In Part 1 I discussed the traditional way of heart rate training. Another even simpler approach popularized by Phil Maffetone may be of some use as well, but it is not without its criticisms. Here’s some things to think about before jumping on board.
The Maffetone Method
The method is simple to follow and outlined on Dr. Maffetone’s website. Basically, subtract your age from 180 (with a few adjustments for injury history, illness, experience, etc.) and arrive at your aerobic maximum heart rate. For simplicity’s sake, we will use an average 30-year old male that needs no adjustment. His aerobic maximum heart rate is 150 beats per minute (bpm). Subtract 10 from this number to come up with a range from 140-150 bpm. The method? Keep your heart rate (HR) in this range at all times while exercising.
But Why?
The method focuses purely on improving aerobic fitness by way of helping the body burn fat more efficiently. If we can burn more fat at a particular pace and save our precious glycogen stores, then we can make our energy last longer for an endurance event. Our maximum aerobic HR, Maffetone proposes, is where we are burning 50% fat and 50% glycogen. Going too fast tips the scales towards glycogen too much and defeats the purpose.
The premise of improving aerobic fitness is a good one, especially since many runners of any experience level have an under-developed aerobic system. All well-known running programs feature an aerobic base building phase similar to this that features mostly easy running. The key word, however, is “mostly”! Maffetone’s strict adherence to only low HR training is what makes this more unique.
The MAF test
In order to track aerobic progress, Dr. Maffetone developed the MAF test. After a brief 5-10 minute warm-up, run 5 miles as fast as you can while keeping your HR below its maximum aerobic level. Note: As the workout goes on, you will have to slow down to keep within the range. At the end, take your average pace per mile and that’s your result. Repeat this test once every 3-4 weeks to see how it improves. IMPORTANT: if it stops improving or even worsens, this likely means you are ready to increase intensity.
This is where many of the success stories are seen. People report this pace drops significantly after just a few months of training this way. This tells me that their aerobic system was their main limiting factor and everything else was already well-developed.
Drawbacks
Despite the emphasis on the aerobic system for distances 5k and greater, there are other energy systems that need to be worked, even if briefly. Even in a base phase, it is good to include faster bouts of running, even briefly, to increase muscle activation and build strength. If it’s not developed early, it cannot be improved upon later. Like any good well-balanced diet, a little variety is needed! If you only stress your body in one way, your body will respond less and less to this stimulus
A Better Approach to Base Building
I actually don’t mind the premise behind the MAF Method because I think too many runners focus only on the “sexy” and fast workouts. This method brings a greater focus to the aerobic system and base building that is lacking. The bigger the base of the pyramid, the higher the peak!
But because of the lack of variety, I can’t fully support the MAF Method. Here’s a more well-rounded approach to building that base:
- Easy Running – you can use the MAF method for determining this or just keep it below 76% of your Max HR. Usually, they are similar. Try not to care too much about the paces here and focus on an effort that is easy.
- Speed Development – You can’t develop something that’s not there. Faster running builds strength as well as improved muscle activation and running economy. At the bare minimum, this takes the form of short hill sprints or strides. Both need last no more than 15-25 seconds for 4-6 reps, and you can easily tack them on to the end of an easy run 2-4 times per week.
- Other types of runs – A good way to incorporate different paces into the base phase while not overly taxing yourself, is through the use of fartlek runs. This might look like 4 sets of 5:00 tempo pace/1:00 easy. Something that’s not too taxing but still gets the body used to that faster pace of a tempo run while not fully running for the full 20 minutes. Again, this is just an example!
The Verdict
The MAF method, in my opinion, is effective in developing the aerobic system, but I believe it’s a mistake to neglect so many different paces for that long. Maybe the best approach is a hybrid approach that sprinkles in some faster running as I’ve outlined above. This will serve as a better springboard to peak training and peak workouts and of course, peak races!
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