10 Years of Low Heart Rate Training: Lessons From Running 17,000 Miles

[@FlorisGierman]

🚀Download my free Low Heart Rate Training Guide and join 11,500+ runners for weekly tips: 👉 extramilest.com/subscribe/

[@imonbora9271]

What is your 5k PB, did you improve on your 5k because of MAF training

[@chriswayman2170]

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

[@mihaistefanescu2183]

Biggest lesson: have patience...Great video, btw :)

[@samkl73]

Biggest lesson: patience and consistency

[@MrFatigados]

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...

[@ABucc]

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.👍🏃‍♂️

[@FlorisGierman]

Appreciate you! 🙏🙌

[@j.sleezy8099]

Who's gonna carry the boat status

[@Volleybalex]

Fr tho

[@francismascarenhas1341]

Honestly remarkable

[@philippwaag2173]

true. sub 3 in this setting is mad .. amazing

[@masihnaim7803]

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.

[@oz_jones]

Don't compare yourself to others. Compare yourself to what you were yesterday.

[@lol-gb5vt]

"don't compare your level 1 to someone elses level 10"

[@cloroc]

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.

[@wojciechjanek1215]

he is, but does this body type look good to you?

[@jortm4075]

@@wojciechjanek1215 this

[@fernandoperezc.7036]

How amazing that you ran it under 3 hrs, nonchalantly talking to us through it. 👏

[@axelkidd9850]

...and then take an ice cold bath... 😅

[@Fregra]

And making it look easy...

[@ReviewedByAndy]

Somehow 6:45/mile pace is low heartrate for him... that's wild

[@life_of_liam]

@@ReviewedByAndy it is crazy - but just to be clear.. “somehow” = hard work and dedication !!🔥🔥🔥🔥

[@RunningOhioWithBlake]

No kidding! If I was running a 6:45 pace these days I’d only be able to communicate through grunts and head nods.

[@mobileoilvt496]

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!!

[@nintendianajones64]

Same. This video saved me and made me absolutely love running. Run smart not hard.

[@jedinxf7]

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.

[@orcusdei]

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 😅

[@fsdfgwe]

@@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.

[@orcusdei]

@@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.

[@jetta40320]

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."

[@TX-OaksRnr]

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.

[@jasonsouthwick1907]

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

[@TX-OaksRnr]

@@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).

[@anirudhsomani7359]

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

[@sjt6979]

I am also 56. I have been running more or less continuously since the age of 12. i have been doing zone 2 for a few months now. If I run at 12 min/mile pace I can keep my heart rate around 132 bpm. If i keep doing z2 (I do 3-4 sessions a week...each session is 45-60 min) do you think I will improve? It would be a dream come true if I could jog at a 8min/mile pace with a heart rate of 132! Is this realistic, based on your age/experience? All of my life, I think I have been running the wrong way - prior to doing z2 regularly, all of my runs would last about 30-45 minutes and I would go at a steady but hard pace -- one that would leave me fairly winded at the end. At no point during these runs could I manage to say more than 2-3 words at a time.

[@duanetamashiro3359]

“Mile 20…here’s where the race really starts…” then calmly continues the lecture lol. Next level👊🏼

[@yvette7272]

What a freaking legend this guy is. I never thought I had a "big ego" until I started low heart rate training. Told myself I would not increase my pace if my HR crept too high, but that meant a 14 MINUTE MILE to stay under my HR goal. It was this awkward speed that was almost too slow to run but just barely too fast to walk. So I quit. Here I am two years later, still frustrated after only zone 2 training getting absolutely nowhere. Kicking myself because I could be in such a better aerobic spot if I had just kept with it. But this video inspired me to start again, ego aside.

[@camillarich]

I'm getting back into running after having a baby and my first week every run was 15min/mile and I could only run five minutes.

