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@roykeane5595 жыл бұрын
Hi there, I know this guy personally and let me start by saying he is one of the humblest people you will ever meet. I ran with Wally in his last couple of years in the Army and he is the epitome of hard work , dedication = success. He is old school!!! to the point of tracking all his workouts in a written diary, and then been able to compare and analyse when things are not working out right. His success in the last 5 years is amazing, and myself and rick watch in bated breath for his next amazing achievement. And just to add I am 42 and also love running, but my age is just a number, I train hard along with my colleagues and friends, and hopefully Johnathan's video will help other people to believe in hard work and patience, perseverance pays off. Amazing podcast, and good luck in London Wally.... you will smash it!!! And if you are bored on tues nights ..... leyburn stadium track, catterick ..... give rick a hiding 😂😂😂
@anthonycollins12195 жыл бұрын
Really interesting interview with a very modest person. It’s nice that the interviewer allowed Jonathan to explain and didn’t talk over him. It’s quite rare these days. Thank you very much and good luck.
@PoetWithPace5 жыл бұрын
indeed a great interview
@mikemosby80004 жыл бұрын
Would love to see an interview with someone who started at 12-13min/mil.
@FlorisGierman4 жыл бұрын
Appreciate your feedback Mike. I recorded an interview with 2 sisters in the 12 - 13 min / mile range yesterday with nice improvements along the way. It will launch next weeks.
@batlin4 жыл бұрын
I just started a few weeks ago at around 9 minutes per km (14.5 min/mile). Had no idea I could be so unfit! I'll give MAF 6 months at least and see how it goes. If I see significant improvements I'll stick with it.
@FlorisGierman4 жыл бұрын
@@batlin Can surely be an eye opener. Sounds good, let me know how things go!
@Backtothefutureradios4 жыл бұрын
Im 1 week into maf training. Im 65 years old, have been training at 10:30-10:45 mpm. My maf pace is 15:20ish......Im struggling with this pace Im using 115-125 bpm.....i have to slog/walk to stay in my zone.....Im hanging with it for a month or two to see where it goes.....Larry
@mvzinn1114 жыл бұрын
@@Backtothefutureradios I'm 61 and in a similar place as you.
@mathewmapram66854 жыл бұрын
I often go back to listen to this amazing athlete. Walton is unassuming, simple yet a very powerful runner. I love the way Floris interviewing him, getting the most out of Walton but establishing camaraderie and the fluid conversation is like a talk between two runners. Powerfully inspiring.
@FlorisGierman4 жыл бұрын
Happy to hear that Mathew. Jonathan surely is an incredible athlete and an inspiration to many others out there.
@simonpettersson67885 жыл бұрын
Such an incredibly likable person. I love this guy!
@martinkelly38035 жыл бұрын
Enjoyed the video immensely as I am the same age, I accidentally learned the MAF method because my health demanded me to take it easy and my time improved too, I started to beat better runners than myself and left them agog but never knew why... that's why this video is a revelation to me, people are saying that I don't even sweat even on a hot day and my form has improved immeasurable
@nikitaw1982 Жыл бұрын
Each foot strike ur balancing one leg for third a second. More time practising this not stressed does what? I wonder how much is this. Small muscles always getting oxygenated blood so adapt quicker maybe. I'm sorry to hear about ur health..are u still going?
@allenint5 жыл бұрын
Wonderful interview! As a runner over 50 I'm especially interested in tips from veteran runners who continue to improve.
@PoetWithPace5 жыл бұрын
Scott Allen me too Scott! Age is just a number 👍🏼
@grahambishop13344 жыл бұрын
Hi Floris, I’m just starting to learn about this MAF method of training. It certainly seems that patience is the key. I have had numerous attempts at low heart rate training over the years but it always failed as my ego gets in the way. Especially if you run in a group. I would now suggest that anyone starts with this technique runs on their own while they are adapting to it, else they are bound to overshoot their heart rate targets and ultimately leave them unsuccessful in achieving their goals. Great content btw!
@nikitaw1982 Жыл бұрын
As a beginner and lazy person I like that benefits come from going really slow. I quickly get bored though. I'd love to invest in a heart rate controlled treadmill and just cruise listening to audio books or watching movies. I big question if do lots of maff training in a week then do a sprint session will that sabotage the maff progress?
