As a 10-minute amateur at 57 just entering the ultra-space this year- i am hearing I need to trust the process. I slowed down to zone 2 and my pace is 12ish - 16ish minutes on the trails with changes in terrain. I tried running groups but I am so much slower and older. This was helpful!!! Looks like I should train at the 130ish HR. 2 months in, I hope to see some improvements with time and consistency. This was helpful - thank you!!!!
I'm so grateful i stumbled over the MAF Method while researching how to start running and gave it a chance. After a little shin plins i researched and deep dived into this training method and i'm glad to say after i recovered and started training again with low heart rate im feeling great and healthy. No pain, less stress and fatigue after the training and i really feel strong and am exited for my next slow run. Thanks for all your work! Thanks for sharing this talk! This is gold!
Thanks for this, from England. I've only just learned about the low-intensity high-volume approach. I've basically been doing 3-4 involuntary tempo runs a week plus an all-out Parkrun on the Saturday. And I've plateaued around 20:xx minutes despite putting loads of effort in. I'm gonna switch to 3-4 easy runs a week instead (60-90mins at 60-70% max HR), and use the Saturday run as a tempo run, and see what changes I get over 3 months. Cheers, mate!
Drop the tempo run to each 2 or 3 wks and you'll allow the adaptations to occur even quicker. Aerobic enzymes build up /high density in the type I fibres. Incase you have a naturally high heartrate like myself...the best MAF zone is to use Karvonen 60-70% heartrate reserve. For me this is 139-154bpm with a true max of 199bpm even at 41yrs age. At 75-80% + heartrate reserve the type IIa fibres burn more glycogen than fat. Lydiard referred to this as "3/4" / sub threshold effort" . Cheers 🎉
@@zacsborntorunrunningadvent3441 Hi, appreciate the detailed reply. I've now finished my 6-week base building block and have indeed added 1 tempo a week and one interval session. The base running raised my VO2 by 2 but obviously didn't really increase my times. I'm enjoying the tempo runs, can already tell they're going to be effective.
@@goodyeoman4534 what pace did you get to the peak of your base training on an easy/ normal day? Its best to add in 1 or the other not both. 6wks out from your peak race adding in 2 anaerobic sessions a wk max is the key. What's your goal race coming up legend?
@@zacsborntorunrunningadvent3441 Zone 2 pace is about 5:50-6:00. Current 5k pace is about 4:08. So for my 10K in 11 weeks, I'm gonna target a 4:20-25 pace. All the plans I've researched include 2-3 sessions like tempos and intervals. I'll stick with the 2 and if it gets too much I'll cut back. It feels okay so I don't think I'm overtraining.
I'm 54 with a MHR of 192. I did MAF for 6 months. I gave it up because the arbitrary MAF 180-age doesn't work for someone with a high MHR in the same way 220-age doesn't. They are generic and average. Also have run fat adapted but as a trail runner it's generally fine until you need to get up a massive hill.. fat burning is slow delivery and if you need to dig deeper it can lead to bonking.
Thanks for this interview. I've been completely fat-adapted for three years thanks to carnivore. I'm an endurance athlete who runs 100 miles a week on ruminants, water & salt. BTW I'm a 62 yo LMHR.
@@MyFatAdaptedLife Not a "doc" but a nurse. I am concerned about the heart health of people who remain on this diet for too long. You wouldn't see the repercussions until much later.
@@MegaDreamOo Thank you. In the fall, I will be running a fasted 5x5: five marathons in five days completely fasted. I will document the experience on my channel.
This is exactly what I’ve been needing to hear. I feel healthiest when I’m cutting refined carbs out and intermittent fasting… then I try to learn how to fuel runs and I’ve been kicked back into carbs. This gives me great hope
I started running in May this year and my "slow" runs would be around 6:00/km which would feel pretty easy and could talk and nasal breath only. Just yesterday I went out and didn't let my HR get above 152 and I did 45 minutes at just under 8:00/km.. it felt almost harder to run that slow, and I was really puzzled but listening to this, I do think exercise I've done until this point just hadn't helped build up an aerobic base. Will continue with the slow runs, mixing in some faster paced runs also, and will hopefully see myself run faster at the same HR in the future.
Don’t give up. I used to walk most of my runs. Around 9:30/km. I still walk but now I mostly run/walk for about 80/20 and at around 7:20/km while nasal breathing. My zone 2 is around 122-144 bpm. I’ve been running since February and my PR went from 28:30 to 23:59 since then. My goal is to go sub 22 by the end of Fall.
Dr Phil was way ahead of his time. I found his Big Book of Endurance Training 5 or 6 years ago, have read it multiple times, it's outstanding. The rest of the world is now catching up. It's great to see him get some credit finally!
I tried running slow for quite a while, and it made me a slow runner. I've since start training harder again and noticed the my "Maf" heart race pace has really increased as I've introduced speed work again. Slow running doesn't allow you to feel the pain and mental toughness of a fast 5km for instance. Really hasn't worked that well for me. Great interview though. Thanks
This method i have used for years , from riding 100 mile bike rides , to running marathons this way of running is truly the way to go . Moreover the data is now showing that zone 2 training is one of the highest benefits you can get from running , mitochondrial is the power house , where all things take place example improving your V0 2 max . Need i say more .
49:00 the Perth Running Festival is on Oct 6. Great course, lots of participation. Not sure if the marathon is sold out yet, but the half isn't. It's typically a good one for running fast times
This was a great interview-thanks! I am new to the Carnivore lifestyle going on 3 months- and also returned to running after a hiatus. I am struggling a bit to say the least BUT am hopeful that I will get back to or surpass my previous fitness level. I already feel better. I know inflammation has shut down significantly. My #1 goal is always to finish my races uninjured and if I meet or surpass my goal time that is a bonus. I am a "back of the pack" runner and am OK with that.l but want to be as healthy as possible doing it.