[@asdb26fr]

I started there -- 14 min/mi -- three months ago. It is a really awkward speed! For me, it was actually so slow that I could drop to a walk and stay with the group I was going with. But that phase only lasted a month or so. Now I'm running 10 min/mi at the same heart rate. That's slow for many, but it at least feels like a run to me! If I have any advice for that awkward gap where running is too much and walking is not enough: try cycling! One thing that has been helping me a lot is: I cycle to and from work 20 minutes each way, just about every weekday. Actually I started doing this about five months ago, so two months before I tried running. I don't think I could even have made 14 min/mi without first doing that two months of cycling.

[@kmshultz]

@yvette7272 Hey friend, slow awkward jogging isn't the only way to do Zone 2. You could try walking with weight on your back (rucking), cycling, etc. If you don't have a bike, you could join a cheap gym for just a month or two, just to go slow-pedal a bike. Once your fitness is improved enough that you can jog just a little less slow and awkwardly while remaining in Zone 2, ditch the gym. :) Just an idea!

[@electricant55]

When I started I had to shuffle at 14 min per KILOMETER. Granted, I was 50kg overweight, but I could still walk much faster than that.

[@toddmarentette]

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

[@FlorisGierman]

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!

[@rm6857]

With all respect after a few years of running running 4h marathon for a men its nothing special

[@supersupersocco]

@@rm6857 @14:10 every runner is different

[@jeanlouis731]

Do you know how much calorie intake you have ? how much carbs ?

[@nintendianajones64]

@@rm6857 With all respect, you're nothing special.

[@syerra7520]

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! 😅

[@fattysl26]

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.

[@CyrilEssade]

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 !

[@donaldtrump6386]

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.

[@nadiamsahar3817]

Thank u coz i needed reassurance.

[@ShantanuChaudharyConviction24]

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.

[@briandavidofficial]

Running a marathon while making a content-rich, helpful training tutorial is a legendary move!

[@nintendianajones64]

This is the greatest running video on KZbin. It will save your life.

[@dcutl]

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.

[@mauluccimeghan]

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!

[@quicksteps3172]

That’s a great time! Well done 🎉

[@GodsFormula]

At least you ran marathon, I have never a before in my life… I’m a blob

[@jackieb7547]

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!

[@Bondisaurus]

I can totally relate to this

[@paperjourni8964]

wow I cannot believe you ran all these miles at that speed while holding a super interesting TED Talk! 😳😱🙏🏻❤️

[@madforchess3556]

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.

[@gideonmendoza543]

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.

[@MilesLangley]

How’s your progress after one year?

[@mponce951]

Yes hows the training going. I am thinking of doing this 3 days out the week

[@Oliver-ob5og]

20 years ago, at age 35, I started running consistently and finished my first Marathon just under 4 hours. The following year, I finished in 3:31… and then… well… I somehow dropped the ball, allowed “life” and other excuses to not train consistently anymore and within the shortest amount of time, my form deteriorated dramatically. It was demoralizing and I almost completely abandoned running for many years. What a shame. It’s just recently that I took it up again. It’s heartbreaking to realize how bad of a shape I’m in now. But I remember my training, my mindset, my experience from back then and now am fully back. It feels absolutely fantastic. Your video, which I stumbled upon randomly, was yet another motivator tog et back into running and even doing marathons again. Thanks man.

[@runningwoman7207]

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! 🏃‍♀️ 🏃‍♀️ 🏃‍♀️

[@IzidorPokrivac]

Agree. The best quote: “Only compare yourself to yourself! Comparison is what makes people unhappy!”

[@VirtualTrailRunning]

I agree as well, that’s real wisdom!

[@barbarabartlett4017]

@@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.

[@RuthRudden]

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! 🙂

[@playerone1431]

What video would you advise to start from? Thanks

[@darrellrose3420]

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!

[@Gloriankithsanus]

I hope you're faster now! I started today, and mine is 8 flat. See where this is going!

[@darrellrose3420]

@@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 😎

[@jmac13131]

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.

