10 Years of Low Heart Rate Training: Lessons From Running 17,000 Miles
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- čas přidán 17. 05. 2024
- In this video I run a Sub 3 hour marathon and I share how to improve your running with low heart rate training, using a heart rate monitor. We discuss lessons learned from 10 years low HR training. We cover Zone 2 training, Dr. Phil Maffetone, MAF method, 180 formula, and more. Strava from this run: / strava
Start training with my Personal Best Program: www.pbprogram.com/
Chapters:
0:00 starting in Long Beach, CA
0:53 train slow to race fast
1:28 calculating your low hr training zone
2:27 thoughts on 180 formula
3:20 why I like the MAF method
3:53 my first experience with low HR training
5:36 changing my watch settings
5:57 positive changes I noticed
8:00 misconception with MAF training
8:38 my MAF pace improvements
9:10 10 years training data learnings
11:03 journaling is a powerful tool
12:00 rest and sleep is training
12:41 thoughts on stress
13:10 13.1 miles in half way point
13:22 thoughts on nutrition
14:07 comparing yourself
14:56 made it to Huntington Beach
15:12 Nike Alphafly’s
15:18 if you are not improving with low HR training
16:21 thoughts on high intensity running
18:01 mile 20, Newport Beach
18:15 flexible training schedule
18:54 mile 24, Back Bay to finish
19:34 data recap
19:49 MAF training can work for everyone
20:34 MAF vs 80/20 running
21:24 ice bath closing thoughts
#zone2 #lowheartrate #maftraining
SEE MORE:
► My Strava from this run: / strava
LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - extramilest.com/podcast/
► MAF 180 formula: philmaffetone.com/180-formula/
► HR Training Zone Calculator: bit.ly/hr-calculator
► Talk Test: • How to find your “Zone...
► Lactate Testing: bit.ly/3WAbI5z
► Personal Best Training Program: www.pbprogram.com
► 25 Tips from the Extramilest Run Community: • MAF Training and Low H...
► Marathon pace wristband creator: bit.ly/3RVu51w
PODCASTS SHOWN:
► Trail Runner Nation Podcast 2013 Dr Maffetone: bit.ly/3vxswhN
► Kipchoge's Advice to Race Faster, For Non-Elites: • Kipchoge's Advice to R...
► Kilian Jornet on Extramilest Show #51: • Kilian Jornet's Advice...
► Dr Stephen Seiler on Extramilest Show #50: • 80/20 Training to Race...
► Frustration MAF training, with Jen and Kathryn: • MAF Training, Frustrat...
► Kofuzi on Extramilest Show #33: • Kofuzi on MAF Training...
► From Overweight To Sub 3 Hour Marathons: • From Overweight To Sub...
► HR Training with Larisa Dannis: • HR Training with Laris...
► Zach Bitter on Extramilest Show: • Zach Bitter, World Rec...
GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - bit.ly/3yts9qn
► Hat - Muir Cap - bit.ly/3L3foqa
► Gel PF 30 - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch 1 - COROS APEX PRO 2 - amzn.to/3Wle4Vo
► Watch 2 - COROS APEX PRO - amzn.to/3CPky7W
► Heart Rate Monitor - Garmin HRM Pro - amzn.to/3MmJw1I
► COROS POD 2 - amzn.to/3uVcwFV
► Vest - Black Diamond Distance 8 - amzn.to/3GROmTo
► NutriSense Continuous Blood Glucose Monitor CGM - bit.ly/3Xebylh
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
Congrats to @DavidDeeble for winning a pair of running shoes in this comment to win contest.
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Running 26.2 miles while filming, holding a camera, with a backpack on your back, and talking the time, and still finished sub 3 hours...much respect to you my friend👏. That is "legend status". Excellent job.👍🏃♂️
Appreciate you! 🙏🙌
Who's gonna carry the boat status
Fr tho
Honestly remarkable
true. sub 3 in this setting is mad .. amazing
How amazing that you ran it under 3 hrs, nonchalantly talking to us through it. 👏
...and then take an ice cold bath... 😅
And making it look easy...
Somehow 6:45/mile pace is low heartrate for him... that's wild
@@ReviewedByAndy it is crazy - but just to be clear.. “somehow” = hard work and dedication !!🔥🔥🔥🔥
No kidding! If I was running a 6:45 pace these days I’d only be able to communicate through grunts and head nods.
