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Hi there, I know this guy personally and let me start by saying he is one of the humblest people you will ever meet. I ran with Wally in his last couple of years in the Army and he is the epitome of hard work , dedication = success. He is old school!!! to the point of tracking all his workouts in a written diary, and then been able to compare and analyse when things are not working out right. His success in the last 5 years is amazing, and myself and rick watch in bated breath for his next amazing achievement. And just to add I am 42 and also love running, but my age is just a number, I train hard along with my colleagues and friends, and hopefully Johnathan's video will help other people to believe in hard work and patience, perseverance pays off. Amazing podcast, and good luck in London Wally.... you will smash it!!! And if you are bored on tues nights ..... leyburn stadium track, catterick ..... give rick a hiding 😂😂😂
Really interesting interview with a very modest person. It’s nice that the interviewer allowed Jonathan to explain and didn’t talk over him. It’s quite rare these days. Thank you very much and good luck.
I often go back to listen to this amazing athlete. Walton is unassuming, simple yet a very powerful runner. I love the way Floris interviewing him, getting the most out of Walton but establishing camaraderie and the fluid conversation is like a talk between two runners. Powerfully inspiring.
Enjoyed the video immensely as I am the same age, I accidentally learned the MAF method because my health demanded me to take it easy and my time improved too, I started to beat better runners than myself and left them agog but never knew why... that's why this video is a revelation to me, people are saying that I don't even sweat even on a hot day and my form has improved immeasurable
Each foot strike ur balancing one leg for third a second. More time practising this not stressed does what? I wonder how much is this. Small muscles always getting oxygenated blood so adapt quicker maybe. I'm sorry to hear about ur health..are u still going?
Appreciate your feedback Mike. I recorded an interview with 2 sisters in the 12 - 13 min / mile range yesterday with nice improvements along the way. It will launch next weeks.
I just started a few weeks ago at around 9 minutes per km (14.5 min/mile). Had no idea I could be so unfit! I'll give MAF 6 months at least and see how it goes. If I see significant improvements I'll stick with it.
Im 1 week into maf training. Im 65 years old, have been training at 10:30-10:45 mpm. My maf pace is 15:20ish......Im struggling with this pace Im using 115-125 bpm.....i have to slog/walk to stay in my zone.....Im hanging with it for a month or two to see where it goes.....Larry
Hi Floris, I’m just starting to learn about this MAF method of training. It certainly seems that patience is the key. I have had numerous attempts at low heart rate training over the years but it always failed as my ego gets in the way. Especially if you run in a group. I would now suggest that anyone starts with this technique runs on their own while they are adapting to it, else they are bound to overshoot their heart rate targets and ultimately leave them unsuccessful in achieving their goals. Great content btw!
As a beginner and lazy person I like that benefits come from going really slow. I quickly get bored though. I'd love to invest in a heart rate controlled treadmill and just cruise listening to audio books or watching movies. I big question if do lots of maff training in a week then do a sprint session will that sabotage the maff progress?
The best part of this show is that you interview many many people who have done exactly what I'd love to do. And they're doing at a much more mature age! I'm maybe 2 months into running and I hope I can see results like Jonathan Walton! Thanks for the amazing insights sussed out of these interview Floris!
Great interview! You hit all the marks and made it very thorough. A 230 marathon is amazing! And while approaching 50 too. Jonathan is more fit than most 20 year olds. Really incredible.
That IS amazing indeed, specially seen the age of Jonathan, however one has to see the training it takes to achieve that. High mileage, running 1-2 hours every day regardless of weather and season, one has to restructure one's whole life rhythm to running. Quite a high "investment" that is probably not possible to many.
@@bernios3446 it does seem that either or both of weekly mileage and running time are correlated with rate of improvement, but that doesn't necessarily mean that you'll only get significant benefits from running an hour or more every day. It's just that people often tend to put in that much because MAF training is relatively low stress. But it would be good to hear about more casual runners and their results with this style.
@@batlin I am such a "more casual runner" at this point. I find the low heart training very interesting, as with age (I am 57) the stress "normal running" (with longer, slower strides and too fast) puts on the body is increasing. I just started very recently to run with a smartwatch, and then, even more recently, with attention to my heart rate. I only practiced it a few runs, so I need some time before I can make real statements. But even after the first few runs there has been observable improvement all while keeping heart rate down. Is there a forum where these things can be shared and discussed? I haven't found any.
@@bernios3446 if you find one let me know! I've been doing MAF for 3 or 4 weeks now and really enjoying it so far, although I haven't seen improvements yet -- it's probably too early to tell. Apart from the potential functional benefits though, I'm just amazed to feel an enjoyment of running, which I haven't felt since I was a teenager in the 1990s... and I've been able to step up the distance far beyond what I've done before. Excited to see how things continue!
Terrific interview! Floris asked very pointed, relevant questions. They covered just about every question that I had although I’d like to know what Jonathan’s approximate MaxHR is to give an understanding what his HR is relative to an all effort for him. I think that would make it easier for the listeners to compare our efforts to Jonathan’s. I found Jonathan to be extremely humble. He gave very articulate and complete answers. I’m finding myself really rooting for him to hit the goals he discussed regarding sub 2:30 and National 50+ records. I will be checking Strava for sure. Personally, I’m already a big believer and novice practitioner of Low HR training so I don’t need much convincing but this is one of the best summaries of the method that I’ve come across. Thanks guys!!
Fantastic interview but again, the 'subject' has a considerable amount of experience. High school running followed by 20+ years in the army is going to give anyone an awesome aerobic base?! I liken these maf examples to bodybuilders who have spent years doing heavy, compound lifts but now attribute their growth to high rep, light weight work... Absolutely not meant as a negative toward Floris or Jonathan who are both fantastic athletes but my observations of most MAF success I've seen.