Big plus to aerobic training are my hands free sessions on stair master, listening to podcasts and interviews like this! Nasal breathing all the way. Nice way to break up running sessions. Houston marathon in 3 1/2 months baby!
I'm fairly certain that the athlete Dr Maidstone was referring to about 52 min Mark was Mark Allen. An absolutely great story if you hear the full version.
Oxidising fatty acids is the real deal. The faster someones average pace at topend zone2 say 80% of true max or 88% of lt2 with a higher fat diet really is the key to improving metabolic health. Someone may drop their fat max pace from 5:10/km to 4:35/km simply from doing high volumes of zone2 easy to moderate training. Then in the marathon its possible as proved by Timothy Noakes that only 10grams/hr is enough to minimise glycogen depletion in the marathon. Someone can go from Oxidising only 30g/hr (270cals/hr) to a whopping 100g/hr or 900cals /hr. Then gluconeogenisis + slight gel strategy is optimisation for healthier race day performances without g.i distress. Cheers great interview...its right up my alley.
So nice interview! The trick is when I do run my 10k km workout at zone 2, after that my garmin watch interprets effectivnes of a workout as "maintaining health". Then I do not feel like an athlete but like some injured old man gasping for some health... Pretty depressing.
Garmin, Polar, Suunto, Coros etc. ... they're all very useful tools to have as long as you understand their limitations. There's no way your Garmin can understand that you made the conscious decision to adopt low heart rate training. Just stick with it and soon enough your conversational pace will become your current tempo pace and your Garmin will start giving you brownie points again. Only the long term results matter.
@@milosgrujic9118I should preface this by stating that I'm not a running coach but my personal preference is to take care of my base fitness first. I generally run solo so instead of conversation with a running buddy, my practical litmus test is nose breathing. If I can keep my mouth shut all the way around an easy run and just breath through my nose then I know I'm not drifting towards tempo pace. I'd take a whole training block of this type of running if you're just starting out .... 12 or 16 weeks maybe. Gives your body a chance to really cultivate those aerobic adaptations. At some point you'll want to introduce some tempo type training then some hard intervals and/or hills beyond that. But introduce them gradually and use them sparingly. Remember, the tougher the session, the more it impacts the system as a whole and the greater the demand on your recovery ability. Try to space out the hard sessions with easy runs, recovery runs or even a rest day. One really hard session per week is ample for me personally but then I'm 52 and have no plans to qualify for the Olympics or anything. Maybe schedule your rest day right after your interval or hill rep day - give your legs a chance to recover before your next hard day (long run or tempo most likely).
Great interview thank you! Really tempted to trial the Maf method. Curious about the base building aspect. Is there a minimal effective does for speed work in Phils oppinion? For example I'm thinking a 3-6month base block with only below aerobic threshold hr but could you chuck in say 1 hard track session per month or every fortnight to add in that stimulus for the anaerobic system? I feel like 1x hard track session a month could make a lot of difference to top end speed/holding race pace for longer efforts but 1x a month would be a minimal stress on the body and you could probably maintain that for years on years on years. Or would phil notninclude any speed work at all for the entire 3-6months? After base phase how many speed sessions per week would phil recommend?
I was lucky enough to have Dr. Maffetone brief my training staff 25 years ago. He recommended the base phase (completely zone 2, 180 minus age) at 10-12 weeks. Depends on the athlete and how much training they have under their belt. After let's say 12 weeks of base, start incorporating interval training (tempo base plus about 10-15 beats, Lactate threshold, etc) 2 - 3 times a week, for about 8 weeks, then back to base training. For competitive athletes, this would have to be scheduled around race season. He also identified our huge problem of stress fractures as a result of too much intensity, rather than volume. Incredible experience.
For me the hardest things about Ultra Running are finding the time to train, maintaining relationships and not neglecting the children. So I just stick to ParkRun.😅
Can we measure our mental health by how much buffer we have in our speech? Such as “um” and “you know”. I am interested in how our mental health manifests in our physical performance. Not just bones or tendons injuries with professional athletes but how fit is their mental as time goes by.
I am an ultra-endurance rider (have done up to 1500 km in 5 days) and I can tell you nothing can replace carbs as my fuel. I consume carbs every 45 min 1 hr and also protein. Fat does not help much in keeping my energy up
I dont see a lot of people talk about how it feels to train in zone 2. I am working on a way to train that focuses on ramping up until you feel a burn, increasing lactate, then backing off just a little to let your body process that lactate, then rinsing and repeating, riding that edge between burn and recovery. The central part of this is body awareness and determining where your personal limits are when you feel the burn and are letting your mitochondria reuptake that lactate to maximise fat oxidation.
Interesting, but as a 55 year athlete, we are told Vo2 is the most important zone to train in to, as it declines with age, so how wold this training address this?
Hey relaxed running, how do we get to Dr. Phil to help fix my base running: I've been eating quite well, not the junk food like Tacobell every day or that kind of rate, but not exactly as guided too, I sleep pretty ok averaging 6-8 hours, I do deep breathing for 10-15 min almost every morning and run afterwards 3 medium length run (6km) and 1 long run (13-15km) every week with strength training after my medium run for 30-45min. I've been conducting the base method for almost 8 months now, with just 1 full month break due to fasting. My heart rate is still not consistent meaning I have to literally stop running to adjust my heart rate. So my speed hasn't improved. How long will my base run get the consistency and will eventually improve my speed..