This guy is super fit. Running that fast and not even breathing heavy. I would be finished in 2 minutes at his pace. Respect to you.
Don't compare yourself to others. Compare yourself to what you were yesterday.
"don't compare your level 1 to someone elses level 10"
Don't compare a slug to a gazelle. You eat biggie bags for lunch he eats oatmeal. That's why you only run 2 minutes.
he is, but does this body type look good to you?
@@wojciechjanek1215 this
You captured it succinctly in 25 words: "The concept of low intensity running first, building aerobic base, then adding in some high intensity running. Watching your nutrition, stress, sleep. Everything is connected."
I have been using MAF for over 12 years. At 56 years old; my resting HR is 38-42. My pace is holding steady as I age too. I take a few weeks or months off during travel or family events but I walk and ruck with a pack. No issues upon returning. This method is the way of the distance runner and doing it for life.
So inspiring for this 40-something returning to endurance training after years of poor results from HIIT only
How many hours a week do you run typically
@@jasonsouthwick1907 Hi Jason. Sorry for the delay. I run about 4 - 6 hours a cycle. I use a 10 day cycle instead of the standard 7 day week. This gives me three cycles a month. I weight train with dumbbells using power and hypertrophic lifts. I also use calisthenics such as push-ups and pull ups as well as rings, natural movements (bear crawls).
can you share a training plan. I do crossfit 5 days a week which includes (strength + conditioning).
10k in 59 mins is my PB
Do you have a 10 day cycle MAF training plan that I can use for next 6 months
Hands down the best video on how to achieve all your running goals, in a healthy, positive and fulfilling manner. If there is any doubt in your mind, simply watch Floris share all the golden nuggets of MAF training, while “easily” running a sub 3-hour marathon. Listen to how he can talk, how his breathing is and ask yourself “are you like this one your race day?” … if not, follow Floris’ advice and learnings … this is revolutionary and successfully counters the no pain no gain. I’ve followed MAF for a few years, and have improved from a 5-hour marathon, where I could barely stand afterwards to 3h52 and finished dancing. As part of the Personal Best program, there’s still more to chip away at my marathon PB. Thank you Floris! Patience, consistency
Appreciate you Todd, it's been exciting to watch your running progress over the past few years. Many healthy running km's and PB's ahead for you in the coming years!
With all respect after a few years of running running 4h marathon for a men its nothing special
Agree. I’m a lifelong athlete but late to start my running career. Currently I’m working through the shifting paradigm of higher intensity to lower intensity, I.e. low heart rate training.
This video was very well done, super informative and very helpful. Thanks so much!
@@rm6857 @14:10 every runner is different
Do you know how much calorie intake you have ? how much carbs ?
Biggest take away: Validating that getting passed by grandmas and walking up hills and looking at HR/time instead of pace/distance can still lead to massive gains. Seeing your pace improvement over time is amazing and the fact that you can run under 7min/mile below MAF is inspiring. I love the idea of easing your body into it, and it has been a turnaround for me as a runner. Before I learned about low HR training I truly hated running. Thank you!!
Same. This video saved me and made me absolutely love running. Run smart not hard.
it's the part of the video that's convincing me to try it despite past disappointments taking up running (or walking, jogging and maybe someday running if my heart agrees). i have never had anything but unpleasant experiences with cardio but maybe I needed to spend much more time in lower intensities that I was not able to think of as exercise at the time.
So can anyone explain to me how I can run slower with pace 8:30 to have heart rate below 162? :D Cause this would mean walking for me. I am not sure I can love running from just walking 😅
@@orcusdei If you have to walk to keep your heart rate low, you have to start training with walks. You can tell by your heart rate that your body is under enough stress to call it a workout.
Ignore your pace and just go for it. So instead of running a 5k you will walk it. That's part of the disbelief in the method.
@@fsdfgwe I walk a lot. You would be surprised what I can walk. I have strong legs and walking is a breeze for me. Definitely won't be able to make it a workout unless I do some kind of "powerwalking" - and I don't want to do that.
I totally share your heart rate disbelief when I first started running! I used to have to run/walk a 3k to keep myself in zone 2 or easy effort, or had to run so slow I was almost walking. A few months later (of very consistent training) I can now do an easy 5k! For anyone new, it does get easier! 😅
That's good to know as it can be really frustrating!! I found working with a coach that my easy zone is wider than I initially thought.
