Thanks for sharing Michel. Running on the grass might be pushing your HR up a little as well as it is common to work a little harder on the spongy grass. But how good is it that you are solving problems on your runs. Keep up the great work.
If you have a watch that is capable of doing so: Set a heart rate alarm. I have a Huawei Band 4 Pro, and in the app settings on my phone I can set an heart rate alarm. So if I set it to my MAF heart rate my watch will vibrate when I go over it. It's really handy and you don't have to check your watch every minute.
I've used Huawei Band 4 Pro and I think it's great for MAF. The optical sensor and GPS are accurate enough, I don't think they are any worse than what Suunto or Polar have in their watches. The only downside to Huawei is that they are deliberately blocking exporting your runs to other services. There's a method of copying them to Strava, but it's a bit of a hassle.
I have done my first four MAF runs in August and set my Garmin to alarm me at 129 as my MAF HR should be there (180-56Y ±5 = average 129). So I'm running between HR 124-134. I have been running about 20-50 km/week the last years and have also years of heavy low intensity cargo biking for hours per day in my legs. I run a 16 km very hilly route, with STIFA 19 (elevation meters/distance kilometer). There is about 7 ruff hills I need to walk or run in slowmo. I need to feel the elevation working my legs. Running my MAF almost every second morning now and it will then give me about 200 km/months. I did 150 km in July with over 3000m elevation, but no MAF then, didn't know about it. I'm vegan since Dec 2019 and run barefoot since 1990.
Another tip, set HR alarms on your watch. Garmin has this on all their models. This can reel you back in if you start going above or below your zone. Useful when you zone out.
Hey Neil Woody, thank you for the encouragement and tips to use MAF. I’m trying to run again and this is the smartest way I know. - Neil Woody, Boston MA
No way, Neil Woody. Wow. Cannot be too many of us with names so similar. MAF is a good way to get into it, keeps you accountable to keeping your runs nice and easy. Good luck with the running. Hope to get back to Boston one day for the marathon.
Hi yarivyos. I think we can get too caught up in all the data at our disposal. Running is an easy sport, we don't need to over complicate it. I only ever look at HR, pace and distance.
thanks Sir. I'm just starting my MAF journey. Am 53, run 5-7 km twice a week and my avgHR have been 155ish. So, now I'll have to do it all in 122-132 range. Wish me luck!
Good luck Mazlan. Just be patient with the MAF, it will be frustrating in the early days and you may have to walk a bit. But stick with it. If you could manage another 1/2 runs a week you would see some improvement much quicker. ☺
I tried but ... nope ... even zone2, as in my case codes out to the same nummer. So I continue what I was doing, that is running slow and steady always nose breathing. When I feel it starts to get harder, terrain or distance, I concentrate on deeper forced belly breathing but still via the nose, or try to go slower. When I fall too slow, it's also harder and better just walk as hikers pass me anyway at that tempo.
Great tips. I'm a long-time runner who converted to MAF a little over 2 months ago. I've definitely been seeing improvements so far, and one of the things I've noticed the most is that its much easier for me to run everyday using this method than all previous methods I've used. I agree and like all your tips including with dieting. I also follow a 100% plant-based diet while trying to consume as much whole foods as possible. I do notice a considerable improvement in my running when I stick to healthier eating. Thanks for this video.
@@runwithwoody thanks, I’m in the middle of my prep for ironman penticton comes Aug 28, you think it’s too late to use maff at least for my running? I bought the book of dr maffetone and 80/20, so I’m zero knowledge on maff. Or you think it’s too late by now?
Thank you! I am new to MAF training and for the most part, I've been training on my treadmill. Yesterday, I tried running outside and my heart rate shot up SO FAST compared to when running on my treadmill. When training outside, I had to primarily walk to keep my heart rate within my MAF zone. After watching this video, I now realize it was probably due to my community not being a flat. I'm trying to trust the MAF process, its definitely going to take A LOT of patience. I keep getting the urge to run because I feel like I'm just going for a fast walk.
Hi Clarice. Just keep working at it, it will get easier on those hills. Also coming from the treadmill to the outside you will be working a little harder, hence the higher heart rate. I know some people swear by treadmills, and they have a use for sure in running, but I find they help you along a little. Just keep mixing it up with your running, some inside and outside and maybe try and find some flat ground every now and then and see what the difference is with your heart rate. Good luck with it. Thanks for watching the video. 😊
It's great to run along the river, whether in a race or parkrun, which is held on a very similar course and attracts up to 800-100 every week. Thanks for watching. ☺
Thanks for the great video bro. I've been using MAF method for the last year, got really good results and enjoying low heart rate, however, recently I stopped training due to resting and recovery from 100km trail, then 2 weeks flu, now getting back, my heart rate is so high, feeling really crappy and disappointed... going back to MAF running now, and feels like restarting from zero again.
Glad you are feeling better Kevin. Hang in there, it may feel like you are starting over again, but I reckon you will bounce back quickly. You will still have a decent aerobic base, so some consistency and patience with you running will have you back in the right place in no time. 👍☺
It can be hard to improve running efficiency at these slow intensities so another tip is to include 5 -10 strides at the end of a couple runs per week. These really clean up your running economy and help you run more comfortably at the slower MAF intensities. Strides are 10 sec bursts of speed where you gradually get up to max speed over 6 seconds then use the remaining 4 sec to slow down. These should be done from a standing start and low HR - my MAF HR is around 140 so I'd let HR go down to below 130 before starting the stride and by the end, HR would not be over 160, mostly finishing in the 155 range (my max HR is 190). Take a break between strides to let HR get back to below 130. Strides will not screw with your MAF training as HR is only elevated for a few seconds at a time but the overall effect is to help clean up your stride and allow you to really settle into and enjoy the lower MAF intensities more than you might otherwise in addition to improving your pace at those lower HRs.
Absolutely love doing the strides, Sean. Just don’t do them enough, mainly because I just seem to run out of time. They are a great tool to add to your running and can be done at varying paces and over different distances. I think now they are really starting to get popular with runners, running groups and clubs. When I first started running way back in the 1980s, we only used them as part of a warm up for a track session and before racing. 😊
@@runwithwoody yeah I normally put them in last mile of an hour easy run but they can also be good in the second mile (after a mile easy run to warm up) to tune up your running form early in your MAF easy run so that you can finish the run at MAF intensity but with more efficient form, which I find makes the run much more enjoyable. I think strides are one of the best ‘band for buck’ additions anyone can make to their training
@@runwithwoody Also, the kind of strides I’m taking about would be no more than 10 seconds from start to finish with maybe 2 seconds at max speed within that. HR should maybe reach ‘steady’ levels but not as high as marathon race HR. The goal is purely neuro muscular, to clean up form. There’s no team cardio benefit with those short bursts. Anything longer and we’re talking about something different like a proper warm up or even fartlek
Nice easy run...It's interesting to me how similar your running views and terrain are to where I run. Even though we are literally on the other side of this big rotating Orb flying through space.
It's weird that the majority of people advocating Maffetone on RUclips are vegetarian when Maffetone himself considers his keto/low carb thing to be as important to the Maffetone method as the 180 thing.
That's interesting Frank, I haven't really noticed. I haven't really gone into the diet side of things with the MAF, but I tend to think that a healthy diet, whatever you chose, has to be beneficial.
Diet doesn't matter that much. Get fit. Mitochondrial efficiency is all that matters. Eat whatever is easier for you. If you're an elite athlete. Use carbs. They burn faster. If you're fat. Use whatever you need to get to your goal. Energy is energy. Your body uses carbs for fuel. Whether it converts fat or just uses glucose. So the more efficient, the better in the end.
