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JOIN NOWThe Secrets of Low Heart-Rate Training
What is Low Heart-Rate Training?
Low heart-rate training was pioneered by running coach Phil Maffetone, who found that it was a very efficient form of running training that improves the aerobic fitness of athletes without over training. Its benefits have already been shown by world class athletes who improved their performance while using the low heart rate training.
Benefits of Low Heart-Rate Training
- It increases your aerobic capacity without the strain caused by over training.
- Eventually you will be able to run close to your race pace with a much lower heart-rate.
- It means you will be able to maintain your training without the minor injuries and illness that can come from over training.
Running Slower to Get Faster
I discovered low heart rate training a few years ago. One of my friends bought a heart rate monitor and I tried it out on one of my daily training runs. I was shocked to find my heart rate was around 180 on even my easy runs. I felt no strain while running but on reflection I realised I would often feel tired during the day and would regularly get colds and flu-like symptoms.
Around this time I discovered Phil Maffetone, a running coach who had trained the famous triathlete Mark Allen (six time winner of the Hawaii Ironman) and was one of the pioneers of low heart rate training. Triathletes often overtrain because of the volume of training they have to do.
Maffetone had discovered that many athletes were very fit but at the same time unhealthy owing to overtraining. So after much research he came up with a form of low heart rate training which improved aerobic function without overtraining.
Maffetone's Low Heart-Rate Training Plan
The formula Maffetone came up with was 180 minus your age. You do all your training runs at this heart rate.
So I decided to try this training. I was 55 at the time so it was 180 - 55 = 125. Also there was a further modification: if you get more than two colds a year (showing your immune system was under stress) you should take off another 5 so that made 120.
So I tried to train at this new low heart rate. I had been warned that you need a lot of patience at first and this was indeed the case. I was only able to run for a short distance before my heart rate would jump up to around 180. I needed to be really self-disciplined at this point and I decided not to give up and to plough on regardless.
This continued for a couple of weeks of walk/run and was quite frustrating. But with persistent effort, after about a month, I was able to run more consistently at the low heart rate. My pace was very slow but my heart rate seemed to reset itself at this new lower heart rate after a while. Each month I got faster and after 3 months I was able to run at my normal training pace.
My Heart Rate Gets Lower as I Get Fitter
Whereas my heart rate had been around 180 at this training speed it was now 120 for short runs. Gradually each month I was able to run for longer and to keep my new low heart rate. This also meant I didn't feel so tired during the day and didn't get so many colds etc.
Does Low Heart-Rate Training Really Work?
Maffetone found that most of his top triathletes were able to gradually increase their speed each month until they could get close to their race speed while still maintaining their low heart rate.
As a running coach I have encouraged some of the runners I coach to try the low heart-rate training. They have all had good results and after the initial slowing down to adjust to the new low heart rate they were gradually able to increase their training speed back to their normal level or even faster while maintaining their new low heart rate.
One triathlete I recommended the training to was very pleased with the results. He was training with a group and he maintained a better level of performance over the season than the rest of the team, most of which were younger than him. I have also recommended the low heart-rate training to some beginner runners that I coach so that they could develop their aerobic fitness without over-training. To get the full story, including all the modifications according to your level of fitness and health, I suggest you check out Phil Maffetone's website philmaffetone.com.
Frequently Asked Questions
What is the Maffetone method?
Phil Maffetone is a running coach who pioneered low heart-rate training. He came up with a formula which is 180 minus your age. According to Maffetone if you do all your heart-rate training runs at this rate you will be able to develop your maximum aerobic fitness (MAF) without overtraining.
Are there any modifications to the 180-age formula?
Yes there are:
- If you are recovering from a major illness or operation, are on medication or burned out from overtraining, subtract 10.
- If you are injured, are not improving in your training, get more than two colds or bouts of flu a year, have asthma or are just starting or getting back into training, subtract 5.
- If you have been training for two years without any of the problems mentioned above then stick to the basic formula ( 180 minus your age)
- If you have been training for more than two years without any of the problems mentioned above and are improving your race times and have no injuries then add 5.
- If your are over 65 and have been training for over two years without any of the problems mentioned above and are improving your race times or performance then you can add up to 10 if you feel your body can cope with that.
- If you are 16 years old or younger then the 180 minus your age formula is not applicable.
- Instead a training heart rate of 165 could be more suitable.
How fast is it possible to improve your running speed when doing low heart rate training?
At first you will have to slow down. Provided you have no other health problems, after three to six months you should be back to your normal training speed with your new low heart-rate. Then you can spend up to 20% of your training doing speed work. The other 80% of your training should be low heart rate (MAF) training.
How can I maintain good running form while doing the low heart rate training?
It's actually more difficult to run slowly with good running form. Most runners when they slow down don't shorten their stride enough. Instead they over-stride and land on a straight leg with a heel strike, which can cause injury. So make sure you shorten your stride and land on a bent leg with a mid-foot strike (whole foot landing). Relax, have more of a glider style rather than the gazelle style of faster runners. If you struggle with good form at slow speed (and many runners do!) then book in an online coaching session with me and I can show you a few simple steps to improve your running technique while running slowly.
How can I measure my heart rate when running?
A heart rate monitor is a device that measures your heart rate. It consists of a transmitter attached to a chest strap and a receiver in the form of a watch. Since 2015 there are watches with a built-in optical heart rate monitor, which means that there is no need to wear a chest strap. When the heart beats, an electrical signal is transmitted through the heart muscle in order for it to contract. The transmitter picks up this signal and sends it to the wrist receiver which displays the data. Please see below for our recommended products.
If you need any further advice on the low heart rate training, correct running technique or running training plans, please leave me a comment below.
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Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
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Federico ZegarraAugust 27, 2024 at 8:40pm
I am a 78 year old male (will turn 79 next month) who still jogs on a regular basis since my 33rd birthday. I enjoy very good health and do not take any medicines on a regular basis. I have noticed that for the last few years while running at a comfortable speed my heart reaches higher beats per minute than what experts recommend for runners my age ( sometimes 150bpm if I am not careful). I have been wearing an Apple Watch for the last two years and that’s actually how I found out. Previously I just wore a regular chronometer type watch. I have been reading about Maffetone’s low heart rate training today and I am very excited to start training slow to eventually reach my top running speed after a few months for what I understand. I would appreciate to receive any comments. Thank you. Federico. ReplyBalavanAugust 28, 2024 at 10:20am
Hi Federico,
Good to hear from you. All the information you need is in the article if you read it carefully. Pay particular attention to the modification you need to make to your heartrate if you are over 65. If you want more information check out Phil Maffetone's website
Best Balavan
ReplyMitch FigasAugust 26, 2024 at 11:45pm
Is there a lower limit to the MAF heart rate zone. My current MAF HR is 123 but I find my HR averages around 115 durning most of my runs. Can your HR be too low to see any benefit? ReplyBalavanSeptember 2, 2024 at 11:30am
Hi Mitch,
According to Phil Maffetone the closer fo the MAF heart rate you can train the better your improvement will be. Just check the modifications mentioned in th article under the heading "Are there any modifications to the 180-age formula" to see if your MAF training heartrate should be lower. If no modifications are necessary then train as close to 123 as you can for maximum benefit.
Best Balavan
ReplySummerAugust 11, 2024 at 11:13pm
I am so happy to see someone writing about Phil Maffetone, Mark Allen and the changes heart rate low heart rate training helped him achieve. I learned about him more than 20 years ago and became obsessed. At the time Polar was the only company making heart rate monitors and I have had one continuously since then. Devices with lots of bells and whistles are great, but the feature I rely upon the most is the beep that tells me if I'm too low or too high out of my inner out of my zone. For my experience zone exercising is the most reliable way to achieve rapid conditioning and fitness results. A couple of years ago, I switched over to the Oura ring which has a manually activated workout mode. It doesn't beep, but I'm kind of willing to give that up for not having to wear our chest strap or ever replace another battery. ReplyRanjithaJuly 15, 2024 at 5:32pm
Hi, I have been running half marathon for couple of years now and I have heart condition called "Tacycardia" due to which my running heart rate spikes up to 200 and I run on average heart rate of 185. Even on my slower runs the lowest I could get was 175 avg rate. I have my half marathon coming up in Oct first week and I really would like to train and run with a lower heart rate. Can you please help me with some tips and techniques to train with the lower heart rate? ReplyCiaraJune 27, 2024 at 11:13pm
Are Apple Watches good for monitoring HR? ReplyCiaraJune 27, 2024 at 11:05pm
Loved your article. I’ve been doing LHR running the past month or so and I don’t feel like I’m progressing. I’m 38 so aiming to be at 142. In fact my pace is getting slower and today’s heart rate was 148 compared to last week’s easy run which was 144 average. I felt anxious and stressed today, was a bit hillier and it was very warm. I also didn’t sleep well and have Simms from lower weights on Tuesday. I had a lot of coffee this morning too. Can they be factors? I feel really down that I can’t seem to get it right and seem to be going backwards. Can this happen? I’m worried my running isn’t improving. I’ve ran the London marathon this year and was very fit and feeling like I might be losing my fitness. I’m doing 1 easy run and 1 speed session a week and then 2 weights- lower and full body. Is there anything I can do to get better at it? Someone mentioned breathing in and out through nose? Any tips would be massively appreciated as I’m getting a bit worked up about it. I think it’s my ADHD and perfectionism taking over and putting myself down. Thanks ReplyStaceyJune 4, 2024 at 3:25pm
Great article, thank you! Can I still do my regular conditioning (burpees, pull ups, lunges, hand stands, pushups, etc) during the first three months or will it throw off the low heart rate training? It’s high intensity so my heart rate gets very high. ReplyMoodyMay 19, 2024 at 5:41pm
Hi, my goal is to run a sub -4 marathon. My current timing is around 5 hours. Is this sufficient? Monday: Mobility + Upper body strength (45 mins) Tuesday: 45 mins zone 2 run (6-7km) Wednesday: Cross training (cycling or elliptical) + leg strengthening (60 mins) Thursday: 45 mins zone 2 run (6-7km) Friday: Mobility + Upper body strength (45 mins) Saturday: 90 mins zone 2 run Sunday: Cross training (walking or swimming) + leg strengthening (60 mins) ReplyOly DungeyApril 25, 2024 at 12:17pm
Interesting stuff. I am no scholar or running expert but have been running 20+ years and this makes so much sense. Last year was my first year of running without injury (2000 miles) and it was all about the art of slow (and a good 30 minute warm up before every run!). I'm 54 and on most of my runs I average about 105-115bpm. By all accounts this should make me a very slow runner but that is so far from the truth. ReplyBalavanApril 29, 2024 at 2:18pm
Hi,
I'm glad to hear low heart rate training is working for you.
Best, Balavan
ReplyAndreaOctober 30, 2023 at 11:08am
Hi Balavan, thank you for your article. I’m interested to know what is the ideal distance needed to run each week to see best results. Iam am 54 and currently run around 40-50km per week. Is it better to run a higher distance? ReplyBalavanApril 29, 2024 at 2:16pm
Hi,
Just stick to your normal training routine and even reduce it if necessary and then you can increase your mileage if you want to after you have mastered your low heart rate training.