Hahaha literally me right now... To keep me in zone 2 I'm tall so I'm always at walking pace to stay at this heart rate... Been running consistently for a week 😆 I'll keep it up for a bit like that I guess !
I was the same way when I started running cross country again in summer of 2022, could barely keep a 9 minute pace for a single mile. 3 months later I ran a sub 20 5k at the state meet as a sophomore. It really does get easier.
Thank u coz i needed reassurance.
Thank you for sharing this. I am glad I am not alone. I guess I will try to stay patient and work on this consistently.
“Mile 20…here’s where the race really starts…” then calmly continues the lecture lol.
Next level👊🏼
Running a marathon while making a content-rich, helpful training tutorial is a legendary move!
I just started my Low HR training, yesterday was my day 1 of this training. I was blown away that you can chat over during a sub3 marathon. That alone sends the message that MAF actually works. Thank you for the encouragement.
Great video with lots of information. I started out with MAF about 3-4 years ago and at 57 I feel like I have made significant improvements. No my marathon time is not the best, 4:13:44, but I am happy with it and I had even splits the whole race. Without low heart rate training, I do not think a marathon would be possible for me.
That is a great time! I ran my first marathon at 23 and made it in 4:49!! I am looking forward to using low HR training to prepare for future marathons and hopefully see improvement. Most important to me, though, is being able to keep running when I am 57 as well!
That’s a great time! Well done 🎉
At least you ran marathon, I have never a before in my life… I’m a blob
My biggest take away from this episode was seeing on the screen that I should dedicate 3 to 6 months of just low heart rate training before incorporating any speed work. I’ve tried low heart rate before and it always seems to make me feel unfit when as a slow runner I have to run even slower or even walk. I really need to focus more on the outcome and worry less about the speed I’m running at. I might try to switch my watch screen to just show heart rate and not pace. Also your ice bath out of a converted chest freezer is an amazing idea!
I can totally relate to this
Instead of the talk test I use the nose breathing test. If I can't comfortably 100% nose breath then I'm running too fast. This keeps me at the high end of zone 2 or the low end of zone 3.
Just discovered this video. Life changing! I’ll watch again and again. Thank you.
I'm so grateful to have people like you explaining this training technique so well. You are an inspiration to me! I'm glad I am heading in the right direction with my training and persistence and patience is key. Glad I found your channel. I look forward to exploring more of your content!
Biggest take away: “Only compare yourself to yourself! Comparison is what makes people unhappy!” I love this….. Way to go on your marathon 2:59:21 AWESOME! I’m on day #33 of MAF training & so far so good! I love listening to your Extramilest pod cast on my runs! 🏃♀️ 🏃♀️ 🏃♀️
Agree. The best quote: “Only compare yourself to yourself! Comparison is what makes people unhappy!”
I agree as well, that’s real wisdom!
@@VirtualTrailRunning I agree, that was the best bit for me as well. As an older, slower runner I have stopped worrying about pace and just focus on enjoying all my runs, improving and keeping on running injury-free for many more years. Following MAF has been vital for me to achieve this. Thanks for a great video Floris.
Filming, talking while running at that pace! Amazing! progress takes time and not linear! thought that i sucked, but realized i need more time to improve. Well done Floris!
I’ve been watching all sorts of running videos trying to find information on improving my run experience and this video is the best I’ve come across. Brilliant information and so motivational and helpful!
Thanks I needed this today. A lot of great advice and the delivery format is refreshing.
My biggest takeaway: loved the part where you talked about how MAF heart rate isn’t the only thing to consider with your pace and how all aspects of your life such as nutrition, stress, sleep/recovery all play vital roles in your training. As I get back into my running routine, I’m not focusing on getting back to running races, I plan to do it for the enjoyment and to relieve the stress that has built up in my life in the past 6 months.
This was one of the most inspiring things I have ever witnessed. I am 66 years old and have begun MAF LHRT about one month ago. I am already seeing improvement! I look forward to these runs. No pain! I am combining 1.5 mile runs with 5 mile bike rides and short swims totaling a little over an hour or so. Thank you for your dedication and inspiration. 🙏❤️🙏
Been following your channel for several years now and I'm inspired by your growth as a runner. Truly amazing 👏. Thank you for all that you do.
My favorite takeaway was definitely the lesson you learned from other runners taking an approach that builds up aerobic fitness quickly, but then leaves high risk for injuries.