I agree as I think that you need practice with fast turnover. Before my last race I incorporated a threshold run which increased my race speed. My take is that MAF increases your potential speed and speed work helps you to hit the potential. With experienced runners they are close to their potential already so need only a small amount of speed work but novices need much more work.
Agreed. I also feel that there is a huge bias in the sampling of interviewees, making for a very unscientific defence of the maffetone approach. I'd like to see Floris interview 'real' beginners at time zero and then after 4-5 months of maffetone only. I couldn't find any longitudinal studies on googlescholar of the maffetone approach , so it's a bit disappointing Also, the title of his videos are often misleading, as the answer to e.g. qualify for the Boston marathon or run a marathon under 2.30 are vague at best and can be summarised by 'run maffetone, eat maffetone'. The value of low intensity work is well recognised but again, there is very little empirical support for the maffetone running and eating approach in improving performance (to the exception of 1 study, on a single (!!!!!) 38 year old triathelete...not sure how he managed to publish this...)
@@TheCalebOsborne yeah, would be nice to have beginners interviewed on this channel but it's more sexy to have videos entitled 'How to win Boston marathon with MAF' than 'beginner goes from x pace to y pace at low HR within 4 months' :)
Jonathan is an exceptionally gifted runner. To log in more than 100 miles a week without down weeks and no injury so far is in itself an amazing achievement. I sure hope he catches his 2hour 25min goal target in the next year at 50 golden year !!
just watched this and enjoyed the stream along with his accent. after 3 years his strava is still going strong. also envied the guys calmness. ty for this mr floris.
Fantastic podcast Floris. I’m just starting off on my low heart rate training and these podcasts are super helpful. Looking forward to more of these 👍🏻
This podcast with Jonathan was great. It touched on a number of questions that as a runner i have to answer in order to be successful at training and marathon races. Relevant and i got a lot out of it. Brilliant!!!
Having completed my first ever marathon at 47 in Paris, I wanted to know how i could do better and not suffer so much for the last few KMS. I came across heart rate training and then your videos and podcasts and they're amazing...so insightful and informative. Thank you for making them. I listen to them as i do my own HR training runs, which started in earnest this week. Please keep it up, it's all really helpful and great to listen to.
I’ve watched a handful of Gierman’s interviewees and I personally connected with this guy the most. Very inspiring for a new, 30 year old runner that’s aiming high. Thank you.
Some much to learn. I've learned that I dont know anything about running. I've ran marathons and ultra marathons but there is so much I don't know. I'll start with watching my diet using the app, my fitness pal. I'll learn about the Maf method, and definitely the Higdon method of training. I also want to learn that thing called Discipline. Getting those early morning miles so I can walk around feeling elite. Thanks guys for all you do.
Thank you both for sharing your low heart rate experience, I am just a year older than Johnathan, running at 136 bit 9 min pace, can't wait to see my pace drop😅🏃👍
Keep us updated...I find it really hard to keep a low HR training in SEA's heat...the lows are 90 degrees minimum if you factor in humidity year round...when the sun is up, it's pretty intense, well over 100, every single day. I still do most of my recovery runs and easy runs a super slow / low HR, whic really helps. I do however, do faster / higher HR runs with my speed work, tempos, and long runs...
It’s good to see that even an elite athlete who has been a successful runner all his life can become even better by using this method. Even the best never stop improving. Another impressive feature of Jonathan Walton is how down to earth and simple he presents himself. He appears to be just a regular guy you might bump into at a pub. There’s something really awesome about how humble elite runners like this guy and Eliud Kipchoge present themselves.
I'm in that early stage, 3rd week of MAF (through Polar Flow Training). Thanks Floris, this video and you're others have inspired me to stay the course. Just as Jonathon mentioned at the beginning, I'm at a very slow pace to maintain my MAF 135 bpms. I'm starting to see slight improvements.
I love your channel and especially these types of videos because they are truly rewarding, thank you for the content 😁 I am fairly new to running and watching these videos give me incredible insight into being a better runner.
Great interview guys. Really helpful and inspirational for us slower runners getting started with the method. Also nice to listen to those two very different but very relaxing accents.
I'm intrigued by the MAF training system. I'm 65, run every other day at around an average of 9:30/mile pace for a ten mile run. shorter runs at a slightly quicker pace. My average HR during workouts is @ 145 BPM. 180 minus 65, gives me a 115 heart rate? Not sure I can even run at that low a heart rate, more like a brisk walk. My PB's in races in the last two years are: Mile: 6:38 5K: 22:07 8K: 38:40 I have a half marathon coming up on May 7, and would love to run it well(fast) and not bonk and feel miserable afterwards. My last run a couple days ago, I made a conscious effort to run slower, like 11 to 12 minute pace. I use a Garmin Forerunner 235, and don't think the HR is accurate as it will often show my resting heart rate under 50, which I know cannot be right. Any suggestions on an affordable yet accurate heart rate monitor for runs? Floris, I appreciate your channel and all you bring to us average runners. Keep up the great work!
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Hey @Floris! Awesome interview! I have recently started some low heart rate training based on your interviews =) and am very interested in what you have found as an ideal set up to track your trends in HR training? Like the pace hopefully dropping over time at a given heart rate =) . THX a bunch!