Best, Balavan
ReplyMike JonesSeptember 28, 2023 at 11:21am
Great article. I began Zone 2 training this week. My question is around what number distance from the optimum is acceptable. EG at 57 having colds the aim is 180 less 62 so 118. If I do this indoor cycling it is easy to be very close to that. Outdoors running is more unpredictable. How much above and below the optimum is still effective? EG equal variation of 10 from 108 to 128. Or, under / over is different eg never over but it doesnt matter how far under? Im sure those aren't the right answer but what is? Thanks. ReplyBalavanApril 29, 2024 at 2:14pm
Hi,
According to Phil Maffetone any low heart training is good but the closer you can keep to your ideal low heart rate the better the results will be.
Best, Balavan
ReplyLaylaAugust 17, 2023 at 4:37am
Hi Balavan, I really liked this article. I am a 15 year old running 5k races in the fall. I also noticed the first time when I used a monitor that my heart rate gets too high. How far do you recommend running at a low heart rate per week? I have been running for a year so I plan on doing the 80% low hr and 20% faster pace training. Additionally, just to check is 165 a good heart rate to train at for a 15 year old? Finally, do you know anything about why some people seem to have higher heart rate naturally and do you know anything about how asthma effects the heart rate. Thanks for answering all these questions ~ Layla ReplyBalavan ThomasSeptember 4, 2023 at 10:40am
Hi Layla, thanks for your questions.I reccomend following your normal training program while doing the low heart training. But use time rather than distance. For example if as part of your training you usually run 5k and it takes 30mins. Then when using the low heart rate training run for 30mins rather than trying to run 5K as at first you will be running much slower than usual until your body adapts. I also think the 80% low hr and 20% faster training sounds good. As regards your other questions I would check with Phil Maffetone at philmaffetone.com ReplyJayesh DaveAugust 10, 2023 at 12:50pm
Hi Balavan, In the past I tried practicing HR Zone 2 (127-141) but gave up as I could not regularly go for workouts. Recently, since last 5 weeks, I have resumed my attempt to "run" in Zone 2. Unfortunately, I can hardly run for 50 mtrs before my HR crosses over to 3.1. I immediately switch over to walking - now the query is when do I resume to run? should I wait for the HR to be around 2.1 (in Zone 2) or I walk a few steps and resume running as soon as the HR becomes 2.8 or 2.9? I am using Garmin HRM Pro Plus and Fenix 6S watch. I stay in Dubai, where currently it is peak summer, evening temperatures when i run are in the range of 34 to 37 Celsius, and my age is 54 years I love to run, instead of walk in Zone 2 - will I ever be able to continually run in Zone 2 for 5 kms? regards, Jayesh ReplybalavanthomasSeptember 4, 2023 at 10:46am
Hi Jayesh, if you just follow the guidelines in the article you should be successful but you have to be patient. It may also be a problem with the temperature you are running in. I would check with Phil Maffetone at philmaffetone.com Replymichael tzimopoulosJune 16, 2023 at 9:31pm
hi i am 66 years old height 1.83 80kg i can run 5000m at30min heart rate 155bpm i practice up to 3 times a week total 10000m In practice i run 5k at 38min with heart rate at 125bpm how can i reduce the heart rate when i take part in 5K race?? ReplyBalavanSeptember 4, 2023 at 10:49am
Hi, if you continue with the low heart rate training your heart rate during a race will slowly decrease. This can take quite a few months of course. Best wishes Balavan ReplyVishkha shindeMay 28, 2023 at 8:59am
Sir if we are practicing before with high puls rate and now I realised that low heart rate is more effective than doing endurance in speed then is there any possibility that if I run with low heart rate the my speed can decrease ReplyBalavanSeptember 4, 2023 at 10:53am
Hi, if you read the article you will see that your speed will decrease at first with the low heart rate training. But over 3-6 months many runners find that they eventually get back to their normal training speed with the new low heart rate. Regards Balavan ReplyLaura daviesMay 11, 2023 at 12:47pm
Hello. I have a marathon in October and would like to train for it using the low HR maffetone method. Can you help me in any way with this? Should I be running mostly every day? What guidelines should I apply to the training? Many thanks Laura ReplyBalavanMay 15, 2023 at 11:14am
You can run every day if you want to. Just follow the guidelines in the article while following your normal training routine. ReplyAnnelise La RocheMay 6, 2023 at 8:19pm
If taking on this type of training. Should every run be at the low heart rate or just a few runs a week? Thank you ReplyBalavanMay 15, 2023 at 11:10am
You can start by doing all the runs at the low heart rate. Then you can try building up to 20% of your runs being at a faster pace. ReplyMeganApril 19, 2023 at 8:39pm
Great article, and this was the type of training I have been searching for! My question, my Marathon training starts on June 26th for an Oct 29th race. Would I benefit from this training up until I start my marathon training, or is 2 months too short to see much progress? I definitely plan to take on this training for the long haul after my marathon, but my thought is that if I can get my HR down just a little before I start my training plan, it may be worth it, but I'm curious to know if anyone sees any results with just 2 months. Thanks! ReplyBalavanMay 15, 2023 at 11:07am
Hi Megan, you should see some improvement after two months but it usually takes at least three months to be able to train with the new low heart rate. If you do your long runs slow enough for you to able to talk comfortably to another runner then that will be a good start. Regards Balavan ReplyJonathan LPMarch 13, 2023 at 4:36pm
Hi Balavan, Hoping you could offer some advice. I'm 24 and running fairly regulary although my heart rate can be extremely high - I wouldn't say I'm unfit and tend be running between 4.00 min/km - 5.00 min/km pace although my heart rate drifts between 165bpm and 190bpm - driving me crazy. A few years ago, running less distance but similar pace, my heart rate was a lot lower. I've got a few half marathon races organsied for this year and I see by comments underneath that you recommend starting this after competitons have been complete but I was wondering, would you be able to introduce the Maffetone method into my current training programme, for instance, use the method for 1-2 runs a week and continue with normal training over the other days. I wasn't sure if it would have the same impact or it was all or nothing? Any advice would be appreciated. Thanks, Jonathan ReplyBalavanMay 15, 2023 at 11:00am
Hi Jonathan, The best thing is to just try it and see if it works for you. If not you can try again after your races are completed. Regards Balavan ReplyAction ManningFebruary 11, 2023 at 11:36pm
Emanuel Swedenborg would surely recommend this type of training if he was alive today. ReplyJuberFebruary 8, 2023 at 11:52am
Dear, I am doing low HR training since lst 2 weeks. Earlier my pace was 6.30 min/km and my HR is generally 165 to 170 that time. But while I am doing low HR training my pace became 8.15 to 8.30 min/km. I have question that how much time will it require to me to run with HR and low pace I.e less than 6 min/km ? ReplyBalavanMay 15, 2023 at 10:56am
Hi Juber, it depends on the individual and their level of fitness. It usually takes three months to be able to run at your normal training speed with the new low heartrate. But it can take six months or longer.
ReplyNealeyFebruary 3, 2023 at 5:35pm
Hi Alex, I recently bought a Garmin running watch and set my max heartrate at 168. I'm a new runner , although I've been doing intervals of running/walking for over a year. I just recently ran my first mile without stopping to walk, and practically the whole time my watch kept beeping heartrate too high. I tried to slow down to the point where any slower I'd be walking. I don't understand how going this slow helps my running progress. I'm trying to gradually increase my distance 10% a week from what I've read. Any advice would be appreciated. Thank you, Nealey ReplyAlexJanuary 20, 2023 at 11:08pm
Thanks for this fantastic article, I am looking forward to moving to this training method. I am running a hilly trail marathon in 3 months. I have just started increasing my training to 3 runs a week, I can currently run a hilly trail half, I have a good base but there is a lot of work to do. I am wondering if it is worth switching to this training method or if it’s likely I will lose fitness in this relatively short period compared to my conventional training at a higher intensity? Thank you! ReplyBalavan ThomasJanuary 27, 2023 at 4:33pm
Hi Alex, I think it would be better to wait until after your marathon. Please follow the advice I gave to Kristopher. See below. Balavan ReplyKristopher DuschenDecember 27, 2022 at 4:44am
I’m new to running (8 weeks) and 48yrs old. I’m running a 1/2 marathon in June and curious if I have enough time to benefit from this type of training before the race. I’m planning on starting a traditional training program for this. It’s a mixture of 2 recovery runs, 2 speed runs, and one long run per week. Is this something I can incorporate into that? Or is this something that needs to be done exclusively? TIA! ReplyCliffJanuary 22, 2023 at 4:23am
I'm in the same boat. How's your training going? I'm doing my best to stay in zone 2 jogging at 4.4mph but sometimes have to fast walk to bring the HR down. ReplyBalavan ThomasJanuary 27, 2023 at 4:30pm
Hi Kristopher, it's probably best to wait until after you have run your half marathon. But when doing your traditional training you can bring in some modifications. For example the 80/20 method. So do 80% of your training at easy pace and 20% speed runs. On your easy runs take it easy and keep your heart rate low. This will be good preparation for your low-heart-rate-training after the half marathon. Balavan ReplyDalpatDecember 26, 2022 at 3:32am
I need to get trained to run on low heart rate ReplyChrisDecember 21, 2022 at 9:00am
Hi Balavan. Great article. I have just started maf again for my base training which I understand how to do it. But I was wondering what you do with strength training? I have been strength training for the last 6 months. I have seen good progress so I want to carry on with it. But I don't know how maf would work with progressive overload. Any information would be great thanks. Chris. ReplyBalavan ThomasDecember 21, 2022 at 10:10am
Hi Chris,
I'm not experienced on using MAF training for strength training. So I reccomend checking out Phil Maffetone's website on that subject: https://philmaffetone.com/coachs-corner-getting-strong-the-slow-weights-way/
Best wishes
ReplyBalavan
JimNovember 29, 2022 at 5:43pm
This has changed my life. I am a 43 year old American ex-college football player with a chronic achilles injury. I stopped playing, got really out of shape, and each attempt at getting back into shape eventually led to re-injuring my achilles. This is the longest I have ever gone without an injury in decades. Just the simple understanding that no matter what my brain is telling me my heart does not have enough output for me to be able to push like I did when I was a teenager. Granted, I’m not exactly using the method prescribed. I’m more making sure that I respect my natural max heart rate is to be avoided and that my heart rate has many chances to dip below 137(180-43) as I’m working out or running. You sharing some knowledge helped me get past a ceiling. I’m constantly passing along this link- Thanks ReplyBalavan ThomasNovember 29, 2022 at 6:05pm
Hi Jim,
I'm glad the imformation was useful to you. Good idea to adapt the idea to something that works for and is sustainable over time.
Best wishes
ReplyBalavan
Baby CoogsNovember 7, 2022 at 11:48pm
Excellent article, clearly written and to the point! I have been trying this now for 3 of my runs, like another reader posted, it is easier to control on the treadmill...my target heart rate is 139, I am only running at the treadmill speed of 4.0 and within 3 minutes, my heartrate is over 150...back down to walking...lol - 3 minutes at 4.0, then 3 minutes of walking at 3.0, repeated for an hour. It was very tempting to increase, especially the ego wants to let everyone in the gym know that I am capable of going faster, lol, but I stuck with it. I am surprised at how good I feel afterwards, my lungs feel great and minimal soreness, not tired during the day afterwards! I will continue this and hope for progress soon - as it is SO hard not to go faster! Thank you for writing this! ReplyBalavan ThomasNovember 8, 2022 at 5:04pm
Hi,
I'm glad you enjoyed the article. Unless you do all your running on a treadmill it's a good idea to transition to running outside after you have got good results on the treadmill for a few weeks. It's harder outside as you will have a different running action but once you have mastered it outside it will make all the difference on your runs.