It’s really opened my eyes as I feel like that has been the way I have approached my high school training. Thank you. I should take a look into this heartrate training
wow I cannot believe you ran all these miles at that speed while holding a super interesting TED Talk! 😳😱🙏🏻❤️
This is a great video. I almost never watch anything longer than 5 minutes on CZcams, but watched to the end. Inspiring me to pick up MAF again in a serious way. As an Aussie, the metric conversions for the mileage and pace are appreciated. Love your podcast too, Floris :)
Awesome! Thank you! Recorded for 52 minutes and tried to cut it back to 10 minutes, but settled on 20 haha. Appreciate you Matthew.
Great video. Love how you managed to chat calmly at that pace for a sustained time. I've always felt that low heart rate training suits me, but I'm always in a hurry for numerous reasons so end up burning myself out / getting injured trying to push monthly distance up, miles at expense of quality training! Thank you for this reminder of decent training.
This is the video I've been looking for. Thank you, thank you, thank you!!!!
Floris, your an absolute legend!! I saw your run on Strava and thought at the time wow! Now I see you were filming as well WOW!! I’m just starting my MAF journey with my pace at MAF being over 8 min a km, I definitely will be referring back to this if I ever feel I’m losing motivation ! This was so inspirational, Cheers and keep doing what ya doing!
I hope you're faster now! I started today, and mine is 8 flat. See where this is going!
@@Gloriankithsanus my MAF time has improved, when I wrote that comment I was using 135 as my MAF ceiling and I guess I was too embarrassed to say my pace was more like 9.30mpk not 8mins, since then I lowered my MAF to 130 and now run at around 8min per km, until 2 days ago I had only had one week where I tried speed work but ended up crook so went back to MAF.
My hr drops much quicker if I back off, my aim now is to slowly introduce speed work and hopefully this will jumpstart my speed, MAF is working for me, maybe not as quick as I hoped but being able to run every day without feeling sore is great, patience is definitely the key! For reference I am 45 year old male, 100kgs - but dropping 😎
Thanks for this update. My biggest takeaway was when you addressed the frustrations you run into with MAF pace and when you described your own initial experience. Also how to incorporate training in a life with family, career, other interests while still getting your sleep and a healthy diet. Very helpful.
Great commentary and summary on your running journey. Much appreciative for sharing!
Wisdom spread whilst running a sub 3 hours marathon. This video has to go viral! Really great content!
my biggest takeaway was not comparing myself to anyone except myself (and progress takes time!). I am very short and stalky and not built for running. I started low heart rate training three weeks ago, my sleep has improved, and for the first time yesterday , i had to jog (not walk) to get into my MAF zone! I’ve never run more than 10k before, and haven’t run in three years but i would like to do a half marathon this year, so that’s why i started MAF training. Thanks for all the videos and interviews!
I completed 2 inofficial half-marathons last year, but I am going for my first official one this year too. best of luck bud!
This video was brilliant!! And soooo encouraging! I started low heart rate (Z2) training 3 months ago. I was barely running at all and had to take lots of walking breaks to stay in that Z2 space. But in 3 months I have docked nearly 4 mins from my per mile pace! PLUS running is so much more enjoyable and recovery is so much easier. Not just that, I also am enjoying my speedwork more! It's just win-win-win! Annnnd, I ran a half marathon two weeks ago and I finished it feeling the best I've ever felt and as a bonus I shaved a few mins off. I'm so psyched to keep going - 1 year, 3 years, 5 years, 10 years, and beyond!
Btw, based on this video, I think the 'talk test' may be the best test of all! 🙂
What video would you advise to start from? Thanks
Thank you so much for this video!!! Really needed this talk on HR zones. Really enjoying my runs now!!!
Thank you! I'm just beginning training for my first marathon and found this super helpful. I've been wading through a lot of videos on marathon training, but seeing you talking so easily while running a sub-3 hr marathon means a lot more than just reading the theories behind MAF so I'm determined to give it a try. Besides the basics of MAF that you shared and demonstrated, my biggest takeaway was what you said about the importance of sleep for recovery and improvement. I often don't get near 8 hrs sleep but I'm excited to give that a try and see if I notice an improvement. I love sleeping probably more than I love running so this just seems like a win-win. Thanks again, I look forward to learning from more of your videos!
