MAF low heart rate training with

[@pentapandamusic]

From this conversation I learned to respect how human body works, respect nature and respect science, fuck all those ego, peer presure, even my own goals or expectations... all nonsense... work against how human body works - destined for injury...

[@Marathon5151]

Marathon update - ran the Garmin marathon and got 3rd overall with a time of 2:42:08 and felt good. Already back to my slow running and preparing for Pittsburgh marathon in 12 days. Getting that one finished under three hours will make it seven marathons in seven months in seven states all under three hours.

[@ladanmoharer648]

Good luck 🤞

[@jimdavid8098]

I started running using the MAF theory and it has made running so much fun again. I never thought I would look forward to 10+ mile runs and now I can't get enough of them. Looking back on 40 years of running and realizing that I have run 99% of it with the no pain no gain is sad. Thank you Floris for introducing me to this type of training and to Dr Maffetone!

[@jepjacinto]

Saw this while prepping for my 1st marathon in Apr (in 11 wks) at age 52. I never ran beyond a half marathon and my recent was tough due to the weather and lack of preparation. I’t scares me that I won’t be able to finish it. I tried this method for 2 runs now and it was agonizingly slow but it encourages me to continue since I don’t feel tired after. Great Pod and kudos to you both! I wish I discovered this when I started running 2+ yrs ago, to have more stamina for tennis (primary objective).

[@anitahendrix7573]

I am 80yo and have done a few 5k a few years ago and want to start getting back in shape even though I have some stenosis in my lumbar region that I have to baby. I also was a bad runner and couldn't figure out why I was being passed by younger runners that were chatting away while I was gasping for air. So I thought I must do more running while gasping for air but never got better and even though I did get first place in my age group I guess I just outlived my competition. Now watching videos such as this on zone training what an eye opener. So starting again from scratch I will try this method and see what happens. And I mean from scratch as my max HR is about 140 so that means my zone 2 will be about 100 .Well dusted off the treadmill today and was shocked at 0 incline I can only walk at 1.5 and my heart rate wants to get up over 100 .And so am very disappoint I am using the talk test also to make sure I stay in the zone. So will see if I improve. Am doing strength training a couple of days a week as long as my back holds up. Any tips if this sounds like I'm doing this right??

[@yannickm1396]

Hi, how are you doing now?

[@girirajharsola8097]

Hey Floris, though your all interviews are awesome but this was exceptional. I really appreciate the honesty of Wissam the way he revealed his challenges and came out of it. I personally following up MAF after watching your past videos and this kind of feedback builds a trust that we are on rights track. Kudos to you and your team for doing wonderful job. ❤ from India 🇮🇳 👏👏

[@andycrook7639]

Love this channel Floris! Great to wake up here in Melbourne and see another vid pop up. Been running with HR for 3/4 months now and I’m seeing a big difference. Has allowed me to go from not ever wanting to run beyond 30mins, to running up near 60km a week and growing. Keep up the interviews!

[@scoobtoober2975]

Wissam, i hated running before MAF. HATED IT Thanks for sharing that same sentiment. Very bonding and understand. Mental help I love maf and it has helped me calm down in life. Running is a meditation, except when you are time trialing. GO GO GO GO GO

[@JosianeHatem-oi6ee]

Thank you for being so candid and relatable in this podcast. You both are a true testament to what could be achieved with discipline and consistency. From establishing routines, humbly sharing your journeys and what works for you, collecting and using data to improve, to reminding viewers/listeners to enjoy runs for the sake of running, you are true motivators and great advocates for MAF low HR training. You make it easy to follow in your footsteps despite all the challenges!

[@zsvrljuga1]

I really hope that this man and his family are safe in this crazy times.

[@davidfisher345]

Adding a few strides (4-6) at the end of each run will spark the legs, nervous system and help confidence from training at MAF.

[@Eric-bh7jy]

What's a stride?

[@lazyhusband]

@@Eric-bh7jyShort sprint

[@uMsubathi]

100% Correct

[@akremamara8349]

I never dedicated myself to a low heart rate training, but I always run by feeling. Almost a year ago, I was able to run 16km at an average pace of 4:40min/km while keeping my average heart rate at 144bpm (although I was fasting). So I think learning to listen to your own body and understand is best way to improve. At the end, we are all different so there's no magical formula that works for everybody, but rather an approach that works for everybody once applied efficiently.