Good stuff. But I don't like when people take it to the extremes. If carb as fuel isn't the best during a marathon, where are the world records on water or on mct fats etc?
Carb addiction is so powerful most runners can't trust the process to see how good they could perform. Comes down to local produce also & the number 1 reason is reduced sponsorship potential. If kipchoge could run 2:01 on 25g/hr ( half a Maurten100 each 30min or 10km for him) he wouldn't risk it but as Timothy noakes said many arent willing to "test" it. Kipchoge would not necessarily need his 100g/hr intake at all if he's oxidising 90g/hr of fat (810cals/hr).
Came off keto and went high carb low fat, fitness doubled and I can eat as much as I want to and stay lean. I was getting dizzy and had bad keto breath plus muscles were wasting away, I had to come off the keto diet before I killed myself.
@@TheCuratorIsHere I’m really not. I am now eating when I am hungry and keeping my muscle glycogen stores topped up always. Metabolism is just so much higher now which allows me to eat for energy whenever I need it without fear of gaining weight. I just make sure the food I eat is low fat, which is mostly fruit, sugar, rice, pasta, potatoes. I wish everyone could be as free as I am with food. Never need to starve myself to lose weight, never have fear of rebound. Keto is a great quick fix but damnit….. long term will wreck your life!!!
I wonder if this is relevant to 1500m running. Since it’s 60% aerobic and 40% anaerobic, would it be fair to think that running 60% of the weekly volume using MAF approach.
Being doing maf for 9 months. Haven't been able to lower my time. In fact it's been worse. I am committed to it. But mostly have to walk to keep it at 132 or under. Now eating carnivore to see if it will help at all.
FWIW, I’ve been doing it for ~2 years. Was a competitive runner when younger but haven’t run seriously in the years. I run hills around my house. Sometimes to maintain low-mid 130s, I am essentially shuffling For me biggest improvements have come with logging longer sessions. 30 min per day wasn’t enough for meaningful improvement. 60 min per day (4-5x/wk) shows more marked results, w most noticeable impact being on resting heart rate. If your times are getting worse, you’re pushing some thing wrong. Maybe above lactic threshold, maybe still too much volume. Good luck.
@@travisjones3794 Thanks so much. This is very helpful. I am actually in the process of going a bit longer. When I initially started, I was in good training, as I was training to walk a half marathon. But then, in the past months, I haven't trained as hard and have been doing 30 to 45 minutes only a day. So I am increasing to get up to 60 mins more for my training sessions. so I hope I will be more fat adapted to that and my new eating. Today, I could tell my heart rate was staying down when I did my walk/ run. Thanks for the encouragement.
Kenyans have trained on fat. Called brown fat. Dr Van Aaken Heart Doctor , coach and Author who wrote The Endurance Method did biopsies on Kenyan runners and found brown fat in there muscles.
If you're fat adapted, and maintain a lowcarb strategy just until you are on the startline. If you then ingest carbs to supplement with what is released from the liver, will this compromise the fatburning ability instantly? I wore a CGM for 11 days. I would notice a slight increase (from about 5.2mmol to 6.8), when I started a long workout in zone 3, bordering to zone 4. Never got around to test the effect of carbs while exercising.
Yes. Low carb increases insulin sensitivity, so you get larger responses when you do eat carbs, which inhibits fat burning. Additionally, low carb into sudden high carb during competition increases the chances of GI issues.
The hard part is I'm 50 so I'm trying to run at 125 or so meaning that I'm not running I'm at a half walk half jog somewhere around 14 minutes a mile and not using running muscles at all
@@davecarrcou I’m in year three of running three to four times a week. At 50 I’m not getting much faster and my max heart rate starts awfully low for his calculation to mean anything. When I move at his speed it a low cadence half ass jog that’s hell on my body. I do run walk to keep the heart rate low just not as low as he prescribes.
@@W1ldt1m I understand. You can test your zone 2 Max by any of the max VO2 techniques (via a cardiologist, or Garmin has a app or the Scandinavian 4 x 4, etc.). The point is to go as close to the zone 2 Max without going over. As an example: I am 68 (which means 112 would be my max zone 2 HR). HOWEVER, like you I have ran my whole life. I tested my VO2 Max thru lab, I found my zone 2 to be 124. The Garmin watch protocol using their HRM strap indicates my fitness age is 54 so the zone 2 Max is the close enough. I have done slow running for 30 years; not knowing it was a thing until recently. I have not had any injuries because of my running. I out run most of my friends when we race and all of them are under 55. The advantage is no injury means no downtime.
Maybe i'd rather do 1500m or track and field than marathon though. Those athletes, or those who do ocr, crossfit, gymnastics, trail running etc seem to be healthier.
You see more runners with higher bodyfat, not because of teh evil carbs, but because more people are running casually, these people were not born with the slight frames / lower appetites of people that tended to be drawn towards endurance sports, which is logical, if you weigh 130lbs, rugby, nfl or other power sports are not going to hold much attraction.
I wish Maffetone spent much more time discussing the heart and cardiovascular system rather than focusing on fat metabolism. No matter how fat adapted you are you will never build serious endurance without a larger heart and more efficient vascular network. Does anyone know of interviews where he gets much more into depth about the heart and cardiovascular adaptations of MAF?
Bran new to marathon,Ran 3:20 on just water. Carbs slow me down. Theres keto pro athletes but they cant talk about it because gu or gatorade or redbull sponsor them. They also don't want their competition to know the advantage.
