William Barth Reveals the Truth About Low Heart Rate Training

[@FlorisGierman]

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[@Testius]

😊😊

[@Testius]

😊

[@AdrianTriminio]

I’ve had several cases with William Barth as opposing counsel, and I can confidently say he’s a tireless, fierce, and zealous advocate for his clients. At the same time, he’s also one of the most professional, courteous, and genuinely kind attorneys I’ve ever had the pleasure of working with (or against). :) I had no idea he was a runner-let alone such a great one! When I saw this podcast, I immediately texted William to congratulate him. Great job, William!

[@FlorisGierman]

small world, happy to hear that!

[@pattycerqua5679]

I'm 61 and have run for over 25 years, with the low heart rate training, I'm feeling the best I've felt in years!

[@paulcarriere7282]

Really appreciate you mixing in older athletes. For those of us still competing as we are getting older, this interview is informative and inspiring.

[@250txc]

Unless you die ~young, we all will get old...Nothing wrong with being older but many seem to forget this fact and act like being older is some disease they will ~never get.

[@harpmyday]

Amen! At 66, I need to hear that swift decline into frailty and disability isn't inevitable.

[@titosinha]

My biggest takeaway is how great your platform is, Floris, to share the voices of everyday, non-elite, non-professional runners and what they/we learn along the way, tuning into the body, the power of connection and community, and the passions that move us whether it is for fitness, health, self-evolution, competing, personal bests, joy, fulfillment, connecting to nature, and what William also speaks about, to transcend! Many thanks Floris and William for this conversation!! 🙏🏾🙏🏾

[@RM011908]

It is the consistent message that you and your participants drive in these episodes - run slow, enjoy the process, listen to your body, include speedwork when you are ready and observe the miracle happen when the time is right. None of these are new across the internet but the fact that you are bringing in your participants in these episodes and they are sharing their experiences is a great testimony to putting in the work without stressing out and rather enjoying the journey. It is so inspiring for runners of all ages. Thank you.

[@floracook4803]

I love this guy! And this interview. When he said running cures everything, he took the words right out of my mouth. My husband tells everyone that's my all time cure for everything. 😄 I agree.

[@TheRUNEGADEPodcastTM]

Another excellent episode. So much gold in this episode. I love William’s sharing of the Lydiard training experiences. 3 hour and 55 minute in William’s 70’s is proof enough that he’s found the right program and happy to see his results. Awesome job!

[@erikthiel279]

Wow. 70, healthy, and running sub 4s. Thats what I want to be when I grow up! Great episode! Thank you.

[@darrenjourneytorunfaster]

Everytime I get a notification of a new episode, I run at my schedule to see where I can fit it. . Always a pleasure to reassure how much this system works. . I've started running mostly slowly last December. I was 24kg overweight, and my Low Heart Rate pace was 09'44" per km at 135bpm. . Now, one year later, amd at a normal weight, in the same conditions, at the same heart rate, my pace is 06'15". . I ripped more than 3 minutes per kilometre off from my Zone 2 pace. . PBs went like this in a year: 5k = from 42' to 23' 10k = from 1h15' to 50' 21k = from 2h45' to 1h50' 42k = from 5h57' to 4h50' 50k = from 6h59' to 6h02' Looking forward to seeing what 2025 has for me.

[@FlorisGierman]

So stoked to hear that and well done on your health and running progress so far. This is just the beginning. Keep enjoying the process. 🥳😎🚀

[@250txc]

How much did you change with the food you were eating as compared with before and after this change started?

[@zdravkozoric7844]

Go Jonny go. 😅

[@darrenjourneytorunfaster]

@@250txc I've basically followed an intuitive low carb regimen for 9 months: I basically lowered the quantity of carbs in the first 3 months to 180g a day; Then, I lowered it even further to 150 over the next 3 months. 90% of the weight I wanted to lose was lost by then, but I was still carrying lots of fat. Over the next 3 months, I cycled carbs keeping the maximum intake at 150g a day. Some weeks I took 150, others I took it really low to 120. Over this whole period, I kept my exams in check, vitamins and minerals were spot on, sleep quality improved a bit, protein intake and good fat increased a notch. My BF is now at 13, but I'm still working on bringing it down to 10/11. I know I'll feel lighter and run faster.

[@250txc]

@@darrenjourneytorunfaster Down to 180 grams per day? wowo... I don't do any counting but doubt if I eat that many CARBS in 3-4 days plus most probably come from Vegetables where fiber is also included.. No soft \ energy drinks either... I'm big on *proteins(amino acids(AA))* in the last yr or so and that has also helped my overall health... -- Not surprised to hear made this change to your eating ... Yep, your running should get easier and ~faster...Before the web, very hard to get real data (like on this Floris channel) on how to run and eat correctly as we age .. Great story good luck. -- What is BF? *Found it .. Body Fat ... I'm sure you will achieve the BF% you are looking for.*

[@RonnyC98]

I found that the long easy runs help a lot for my interval sessions. I can get my heart rate up without feeling like I’m dying but I’m putting in hard work.

[@duane.w1660]

Thank you William for the inspiration. You sound like a great man and appreciate you sharing your story! Cheers.

