MAF Heart Rate Training Explained by @runningproject

The above is an image from my first marathon in 2013(Great Ocean Road Marathon)

There has been one or two conversations in the chat channels about MAF training for runners so I thought it might be a good time to discuss this with the wider @runningproject group, as I was not sure if it is a widely known training method to help improve running and endurance.

The principles behind MAF were developed over years of scientific research by Dr Phil Maffetone where the individual runs at a specific heart rate zone which has been shown to help improve a runner's aerobic base while limiting to amount of stress on the body. The specific heart rate to run at is dependant on your age and allows you to train at a metabolic state which differs to other forms of training which usually has you training to a particular pace or speed. You are in essence training your body to use more fat as fuel compared to other energy sources.

It needs to be noted that training with the MAF method means that if you go over your specified heart rate you either slow down you run or walk until you're back under your specified MAF heart rate.

MAF stands for "Maximum Aerobic Function" which refers to aerobic system being used during the training and moves away from the "No Pain, No Gain" mentality of training attempting to limit any harm on the individual and allowing both new and old runners to start with minimal impact. Other benefits of this type of training is it reduces the runners dependency on sugar and carbohydrates, turn on the bodies ability to burn fat as fuel and helps control chronic inflammation associated with training.

Determining Your MAF Training Zone

To determine your MAF heart rate zone is easy. A simple formula has been devised where you take 180 and minus your age. For example, I am 40 soon, so my MAF heart rate will be 140bpm. Although it's a little difficult to site exactly on this heart rate during a run, it is usually recommended to plus or minus 5 to beats to give yourself a heart range to work with during your training.

The above formula has been shown to work on a majority of people but there are some instances where a runner may need to get a metabolic efficiency test to find out your optimal fat burning heart rate zone.

How Often Should You Be Using MAF

From the reading I have done, MAF should be used as much as possible as your pace at your specific heart rate should increase as you spend more time running at that heart rate. There is circumstances where you may want to add some speed or tempo runs to your training week in the build to up a race. But your long runs and easy recovery runs can be done at your MAF heart rate.

Testing MAF

It's a good idea to perform a test every four to six weeks to make sure you are still progressing with your training. A MAF test usually consists of 4km to 8km of running. Try to make sure the test is performed on the same running route each time to allow you to make a comparison from previous tests, so you can see improvements or not.

For more information see the following links:
https://philmaffetone.com/what-is-maf/
https://philmaffetone.com/want-speed-slow-down/

Now over two years ago, a pic of me running Ironman New Zealand

About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.

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