@@frontierlandfrank5314 there isnt anyone? you know them all? Don't make stupid statements you can't prove. why waste your time writing something so retarded
how does your knowlege of training differ from long lost coach ARTHUR LYDIARD the famous NEW ZEALAND COACH, he coached famous distance runner PETER SNELL
Straight MAF doesn't work for me unless I go to insane volume. But if I add in a longer faster run once a week I see fantastic results. The one time it worked for me I was running a half marathon every day, I got to 150km per week for 6 weeks straight. It was so damn slow (9 mins/km) but I ended up running my second fastest marathon and the only time I've run a perfect split and finished strong.
28:00 excuse me but this is complete nonsense. Losing body fat does not require burning fat for fuel. What it requires is a caloric deficit. You can be in ketosis. You can burn fat for fuel. And you can gain weight by eating more calories than you consume.
@@jeffeklund6132 Nope, I pay enough with my time. Point was missed. I don’t mind commercials, although I could live without them; the comment was more about lazy editing; with a subtle hope for not inserting a commercial break at several, random and inappropriate times. The flow of the conversation was lost.
I do follow his zone 2, low heart rate philosophy, but as a health care professional, I would not call the ketogenic diet "good". Eating healthy carbs is key (legumes, fruits and vegetables). People are consuming huge portions of ALL macros these days. Do we really need to eat a 1 pound steak when a serving size is a deck of cards? It's interesting that he's pointing out carb advertising. I noticed that everyone is selling protein powder LMNT and Athletic Greens these days - not carbs!
😂Guess I’m a DEAD healthcare professional. I’ve been LCHF, nutritionally ketogenic. Full Carnivore & now more KetoVore since 2019😮. I eat 2+lbs red meat a day & 1/2lbs bacon, @6g salt, butter & an egg yolk. I was a semi pro triathlete back in the 1990’s & luckily found PHIL back then! I spent 20 yrs just in clinical & raising fam & found myself pre diabetic & arthritis. Cured ALL health issues with Keto. Now I can train longer w/o any soreness & my HrMax is similar to mine 20+ yrs ago on bike. Phil’s been right for decades, but if you want to eat carbage, it’s a free world, well, even that’s debatable now. 😂 Peace
We don't need to eat fat to have enough fat to use as fuel. To run incredible distances we only need a little fat on our body. A very little. Look at the Kenyans. What we do need is enough glycogen in our liver and muscles to use as the continuous spark we need to burn that little bit of fat. Then we need well functioning mitochondria and lots of mitochondria; and for that we need a low fat diet. There is research proving this.
@@terrymcmaster2787 So what. I know of no athletes who eat a carnivore diet. If you claim that one athlete does, then fine. But that is an anomaly. It doesn't prove a single thing.
As a 10-minute amateur at 57 just entering the ultra-space this year- i am hearing I need to trust the process. I slowed down to zone 2 and my pace is 12ish - 16ish minutes on the trails with changes in terrain. I tried running groups but I am so much slower and older. This was helpful!!! Looks like I should train at the 130ish HR. 2 months in, I hope to see some improvements with time and consistency. This was helpful - thank you!!!!
I’ve been doing these slow runs for a couple years now and agree with everything being said here. Great video
Fantastic interview. So refreshing to come across a host that listens well and asks great questions.
Thank you mate! :)
Agree 😊🎉.
I'm so grateful i stumbled over the MAF Method while researching how to start running and gave it a chance. After a little shin plins i researched and deep dived into this training method and i'm glad to say after i recovered and started training again with low heart rate im feeling great and healthy. No pain, less stress and fatigue after the training and i really feel strong and am exited for my next slow run. Thanks for all your work! Thanks for sharing this talk! This is gold!
I have been reading and listening to Phill for years. He has helped a lot of athletes over the years.
Thanks for this, from England. I've only just learned about the low-intensity high-volume approach. I've basically been doing 3-4 involuntary tempo runs a week plus an all-out Parkrun on the Saturday. And I've plateaued around 20:xx minutes despite putting loads of effort in. I'm gonna switch to 3-4 easy runs a week instead (60-90mins at 60-70% max HR), and use the Saturday run as a tempo run, and see what changes I get over 3 months. Cheers, mate!
Drop the tempo run to each 2 or 3 wks and you'll allow the adaptations to occur even quicker. Aerobic enzymes build up /high density in the type I fibres. Incase you have a naturally high heartrate like myself...the best MAF zone is to use Karvonen 60-70% heartrate reserve. For me this is 139-154bpm with a true max of 199bpm even at 41yrs age. At 75-80% + heartrate reserve the type IIa fibres burn more glycogen than fat. Lydiard referred to this as "3/4" / sub threshold effort" . Cheers 🎉
@@zacsborntorunrunningadvent3441 Hi, appreciate the detailed reply.
I've now finished my 6-week base building block and have indeed added 1 tempo a week and one interval session. The base running raised my VO2 by 2 but obviously didn't really increase my times. I'm enjoying the tempo runs, can already tell they're going to be effective.
@@goodyeoman4534 what pace did you get to the peak of your base training on an easy/ normal day? Its best to add in 1 or the other not both. 6wks out from your peak race adding in 2 anaerobic sessions a wk max is the key. What's your goal race coming up legend?
@@zacsborntorunrunningadvent3441 Zone 2 pace is about 5:50-6:00. Current 5k pace is about 4:08. So for my 10K in 11 weeks, I'm gonna target a 4:20-25 pace.
All the plans I've researched include 2-3 sessions like tempos and intervals. I'll stick with the 2 and if it gets too much I'll cut back. It feels okay so I don't think I'm overtraining.