[@katielicht5990]

This is the video I've been looking for. Thank you, thank you, thank you!!!!

[@tridadthlete]

Possibly one of my favorite videos on YT

[@LloydGoldsteinMusic]

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. 🙏❤️🙏

[@AVetterWorld]

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!

[@RobReese]

Everyone’s talking about how impressive it is that you’re running and talking, but I want to say the advice and the points made during the run are so helpful to hear as someone starting their running journey and comparing themselves to the paces of others around them!!

[@RhysMartinsen]

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!

[@olivierauberger]

This is in the top 3 videos I have ever seen. Insane content.

[@matthewwright-simon8758]

This is a great video. I almost never watch anything longer than 5 minutes on KZbin, 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 :)

[@FlorisGierman]

Awesome! Thank you! Recorded for 52 minutes and tried to cut it back to 10 minutes, but settled on 20 haha. Appreciate you Matthew.

[@AndreObradovicAus]

Best approach ever I have been doing MAF training for 10 years.. at 57 can do marathon 3.26 avg HR 125. 5km any day of the week 21.10. Best method of healthy endurance training especially when paired with a low carbohydrate nutrition approach

[@AndreObradovicAus]

@Hit me @FlorisGierman sorry I don't understand? Can you explain more

[@husmeando]

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! 🙌🏻

[@FlorisGierman]

So happy to hear that! 🙏🙌

[@andreumlas6888]

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!

[@andytv22]

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.

[@FlorisGierman]

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?

[@andytv22]

@@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.

[@rafaelodossantos4210]

congrats champion!

[@AliClaire72]

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 😀👌

[@FlorisGierman]

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!

[@VarangianGuard200]

That you love it is everything.

[@FreshTopEnd]

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😂

[@chrisfarrell8399]

WOW!! Congrats Floris on 10 years and 17,000 miles!! Can't believe you filmed this video while running a marathon!!

[@samsonslaphead1]

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 👍

[@FlorisGierman]

👌🏼

[@benjespina]

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.

[@craigtsmith6957]

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

[@FlorisGierman]

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.

[@reeltaiwan]

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.

[@RuairiOTuathail]

I appreciate the fact that he's having this chat while running at 4:12 pace! Goed bezig hoor!

[@zubairspov]

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

[@JohnSmith-hy1zo]

Wow that improvement you show at 9:00 is incredible

[@mcclousky1197]

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.

[@ShervinShares]

newport beach!! can't believe you did this entire video while running

[@FlorisGierman]

Yes! Love that area around Newport Beach. Thanks Shervin!

[@ernescicho]

Quote which made my day: "Mile 20, this is where the race really starts..... so let's have a chat" : D I learned that despite my previous background, basically anyone could struggle to maintain a low heart rate while running. I've got the same experience as you mentioned in the video. Many people were passing me over the trail and I thought that maybe I'm not athlete material. Now I'm really decided to try MAF method and follow a simple plan. I switched the screen on my watch just to observe and stick to the heart rate and it actually worked really gooooood for me! This is a great trick! Just keeping my brain busy at this and exploring my neighborhood again. I'm definietly not in my best shape, but I kinda know my future steps. Thank you!

[@minhazulislam9131]

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.

[@pavelkiselev_youtube]

good job! keep going =) progress is not linear!

[@bryandzvonick]

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.

[@yssj04]

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.

[@TheKent2288]

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 :)

[@FlorisGierman]

haha so well said!

[@wandelpassiert8064]

Wisdom spread whilst running a sub 3 hours marathon. This video has to go viral! Really great content!

[@charlottelarsson8039]

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!

[@FlorisGierman]

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!

[@Blobbyo25]

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!

[@charlottelarsson8039]

@@Blobbyo25 This is so inspiring to hear!

[@xsonority]

thank you, congrats on the sub 3, also, very nice video, really talented, good job man!

