Why Should You Run With A Low Heart Rate?

Have you heard of the MAF method?
In this video Andy takes us through this training approach, what it is and how it could help you run more efficiently and get that next PB!

↓↓ Would you try it? Let us know in the comments!↓↓

What's in this video?
00:00 Intro
00:20 What is the MAF method
02:02 What is the MAF test?
02:58 Benefits of the method
05:30 Nutrition
06:52 Stress

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[paulthomas]

I am now 55 and I started following the MAF approach in lock down. I found it hard at first as I had to do a lot of walking but in a few months I was running without walking. I found the next few months really motivating as my pace increased. I went from 7:15/km down to 5:30/km over the next year at the same HR. I am now running faster than when I was in my 40's. My 5 k time is down to 19mins and I've run a few ultras. It has transformed my running and I have been injury free for 2 years. I have introduced gym work and speed sessions on to 80/20 ration to my long slow runs. I'm coping with the increased intensity as I have built a strong resilient base. I really like the holistic view and new mantra - do no harm as opposed to the old school no pain no gain approach.

[mickwful]

I am 72 and a lot of my training is done as a fast walk. With weights, yoga and martial arts, I can do a park run in 27 minuets. I dont think I am doing to bad.

[jamesrose]

I am nearly 3 months into MAF training and I’ve not only increased my volume by 160% since beginning, shaved 2:30 off my mile time, but have remained INJURY FREE! Additionally, I am breathing inly through my nose and smiling even at the end of my half marathon. If you’re not using this method, you’re missing out on the potential joys of running slow!

[timgosling]

The 180 minus age always seems like a blunt instrument to me, a bit like 220 minus age for MHR. I'm now 65, which puts my MAF limit at 115. Since my measured MHR is currently 174 and resting HR is 40, the MAF limit is not even in Zone 2. Even adding the 10 bpm still just puts it into the bottom of Zone 2. I'd say the MAF limit needs to be a lot more scientific to be accurate for each individual. For now I'll keep my endurance/HR training in the upper half of my Zone 2!

[Kelly_Ben]

I did strict MAF for 4 months. Yes, it worked to keep me uninjured and develop my cardio/ respiratory systems. Important for an asthmatic. However, it absolutely sucked the joy out of my running, made trail running virtually impossible, and turned running into a frustrating chore. I now think MAF is great for some, and is a wonderful way to START running, but I've switched to 80/20 training and have made huge improvements, and love running again.

[markphilpottultra]

Started running in July 2022 using MAF. I am a 58 year old male who lives in an incredibly hot location with high humidity year round. This all plays havoc with the MAF method. I quickly thru it out the window, and adopted the "run at pace where you can easily talk" method. This has worked incredibly well. I have gone from hardly being able to run a mile, to now running 100 miles per week, and I will commence a 1000 mile run from Lands End to John O Groats in this May 2023 all at a slow and easy pace. Come and join me for the RUNNING CHANNEL.

[futtocksend]

63 year old here. MAF has worked for me with PB's in 5k, 10k and half marathon this year. Been "Maffing" for 15 months. Consistency and patience is key. LOTS of walking in the beginning and leaving your ego at the front door is a must. You will be able to run high mileages after your body becomes more aerobically fit (3-6 months) You will need to run at least 5 -7 hours per week to see best results. No it is not a "one size fits all" method, but experimenting within 10 beats either way will work.

[christinaclementson]

I don’t stick to the Maffetone method but I have slowed down all my ‘easy day’ runs which in turn has brought my heart rate down. I’m 51 and my heart rate used to be in the 150’s or higher for every run but now I’m generally in the 130’s/low 140’s on my easy days. And I’m getting PBs in all distances! I definitely think there is truth in running slower makes you faster.

[pgmadnesssmith]

I’ve been very successful using this method. I used it to train for Boston 2013. I started using it in September 2012. I ran exclusively using this formula from September 2012 to Jan 2013, it was extremely frustrating, in the beginning . I walked way more than my “ego” was happy with. Runners who I used to pass easily ran past me asking if was alright. By the end of the 4 months was covering 10 miles at a 9:23 pace at 112 heart rate. When starting in September I was covering 10 miles at 9:37 pace at 120 heart rate. ( i was 63) Then January of 2013 I stared my normal training and ran Boston and re-qualified at 3:50 my fastest marathon at the time. A warning for anyone using this method, I would use either a Garmin or Polar HR strap. Do not rely on a wrist sensor, they are too unreliable for this type of training. Also prepare for a bruised ego, in the beginning you will walk a lot but you will get faster over time just be patient. Everyone responds to this training differently and at their own pace. I’ve used this training successfully for many years but as you get older the MAF calculation gets almost impossible but now I just try to keep my HR between 105 and 118.

[eddavis]

I used this method to train for a half marathon last year. My time had dropped to about 2:15, but after training with this method for 80% of runs, I ran a 1:59. Using it at the moment for a marathon next week.

[jasondyhouse]

I started training with the MAF method three months ago for base building during the winter and have really enjoyed it. I am now slowly adding a day of repeats and a tempo run day for the 80/20 ratio. It is initially shocking how slowly I had to run at first, but now my slow running pace is getting closer to what it was before I started MAF training.