[@John_Wood_]

Excellent pod Floris, one of the best.

[@FlorisGierman]

Stoked to hear that John, Wissam surely shared a lot of great insights. Thank you!

[@herbertbay]

Yes, agree. One of the best. Congratulations

[@barryward6632]

MAF is hard to do in hilly terrain (which means all the streets around my home) - so I do "heartleks . I run until I reach the top of the zone and then walk my heart back down to the bottom of the zone - rinse and repeat. So on the uphills I do more walking than running - but on the downhills and flats I do more running than walking. I am not running competitively - just for health and fitness reasons. So using this heartlek method, I can stay within a low HR zone on hot days or uphills.

[@dsfrye01]

Great interview. I especially enjoyed and relate to the comments about getting out of your comfort zone. It rings true with me that all great accomplishments come with a period of discomfort. I am learning to welcome the discomfort, acknowledging that I’m about to get better for it. Thank you for the interview Floris. 42:55

[@seekingUltraNick]

Incredible interview, Floris! Thanks for sharing. Wissam’s got a great story and is super helpful as I’m about the same age and just getting into MAF training. Thanks again!

[@pentapandamusic]

I have good cardio, but my ligaments and joints are the bottleneck every time I run, they began to ache after 10km, although I don't feel tired at all, the pain stopped me from completing a half marathon... so sad

[@Foxtrottangoabc]

Could u do a run walk run walk style . Still a half marathon still counts and still more than what 99 percent of people do 💪

[@pentapandamusic]

@@Foxtrottangoabcgood idea I will give that a try, to let the body and soft tissues adapt to to volume first

[@Foxtrottangoabc]

@@pentapandamusic good luck 👍, have been cycling of late and decided to start doing some long walks and some walk run walks and see how all my old aches pains get on :)

[@paulvizzini7510]

I'm new to this Chanel and a distance running newbie. I'm training for my first triathlon sprint and the humble wisdom shared between these two is inspiring. Hearing Wissam discuss adopting MAF and dealing with the ego of a slower pace and different things he's tried really helps people like me stick with the program. Consistency is only good if you're consistently doing the right thing. I'm not proud of my 13 min miles, but I already bought a polar hrm and will be give MAF and honest try leading up to my event this fall. Bring Wissam back. I would love to hear more.

[@dawncyclist]

Best way to start into MAF is to ditch STRAVA and pace obsessions.

[@muhammad_azlyabdulsamat4242]

I didn't realize I really love both . I watch complete podcast. Thankful and very grateful for this sharing session Indirectly both if you inspired me and people out there ❤❤❤

[@didiermeyfroot6823]

Hey, I am 52 and start running at 35. Also i started triathlon at 45 and did many triathlons ( also 3 full ironman). I am now training for the marathon in Valencia and i'm training for the first with the MAF. I trie to run +80% of my volume in maf , the rest tempo and short interval. I hope to get my volume with maf above 100km. Now it is around 70km. It would be nice to run another pr (sub 2h42) and this in my 42e marathon. 😊

[@jinniwind]

I’m 41 and picked up running 2 weeks ago. Total beginner here. Your comment is a big inspiration to me. Thank you.

[@AnnabelWright-ei3sn]

Brilliant Wissam. Like what you said that low heart rate training means you are always ready rather that actually having to train specifically for an event. Thanks Floris for another fabulous podcast!

[@sigepohio]

Very inspiring to see how MAF has impacted your running. Thank you for sharing your story and thoughts!

[@nikolasnogueira6315]

This guy is a trully legend, all the respect to him

[@fgoulding]

I had never considered running a marathon at MAF pace, nevermind a sub-3 one! Amazing!

[@jamesholland9549]

Hi Floris, I stumbled across your interview with Wissam by chance and so glad I did. I’ve just started Maf training and the major point I’ve taken is the 6 to 8 months it could take to get me where I want to be. Wissam is a very inspirational fella. Thank you both

[@uvolniavka]

Be humble, consistent, AND DO THE MILES. :)

[@mattheap-producer]

Great to know you can still do high intensity sessions. I started MAF training but missed my high intensity workout too much so gave up on MAF. Now I think I'll go back to MAF training with a couple of fast runs per week to satisfy my ego.