My biggest takeaway was prioritizing getting 8 hours of sleep every night and how sleep is a key component in training. My wife and I are terrible at getting to bed! Thanks again for the hard work you do for this channel. I know it's not an easy achievement with all that you are juggling!
Well... I have to say I'm very impressed by your capacity of talking a lot while you're running at that pace!! 😮.
The quote I loved the most is when you said that Low HR training and consistent running has bring a lot of joy to your life... That's what I'm looking for...and according to my feelings while doing MAF training, I think I'm on my way!
Thank you very much for your podcasts...I'm learning a lot! 🙌🏻
So happy to hear that! 🙏🙌
I’m glad to have watched this video. I just started doing some low heart rate training and i’ve been struggling on this coz it makes me slower than my usual pace. But after this for sure i’ll be motivated. Thank you so much.
I have watched all the running videos on CZcams and this is definitely the one with the collection of the best lessons. I can’t believe you have done it while running a full marathon . That kind of shows how effective MAF is. A lot of great takeaways. The one lesson that I have learned doing MAF in 2022 was how to be more consistent. In 2023, I would like to be kinder to myself by getting better sleep, better nutrition, and better stress management with some meditation and journaling. Thanks for the great advice Floris! Keep up with the great work!!!! 💪
*🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my CZcams channel and comment: what was your favorite takeaway, lesson or quote from this video? Congrats to @DavidDeeble for winning a pair of running shoes. Contest is now over. 🚨*
What is your 5k PB, did you improve on your 5k because of MAF training
My biggest take away was that I’m not that different as I struggle to keep my HR low as I’m started out on low HR training. That it’s normal. Would love some tips on keeping HR low going down hills!!
Where I live it’s really hilly, I’ve got the HR low going up the hills but struggle with the momentum going down and can end up 20 beats above my MAF rate
Biggest lesson: have patience...Great video, btw :)
Biggest lesson: patience and consistency
Great advice to change the settings of my watch to only focus on HR instead of pace and distance...I’m gone try it for sure...
My favorite takeaways were the it'll hurt your ego and also the benefits of running at an actually easy pace. Because I've always run fast during workouts whether it be an easy or hard run. Even during my easy runs, my heart rate can easily hit 180. So I've been trying to run slower and this video will really help with the motivation for me to run slower. Right now I run a mile in 4:54 and I'm hoping do be able to do that at a better rate. @FlorisGierman I hope I win the contest, my current soles are peeling off, lol!
Hey Floris, thanks for the advice and the work you do. Love it!!
Thank you so much! I just started low heart rate training this week and it was surprising how easy it was to get out of zone 2. I’m glad to know that I’m not alone when it comes to this and knowing that it could take 4-6 weeks to train my heart is great information to know. Thanks again!
Sleep 8 hours is the biggest takeaway I took from your video Floris. I often struggle to get this amount of sleep in. Like you mentioned you suffered in your runs when you only got 4-5 hours, same here. Sleep well is now my No 1 priority 👍
👌🏼
This video is the crux of 10 years of running experience. Gold standard advise from someone who has spend huge amount of time on the road and trails running.
Recommended 10/10 for anyone who is interested in running
PS: I recently entered into the world of running, and looking forward to implementing these tips
Love your advice especially on “only compare yourself to yourself!”
Just started to run on low HR and your vid helps a lot!
Started shifting to early morning runs Cz the weather is just too hot in Malaysia.
Hope to see more of your videos in the future. Subscribed!
Amazing insight and advice for MAF training, you are spot on! I’ve been on MAF for 4 years and improved tremendously because of it. Thanks for the motivational video, sending it to my skeptic running buddies!!
MAF is super. A little bit difficult at the beginning but it helped me finishing my first marathon at age of 44. Faster recovery, injury free, more miles.
Does the MAF training also protect your heart (as much as possible) from a heart attack, as it's not beating so hard and fast?
My biggest takeaway is that ‘it’s for everyone’ it’s not too late for me as a 50 year old woman, that it is possible I can still improve . Also because I love running longer distances it’s nice to know I can go slow and feel I could do it all again the next day without injury 😀👌
Absolutely! Age is just a number. I just received another email from an 80 year old runner loving the low intensity training approach. All the best on your running and health journey Alison!
That you love it is everything.