Thanks for the tips 👍🏻 I must say it’s kind of strange to watch a video dated 13 November when it’s still the 12th here in London 😂 I’m definitely going to try listening to a podcast on my next run, I tried music this morning but it kept making my pace increase! Podcasts will be a better option I’m sure 🤩
I guess Julie and Chris it all depends on the music you listen to, but if it affects your pace then a podcast might be much better. Hope it works out for you.
Hi Shane. Yeah, definitely Wynnum, been here about 12 years. Great spot. Have ventured to Sandgate a few times for parkrun, very similar to Wynnum. Glad you like the videos. Thanks for watching. 👍☺
@@runwithwoody thanks mate. I’ve just started maf training, but I don’t have anyway to monitor my heart rate; things are really expensive here, so I’m doing a lot of singing at the moment on the road. My mother lives at Sandgate, but Wynnum is nice too. My long runs used to start at musgrave park, up Gregory tce, around the show grounds (it was always open of a Sunday) around new farm, over the story bridge and back to musgrave.., then a cold dip at south bank. Really miss it, but BA has some nice spots. Running is very popular here. Anyway, keep on truckin and keep up the excellent work.
On focusing ONLY on heart rate. I thing there are some downsides of running by heart rate alone and pace can be useful. Running by heart rate for most people will result in fast starts. I thought this is a good idea to maximise my time at my MAF but that's not true -- you need to run at a heart rate LOWER than your MAF, but you don't need to run exactly at MAF. It is better to start slower and slowly ramp up your pace at the start of the run and then keep your pace throughout the rest of it and Ideally you would reach your MAF heart rate at the end of the run. I know what my MAF pace is at any moment and this is what I enter into my virtual pacer. At the start of the run when I am still super fresh I use this pace to run nice and steady before my heart rate reaches MAF HR (otherwise I am running too fast, every time, and will typically overshoot MAF). Then I try to keep my HR steady and look at my virtual pacer to see if I am ahead or behind, this helps me figure how I am doing. At the end of the run I see my overall pace and this will be the input for the next day (possibly with some corrections). I also like keep my runs to specific distance. I am in situation where the most convenient running path requires me to do complete circles around my house (4, 7, 9, 12 km. for 1, 2 3, 4 circles, and so on). I keep my runs precisely to those distances so I can compare my todays 7km easy run to another 7km easy run I did say a month ago. This means I am doing MAF test every single day and I can just use Garmin Connect to compare the runs and see how various things I am doing affect my progress.
Thanks for sharing Leonard. And a great lesson there for runners using MAF. Most begin there runs too fast and the HR skyrockets straight away, meaning you have to slow down way too much or even walk. This is why so many get frustrated running to MAF. Start slowly and let the HR rise gradually. You seem to have a good plan going.
If you are running to MAF, you stay in that zone all the time. After you have been running to MAF for some time, throw in a short speed block. This will help you running at those MAF levels when you go back to it. Good luck.
Hi mate, that is an impressive resting HR. It would be worth exploring what your maximum HR is to get a true guide of your MAF, this would give you an accurate measure.
@@runwithwoody thanks for answering me is always motivating to see you it reminds me that i Still have a lot of time to run and improve. Im fit 43 my mf heart rate supposed to be 137 max but always in my easy runs and flat terrain i am like 115 to 125 Just in hills it might come to 136 does this mean i need to speed up??? I think im running at a good pace between 610 and 530 per kilómetro. I dont know men. I should do the test its expensive but worth it. Greetings from México.
Oooooy. Brisbane!! Last time I tried to get into 5ks I got every injury in the book. This time if get back into it ill just do weights and lots of slow runs. Maybe learn to run and meditate or listen to pod casts (that was one of suggestions). Let consistency take responsible for speed improvements. PS i would guess this is about training the weakest links. Plus I'm also curious if point the foot strikes the ground wether or not the rest of the body in pretty much the same shape regardless of ur pace....maybe that's why it works for running speed. I just listened to a james Dunne talk and he said do 6 by 1 second fast runs at the end so dont forget how to run faster. Lucky for me im right near a touch footy club here in brisbane!!!
Hi Nikita, sounds like you have had a rough time with injuries. Strengthening your weakness will certainly help with your running. Slowing down and working on good running form will also help. Get someone to film you running so you can see what you are doing right and wrong. A good foot strike (mid/fore foot) is also important, but you want to make sure that when you plant your foot it is under you and you are not reaching and it is way out in front. Start by getting filmed running, and work on your weakness. And yes, strides a couple of times a week after an easy run do help to keep those fast twitch leg muscles awake. Good luck. ☺👍
Thank you. That should say 6x10 seconds. I live near a touch footy club and have done some barefoot slow runs, felt like I was landing on the mid foot (running slow for me helps me focus on form or at least be aware of it) but getting some footage to confirm sounds a good idea.
Look, we need to remember the MAF is a guide to our running. Depending on how strict you are in sticking to the method will answer your question. When I first started MAF I was running to average HR before I realised this was not what the method suggests - it goes on current HR. If you go on average, my recommendation is that you don't go crazy over your MAF HR number (eg: you could start out 10bpm lower and work through your gears and finish no higher than 10bpm, giving you an average close to your MAF HR number). Hope that helps.👍☺
Neil,I find that my MAF HR is much more elevated when I run in the afternoon than in the morning. I know it's not down to temperature or weather conditions. I therefore find it hard to keep under MAF in the afternoon. Any advice?
Hi Kevin, this might be a question for the more scientific people, but I also find my hr is a little lower in the mornings, along with my pace. Maybe our body clock is a little slower in the mornings, but it could be we are well rested after sleep and the heart doesn't have to work quite as hard, whereas in the afternoons we have been up and about all day and may be a little tired and we have to work a bit harder on our runs and this bumps up the HR. Just my thoughts.
Perhaps it could be affected by caffeine increasing cortisol and therefore increase heartrate or coming in to the run slightly dehydrated…? These both affect my heartrate.
Temperature and humidity play a big role in HR. The cooling cycle of the body is very dependent on liquid movement (blood) and to remove the heat there has to be a large volume of blood movement. Also make sure you are hydrated too as that makes a difference. Eating also causes HR to increase so have a meal and wait an hour before running. Stress is another factor as is exhaustion. Basically be mindful of all of these components. No day will be exactly the same!
Hi Wayne, I think your calculations are right. In fact, it says you can take up to 10 beats for being over 65, but it does stress that you should be honest with your self assessment. I think you are right in the zone with 125. Good luck with the MAF.👍☺
Hi Sindie. This really depends on your time constraints. Running to MAF means you are running slower and taking longer to cover the distance you may have covered previously. So more time means you can go for longer, but if you only have the same time for running it will means you cover a shorter distance. Bit vague I know, but it comes down to how much time you have. 👍☺
Yaki, you need to set your watch to your max MAF heart rate. For example, if your MAF heart rate is 140, set the watch to that. It should give you a warning when you breach that level. I made the mistake early on going by the average for the whole run, when you should not breach your MAF level at all. ☺
Hi Matt. Maybe ease into the vegan thing if you go that way, try a couple of days a week and see how it goes. If you like it, increase the days. Good luck with whatever you decide.
New runner and been trying MAF. My upper MAF range is 142bpm and I have to jog super slow to not exceed that. I'm talking about a 9:45 to 10:10 min /km pace. I can honestly walk faster than I jog but a brisk walk only gets my HR to 120. Should I keep at it or not worry about HR at all until I've had a few months of jogging under my belt?