Floris - This is a brilliant watch. However - I have mentioned in the past - and you resolutely refuse to acknowledge on this channel that not everyone will respond to the Maffetone formula if their Aerobic Threshold and heart rate are not aligned with the formula. This is well documented. I think it would be great for those who dont adapt to the formula if you featured this and discussed people who have had to use the results of a lactate threhold test instead of the formula and then got the amazing results Jonathon has had. As Jonathon stresses in this interview - not everybody reacts the same. My classic example for this are 2 Triathletes - Mike Pigg (1980') and Lional Saunders (2019) Mike trained at an Aerobic Threshold of 155 - which would be close to Heart rate max for Lional - whose Aerobic Threshold is in the lower 130's - The formula cannot work for both. As Lional ages he will still be running; like Jonathon at a very low heart rate. Mike Pigg wouldnt. There is a distribution on how people react to this - if i use the formula i have to walk - how will i get faster walking! Florian -you can take the lead on this issue. If you look at all the forums you have this tension between the ones for who the formul work and those that dont - measuring and working with scientific test would resolve this and i dont have to walk I can walk
@@PoetWithPace but running on calculated RQ where you are burning 50/50 would work for you (and its very much low zone 2 for me as well) and thats my point. The formula was basically a regression Phil Maffetone developed so his non elite athletes didnt have to pay for a gas analyser test. So for those it fits in the middle happy days = those like me and you who would be data points a long way from the regression line - feeling like something is wrong with us. Phil is so invested in his formula he doesnt say much - although it is in his last e book on MAF. bottom line - is all his star atheles were tested!
@26:38 this is what works for most people. Carbs from non-processed sources (vegetables, legumes, potatoes, whole grains, quinoa) and then good-quality fruit, seeds and nuts. Some spices should also be included in the list like the wonderful combo turmeric + black pepper.
Summary review. MAF is a good point. But play with higher or lower than that. Consider the lactate test or other things to consider too CHI running is my current thing to try. THis is very good. Floris you are doing the good work to find the good people in various positions of training and age I'm 40 and discovered I'm actually running with nose breath only around 6:30 min/mile for 4 miles. 4 timer per week. Time to up the mileage. And get a HR strap
Hi Floris... I can’t tell you how much exciting and inspiring these videos casts are.. after watching and reading the book, I pursued for MAF training starting this week. I wanted to ask a question - What is the minimum length I.e. miles at minimum I should stick myself with MAF training?
Wonderful! Happy to hear that Akash. This is different for many athletes. For some 4 x 30 minutes a week is the max training volume they can currently handle, for others this is 6, 8 or 10 hours a week. I suggest posting your question in this Extramilest FB Group: facebook.com/groups/209003219602686
Hi Floris great Video again , I tried a couple of runs using your formula so 180 less 63 (my age ) = 117 but i seemed to be working really hard and certainly not easy running , I found that 98 BPM was a comfortable speed so will try that and see how it goes , keep up the good work and thanks :o)
Find most the interviews on your channel interesting! With that said, MAF offers nothing really new. I'm a fast master runner and it is always nice to get insight on how others are training. Funny almost all the runners interviewed credit MAF but in reality are doing weekly marathon or faster runs ( some are doing lots of it!) which is traditional training. Regardless, great info and I appreciate the effort - Thanks
Appreciate your comment and feedback Bob. I think the part that was different with the MAF approach is taking life circumstances in account when calculating training zones. So if someone experiences a recent cold, illness, injury, or if someone has been healthy and progressing well in training, the HR number changes. I think the reason that MAF is credited, is that most of these guys have first build up a solid aerobic base of several months of aerobic runs (with minimal speedwork) before adding more speedwork. Even Maffetone mentioned there is absolutely a time and place for speedwork and he talks about 80/20 as well. When you run 100 - 130 miles a week, 20% at higher HR is still a lot of faster runs, although most of the guys I interviewed don't get to 20%, especially when their training volume is higher. Glad you've found some of the info great. Have fun out there on your own runs as well. Cheers!
@@FlorisGierman enjoy your interview style. Completely non judgemental and you ask great questions. 52 yo and want to sub 2:40 a marathon which is tough in the tropics. Need a lot of weather luck and solid training. Appreciate the great info on your channel!
@@bobkrogh1670 that means a lot, thank you. I learn a lot from all these conversations for my own training, and I'm happy to share it with a wider audience. That's a rock solid goal you're going after. The weather you can't control, although solid heat training like Jason Cherriman talked about could definitely help (ruclips.net/video/OJYbTly9azw/видео.html). Wishing you all the best on your training. I tried to find you on Strava, but didn't see you on there. Please keep me posted!
Hey Floris, thank you for all these videos that are uploading, I've found them very helpful. Thanks to you I've started with the MAF method. I've noticed that many of the runners you bring mention that they've seen improvements when on the method after ~4 weeks, but they don't usually mention how much they were running each week during this period. Can you give me some insights into this ? Like from which amount of mileage does this start to actually work (obviously if you run 5k per week at a low HR you won't see much improvements)?
Happy to hear that Victor. It really depends on many different factors, such as past health and fitness profile, how many hours a week you are able to run given other commitments, life stress, past injuries or illnesses, etc. What works for one runner, doesn't work for another, you have to learn how to read the signals from your body on what training volume works well for you. I'd suggest to gradually build things up. Start with 30 minutes a day for 4 days a week and gradually increase this to more days and longer duration. Not increasing training volume with more than 10% a week and every 4th week a step back with 30% less volume. Taking the monthly MAF tests will show your current fitness level and progress.
LOL: "First run, nine-and-a-half minute miles".... my first run at 125 bpm limit was almost 15 minute miles! After 20 minutes, could barely just come up on my toes before spiking my HR. "Normally" I can do a sub 10 minute mile. However, next day, no aches and pains and good to go again.
Hi, thanks for the great interview, it was very interesting & inspiring. Great timing too as just the other day I had come across MAF. I am a new runner, only for about 9 months ish with an injury issue a couple of months ago and so even less months of running really. Just wondering if you would have any input: I am 21 & a new runner, for a couple of months and pretty much all my runs are at a 180bpm. If I do 154bpm or 144-154bpm my running will basically be walking as I only really do 5:30min/km. Is it still worth it if I do MAF in combination with my other runs? Am I too slow to bother with this? I also run about 40km per week and does this mean I don't run enough to benefit? Or will the 180bpm just stress the body & thus mean the MAF training isn't helpful? I see a lot of other people saying with MAF that their MAF pace is basically the same as my 180bpm pace or even faster (when they started), so is it worth me doing it?