[@fwhoch]

Biggest takeaway : Consistency, consistency, consistency…

[@alessandrovalzania2316]

Damn! I did exacyly what you did some months ago, switch from pace/km to heart rate focus only. Huge improvement! I can confirm on all the benefit and positive adaptations you write down!

[@FlorisGierman]

Small changes like that can make a big difference!

[@djangotrane]

That’s what I’ve been doing in the last 5 weeks and -wow!- what a difference! My best time for a 5k distance was a struggle several weeks ago and already I’ve been able to knock that time down and still have some energy left in the tank! Love this.

[@LusciousLemur]

Big takeaway: your ego and desire to compare yourself to others can ruin the great experience you can have training. You deprive only yourself of the true joy of running when you do this!

[@kevinhines6066]

Wow. Just found your channel. I've been working on low heart rate training for much of the past year. I do think I've seen some improvements from that method, but I have to say that I'm blown away by your casual sub-3 hour marathon performance. I'm not as fast as I once was (being in my mid-40's), but I know I can still run a 6:45/mile... for one mile. In fact, I know this because I did it yesterday. I did the hardest mile I felt I could do, and then just finished a 5K with an easier pace for the remaining two miles and change. But, to be able to run a 6:45/mile pace for a marathon length, while casually chatting with the KZbin world, is beyond impressive.

[@556WalkemdownTorrents]

The value in this video is immense. Feels wrong that it’s free. Appreciate you boss 👌

[@FlorisGierman]

🙏🙌 Appreciate you G-G!

[@pedrosgarden]

So thankful to the algorithm to have been shown this video and to you for having made it. That "am I really this out of shape" realization when calculating the heart rate I should be running at is something I've felt so much as I started running. There's a lot here for me to take in, as I have been running for about 8 months now and seen very little progress in the last 5 months. Along with being more consistent with running (especially after recovering from colds), I really need to pay more attention to how stress has been impacting my running and I also need to stop looking at pace and stop upping it just because I want to look at better numbers. I can guarantee I'll be coming back for this video to really absorb all these lessons.

[@FlorisGierman]

Happy to hear that @pedrosgarden. Everything is connected. All the best on your health and running journey.

[@pedrosgarden]

@@FlorisGierman ​ @Floris Gierman It really is, is what I've come to realize. Thank you so much for your words!

[@4tomansky]

I discovered your KZbin channel and with it MAF training last month. I'm still trying to absorb all the information from your videos, it's all very interesting. On January 1st (nice date for a new training method) I started MAF training myself. This video sums it all up perfectly, but the best tip I get from this video is to train consistently and get your miles. That's exactly what I want to do this year. Train more often with more km's but at a low intensity. Hopefully I will improve my PB on the marathon. Thanks for the videos so far and I look forward to all that is to come.

[@FlorisGierman]

Happy to hear that. Enjoy your low heart rate running journey!

[@AdrianTregoning]

When I first started running in 2016 I died on every run. I didn't know how to run, nor train and of course I ran way too fast. Only around 2018 or so did I start to do things a little better. But then in 2020 I had a coach for a year and that really helped me. I then understood that running slow was indeed good. If only I had seen a video like those years back. Now at least I can show friends this video because they're a lot more believable than me preaching to them. Thanks for putting this together - pure gold!

[@JoshInvests]

The fact that it only took 2500 hours to improve your marathon pace to sub 3 hours is insane! If you asked me, I would have guessed 10x that long. Great video, thanks for sharing!