Hi mate. Firstly, well done on taking up running. As much as I like the MAF method, I think it is restrictive for new runners. When you take up running, you want to run. But if your HR keeps telling you to stop, then you are soon going to get sick of it and stop altogether. My advice to new runners, just enjoy the process, don't worry about HR for now. Go out and run - don't smash yourself every run and don't try to go too far, but just enjoy it. I would recommend joining a running group or getting yourself a coach to guide you along in the early stages. Once you have a bit of a base/fitness then you can experiment with some running methods like MAF.
I know its a late response but i figured it would help any new runners that stumble across your post. Starting out at zone 2 can be hard for various reasons especially as you get older and have spent alot of time on the couch or in a cubicle. Part of it is not having endurance and part is not having any real speed. And because of that finding a zone 2 can be hard, staying in it can be hard and many times it feels like an unnatural shuffle. So for the first 2 weeks do speed work to build up a high end speed. Increasing top end speed early on helps spread out your zones. Example if top speed is only 7 miles per hour. Zone 4 would kick in pretty quickly going just 5 mph. Walking speed at zone 0 might be 3mph but zone 1 might kick in at 3.5 but zone 2 is an unnatural shuffle at 3.7. And zone 3 could start after 10 minutes of suffeling at 3.7 or within a few minutes of running at 4 mph. But increasing top speed will allow those zones to spread out just a little. Even if it spreads them all out .2 mph it can make a difference of being able to do something more than a shuffle. Or even create a zone 2 because for many older people who have been so sedentary they may just jump from zone 1 to 3 doing a shuffle. After a few weeks there should be enough of a spread to at least hold a zone 2. 2nd do stationary bike. Its alot easier to get into and hold a zone 2 than it is to do a shuffle. It will strengthen the legs and help support mitochondrial growth. Àfter about 2 weeks you should be able to get on a treadmill to get a feel for your zone 2. I suggest doing a treadmill first because it will allow you to see your speed and see how long you can maintain that speed to build up a baseline. Zone two is base building. Think of it as a foundation. The larger the foundation the taller the building, but you don't simply go in and pour the concrete foundation. You have to clear out the trees, rocks, and dig the hole to pour the foundation. Thats what I had to do because my zone 2 was non existent.
Thank you for discussing your 3 Tips for MAF. I have subscribed and will follow if you have further thoughts. Today my 'resting' HR is about 60, 'fast' walk is 100 and anerobic mile is 135-40. I am ignoring pace for now. Any thoughts about when to increase the distance/frenquency of slow runs and when to start paying attention to pace rate. My present goal is 20 min 5K, but I want to go to 10K.
Hi Lee, Just keeping working on your MAF running, step up the distance when you feel comfortable. Hard to advise anymore without knowing your background. But importantly, don't increase your distances too quick. Just enjoy the MAF running. Your aerobic base will get stronger and you will find yourself covering more distance over a period of time. ☺
I'm 60, started running 3months ago, go to a 10km run. Then found the MAF info. Tried to stay under my MAFmax but that doesn't work for me. I just start slow jogging and 70meter I'm already over the hr, then need to walk almost 5min, then can do maybe an other 50meter and have to walk already.
Hi Neo, your story is a familiar one with most runners who turn to the MAF method. If you are patient enough to stick with it, you will see the results. Try some walking before you begin to jog, 5-10 minutes and then a really slow jog, not much more than a shuffle and see how that goes. Good lucky if you stick with it.👍☺
@@runwithwoody I always start with a 5min walk before slow running. But hr goes up too fast and stays too high for maf, even when just walking. Yesterday I did a 5K slow run, hr between 130 to 160, always nose breathing. It goes fine. But at 120 or 125 hr that's just silly.
@@NeoVdV Yeah, I think the older you get it's harder to stay within the MAF HR zone. Just be patient and be consistent with your running. Remember the MAF method is only a guide. It works super well for some, and not so great for others. You are in the early stages of your running journey, so just keep things nice and easy and enjoy it. Good luck with it. 👍☺
Hello Neil, What tips and other trainings to be followed while going under MAF training. I have slowdown my pace, set the HR alert also in my watch. any other health practise which can improve AHR?
Hi there, another couple of tips for the MAF, make sure you get plenty of sleep (well rested) and try to follow a good diet. Two really important things to keep in mind for low heart rate training. Hope they help.👍☺
@@runwithwoody it's the latest trend in the UK, running with two helium filled balloons attached to the wrists. It's supposedly helps relieve knee pain and other running ailments.
Hi mate, it's a bit like how long is a piece of string? It really depends on your level of fitness and how much time you have available. Running to MAF takes long because you are running slower. The amount of time you devote to it depends on where your running journey is at.
Hi, I've been training with the MAF strategy for three weeks now. Is it normal to have to walk 50-60% of the training to avoid going over my MAF heart rate zone?
....I've been doing MAF for the past week and that's normal for me :) For me, it's been lots of jogging/walking/jogging for about 1 hr every day. I can jog the first 1-2 miles without stopping but then have to jog/walk/jog. Going to try bumping my time up to two hours every day in zone 2 in hopes I will eventually be able to jog 100 % of time.
Everyone will be different, Linda. Some will walk more, some less and some not at all. Remember, the MAF is a guide. Stick to the flat, try a really slow shuffle and try not to start out too fast - this might help to keep you running longer. 😊
That sounds like a long time, 2 hours, JS F. Try working up to run more in that one hour before extending the time. It may be more beneficial to try to run longer in that first hour then have heaps of walking over 2 hours. 😊
Hi Tahamara. The answer to your question depends on the individual. But if you are comfortable, then going on time, (and not knowing your running background) I would increase by no more than 10% each week, So week 2 would be 33 minutes, week 3 36 minutes and so on. Each 4 or 5 weeks drop back in time to allow the body to recover and absorb the extra time you are running. Hope that helps.☺
Hi, Currently I’m on week 12 of my MAF run and I must say I feel much focused after I stopped listening to music while running. Thank you for your tip. I want to understand, how much deviation from max HR is ok. My track has few incline and that makes my HR go slightly higher (my Max Aerobic HR aid 148, during incline it goes to 152) and Garmin analysis say I spend approx 5% duration time above my max HR. Is that deviation ok? Thanks
Great job sticking to the MAF Pratik. Looks like you are crushing it. Just remember, the MAF is a guide, and if you are only spending 5% outside your MAF range I reckon that is fine. Others may disagree, but when I'm running to MAF, my HR spikes a little on the hills, but I make sure that once I'm at the top of the hill I'm holding a pace that will bring my MAF HR back to the right level. Hopes that helps. ☺
@@runwithwoody Thanks mate, appreciate your reply. That's so relieving. I do see some results of MAF; week 1 was 09'30'' / Km at HR 145 and now it's 08'05'' / KM at same HR 145. I am also controlling refined sugar intake as of now. plan is to complete 16 weeks before i add speed workouts.
Am trying to decide my MAF rate.. am 65, no injuries, long time triathlete and marathoner.. 180-65.. 125, plus 5 since I am 65 and plus 5 no injuries??? So 130 or 135?
I am 33 old, run about one year but after injury, i decide training MAF method my heart rate about 147. pace about 6:08km/h when i get result faster pace? 3-6months?