@stomachfat3 жыл бұрын
The best part of this show is that you interview many many people who have done exactly what I'd love to do. And they're doing at a much more mature age! I'm maybe 2 months into running and I hope I can see results like Jonathan Walton! Thanks for the amazing insights sussed out of these interview Floris!
@neilburton795 жыл бұрын
Jonathan just ran a 2.29 at the Yorkshire Marathon and followed it up with a 33:09 10k a week later. I am so in awe. #amazingrunner
@batlin4 жыл бұрын
That's an incredible time! My first 5k was about 32 minutes... So Johnathan is literally twice as fast.
@bernios34464 жыл бұрын
That IS amazing indeed, specially seen the age of Jonathan, however one has to see the training it takes to achieve that. High mileage, running 1-2 hours every day regardless of weather and season, one has to restructure one's whole life rhythm to running. Quite a high "investment" that is probably not possible to many.
@batlin4 жыл бұрын
@@bernios3446 it does seem that either or both of weekly mileage and running time are correlated with rate of improvement, but that doesn't necessarily mean that you'll only get significant benefits from running an hour or more every day. It's just that people often tend to put in that much because MAF training is relatively low stress. But it would be good to hear about more casual runners and their results with this style.
@bernios34464 жыл бұрын
@@batlin I am such a "more casual runner" at this point. I find the low heart training very interesting, as with age (I am 57) the stress "normal running" (with longer, slower strides and too fast) puts on the body is increasing. I just started very recently to run with a smartwatch, and then, even more recently, with attention to my heart rate. I only practiced it a few runs, so I need some time before I can make real statements. But even after the first few runs there has been observable improvement all while keeping heart rate down. Is there a forum where these things can be shared and discussed? I haven't found any.
@batlin4 жыл бұрын
@@bernios3446 if you find one let me know! I've been doing MAF for 3 or 4 weeks now and really enjoying it so far, although I haven't seen improvements yet -- it's probably too early to tell. Apart from the potential functional benefits though, I'm just amazed to feel an enjoyment of running, which I haven't felt since I was a teenager in the 1990s... and I've been able to step up the distance far beyond what I've done before. Excited to see how things continue!
@chucky1golf11 күн бұрын
Thank goodness you asked him what his marathon HR is between 150-160 👏👏 great question throughout, and 2.30 at 49 just incredible 🎉
@Hartattackfamily5 жыл бұрын
Great interview! You hit all the marks and made it very thorough. A 230 marathon is amazing! And while approaching 50 too. Jonathan is more fit than most 20 year olds. Really incredible.
@jjw28443 жыл бұрын
Time for another interview with this guy!
@DarrenAP5 жыл бұрын
Fantastic interview but again, the 'subject' has a considerable amount of experience. High school running followed by 20+ years in the army is going to give anyone an awesome aerobic base?! I liken these maf examples to bodybuilders who have spent years doing heavy, compound lifts but now attribute their growth to high rep, light weight work... Absolutely not meant as a negative toward Floris or Jonathan who are both fantastic athletes but my observations of most MAF success I've seen.
@MichaelJanos10245 жыл бұрын
I agree as I think that you need practice with fast turnover. Before my last race I incorporated a threshold run which increased my race speed. My take is that MAF increases your potential speed and speed work helps you to hit the potential. With experienced runners they are close to their potential already so need only a small amount of speed work but novices need much more work.
@jl1219825 жыл бұрын
Agreed. I also feel that there is a huge bias in the sampling of interviewees, making for a very unscientific defence of the maffetone approach. I'd like to see Floris interview 'real' beginners at time zero and then after 4-5 months of maffetone only. I couldn't find any longitudinal studies on googlescholar of the maffetone approach , so it's a bit disappointing Also, the title of his videos are often misleading, as the answer to e.g. qualify for the Boston marathon or run a marathon under 2.30 are vague at best and can be summarised by 'run maffetone, eat maffetone'. The value of low intensity work is well recognised but again, there is very little empirical support for the maffetone running and eating approach in improving performance (to the exception of 1 study, on a single (!!!!!) 38 year old triathelete...not sure how he managed to publish this...)
