Many beginner runners, or runners in general, get so wrapped up in the number of miles they run per week or how fast they are running. And I get it, it's hard not to compare yourself to others. Strava envy is a real thing.
If you want to liberate yourself from these metrics, I would suggest MAF training. I learned about MAF this summer from Greg, a member of the Billy Yang Running Community on Strava and it has really changed my running. Every workout should have a purpose and MAF has a clear purpose.
MAF stands for Maximum Aerobic Function and was developed by Phil Maffetone. If you want more information, you can read his book. MAF is the heart rate (HR) where you are mostly using your aerobic system to generate energy from stored fat in your muscles and oxygen (vs. using mainly glycogen as a fuel source). Training at MAF automatically results in lower intensity running with more natural form. Improving your aerobic fitness will allow you to run farther. This is a great approach if you are trying to build your endurance and if you want to avoid injury, or are just coming back to running from an injury.
To train at MAF, simply take 180 and subtract your age. So if you're 45 years old, your MAF heart rate would be 180-45 = 135 beats per minute (bpm). You want your MAF runs to be between 125-135 bpm. Your first few running sessions will likely be run/walk sessions. As soon as your HR goes above your MAF, you should switch to walking until your HR settles down to your MAF. Then you can start running again. If you are injured or ill, subtract 5 beats from your MAF HR. If you've been running consistently for 2 or more years, you can choose to add 5 beats to your MAF.
A good beginner work out would be:
- 10-15 minutes of a walking warm up. Get your HR up to about 100 bpm.
- Run for 15-20 mins, or even less at your MAF. Remember to slow down or walk if your HR goes above MAF.
- Cool down walk for 10 mins
- Don’t pay attention to the number of miles or your pace. Just pay attention to the duration of your workout and your HR during your workout.
Stretching: Stretching works for some and not for others. Try not to stretch with cold muscles. I don’t stretch before running, but find that stretching after running when my muscles are warm helps.
To begin MAF training, you will just need a good pair of running shoes and a watch or chest strap that measures your heart rate.
Over time, you will find that you can complete your entire workout without walking breaks. Also, you will eventually run at a faster pace (minutes/mile) at the same HR. You should try to run exclusively at your MAF HR for about 3 months before adding in any higher intensity training.
If you can find a flat course or a track to run on, it will be easier to see progress over time. But, by all means, go out and explore the trails if you prefer to run on trails. Just power hike the hills to keep your HR at MAF.
Weather can have a significant impact on your HR. Heat and humidity will raise your HR. And for some, extreme low temperatures can increase your HR. Other factors that can impact your HR include overall stress levels, lack of sleep and caffeine. Generally, if you’re just beginning, try not to run more than 2 days in a row. Ideally, run 3 days a week with a rest day in between runs.
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