Basically your heart can't pump any harder after MAF HR. Faster but not harder. A faster HR signals stress. Running at a lower HR means you can run more often (twice a day even), this means you can spend more time training the heart and lungs in a shorter space of time.
Floris I see several questions here ax I had re what his max HR is? It varies so much. I'm 54 and mine is around 190, but I knew runners in their late 30s who were maxing out at 150 odd. Great interview but it was preachi g to the converted. Without max HR I have no idea of how hard Wally is working at his calc MAF vs say mine, so I'm left with no evidence the maf method works. Lower HR and big volume sure, but Maffetone method, no idea
Marathon HR150 is good.... I'd doing MAF and my HR hits 170 when I've run 50 yrds (its up hill in either direction from my house) But I'm stubborn and sticking to MAF
If do a few sprints after the maff train8ng hour or in the middle, maybe 10 minutes before the end, will that sabotage my progress? Different energy systems and all.
I just came across this video. I just started running using the MAF. I'm training for a marathon and I'm looking for some kind of a training program. There is a lot of training program but I can't find one for the MAF. Can anyone suggest one? Thank you.
Great interview. My Suunto heart rate monitor doesn't seem to be accurate so I keep my mouth shut when I run to limit oxygen and therefore speed it seems my heart rate is about the MAF pace but I can't be shore. Is anyone doing something similar and does it work similar to MAF improvements over time?
I'm not convinced MAF works. You cannot tell me that doing all your training at easy pace is optimal. The problem is that you are only training aerobic endurance and are neglecting things like aerobic power (VO2 max) and anaerobic strength (i.e. top end speed). Moreover, it is most effective to raise your lactate threshold by training AT your lactate threshold, which is faster than the MAF method.
Richard, MAF training does include speed as well. Main concept is to take time to develop an aerobic base first by mainly training at low intensity. Once your body is able to handle speedwork better, with stronger muscles, tendons, ligaments and joints, you add in speed once or twice a week.
Interesting listen, thanks for great info, hopefully I can improve my running, i am currently 4 weeks in on keto and running at the low heart rate, the first few weeks we're tough but now am feeling so much better and my times are starting to improve again.
@Erick Domingo sorry I've missed your message, yeah I was on MAF training at the start of year and did see an improvement without being on keto, when I started keto everything slowed down again, it's taken 8 weeks to return back to my usual pace, did a 5k yesterday at 7.20 pace (23mins) with a 147hr which is 10 beats slower than previous before starting MAF (same 7.20 pace) definitely working, hows your keto going ?
Great interview as always Floris! A Question about the MAF Formula for calculating your desired HR.; I find the 180-age is a bit blunt since som people have really high MaxHR (like 200+) and some (the camp that I'm in) have lower than average HR for their age. At 180-42=138 (for me) I wouldnt say I'd be running casually, rather pushing it a bit. Ive been running for 10+ years so low fitness isnt the issue here. When calculating regular HR Zones you usually take maxHR into consideration, basing the zones off of % of MaxHR. Is there some room for adjustment in the MAF heartrate considering this? Thanks! /L
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Hi there, I know this guy personally and let me start by saying he is one of the humblest people you will ever meet. I ran with Wally in his last couple of years in the Army and he is the epitome of hard work , dedication = success. He is old school!!! to the point of tracking all his workouts in a written diary, and then been able to compare and analyse when things are not working out right. His success in the last 5 years is amazing, and myself and rick watch in bated breath for his next amazing achievement.
And just to add I am 42 and also love running, but my age is just a number, I train hard along with my colleagues and friends, and hopefully Johnathan's video will help other people to believe in hard work and patience, perseverance pays off.
Amazing podcast, and good luck in London Wally.... you will smash it!!! And if you are bored on tues nights ..... leyburn stadium track, catterick ..... give rick a hiding 😂😂😂
Really interesting interview with a very modest person. It’s nice that the interviewer allowed Jonathan to explain and didn’t talk over him. It’s quite rare these days. Thank you very much and good luck.
indeed a great interview
I often go back to listen to this amazing athlete. Walton is unassuming, simple yet a very powerful runner. I love the way Floris interviewing him, getting the most out of Walton but establishing camaraderie and the fluid conversation is like a talk between two runners. Powerfully inspiring.
Happy to hear that Mathew. Jonathan surely is an incredible athlete and an inspiration to many others out there.
Enjoyed the video immensely as I am the same age, I accidentally learned the MAF method because my health demanded me to take it easy and my time improved too, I started to beat better runners than myself and left them agog but never knew why... that's why this video is a revelation to me, people are saying that I don't even sweat even on a hot day and my form has improved immeasurable
Each foot strike ur balancing one leg for third a second. More time practising this not stressed does what? I wonder how much is this. Small muscles always getting oxygenated blood so adapt quicker maybe. I'm sorry to hear about ur health..are u still going?
Such an incredibly likable person. I love this guy!
Would love to see an interview with someone who started at 12-13min/mil.
Appreciate your feedback Mike. I recorded an interview with 2 sisters in the 12 - 13 min / mile range yesterday with nice improvements along the way. It will launch next weeks.
I just started a few weeks ago at around 9 minutes per km (14.5 min/mile). Had no idea I could be so unfit! I'll give MAF 6 months at least and see how it goes. If I see significant improvements I'll stick with it.
@@batlin Can surely be an eye opener. Sounds good, let me know how things go!
Im 1 week into maf training. Im 65 years old, have been training at 10:30-10:45 mpm. My maf pace is 15:20ish......Im struggling with this pace Im using 115-125 bpm.....i have to slog/walk to stay in my zone.....Im hanging with it for a month or two to see where it goes.....Larry
@@Backtothefutureradios I'm 61 and in a similar place as you.