Best wishes
ReplyBalavan
JamesOctober 8, 2022 at 10:24pm
Hi Balavan, Excellent post! I am training for a couple of weeks now by the MAF method and just like you said it’s terrible slow. A lot of times I have to walk and keep my heart rate low. But hopefully over a couple months I will see improvements! I also understand that it’s better to focus first on the heart rate/slow runs before I jump in 80/20. So that be it. One thing that I like to understand is how we calculate our race pace? Because I saw your comment down below which you say “At the moment you are running at 11min mile pace but after 3 months you should be able to train at good pace ( about 2 mins a mile slower than your race pace) on your training runs.” Is there a calculator that you can recommend or how do we calculate it ourself. Thanks a lot! James ReplyBalavan ThomasNovember 8, 2022 at 4:58pm
Hi,
Thanks for your response. When I mention race pace I'm just referring to what has been your race pace recently before you started the low heart rate training.
Best wishes
ReplyBalavan
a robinsonOctober 4, 2022 at 7:52pm
This is a complete godsend ! Thank you ???? ReplyBalavan ThomasOctober 7, 2022 at 11:25am
Glad you found it useful. ReplyGerhard LamprechtOctober 4, 2022 at 1:51pm
Hello Balavan, I am sure this would work (slowly), but I do think there is a much quicker way to achieve the same results. I learnt from swimming that the difference between synchronized breathing or normal breathing is the difference between a 170+ heartrate and exhaustion after 1 lap or low heartrate for 50 laps. I am 50 and have a very good rhythm at 4:40 per km and my heartrate is about 130. The moment that I speed up or slow down, my heartrate rises. This is because for the past 7 years I have regularly done 5-15km all at this pace. Then I tried going slow (6:30/km) which is really uncomfortable, and my heartrate went to 170-175 for a few kms and I realized this is not good. So I started concentrating really hard on my rhythm and breathing, making sure I get sufficient air, being relaxed and synchronized with my strides. After about 1km my heartrate dropped to 119 and as long as I concentrate it stays there or even bit lower. I dropped my concentration to control my breathing a few kms later and my heartrate went up above 170 again, so I concentrate again, and it went back down to 119. This is when I realized it is about learning to relax and get enough oxygen so your body dont need to compensate for the lack thereof. I hope my experience helps others perhaps speeding up their adjustment. ReplyBalavan ThomasOctober 7, 2022 at 11:28am
Hi Gerald,
That sounds very interesting. Thanks for your input. Certainly relaxation and correct breathing are very important.
Best wishes
ReplyBalavan
ALlanSeptember 24, 2022 at 7:44am
Hi Balavan, I have been jogging for a year and usually at a pace of 6-8 min/km. Happen to see MAF a few months ago, since then i try to slow down in order to reach the target 129 bpm since i am 51. It is much easier on a treadmill because i can control and slow down easily, but most of the time i am tempted to speed up towards the end of my run. It is also hard when i am doing road running, my heart beat will easily raise to 150-160 at my usual pace. I saw ur article yesterday, and decide to give it another try. I ran today on a treadmill for an hour at a pace of 10 min/km. It seems that i can maintain the target heart rate around 125 to 133, while i will adjust the speed whenever my heart rate is over 129. Since i can maintain the target heart rate at a slower pace of 10 mins/km without walking, shall i continue with this pace and focus on keeping my heart rate below 129bpm, or shall i ran at my usual pace at 7 mins/km and walk whenever it pass 129 bpm? Thanks for sharing ur thoughts and i will purées with ur suggestions. Saw all your video on youtube, very helpful and thanks for sharing. I used to be a noisy runner, am not today after seeing ur video. ReplyBalavan ThomasSeptember 25, 2022 at 9:41am
Hi, I'm glad you found my YouTube videos helpful. As regards the low-heart-rate-training Its best to keep as close to your target heart rate as possible (in your case 129) for as long as you can. Then each month you will slowly get a little faster while still keeping the same low heart rate.
Best wishes, Balavan
ReplyKaraSeptember 13, 2022 at 4:18pm
Hi i read that my heart rate should be within 10 bpm of the max heart rate, but i found that i reach the max heart rate extremely quickly (beginner runner here) and often overshoot it cause it jumps up the moment i go from walk to jogging (even slow jogs), should i wait till my heart rate drops more than 10bpm and by how much? ReplyBalavan ThomasSeptember 14, 2022 at 4:29pm
Hi Kara, it's a good idea to keep within 10 bpm of your low heart rate training rate ( that's 180 minus your age etc- not your maximum heart rate which is much higher) At the beginning you will have to walk a lot but that's normal for at least the first month or two. Best wishes Balavan ReplyIanSeptember 3, 2022 at 7:43pm
Hi, thanks for all the info above, very interesting. So I've completed 2 months ago a 54 mile pace run for a friend, run/walk finishing my part in 10hours. I averaged 119bpm with a max of 170bpm (I'm 45yrs old) recently I've noticed my HR rocket above where I would expect, I've always been running 5km over the past year or so at 4:30/km with a HR of around the 130-150 but recently trying to run between 4:00-4:30/km and it reaches according to my Suunto watch 200bpm with an average 170bpm and a few runs with average 5:03/km with average HR 162bpm. If I now go according to this plan for 135bpm for 1-2 months, is this likely to correct this ? I really would like to run sub 4:00/km again (managed it about 5yrs ago) ? Many thanks, ReplyBalavanSeptember 8, 2022 at 12:55pm
Hi Ian, Yes you should be able to bring your heart rate down with the low heart rate training method. But it could take 3 months or even longer. The main point is to train within your bodies natural limits. Then you will slowly get faster and faster until you reach the natural limit of your body at its present age. Best wishes Balavan ReplyEmily KAugust 21, 2022 at 3:52am
Hello! I have been doing some research on this method, and have a quick question. When starting the training, and needing to run/walk, should I focus on trying to run even if it is crazy slow and shuffling along or should I jog a tiny bit faster until I hit 144 BPM (I'm 36), and then stop jogging and walk until I hit 140 and then jog again? Just not sure if either method provides better results. Thank you for the article and your time! ReplyBalavanSeptember 8, 2022 at 12:48pm
Hi, I think either method should work. But I personally prefer running a bit faster and then walking when necessary. Best wishes Balavan ReplyDavid OlssonJune 22, 2022 at 11:10am
Should you try to be at that heart rate all the time or just not surpass it? Because when I tried this my heart rate changed a lot depending on hills etc. Thanks. ReplyBalavanJune 30, 2022 at 12:52pm
Hi, Ideally keep to your low heart rate all the time. The closer you can keep to it the better. You will probably have to walk a lot at first especially on hills. Best wishes Balavan ReplyMichael JohnsonMay 14, 2022 at 12:50pm
Hey, If I am doing my aerobic runs using the maffetone approach can i still do sprint sessions and hill sessions or does all running need to be at 180-age Thanks ReplyBalavan ThomasMay 17, 2022 at 10:52am
Hi,
You can do 80/20 training. This is when you do 80% of your running using the low-heart-rate-training. The remaining 20% you can do speed work etc. But it also depends on the individual. I found that when I did speedwork I had trouble getting my heart rate down the next day when I was doing my low-heart-rate-training. So I didn't do any speedwork while I was mastering the low-heart-rate-training which in my case took about three months.
Regards, Balavan
ReplykyleMay 5, 2022 at 10:10pm
I just finished a half marathon with an average heart rate of 190, with a max of 209. I've tried the zone2 method but find myself either too high with a trot or too low when I walk. How do you get through the middle dead zone pace that isnt a run but isnt a walk? ReplyBalavan ThomasMay 10, 2022 at 9:30am
Hi,
At first you will have to run very slowly to get your heart rate down. As your aerobic fitness improves you will be able to run faster.
ReplyBryant LeongMay 4, 2022 at 4:47pm
I'm getting average heart rate at 167 and above during my jog. What's the average timing for low heart rate training. Should I go for 45 minutes or lower. ReplyBalavan ThomasMay 5, 2022 at 10:25am
Hi Bryant,
I would start with 20mins, and when you can train comfortably for 20mins with the low heart rate you can gradually increase the time and distance.
Regards
ReplyBalavan
Bryant LeongMay 14, 2022 at 11:44am
Thanks for your advice. So my maximum heart rate that I should maintain is 140. But what about the average heart rate that I should maintain during my training? ReplyBryant LeongMay 14, 2022 at 2:35pm
What's the average heart rate that I should maintain during my low heart rate training. Let's say my max is 180 minus 40 and my max heart rate is 140. ReplyBalavan ThomasMay 17, 2022 at 10:43am
Hi,
The idea is that you try to maintain the low heart rate all the time when you are doing the low heart rate training. So for you the average heart rate would ideally be 140.