I ran my first marathon and was shocked at how many middle aged women blew past me! Was very humbling. I am a 31yo man in what i thought was pretty good shape😂
Thanks for the great podcasts and information, it has been my goto running guide and I've been progressing with it
Floris, your podcast has changed my life. I was injured almost 4 years ago and had not been inspired to get back into running since. I had becone depressed and little gave me the joy i had when running. When I came across your podcast and was introduced to MAF training, I decided to give it a try. I am not a patient man, but continue to watch my pace decrease as I gain mileage weekly. I was happy to hear that there is a "light at the end of the tunnel" once I plateau and can introduct some speedwork in. Thanks for sharing that, plus watching you run a 6:45 pace with a conversational tone is pretty friggin awesome! Thanks brother!
I'm a High School Distance coach in Arizona and I started running and coaching similar to this about 5-6 years ago. Its impressive to see how few people follow these type of trainings and how much missed opportunity's people lose out on in increasing their fitness and ability. High intensity is always the "sexier" option that kids and athletes gravitate towards especially when running on all their easy days id say over 80% of people run to fast. I've really enjoyed your video's and if you are ever in Arizona feel free to reach out if you want to go for a run.
Happy to hear Andy, I’ve heard of several school coaches destroy kids with too much high intensity running, and high injury rates. I like AZ, ran Grand Canyon and Flagstaff recently. Where are you located?
@@FlorisGierman we are in Mesa, just 5 minutes from ASU their Tempe main campus. You are right and I’ve noticed this training issue trickle into the coaching done by high school coaches and even in many college coaches as well.
Wow Floris so so impressive sub three whilst chatting away - physician heal thy self! exemplar for Phils approach.
I am one of those athletes that the MAF zone is way out - we corresponded about this years ago. I am so pleased that now you recommend the more objective measures of determining MAF as well. My MAF would be 115! which for me is a fast walking pace - its actually 142. I am a big fan of Phil and have been for decades; i have read everything he has written - but i now apply everything that Phil recommends to my objective level of MAF - if i am taking medication or injured i apply his principle and drop that level. I have to say for years it worried me that the formula didnt appear to work for me ; and others like you thrived - did i have some underlying physiological problem - I had this stress for years even though i knew the MAF formula is just another generic formula that logic and statistics suggests that MAF will not work for everyone. Years ago you were the only MAF teacher who accepted that the objective way to measure made sense. Thanks for explaining this and sharing this on this you tube. Big shout out for the progress you have made as a thought leader in the world of MAF
Thank you and happy to hear that Craig. Your approach is spot on and I'm glad you can use those principles to your updated aerobic pace. All the best on your running and health journey.
Thanks for sharing. I'm 60, and if I use the talk test, my Garmin's LTHR or the final 20 minutes of a 30-minute effort as departure points, I always come up with 139 or 140bpm as being the top of my Zone 2 HR range. I worry that I'm being too overconfident about my heart's limits, but if a 65-year-old has success training at at higher MAF, then I think I may be doing it right. (I've been using the Garmin HR zone 2 as my range so far in 2022, and my pace went from as slow as 7 min/km (average 6:50) for a 10k run around Christmas to 6:07/km on a 12k run this morning (Jan. 13). So I do seem to be progressing.
This video was very encouraging because your experience and recommendations felt approachable, which is important for me since I'm fairly new to longer distance running.
I have fallen in love with running, but have no reference on how to properly train in a way that helps me improve without injury, so this is a gold mine of wisdom for me.
This is my first video of yours that I've seen and immediately subscribed after a few minutes in, so I'm excited to continue watching your content and check out your website!
I came across this video by chance and didn't actually want to watch it. But now I am thrilled! One of the best running training videos I have ever seen. Very well explained and motivating. I will adapt my training because it seems to be just right for me.
Biggest takeaway : Consistency, consistency, consistency…
I started taking an interest in MAF after noticing I am more and more prone to injuries as I get older (50+ now). Really enjoying the slower runs and achieving goals I never could 20 years ago. I am more fitter now at 50+ than I was at 20+! Like you said, you have to drop your ego whenever someone passes you and just run at your own pace. Another downside is you may have to ditch your running partner because he/she may not want to run at the same slow pace as you :)
haha so well said!
I just came across this video on my feed. I remember seeing your name on Strava segment leaderboards, several years ago, when I lived in Long Beach. Keep up the good work man!
I was experimenting with low HR cardio in 2022 and really enjoyed it. A big plus was the speedy recovery and not being as hungry after training. Will continue for sure. Thanks for the good tips!