@TheCalebOsborne5 жыл бұрын
I was also going to comment a lot of the MAF success stories seem to come from mature runners who then tried MAF training later?
@jl1219825 жыл бұрын
@@TheCalebOsborne yeah, would be nice to have beginners interviewed on this channel but it's more sexy to have videos entitled 'How to win Boston marathon with MAF' than 'beginner goes from x pace to y pace at low HR within 4 months' :)
@gamerdude12344 жыл бұрын
@@phil7394 curious!
@vincentcheah35315 жыл бұрын
Jonathan is an exceptionally gifted runner. To log in more than 100 miles a week without down weeks and no injury so far is in itself an amazing achievement. I sure hope he catches his 2hour 25min goal target in the next year at 50 golden year !!
@FlorisGierman5 жыл бұрын
He is a machine for sure. This past weekend he lowered his PR to 2:28! Excited to follow his journey
@johnfadds608917 күн бұрын
You need to be very light weight to be able to run 100 miles a week without injury. Also have a very low impact running technique.
@danieljanicki16355 жыл бұрын
Being from there myself, I recognised that Leeds accent straight away 😂 Great video as always Floris. Thanks for posting 👍
@tompadmore73605 жыл бұрын
Terrific interview! Floris asked very pointed, relevant questions. They covered just about every question that I had although I’d like to know what Jonathan’s approximate MaxHR is to give an understanding what his HR is relative to an all effort for him. I think that would make it easier for the listeners to compare our efforts to Jonathan’s. I found Jonathan to be extremely humble. He gave very articulate and complete answers. I’m finding myself really rooting for him to hit the goals he discussed regarding sub 2:30 and National 50+ records. I will be checking Strava for sure. Personally, I’m already a big believer and novice practitioner of Low HR training so I don’t need much convincing but this is one of the best summaries of the method that I’ve come across. Thanks guys!!
@mckonal Жыл бұрын
just watched this and enjoyed the stream along with his accent. after 3 years his strava is still going strong. also envied the guys calmness. ty for this mr floris.
@PoetWithPace5 жыл бұрын
Incredibly Jonathan and thanks for sharing with Floris 👍🏼
@jonathansandberg59835 жыл бұрын
It’s good to see that even an elite athlete who has been a successful runner all his life can become even better by using this method. Even the best never stop improving. Another impressive feature of Jonathan Walton is how down to earth and simple he presents himself. He appears to be just a regular guy you might bump into at a pub. There’s something really awesome about how humble elite runners like this guy and Eliud Kipchoge present themselves.
@PrashanthWarrier4 жыл бұрын
Fantastic podcast Floris. I’m just starting off on my low heart rate training and these podcasts are super helpful. Looking forward to more of these 👍🏻
@neilsyard5 жыл бұрын
Having completed my first ever marathon at 47 in Paris, I wanted to know how i could do better and not suffer so much for the last few KMS. I came across heart rate training and then your videos and podcasts and they're amazing...so insightful and informative. Thank you for making them. I listen to them as i do my own HR training runs, which started in earnest this week. Please keep it up, it's all really helpful and great to listen to.
@MrCol1045 жыл бұрын
Thanks for this. Very interesting to hear. I see Johnathan at lots of local races here in Yorkshire, UK. He’s a truly incredible athlete.
@sampeyser36342 жыл бұрын
I’ve watched a handful of Gierman’s interviewees and I personally connected with this guy the most. Very inspiring for a new, 30 year old runner that’s aiming high. Thank you.
@ernestmabaso92672 жыл бұрын
This podcast with Jonathan was great. It touched on a number of questions that as a runner i have to answer in order to be successful at training and marathon races. Relevant and i got a lot out of it. Brilliant!!!
@oscardelgado66335 жыл бұрын
Some much to learn. I've learned that I dont know anything about running. I've ran marathons and ultra marathons but there is so much I don't know. I'll start with watching my diet using the app, my fitness pal. I'll learn about the Maf method, and definitely the Higdon method of training. I also want to learn that thing called Discipline. Getting those early morning miles so I can walk around feeling elite. Thanks guys for all you do.