I'm 54 with a MHR of 192. I did MAF for 6 months. I gave it up because the arbitrary MAF 180-age doesn't work for someone with a high MHR in the same way 220-age doesn't. They are generic and average. Also have run fat adapted but as a trail runner it's generally fine until you need to get up a massive hill.. fat burning is slow delivery and if you need to dig deeper it can lead to bonking.
Thanks for this interview. I've been completely fat-adapted for three years thanks to carnivore. I'm an endurance athlete who runs 100 miles a week on ruminants, water & salt. BTW I'm a 62 yo LMHR.
This is NOT healthy! You need to eat plants for healthy gut bacteria. Make sure you're up to date with your colonoscopies.
@@MNP208 Thanks for your "opinion" doc. I'm perfectly healthy. All my health markers are optimal. Perhaps you should consider getting off plants.
Thank you for sharing this and good luck in your journey I am 29 years old and I just started this year.
@@MyFatAdaptedLife Not a "doc" but a nurse. I am concerned about the heart health of people who remain on this diet for too long. You wouldn't see the repercussions until much later.
@@MegaDreamOo Thank you. In the fall, I will be running a fasted 5x5: five marathons in five days completely fasted. I will document the experience on my channel.
This is exactly what I’ve been needing to hear. I feel healthiest when I’m cutting refined carbs out and intermittent fasting… then I try to learn how to fuel runs and I’ve been kicked back into carbs. This gives me great hope
I started running in May this year and my "slow" runs would be around 6:00/km which would feel pretty easy and could talk and nasal breath only. Just yesterday I went out and didn't let my HR get above 152 and I did 45 minutes at just under 8:00/km.. it felt almost harder to run that slow, and I was really puzzled but listening to this, I do think exercise I've done until this point just hadn't helped build up an aerobic base.
Will continue with the slow runs, mixing in some faster paced runs also, and will hopefully see myself run faster at the same HR in the future.
Don’t give up. I used to walk most of my runs. Around 9:30/km. I still walk but now I mostly run/walk for about 80/20 and at around 7:20/km while nasal breathing. My zone 2 is around 122-144 bpm. I’ve been running since February and my PR went from 28:30 to 23:59 since then. My goal is to go sub 22 by the end of Fall.
Thanks for the interview. I have been listening to and reading phill Maffertone for over 15 years
Dr Phil was way ahead of his time. I found his Big Book of Endurance Training 5 or 6 years ago, have read it multiple times, it's outstanding. The rest of the world is now catching up. It's great to see him get some credit finally!
I tried running slow for quite a while, and it made me a slow runner. I've since start training harder again and noticed the my "Maf" heart race pace has really increased as I've introduced speed work again. Slow running doesn't allow you to feel the pain and mental toughness of a fast 5km for instance. Really hasn't worked that well for me. Great interview though. Thanks
So you’re the only guy it didn’t work for lol.
Just curious for how long you've tried slow running?
Low heart rate training is not a fad. It’s fundamental. It is important.
Wonderful discussion. Im getting back into running after 10 years off. Im excited to adopt this training methodology. Great interview
This method i have used for years , from riding 100 mile bike rides , to running marathons this way of running is truly the way to go . Moreover the data is now showing that zone 2 training is one of the highest benefits you can get from running , mitochondrial is the power house , where all things take place example improving your V0 2 max . Need i say more .
Thanks for the smart interview 👍 Greetings from France
I was able to qualify for. Boston uses 180 method. Added a little speed work and short races before marathon.
Brilliant talk! Thanks ❤
49:00 the Perth Running Festival is on Oct 6. Great course, lots of participation. Not sure if the marathon is sold out yet, but the half isn't. It's typically a good one for running fast times
Dr.Phil is amazing & he has really helped us. Totally fits in with Cycling too.
Glad to see yas back. Get totally well soon, Pat!
This was a great interview-thanks! I am new to the Carnivore lifestyle going on 3 months- and also returned to running after a hiatus. I am struggling a bit to say the least BUT am hopeful that I will get back to or surpass my previous fitness level. I already feel better. I know inflammation has shut down significantly. My #1 goal is always to finish my races uninjured and if I meet or surpass my goal time that is a bonus. I am a "back of the pack" runner and am OK with that.l but want to be as healthy as possible doing it.
Excellent interview. Very useful for me, a cyclist who is adding running back in the mix.
Big plus to aerobic training are my hands free sessions on stair master, listening to podcasts and interviews like this! Nasal breathing all the way. Nice way to break up running sessions. Houston marathon in 3 1/2 months baby!
This method is Gold, thank you sir 🙏🏻
I'm fairly certain that the athlete Dr Maidstone was referring to about 52 min Mark was Mark Allen. An absolutely great story if you hear the full version.
Excellent books... I read The Endurance Handbook...
Loved this interview 😊
Yes! This will trandOrm my endurance!
Oxidising fatty acids is the real deal. The faster someones average pace at topend zone2 say 80% of true max or 88% of lt2 with a higher fat diet really is the key to improving metabolic health. Someone may drop their fat max pace from 5:10/km to 4:35/km simply from doing high volumes of zone2 easy to moderate training. Then in the marathon its possible as proved by Timothy Noakes that only 10grams/hr is enough to minimise glycogen depletion in the marathon. Someone can go from Oxidising only 30g/hr (270cals/hr) to a whopping 100g/hr or 900cals /hr. Then gluconeogenisis + slight gel strategy is optimisation for healthier race day performances without g.i distress. Cheers great interview...its right up my alley.
So nice interview! The trick is when I do run my 10k km workout at zone 2, after that my garmin watch interprets effectivnes of a workout as "maintaining health". Then I do not feel like an athlete but like some injured old man gasping for some health... Pretty depressing.