Regards, Balavan
ReplyLindaApril 28, 2022 at 8:59pm
Thanks for such a helpful article. Just wondering. How long/duration do we walk/run at low heart rate (for eg 125bpm) and do you recommend everyday? Then in 6 months, if no underlying health issues we should see improvement, like 5-10 bpm lower at same pace ? ReplyBalavan ThomasApril 29, 2022 at 11:26am
Hi, it depends on your level of fitness and previous training. I started with 20mins a day with one rest day a week. Best wishes Balavan ReplyLindaApril 29, 2022 at 7:33pm
Excellent. Will do. Thanks so much for helpful & prompt reply Balavan! ReplyDianaApril 28, 2022 at 5:37pm
Hi I'm a cyclist and do 3 rides a wk between 80 and 100k and run on and off so I know I am fit, I have good diet and make sure I fuel properly. I'm back into running and working fron 5k to10k my problem is I have high heart rate as have hole in heart which doesn't cause me problems but does take longer then most to build my fitness. My resting heart rate is normally 75 but can drop to 68 now and again. As I don't have the normal heart rate can I higher the rate as would like to try the slow training but it will never be low enough with this calculation. ReplyBalavan ThomasApril 29, 2022 at 11:22am
Hi Diana, as you have a hole in your heart it would be best to check with your doctor about your heart rate training level. Best wishes Balavan ReplyMeghanApril 28, 2022 at 5:25pm
Hi, I am 19 and just ran my first half marathon just under 2 hours. I have been trying to run more of my runs at 160 heart rate but I have to stop or slow down a lot. My weekly mileage went up to 25 miles a week only the past 2 months. For my half training I was doing about 1 speed workout a week and then 4 easier runs at about a 10 minute pace or a little faster. The thing is my heart rate is usually around 165-175 on those easier days. So my question is should I scrape speed workouts for a month or two until I can run my normal easy pace at my lower heart rate. ReplyBalavan ThomasApril 29, 2022 at 11:16am
Hi, yes I think it would be good to skip the speed training sessions until you have mastered the low heart rate training. Best wishes Balavan ReplyDavidApril 17, 2022 at 1:16am
1 week in, 36 years old and I used to run a 4:16 mile, seeing 11:00 pace is killing me haha. I went from being a Division 1 athlete to doing nothing but work for 16 years. My mind wants to go full tilt and my body will let it, but I know I will pay for it. My question is how long of distance or time should I run for, I haven’t seen much of a running plan with MAF. My end goal is to qualify for the Boston marathon at some point but for now just do a few local 5ks. ReplyBalavan ThomasApril 20, 2022 at 11:44am
Hi David, If you are just training for 5K races at the moment then follow your normal training plan for running a 5k race but use the low-heart-rate-training for 80% of your runs. You can do speed work for a maximum of 20% of your runs. At the moment you are running at 11min mile pace but after 3 months you should be able to train at good pace ( about 2 mins a mile slower than your race pace) on your training runs. Best wishes Balavan ReplyjohnMarch 26, 2022 at 2:22am
hi my problem is aged 65 been training on treadmill 4 months but hr is always too high just walking 2mph hr goes to 130 run for 5mins 3mph goes to 162 hr and breathing heavy you got any advice that could help, been doing couch to 5k but getting so hard now on WK 5 can't see how on earth could do wk6 with hr like this .ty ReplyBalavan ThomasMarch 28, 2022 at 10:52am
Hi John, Well done for training for 4 months. If you are struggling to progress just repeat week 5 until you are ready to move onto the next level. It would be a good idea to have a check up with your GP to make sure there are no underlying health problems preventing you from moving forward with your training. If everything is OK health wise then as long as you keep training you will slowly make progress and improve your health and fitness. Best wishes Balavan ReplyEve Sarakula-FootittMarch 20, 2022 at 2:51pm
Hi there, thanks for all of the info and advice regarding low heart rate training. I've been doing a low heart rate 5K training programme since January this year. Was recommended by my husband who's doing a Marathon LHR programme in prep for Manchester in April. I'm not the most patient person so I've found it very frustrating having to walk rather than run, in order to stay in a Zone 2 (123 HR), however I can tell it's less wearing on my body. I'm coming up to the end of my 5K programme & I'm just hoping that I'll actually be able to run it as opposed to it being a fast walk! Can it take longer than 6 months? Thanks, Eve. ReplyBalavan ThomasMarch 22, 2022 at 9:23am
Hi Eve, Yes it can take longer than 6 months. Your body is in charge so its however long it takes to adapt. It does take patience but it will be good for your long term health if you can keep it up. You will get there eventually. If it does take longer than 6 months I would get a health check from your doctor just to make sure there is no health issue and also look at your nutrition etc. Also your running technique as if you heel strike heavily it's not energy efficient. ReplyMindy CFebruary 10, 2022 at 3:33am
Hi, I am running 8km with the average speed of around 8.30min/km. I am interested to try out the low heart rate method as I see no improvement of my speed and also the time of completed each lap is increasing, meaning first lap I can completed at 7min/km but towards the end of last lap, it dropped to 9.30min/km. Do I need to reduce my mileage for this low heart rate training? Or I can maintain this 8km running and ensure it is within the low heart rate zone? ReplyBalavan ThomasFebruary 10, 2022 at 9:57am
Hi, It's better to run run for time rather than distance when you start the low-heart-rate-training. So I would start by running for 30mins. When you can comfortably do that with the new low heart rate you can build up to 8k again. Best wishes Balavan ReplyDave CookFebruary 3, 2022 at 4:32pm
I think I could really benefit from this. I'm 52 and took up running five or six years ago. I played a lot of basketball as a youth and that is not a great sport as you age, so I thought I'd give running a go. It has been a bumpy few years with lots of ankle/knee tweaks (probably poor form). My times are slow and getting worse - despite consistently training. On my training runs I've noticed I spike up to the 165-180 range pretty quickly. A couple questions: I have a strap HR monitor with an apple watch and recognize I'll be doing some walk run to start out a lot. What is the best way to monitor HR in real time? glance down from time to time and when your HR spikes stop to walk? get some app that lets you know your over limit? In addition, I'm a tall guy and my form is more gazelle like and I know I could use some form tips if you have any suggestions. I'm not trying to break any records or anything just trying to find a sport that I can enjoy, avoid injury, and progress in during my older years. ReplyBalavan ThomasFebruary 7, 2022 at 10:35am
Hi Dave,
When you are doing the walk/run you can just glance at your watch from time to time to check your heart rate. I had a heart rate monitor with a chest strap and I used to use this method. It also had an alarm which you could set if you went over your heart rate. This is also useful sometimes at other times I switched it off as the alarm constantly going off was irritating me! So it's personal preference. Also hopefully after some time you get more of a feel for it and don't have to keep checking your watch. If you want some help with your running form I do online video analysis if you can't make it to London. Also I recommend the Chi Running book by Danny Dreyer, also "Run for Your life" by Mark Cucuzzela. They will give you lots of hints and tips. Also if you search for Balavan Thomas on YouTube you will find my running form videos.
Best wishes
ReplyBalavan
AshwiniJanuary 27, 2022 at 5:16pm
Hi My heart ate in 1 km goes up to 169 and my pace is 9 km per hour . How should I go about ReplyBalavanJanuary 29, 2022 at 5:09pm
Hi, to do the low-heart-rate-training you need to run slowly to keep your heart rate down and walk if necessary. Check my article above for more details. ReplyEmmaJanuary 25, 2022 at 8:59am
I only do 3 runs a week with 3 strength training days and one rest day in between my runs. Is low heartrate still beneficial for low mileage runners or will benefits only be reaped for runners running 4+ days? ReplyBalavanJanuary 29, 2022 at 5:05pm
Hi Emma, Low-heart-rate-training is definitely beneficial for low mileage runners. Best wishes Balavan ReplyMikeJanuary 24, 2022 at 4:24am
As a new runner would it be beneficial to start with a program like C25K or should I go straight for your guide? On the treadmill I'm walking 3.2-3.4 mph at 2% and I'm already at my LHR limit. Don't know when I'd be able to even start jogging at that heart rate. Going 4mph on the treadmill I'm seeing 170-180 BPM after 5 minutes. ReplyBalavanJanuary 29, 2022 at 5:03pm
Hi Mike, to do the low-heart-rate-training ( MAF) you can start out by walking slowly. As your fitness improves you will be able to walk faster and keep the low heart rate. After some time you will be able to do run/walk and eventually you will be able to run slowly without walking. It all takes time it can be 3 to 6 months or even longer. But you will get there eventually. Best wishes Balavan ReplyShawnaJanuary 1, 2022 at 11:31pm
Hi, I have been consistently working out 3-4x a week for 11 months. I only run one of those days (3 miles), the other days are spent strength training mixed with cardio. I have been struggling with my heart rate on my runs (I’m averaging 175 bpm- I’m 38 yrs old). I would like to lower my heart rate while running. Would this method work for me if I am only running 1x per week? Any special recommendations you have? Thanks! ReplyBalavan ThomasJanuary 7, 2022 at 11:24am
Hi Shawna,
Yes I think low-heart-rate-training will work even if you are only running once a week. One tip is if you are struggling to get your heart rate down when running you can try doing the low-heart-rate-training on a bike on a level road (or stationary bike in a gym) as its a lot easier on a bike (not on hills obviously) Also when doing the run/walk training be prepared to walk a lot at first to maintain the low heart rate. The founder of low-heart-rate-training or maximum aerobic function (MAF) training is Phil Maffetone. You can check out his website for more information especially on strength training: philmaffetone.com
ReplyDougDecember 28, 2021 at 12:25pm
I presently run/walk 3 times a week. 2 run/walks for an hour and then a long run/walk of 2 hours. If I try out the low heart rate method should I reduce the length of my runs or continue from where I am at present. I realise I will still be walking more than at present. I am a 70 year old make therefore my heart rate will be 110. Another question is what heart rate is recommended having reached 110 as when you begin walking it will go over the 110, i.e. should it be well below the limit. ReplyBalavan ThomasDecember 29, 2021 at 11:09am
Hi,
I would recommend reducing your runs to 30mins at first until you have mastered the low-heart-rate-training. Then you can gradually increase the time up to your normal training routine. If it goes over 110 when you are walking just walk very slowly until your heart rate goes down under 110. Then when it drops to 105 or less you can start running slowly.
Best wishes
ReplyBalavan
DougDecember 31, 2021 at 9:58am
Hi Thank you for your response. Just one more thing. When it comes to racing, what average heart rate is good for running a marathon at my age or should I just run and then return to training at my heart rate of 110. Best wishes for 2022. ReplyBalavan ThomasJanuary 7, 2022 at 10:59am
Hi Doug,
I would avoid racing marathons until you have mastered the low-heart-rate-training. If you have already committed to a marathon then I would take it easy on race day and then return to the low-heart-rate-training after the marathon.
Balavan
ReplyCraigDecember 25, 2021 at 4:08pm
I live on a Caribbean island where the temperature is steady, but it’s hilly. Would you recommend starting out training on a treadmill where I’m in an air conditioned room, or outside with the heat and hills (and where my races will ultimately be)? ReplyBalavan ThomasDecember 29, 2021 at 10:57am
Hi,
I would start outside but early or late in the day when it's cooler. Also try to find a flat route to start with as you will most likely have to walk on the hills. If you are struggling to get your heart rate down outside then you could try the treadmill as it should be easier. Then once you have mastered the low-heart-rate-training inside you can add a few short runs outside and gradually increase the distance.
Best wishes
ReplyBalavan
JumariDecember 20, 2021 at 7:08am
Hi Balavan, I am trying to get back into running after a hiatus of 3 months because of illness. I slowed down my pace knowing that my fitness has dropped but still was surprised that my HR was as high as 165-170 for my easy runs. I am going to try your method but I want to know the distance and frequency of the runs you would recommend for this run/walk sessions. Your advice would be greatly appreciated. ReplyBalavan ThomasDecember 21, 2021 at 11:03am
Hi, at first I would try the run/walk program for 20mins two or three times a week. Then when you are able to run at the low heart rate for 20mins without walk breaks ( which could take 3-6 months) then you can start to run for longer and also more frequently if you want to. Best wishes Balavan ReplyA.LotitoDecember 15, 2021 at 4:55pm
Age 66. Long time distance runner for 20 years, PB marathon 3hr:15, PB 10K 38min Weight avg. 62Kg Coronary LAD restriction 24 mths ago, 2 stents put in. Still running n walking 30+Km p/week. Cardiologist said ok to participate in race and Sports Doctair confirmed n issued certificate. Sunday's race Monte Carlo (2 big big hills) was 53 minutes. Average BPM 161 (max BPM 170). My Garmin says I did 104% of Max Heart Rate and it tells my I ran 94% threshold [154-172] and and 6% Aerobic [134-153]. I do not know where these bands come from or if they are relevant. I know I have got to learn to run slower to lower my BPM. I wanted to run 6 min p/km but after 45 minutes I average out to 5:30. It is so uncomfortable to slow down. I am interested to hear how you think I can use your advice/experience? ReplyBalavan ThomasDecember 16, 2021 at 4:56pm
Hi,
My recommendation would be to read my article carefully and follow all the guidelines. All the basic information you need is there. If you are finding it uncomfortable to run slowly because of high impact when you land, you need to shorten your stride more so that you land on a bent leg with a whole foot landing. If you search on YouTube for Balavan Thomas you will find my running technique videos there which will help you. From the psychological point of view its hard to run slowly if you're used to running faster but its worth it for your long term health. You need a lot of patience at first but after 3-6 months you will be able to train at your normal speed with a low heart rate. If you have had stents put in then its very important that they dont get blocked. So I would advise doing some research on the ideal diet to avoid blockages.