@ewanclouston18525 жыл бұрын
Interesting listen, thanks for great info, hopefully I can improve my running, i am currently 4 weeks in on keto and running at the low heart rate, the first few weeks we're tough but now am feeling so much better and my times are starting to improve again.
@ewanclouston18525 жыл бұрын
@Erick Domingo sorry I've missed your message, yeah I was on MAF training at the start of year and did see an improvement without being on keto, when I started keto everything slowed down again, it's taken 8 weeks to return back to my usual pace, did a 5k yesterday at 7.20 pace (23mins) with a 147hr which is 10 beats slower than previous before starting MAF (same 7.20 pace) definitely working, hows your keto going ?
@jakehoneywill18 ай бұрын
Very interesting video. Jonathan is a cool guy!.. very understated. I’ll definitely look into MAF
@alexchan52905 жыл бұрын
Thank you both for sharing your low heart rate experience, I am just a year older than Johnathan, running at 136 bit 9 min pace, can't wait to see my pace drop😅🏃👍
@PoetWithPace5 жыл бұрын
Alex Chan as he says Alex, we need patience. I’m 8 years older, but it’s just a number 👍🏼
@alexchan52905 жыл бұрын
@Running Guru agree thanks for encouraged.
@PoetWithPace5 жыл бұрын
@@alexchan5290 no worries. Enjoy the running!
@meatbasedathlete77625 жыл бұрын
Keep us updated...I find it really hard to keep a low HR training in SEA's heat...the lows are 90 degrees minimum if you factor in humidity year round...when the sun is up, it's pretty intense, well over 100, every single day. I still do most of my recovery runs and easy runs a super slow / low HR, whic really helps. I do however, do faster / higher HR runs with my speed work, tempos, and long runs...
@JamesScottGuitar5 жыл бұрын
That was a great Interview! Great questions. 👏👏👏👏👏
@julianlara93365 жыл бұрын
Thanks so much Jonthan for sharing with Us. Congratulations !!
@runningwoman7207 Жыл бұрын
Awesome interview! Thank you & Jonathan!
@aiur_booboy4867 Жыл бұрын
great example of listening to the body! working up to 2 hours a day low heart rate training is very impressive!
@emmanuel-in-greece69545 жыл бұрын
Great interview guys. Really helpful and inspirational for us slower runners getting started with the method. Also nice to listen to those two very different but very relaxing accents.
@lirc2014 жыл бұрын
I'm in that early stage, 3rd week of MAF (through Polar Flow Training). Thanks Floris, this video and you're others have inspired me to stay the course. Just as Jonathon mentioned at the beginning, I'm at a very slow pace to maintain my MAF 135 bpms. I'm starting to see slight improvements.
@KARELHAGEMAN5 жыл бұрын
Inspiring. Some great tips. Hope you accomplish your goals Jonathan!
@ashh20235 жыл бұрын
A truly fascinating interview! Amazing insight. Thank you Floris and Jonathan!
@johnpeters5360 Жыл бұрын
As always, great interview with so much to learn … and stay motivated !
@tigmax8 Жыл бұрын
Great interview. Been a bit frustrated with training recently but am going to give this a real go. My legs feel much better after the slow runs.
@Aaron32111 Жыл бұрын
I love your channel and especially these types of videos because they are truly rewarding, thank you for the content 😁 I am fairly new to running and watching these videos give me incredible insight into being a better runner.
@thomasmichaels6850 Жыл бұрын
I'm intrigued by the MAF training system. I'm 65, run every other day at around an average of 9:30/mile pace for a ten mile run. shorter runs at a slightly quicker pace. My average HR during workouts is @ 145 BPM. 180 minus 65, gives me a 115 heart rate? Not sure I can even run at that low a heart rate, more like a brisk walk. My PB's in races in the last two years are: Mile: 6:38 5K: 22:07 8K: 38:40 I have a half marathon coming up on May 7, and would love to run it well(fast) and not bonk and feel miserable afterwards. My last run a couple days ago, I made a conscious effort to run slower, like 11 to 12 minute pace. I use a Garmin Forerunner 235, and don't think the HR is accurate as it will often show my resting heart rate under 50, which I know cannot be right. Any suggestions on an affordable yet accurate heart rate monitor for runs? Floris, I appreciate your channel and all you bring to us average runners. Keep up the great work!