What I most take with me from this video is one of the things maybe least connected to MAF training itself, yet for me maybe the most important one for sticking to it: Do not compare yourself to others. I am just starting out running, as I have many times before. Except this time it feels different, it feels fun and light. And then just a little while ago I found MAF through your youtube and podcast, and it just incapsulates the way I have ALWAYS wanted to run - but never given myself permission to. You see I am slow, even if my heart rate is in zone 4 or 5. Very slow. And when I run at an easeful effort, my pace - well is it event running?
But, I enjoy it now. I enjoy being outside. I love moving my body in this way. I want to run run run, do it all over again. However, little thoughts now creep into my mind - oh well will you get faster? Will you improve like the others have?
What does it even matter, if I finally found a way to love running? What else, for me, is it even I need to get out of it? So thank you, Floris!
So happy to hear that Charlotte, very well done. The mindset shift is everything. Walking is also training, doesn't matter about the pace. Just being outside moving helps in so many ways. All the best!
So true! I thought I hated running until I dropped my ego and accepted how slowly I had to run to go sustainably. My first 10k that I did without walking was around 70 minutes, now I'm working on going under 40 minutes!
@@Blobbyo25 This is so inspiring to hear!
Another fantastic video! Thanks for taking us along for your easy run!!😊 getting back into it.. this year's goal is to "train" more, and enjoying the journey rather than the end results.. (still looking to improve as well)..
Subscribed! I'm excited to check out your podcast as well! My biggest takeaway was the improvements will come, it will take discipline and patience in the beginning to really make it work! Thanks for a great video!
Floris, great video, thank you for making this. I am a fan of MAF training and as an aspiring Ultra Distance World Champion in the over 60's category my body and mind love this way of training. Many happy miles ahead.
Just now subscribed to both CZcams channel and the podcast on Spotify. There are so many nuggets of wisdom in this video that I watched it completely yesterday and listened to it again today. The video is rich with inspiration and is helping me in my training journey 😉
This is very helpful. Especially as I am finding how much I love the challenge that running brings me. So rewarding, and ALWAYS room for improvement! Thanks
I just crossed my first 1000 miles. You are an inspiration and all the things you are saying, resonate with me a lot. Keep going, man.
I am just getting into low heart rate training. I have found several resources that do a good job of explaining one section of low intensity training, this video did an awesome job of explaining all of that information into easily understood and digestible format. Loved it. Thank you so much!
My big take home is your enthusiasm and sincerity about spreading your knowledge that this can make us HAPPIER as well as healthier stronger runners
Been watching alot of YT vids on low heart rate training in the last month.. This one is best so far... Thanks 👏👏👏
Awesome video and content. There is sooo many golden nuggets I have taken away from this. The main one being getting more sleep. Just gotten back into running at the end of last year after 3 years away and becoming a dad to a toddler and changing jobs and I can relate soo much to this. Also just started journaling at the start of this year 2023. Thank you 👍
Incredibly informative and worthwhile watch, thank you 😊
Thanks for sharing!! You are awesome, running at such a fast pace and talking so comfortably!!!!
Great video and advice. This video popped up on my suggested videos just before I headed out for a long run. It really helped me to stay focused on my pace and long term goals. It also helped me resist the urge to keep up or speed up when I encountered other runners out on their runs. It's me vs me, everyone has different abilities and goals. Subscribed.
so much wisdom, it covers up my own experience and goes far beyond
One of my favourite ever videos. Thank you x
Awesome video. I started my low HR base building journey 3 months ago and I'm finally starting to see some improvement! It's very exciting. Love this style of narrated run as well.
Its really nice to hear and learn from an experience person like you. Hope you stay strong and share more knowledge in future too.
What an epic video! Very educative. I still can't believe you talked right through a sub-3 marathon. Respect!
A great video with excellent insight into how to achieve your goals - now just getting back into MAF training the holistic approach that Floris takes is a great reminder to me on many areas I need to take back into account - especially once the plateau of results starts - many thanks!
This was exactly what I needed to hear today. Been training for the past 3 months and it has been tough staying within Z2. Will keep at it. Thank you.
Hi Floris....brilliant video! First of all....congratulations on the sub 3 marathon! You made that look so easy! So many great points you mentioned in this video....I'll be saving this and revisiting from time to time. I work in a stressful environment but one thing I can do is focus on getting more and better sleep. Loved the ice bath! All the best!
