How Low Heart Rate Training Improves Running Performance with Dr Phil Maffetone
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- čas přidán 7. 06. 2024
- Dr. Phil Maffetone is a renowned endurance coach, author, and alternative medicine practitioner, known for his pioneering work in the field of aerobic training and holistic health. He is famous for developing the Maffetone Method, which emphasizes the importance of building a strong aerobic base through low-intensity, heart-rate-based training. Maffetone's approach focuses on optimizing health, performance, and longevity by integrating principles of nutrition, stress management, and overall well-being into athletic training programs. His methods have been adopted by athletes across various disciplines and have had a significant impact on the world of endurance sports.
If you enjoyed this episode - you might enjoy another conversation Tyson had with him on the Tyson Popplestone Show:
• How to Build a More Cr...
EPISODE OUTLINE:
00:00 The Rise of Low Heart Rate Running
03:00 The Relationship Between Health and Fitness
08:59 The Impact of Nutrition on Health and Performance
15:46 The Fear of Transitioning to Fat as Fuel
22:46 The Transition to a Fat-Fueled Diet
29:44 The Benefits of Slow Running and Aerobic Training
36:04 The Long-Term Effects of Base Training
47:26 Overcoming the Fear of Running Slow
54:24 The Importance of Discipline in Training
58:14 The Role of Emotions in Performance
01:00:47 Balancing Emotions and Rational Thought
01:01:31 Finding Creativity in the Morning
TAKEAWAYS
- Low heart rate running has gained popularity in recent years, emphasizing the importance of health and aerobic fitness in endurance sports.
- Nutrition plays a significant role in both health and performance, and prioritizing fat as a fuel source can lead to improved energy levels and reduced inflammation.
- Slow running and aerobic training can lead to significant improvements in performance, as the aerobic system is the primary energy source for endurance activities.
- Transitioning to a fat-fueled diet requires patience and a gradual reduction in carbohydrate intake, allowing the body to adapt and become a more efficient fat burner.
- Building a strong aerobic base through slow running and proper nutrition is essential for long-term success in endurance sports. Discipline is a crucial aspect of training and involves monitoring your body and being true to its needs.
- Becoming obsessed with a sport can lead to injuries and burnout, so it's important to use our brains and practice discipline.
- Emotions play a role in performance, but it's essential to balance them with rational thought.
- Finding creativity in the morning can be a productive time for brainstorming and generating ideas.
EPISODE LINKS:
Dr. Maffetone's Website: philmaffetone.com
TRANSCRIPT:
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PODCAST INFO:
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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.
I have been reading and listening to Phill for years. He has helped a lot of athletes over the years.
I’ve been doing these slow runs for a couple years now and agree with everything being said here. Great video
Thanks for the interview.
Tom has a very nice running gait - he’ll smash his PB! Looked very strong 💪🏼
Excellent interview. Very useful for me, a cyclist who is adding running back in the mix.
Excellent books... I read The Endurance Handbook...
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.
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
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
can i do hill training for strength during my MAF training ?
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..
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.
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.
it's brilliant, You can do a Halfmarathon under 140 bpm :)
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
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.
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
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.
😡 'promo sm'
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.
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.