[@fatmel_8214]

This was an awesome episode... I enjoyed it while doing my 10K at MAF. 🙌🏽

[@FlorisGierman]

Hi @fatmel_8214 congrats on winning this contest prize, a copy of Dr Phil Maffetone’s Big Book of Endurance Training and Racing. See pinned comment to confirm you’re the winner. Please email me to claim your prize. Cheers, Floris Gierman

[@osamaafif]

Thank you Floris for this episode and good luck to Wissam with the new goals... It was a very inspiring interview.

[@vinayakhegde7717]

Very good episode. Request for an episode on to overcome overtraining.

[@seanr521]

Enjoyed this interview...is encouraging to hear from people who have achieved strong times who have built ip from slow running!

[@RunningMan87]

This man is simply a gem! Great interview.

[@drharianju]

Wonderful , two nice and honest people having great conversation. Very informative . Floris you are doing great job.

[@venkatakolla6057]

Great insights . Thanks Floris on another great episode

[@prasathkrishnaswamyvaradha3394]

Okay, This is a GEM of a video!

[@naveenjha9522]

You both are simply outstanding ❤

[@ancazburlis7957]

Hello Floris, great video🙂 i enjoy seeing people that still follow MAF training and getting results😊I really enjoyed what your guest said about being present in the running session, allowing your thoughts flow but be present. I sometimes use running to clear my mind and i don’t pay attention to my run, my body. I want to train for my second marathon and do it in 3h😊 i will surely be more careful with my MAF training👏🏻Thanks again for sharing such a great story!

[@pozzarefds]

This guy clearly has pretty good genetics which have helped a lot. He ran a 4:00 hour marathon with no training.

[@erdogancataltepe8984]

great talk. thank you. Floris and Wissam

[@davidmoghani2427]

Love this video, Seth!! Thanks for sharing!🙂

[@alanrobinson2229]

Hi I took up LHR training,but also am wanting to go low carb. Can you do a video on running on keto diet or low carb diet. I have prostate cancer and am a bit alarmed at runners using hi carb intake,which over long run could have detrimental health effects.

[@IT_Farhan]

I think the Zach Bitter episode had some low carb stuff in it

[@ruagaire]

into 6th week LHR training and now mixing hill sprints in with 115 bpm 'running', my curiosity is piqued to see what I can achieve in cycling - was good to hear the times Wissam did in each discipline in his 'Ironman', and to hear from a fellow intermittent faster :)

[@KwyjiboVanDeKamp]

So many great points!

[@andrewhall6695]

The world record holder in the marathon does 136 BPM

[@SergiuSalcau00]

Well of course he does.

[@emf6621]

What do you mean. You mean Kipchoge averaged 136 BPM during his world record run?

[@jonathan9506]

A heart rate for ALL doesn‘t say anything since HR is individual 🙏🏼🙏🏼🙏🏼

[@davidrosenthal5795]

No he doesn’t.

[@Dolly-u3o]

@@SergiuSalcau00😂😂❤😂❤😂😂😂😂😂😂😂❤😂😂❤❤❤❤❤❤❤❤😂❤😂❤😂😂❤❤❤❤❤❤❤❤❤❤❤😂😂😂❤ I ❤❤❤❤❤😂❤

[@ericchevalley]

I would love to hear more lessons learned with regards to his nutrition and IF.

[@mosheschwartz5575]

How can you see your hart rate mid run? My Garmin watch show my pace and total time and mileage but no hart rate mid run . Help!

[@j2thesea38]

Does the 180 formula apply similarly to other aerobic activities such as swimming, biking, rucking and hiking?

[@Kernoe]

great talk. thank you. always appreciated. only the music in the beginning together with the talking hard to stay listening.

[@fleetze]

Easy runs easy is the best way to train. I can get my mileage way up and can hit my paces on the faster workouts. So no argument there. But its a bit of a bummer to watch interview after interview of people who think 6-8 months is supposed to be a long time to see results and they go and Boston qualify. Not everyone's easy pace is gonna go way down folks. I've been running 60-70 miles a week. Around 125-135 heart rate on easy runs. My easy pace hasn't budged from around 10 minutes/mi from the time I was doing just 25mi/week until now. Oh if the weathers perfect (a bit chilly?) Sure I might bust into the 9:40s but that's about it. I've gotten faster on the top end but where in the world are all these people coming from who start cruising at like 7:00 easy pace after a few months.

