1 Year of MAF Running Helped Me Train HARDER Than Ever

This is my experience of using low heart rate MAF as a training approach for the past 12 months. 80% of all my runs over the last year have been run under my MAF heart rate. In this video, I discuss my first experiences with MAF and how I've incorporated it into my running. I also cover how it has helped me become a faster and stronger runner by enabling me to train harder.

[@bev9708]

I've never heard it explained so succinctly and clearly... so interesting!! Thanks James!!

[@jamesday1]

Nice to hear. Thanks Bev!

[@jt.8144]

I'm trying out slow running this year this video gives me the fundamentals. Thanks

[@adamk99]

As a beginner runner all my “easy” and long runs I’m doing my best to keep at my MAF heart rate though being in my 40s it’s quite low I’ve definitely noticed a massive improvement over the months though.

[@jamesday1]

That's exactly what you want to see! Pace improving at the same heart rate and heart rate dropping at a certain pace. Sounds like it's really working for you!

[@kingofmambo]

Running faster than 12 km/h in MAF Mode... Amazing !

[@nicmarlow6388]

never heard it explained quite so clear, thanks for this James, really helpful and something i'll look into a bit more. x

[@jamesday1]

Thanks Nic. Hopefully it helps!

[@dannygrays]

Really useful James. Thank you so much for your insights and for taking the time to explain MAF and your experience implementing it

[@jamesday1]

Thanks Danny!

[@reubencowell]

Great video! This is so interesting, I would love to incorporate slower work into my training!

[@jamesday1]

Thanks Reuben! It's definitely been great for me.

[@mikeyoconnell8720]

Mate I'm very surprised to not see you with a Chest Heart Rate Monitor? I have heard the watches HR monitors have got a lot better but years ago they were pretty bad. Also apparently arm hair and tattoos can affect the wrist monitor quite immensely. I have been using the chest strap for years now and literally love it. So much more accurate for me and surprisingly, I don't think they are that expensive.

[@jamesday1]

Yeah, it's something I've thought about a lot. I saw some testing comparing my Garmin and the latest chest strap. They were like 99% identical. Only difference was a slight delay when the heart changed (i.e. ran up a hill or increased pace), and the chest strap was less affected by poor conditions (cold/wet). I tend to only use the heart rate as a guide for my easy paced running and I can normally tell if the reading is wrong (e.g. HR showing as 180 when I'm running easy). So it's always felt like another piece of gear that doesn't add massive value to how I train. But to be fair, I've nearly bought the Garmin HRM pro about 6 or 7 times to maybe I'll get it at some point. If I start swimming, then I'd almost definitely want the chest strap.

[@mikeyoconnell8720]

Yeah makes sense. I originally had a Garmin one but now I buy any old one from online or Decathlon or something for example. Cheers mate @@jamesday1

[@richardsands8402]

Thanks James, great video and looking forward to seeing your 2023 races. Quick question in your case you’re working towards or under 150 bpm, is that as an average over the run or do you try to keep it constantly under 150bpm throughout the whole run? Cheers

[@jamesday1]

Hi Richard, I try to constantly keep my heart rate below 150. I've seen two approaches. Some people try and average 5 bpm below their MAF heart rate, so target an average of 145 in my case. Others just focus on keeping it below 150, and anytime it goes above 150, will slow down. This second approach is what I have been following, using my Garmin heart rate alert to keep my HR down. Most of my easy runs right now are around 140 bpm average because my volume and intensity is high - I'm trying to get as much recovery as possible even when running. Some will get as low as 135 which are more recovery runs than easy runs. Hope that helps!

[@runspiro]

Great video James - really enjoying the content on your channel. Hope it goes from strength to strength. Out of interest what is your max heart rate and resting heart rate. One of the interesting things about MAF is which zone it puts people in. For me it puts me too low for any decent training stimulus. My MAF Range is 117-127 and yet my VT1 is up at 145. I think one of the things it does well is prevent people from running too fast, but for some (like me) it makes them run too slow. Really keen to track your success and progress of your running and the channel.

[@jamesday1]

Thanks! Glad you're enjoying it. My max heart rate is roughly around 190 but it's hard to know exactly. During some races it's drifted to 200 but hard to tell if that is accurate. My resting heart rate is typically around 40. I also struggled with MAF in the first few months with the pace but I've definitely seen the benefits of sticking to it. I get that the formula might not work for everyone, but I think there are definitely benefits of trying lots of different things to improve your running. The best thing to test effort levels is to be tested in a lab but that's obviously not an option for everyone.

[@sander5472]

Is this method beneficial for all distances, I train for a fast-paced 5k for instance. Would MAF help me reach a faster time on this distance?

[@Burps___]

No, it would not. Slow runs make slow runners. It's well known that to "Reach a faster time at that distance", speed work is mandatory. As James stated in this video, after 6 months of MAF, he joined a running club and added speedwork and became faster. That necessity for some (not all) speedwork is intensified for anaerobic distances like 5K. The key is not so much the MAF part of training as it is "polarized" training.

[@jamesday1]

Hi Sander, I think this comes down to where you are in terms of your running. If you are new to running, then the quickest fitness gains will be from building your base endurance. Increase your running volume at an easy pace is the best way to gain these benefits. But if you've been running for a while, as Burps mentioned 5k specific speed sessions will make a big different. 400m and 800m repeats at faster than your 5k pace. 1k and 1mile repeats at your target 5k pace. Those sessions will help you condition your body for running the 5k at your target pace. Hope this helps!

[@AFlamingSword]

The MAF Formula is no good. When you are young and you get a MAF HR of 140-150 plus that's automatically very solid aerobic effort. When you are 50 plus and you're MAF number is 115-130 the progress slows or is non existent because it's just not a stimulus for adaptation. Wasted so long running nothing but 130 hr. Much better to find your Ventiliatory threshold 1 and 2 or simply use the talk test or nose breathing for easy runs and always work on your speed. Months of slow running makes one prone to injury. Cheers Bro, just my take as an older runner. My Easy HR upper limit is 145.

[@jamesday1]

Totally get that. The formula won't be perfect for everyone. I've seen big benefits from it because I was running my easy runs too hard without realising. If you have an unusually high or low hr for your age then the generic formula might not be great for you. And as I mentioned, I think combining hard speed work with MAF is where I've seen the most benefit and seen my pace increase at my MAF HR.

[@dameanposner6808]

I've been wondering about this. I'm 52, so my MAF is 128. At this heart rate, I'm really not moving very quickly. Like AFlamingSword, my easy run heart beat seems to be in the 140s. I'm still open to the idea of finding an 'easy' heart rate to monitor my aerobic improvement, but I think the 180 minus your age formula doesn't work as well for a fittish person in their 50s as it does for someone aged 20-40.

[@jamesday1]

Yeah it's an interesting point. The person who introduced me to MAF and swears by it as a training approach is a smiliar age to you. He will often use MAF as his baseline for his marathon pace and he nails his marathons everytime. The book I mentioned in the video argues that max heart rates don't matter, as MAF is focussed on the fuel you use in training Fat/Carbs. The best way to check effort levels would be to get tested in a lab but that's not very accessible for most people. I'd suggest experimenting. If MAF doesn't work for you now, look for other ways to improve your fitness level and maybe return to it later when your pace at your MAF HR is slightly quicker.