Hi Floris, I’m just starting to learn about this MAF method of training. It certainly seems that patience is the key. I have had numerous attempts at low heart rate training over the years but it always failed as my ego gets in the way. Especially if you run in a group. I would now suggest that anyone starts with this technique runs on their own while they are adapting to it, else they are bound to overshoot their heart rate targets and ultimately leave them unsuccessful in achieving their goals. Great content btw!
As a beginner and lazy person I like that benefits come from going really slow. I quickly get bored though. I'd love to invest in a heart rate controlled treadmill and just cruise listening to audio books or watching movies. I big question if do lots of maff training in a week then do a sprint session will that sabotage the maff progress?
The best part of this show is that you interview many many people who have done exactly what I'd love to do. And they're doing at a much more mature age!
I'm maybe 2 months into running and I hope I can see results like Jonathan Walton!
Thanks for the amazing insights sussed out of these interview Floris!
Wonderful interview! As a runner over 50 I'm especially interested in tips from veteran runners who continue to improve.
Scott Allen me too Scott! Age is just a number 👍🏼
Great interview! You hit all the marks and made it very thorough. A 230 marathon is amazing! And while approaching 50 too. Jonathan is more fit than most 20 year olds. Really incredible.
Thank goodness you asked him what his marathon HR is between 150-160 👏👏 great question throughout, and 2.30 at 49 just incredible 🎉
Jonathan just ran a 2.29 at the Yorkshire Marathon and followed it up with a 33:09 10k a week later. I am so in awe. #amazingrunner
That's an incredible time! My first 5k was about 32 minutes... So Johnathan is literally twice as fast.
That IS amazing indeed, specially seen the age of Jonathan, however one has to see the training it takes to achieve that. High mileage, running 1-2 hours every day regardless of weather and season, one has to restructure one's whole life rhythm to running. Quite a high "investment" that is probably not possible to many.
@@bernios3446 it does seem that either or both of weekly mileage and running time are correlated with rate of improvement, but that doesn't necessarily mean that you'll only get significant benefits from running an hour or more every day. It's just that people often tend to put in that much because MAF training is relatively low stress. But it would be good to hear about more casual runners and their results with this style.
@@batlin I am such a "more casual runner" at this point. I find the low heart training very interesting, as with age (I am 57) the stress "normal running" (with longer, slower strides and too fast) puts on the body is increasing. I just started very recently to run with a smartwatch, and then, even more recently, with attention to my heart rate. I only practiced it a few runs, so I need some time before I can make real statements. But even after the first few runs there has been observable improvement all while keeping heart rate down. Is there a forum where these things can be shared and discussed? I haven't found any.
@@bernios3446 if you find one let me know! I've been doing MAF for 3 or 4 weeks now and really enjoying it so far, although I haven't seen improvements yet -- it's probably too early to tell. Apart from the potential functional benefits though, I'm just amazed to feel an enjoyment of running, which I haven't felt since I was a teenager in the 1990s... and I've been able to step up the distance far beyond what I've done before. Excited to see how things continue!
Time for another interview with this guy!
Terrific interview! Floris asked very pointed, relevant questions. They covered just about every question that I had although I’d like to know what Jonathan’s approximate MaxHR is to give an understanding what his HR is relative to an all effort for him. I think that would make it easier for the listeners to compare our efforts to Jonathan’s. I found Jonathan to be extremely humble. He gave very articulate and complete answers. I’m finding myself really rooting for him to hit the goals he discussed regarding sub 2:30 and National 50+ records. I will be checking Strava for sure. Personally, I’m already a big believer and novice practitioner of Low HR training so I don’t need much convincing but this is one of the best summaries of the method that I’ve come across. Thanks guys!!
Fantastic interview but again, the 'subject' has a considerable amount of experience. High school running followed by 20+ years in the army is going to give anyone an awesome aerobic base?! I liken these maf examples to bodybuilders who have spent years doing heavy, compound lifts but now attribute their growth to high rep, light weight work...
Absolutely not meant as a negative toward Floris or Jonathan who are both fantastic athletes but my observations of most MAF success I've seen.
I agree as I think that you need practice with fast turnover. Before my last race I incorporated a threshold run which increased my race speed. My take is that MAF increases your potential speed and speed work helps you to hit the potential. With experienced runners they are close to their potential already so need only a small amount of speed work but novices need much more work.
Agreed. I also feel that there is a huge bias in the sampling of interviewees, making for a very unscientific defence of the maffetone approach. I'd like to see Floris interview 'real' beginners at time zero and then after 4-5 months of maffetone only. I couldn't find any longitudinal studies on googlescholar of the maffetone approach , so it's a bit disappointing Also, the title of his videos are often misleading, as the answer to e.g. qualify for the Boston marathon or run a marathon under 2.30 are vague at best and can be summarised by 'run maffetone, eat maffetone'. The value of low intensity work is well recognised but again, there is very little empirical support for the maffetone running and eating approach in improving performance (to the exception of 1 study, on a single (!!!!!) 38 year old triathelete...not sure how he managed to publish this...)
I was also going to comment a lot of the MAF success stories seem to come from mature runners who then tried MAF training later?
@@TheCalebOsborne yeah, would be nice to have beginners interviewed on this channel but it's more sexy to have videos entitled 'How to win Boston marathon with MAF' than 'beginner goes from x pace to y pace at low HR within 4 months' :)
@@phil7394 curious!
Incredibly Jonathan and thanks for sharing with Floris 👍🏼
Jonathan is an exceptionally gifted runner. To log in more than 100 miles a week without down weeks and no injury so far is in itself an amazing achievement. I sure hope he catches his 2hour 25min goal target in the next year at 50 golden year !!
He is a machine for sure. This past weekend he lowered his PR to 2:28! Excited to follow his journey
You need to be very light weight to be able to run 100 miles a week without injury. Also have a very low impact running technique.
just watched this and enjoyed the stream along with his accent. after 3 years his strava is still going strong. also envied the guys calmness.
ty for this mr floris.