Hi Edgaras, the thing with MAF is to be patient and consistent. Too many runners expect instant improvement, but this is not the case. The improvement comes after several months of consistency with your running. You need several months of MAF running, then throw in a small speed block and then return to just MAF running again. You just have to be patient. ☺👍
@@runwithwoody yes i know need a time 3-6month maybe more than you see result but this weekend run half marathon 6:16 pace ant next day dont feel bad i want again run :D so decide run 10km and my oace was 5:50 so i think nice a lot of benefits i get :)
Hi! This video was very helpful. I’m a 15 year old girl and I’ve decided to start training for cross country season. Before I started MAF my mile time trial was about 7:30. I’ve only been doing MAF for 2 weeks and my pace is really slow- about 13 minute per mile when I run for 30 minutes. Yesterday, I timed myself in the mile again without my MAF heart rate and ran about an 8 minute mile. I’m afraid that I’ll get slower if I continue and not be able to bounce back again. Or am I being too impatient for the results and doing the training incorrectly? Is there anything I’m missing in order to see progress? And is it ok if I do other workouts above my MAF heart rate. I would really appreciate it if you could answer my questions😊.
Hey MAGA, thanks for checking out the video. Firstly, I think you should seek out a running coach or even join a running group - this would give you more guidance than just jumping to MAF. I'm not trying to discourage you from MAF, but I think as a young runner (and also older runners like myself, I'm 55) the numbers don't really help your running. If you're 15, then your MAF aerobic HR is 165 - quite high. For me my MAF aerobic HR is 125 - too low for me. You also need to have several months running to MAF to see some real benefits, 2 weeks is not enough time. I have been in and out of running to MAF for over three years! My advice to you would be to find a coach or experienced runner who can guide you. At your age you should be enjoying your running and not having the restrictions of MAF. A coach could give you a well balanced program that would help improve your running and also to make you faster. I hope this helps, don't hesitate to ask more questions if you need to. Good luck. 👍☺
Great video Thankyou. I’ve just started Z2 running and I’m unsure whether to do this or the Maf method as the HR I’m supposed to run is 130 whereas Z2 is upto 140’s
Thanks for watching Mark, and sharing here. I would always suggest to go with what you feel is right for you. Not knowing your running background it is hard to say one over the other. If you are a newer runner or maybe have been injury prone, then the MAF is a good starting point. If you are a long-time runner looking for something to improve your running, then Z2 might be a better fit to begin with and progress down into the MAF as the MAF can be quite frustrating at first. Sounds like I'm having a bit of 50-50 here, but you need to do what you feel most comfortable with. Good luck. ☺
Hello! Thank you so much for these tips :) I'm just getting started with MAF running, and I'm a bit confused about how much running MAF I should be doing for this method to be effective. I run 3-4 times a week -- should all my runs be MAF? And in determining the duration of MAF runs, should I complete a certain distance each run or do as much as I can in a certain time period?
Hi Anya, if you are choosing to do MAF, then all your runs in the early days should be at MAF. When determining time/distance, that depends on your current fitness level. If you have been running regularly for sometime, then you can go longer/further than someone who is relatively new to this way of running. Sorry to be a little vague, but really depends on your current situation when it coms to running.☺
Hi kahlis. No real set plans with the vegan diet. Pretty much eat what we like as long as it is plant based. I haven't really delved into the diet side of things in the MAF method.
There is no freaking way in hell that you are going to be able to run a sub 3 marathon using strictly maf running. Long slow running makes for long slow runners. Aerobic base is important, but years of only low heart rate running is not going to turn you into a sub 3 marathon runner at 51.
Hi Tim, I may have agreed with you way back when I made this video about 18 months ago, but I think it is possible. And it has to do with where I am at with my running at the moment which is deep in preparation for 100k trail event. I have been running to and in most cases well below my MAF HR and last month I was able to run a sub-19 5k (no speed work whatsoever, and my fastest time in 5 years. I'm 55 now). That leads me to believe that it is possible due to the fact the aerobic base is strong. However, when I attempt my next sub-3 marathon, I won't stick purely to the MAF, there will be some speed components, but at my age I will be keeping them to a minimum. It's not that I don't have confidence in the MAF method, it's just that in the past I have enjoyed and had success with faster workouts in a training block. But when it comes to building a strong aerobic base, I have found the MAF method to be excellent. And I have said many times that the MAF method is only a guide, it's what you choose to do with it in conjunction with your own running/goals. Thanks for your comment and watching the video. 👍☺
@@runwithwoody I am impressed with your times. I think the part that I have an issue with is that people see extraordinary results from some runners and think that they will experience similar results. You are most likely not going to start out at 12 minute miles and drop to 8 minute miles using MAF unless you are a sleeper athlete that has not been active in a while. Weight loss and consistent running will only help to a point. You have to have the genetic capability to achieve the times that you have been able to do. Thanks for the reply.
Absolutely agree Tim. The MAF does accommodate speed blocks after a good base building. Once you plateau in the monthly MAF tests, you go off and do a speed block for X number of weeks and then return to the MAF. The idea being that after a speed block your overall pace against your MAF HR should have have improved. 👍☺
Having the patience to keep going slow and not bump up the heart rate is very tough. But so worthwhile!
You just have to stick with it. The results come over time.
I have been doing Maff on a large flat sportfield. I don't listen to music I vocalise my thoughts and have conversations with myself. What I've found is it really helps the time go by and I'm always spot on with my heart rate, which is 10 beats higher than my 180-58 formula. The added bonus is I have solved quite a few problems by the time I get home. 😀
Thanks for sharing Michel. Running on the grass might be pushing your HR up a little as well as it is common to work a little harder on the spongy grass. But how good is it that you are solving problems on your runs. Keep up the great work.
If you have a watch that is capable of doing so: Set a heart rate alarm. I have a Huawei Band 4 Pro, and in the app settings on my phone I can set an heart rate alarm. So if I set it to my MAF heart rate my watch will vibrate when I go over it. It's really handy and you don't have to check your watch every minute.
Good suggestion. I'm pretty sure you can do the same on the Garmin, but my tech knowledge doesn't extend that far.
yes..it works for me too.the bands really help
I've used Huawei Band 4 Pro and I think it's great for MAF. The optical sensor and GPS are accurate enough, I don't think they are any worse than what Suunto or Polar have in their watches. The only downside to Huawei is that they are deliberately blocking exporting your runs to other services. There's a method of copying them to Strava, but it's a bit of a hassle.
Yep most watches have HR alert - Garmin Fenix 5s has
I have done my first four MAF runs in August and set my Garmin to alarm me at 129 as my MAF HR should be there (180-56Y ±5 = average 129). So I'm running between HR 124-134. I have been running about 20-50 km/week the last years and have also years of heavy low intensity cargo biking for hours per day in my legs. I run a 16 km very hilly route, with STIFA 19 (elevation meters/distance kilometer). There is about 7 ruff hills I need to walk or run in slowmo. I need to feel the elevation working my legs. Running my MAF almost every second morning now and it will then give me about 200 km/months. I did 150 km in July with over 3000m elevation, but no MAF then, didn't know about it. I'm vegan since Dec 2019 and run barefoot since 1990.
Another tip, set HR alarms on your watch. Garmin has this on all their models. This can reel you back in if you start going above or below your zone. Useful when you zone out.
Thanks for sharing. This would stop you constantly looking at your watch.☺
How to set alarm garmin 245
Hey Neil Woody, thank you for the encouragement and tips to use MAF. I’m trying to run again and this is the smartest way I know. - Neil Woody, Boston MA
No way, Neil Woody. Wow. Cannot be too many of us with names so similar. MAF is a good way to get into it, keeps you accountable to keeping your runs nice and easy. Good luck with the running. Hope to get back to Boston one day for the marathon.
Tip 1. Modern watches, which we love, already have more data then most of us need. Sticking to hr only really worked for me. Thks Neil.
