Hey runners, As a passionate advocate of Maffetone training, especially for older runners, I want to share some insights that could save you from a lot of frustration. If you dive straight into Dr. Phil Maffetone’s training method, without proper preparation, you'll likely face several hurdles. In this post, I’ll explain why starting strict Maffetone heart rate training can be problematic and what I recommend instead.
The Benefits of Maffetone Training
Maffetone training is, in my view, the best training for us older runners. By using this method, you'll effortlessly run faster, build your aerobic endurance, and burn excess body fat. The core of Maffetone training involves keeping your training heart rate firmly in your fat-burning zone, using the formula 180 minus your age. For runners in their fifties, sixties, and seventies, this typically translates to a heart rate range of 115 to 125 beats per minute. And that’s where many of us hit a wall.
The Challenge for Older Runners
Most older runners can’t maintain their running pace at such a low heart rate, even on level ground, which often leads to adopting a run-walk approach. Every time your heart rate exceeds the target, you need to walk until it drops back down to the calculated rate. This can be incredibly frustrating and may take several weeks before you notice any improvement. Consequently, many older runners either never start or give up on Maffetone training before they see its benefits. That’s a big mistake. The primary reason behind this struggle is that many runners don’t know how to run slowly and efficiently. They are also more carbohydrate-dependent, which hinders their fat-burning ability. Moreover, they don’t run consistently enough to build a solid base and often expect immediate results.
Introducing Reverse Maffetone Training
As a longevity coach, I perceive Maffetone training as a lifelong pursuit, not just a short-term project. Before starting strict Maffetone training, I recommend a preparatory phase that I call "Reverse Math." This involves lowering your heart rate before strictly following your calculated Maffetone training heart rate. Here’s how my approach differs: - In strict Maffetone training, you keep your heart rate steady and work on increasing your running pace. - In reverse Maffetone, you keep your running pace steady and focus on lowering your heart rate at that pace.
How to Implement Reverse Maffetone Training
Instead of jumping straight into strict Maffetone training, consider a preparatory phase that I call "Reverse MAF Training." This method involves getting your heart rate down before strictly adhering to the calculated Maffetone heart rate. Here’s how it works:
Minimum Viable Pace** Start by determining your "minimum viable pace"—the slowest pace you can run without stopping over your usual running distance. This will be your running pace for the next several weeks.
Video Gait Analysis** Most older runners are inefficient at slow running. A video gait analysis can help identify areas of improvement in your form. It’s more effective to tweak your running form at a slow pace than at a faster pace.
Personalized Run Schedule** Commit to a personalized run schedule and work on becoming fat-adapted during this preparatory phase. Consistency is key to building your aerobic base. After a few weeks, older runners generally improve their ability to run slowly, begin to burn more body fat, and see their heart rate decrease at the determined pace. Once your heart rate gets close to the calculated Maffetone heart rate, you can switch to strict Maffetone training.
The Results
After a few weeks, many older runners become more adept at running slowly. They start burning body fat and their heart rate begins to drop at their minimum viable pace. Once your heart rate aligns closely with your calculated Maffetone heart rate, you can then transition to strict Maffetone training.
Addressing Skepticism
The Maffetone community might scoff at this approach since it deviates from the typical formula. However, given that you’ve managed to run without Maffetone training for years, taking a few extra weeks to prepare won’t hurt. Skipping this preparatory phase might mean you struggle, get frustrated, and quit, missing out on the fantastic benefits of low heart rate training.
Conclusion
If you are a runner in your fifties, sixties, or seventies and are tired of being sore and injured, and you want to run effortlessly with no injuries for the rest of your running career, consider my Reverse MAF method. For more personalized guidance, join our community and become a member at foreverrunner.com. I look forward to seeing you in the next episode. Happy running!
Herb the Forever Runner
Why older runners shouldn't dive straight into Maffetone Training