@TheMassif5 жыл бұрын
This is really inspirational...I'm genuinely impressed
@FlorisGierman5 жыл бұрын
Happy to hear that, same here. Jonathan shared many great insights!
@TheMassif5 жыл бұрын
And obviously thanks for hosting the podcast!
@Smilinginerie2 жыл бұрын
Thank you for this interview. Excellent! Learned so much. Truly appreciated!
@FlorisGierman2 жыл бұрын
Happy to hear that D. Beach. Jonathan surely shared a lot of great insights.
@TheBramptonValleyRunner6 ай бұрын
Watching this again it would be interesting if you had him on again for another chat.
@deepakkt083 жыл бұрын
Thanks for making this podcast / video. I am liking your presentation. Please keep up the good work.
@vacationmode6286 Жыл бұрын
I learned so much! thank you I am excited to run today
@giovanbattistafichera84394 жыл бұрын
@26:38 this is what works for most people. Carbs from non-processed sources (vegetables, legumes, potatoes, whole grains, quinoa) and then good-quality fruit, seeds and nuts. Some spices should also be included in the list like the wonderful combo turmeric + black pepper.
@FlorisGierman4 жыл бұрын
👍👍
@craigtsmith69575 жыл бұрын
Floris - This is a brilliant watch. However - I have mentioned in the past - and you resolutely refuse to acknowledge on this channel that not everyone will respond to the Maffetone formula if their Aerobic Threshold and heart rate are not aligned with the formula. This is well documented. I think it would be great for those who dont adapt to the formula if you featured this and discussed people who have had to use the results of a lactate threhold test instead of the formula and then got the amazing results Jonathon has had. As Jonathon stresses in this interview - not everybody reacts the same. My classic example for this are 2 Triathletes - Mike Pigg (1980') and Lional Saunders (2019) Mike trained at an Aerobic Threshold of 155 - which would be close to Heart rate max for Lional - whose Aerobic Threshold is in the lower 130's - The formula cannot work for both. As Lional ages he will still be running; like Jonathon at a very low heart rate. Mike Pigg wouldnt. There is a distribution on how people react to this - if i use the formula i have to walk - how will i get faster walking! Florian -you can take the lead on this issue. If you look at all the forums you have this tension between the ones for who the formul work and those that dont - measuring and working with scientific test would resolve this and i dont have to walk I can walk
@PoetWithPace5 жыл бұрын
do what works for you. the formula doesn't work for me as i'm nearly 60 running 3 hour ish marathons. maybe more Zone 2 for some?
@craigtsmith69575 жыл бұрын
@@PoetWithPace but running on calculated RQ where you are burning 50/50 would work for you (and its very much low zone 2 for me as well) and thats my point. The formula was basically a regression Phil Maffetone developed so his non elite athletes didnt have to pay for a gas analyser test. So for those it fits in the middle happy days = those like me and you who would be data points a long way from the regression line - feeling like something is wrong with us. Phil is so invested in his formula he doesnt say much - although it is in his last e book on MAF. bottom line - is all his star atheles were tested!
@PoetWithPace5 жыл бұрын
@@craigtsmith6957 good points Craig. Let's see if your original question is taken up?
@krruns41655 жыл бұрын
What about just following the real father of LSD Van Aaken whose simple advice was stay below 150bpm and preferably 130-150bpm?
@PoetWithPace5 жыл бұрын
@@krruns4165 is that below 150 just for training or race day also?
@oldpelican51815 жыл бұрын
Great interview FG! Jonathan is a beast.
@JasonLawrenceNoel5 жыл бұрын
Hey @Floris! Awesome interview! I have recently started some low heart rate training based on your interviews =) and am very interested in what you have found as an ideal set up to track your trends in HR training? Like the pace hopefully dropping over time at a given heart rate =) . THX a bunch!
@leedennis96165 жыл бұрын
Great pod cast thank you. 👌
@sachinghatge1644 жыл бұрын
Very genuine and practical, God bless you both..!