Garmin, Polar, Suunto, Coros etc. ... they're all very useful tools to have as long as you understand their limitations. There's no way your Garmin can understand that you made the conscious decision to adopt low heart rate training. Just stick with it and soon enough your conversational pace will become your current tempo pace and your Garmin will start giving you brownie points again. Only the long term results matter.
@@damianreid2452 Thanks for the encouraging answer! Will do! Do you think only this, or maybe 80/20 during the week?
@@milosgrujic9118I should preface this by stating that I'm not a running coach but my personal preference is to take care of my base fitness first. I generally run solo so instead of conversation with a running buddy, my practical litmus test is nose breathing. If I can keep my mouth shut all the way around an easy run and just breath through my nose then I know I'm not drifting towards tempo pace. I'd take a whole training block of this type of running if you're just starting out .... 12 or 16 weeks maybe. Gives your body a chance to really cultivate those aerobic adaptations. At some point you'll want to introduce some tempo type training then some hard intervals and/or hills beyond that. But introduce them gradually and use them sparingly. Remember, the tougher the session, the more it impacts the system as a whole and the greater the demand on your recovery ability. Try to space out the hard sessions with easy runs, recovery runs or even a rest day. One really hard session per week is ample for me personally but then I'm 52 and have no plans to qualify for the Olympics or anything. Maybe schedule your rest day right after your interval or hill rep day - give your legs a chance to recover before your next hard day (long run or tempo most likely).
Useful information..Thanks for sharing
Thanks for the interview.
Excellent
Great interview thank you! Really tempted to trial the Maf method. Curious about the base building aspect. Is there a minimal effective does for speed work in Phils oppinion? For example I'm thinking a 3-6month base block with only below aerobic threshold hr but could you chuck in say 1 hard track session per month or every fortnight to add in that stimulus for the anaerobic system? I feel like 1x hard track session a month could make a lot of difference to top end speed/holding race pace for longer efforts but 1x a month would be a minimal stress on the body and you could probably maintain that for years on years on years. Or would phil notninclude any speed work at all for the entire 3-6months? After base phase how many speed sessions per week would phil recommend?
I was lucky enough to have Dr. Maffetone brief my training staff 25 years ago. He recommended the base phase (completely zone 2, 180 minus age) at 10-12 weeks. Depends on the athlete and how much training they have under their belt. After let's say 12 weeks of base, start incorporating interval training (tempo base plus about 10-15 beats, Lactate threshold, etc) 2 - 3 times a week, for about 8 weeks, then back to base training. For competitive athletes, this would have to be scheduled around race season. He also identified our huge problem of stress fractures as a result of too much intensity, rather than volume. Incredible experience.
Tom has a very nice running gait - he’ll smash his PB! Looked very strong 💪🏼
For me the hardest things about Ultra Running are finding the time to train, maintaining relationships and not neglecting the children. So I just stick to ParkRun.😅
Can we measure our mental health by how much buffer we have in our speech? Such as “um” and “you know”. I am interested in how our mental health manifests in our physical performance. Not just bones or tendons injuries with professional athletes but how fit is their mental as time goes by.
Thumbs up on low HR training and being keto adapted. Getting to be keto/fat adapted takes months but is well worth the effort and time.
Attia is interesting for maybe 10 hours. The verbosity is confounding.
Farmers in the past ate pure lard for the energy needed to plow the fields, Famous runner Bill Rogers ate tablespoons of mayo before marathons
I am an ultra-endurance rider (have done up to 1500 km in 5 days) and I can tell you nothing can replace carbs as my fuel. I consume carbs every 45 min 1 hr and also protein. Fat does not help much in keeping my energy up
I dont see a lot of people talk about how it feels to train in zone 2. I am working on a way to train that focuses on ramping up until you feel a burn, increasing lactate, then backing off just a little to let your body process that lactate, then rinsing and repeating, riding that edge between burn and recovery. The central part of this is body awareness and determining where your personal limits are when you feel the burn and are letting your mitochondria reuptake that lactate to maximise fat oxidation.
can i do hill training for strength during my MAF training ?
Interesting, but as a 55 year athlete, we are told Vo2 is the most important zone to train in to, as it declines with age, so how wold this training address this?
My 55yr old friend ran a 2:44 Marathon from doing predominantly easy training 90miles a wk... which boosts vo2max the most.
I've been doing maf for my long runs, but it doesn't help me run any faster on my shorter runs. It seems to aid endurance
Hey relaxed running, how do we get to Dr. Phil to help fix my base running: I've been eating quite well, not the junk food like Tacobell every day or that kind of rate, but not exactly as guided too, I sleep pretty ok averaging 6-8 hours, I do deep breathing for 10-15 min almost every morning and run afterwards 3 medium length run (6km) and 1 long run (13-15km) every week with strength training after my medium run for 30-45min. I've been conducting the base method for almost 8 months now, with just 1 full month break due to fasting. My heart rate is still not consistent meaning I have to literally stop running to adjust my heart rate. So my speed hasn't improved. How long will my base run get the consistency and will eventually improve my speed..
He would say your running to fast.🙄
Good stuff. But I don't like when people take it to the extremes. If carb as fuel isn't the best during a marathon, where are the world records on water or on mct fats etc?
Carb addiction is so powerful most runners can't trust the process to see how good they could perform. Comes down to local produce also & the number 1 reason is reduced sponsorship potential. If kipchoge could run 2:01 on 25g/hr ( half a Maurten100 each 30min or 10km for him) he wouldn't risk it but as Timothy noakes said many arent willing to "test" it. Kipchoge would not necessarily need his 100g/hr intake at all if he's oxidising 90g/hr of fat (810cals/hr).