Best wishes
ReplyBalavan
A.LotitoDecember 17, 2021 at 2:21pm
Thank you for a very professional and measured reply. I will try to follow your advice to the fullest and report back to you in 3-6 months, hopefully with great news. Thank you. ReplyBalavan ThomasDecember 17, 2021 at 4:46pm
Hi, Thanks for your response. I hope your training goes well and I look forward to hearing back from you after you have been training for 3-6months. Best wishes Balavan ReplyJohn MartinDecember 15, 2021 at 2:44pm
I began heart-rate-training 2 days ago on my treadmill- it just turned cold in Minnesota so I am avoiding snow and ice on the roads. I am 70 years old so it's difficult keeping my heart rate at 110. Monday was 6 miles (10k) and yesterday 3 miles. 2.5 to 3 mph (up to 5kph??) I was running 5 to 10 miles per day and "dead" at the end. Pulse near 175 bpm. It sounds like you are suggesting that if I were to train like this all winter, that in the spring my speed should have increased yet with this lowered heart rate and less fatigue. ReplyBalavan ThomasDecember 15, 2021 at 4:37pm
Hi, Yes if you do the low-heart-rate-training this winter in the spring you should be able to train at your normal speed with a lower heart rate and less fatigue. It can take 6 months or more to be able to do all your runs at 110 heart rate. But you should slowly get faster and faster. Best wishes Balavan
ReplyBSSDecember 14, 2021 at 3:22pm
I AM 43 YR OLD AND USING MAF , IN LAST 6 MONTHS I HAVE PROGRESSED FROM 10.30 MIN/KM TO 8 MIN/KM AT HR OF 135... AND WANT TO IMPROVE FURTHER , AND FASTER. PLS ADVISE. I WANT TO RUN FULL MARATHON IN 4 HRS AND DOING WEEKEND RUN UPTO 21KM AT AVG PACE OF 9 MIN/KM ReplyBalavan ThomasDecember 15, 2021 at 3:39pm
Hi, it sounds like you are making good progress. You can't really rush it just continue as you are while trying to do all your runs at the 135 heart rate for maximum benefit. You can do speed work for up to 20% of your running with 80% of your running at the 135 heart rate. If the speed work doesn't have a negative affect on your low heart rate training then you can continue with it. But if you have difficulties getting the heart rate down to 135 in your easy day's then it's best to skip the speedwork until it doesn't affect your easy runs which could take a few more months. ReplyAnita RimmerDecember 7, 2021 at 7:31am
I'm wondering should I do no speed sessions while trying this training. I run twice a week in the flub on track and it's speed and the 2 -3 Rd runs , 1 of which is a long run. Shud I not go club while attempting thus training. I really need to give it a go , I train with a very high heart rate alot. ReplyBalavan ThomasDecember 7, 2021 at 11:06am
Hi, if I was you I would stop doing the speed sessions with the club until I had mastered the low heart rate training which can take 3-6months. After some time and when your low heart rate training is going well you can try speed work again. But if you find it hard to get the heart rate down again when you return to the low heart rate training it means you need to wait longer. In the long term if you continue with the low heart rate training you will gradually get faster with the new low heart rate anyway.
Best wishes
ReplyBalavan
MonicaNovember 8, 2021 at 9:08pm
I’ve been running since last year for training purposes and I can’t get my heart rate any better instead of getting better It get worse and worse every time, it’s like I started to run and my heart rate gets to 180 at once and keep on increasing and I can’t keep running and start jogging. I wanted to know how I can help this and what’s the cause of that??? ReplyBalavan ThomasNovember 12, 2021 at 10:26am
Hi,
If you're having problems with your heart it's best to get it checked by your doctor. If your doctor gives you permission to exercise then you can try the low heart-rate training. You will have to walk a lot at first and then gradually you will be able to run for longer. It takes most people 3-6 months before they can run without walking at the new low heart-rate.
ReplyPatrickNovember 8, 2021 at 10:12am
Hi Balavan, To give you a brief outline of where i'm coming from and my goals, I'll try to be as brief as I can and I hope that you can bear with me. I'm 60 years old and I have never exercised in my life until 6 years ago. I was a big smoker and junk food eater and was seriously obese for most of my destructive life. I had a heart attack 15 years ago and had stents. I continued to eat junk even after that and I increased my weight further until 6 years ago where I had a triple heart bypass. Recovery from the operation was very slow, but on a positive note, I got my lifestyle choices in check. I don't smoke, I eat a plant based diet and i'm zero tolerance on junk food. I lost 75lbs of fat and i'm nearly at a healthy weight now. I lost most of that through diet and walking. Then I introduced a bit of strength training after 2 years for 3 days a week. Recently I wanted to up my cardio for my heart health and I introduced jogging about a few months back. That was a disaster in the beginning. Although it appeared I wasn't doing anything that fast paced, I was getting calf injuries all the time and also I couldn't run continuously as i'd be out of breath after a few minutes of jogging. I stopped until 3 weeks ago where I then discovered this slow jogging concept. Its has very short strides, with forefoot landing and at an easy pace, where a person also should be able to talk while jogging. I found that I could jog continuously with this concept and after a few applying a few other tweaks. Within 3 weeks I am now slow jog continuously for 5km or 36mins and I love it. This is all I ever want. I have no injuries, no soreness and feel energised after each run even into the following day and feel I could sustain this most days if I want. My problem is this, while I am going slow because everyone else passes me out....I spend a lot of the time in Zone 5. I can talk while running and my breathing is good and my jog doesn't feel overly intense even though its saying im in zone 5. I would like to get it back down to Zone ReplyBalavan ThomasNovember 8, 2021 at 11:50am
Hi Patrick, first of all congratulations on choosing a healthy lifestyle and exercising more. If your heart rate is too high it probably means you need to do the run/walk approach while keeping to your target low heart rate. You may have to do this for 3-6 months to get to the point where you can run continuously. But don't worry walking is also excellent exercise and more low impact than running. Working out in this way will also help you to gradually lose more weight which will make running easier on the joints etc. Best wishes Balavan Replyelaine homyerNovember 1, 2021 at 11:06am
Hi, thanks for the above article. I am a 61 year old woman and have been running for many years. I am attempting to do the run slow method..so my question is when trying to up my mileage 10 miles+ should all of my running be at the slow pace ? Ie instead of what I have been doing. This was some days going distance whereas other days doing intervals and thresholds. Is working in zones. Thanks Elaine ReplyBalavan ThomasNovember 8, 2021 at 11:39am
Hi, It's best to do all your long runs with the low heart rate. Don't increase your mileage by more than 10% each week. . I would skip speed work until you can run for an hour or more at the low heart rate. Then gradually include speed work if desired up to a maximum of 20% of your training. The rest of your training should be low heart rate training. It also depends on the individual. Some people can do speed work and it doesn't affect their low heart rate training others find it hampers their ability.ity to get the heart rate down again on the longer runs. So you have to see what works best for you. Best wishes Balavan ReplyKate WilliamsOctober 6, 2021 at 1:34pm
Hi I am a 43 year old runner. I've pretty much been running my whole life but have been a lot more focused on my training over the past 7 years managing to achieve some great goals. I have however found training this year incredible hard with very low energy levels and injury prone. I would really like to give MAF training a go but am not too sure how to go about it. Do you offer any training plans to follow? If you could advise me on the best route to take I would be most grateful Kind regards Kate Williams ReplyBalavan ThomasNovember 2, 2021 at 11:21am
Hi, I do not have any training plans as such. It sounds like you are a bit burned out. So I would reduce your mileage and try the low heart rate training. You can start out with 20-30 minutes three to four times a week. It usually takes three to six months to be able to run for short distances at the new low heart rate. Then you can gradually build up your distance. I would skip speed work until you can run for an hour or more at the low heart rate. Then gradually include speed work if desired up to a maximum of 20% of your training. The rest of your training should be low heart rate training. Best wishes Balavan ReplyWilliam GribbleOctober 5, 2021 at 5:39am
I'm 50 years old. Been running for 10 months now. Just completed a half marathon at 2:25:25. My average heart rate was 160 but it fit as high as 176. How long will it take running 5 days a week/25 miles per week to get to where I can run a half marathon at my shower best rate of 125 to 130? Assume my weekly long run average 10 to 12 miles and that I'm very consisted. ReplyBalavan ThomasNovember 2, 2021 at 10:54am
Hi, it usually takes between 3-6 months to ba able to run for short distances at the new low heart rate. Then you can gradually build up to the half marathon distance. ReplyAlvaSeptember 27, 2021 at 9:35am
How often should I be training in a week? If my heart rate is getting to the top of the suggested rate, do I stop or do I keep walking? From what I have observed so far, if my heart rate started to risen, even if I slow down and walk and let it lower back down, once I started running again from there, the heart rate will go back up really fast. What's your advice on such situation? ReplyBalavan ThomasNovember 2, 2021 at 10:51am
Hi, at first you will have to walk a lot. Especially for the first month or two. Then it should get easier. As soon as you go over your low heart rate training limit start walking until it comes down again. As regards how often you should train just keep to your normal schedule. If you are just starting running you can try 3 times a week. ReplySanjeev SharmaSeptember 11, 2021 at 1:23pm
During low heart rate training period, is it recommended to run 100% of firms at heart rate lower than 180-age or follow 80/20 rule? Also, should we maintain the same during cardio and weight training during this period? ReplyBalavan ThomasSeptember 25, 2021 at 12:03pm
Hi Sanjeev,
It's best to do all your running with the low heart rate (180 minus your age etc) until you can run for for 30mins and ideally 60mins with the low heart rate. Then you can build up to 20% speedwork and 80% low-heart-rate training. As regards weight training etc, I recommend you check out Phil Maffetone's website.
ReplyDaniel VillarrealSeptember 8, 2021 at 3:22pm
Thank you so much, it is not common that I found such valuable information that I will use inmediately, thank you. ReplyBalavan ThomasSeptember 25, 2021 at 11:47am
Hi Daniel,
I'm glad you found the imformation useful.
Best wishes
ReplyBalavan
DanystaticSeptember 8, 2021 at 3:10pm
Fitbit Charge 5 is coming out, and I want it... but I also want the Novablast, the Kayano, the ultraboox and of course the nike invisible x... plus the hyper elite and a endorphin carbon plated shoe... damm... but the Charge 5 has priority over running shoes, except 1 pair... next pair is: -invicible x or -novablast or I'll go to the store and try them all up... and I started today running at my heart zone, I believe I should, so I started early in the morning and I came and read this, hell yeah, I will do this for the next 3,4 months.... can I do speed one day? hmmm I guess not... maybe I shouldn't, I should allow my heart not to go over during this coming months... ReplyBalavan ThomasSeptember 25, 2021 at 11:45am
Hi,
It's best to build an Aerobic base first with the low heart rate training. Once you have mastered that and can run with the low heart rate (180 minus your age etc) for an extended period of time (at least 30mins and ideally up to 60mins) you can start to bring in speed work. You can build up to 20% speedwork and 80% low heart rate training.