@FlorisGierman4 жыл бұрын
Thank you Sachin! Happy to hear that
@trainwellracewell3 жыл бұрын
Great episode! Lots of helpful information
@louiebodenstaff67724 жыл бұрын
Awesome interview!
@scoobtoober2975 Жыл бұрын
Summary review. MAF is a good point. But play with higher or lower than that. Consider the lactate test or other things to consider too CHI running is my current thing to try. THis is very good. Floris you are doing the good work to find the good people in various positions of training and age I'm 40 and discovered I'm actually running with nose breath only around 6:30 min/mile for 4 miles. 4 timer per week. Time to up the mileage. And get a HR strap
@leaf18294 ай бұрын
Amazing
@kim65003 жыл бұрын
Really enjoyed this, thank you :-)
@georgeabraham56724 жыл бұрын
Very good podcast. Thanks a lot
@ibmor76744 жыл бұрын
There are some phenomenal people in this world
@akashjalan46634 жыл бұрын
Hi Floris... I can’t tell you how much exciting and inspiring these videos casts are.. after watching and reading the book, I pursued for MAF training starting this week. I wanted to ask a question - What is the minimum length I.e. miles at minimum I should stick myself with MAF training?
@FlorisGierman4 жыл бұрын
Wonderful! Happy to hear that Akash. This is different for many athletes. For some 4 x 30 minutes a week is the max training volume they can currently handle, for others this is 6, 8 or 10 hours a week. I suggest posting your question in this Extramilest FB Group: facebook.com/groups/209003219602686
@nicnak44755 жыл бұрын
Hi Floris great Video again , I tried a couple of runs using your formula so 180 less 63 (my age ) = 117 but i seemed to be working really hard and certainly not easy running , I found that 98 BPM was a comfortable speed so will try that and see how it goes , keep up the good work and thanks :o)
@bobkrogh16705 жыл бұрын
Find most the interviews on your channel interesting! With that said, MAF offers nothing really new. I'm a fast master runner and it is always nice to get insight on how others are training. Funny almost all the runners interviewed credit MAF but in reality are doing weekly marathon or faster runs ( some are doing lots of it!) which is traditional training. Regardless, great info and I appreciate the effort - Thanks
@FlorisGierman5 жыл бұрын
Appreciate your comment and feedback Bob. I think the part that was different with the MAF approach is taking life circumstances in account when calculating training zones. So if someone experiences a recent cold, illness, injury, or if someone has been healthy and progressing well in training, the HR number changes. I think the reason that MAF is credited, is that most of these guys have first build up a solid aerobic base of several months of aerobic runs (with minimal speedwork) before adding more speedwork. Even Maffetone mentioned there is absolutely a time and place for speedwork and he talks about 80/20 as well. When you run 100 - 130 miles a week, 20% at higher HR is still a lot of faster runs, although most of the guys I interviewed don't get to 20%, especially when their training volume is higher. Glad you've found some of the info great. Have fun out there on your own runs as well. Cheers!
@bobkrogh16705 жыл бұрын
@@FlorisGierman enjoy your interview style. Completely non judgemental and you ask great questions. 52 yo and want to sub 2:40 a marathon which is tough in the tropics. Need a lot of weather luck and solid training. Appreciate the great info on your channel!
@FlorisGierman5 жыл бұрын
@@bobkrogh1670 that means a lot, thank you. I learn a lot from all these conversations for my own training, and I'm happy to share it with a wider audience. That's a rock solid goal you're going after. The weather you can't control, although solid heat training like Jason Cherriman talked about could definitely help (kzbin.info/www/bejne/hXu8k4eirp6UsNk). Wishing you all the best on your training. I tried to find you on Strava, but didn't see you on there. Please keep me posted!
@Gman-xq3vq5 жыл бұрын
Great interview!
@andrewcorrie89365 жыл бұрын
LOL: "First run, nine-and-a-half minute miles".... my first run at 125 bpm limit was almost 15 minute miles! After 20 minutes, could barely just come up on my toes before spiking my HR. "Normally" I can do a sub 10 minute mile. However, next day, no aches and pains and good to go again.