Hi yarivyos. I think we can get too caught up in all the data at our disposal. Running is an easy sport, we don't need to over complicate it. I only ever look at HR, pace and distance.
thanks Sir. I'm just starting my MAF journey. Am 53, run 5-7 km twice a week and my avgHR have been 155ish. So, now I'll have to do it all in 122-132 range. Wish me luck!
Good luck Mazlan. Just be patient with the MAF, it will be frustrating in the early days and you may have to walk a bit. But stick with it. If you could manage another 1/2 runs a week you would see some improvement much quicker. ☺
I tried but ... nope ... even zone2, as in my case codes out to the same nummer. So I continue what I was doing, that is running slow and steady always nose breathing. When I feel it starts to get harder, terrain or distance, I concentrate on deeper forced belly breathing but still via the nose, or try to go slower. When I fall too slow, it's also harder and better just walk as hikers pass me anyway at that tempo.
Great video. Starting maf tomorrow. Been away from running for over 1year and finding it hard to get going again. This will help. Thanks
Best of luck Wayne. Hope it goes well for you. Sorry it has taken me so long to respond.☺👍
Great tips. I'm a long-time runner who converted to MAF a little over 2 months ago. I've definitely been seeing improvements so far, and one of the things I've noticed the most is that its much easier for me to run everyday using this method than all previous methods I've used. I agree and like all your tips including with dieting. I also follow a 100% plant-based diet while trying to consume as much whole foods as possible. I do notice a considerable improvement in my running when I stick to healthier eating. Thanks for this video.
That's great you are enjoying the MAF journey so early. Eating well most certainly helps. Keep up the good work. ☺
I’m a new convert, let’s roll the dice, thanks for the tips!
Good luck with it mate. Be patient and hope the results flow your way.👍☺
@@runwithwoody thanks, I’m in the middle of my prep for ironman penticton comes Aug 28, you think it’s too late to use maff at least for my running? I bought the book of dr maffetone and 80/20, so I’m zero knowledge on maff. Or you think it’s too late by now?
Thank you so much Neil! Nice video! 😀👍
Glad you liked it, Omkar 😊
Thank you! I am new to MAF training and for the most part, I've been training on my treadmill. Yesterday, I tried running outside and my heart rate shot up SO FAST compared to when running on my treadmill. When training outside, I had to primarily walk to keep my heart rate within my MAF zone. After watching this video, I now realize it was probably due to my community not being a flat. I'm trying to trust the MAF process, its definitely going to take A LOT of patience. I keep getting the urge to run because I feel like I'm just going for a fast walk.
Hi Clarice. Just keep working at it, it will get easier on those hills. Also coming from the treadmill to the outside you will be working a little harder, hence the higher heart rate. I know some people swear by treadmills, and they have a use for sure in running, but I find they help you along a little. Just keep mixing it up with your running, some inside and outside and maybe try and find some flat ground every now and then and see what the difference is with your heart rate. Good luck with it. Thanks for watching the video. 😊
@@runwithwoody Thank you!
@@claricerobinson4587 Anytime.😊
You could add incline as well when using treadmill to imitate outdoor resistance.
@@mefeera Thanks for that!
Very valuable tips! Thank you!!
Hope they help Subbu. 😊
Thanks Mate, looks like some great scenery. I'm on the West Coast 🇦🇺
It's great to run along the river, whether in a race or parkrun, which is held on a very similar course and attracts up to 800-100 every week. Thanks for watching. ☺
Great tips, thank you for making my training easier...have also switched to PLANTS ONLY feeling great !
Great to hear Joe. Hope those tips help you to improve your running. Good luck with the new diet. ☺🌱
Thanks for the great video bro. I've been using MAF method for the last year, got really good results and enjoying low heart rate, however, recently I stopped training due to resting and recovery from 100km trail, then 2 weeks flu, now getting back, my heart rate is so high, feeling really crappy and disappointed... going back to MAF running now, and feels like restarting from zero again.
Glad you are feeling better Kevin. Hang in there, it may feel like you are starting over again, but I reckon you will bounce back quickly. You will still have a decent aerobic base, so some consistency and patience with you running will have you back in the right place in no time. 👍☺
It can be hard to improve running efficiency at these slow intensities so another tip is to include 5 -10 strides at the end of a couple runs per week. These really clean up your running economy and help you run more comfortably at the slower MAF intensities. Strides are 10 sec bursts of speed where you gradually get up to max speed over 6 seconds then use the remaining 4 sec to slow down. These should be done from a standing start and low HR - my MAF HR is around 140 so I'd let HR go down to below 130 before starting the stride and by the end, HR would not be over 160, mostly finishing in the 155 range (my max HR is 190). Take a break between strides to let HR get back to below 130. Strides will not screw with your MAF training as HR is only elevated for a few seconds at a time but the overall effect is to help clean up your stride and allow you to really settle into and enjoy the lower MAF intensities more than you might otherwise in addition to improving your pace at those lower HRs.
Absolutely love doing the strides, Sean. Just don’t do them enough, mainly because I just seem to run out of time. They are a great tool to add to your running and can be done at varying paces and over different distances. I think now they are really starting to get popular with runners, running groups and clubs. When I first started running way back in the 1980s, we only used them as part of a warm up for a track session and before racing. 😊
@@runwithwoody yeah I normally put them in last mile of an hour easy run but they can also be good in the second mile (after a mile easy run to warm up) to tune up your running form early in your MAF easy run so that you can finish the run at MAF intensity but with more efficient form, which I find makes the run much more enjoyable. I think strides are one of the best ‘band for buck’ additions anyone can make to their training
@@runwithwoody Also, the kind of strides I’m taking about would be no more than 10 seconds from start to finish with maybe 2 seconds at max speed within that. HR should maybe reach ‘steady’ levels but not as high as marathon race HR. The goal is purely neuro muscular, to clean up form. There’s no team cardio benefit with those short bursts. Anything longer and we’re talking about something different like a proper warm up or even fartlek
Great tips thank you
Glad it was helpful! Good luck with your MAF journey. 👍☺
In my opinion you should run hills as well to help you understand how to maintain the same effort in all terrains even if that means slowing down more
Yep, agree. There is a video on the channel where I did a hill session to MAF. Here's a link ruclips.net/video/gKSE_bWXeN0/видео.html
These are really great, practical tips. Thanks!
That's great Kenn, happy to help out. Thanks for watching. ☺
Nice easy run...It's interesting to me how similar your running views and terrain are to where I run. Even though we are literally on the other side of this big rotating Orb flying through space.
Thanks for watching Greg. Where are you on their big planet???☺
@@runwithwoody Florida, USA.
It's weird that the majority of people advocating Maffetone on RUclips are vegetarian when Maffetone himself considers his keto/low carb thing to be as important to the Maffetone method as the 180 thing.
That's interesting Frank, I haven't really noticed. I haven't really gone into the diet side of things with the MAF, but I tend to think that a healthy diet, whatever you chose, has to be beneficial.
Maybe regardless the source get enough fats and protein and micro nutrients.
Diet doesn't matter that much. Get fit. Mitochondrial efficiency is all that matters. Eat whatever is easier for you. If you're an elite athlete. Use carbs. They burn faster. If you're fat. Use whatever you need to get to your goal. Energy is energy. Your body uses carbs for fuel. Whether it converts fat or just uses glucose. So the more efficient, the better in the end.