[@FlorisGierman]

Every athletes is different. Glad you enjoyed it Josh. Cheers

[@duncanvincent9106]

My running has been one of running hard…. Then injury…. Then starting all over again…. Then fed up… then quitting… then starting once again… and repeat! This has given me hope at 59 years old to try a new MAF approach. Many thanks

[@rhnmtn]

That "Stoked!" moment after 16:59 is hillarious :)

[@TheChuky18]

i started maf running after not running for over 1 year and with little, very little running expierience. i always do 1 long run in a week and 5 easy shorter runs, got this method from the book "uphill athlete" - first week my long run was 8k, it took forever and i had to walk multiple times because my heart rate didnt go down otherwise. i ran so fucking slow and walked in between i felt like shit. 2 weeks later i ran 9k on my long run, didnt walk a single time and was 2 minutes faster, even if i ran 1 kilometre more, so i was ALOT faster in week 2 already! huge motivation. also i love your video, it motivates me even more. i totally beliefed in this running method already, because in the book i mentioned before, i learned the biological process about it. but to see the results in live form like your video is a different level of motivation. it underlines everything i learned. im so hyped to once get to this point you are at. i dont know if i will reach your level because im also into strength training and rucking not only running, but thats fine. i cant wait to hike up a mountain and dont feel fatigued and done but fresh and ready to go onto another one. that will be my celebration. keep it up man! and my tip for beginners: get a high performance running shoe thats made for long distance running! a good shoe is really everything, and replace it every 1000km or every 2 years at least. dont get nike alphaflys for your slow and steady training runs. they are made for speed, which you dont have at the beginning!

[@DrJustininJapan]

6:55 GREAT LIST!! thank you for a wonderful video. so entertaining and informative

[@runthomas]

ive just started running, ...this is my guy.... i found what i needed.....look forward to learning... i was lost but now am found

[@NidraTerbang]

Wow, this is literally what I need. I have the same problem like yours when I started running. I feel like running is hard and my heart rate is really bad. Thanks for the information and I hope this can make me more motivated to continue the training.

[@EvgeshkaVideo]

Insightful and inspiring! And the consistency in HR and pace numbers is amazing. For me, the last 4-5 miles of a marathon inevitably show significantly higher HR and declining pace.

[@Runningstrengththai]

This video is very useful.

[@topdog123pro]

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!

[@AndyGarcia-ch1ci]

I went from 0 running to 1:59 1/2 marathon, 20min 5k and 45 min 10k in about 6 months. Also got hurt, then stopped running for 2 years. Now, I'm starting over , but this time just focusing on low hr training. I think I way over did it before. I would do speed work every other day with recovery runs after the speed days. I went way too hard. I loved being fast . But I hate being injured more than I love being fast. Going to take it much easier this time. Thanks for this great video!

[@GeorgeZhghenti]

Thank you for the great insights, first thing I did was to reorder my watch and show heart rate in the first place. It's all about smart running, I feel it but sometimes lack of experience pushes you to run on a higher heart rate, it's great when you think about it while running and it's definitely having great benefits

[@pamp1411]

Hi Floris-I am very much not your target audience but I subscribed and liked your video because it was so incredible!!!! To be running that fast and just talking wisdom for 26 miles blew my mind. I am a 56 year old, 25lbs overweight, very out of shape woman. But I'm building a training program for the Camino de Santiago and happened upon your video. Just so you understand, I did my first training walk a week ago and couldn't do 2 miles without pain but I think low heart rate combined with perfect biometrics of walking is the answer. My second training walk with just slow concentration on perfect gait - 4 miles, no pain. I took notes on your video! Awesome stuff. Sleep. Perfect biometrics. heart rate of around 120, and improved nutrition. Bless you, friend. Much success with your channel. Gonna go check out more of your videos!!

[@georgeabraham5672]

Thanks a lot... I have improved my marathon PB by over an hour in last 3 years.... Most importantly it has been Injury free.... Thanks again

[@casefarley5744]

Former neighbor! A joy to see you here, and learn about this training. I'm interested in cycling, so I will look at MAF for cycling. Cheers.