@1self5 жыл бұрын
Hey Floris, thank you for all these videos that are uploading, I've found them very helpful. Thanks to you I've started with the MAF method. I've noticed that many of the runners you bring mention that they've seen improvements when on the method after ~4 weeks, but they don't usually mention how much they were running each week during this period. Can you give me some insights into this ? Like from which amount of mileage does this start to actually work (obviously if you run 5k per week at a low HR you won't see much improvements)?
@FlorisGierman5 жыл бұрын
Happy to hear that Victor. It really depends on many different factors, such as past health and fitness profile, how many hours a week you are able to run given other commitments, life stress, past injuries or illnesses, etc. What works for one runner, doesn't work for another, you have to learn how to read the signals from your body on what training volume works well for you. I'd suggest to gradually build things up. Start with 30 minutes a day for 4 days a week and gradually increase this to more days and longer duration. Not increasing training volume with more than 10% a week and every 4th week a step back with 30% less volume. Taking the monthly MAF tests will show your current fitness level and progress.
@1self5 жыл бұрын
@@FlorisGierman thanks, I really appreciate!
@richardmiddleton77702 жыл бұрын
Basically your heart can't pump any harder after MAF HR. Faster but not harder. A faster HR signals stress. Running at a lower HR means you can run more often (twice a day even), this means you can spend more time training the heart and lungs in a shorter space of time.
@FWFWFWF4 жыл бұрын
Great to see what someone my own age is capable of rather than 30-somethings.
@giovanbattistafichera84394 жыл бұрын
Looked his marathon in London 2019 - shame, he finished in 02:30:21. Still, that's absolutely insane for his age!
@FlorisGierman4 жыл бұрын
All good, 2:30 is indeed insane!
@SnazzyscienceVideos5 жыл бұрын
Hi, thanks for the great interview, it was very interesting & inspiring. Great timing too as just the other day I had come across MAF. I am a new runner, only for about 9 months ish with an injury issue a couple of months ago and so even less months of running really. Just wondering if you would have any input: I am 21 & a new runner, for a couple of months and pretty much all my runs are at a 180bpm. If I do 154bpm or 144-154bpm my running will basically be walking as I only really do 5:30min/km. Is it still worth it if I do MAF in combination with my other runs? Am I too slow to bother with this? I also run about 40km per week and does this mean I don't run enough to benefit? Or will the 180bpm just stress the body & thus mean the MAF training isn't helpful? I see a lot of other people saying with MAF that their MAF pace is basically the same as my 180bpm pace or even faster (when they started), so is it worth me doing it?
@linusmaxe3145 Жыл бұрын
Great interview as always Floris! A Question about the MAF Formula for calculating your desired HR.; I find the 180-age is a bit blunt since som people have really high MaxHR (like 200+) and some (the camp that I'm in) have lower than average HR for their age. At 180-42=138 (for me) I wouldnt say I'd be running casually, rather pushing it a bit. Ive been running for 10+ years so low fitness isnt the issue here. When calculating regular HR Zones you usually take maxHR into consideration, basing the zones off of % of MaxHR. Is there some room for adjustment in the MAF heartrate considering this? Thanks! /L
@brandwoo55 жыл бұрын
Good stuff!
@2spoons3 жыл бұрын
Marathon HR150 is good.... I'd doing MAF and my HR hits 170 when I've run 50 yrds (its up hill in either direction from my house) But I'm stubborn and sticking to MAF
@ethangodridge68335 жыл бұрын
I've raced against Jonathan once actually. Barnsley 10k 2017
@FlorisGierman5 жыл бұрын
Nice, he surely is a fast runner!
@ethangodridge68335 жыл бұрын
Floris Gierman I did beat him actually. He ran 35:36, I ran 34:19- tough course
@tuckerleppa67554 жыл бұрын
Very awesome.
@FlorisGierman4 жыл бұрын
Thank you! Cheers!