[@JS-xn3dq]

One of my favorite episodes so far!!! I think I will be referring back to this one quite often. I am in my early 60s so I found William very inspiring and loved hearing all of his experience over 55 years! Also, makes me want to read up on Lydiard. Thank you both! 🙏

[@greggfaw2007]

Thanks Floris , for another great podcast

[@manojkumar.m.y.4990]

MAF training is same as Bank account...you deposit and withdraw during racing is a great take away for me...thx for this conversation

[@SirBrickzAlot]

So glad i'm using MAF, 62 and running healthy.

[@jenniferkellett4314]

Enjoyed listening to Williams journey! His daily body weight exercise routine is similar to mine. 😊Interestingly Arthur Liddiard did a lot of ‘experimental’ work on himself and realised the very big mileage that many of his athletes did (often 200 miles) could only be accomplished through LSD running. It was also due to this big mileage his athletes were prescribed that he introduced a longer pre race taper period.

[@runningwoman7207]

Loved this pod cast! Take away…. Slow down! Be committed to your running! And as you always say…enjoy the process! Also, I’m going to read Arthur Lydiard’s book! I have been running the MAF way since 2022 & it’s all because of listening to your podcast! Thank you & Happy Running! 🏃❤️🙌

[@RunFocused]

Another great podcast! Thanks for sharing.

[@DD_Davey]

Floris, What calculation does this elderly runner use to calculate his MAF? It definitely isn’t 180 minus age. It seems that MAF for older runners isn’t accurate for those that have run most of their lives. I’m 71 and I started MAF 1 year ago and I’ve had to figure a better accurate MAF number that fits my running history. There is not much talked about us older runners concerning MAF.

[@annemoar5743]

Would be great to hear more on that query, Floris. I turn 64 next week and consider myself just a beginner having parkrun for 9 years and 6 official 10km under my belt.

[@WorldT]

it good to hear more on people who have used the MAF method, thanks on sharing

[@250txc]

When Mark Allen said he used it, case closed ...

[@250txc]

Mr. Bart is really enthusiastic with his running ... My cap is off to him....

[@pauljknight75]

Wow! I've never won anything in my life before. Brilliant!😊

[@goodyeoman4534]

I like the idea of slow running for fitness and longevity. But for 5k and 10k PBs, you really do need to add the other stuff. I learned this after plateauing for months. Even after a couple of weeks of tempo runs and intervals, my VO2 went up and my 5k time improved by a few seconds.

[@hman2912]

Agree 1000%

[@zacsborntorunrunningadvent3441]

The Maf method does include intervals after the initial 12wks base phase. Phil says himself once maf pace plateus on decent volume...its time to add in some gentle amount of anaerobic work. Even just 2 x 4km @ marathon effort 81-86% of true max etc works very well. Another mini session Once a wk like 5 x 150metres fast on a 5% grade.

[@goodyeoman4534]

@@zacsborntorunrunningadvent3441 Good to know. I personally don't like to follow a rigid system. But I will ofc take advice and tips from people who are experienced, like this guy is. What broke my plateau was adding a few strides 2-3 times a week. Then tempo sets (2 x 10 mins sub 4km pace) and finally intervals. It's worked well. Cheers.

[@woofsci]

Thanks Floris, another insightful episode! Takeaway from this episode for me was how important is to balance slow running (majority of weekly volume) with some good quality faster workouts (minority of weekly training). It's a simple recipe, but something that has been working really well for me recently 😊

[@Nyelands]

William Barth your running form is pretty and effortless.

[@konradponiewierski7907]

An inspection. I still have a way to go with running 🏃‍♀️ . At 65 now, let's see where I can go with it?

[@klomske]

Excellent interview! I loved this. In the beginning you mentioned what we would like to see more of. I am interested in seeing content on bicarb fueling and exogenous ketones. Thanks! David Roche inspired this interest.

[@250txc]

Not sure what bicarb fuel is but well aware of ketones ... G0 purchase some of each and start trying them out on runs .. *Beware* many products have trans fat listed as zero on them. That means there is < .5 grams of this fat in each serving. Trans fats were finally banned back about a decade but seems them might be around. These fats are man-made, meaning the human body cannot digest them.

[@caryEUCNutbar]

Great podcast! William at your age of 70, what is your MAF Zone (or Zone 2) heart rate and at what min/mile are you running in this particular zone?

[@alexanders4911]

I didnt know you are a writer too! ❤

[@louislow3747]

Does MAF training applies to runners in Asian country.. due to the humidity differences?

[@soleyospkarlsdottir9559]

I have a question about that formula 180-age to determine what bpm to aim for.. my max heart rate is 192bpm, shouldn’t I use that number? 192-42=150 in my experience running between 140-150 bpm feels great, is this my zone 2 then? So many questions 😂

[@hman2912]

Do what works for you. In theory, the method should work at any heart rate

[@250txc]

You, like so many of us here are maybe reading way too into these different zones ... Yes these specific HRs are very helpful in a few different ways across running, depending on your goals. *All these qualified people keep saying is to us amateurs is to stay aerobic on these easy Z2 type runs.* Then over time, *if* you are desiring to get faster, run some at higher specific HRs. -- I'd say it is safe to go on the lower side of the numbers you asked about. All this depends on variables but if you are pushing into *anaerobic* training when you should be *aerobic for the majority of your run,* you might be doing work that is unnecessary and serves no real purpose.

[@Nyelands]

It it's simple why do you need a coach?

[@michaelanthony679]

KZbin is really mean, was always following you and wondering why not seeing any content, search your name to find out it had unfollowed your channel..😢

[@FlorisGierman]

Welcome on board again! Let's go!