[marshmellow]

I've been running for 3 months and MAF would be impossible unless I ran for like 1 minute at a time. The consensus by experts according to Endure by Alex Hutchinson is that RPE (rating of perceived exertion i.e how hard it feels to you on a scale of 1-10) is literally what your brain uses to determine how fast/long you can run - when it feels too hard, you slow down or stop. It is a summation of every signal like HR, muscle fatigue etc. So you can just run at an RPE of 4-5/10 instead of obsessing over a strict HR number.

In that sense MAF is pretty much the same as the standard advice of 80% easy runs but this takes it to 100%. But HIIT, anaerobic training, speed has its benefits too, so most people throw in a fast run once a week and you're back to 80/20! In the end running is just not that complicated :)

[robkuppens]

I used MAF when training for the Zugspitze Ultra (85Km) and to increase the weekly training volumes without getting injured or to fatigued. It really works very well and when your body starts to use fat efficiently as a fuel source then eating all those sugar gel's isn't really needed anymore which is much nicer for my body. The difficulty with MAF is running slow because most people like to get results fast. People will pass you but you can just keep going for much longer. If you do it for a few weeks then you will already see the results without getting injuries.

[gavinbruce-thegreyrunner]

I’m a 51 year old novice who started running 2 years ago. Made great, though tough, strides using MAF method. Keeping HR at 129 was very very difficult. I’ve added 5 to bring it to 134 which makes it more realistic. One top tip from me- don’t forget to ad tempo/speed work to the runs as well. I do and it’s the secret sauce on the MAF burger to getting the performance going in the right direction.

[JohnBirtchetSharpe]

I use 100% MAF training for my base building (and have switched to a more Orthodox Marathon training block for race prep, still using MAF for my easy runs), as an older post 50 runner it works for me, the main advantages is my base (Z2 /easy ) is always kept within the 117-132 range, even on climbs (MAF -10..+5) and it has given me much better flexibility with my heart where I can be running at my marathon pace for 15 miles (HR 138-144) and chill for half a mile (so 9 minute miles for me) bring my HR back down to 126-127 .. and then get back on it giving me sort of a rest in between a hard session. Stopping the intake of sugar and making sure my sleep is 7-8 hours a night has been a revelation. I have been doing it long enough (over a year), where I do not have to look at my watch much .. 126 for me feels kind of like a brisk walk but I sweat more .. The one thing I would strongly advise .. leave the ego at home. It is not one for the Strava boasters. You guys should seek out Floris Gierman he is probably the leading advocate for this method of training currently

[abhinandannuli]

I'm relatively a new runner. I've recently come across this technique and I can say that its effective coz as soon as I finish my run, my HR comes down within a few min whereas previously it used to take more than an hour to get back to normal run. This means my body is less stressed when I use MAF method. I hope my performance will improve with time.

[Ultimaus]

I did maf for about 4 months instead of 6. I was coming from off the couch and 36. I thought it would work well because it's really easy to hurt yourself when you have essential ly 0 previous fitness for the last 14 years. It is a good way to build base fitness. Your heart rate does become more efficient and of course starting from 0 you do see gains in progress. I was clocking significant mileage during this journey 40-80kms weekly. However I decided in January to enter a marathon in May 2023 and decided I had decided to try a more formal training block with speed sessions so I am no longer formally training maf.

I've caught the running bug and I'm trying for a sub 4 attempt as my A goal. I've fallen behind in volume as I live in Canada and gate treadmill. I was formerly running 7-10 hours a week dropped down to 3-5 for February. Bringing the volume to 10 hours again approaching the peak weeks. Hoping to get in over 100km a week without injury.

Watching Sarah's journey for Osaka is giving me a bit of chills and motivation. I'm scared of running the distance as I've only run 27km in training. I'm going to be doing 30-36 this Sunday and I'm trying to convince myself to find maf again.

[mangogrower]

Thank you for sharing this. I am 72 and joined Orange Theory Fitness several months ago. OTF definitely pushes you to increase intensity in intervals. While pushing myself I injured my calf muscle and could hardly walk for several weeks much less run. As I recovered I discovered slow jogging. Then I went back to OTF and practiced slow jogging on the treadmill. I noticed my heart rate stayed around 108 which is exactly where I should be for the MAF method. What was surprising to me was how many more calories I burn compared to my previous workouts and compared to others around me who are pushing themselves much harder. I find it very comfortable to keep my heart rate below 108 and I feel very little risk of injury. Thank you for this information 😊

[ihsanshukri]

i have started MAF in Aug 2022. join my first running event on early march. it was life changing. as someone that never into running or even sport, it give me alot of benefits especially for my general health, cardio. started with walking since my HR already reach max, now pace 7-8 maintaining low HR. it can be boring and frustrating cause you can only walk to maintain the HR but you will need to trust the process, be patient, be consistent and you will see the amazing result!

[TheBramptonValleyRunner]

Have done this on and off for years, it works if you stick to it and are consistent, patience is required.