[@steveshea7725]

People are different. Some people will never have good times. I'm like that. Others are genetically gifted and training brings it out.

[@IT_Farhan]

The people doing 7:00 mins are already sub 3 but have done it with a bit higher intensity training. They can see these rapid MAF pace gains

[@juancgonzalez6665]

Hello ! Where I can reach you guys to learn more about training plan

[@cfhonest]

I am a trail runner from Taiwan. Thank you for your videos, which have been very helpful to me. I have already finished reading "the book", but I still have some questions about MAF training that I would like to consult with you about. The MAF 180 Formula calculates a heart rate of 133-143, while the Heart Rate Training Zone Calculator calculates a heart rate of 145-158. Which heart rate should I use for training? "the book" mentions reducing sugar intake in daily diet as much as possible. Can I consume sugar during training or races?

[@keysersoze5341]

Great discipline with fantastic results to show. I'm just wondering, at what point did you start to add some 'speed work'. I'm Currently running maf, but wondering if 80/20 would be a better option?

[@1damonecole]

I’m curious to know if zone 2 training will help me obtain a lower 2 mile & 3 mile run time. My military career depends on my physical fitness scores. I’ve been doing lower heart rate training for almost 2 months now and I think zone 2 training has decreased my VO2 max. My current 2 mile time is 15:45. 5K 24:50. 10K 56:10. Any suggestions would be greatly appreciated.

[@tyemust4399]

My first marathon is in 7 months. 16 week trainig window so should i wait untill ive done my marathon or can i start mafs now? Love this story.

[@SirThomas1212]

Garmin program keeps telling me to do anerobic to increase my fitness level, I'm so confused!

[@lambertfrancois7516]

Hello Floris, I discover your channel and it sounds to me. I'm a regular runner 'classic way' and i'have decided to begin MAF Training. I'm wandering how to planify m'y workout to start. Do I have to keep the same current global workout time and do it in MAF ? Any advies is welcome. Anyway, thx for your interviews. François

[@wallyevans4228]

Consider doing a nutrition study (vegan vs meat diet )

[@scoobtoober2975]

I love yt channel Yes Theory "seek discomfort" if you stay in the safe zone you will be hindered in many things. Or when the challenge that is necessary comes you will be less prepared. Wim Hoff has changed my life forever. Pain is way more subdued and mental pain as Wissam states. If you ask a metabolically broken person how do they feel just thinking about a cold shower. Ask any one. The ones ready for a challenge are usually metabolically flexible. I think it makes sense. If you are able to tolerate heat or cold, your body is ready for challengers. It's a simple parallel. Claustrophobic places used to jack my body temp up and get a sick feeling. Not any more, or it's way less. Heights as well. Or trauma, for me or others and having to deal with it.

[@GNP999]

It’s fine to experiment with your nutrition and figure out what’s best for you but just remember that no elite runner trains or races fasted or aims for low carb intake. In fact, they do the exact opposite. This applies to all distances from 5k to ultra. Killian, eliud, Joshua, etc all run on high carb fuel. Just an observation. Decide what’s best for you.

[@aabc84]

You pleb if you eat too much before a workout then your heart rate gets really high

[@RealStrategyGamingClassics]

When u say low heart rate it means low hr with high mileage. If u do low hr with same mileage it won't benefit you. It's misleading when they don't explicitly say this. High mileage means high for u. Also zone 3 is cardio zone in Garmin but Strava zone 2 is cardio where u want to be with 5 zones. Ur watch will tell u zone 3 usually 130 to 150 . Sometimes 120s is good that's Garmin zone 2 but it might be too slow a pace and need good cool conditions to stay there. Zone 3 at high volume weekly milage( for you,not for all)

[@ShaggyRodgers420]

I can not find anything on Maffetones website confirming this. I also do not recall it in the book or 80/20. Do you have a link or something stating this?

[@jeffreyalas210]

Hello, I'm new to running and planning to do MAF can I run with this every day? and do you advise running with a mileage goal or with a longer time like alternating 30min and 1hr runs every day? I'm 40yrs old.