@richardmiddleton77702 жыл бұрын
Yorkshire! 💪
@richardmiddleton77702 жыл бұрын
....watched a bit more, he says he's struggling to get his HR up and thinks he needs to work on his lactate threshold. Be careful! Not being able to get your HR up can be a sign you're overdoing it or rather under recovering and adding threshold intervals will put you dangerously close to 'over training'. Take a couple of days completely off and you'll find your HR will go up much easier. 👍
@harlequin9915 жыл бұрын
Great vid n very interesting. Thanks intreated to know what heart rate monitor you recommend? Brand
@jasontran24757 ай бұрын
If you plateau is better to start incorporating intervals or increase mileage to continue the progress?
@ds53985 жыл бұрын
Great interview - Jonathan reminds me of 'Fish and a ricecake' guy :)
@stephenbanavage32935 жыл бұрын
this guy reminds me a lot of Tim Don, his image and the way he talks
@subhashchawda77672 жыл бұрын
Salute to army man 🙏🙏🙏
@manoloexplaintome63485 жыл бұрын
Thanks for this and other fantastic interviews. Sea water also helps to recover and keep electrolytes in balance.
@wadewile63163 жыл бұрын
So when you do MAF training when it comes to a race do you run MAF or full out anaerobic HR ? Thanks Wade
@09ironman13 жыл бұрын
Very good video what gels was he using
@nikitaw1982 Жыл бұрын
If do a few sprints after the maff train8ng hour or in the middle, maybe 10 minutes before the end, will that sabotage my progress? Different energy systems and all.
@rowenafigueroa70962 жыл бұрын
Experiment what's best for you. Be patient and consistent.
@jimbomort91413 жыл бұрын
Floris I see several questions here ax I had re what his max HR is? It varies so much. I'm 54 and mine is around 190, but I knew runners in their late 30s who were maxing out at 150 odd. Great interview but it was preachi g to the converted. Without max HR I have no idea of how hard Wally is working at his calc MAF vs say mine, so I'm left with no evidence the maf method works. Lower HR and big volume sure, but Maffetone method, no idea
@haitaozhu95185 жыл бұрын
It's awesome!!!!
@stesca14 жыл бұрын
Hello! Will black tea increase your HR too? Is it necessary to exclude coffee and tea if you want to improve pace at yor MAF heart rate?
@FlorisGierman3 жыл бұрын
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@review-rosok16095 жыл бұрын
ill keep eye on my HR. but how long/much should we run in a week in this training
@lemino105 жыл бұрын
I just came across this video. I just started running using the MAF. I'm training for a marathon and I'm looking for some kind of a training program. There is a lot of training program but I can't find one for the MAF. Can anyone suggest one? Thank you.
@rlie.d3 жыл бұрын
i don't really believe in MAF method. I believe in slow aerobic pace running, high volume and everything u said in the channel beside MAF formula. Lionel sander ran his 5k time trial in HR 158-159, Richard Murray ran 5k time trial in HR 198-199. The both ran in max effort and they both have similar age. Everybody have different maximum heart rate based on his/her heart anatomy. And why fit people must increase his HR 5-10 beat in MAF formula? They will get more benefit by running slowly but increased volume.
@annnnn90745 жыл бұрын
Great interview. My Suunto heart rate monitor doesn't seem to be accurate so I keep my mouth shut when I run to limit oxygen and therefore speed it seems my heart rate is about the MAF pace but I can't be shore. Is anyone doing something similar and does it work similar to MAF improvements over time?
@peterjean65325 жыл бұрын
Try an elevation training mask....works wonders.
@mav3ric1004 жыл бұрын
What if your maf puts you at 13min/miles? LOL my aerobic fitness must be shit
@knightryder024 жыл бұрын
That’s me lol
@gudboyngdisyerto Жыл бұрын
this guys sounds like maf is his hard workout. easy runs at 15 beats below maf and intervals at maf
@gulshanboodhooa52034 жыл бұрын
How do you fuel on a long run?
@FlorisGierman4 жыл бұрын
Depends on the duration, temperature, elevation gain, etc
@ilanzatonski88265 жыл бұрын
Meth training got me my first sub 2 hour marathon. Great stuff.
@FlorisGierman5 жыл бұрын
Whatever works for you my friend, cheers!
@michaelcroteau59195 жыл бұрын
I love the lack of definition of the letters MAF. Well done! Luckily Google exists.