Also Maffetone says don't listen to podcasts or music while training
Thanks for the tips 👍🏻 I must say it’s kind of strange to watch a video dated 13 November when it’s still the 12th here in London 😂 I’m definitely going to try listening to a podcast on my next run, I tried music this morning but it kept making my pace increase! Podcasts will be a better option I’m sure 🤩
I had to bin music for podcasts for that very reason. Would recommend Run Pod and running commentary 👍
I guess Julie and Chris it all depends on the music you listen to, but if it affects your pace then a podcast might be much better. Hope it works out for you.
Listen to early Pink Floyd albums. You won't be zipping along with those!!
You in Sandgate mate? Nop now it looks like Wynnum. As a brissy boy who lives in Argentina it’s great to see home plus great advice.
Hi Shane. Yeah, definitely Wynnum, been here about 12 years. Great spot. Have ventured to Sandgate a few times for parkrun, very similar to Wynnum. Glad you like the videos. Thanks for watching. 👍☺
@@runwithwoody thanks mate. I’ve just started maf training, but I don’t have anyway to monitor my heart rate; things are really expensive here, so I’m doing a lot of singing at the moment on the road. My mother lives at Sandgate, but Wynnum is nice too. My long runs used to start at musgrave park, up Gregory tce, around the show grounds (it was always open of a Sunday) around new farm, over the story bridge and back to musgrave.., then a cold dip at south bank. Really miss it, but BA has some nice spots. Running is very popular here. Anyway, keep on truckin and keep up the excellent work.
@@shanewilson199 Things are expensive everywhere mate. That was a decent run you used to do in Brissy. Whereabout in Argentina are you?
@@runwithwoody Buenos Aires. It’s a big running city. Very flat as well. Cheers
On focusing ONLY on heart rate.
I thing there are some downsides of running by heart rate alone and pace can be useful. Running by heart rate for most people will result in fast starts. I thought this is a good idea to maximise my time at my MAF but that's not true -- you need to run at a heart rate LOWER than your MAF, but you don't need to run exactly at MAF. It is better to start slower and slowly ramp up your pace at the start of the run and then keep your pace throughout the rest of it and Ideally you would reach your MAF heart rate at the end of the run.
I know what my MAF pace is at any moment and this is what I enter into my virtual pacer. At the start of the run when I am still super fresh I use this pace to run nice and steady before my heart rate reaches MAF HR (otherwise I am running too fast, every time, and will typically overshoot MAF). Then I try to keep my HR steady and look at my virtual pacer to see if I am ahead or behind, this helps me figure how I am doing. At the end of the run I see my overall pace and this will be the input for the next day (possibly with some corrections).
I also like keep my runs to specific distance. I am in situation where the most convenient running path requires me to do complete circles around my house (4, 7, 9, 12 km. for 1, 2 3, 4 circles, and so on). I keep my runs precisely to those distances so I can compare my todays 7km easy run to another 7km easy run I did say a month ago. This means I am doing MAF test every single day and I can just use Garmin Connect to compare the runs and see how various things I am doing affect my progress.
Thanks for sharing Leonard. And a great lesson there for runners using MAF. Most begin there runs too fast and the HR skyrockets straight away, meaning you have to slow down way too much or even walk. This is why so many get frustrated running to MAF. Start slowly and let the HR rise gradually. You seem to have a good plan going.
Great video and tips! I see the formula for the heart rate but how long should you stay in the zone?
If you are running to MAF, you stay in that zone all the time. After you have been running to MAF for some time, throw in a short speed block. This will help you running at those MAF levels when you go back to it. Good luck.
@@runwithwoody thanks!
I have a low heart rate renting 39 i dont Knowles if i should go faster.
Hi mate, that is an impressive resting HR. It would be worth exploring what your maximum HR is to get a true guide of your MAF, this would give you an accurate measure.
@@runwithwoody thanks for answering me is always motivating to see you it reminds me that i Still have a lot of time to run and improve. Im fit 43 my mf heart rate supposed to be 137 max but always in my easy runs and flat terrain i am like 115 to 125 Just in hills it might come to 136 does this mean i need to speed up??? I think im running at a good pace between 610 and 530 per kilómetro. I dont know men. I should do the test its expensive but worth it. Greetings from México.
Oooooy. Brisbane!! Last time I tried to get into 5ks I got every injury in the book. This time if get back into it ill just do weights and lots of slow runs. Maybe learn to run and meditate or listen to pod casts (that was one of suggestions). Let consistency take responsible for speed improvements. PS i would guess this is about training the weakest links. Plus I'm also curious if point the foot strikes the ground wether or not the rest of the body in pretty much the same shape regardless of ur pace....maybe that's why it works for running speed. I just listened to a james Dunne talk and he said do 6 by 1 second fast runs at the end so dont forget how to run faster.
Lucky for me im right near a touch footy club here in brisbane!!!
Hi Nikita, sounds like you have had a rough time with injuries. Strengthening your weakness will certainly help with your running. Slowing down and working on good running form will also help. Get someone to film you running so you can see what you are doing right and wrong. A good foot strike (mid/fore foot) is also important, but you want to make sure that when you plant your foot it is under you and you are not reaching and it is way out in front. Start by getting filmed running, and work on your weakness. And yes, strides a couple of times a week after an easy run do help to keep those fast twitch leg muscles awake. Good luck. ☺👍
Thank you. That should say 6x10 seconds. I live near a touch footy club and have done some barefoot slow runs, felt like I was landing on the mid foot (running slow for me helps me focus on form or at least be aware of it) but getting some footage to confirm sounds a good idea.
❤❤❤🙏🙏🙏
Cheers.
Regarding heart rate, do you look at current heart rate or average heart rate?
Look, we need to remember the MAF is a guide to our running. Depending on how strict you are in sticking to the method will answer your question. When I first started MAF I was running to average HR before I realised this was not what the method suggests - it goes on current HR. If you go on average, my recommendation is that you don't go crazy over your MAF HR number (eg: you could start out 10bpm lower and work through your gears and finish no higher than 10bpm, giving you an average close to your MAF HR number). Hope that helps.👍☺
Neil,I find that my MAF HR is much more elevated when I run in the afternoon than in the morning. I know it's not down to temperature or weather conditions. I therefore find it hard to keep under MAF in the afternoon. Any advice?
Hi Kevin, this might be a question for the more scientific people, but I also find my hr is a little lower in the mornings, along with my pace. Maybe our body clock is a little slower in the mornings, but it could be we are well rested after sleep and the heart doesn't have to work quite as hard, whereas in the afternoons we have been up and about all day and may be a little tired and we have to work a bit harder on our runs and this bumps up the HR. Just my thoughts.
Perhaps it could be affected by caffeine increasing cortisol and therefore increase heartrate or coming in to the run slightly dehydrated…? These both affect my heartrate.
Temperature and humidity play a big role in HR. The cooling cycle of the body is very dependent on liquid movement (blood) and to remove the heat there has to be a large volume of blood movement. Also make sure you are hydrated too as that makes a difference. Eating also causes HR to increase so have a meal and wait an hour before running. Stress is another factor as is exhaustion. Basically be mindful of all of these components. No day will be exactly the same!
Sorry 180-65, 115 plus 5 ( 65yo), plus 5 ( no injury) … “125 “that correct? Long time runner/ triathlete/ marathoner
Hi Wayne, I think your calculations are right. In fact, it says you can take up to 10 beats for being over 65, but it does stress that you should be honest with your self assessment. I think you are right in the zone with 125. Good luck with the MAF.👍☺
What is more important in MAF training, except for the heart rate, is it duration or mileage?