Best wishes
ReplyBalavan
George GluckSeptember 6, 2021 at 4:07pm
I'm 74 and running 4-6 miles. I just started HIIT runs of 20-30 minutes and notice that when I push, my heart rate is low (120 or less), but I can't breath any faster (or "wider") to feel comfortable running faster. Might there be a problem, or must I just add some additional exercises to improve my breathing capacity? ReplyBalavan ThomasSeptember 8, 2021 at 11:22am
Hi George, thanks for your question. It takes time to develop your breathing when you run faster. So I would persevere and do some exercises to improve your breathing. Remember to do a maximum of 20% speed work and 80% low heart rate training. Best wishes, Balavan.
ReplyDavidAugust 24, 2021 at 7:05pm
Hi, First off great website. Just wanted to add my two pennies to the discussion, I tried to do the low heart rate running and my heart would just keep climbing unless I walked and I was in a little bit of pain with my feet, (another story) however because I hadn't run for a number of years I was thinking this will take time and the pain will go away as my body adjusts to the running. Long story short I purchased new running shoes my pain went away on the first run and i can also now run with a low heart rate Thank you for the advice ReplyBalavan ThomasSeptember 8, 2021 at 11:16am
Hi, I'm glad the new shoes worked for you. Regards Balavan ReplyAngelikaAugust 18, 2021 at 10:55am
Hi, I have an arrhythmia and am looking for information before buying a watch that will measure my ECG. Let me know because I do not see Apple Watch or Samsung in this article and they do ECG not only measure the pulse. Do you think they are inferior to runners? ReplyMadelineSeptember 19, 2021 at 2:51pm
Apple watches don't do ECG during workouts, or when the heart rate is high. ReplySanjeev SharmaJuly 24, 2021 at 5:13pm
Hello,I have an additional question about how much running is good or doesn’t impact your negatively? Would you say ruing 5K 5 times a week or may be including4 5Ks/ 1 10K in a week is Ok? Thanks Reply
Balavan ThomasJuly 30, 2021 at 10:06am
Hi,Your suggestions of running 5K five times a week or running 5K four times and one 10k a week both sound good. Just remember to build up slowly. Don't increase your daily or weekly mileage by more than 10%.
Regards
Balavan
Reply
Sanjeev SharmaAugust 9, 2021 at 7:18am
Thank you so much. I have been running long distance in past but at higher heart rate averaging around 160-165 for a 10 K run. I have started low heart rate training now for last 2 weeks and run at an average pace of about 9.15 min per KM (down from around 6 min per KM earlier) to maintain average HR of about 145. Look forward to eventually be able to run at higher pace! ReplySanjeev SharmaAugust 9, 2021 at 7:36am
Do I need to follow lower heart rate training even for cross-training / weight training or only for running during first 3-6 months period? Thanks. ReplyLauraJuly 16, 2021 at 9:00am
Hi Balavan, great info, thank you!I am very new to MAF and am 3 weeks in. I am having to walk a lot and am just checking this is ok…I know everyone says to be patient but I’m worried I’m not doing it right! I can’t seem to run for more that 400m before having to walk for a bit and that running is very very slow! When will I get better? I’m running 3 days mid week, 5km each time and then I do a longer run at the weekends, 10-15km, I’m aiming to complete a half marathon. Reply
Balavan ThomasJuly 19, 2021 at 2:57pm
Hi Laura,It's normal to have to walk a lot at first. Just keep going and you will get there in the end. It usually takes between 3 to 6 months to be able to run continuously without walking . It can take longer if you are older or have health issues. If its taking longer than 6 months check your nutrition and have a health check up with your doctor
Best wishes
Balavan Reply
IanJuly 6, 2021 at 1:49pm
Hi Balavan,I have been doing low heart running for over a year now and have been improving in that time. Over the last couple of weeks my quality of sleep after I have ran has got really bad, I don't get a deep sleep and keep waking up all the time. It is definitely coming from the run as I don't get it on my rest days, I have slowed my running speed right down as slow as I could go but this didn't help as I still get a poor sleep afterwards and the next day I feel awful and spaced out. Could you please tell me what is happening and what I need to do to fix it.
Thanks.
Ian. Reply
Balavan ThomasJuly 9, 2021 at 8:09pm
Hi,
I'm sorry to hear about your sleeping problems. I would have a check up with your doctor. Also check you are getting a well balanced diet and have not increased your weekly and daily runs by more than 10%. Also any stress from work or anywhere in your life can be a factor. I would recommend checking out Phil Maffetone's website and you can ask the experts there.
Balavan
ReplyJimJuly 12, 2021 at 12:08am
If you are running in the evening try a morning session instead. So many things can ruin sleep quality. I do 12 hour rotating shifts at work so this is something I struggle with as well. You might want to go see your doctor. ReplySisiJuly 2, 2021 at 3:41am
I am a cyclist with a high heart rate. will this method also help me cycle with a lower heart rate do you think? ReplyBalavan ThomasJuly 2, 2021 at 9:50am
Hi,I think the low heart rate training should work for cyclists. In fact I used cycling at first to get my heart rate down as it was easier to do that by cycling rather than running.
Regards
Balavan Reply
RobinJune 26, 2021 at 4:48pm
I completed six marathons, taking a break of four years between the fifth and sixth. I decided to try heart rate training for this last one and was amazed that my 20 mile runs were super easy nonstop in zone 2. Didn’t feel I had anything close to the lungs or chest flexibility I need it for the race though, and probably only dialed and 10% of my runs in zone three or higher.Curious
—if there is a general spread for running while talking for heart rate elevation, and also —how to continue to build speed/endurance for a four hour race while running 80% of miles in a slower zone with more upright form?
I’ve been HR training for 3 1/2 months and was starting to see pace come down before summer hit, now I’m post marathon so still a bit elevated r/t that…
Thanks! Reply
Balavan ThomasJune 29, 2021 at 12:06pm
Hi,
ReplyYou build endurance with the long runs at the low heart rate for 80% of the time and you build speed with speedwork for 20% of the time. It has worked for many runners, including elite runners.
Regards
Balavan
Shimul shahJune 18, 2021 at 9:56pm
What is the recommended distance to run and how often at the target heart rate to help improve performance? ReplyBalavan ThomasJune 21, 2021 at 10:00am
Hi,Just continue with your normal training. Do 80% of your runs using the low heart rate training & the other 20% you can use for speed work etc.
Regards
Balavan Reply
AnnaJune 3, 2021 at 11:03pm
Can i just add extra kilometres at liw heart rate to my existing marathon training plan and still receive benefits? ReplyBalavan ThomasJune 21, 2021 at 9:57am
Hi,Just keep to your existing marathon training plan but do your long runs using the low heart rate training method
Regards
Balavan Reply
AnitaMay 31, 2021 at 2:15pm
Hi BalavanThank u for the interesting article, I am 55 yrs old and new to triathlon last year but have always done some form of cardio mainly running throughout my life. I hope u don’t mind a couple of questions.
I started LHR Trg about 2 moths ago now and in the beginning could only walk to keep my HR down and then managed to progress to 5-7 Km of v slow shuffle. However I live in the Middle East and even Trg at 0500 temperatures are already in the high 30s and high humidity so am now back to walking only which on hills can still send my HR high. I assume if I stick with the plan (am cycling with LHR as well) after the summer I should see a marked improvement?
I generally do my LHR training once but sometimes 2 a day, of 5-8kms, about 5 - 6 days a week as I currently have the time to do this. Is this amount okay or can undo too much LHR Trg?
I am not on medication but the last couple of times I have had my blood pressure taken it has been elevated (before I started the LHR Trg) can this have an effect on the HR I should be training too?
I am also currently doing a 30min HIIT strengthening session 5 days a week as well, looking at the 80-20 plan this should be okay or is it too early?
Many thanks for any help you can give Reply
Balavan ThomasMay 31, 2021 at 5:28pm
Hi,If you stick with the training you should improve. It takes 3-6 months to get where you need to be + if you are running in high temperatures it will take longer. If you keep to the low heart rate you can do lots of training but don't increase your daily and weekly mileage by more than 10% a week and once a month have an easy week when you reduce mileage to allow the body to recover and rebuild.
As regards your high blood pressure it sounds like you may need to reduce your training heart rate by 10. You can ask the experts on Phil Maffetones website https://philmaffetone.com/180-formula/ I would also check with them about the HIT training. The HIT training sounds too much to me.
I would also check with your doctor about the high blood pressure
Best wishes
Balavan
Reply
Ron LeightonMay 26, 2021 at 4:18pm
this is very helpful. I have been following a walk run Facebook group for several months. This week I started to use the walk run training method. I only have a month until I run a 5k but I think this training will help me.I have run pretty consistently over the past few years with a pace of 8:30 to 9:15 over past couple of years (I am 65). However my heart rate is in the 160-170 range. Reply
Balavan ThomasMay 28, 2021 at 11:24am
Hi,I hope your training for the 5K goes well. If you read all the guide lines in the article and follow them closely it will help.
Best wishes
Balavan Reply
DaveMay 15, 2021 at 5:06pm
Thanks for the info, really good stuff. I've tried this method over the last week. I'm 47 and have been running regularly for quite a few years now. I've found that if i run fasted first thing in the morning, I can stick within 123-133bpm for 4miles or so at 7.45 min/mile pace or thereabouts before my heartrate starts to rise and i have to slow down or walk. However, if i run after having had breakfast and a cup of coffee, I'm nowhere near and would be at 150-160bpm from a mile in, even if i slow down to 9-10min/mile pace. Is it normal for fasted runs to have such an impact? Should you run fasted for this method? ReplyBalavan ThomasMay 17, 2021 at 2:55pm
Hi,It's a good idea to wait for two hours or so after eating a main meal before any running session and especially for a low heart rate training session. Coffee is also likely to affect your heart rate.
Best wishes
Balavan Reply
ericMay 3, 2021 at 4:48pm
hiim 40 yr old male whose has been running and racing consistently for the last 5 years, minus covid racings season. my heart rate is still avg around 150-60. is that too high? do i need to dial it down further? according to the chart, i should be avg around 140s. thank you Reply
Balavan ThomasMay 17, 2021 at 2:48pm
Hi,Yes your training runs should be at 140 heart rate. If you have been improving your times for the last two years and not had any illness you could increase to 145 ( check the section on modifications in the article)
Best wishes
Balavan Reply
Lisa WApril 27, 2021 at 1:18pm
Finding as soon as I run my heart rate increases to 180 I have gone back to walking / running to try and keep it down it average 146 but looking at the run segments it goes to 170/180. I am coming back after overtrain I reckon as I was running marathons and the last one I eat Oct 20. I got Covid after that and was the sickest I have ever been. Only now nearly feeling better but want to look at permanently getting my hr down to stop this happening again.I am 39. ReplyBalavan ThomasApril 29, 2021 at 10:59am
Hi Lisa,Yes you will have to walk a lot at first. But keep going and after a while you will be able to run for a short distance. Then after 3-6 months ( It could take you longer as you have been ill) you will be able to run further and further with the low heart rate.