Terrific advice and so different from anything I've been exposed to about running and training. I liked the part about being proud of someone getting off the couch as much as someone winning comps. Always compare progress with yourself, not others!
Wow very impressive to see you get a great time and casually talking to the camera at the same time. Biggest take away was the sustainable, long-term and injury free approach to running - As well as shifting to heart rate and time, which happens to be exactly what I've been doing too lately as I return from injury, while also focusing on upping my cadence. I feel like this time with this advice and a different approach, I can keep on running sutainably and hopefully without injury for many years to come! Thanks for taking us along on this run =)
thank you, congrats on the sub 3, also, very nice video, really talented, good job man!
This was the best video from you, which I have seen. Lot of things I am following got confirmed. Mainly, I need to be super patient. And compare myself only with myself.
So i row in Holland and i have been following this type of training for the past 4 years, and indeed what I feel is that my inner "motor" is much better and the fitness just becoming overall beter. Great video!
Awesome Content!!! As a fairly new runner (~1 year) the idea around building the base using MAF was definitely my favorite takeaway. I'm running my first marathon May 7th (Ave of the Giants) and this is week one of training so i will be taking MAF seriously 😎
Always great synopsis and several takeaways from a self-induced marathon! I really enjoyed how you shared about the different ways of defining low heart rate training. It is different for all. I have personally found MAF to be a wonderful starting point. From there, I have begun to experiment with other low heart rate techniques, some of which you mentioned. Im usually very rigid in my thought process and training. With low heart rate training, I’ve become less rigid and more go with the flow.
Thanks for all your leadership through this process.
Great video Florian! Thanks for sharing. My biggest take away is discover the MAF trainning benefits after 20 years running….I really felt the progress. Regards from Spain!
Thanks so much for this video. I'm new to your content and I'm now gonna start digging deeper and exploring what you've created. :)
wow, thats pretty nice summary - i didnt know about this method and its eye opening! Thank you for sharing!
What an amazing video, and great way of explaining a relatively complex topic.
This is one of the most motivational videos I've seen. Takeaway is to focus on resting as much as training to combat a plateau. Nice one Floris i'll keep at it!
Loved the Video. Love your work
Fantastic video Floris! I have been doing low HR training for a while, but have a hit a bit of a plateau, so the biggest thing I took away from this video was to look at some of the aspects of my life that are external to running, such as sleep and diet.
I’m amazed. I have the deepest appreciation for runners. I always wanted to be a runner but I didn’t think it was possible for me. After watching this it gives me inspiration.
Simply incredible. By far the best video I've ever seen (out of dozens!) that describe MAF and Low HR running.
I started training with MAF 29 months ago, in October 2020. I was 56 yo. There was a steep learning curve, but for 16 straight weeks I stuck to strict MAF only running, usually 4 days per week. My first several runs were frustrating. I think that's probably true for almost everyone. Over time I started to see the times get a little faster. But my body felt better from the beginning. I thought it would be hard to run so slowly. I'm talking 13+ minute pace. I had never run that slowly. But I stuck to it for 16 weeks before doing any higher HR runs. It changed me, and I am never going back to what I did for years.
Later I discovered 80/20 running, read and reread that book several times, and additional reading and studying. I tried lots of different things but kept building my base for at least 80% and usually for 90%+ of my runs.
This video tells me stay on track, add the higher intensity as I have been, primarily by listening to my body rather than primarily by a training plan. My races, from 2 miles to 50k, have been improving in every way. Running is now my sport for life. I'm now 58, soon 59 yo. I don't use 180 - age as my target. That would be 122. After much experimentation I now target 130 as my MAF HR, but I always listen to my body and adjust. It simply works. My LTHR is in the low 150's when I am strong and well rested, so that is my target for Tempo runs. Everything faster is based on RPE and target pace/time.
Long comment. Thanks for reading.
Congratulations on your incredible journey of 10 years of MAF training Floris 🎉. This is truly inspiring and gives me much needed boost and certainty with my own training. I will get there slowly but surely. The one take away for me is consistency, keep at it consistency forget the pace!! Thanks very much for a great video. Truly appreciate it.
I appreciate you! Spot on about consistency 👌🏼
Great content, it's worth my time. Lots of wisdom imparted in one video not just the scientific aspect. Thank you for filming this video. ❤