Fantastic podcast Floris. I’m just starting off on my low heart rate training and these podcasts are super helpful. Looking forward to more of these 👍🏻
This podcast with Jonathan was great. It touched on a number of questions that as a runner i have to answer in order to be successful at training and marathon races. Relevant and i got a lot out of it. Brilliant!!!
Having completed my first ever marathon at 47 in Paris, I wanted to know how i could do better and not suffer so much for the last few KMS. I came across heart rate training and then your videos and podcasts and they're amazing...so insightful and informative. Thank you for making them.
I listen to them as i do my own HR training runs, which started in earnest this week. Please keep it up, it's all really helpful and great to listen to.
I’ve watched a handful of Gierman’s interviewees and I personally connected with this guy the most. Very inspiring for a new, 30 year old runner that’s aiming high. Thank you.
Thanks for this. Very interesting to hear.
I see Johnathan at lots of local races here in Yorkshire, UK.
He’s a truly incredible athlete.
That was a great Interview!
Great questions.
👏👏👏👏👏
Some much to learn. I've learned that I dont know anything about running. I've ran marathons and ultra marathons but there is so much I don't know. I'll start with watching my diet using the app, my fitness pal. I'll learn about the Maf method, and definitely the Higdon method of training. I also want to learn that thing called Discipline. Getting those early morning miles so I can walk around feeling elite.
Thanks guys for all you do.
Very interesting video. Jonathan is a cool guy!.. very understated. I’ll definitely look into MAF
Thank you both for sharing your low heart rate experience, I am just a year older than Johnathan, running at 136 bit 9 min pace, can't wait to see my pace drop😅🏃👍
Alex Chan as he says Alex, we need patience. I’m 8 years older, but it’s just a number 👍🏼
@Running Guru agree thanks for encouraged.
@@alexchan5290 no worries. Enjoy the running!
Keep us updated...I find it really hard to keep a low HR training in SEA's heat...the lows are 90 degrees minimum if you factor in humidity year round...when the sun is up, it's pretty intense, well over 100, every single day. I still do most of my recovery runs and easy runs a super slow / low HR, whic really helps. I do however, do faster / higher HR runs with my speed work, tempos, and long runs...
It’s good to see that even an elite athlete who has been a successful runner all his life can become even better by using this method. Even the best never stop improving.
Another impressive feature of Jonathan Walton is how down to earth and simple he presents himself. He appears to be just a regular guy you might bump into at a pub. There’s something really awesome about how humble elite runners like this guy and Eliud Kipchoge present themselves.
Thanks so much Jonthan for sharing with Us. Congratulations !!
I'm in that early stage, 3rd week of MAF (through Polar Flow Training). Thanks Floris, this video and you're others have inspired me to stay the course. Just as Jonathon mentioned at the beginning, I'm at a very slow pace to maintain my MAF 135 bpms. I'm starting to see slight improvements.
I love your channel and especially these types of videos because they are truly rewarding, thank you for the content 😁
I am fairly new to running and watching these videos give me incredible insight into being a better runner.
Great interview guys. Really helpful and inspirational for us slower runners getting started with the method. Also nice to listen to those two very different but very relaxing accents.
great example of listening to the body! working up to 2 hours a day low heart rate training is very impressive!
A truly fascinating interview! Amazing insight. Thank you Floris and Jonathan!
Great interview. Been a bit frustrated with training recently but am going to give this a real go. My legs feel much better after the slow runs.
Inspiring. Some great tips. Hope you accomplish your goals Jonathan!
Awesome interview! Thank you & Jonathan!
This is really inspirational...I'm genuinely impressed
Happy to hear that, same here. Jonathan shared many great insights!
And obviously thanks for hosting the podcast!
I'm intrigued by the MAF training system. I'm 65, run every other day at around an average of 9:30/mile pace for a ten mile run. shorter runs at a slightly quicker pace. My average HR during workouts is @ 145 BPM.
180 minus 65, gives me a 115 heart rate? Not sure I can even run at that low a heart rate, more like a brisk walk.
My PB's in races in the last two years are:
Mile: 6:38
5K: 22:07
8K: 38:40
I have a half marathon coming up on May 7, and would love to run it well(fast) and not bonk and feel miserable afterwards.
My last run a couple days ago, I made a conscious effort to run slower, like 11 to 12 minute pace. I use a Garmin Forerunner 235, and don't think the HR is accurate as it will often show my resting heart rate under 50, which I know cannot be right.
Any suggestions on an affordable yet accurate heart rate monitor for runs?
Floris, I appreciate your channel and all you bring to us average runners. Keep up the great work!
Thank you for this interview. Excellent! Learned so much. Truly appreciated!
Happy to hear that D. Beach. Jonathan surely shared a lot of great insights.
Thanks for making this podcast / video. I am liking your presentation. Please keep up the good work.
Watching this again it would be interesting if you had him on again for another chat.
Amazing
I learned so much! thank you I am excited to run today
Very genuine and practical, God bless you both..!
Thank you Sachin! Happy to hear that
Great pod cast thank you. 👌
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Great interview FG! Jonathan is a beast.
Great episode! Lots of helpful information
Awesome interview!
Hey @Floris! Awesome interview! I have recently started some low heart rate training based on your interviews =) and am very interested in what you have found as an ideal set up to track your trends in HR training? Like the pace hopefully dropping over time at a given heart rate =) . THX a bunch!