Regards
Balavan Reply
Lawrence DsouzaApril 26, 2021 at 12:56pm
Hi, I’ve been an athlete in the last and jog regularly. But I’ve noticed that my heart rate is high even with a minute of jogging. Although I can continue to run and feel tired after about 4k. How do I train to keep my heart rate low. The easier is to just start walking. But I seem to be doing that more than jogging ReplyBalavan ThomasApril 29, 2021 at 10:52am
Hi Lawrence,Yes you have to walk a lot at first. Each month you will be able to run a bit further. After 3-6 months if you have no health problems you should be able to run easily with the new low heart rate.
All the details are in the article.
Best wishes
Balavan Reply
philApril 26, 2021 at 11:09am
I’m 16 years old and I’m applying for the military once I turn 18.My cardio sucks.Everytime I go on a runI get shin splints for the next week.I decided to focus on building calf strength and mobility stretching to fix this.However I am planning on improving my cardio soon .I have a plan to do Fartleq training and Running with a low heartbeat and slowly progressing to long distance .Since my cardio sucks currently , should I still do this method or will it be to slow in order to get fit.Should I be fit before starting heart monitor training.Thanks. ReplyBalavan ThomasApril 29, 2021 at 10:48am
Hi ,If you are getting shin splints this is normally because you are overstriding and landing on a straight leg with a heelstrike. This is high impact and can lead to shin splints. So try shortening your stride so that you land on a bent leg with a whole foot landing . This is more efficient and low impact.
You don't have to be fit to do the low heart rate ( MAF) training . In fact doing the MAF training is a good way to become fit. Try to do all your training runs with a heartrate of 165. Once you can achieve that which can take 3-6 months then you can introduce speedwork. Have a ratio of 80% MAF training to 20% speed work.
Then by the time you are 18 you should be fit and healthy. Reply
SteveApril 20, 2021 at 2:35am
Greetings Balavan,Great read and it has already helped me mentally. I am 50 and have been trying to get back into running. I have been running off and on for years and just haven't gotten any faster (and we are talking about 5mph race pace). It's frustrating because I just haven't gained speed and quite frankly my endurance is not getting better either. I assumed it was due to the staggering of my training due to real like. I might run four or five times a week for three weeks, and then not have a chance to run at all for three weeks. Now I am thinking it might have been partially that, but maybe also to my approach that 'pressing' would make me get faster more quickly. I typically jog at 150 bpm, but on interval days get into the 170's.
I recently bought a treadmill due to my age to run in a more controlled environment in case I have a health issue (versus my normal trail running). It comes with a subscription service and one of the programs preaches a lower heart rate approach. I was still jogging well above the recommendation and really seeing no speed improvement, though my endurance was finally getting better. I started the second series and the low heart rate was emphasized even more heavily. I decided to do as instructed and back my efforts all the way down to the suggested 130 and it has been a depressing couple of days. I have to run so slowly and even sometimes walk to maintain that heart rate and it saddens me. It feels like I am going so slowly and I just thought that there was no way this was really helping me.
Reading this article not only has made me want to learn more, it has strengthened my resolve to see this training through. It might not work, but at least now I know that it has for others and I shouldn't dismiss it. Now I will be really focused on hitting those numbers and not overdoing it.
I greatly appreciate you taking the time to put together this article, as well as your style of making it easy to read.
Than Reply
Balavan ThomasApril 20, 2021 at 9:55am
Hi,
I'm glad to hear you found the article helpful. It is tough at first and you do have to walk a lot in most cases. But it gets easier each month. After three to six months you should be able to run at your normal training speed with the new low heart-rate. Then each month after that you will get slowly faster each month.
Good luck with your training.
ReplyBest wishes
Balavan
JayeshApril 6, 2021 at 11:38am
Hi Balavan,I am 52 years, BMI is 26.1 (168 cms x 74 kg) and am aiming to do 5 km, as the 1st goal. I walk-jog 2 to 4 days a week, Typically 2-3 km per day.
While jogging, my cadence is around 170 SPM, and my speed is around 7.5-8.2 kmph. However, I cannot sustain this for a long duration, typically 3 minutes, my BPM reaches 160+
Recently I have bought a Fenix 6S watch and am in the 2nd week of their 5K program.
I recently learnt about the low heart rate training - however i reach the heart rate of 120 BPM while brisk walking. Can you please advise how to proceed? If you can share your phone number, i can give you a call
Reply
JoApril 6, 2021 at 8:23pm
Hi Jayesh, I’m a similar age, aiming for a 120 hr. Like you I have found that a brisk walk produces 120, with very few opportunities to break into a jog. I’m hoping this will improve and am interested to see what the official reply is! ReplyBalavan ThomasApril 20, 2021 at 10:17am
Hi,I had to walk a lot at first. It just means you have to improve your aerobic function. Keep walking and after a while you will be able to walk faster at that heart rate. Then eventually you will be able to run for a short distance. After 3-6 months you will be able to run continuously slowly at first and eventually at a good speed. So you need lots of patience at first but it will pay off for your long term heart health.
Best wishes
Balavan Reply
AmeliaApril 27, 2021 at 10:15pm
It might be worth noting that typically ones heart rate will spike for the first 5-10 min of activity and the it will drop down. This is called Cardiovascular Drift. It is the body and cardiovascular system warming up. For example mine spikes to 165 for about 8min and then drops down to 135/145 on 10 mile easy run. You can decrease this spike by warming up slower.HR is also effected by psychological stress. For example, the knowledge that you are about to be sweaty and uncomfortable can raise it a few beats.
Dehydration and lack of sleep greatly impact HR. I had 1 day where I was up all night for work completing a project. The next day my hr was 130 while walking! That's a signal to chill out. Reply
SachinMay 18, 2021 at 3:04pm
Just recently I took to MAF walking and biking. I scanned through the posts, not wanting repeat questions already answered and I see the above case by Jayesh to be exactly what stage I am at. 129-130 based on my age and health profile as defined by Phil Maffetone, is what I am targeting. And like Jayesh, I am barely able to do brisk walking at that rate and there is some more walking speed I can achieve but that would take me above 129. So running is currently out of question. Even as I start to slow jog at around 119, in the next 10 seconds it spikes up to 130 and as I stop the run and go back to walk, it continues going up to 138-140 before it starts reducing again. But yeah, I am not losing my patience. I do see some improvements in my resting heart rate that has started averaging to < 60 as against what I used to see a couple of months back (around 75)Problem, once I reach 125 level while brisk walking is - to maintain that level without letting it drift above 130. I try to slow down the moment it crosses 125 but despite that it sometimes does cross the target rate. Is that fine to occasionally let it drift beyond the MAF rate? In trying to manage the HR, I end up in a range between 115-132 Am I going good or should I strictly maintain a narrower range around 125?
Thank you for a very nice article and equally good thread of posts and your replies to them. Reply
Hugo LuziaMarch 8, 2021 at 9:36am
Hello,I'm Hugo from Portugal. Thank you for the very interesting article.
I have been running +/- for 3 years now. First main objetive was to finish a half marathon, never followed a training plan at 100% but managed to do some 10k and 21k throughout these years, although it seems I cannot progress in speed.
Now I have started a Polar running program for the 21k. I am 38 so it puts my zone 2 from 110 to 127 and zone 3 from 128 to 146. Following MAF calculation, considering I am asthmatic (-5) and that I may be having dificulties progressing (-10) it strikes also at 127.
Do you recommend keeping the Polar defined HR zones?
The base phase is mostly zone 2 + 3 (48% + 36%) with one day interval training in zones 4 and 5.
Thank you again!!
Regards,
Hugo Reply
Balavan ThomasApril 20, 2021 at 10:08am
Hi Hugo,
ReplyI would recommend keeping to 127bpm for your all your training. You can experiment with trying speed work for up to 20% of your training. But if it makes it more difficult to get your heart rate down to 127 for the rest of your training (which is the problem I had). Then I would avoid the speed training for the first three months until you have mastered the low heart-rate training.
Best wishes
Balavan
Carla BrewerFebruary 22, 2021 at 7:50am
HelloThanks for the info.
My questions are:
Should I Run 6 days a week or less?
How long should my runs be ?
Should I measure Kms or minutes?
I’m 51 usually run 3 to 4 times a week , this year 2021, I have ran 2 halfs and want to improve my heart rate since I noticed my heart rate is average 165 and max 185 while racing at 2h:06min half marathon Reply
Balavan ThomasMarch 26, 2021 at 10:56am
Hi,I would keep your training hours the same. Train for the same amount of time you do at the moment ( time not distance) Do the MAF training on your runs. It normally takes about 3-6 months to be able to do your runs with the new low heart rate at your normal training pace.Then you can do 20% speed work to 80% MAF Training if you want to increase speed
Best wishes
Balavan Reply
Tiago BarretoFebruary 12, 2021 at 11:02am
Hi!Tiago from Portugal here! Thanks for your article!
I'm 43 yo and decided to give it a try on Low Heart Rate Training (started 1 month ago).
I am running 4 to 5 times a week (5km) slightly over 8min/km (under 140bpm).
Before my training pace was around 6min/km.
Is this trainin volume ok or should i change it?
Thanks a lot,
Regards,
Tiago Reply
Balavan ThomasFebruary 18, 2021 at 1:18pm
Hi,Your training volume sounds fine. As long as you can maintain your heart rate at the right level then that's good.
Best wishes
Balavan Reply
Justin PfefferleFebruary 12, 2021 at 2:47am
Just dropping in to say I've had huge fitness gains in about 3 months of training almost exclusively at 60-70% of my max heart rate (i.e about 120 bpm). At first this meant I had to run really, really, really slowly--like, 6 min / KM. After several weeks of logging pretty decent volume at this level of intensity (about 100-120KM / week) I can run much faster and keep my heart rate at that low number. Today, for instance, I did a 16KM run holding a pace of about 4:45 / KM which felt very easy--I'd call it a "jog"--and my heart rate never exceeded 120.If anyone wants an excellent, readable book on this topic, check Matt Fitzgerald's 80 / 20 Running. Reply
HayleyJanuary 31, 2021 at 8:30pm
Hi, I just stumbled upon this article while searching for a rather strange question regarding this method. I was introduced to.it about a year ago and personally I love it. However my heart rate seems to run really really low. For example today I ran for 2 hours, my average heart rate was 117 and my max 131. I did not once check my heart rate while running as I felt comfortable. Now I run this at a super comfortable pace for me (I could trot all day at this pace). I'm just wondering is this doing any good?I have started to push myself in sessions during the weeks, so I do push myself too, but my max heart rate even then seems to be super high if I look at the values you cite, mine highest I've gotten is about 146..... So just interested to know more regarding what is considered beneficial seen as mine seems so low, I'm running comfortably and we'll....rather enjoy it! Reply
Justin PfefferleFebruary 4, 2021 at 9:30pm
Hey there. I might be able to help. Most elite runners follow a principle of polarized training (often referred to as 80 / 20). That is, they do 80% of their total mileage at a very easy pace (within the aerobic heart rate zone, which you're doing most of your runs at, as per what you say about keeping your heart rate sub-130. For 20% of their training, they do high intensity work (tempos, fartleks, high intensity intervals). Aerobic load is foundational, but it's not the full story. So if you're doing *some* high intensity work, that's not just ok, it's ideal. But definitely keep balancing that with lots and lots and lots of low intensity work. The thing that separates elites from ordinary runners (like me) who follow the 80 / 20 principle is a) obviously, talent and b) volume. So they wind up doing quite a lot of high intensity work during a week, but that's because they do a HUGE amount of low intensity work and the 80 / 20 ratio holds. Hope that helps! ReplyBalavan ThomasFebruary 6, 2021 at 12:05pm
Hi Hayley and Justine,Yes it's best to build your aerobic fitness first by training exclusively with the low heart rate training (MAF) for 3-6 months to build a strong base of health and fitness (if you overtrained,older,injured or ill it can take longer than 6 months) After you have been improving in your training for 3-6months or you start to plateau in your training then you can start to do some speed work.