Hi Sindie. This really depends on your time constraints. Running to MAF means you are running slower and taking longer to cover the distance you may have covered previously. So more time means you can go for longer, but if you only have the same time for running it will means you cover a shorter distance. Bit vague I know, but it comes down to how much time you have. 👍☺
Question, do I have to set the watch to AVG heart rate ? my limit is the Avg ? Thanks
Yaki, you need to set your watch to your max MAF heart rate. For example, if your MAF heart rate is 140, set the watch to that. It should give you a warning when you breach that level. I made the mistake early on going by the average for the whole run, when you should not breach your MAF level at all. ☺
Great tips 👍🏼 been thinking about going vegan for a while now so may try it alongside the MAF training 👍🏼
Hi Matt. Maybe ease into the vegan thing if you go that way, try a couple of days a week and see how it goes. If you like it, increase the days. Good luck with whatever you decide.
New runner and been trying MAF. My upper MAF range is 142bpm and I have to jog super slow to not exceed that. I'm talking about a 9:45 to 10:10 min /km pace. I can honestly walk faster than I jog but a brisk walk only gets my HR to 120. Should I keep at it or not worry about HR at all until I've had a few months of jogging under my belt?
Hi mate. Firstly, well done on taking up running. As much as I like the MAF method, I think it is restrictive for new runners. When you take up running, you want to run. But if your HR keeps telling you to stop, then you are soon going to get sick of it and stop altogether. My advice to new runners, just enjoy the process, don't worry about HR for now. Go out and run - don't smash yourself every run and don't try to go too far, but just enjoy it. I would recommend joining a running group or getting yourself a coach to guide you along in the early stages. Once you have a bit of a base/fitness then you can experiment with some running methods like MAF.
I know its a late response but i figured it would help any new runners that stumble across your post.
Starting out at zone 2 can be hard for various reasons especially as you get older and have spent alot of time on the couch or in a cubicle. Part of it is not having endurance and part is not having any real speed. And because of that finding a zone 2 can be hard, staying in it can be hard and many times it feels like an unnatural shuffle.
So for the first 2 weeks do speed work to build up a high end speed. Increasing top end speed early on helps spread out your zones. Example if top speed is only 7 miles per hour. Zone 4 would kick in pretty quickly going just 5 mph. Walking speed at zone 0 might be 3mph but zone 1 might kick in at 3.5 but zone 2 is an unnatural shuffle at 3.7. And zone 3 could start after 10 minutes of suffeling at 3.7 or within a few minutes of running at 4 mph. But increasing top speed will allow those zones to spread out just a little. Even if it spreads them all out .2 mph it can make a difference of being able to do something more than a shuffle. Or even create a zone 2 because for many older people who have been so sedentary they may just jump from zone 1 to 3 doing a shuffle. After a few weeks there should be enough of a spread to at least hold a zone 2.
2nd do stationary bike. Its alot easier to get into and hold a zone 2 than it is to do a shuffle. It will strengthen the legs and help support mitochondrial growth.
Àfter about 2 weeks you should be able to get on a treadmill to get a feel for your zone 2. I suggest doing a treadmill first because it will allow you to see your speed and see how long you can maintain that speed to build up a baseline.
Zone two is base building. Think of it as a foundation. The larger the foundation the taller the building, but you don't simply go in and pour the concrete foundation. You have to clear out the trees, rocks, and dig the hole to pour the foundation.
Thats what I had to do because my zone 2 was non existent.
Thank you for discussing your 3 Tips for MAF. I have subscribed and will follow if you have further thoughts. Today my 'resting' HR is about 60, 'fast' walk is 100 and anerobic mile is 135-40. I am ignoring pace for now. Any thoughts about when to increase the distance/frenquency of slow runs and when to start paying attention to pace rate. My present goal is 20 min 5K, but I want to go to 10K.
One more thought. What range of distance per week will aid in this process. Cheers. Enclosed is a SUNNY Santa Barbara day !!
Hi Lee, Just keeping working on your MAF running, step up the distance when you feel comfortable. Hard to advise anymore without knowing your background. But importantly, don't increase your distances too quick. Just enjoy the MAF running. Your aerobic base will get stronger and you will find yourself covering more distance over a period of time. ☺
Hi Lee, see my other response. Hard to really give you too much guidance without knowing your running background. Cheers.☺
I'm 60, started running 3months ago, go to a 10km run. Then found the MAF info. Tried to stay under my MAFmax but that doesn't work for me. I just start slow jogging and 70meter I'm already over the hr, then need to walk almost 5min, then can do maybe an other 50meter and have to walk already.
Hi Neo, your story is a familiar one with most runners who turn to the MAF method. If you are patient enough to stick with it, you will see the results. Try some walking before you begin to jog, 5-10 minutes and then a really slow jog, not much more than a shuffle and see how that goes. Good lucky if you stick with it.👍☺
@@runwithwoody I always start with a 5min walk before slow running. But hr goes up too fast and stays too high for maf, even when just walking.
Yesterday I did a 5K slow run, hr between 130 to 160, always nose breathing. It goes fine. But at 120 or 125 hr that's just silly.
@@NeoVdV Yeah, I think the older you get it's harder to stay within the MAF HR zone. Just be patient and be consistent with your running. Remember the MAF method is only a guide. It works super well for some, and not so great for others. You are in the early stages of your running journey, so just keep things nice and easy and enjoy it. Good luck with it. 👍☺
Hello Neil,
What tips and other trainings to be followed while going under MAF training.
I have slowdown my pace, set the HR alert also in my watch. any other health practise which can improve AHR?
Hi there, another couple of tips for the MAF, make sure you get plenty of sleep (well rested) and try to follow a good diet. Two really important things to keep in mind for low heart rate training. Hope they help.👍☺
Get a bike but still cycle in the zones ,, definitely at start could avoid the frustration,, ,u actually go somewhere
A lot of people do just that Bob, use MAF to stay in their zones while on the bike. I have never done it.👍☺
What's your view on combining Maff with running with helium balloons?
🤣🤣🤣🤣Good one Fred! I hope you mean, sucking in the helium and running, now that would be funny.👍☺
@@runwithwoody it's the latest trend in the UK, running with two helium filled balloons attached to the wrists. It's supposedly helps relieve knee pain and other running ailments.
I will have to give it a try.🤣🤣👍
How long are you doing a maf run for? 1hr, 2 hours? How long should my maf training runs be? Thanks.
Hi mate, it's a bit like how long is a piece of string? It really depends on your level of fitness and how much time you have available. Running to MAF takes long because you are running slower. The amount of time you devote to it depends on where your running journey is at.
@@runwithwoody thanks mate, I'm working it all out it's very interesting!
Hi, I've been training with the MAF strategy for three weeks now. Is it normal to have to walk 50-60% of the training to avoid going over my MAF heart rate zone?
....I've been doing MAF for the past week and that's normal for me :)
For me, it's been lots of jogging/walking/jogging for about 1 hr every day. I can jog the first 1-2 miles without stopping but then have to jog/walk/jog. Going to try bumping my time up to two hours every day in zone 2 in hopes I will eventually be able to jog 100 % of time.
Everyone will be different, Linda. Some will walk more, some less and some not at all. Remember, the MAF is a guide. Stick to the flat, try a really slow shuffle and try not to start out too fast - this might help to keep you running longer. 😊
That sounds like a long time, 2 hours, JS F. Try working up to run more in that one hour before extending the time. It may be more beneficial to try to run longer in that first hour then have heaps of walking over 2 hours. 😊
Do you increase your kms or time from week to week and if so how much. I am starting fwith 30:00. How to build up from this?