Really enjoyed this, thank you :-)
There are some phenomenal people in this world
Floris - This is a brilliant watch. However - I have mentioned in the past - and you resolutely refuse to acknowledge on this channel that not everyone will respond to the Maffetone formula if their Aerobic Threshold and heart rate are not aligned with the formula. This is well documented. I think it would be great for those who dont adapt to the formula if you featured this and discussed people who have had to use the results of a lactate threhold test instead of the formula and then got the amazing results Jonathon has had. As Jonathon stresses in this interview - not everybody reacts the same. My classic example for this are 2 Triathletes - Mike Pigg (1980') and Lional Saunders (2019) Mike trained at an Aerobic Threshold of 155 - which would be close to Heart rate max for Lional - whose Aerobic Threshold is in the lower 130's - The formula cannot work for both. As Lional ages he will still be running; like Jonathon at a very low heart rate. Mike Pigg wouldnt. There is a distribution on how people react to this - if i use the formula i have to walk - how will i get faster walking! Florian -you can take the lead on this issue. If you look at all the forums you have this tension between the ones for who the formul work and those that dont - measuring and working with scientific test would resolve this and i dont have to walk I can walk
do what works for you. the formula doesn't work for me as i'm nearly 60 running 3 hour ish marathons. maybe more Zone 2 for some?
@@PoetWithPace but running on calculated RQ where you are burning 50/50 would work for you (and its very much low zone 2 for me as well) and thats my point. The formula was basically a regression Phil Maffetone developed so his non elite athletes didnt have to pay for a gas analyser test. So for those it fits in the middle happy days = those like me and you who would be data points a long way from the regression line - feeling like something is wrong with us. Phil is so invested in his formula he doesnt say much - although it is in his last e book on MAF. bottom line - is all his star atheles were tested!
@@craigtsmith6957 good points Craig. Let's see if your original question is taken up?
What about just following the real father of LSD Van Aaken whose simple advice was stay below 150bpm and preferably 130-150bpm?
@@krruns4165 is that below 150 just for training or race day also?
@26:38 this is what works for most people. Carbs from non-processed sources (vegetables, legumes, potatoes, whole grains, quinoa) and then good-quality fruit, seeds and nuts. Some spices should also be included in the list like the wonderful combo turmeric + black pepper.
👍👍
Very good podcast. Thanks a lot
Summary review. MAF is a good point. But play with higher or lower than that. Consider the lactate test or other things to consider too CHI running is my current thing to try. THis is very good. Floris you are doing the good work to find the good people in various positions of training and age I'm 40 and discovered I'm actually running with nose breath only around 6:30 min/mile for 4 miles. 4 timer per week. Time to up the mileage. And get a HR strap
Hi Floris... I can’t tell you how much exciting and inspiring these videos casts are.. after watching and reading the book, I pursued for MAF training starting this week. I wanted to ask a question - What is the minimum length I.e. miles at minimum I should stick myself with MAF training?
Wonderful! Happy to hear that Akash. This is different for many athletes. For some 4 x 30 minutes a week is the max training volume they can currently handle, for others this is 6, 8 or 10 hours a week. I suggest posting your question in this Extramilest FB Group: facebook.com/groups/209003219602686
Great interview!
Hi Floris great Video again , I tried a couple of runs using your formula so 180 less 63 (my age ) = 117 but i seemed to be working really hard and certainly not easy running , I found that 98 BPM was a comfortable speed so will try that and see how it goes , keep up the good work and thanks :o)
Being from there myself, I recognised that Leeds accent straight away 😂
Great video as always Floris. Thanks for posting 👍
Find most the interviews on your channel interesting! With that said, MAF offers nothing really new. I'm a fast master runner and it is always nice to get insight on how others are training. Funny almost all the runners interviewed credit MAF but in reality are doing weekly marathon or faster runs ( some are doing lots of it!) which is traditional training. Regardless, great info and I appreciate the effort - Thanks
Appreciate your comment and feedback Bob. I think the part that was different with the MAF approach is taking life circumstances in account when calculating training zones. So if someone experiences a recent cold, illness, injury, or if someone has been healthy and progressing well in training, the HR number changes. I think the reason that MAF is credited, is that most of these guys have first build up a solid aerobic base of several months of aerobic runs (with minimal speedwork) before adding more speedwork. Even Maffetone mentioned there is absolutely a time and place for speedwork and he talks about 80/20 as well. When you run 100 - 130 miles a week, 20% at higher HR is still a lot of faster runs, although most of the guys I interviewed don't get to 20%, especially when their training volume is higher. Glad you've found some of the info great. Have fun out there on your own runs as well. Cheers!
@@FlorisGierman enjoy your interview style. Completely non judgemental and you ask great questions. 52 yo and want to sub 2:40 a marathon which is tough in the tropics. Need a lot of weather luck and solid training. Appreciate the great info on your channel!
@@bobkrogh1670 that means a lot, thank you. I learn a lot from all these conversations for my own training, and I'm happy to share it with a wider audience. That's a rock solid goal you're going after. The weather you can't control, although solid heat training like Jason Cherriman talked about could definitely help (ruclips.net/video/OJYbTly9azw/видео.html). Wishing you all the best on your training. I tried to find you on Strava, but didn't see you on there. Please keep me posted!
Hey Floris, thank you for all these videos that are uploading, I've found them very helpful. Thanks to you I've started with the MAF method. I've noticed that many of the runners you bring mention that they've seen improvements when on the method after ~4 weeks, but they don't usually mention how much they were running each week during this period. Can you give me some insights into this ? Like from which amount of mileage does this start to actually work (obviously if you run 5k per week at a low HR you won't see much improvements)?
Happy to hear that Victor. It really depends on many different factors, such as past health and fitness profile, how many hours a week you are able to run given other commitments, life stress, past injuries or illnesses, etc. What works for one runner, doesn't work for another, you have to learn how to read the signals from your body on what training volume works well for you. I'd suggest to gradually build things up. Start with 30 minutes a day for 4 days a week and gradually increase this to more days and longer duration. Not increasing training volume with more than 10% a week and every 4th week a step back with 30% less volume. Taking the monthly MAF tests will show your current fitness level and progress.
@@FlorisGierman thanks, I really appreciate!
LOL: "First run, nine-and-a-half minute miles".... my first run at 125 bpm limit was almost 15 minute miles! After 20 minutes, could barely just come up on my toes before spiking my HR. "Normally" I can do a sub 10 minute mile. However, next day, no aches and pains and good to go again.