Most runners respond well when their training is 15-20% anaerobic and 80-85 % aerobic ( MAF training).
Best wishes
Balavan Reply
Justin PfefferleFebruary 12, 2021 at 2:42am
I think it is worth saying that many coaches who follow the polarized training protocol described above also ascribe to a theory of "non linear periodization." That is, instead of saying "you should do 3-6 months of training exclusively in x heart rate," they prioritize training in a low heart rate, but do a *bit* of speedwork even at the beginning. This is mostly for neuromuscular reasons: training the brain to communicate with the muscles to fire, and with low enough volume that recovery shouldn't be an issue. ReplyBalavan ThomasFebruary 18, 2021 at 1:33pm
Hi Justine,
ReplyAs you know everyone is at different levels with their fitness and health. My main interest is to have healthy runners and then when that is achieved then runners can work on their speed without compromising their health. There is a more in-depth response from Phil Maffetone's website.
Best wishes
Balavan
Joel BeanJanuary 31, 2021 at 3:53pm
This seems impossible. My resting heartrate is 48BPM. I'm 64 years old. I currently walk 4MPH for 60 minutes maintaining 135BPM.If I use this method, my target heartrate would be 116BPM. This would be a treadmill speed of about 2.5MPH.
How am I supposed to "run" at 2.5MPH. It's not possible.
Help please.
Thanks. Reply
Balavan ThomasFebruary 3, 2021 at 12:41pm
Hi Joel,Soon you will be 65 then you can follow the guidelines below. But meanwhile you will need to walk until your aerobic capacity improves which can take 3-6 months for most people but can take longer.
If you are over 65 and have been training for over two years without injury and you don't have asthma or more than two colds or bouts of flu a year and are improving your race times or performance then you can add up to 10 heartbeats to your low heart rate training if you feel your body can cope with that.
Best wishes
Balavan Reply
rolandJanuary 30, 2021 at 12:07pm
Good article Balavan!I started MAF for the second time on June 2020. Before that I used to run 7:30s m/km (slow runner). When started MAF I had to walk most of the time, so my pace was around 11m/km. This January my pace have improved to 9:30m/km on the road and 8:15 - 8:45 on treadmill. I didnt run on treadmill when started MAF so cant compare.
Should I spend more time on treadmill to increase my road pace or mix the two. I run about 40km a week Reply
Balavan ThomasFebruary 3, 2021 at 12:28pm
Hi Roland,
ReplyIf I were you I would concentrate more on road work. You can also do some treadmill running if you want to. But running on a treadmill is different to running naturally. Remember that it can take 3-6 months to make progress in your MAF training (maybe longer if you have health issues or have been overtraining and are burned out.)
Regards
Balavan
Marian SatkoJanuary 26, 2021 at 5:28pm
Hi Thomas! Hello folks.Really excellent article. Thanks for that. I fully concur. If audience doesn't mind I shortly ad my story. I am 52 and run approx. 1000km a year. The only matrix I was used to observe was speed. Every run at maximum speed. Last year I started to observe fatigue, flu and other overtraining symptoms. Indeed, my heart rate was almost without exception in ZONE 5 (extreme zone above anaerobic ones). All my running watches FENIX 6 and Apple Watch 6 warned me that there is zero aerobic or relax training (ZONE 1 ZONE 2 and ZONE 3). This led me to VO2MAX rapid decreasing even though my time was improved. After these heavy runs - 4 times per week minimum-, I felt tired couple of hours and my heart was problem to get quiet - it hangs at 80-90 bpm for hours. And here is the reason why I write so long. In January 2021 I started to feel some troubles with my heart. Palpitation and also tachycardia with no reasons. My night heartbeat is 48-55. Daily rest heart beat about 55-60. But run was 165-175 for 40-50 minutes. After this experience I get worried and did several cardio examination (EKG, ECHO, Heavy exercise EKG, Spirometry, Blood tests --> all good) So the reason was overtraining. Early January I combined my Apple Watch (could be also Polar or Garmin) with STRYD and TRAINNINGPEAKS. Paid professional training program for 10km slow run (cost 40 EUR for 20 weeks) and started to training. The point is that new coach led me to exactly what Thomas write above. My training Heart beat is 119-125 bpm or for short distances 129-134 bpm. I am in third week and guess what? I feel perfect, run 10km came home and I am not tired! While my condition and VO2MAX are improving, The Fitness Form as well and Fatigue decreasing. Amazing!. Of course some palpitation 3-5 per day (second or two long) are present but it will gone.
So take care runners and wish you a thousands of kilometers/miles at cadence/pace that not so important like your heart. Thank you Thomas for motivation!
God bl Reply
Balavan ThomasJanuary 29, 2021 at 10:54am
Hi Marian,Thanks for sharing your story. I'm glad to hear the low heart rate training is going well for you. As you say it's very important for your long term health to train at the right heart rate. Surprisingly using the low heart rate training you can also improve your performance over time with the bonus of not over stressing the heart.
Best wishes
Balavan Reply
AmandaJanuary 12, 2021 at 3:34pm
Hey there. So intrigued by this and grateful I found your site. Wondering what your training schedule looked like while you were training in those first months as you went progressed from walk/run to returning to your typical pace while maintaining lower HR? I imagine that makes a difference for how long it will take to affect MAF. Thanks! ReplyBalavan ThomasJanuary 13, 2021 at 9:47am
Hi,
ReplyI was exercising 20mins a day when I was doing my low heart rate training. It's a good idea to do something similar when attempting to lower your heart rate and transition from a run/walk programme. When I had made some progress I would have one day a week when I would run for longer while still trying to maintain the low heart rate.
Best wishes
Balavan
Amanda AlbaJanuary 14, 2021 at 1:46am
Highly doable, that's great. Thank you! ReplyBalavan ThomasJanuary 14, 2021 at 10:30am
I hope your training goes well.Best wishes
Balavan Reply
RobbieJanuary 11, 2021 at 6:34pm
Hi Balavan,I am starting out running again after about 1 year (previously I have run numerous marathons, half harathons etc.), I am trying to run based on heart rate and find that I'm not going very fast at all and I'm walking in zones 1&2 (I'm using a Polar running plan) and I'm nowhere near my normal training pace of 7 -8 minute per mile. I'm just wondering will the speed I'm running at eventually get back to where I was (or even better faster) if I persevere? Thanks. Reply
Balavan ThomasJanuary 12, 2021 at 12:02pm
Hi,If you follow the guidelines for low heart rate training in the article I wrote you will take about 3 months to get back to your normal training speed with the new low heart rate. Then each month you should slowly get faster as your heart and lungs become more efficient.
Regards
Balavan Reply
CarlyJanuary 7, 2021 at 12:57pm
For this to be successful, will I need to do every run at this low rate or just most runs? I recently did a 10k and I’m wanting to train up for a half in April. I know my HR is crazy high (average for the 10k was 194 and I’m 23 years old), but I want to be able to train for the half still. I’m mainly worried about my HR being that high for too long during the half. But I still want to be able to run it at a decent pace (11-12 min/mile if possible—I did 11 for the 10k yesterday). Do you think I have enough time to do both the low HR and train for the distance? Thanks!! ReplyBalavan ThomasJanuary 11, 2021 at 9:18am
Hi,Ideally do all your longer runs at the low heart rate. It usually takes about 3 months for you to be able to run at your normal training speed with the new low heart rate. On your race day you can allow the heart rate to come up a little higher for the race itself.
Best wishes
Balavan Reply
Douglas RiddickDecember 31, 2020 at 1:40pm
Hi,Is there a marathon training programme that can be used for the MAF method as I cannot seem to find one. I would like to try this out fully incorporating this plan. Hopefully in May 2021 the race I am looking at will not be cancelled. I am nearly 70 years old (male) therefore Heart rate training will be at 110 with a lot of walking I am sure.
Thank you
Douglas Reply
Balavan ThomasJanuary 11, 2021 at 9:30am
Hi,Its best to master the low heart rate training first and then you can start looking at marathon training. Start of with a low mileage training plan and then gradually build up distance once you have mastered the low heart rate training which usually takes about three months.
Best wishes
Balavan Reply
Matt JamesDecember 29, 2020 at 10:38pm
Hi Balavan,I'm 52, mostly road cyclist (average 100 miles a week) and I like running as well, but I keep injuring the inner left calf. I have had 3 herniated discs over last 20 years as well which may be a factor. I'm currently doing slow 5k runs at around 10 mins/mile and my hr is around 160.
I'll ride 100 miles at 17-18mph and 150bpm average. Max is 197 and resting in high 50's.
When I run my hr is super high which makes me think this would be good for me. Given my profile, have you got any further advice for me?
I'd love to run regular 10k's and the odd 1/2 Marathon without fear of injury and with a much lower hr.
Thanks for any advice in advance!
Matt Reply
Balavan ThomasJanuary 11, 2021 at 9:24am
Hi,My advice to you would be to practice the low heart rate training on your bike at first. As long as you avoid hills it should be easier to do it on the bike. When you have mastered it on the bike you can try it during your running training. You will have to start with a run/walk program. Just follow the guidelines in the article.
Best wishes
Balavan Reply
MeridithDecember 29, 2020 at 3:26am
What is the goal of this method? I get that it is to increase pace at a low heart rate, but why is this valuable? If running is being used as a method of weight loss, for instance, wouldn’t you want your heart rate higher as this means more calorie burn? For instance, if I can currently run 8 miles in 60 minutes and my heart rate averages 160 (spiking to 170 oh hills) if I followed this method the goal would be that same time/distance but at 155 heart rate. That would technically mean I’m working less hard/expending less energy as the effort is easier for me. Wouldn’t this mean weight loss becomes more difficult and will need to run more/faster to get the same results? Sorry, just a little confused on the point. ReplyBalavan ThomasDecember 29, 2020 at 12:29pm
Hi Meredith,
ReplyThe goal of the method is to run in the most efficient way possible to avoid over training and ill health. As a side effect it is the most efficient way to burn fat and create lean muscle. If you run at a higher heart-rate and go from aerobic to an anaerobic state you may burn more calories but they will be sugar rather than fat. Also it will not train the body to burn fat throughout the day. So if you want to burn fat it's best to do the low heart rate method.
Best wishes
Balavan