[@RealStrategyGamingClassics]

The goal is to build stroke volume with your heart. That's what most of your endurance improvements come from. I watched so many videos just to say that. Your vo2 max gets maxed out sooner and you have less control over. also weight and height is not talked about. If I'm ever a guest on this show I'll bring up the weight thing. Power output in kilojoules or it's watts on Strava. And I got some running math if I ever get on show. And a discussion about carbs

[@DMGC529]

Yes! height and weight...noone understands this. I'm 6'4 and 84kgs, and a decent runner. My resting HR is 50-55 but for me to keep my HR under 135 when running/jogging is just about impossible. I am affected by heat more and the longer the distance the worse I get.

[@jektarr]

​@@DMGC529 I'm 6'3 and 92kgs. When doing maf I was able to improve my pace from 8.30/km to 6.45/km at 135bpm. Keep at it you'll get there.

[@Strizzle81]

​​@@DMGC529 I'm 6'3" and 82kg's and it took several months...stick with it and it will work

[@DMGC529]

@@jektarr thanks :)

[@DMGC529]

@@Strizzle81 Thanks, Ill try. I managed 144bpm for an 80 minute jog at 5:30 pace this morning. Felt so slow though.

[@Sophiathefirstxc]

Why does he look like my uncle

[@nicholasmoreno7904]

My 12 year old has fallen in love with running. What would be the best way to calculate his MAF? 165-12-10 = 143? (-10) as he has only been running for 7 weeks?

[@FlorisGierman]

Happy to. hear that! From Dr Maffetone's website "For athletes 16 years of age and under, the formula is not applicable; rather, an MAF HR of 165 has been used."

[@Staples9]

Nice 👍👍👍

[@bagarovski]

It was funny how Floris reacted to intermittent fasting and running. He didn’t realize that both MAF and intermittent fasting have the same goal: training your body to utilize fat instead of glycogen. Or he is trying to sell cupons for some dubious supplements 😅😅😅

[@tmichael720]

I thought the same thing.

[@do_hickey]

Great interview with a solid interesting person. My only gripe is that Lebanon doesn't border any territories that are considered Palestine by anyone. Well, anyone other than those who believe Israel has no right to exist whatsoever. That really rubbed me the wrong way for a man who is otherwise so interesting to listen to. 40:10

[@robby3467]

Not a big issue in the context of this great discussion, but I also found that comment jarring.

[@FlorisGierman]

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

[@stormistorm3889]

My takeaway was, "It will take a lot of time." Too many people quit running or any other activity because they do not see results immediately. Progress is slow, but the reward is great, and nothing will always come from nothing. Keep running!

[@logangarner6461]

Thanks for this, Floris! Subscribed the other day. The knowledge, curiosity and encouragement you elicit in this channel has been a great source of motivation for me. My favorite takeaway for this is the same as with so many of your guests: you may think you are aerobically "fit", but it really takes patience and dedication to SLOW DOWN and let that fitness build...it's worth the time and effort to stick to that MAF training!

[@ariromo]

My takeaway from this video was that I need to drop my ego and stay consistent with staying in that zone 2. I recently moved to a place where the elevation gain was 3,000+ than I was used to and my pace has increased dramatically but this method works and I need to remind myself that when I start to get impatient. Great interview!

[@anitahendrix7573]

My takeaway is that I have been working way to hard. So as I have been doing noting for several months need to try this and get back at it.

[@MrXrisd01]

My first marathon was a $hit show! Did it fasted, tried my first gel at mile 17, never ran farther than 13 miles....😐 Dumb lol

[@KraftyUk]

Im not a runner or alethete, but i have a resting heart rate as low as 37. I take cold showers everyday and do the Wim Hof Breathing methord before everyone. And im only 43, im even considered around 25% body fat, i feel younger that most people half my age...

[@fluffycolt5608]

1:10:30 i would love to see the 4 avocados and 2 chicken breasts that add up to 3k.

[@wissamkheir]

It’s around 1500cal. If you add to it 250g of cheese and 4tbsps of mayo you will get around 3500cal

[@richardmiddleton7770]

MAF method is too high for me. It's OK for the very upper limit but around 10 bpm lower is better for me! Always pushing your z2 to the upper limit is a big mistake.

[@tonyhanna8381]

Wiss 👏🙌

[@mindcache5650]

Jesus. A massive sales pitch. ** off

[@artjomtamm7751]

well , 2.44.. my wife is boxer, runs three times a week, and runs a marathon just as fast..or slow..