Good stuff!
Very awesome.
Thank you! Cheers!
Hi, thanks for the great interview, it was very interesting & inspiring. Great timing too as just the other day I had come across MAF.
I am a new runner, only for about 9 months ish with an injury issue a couple of months ago and so even less months of running really. Just wondering if you would have any input:
I am 21 & a new runner, for a couple of months and pretty much all my runs are at a 180bpm. If I do 154bpm or 144-154bpm my running will basically be walking as I only really do 5:30min/km. Is it still worth it if I do MAF in combination with my other runs? Am I too slow to bother with this? I also run about 40km per week and does this mean I don't run enough to benefit? Or will the 180bpm just stress the body & thus mean the MAF training isn't helpful?
I see a lot of other people saying with MAF that their MAF pace is basically the same as my 180bpm pace or even faster (when they started), so is it worth me doing it?
Looked his marathon in London 2019 - shame, he finished in 02:30:21. Still, that's absolutely insane for his age!
All good, 2:30 is indeed insane!
Basically your heart can't pump any harder after MAF HR. Faster but not harder. A faster HR signals stress. Running at a lower HR means you can run more often (twice a day even), this means you can spend more time training the heart and lungs in a shorter space of time.
Yorkshire! 💪
Experiment what's best for you. Be patient and consistent.
Great vid n very interesting. Thanks intreated to know what heart rate monitor you recommend? Brand
If you plateau is better to start incorporating intervals or increase mileage to continue the progress?
Floris I see several questions here ax I had re what his max HR is? It varies so much. I'm 54 and mine is around 190, but I knew runners in their late 30s who were maxing out at 150 odd. Great interview but it was preachi g to the converted. Without max HR I have no idea of how hard Wally is working at his calc MAF vs say mine, so I'm left with no evidence the maf method works. Lower HR and big volume sure, but Maffetone method, no idea
this guy reminds me a lot of Tim Don, his image and the way he talks
I've raced against Jonathan once actually. Barnsley 10k 2017
Nice, he surely is a fast runner!
Floris Gierman I did beat him actually. He ran 35:36, I ran 34:19- tough course
Great interview - Jonathan reminds me of 'Fish and a ricecake' guy :)
Marathon HR150 is good.... I'd doing MAF and my HR hits 170 when I've run 50 yrds (its up hill in either direction from my house) But I'm stubborn and sticking to MAF
It's awesome！！！！
If do a few sprints after the maff train8ng hour or in the middle, maybe 10 minutes before the end, will that sabotage my progress? Different energy systems and all.
Salute to army man 🙏🙏🙏
Thanks for this and other fantastic interviews. Sea water also helps to recover and keep electrolytes in balance.
Very good video what gels was he using
So when you do MAF training when it comes to a race do you run MAF or full out anaerobic HR ? Thanks Wade
I just came across this video. I just started running using the MAF. I'm training for a marathon and I'm looking for some kind of a training program. There is a lot of training program but I can't find one for the MAF. Can anyone suggest one? Thank you.
Hello! Will black tea increase your HR too? Is it necessary to exclude coffee and tea if you want to improve pace at yor MAF heart rate?
ill keep eye on my HR. but how long/much should we run in a week in this training
Great interview. My Suunto heart rate monitor doesn't seem to be accurate so I keep my mouth shut when I run to limit oxygen and therefore speed it seems my heart rate is about the MAF pace but I can't be shore. Is anyone doing something similar and does it work similar to MAF improvements over time?
Try an elevation training mask....works wonders.
Meth training got me my first sub 2 hour marathon. Great stuff.
Whatever works for you my friend, cheers!
this guys sounds like maf is his hard workout. easy runs at 15 beats below maf and intervals at maf
What if your maf puts you at 13min/miles? LOL my aerobic fitness must be shit
That’s me lol
How do you fuel on a long run?
Depends on the duration, temperature, elevation gain, etc
I love the lack of definition of the letters MAF. Well done!
Luckily Google exists.
I'm not convinced MAF works. You cannot tell me that doing all your training at easy pace is optimal. The problem is that you are only training aerobic endurance and are neglecting things like aerobic power (VO2 max) and anaerobic strength (i.e. top end speed). Moreover, it is most effective to raise your lactate threshold by training AT your lactate threshold, which is faster than the MAF method.
Richard, MAF training does include speed as well. Main concept is to take time to develop an aerobic base first by mainly training at low intensity. Once your body is able to handle speedwork better, with stronger muscles, tendons, ligaments and joints, you add in speed once or twice a week.
I love ur videos.thank u and thank for sharing.
Happy to hear that, thank you!!
Amazing
Interesting listen, thanks for great info, hopefully I can improve my running, i am currently 4 weeks in on keto and running at the low heart rate, the first few weeks we're tough but now am feeling so much better and my times are starting to improve again.
@Erick Domingo sorry I've missed your message, yeah I was on MAF training at the start of year and did see an improvement without being on keto, when I started keto everything slowed down again, it's taken 8 weeks to return back to my usual pace, did a 5k yesterday at 7.20 pace (23mins) with a 147hr which is 10 beats slower than previous before starting MAF (same 7.20 pace) definitely working, hows your keto going ?
Great to see what someone my own age is capable of rather than 30-somethings.
Great interview as always Floris!
A Question about the MAF Formula for calculating your desired HR.;
I find the 180-age is a bit blunt since som people have really high MaxHR (like 200+) and some (the camp that I'm in) have lower than average HR for their age. At 180-42=138 (for me) I wouldnt say I'd be running casually, rather pushing it a bit. Ive been running for 10+ years so low fitness isnt the issue here.
When calculating regular HR Zones you usually take maxHR into consideration, basing the zones off of % of MaxHR.
Is there some room for adjustment in the MAF heartrate considering this?
Thanks!
/L