[@PoetWithPace]

Oh happy memories when I was at Long Beach. Little did I know you lived nearby or we could of met for a collaboration! Happy running Floris 🏆

[@thadstuart8544]

You have me so excited. 12 years ago, I was running regularly but I wasn't doing low HR training. I never was fast as any of my friends. I ran some half marathons about 10 minutes per mile and that was me trying hard. I stopped running all together. I even had a massive heart attack in 2014 at age 44 due to very high cholesterol and a totally blocked artery. I'm getting back into fitness now and I'm going to adopt these principles. Thanks so much!

[@LawrenceBroussard]

Great timing of this video. I got really sick with two dental infections. Now I am back to training with the beginning just walking.

[@hirosuzaku]

Thank for the explanation of the concepts behind low heart rate training. I found it highly useful.

[@betchieharrison5526]

I'm finished watching your video while I'm learning to run on the treadmill. Feels like I'm running with you

[@Yeastextract]

Im not a runner I’m a cyclist. This information tracks across all endurance activities and will just help to improve your health and performance and fitness. Great video.

[@FlorisGierman]

Absolutely, well said, glad you enjoyed it! Cheeers

[@brianbryant2975]

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.

[@Second2LastPioneer]

Oh my gosh. I could go on and on. I can't believe it's taken me this long to find you on KZbin because I've listened to a few of your podcasts. I'll start that I didn't know anything about Maffetone training 6 years ago. And I might have done things backwards. In Spring of 2016, I got tired just standing in line at Disneyland and wanted to take a nap in the middle of the day. I was 42, so older but not old. I felt I had to do something, so I started walking an hour everyday. I live in the desert so by the summer I joined a gym to walk on a treadmill. I noticed the heart rate monitor on the machine and looked up what was the proper heart rate for me from the American Heart Association. So I made sure I was hitting my target heart rate for an hour every day. This was mostly for me and accountability, because I am really lazy and I wanted accountability that I was truly contributing to my health. Walking did become easier and I was walking faster and faster. It's a longer story, but I never wanted to be a runner. I was walking 12 minute miles to avoid running. Eventually I relented and started to jog/walk. 2 years later I was running the full hour. I joined a run club because I wasn't sure how to run outside. It seemed unsafe and I didn't know how to carry 32 oz of water, while dodging cars. It seemed like a really dangerous activity to me. 😅 The first day I got lost because I lost my wallet, my phone, my water, and myself because I didn't consider studying the route... and then ran 13 miles. 6 months later I ran the 2020 LA Marathon. I've since run 3 marathons, 1 half marathon and a few shorter races. While I still believe HR training was instrumental in my ability to become a runner, eventually I let myself run at a slightly higher heart rate because I'm a smallish kind of person and I have a really low RHR. My nutrition has improved and I prioritize rest a lot more. I have not only learned a lot from your podcasts, but I have enjoyed your interviews. Thank you so much for sharing over the years. It's nice to find confirmation for what I thought was my own backward way of training to become a runner. ✌

[@kidatheart88]

As a new sub living in a country that uses the metric system, Thankyou so much for showing your pace in min/km as well. It made things a lot easier to follow.

[@tanicwhisper0647]

Ego running can really deter me from running at heart rate, rather than pace. I got over it by just ignoring others, and focusing on how my body/time improved. I hope I am not too late for you’re giveaway. My shoes are pretty beat, and I need to replace them soon. Best of luck to everyone.

[@bebetterandbest.]

I never subscribe to KZbin channels... I have been a conditioning coach for 30 years and your approach to your practice is wonderful; 90% of my own training has been in creating "durability", not so much in "endurance", yet our philosophies are incredibly tightly paralleled, even some of your terminology is practically identical... you have inspired me to take on a long term mission to experience an endurance life for the first time in almost 25 years. THANK YOU!!

[@Draddar]

When you put up that list of everything that changed once you started MAF ... I couldn't agree more with every single one of those points. It has revolutionised running for me from being a chore and something I had to make myself do to stay somewhat in shape, into something I actually enjoy doing. That brings consistency, it brings progress and you can even enter a positive loop (within time and body limits of course).

