Low HR Training

1

New to MAF and hoping it's right for me (Read 49 times)

teenerz


    Hey everyone, I recently learned about Low HR training and after reading about it a bit (including these forums and the FAQ) was inspired to give it a try. I bought Phil's Big Book of Endurance Training and Racing and have just started reading that as well.

     

    I believe I have extremely low aerobic fitness as my times are very slow (just over a 15 min mile) and my heart rate while running is 15-20 beats higher than it should be for MAF.  To get better times I end up running harder and then easily get injured as a result; last time this happened was during a 5K and I ended up injuring my ITB so badly I had to take a break from running entirely. I am hoping that by building my aerobic fitness my times will improve without me getting injured.

     

    I've had a few MAF runs so far and have to jog incredibly slowly, walking on hills etc. and currently have over an 18 min mile pace with this method. I know it will take time and patience but it's frustrating! I have a couple of questions:

     

    • I finished C25K a few weeks ago and have been running 5K 3/x a week since. I have read that I won't get the full benefit of MAF running less than 15-20 miles. If I run 5K 6 days a week, would that be enough? 
    • I know I can't do any aerobic activity while doing MAF. How big of a setback is it if my HR spikes for any reason during this training period? I will be on vacation next month for a week and although I don't intend to let my HR spike it may happen depending on the activities we do.
    • Can I do yoga/pilates or other body weight exercises while also doing MAF?

     

    Thanks in advance!

    BeeRunB


      Welcome to the forum, Teenerz.

       

      The main things you're looking for with the Maffetone method are more speed at your MAF heart rate, and maintenance of health. You should be getting faster at the same HR and not running injured, sick, and overtrained. It's that simple. Your MAF tests, done every 3-4 weeks, are of the utmost importance. They'll help you keep track.

       

      You're at a stage right now in which walking is necessary. Walking won't hurt. You can make nice gains in aerobic development doing it. I always say that if you have to walk to keep under your MAF HR, then you should be walking. Read this  case study from The Maffetone Method.

       

      As for the "you can't improve at MAF running less then 15-20 miles", well that depends where you're at in your aerobic development. I rebooted back in February and made good progress at around 13-20 miles  per week. Of course, there is a minimum, but that will vary from person to person. Let your MAF tests and how you feel guide you to your sweet spot. Keep increasing volume of duration every week (5% is a good number), keeping tabs on you feel. If you're exhausted on a certain day, rest, and don't try to make it up. I believe it's also a good idea to have at least one day of complete rest from exercise per week. Recovery is equally important as training.

       

      I think you meant "I know I can't do any ANaerobic activity while doing MAF."  "Doing MAF" is sort of a misnomer. MAF is just a specific HR. There are phases of training. The period during which you try to stay at or under your MAF HR, and avoid going above it, is referred to as "base training" or the "aerobic base phase or period." Ideally, this should last at least 12 weeks, but you can make the period much longer (it might be necessary to do so). After this period is finished, you can add some workouts that are above the MAF HR (anaerobic in Maffetonian terms) or start racing. Always monitoring your speed at MAF with the monthly MAF test. During the base phase, the idea  is to focus as much as possible on using the slow twitch fibers. These fibers are aerobic, burn mostly fat, and are what give you endurance. The faster you get at MAF, the more endurance you have. It's important to stay at or below during this phase. Occasional spikes while running probably won't hurt, as long as you get it down quickly. Best not to "cheat" so-to-speak. In fact, sometimes in the beginning it's good to work well below the MAF HR, perhaps using a ceiling 5 beats lower. I and many others have made great progress doing this. If your MAF is 130, instead use a zone of of 115-125. Start the run/walk at 115 BPM, and just hold that speed, letting the HR rise.

       

      As for anything that might be deemed anaerobic that is not running or a workout, don't worry about it. We all have things in life that will occasionally get that HR up, like taking care of yards, homes, children, amorous activities, unavoidable stairs, lifting things, etc. Think of running as adding to your existing "training load" from normal life. The Maffetone principles will help you not overdo it, keep your full training load in check, and avoid the pitfalls that come from exceeding what your body can handle.

       

      As for yoga/pilates and body weight...most likely, yes. Yoga is great for runners, that I know because I do it. When I don't do yoga, I tend to develop lower back problems. I do it during the base phase. I also have lifted light weights and have done pushups with no regression in speed at MAF. One thing I do avoid in yoga are moves that stretch the calves (like downward facing dog), as this causes problems for me.

       

      Let your MAF tests (your "aerobic speed"), and how you feel, guide you. If your speed at MAF is getting slower and you feel like you've been doing more than enough aerobic exercise, then an adjustment in volume might be in order. If you're feeling tired all the time, sick, and blah, then an adjustment might be in order. If you're on a plateau that goes on for too long, same thing. Sometimes it's less volume, sometimes it's more, that is needed. Sometimes, it means you need some speed work. How you feel is always so important when making these adjustments.

       

      Lastly, I just want to clue you into the fact that abnormally high mental stress can depress your aerobic system. Think of your total training load as including the usual mental stress we all face each day. When something happens that sends the stress through the roof for an extended period, regression in speed at MAF might occur. Dr. Phil talks about this in his books, and I've experienced this as well. The probability increases that you'll overtrain or get injured during periods of high stress. Sometimes, a cut in volume is necessary. Summer heat can have the same effect, but the HR monitor should keep you in check (you'll be much slower at the same HR during the summer heat).

       

      That's it. Feel free to ask more questions. I look forward to your participation here. We allow 3 whines about the initial slowness. If you exceed the 3, we'll throw virtual dog poo-poo on your virtual shoes and say "You're a whiner" 3 times.

       

      Good luck! 

      teenerz


        Thank you for your response jimmyb!  I really appreciate it and it was very informative. I just read that case study you linked to as well and it is encouraging - although it took her a long time to see great results, it is motivating to know that I can get faster via this method in a safe way that doesn't involve pushing myself to the point of exhaustion to see even slight improvements (and ending up injured and having to take time off like what has happened to me in the past). My goal is to be able to run marathons and some ultras, so this technique makes me feel like it's genuinely within my grasp to get to that point.

         

        Also I laughed out loud and the three whines allowance about the initial slowness, LOL! 

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