Hi Tahamara. The answer to your question depends on the individual. But if you are comfortable, then going on time, (and not knowing your running background) I would increase by no more than 10% each week, So week 2 would be 33 minutes, week 3 36 minutes and so on. Each 4 or 5 weeks drop back in time to allow the body to recover and absorb the extra time you are running. Hope that helps.☺
I do have a garmin 945 watch so I am measuring carefully the heart.
Hi, Currently I’m on week 12 of my MAF run and I must say I feel much focused after I stopped listening to music while running. Thank you for your tip. I want to understand, how much deviation from max HR is ok. My track has few incline and that makes my HR go slightly higher (my Max Aerobic HR aid 148, during incline it goes to 152) and Garmin analysis say I spend approx 5% duration time above my max HR. Is that deviation ok? Thanks
Great job sticking to the MAF Pratik. Looks like you are crushing it. Just remember, the MAF is a guide, and if you are only spending 5% outside your MAF range I reckon that is fine. Others may disagree, but when I'm running to MAF, my HR spikes a little on the hills, but I make sure that once I'm at the top of the hill I'm holding a pace that will bring my MAF HR back to the right level. Hopes that helps. ☺
@@runwithwoody Thanks mate, appreciate your reply. That's so relieving. I do see some results of MAF; week 1 was 09'30'' / Km at HR 145 and now it's 08'05'' / KM at same HR 145. I am also controlling refined sugar intake as of now. plan is to complete 16 weeks before i add speed workouts.
@@Antinode8288 That's sounds perfect. You're on the right track. Keep up the great work. ☺
Am trying to decide my MAF rate.. am 65, no injuries, long time triathlete and marathoner.. 180-65.. 125, plus 5 since I am 65 and plus 5 no injuries??? So 130 or 135?
I'll answer on your other post.
do you ever add speed work? Fartlek? to your runs?
Hi Juan, sometimes in the past I have. But you need to have built a good base with the MAF running before tackling any speed sessions. ☺
I am 33 old, run about one year but after injury, i decide training MAF method my heart rate about 147. pace about 6:08km/h when i get result faster pace? 3-6months?
Hi Edgaras, the thing with MAF is to be patient and consistent. Too many runners expect instant improvement, but this is not the case. The improvement comes after several months of consistency with your running. You need several months of MAF running, then throw in a small speed block and then return to just MAF running again. You just have to be patient. ☺👍
@@runwithwoody yes i know need a time 3-6month maybe more than you see result but this weekend run half marathon 6:16 pace ant next day dont feel bad i want again run :D so decide run 10km and my oace was 5:50 so i think nice a lot of benefits i get :)
Hi! This video was very helpful. I’m a 15 year old girl and I’ve decided to start training for cross country season. Before I started MAF my mile time trial was about 7:30. I’ve only been doing MAF for 2 weeks and my pace is really slow- about 13 minute per mile when I run for 30 minutes. Yesterday, I timed myself in the mile again without my MAF heart rate and ran about an 8 minute mile. I’m afraid that I’ll get slower if I continue and not be able to bounce back again. Or am I being too impatient for the results and doing the training incorrectly? Is there anything I’m missing in order to see progress? And is it ok if I do other workouts above my MAF heart rate. I would really appreciate it if you could answer my questions😊.
Hey MAGA, thanks for checking out the video. Firstly, I think you should seek out a running coach or even join a running group - this would give you more guidance than just jumping to MAF. I'm not trying to discourage you from MAF, but I think as a young runner (and also older runners like myself, I'm 55) the numbers don't really help your running. If you're 15, then your MAF aerobic HR is 165 - quite high. For me my MAF aerobic HR is 125 - too low for me. You also need to have several months running to MAF to see some real benefits, 2 weeks is not enough time. I have been in and out of running to MAF for over three years! My advice to you would be to find a coach or experienced runner who can guide you. At your age you should be enjoying your running and not having the restrictions of MAF. A coach could give you a well balanced program that would help improve your running and also to make you faster. I hope this helps, don't hesitate to ask more questions if you need to. Good luck. 👍☺
@@runwithwoody thank you for your help!
Great video Thankyou. I’ve just started Z2 running and I’m unsure whether to do this or the Maf method as the HR I’m supposed to run is 130 whereas Z2 is upto 140’s
Thanks for watching Mark, and sharing here. I would always suggest to go with what you feel is right for you. Not knowing your running background it is hard to say one over the other. If you are a newer runner or maybe have been injury prone, then the MAF is a good starting point. If you are a long-time runner looking for something to improve your running, then Z2 might be a better fit to begin with and progress down into the MAF as the MAF can be quite frustrating at first. Sounds like I'm having a bit of 50-50 here, but you need to do what you feel most comfortable with. Good luck. ☺
Hello! Thank you so much for these tips :) I'm just getting started with MAF running, and I'm a bit confused about how much running MAF I should be doing for this method to be effective. I run 3-4 times a week -- should all my runs be MAF? And in determining the duration of MAF runs, should I complete a certain distance each run or do as much as I can in a certain time period?
Hi Anya, if you are choosing to do MAF, then all your runs in the early days should be at MAF. When determining time/distance, that depends on your current fitness level. If you have been running regularly for sometime, then you can go longer/further than someone who is relatively new to this way of running. Sorry to be a little vague, but really depends on your current situation when it coms to running.☺
hello is running on treadmill fits running MAF method?
Hi Dilik, I haven't tried, but I guess you could do it. Same principles I would suggest. If you do try it, let me know how you get on. ☺
What kind of watch do you have?
Hi Matt, I’m using the Garmin Forerunner 935 at the moment. 😊
Are you using a low fat vegan diet or the higher fat approach of Maffetone?
Hi kahlis. No real set plans with the vegan diet. Pretty much eat what we like as long as it is plant based. I haven't really delved into the diet side of things in the MAF method.
There is no freaking way in hell that you are going to be able to run a sub 3 marathon using strictly maf running. Long slow running makes for long slow runners. Aerobic base is important, but years of only low heart rate running is not going to turn you into a sub 3 marathon runner at 51.
Hi Tim, I may have agreed with you way back when I made this video about 18 months ago, but I think it is possible. And it has to do with where I am at with my running at the moment which is deep in preparation for 100k trail event. I have been running to and in most cases well below my MAF HR and last month I was able to run a sub-19 5k (no speed work whatsoever, and my fastest time in 5 years. I'm 55 now). That leads me to believe that it is possible due to the fact the aerobic base is strong. However, when I attempt my next sub-3 marathon, I won't stick purely to the MAF, there will be some speed components, but at my age I will be keeping them to a minimum. It's not that I don't have confidence in the MAF method, it's just that in the past I have enjoyed and had success with faster workouts in a training block. But when it comes to building a strong aerobic base, I have found the MAF method to be excellent. And I have said many times that the MAF method is only a guide, it's what you choose to do with it in conjunction with your own running/goals. Thanks for your comment and watching the video. 👍☺
@@runwithwoody I am impressed with your times. I think the part that I have an issue with is that people see extraordinary results from some runners and think that they will experience similar results. You are most likely not going to start out at 12 minute miles and drop to 8 minute miles using MAF unless you are a sleeper athlete that has not been active in a while. Weight loss and consistent running will only help to a point. You have to have the genetic capability to achieve the times that you have been able to do. Thanks for the reply.
Absolutely agree Tim. The MAF does accommodate speed blocks after a good base building. Once you plateau in the monthly MAF tests, you go off and do a speed block for X number of weeks and then return to the MAF. The idea being that after a speed block your overall pace against your MAF HR should have have improved. 👍☺