[@healthyteddy]

I lift weights 5 days a week but don't do much running. Tried this today and only fast walking kept me under 127 I am an active 52yo female but obviously need to work on this. Thanks for the video.

[@lumtrebor]

Wonderful video, full of great details! Thanks Floris. I start my low-HR journey in 2023 after months/years of sporadic, ego-driven running training. Videos like yours encourage me that low-HR is a wise and healthy way to approach running training. Thanks for the motivation

[@FlorisGierman]

You're totally not alone about the sporadic, ego-driven running training. That was totally me as well back in the day. Small gradual progress and leaving ego at the door goes much further in the long term. Enjoy the process @lumtrebor !

[@JAYCEG27]

I’m with you on that on the ego-driven training. I guess I couldn’t escape because I ran for a college team but - I was always injured. Learned my lesson now. No need to run fast just for some Strava kudos. I’m still currently recovering from my groin strains but when I get back into it I’m going to do this low heart rate training

[@lumtrebor]

@@JAYCEG27 best of luck with your recovery and upcoming training

[@sung3d]

My favorite takeaway: "Rest and sleep is also training (11:59) During sleep and rest is really when that recovery happens. That's where those improvements start happening." I was mainly focusing on the weekly mileage and pace for training and pushing my body, but wasn't pay much attention to my recovery - especially sleep and stress management. My life seems to be too busy from work and family and felt tired all the time. Need to pay more attention to recovery side. Thank you, Floris!

[@angusreynolds7273]

My favorite part of the video was your advice to switch to just tracking heart-rate and not speed or distance. Also love that you can set up a heart-rate alarm. Had never thought of that.

[@jonathanwatkins447]

Thanks Floris and great video. A friend of mine showed me a video of yours before covid hit the world. During covid times for about 1.5 years I did MAF thanks to you to the best of my ability. I think the first month it was as tough as running had been for me ever. I live in Israel where it gets really hot and not so flat so of course it was hard to keep my 136 MAF HR. But I did alot of waking and just continued to grind and look at the big picture. I was able to run more KM and with no big injuries. Once I added speed after 1.5 years I was PBing every race I did. Today I do more speed but still do lots of easy runs even sometimes slower than my MAF HR. I'm 51 and as fit as I've ever been and I say MAF and you had a huge part. 2022 was an awesome year. Did my first sub 3 in Valencia and did my first comrades ultra and actually did amazing (7:48). FYI on all my comrades training runs I tried to keep HR very low and it paid of. Thanks again for all you do

[@javiersong]

I have watched all the running videos on KZbin 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!!!! 💪

[@RickBebbington]

This was what I needed to see right now. I'm at the start of my MAF journey and have been getting frustrated with my slow times - it takes a lot of getting used to. I've also made the mistake of relying on the HR monitor built into my watch which seems to reduce in accuracy the further into a run I get. I've just bought myself a HR monitor - hoping I don't have to slow down further, but if I do, so be it!

[@josephbasler216]

You convinced me my friend. Seriously! I've been a frtustrated on-again-off-again runner plagued with minor injuries for 10 years, but yeah, I've never seriously tried MAF. I'm going to get a heart rate monitor and I'm going to start. Thank you!

[@MsStudyroom]

I just started monitoring my heart rate learning from you. I have been running for years but never thought bout this until now when I feel I can't run as fast. This 180 - my age - makes me go really slow, but I am enjoying the slow run. Thanks for the video. Guy from Sarasota in Strava recommended your video

[@jesses3311]

100% respect you as an individual. Nice job Floris! I 100% disagree with low HR training unfortunately. However, like I said, I respect the hell out of your dedication!

[@amricht]

Amazing performance while talking I have done 2 marathons in my 27 years of running and Im 62 now My running has slowed down so much as I have dropped my mileage and its been really bugging me I now realize I have been running too fast!!! but I am excited to try the low hr training now. I just did 5 miles and walked probably half and didn't feel bad about it Thanks for that!