Came off keto and went high carb low fat, fitness doubled and I can eat as much as I want to and stay lean. I was getting dizzy and had bad keto breath plus muscles were wasting away, I had to come off the keto diet before I killed myself.
I believe you did the right thing: to come off keto!
How much fat were you eating and how many hrs a week were you training?
Troll.
@@TheCuratorIsHere I’m really not.
I am now eating when I am hungry and keeping my muscle glycogen stores topped up always. Metabolism is just so much higher now which allows me to eat for energy whenever I need it without fear of gaining weight. I just make sure the food I eat is low fat, which is mostly fruit, sugar, rice, pasta, potatoes.
I wish everyone could be as free as I am with food. Never need to starve myself to lose weight, never have fear of rebound. Keto is a great quick fix but damnit….. long term will wreck your life!!!
Exactly. keto is for starving cavemen not modern man.
Why have I never heard anyone make the connection with the slow speed military style running?
I wonder if this is relevant to 1500m running. Since it’s 60% aerobic and 40% anaerobic, would it be fair to think that running 60% of the weekly volume using MAF approach.
Being doing maf for 9 months. Haven't been able to lower my time. In fact it's been worse. I am committed to it. But mostly have to walk to keep it at 132 or under. Now eating carnivore to see if it will help at all.
FWIW, I’ve been doing it for ~2 years. Was a competitive runner when younger but haven’t run seriously in the years. I run hills around my house. Sometimes to maintain low-mid 130s, I am essentially shuffling For me biggest improvements have come with logging longer sessions. 30 min per day wasn’t enough for meaningful improvement. 60 min per day (4-5x/wk) shows more marked results, w most noticeable impact being on resting heart rate. If your times are getting worse, you’re pushing some thing wrong. Maybe above lactic threshold, maybe still too much volume. Good luck.
@@travisjones3794 Thanks so much. This is very helpful. I am actually in the process of going a bit longer. When I initially started, I was in good training, as I was training to walk a half marathon. But then, in the past months, I haven't trained as hard and have been doing 30 to 45 minutes only a day. So I am increasing to get up to 60 mins more for my training sessions. so I hope I will be more fat adapted to that and my new eating. Today, I could tell my heart rate was staying down when I did my walk/ run. Thanks for the encouragement.
Kenyans have trained on fat. Called brown fat. Dr Van Aaken Heart Doctor , coach and Author who wrote The Endurance Method did biopsies on Kenyan runners and found brown fat in there muscles.
If you're fat adapted, and maintain a lowcarb strategy just until you are on the startline. If you then ingest carbs to supplement with what is released from the liver, will this compromise the fatburning ability instantly?
I wore a CGM for 11 days. I would notice a slight increase (from about 5.2mmol to 6.8), when I started a long workout in zone 3, bordering to zone 4. Never got around to test the effect of carbs while exercising.
Yes. Low carb increases insulin sensitivity, so you get larger responses when you do eat carbs, which inhibits fat burning. Additionally, low carb into sudden high carb during competition increases the chances of GI issues.
The hard part is I'm 50 so I'm trying to run at 125 or so meaning that I'm not running I'm at a half walk half jog somewhere around 14 minutes a mile and not using running muscles at all
Do worry, you will get faster. Be patient and work on improving your aerobic conditioning. It took me 6 months to get to running in zone 2.
@@davecarrcou I’m in year three of running three to four times a week.
At 50 I’m not getting much faster and my max heart rate starts awfully low for his calculation to mean anything. When I move at his speed it a low cadence half ass jog that’s hell on my body. I do run walk to keep the heart rate low just not as low as he prescribes.
@@W1ldt1m I understand. You can test your zone 2 Max by any of the max VO2 techniques (via a cardiologist, or Garmin has a app or the Scandinavian 4 x 4, etc.). The point is to go as close to the zone 2 Max without going over. As an example: I am 68 (which means 112 would be my max zone 2 HR). HOWEVER, like you I have ran my whole life. I tested my VO2 Max thru lab, I found my zone 2 to be 124. The Garmin watch protocol using their HRM strap indicates my fitness age is 54 so the zone 2 Max is the close enough.
I have done slow running for 30 years; not knowing it was a thing until recently. I have not had any injuries because of my running. I out run most of my friends when we race and all of them are under 55. The advantage is no injury means no downtime.
Maybe i'd rather do 1500m or track and field than marathon though. Those athletes, or those who do ocr, crossfit, gymnastics, trail running etc seem to be healthier.
it's brilliant, You can do a Halfmarathon under 140 bpm :)
whats a fantastic doping protocol for a 2hr time trail for cylclists? ie to lay out 400+watts for the whole 2hrs.
You see more runners with higher bodyfat, not because of teh evil carbs, but because more people are running casually, these people were not born with the slight frames / lower appetites of people that tended to be drawn towards endurance sports, which is logical, if you weigh 130lbs, rugby, nfl or other power sports are not going to hold much attraction.
Every time I see the word "transorm" in the thumbnail I flinch. Please don't do that.
Is it a thing to have deliberate spelling mistakes in titles to get algorithm boosting comments? I'm seeing this alot. Interesting topic ty.
I don't think so! This was just a typo from me! :p
I wish Maffetone spent much more time discussing the heart and cardiovascular system rather than focusing on fat metabolism. No matter how fat adapted you are you will never build serious endurance without a larger heart and more efficient vascular network.
Does anyone know of interviews where he gets much more into depth about the heart and cardiovascular adaptations of MAF?
Bran new to marathon,Ran 3:20 on just water. Carbs slow me down. Theres keto pro athletes but they cant talk about it because gu or gatorade or redbull sponsor them. They also don't want their competition to know the advantage.
That’s not true man. There isn’t anyone in the top of endurance athletics that are purely keto.
@@frontierlandfrank5314 there isnt anyone? you know them all? Don't make stupid statements you can't prove. why waste your time writing something so retarded
Top ultra runner McKnight still said he eats 150-250 grams of carbs a day and wouldn't go lower. When you're lean and active you need carbs.
@@JesusChrist2000BC there’s no reason to drop carbs when you’re very active and at a healthy BF level.
@@frontierlandfrank5314 Yep. But arguing with pure keto people is like talking to a wall. They will realize when their hormones tank.
Maf sounds like David Strathairn
how does your knowlege of training differ from long lost coach ARTHUR LYDIARD the famous NEW ZEALAND COACH, he coached famous distance runner PETER SNELL
Straight MAF doesn't work for me unless I go to insane volume. But if I add in a longer faster run once a week I see fantastic results.
The one time it worked for me I was running a half marathon every day, I got to 150km per week for 6 weeks straight. It was so damn slow (9 mins/km) but I ended up running my second fastest marathon and the only time I've run a perfect split and finished strong.
Impressive . I tried maf a year back, but I gave up. Still trying to run with low heart rate though
Bible says Moderation in All things
Processed food didn’t exist when the Bible was written. God was talking about natural healthy food, because food was organic and pure back then.
❤
28:00 excuse me but this is complete nonsense. Losing body fat does not require burning fat for fuel. What it requires is a caloric deficit. You can be in ketosis. You can burn fat for fuel. And you can gain weight by eating more calories than you consume.
Way too many ads
Whole food carbohydrates havr fueled entire cultures …the staff of life, the bread basket of the world, the Mayans people of the corn.
Respectfully, consider letting the interviewee speak more. Your parts are longer than the person you’re interviewing.
The best fat burner is rarely the fastest athlete
But probably will be the one who will still be running uninjured in 20 years. There’s way too much emphasis on speed.
It's hard to be convincing if you misspell the title.
It’s always nice to interrupt an intelligent talk with an awkwardly inserted commercial break, and then repeat about twelve times.
Pay for no commercials then. It’s what they have to do
to make money.
@@jeffeklund6132 Nope, I pay enough with my time. Point was missed. I don’t mind commercials, although I could live without them; the comment was more about lazy editing; with a subtle hope for not inserting a commercial break at several, random and inappropriate times. The flow of the conversation was lost.
Hi mate! If you'd like to listen to it ad free - listen to the audio version of Relaxed Running. No ads at all there :)
@@RelaxedRunning Bless your heart.
I think the pro peloton in the TDF’s 100+ grams of carbs per hr is the reason today’s cyclists are so slow. Hmmm
I do follow his zone 2, low heart rate philosophy, but as a health care professional, I would not call the ketogenic diet "good". Eating healthy carbs is key (legumes, fruits and vegetables). People are consuming huge portions of ALL macros these days. Do we really need to eat a 1 pound steak when a serving size is a deck of cards? It's interesting that he's pointing out carb advertising. I noticed that everyone is selling protein powder LMNT and Athletic Greens these days - not carbs!
A few healthy carnivores out there doing pretty well without carbs
Just listen to your body... unless you're body is telling you to eat cupcakes.
@@anjilala It takes years to see the repercussions of eating all that saturated fat.
😂Guess I’m a DEAD healthcare professional. I’ve been LCHF, nutritionally ketogenic. Full Carnivore & now more KetoVore since 2019😮. I eat 2+lbs red meat a day & 1/2lbs bacon, @6g salt, butter & an egg yolk. I was a semi pro triathlete back in the 1990’s & luckily found PHIL back then! I spent 20 yrs just in clinical & raising fam & found myself pre diabetic & arthritis. Cured ALL health issues with Keto. Now I can train longer w/o any soreness & my HrMax is similar to mine 20+ yrs ago on bike. Phil’s been right for decades, but if you want to eat carbage, it’s a free world, well, even that’s debatable now. 😂 Peace
@@CarnivoreDMD I'm guessing you're in your 40's now. The damage may not show up for another 20 - 30 years.
We don't need to eat fat to have enough fat to use as fuel. To run incredible distances we only need a little fat on our body. A very little. Look at the Kenyans. What we do need is enough glycogen in our liver and muscles to use as the continuous spark we need to burn that little bit of fat. Then we need well functioning mitochondria and lots of mitochondria; and for that we need a low fat diet. There is research proving this.
Incorrect your the problem spreading misinformation , zero carb high fat protein
The less fat we eat the more efficiently our mitochondria can work, and the more mitochondria will be made in our muscle cells.
Peter Jacob's won the 2012 Ironman on a high fat Carnivore diet.
@@anjilala And Rich Rolls eats a low fat vegan diet. Training counts for a lot. I wonder how Jacob's would do on the right diet.
@@elephantintheroom5678Peter jacobs would smash Rich Rolls… sorry. Just not in the race
@@terrymcmaster2787 So what. I know of no athletes who eat a carnivore diet. If you claim that one athlete does, then fine. But that is an anomaly. It doesn't prove a single thing.
@@terrymcmaster2787 Rich Rolls has completed 5 Ironman events in one week.
I don’t want to transorm anything.
😡 'promo sm'
running is useless, endurance is useless and waste of time intensive spint gives all benefits without any side effects
This doesn't sound very helpful for an ironman or a marathon though!