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Train Slower to Race Faster

Writer's picture: sandrabarden1sandrabarden1

The Basics of MAF Training

The theory behind MAF training (Maximum Aerobic Function), is to build up your aerobic base so that your body can learn to run faster and faster at a lower HR. This delays the time when your body needs to use the anaerobic system, which means you can run longer and faster before your body begins to tire.

With MAF Training, you run by HEART RATE as opposed to speed and pace.

Many people don't realise, but all races from 800m upwards use a combination of aerobic and anaerobic energy. Within that there is also a comfort zone and a critical zone. The critical zone is usually where races are won or lost.


The longer the race the more you rely on your aerobic system, so it makes sense to develop it using MAF training. However for shorter races, strengthening your aerobic system, means you can rely on it more and so you delay moving into your critical zone. This is why developing a strong aerobic base is so important.



MAF training not only results in you running faster at a lower heart rate, but it also helps develop lots of other systems in the body. These include:

  • Your heart muscle gets stronger

  • Your mitochondria (the parts of cells that turn the sugars, fats and proteins that we eat, into usable energy) increase in size and volume, which means more energy for your muscles

  • You will develop the number of red blood cells, so more oxygen going to your muscles

  • Your physical stress levels decrease * yet you still get the SAME PHYSIOLOGICAL ADAPTATIONS as running at the top end of your aerobic zone

  • You mostly burn fat for energy instead of carbohydrates. If you do some fasted MAF training, which is very easy to do due to the low intensity level of the session, then you will improve your ability to use fat as a fuel source, thereby increasing the longevity of your carb stores

  • Reduces injury risk

  • Since there is less stress on your body, you can train for longer or more frequently. This is great if you are training for a longer endurance event

  • And don't forget how great it feels to do a long run, or ride and come home feeling like you could go out and do it all again - knowing you're getting the necessary aerobic base gains


* Stress responses potentially activate the hypothalamic-pituitary-adrenal (HPA) axis and autonomic nervous system (ANS) sufficiently to increase catabolic and stress hormones, inflammatory cytokines, oxidative stress, and promote other physiological changes that, without proper adaptation, can significantly reduce rates of fat oxidation and impair health and fitness (Siegl et al., 2017).



Aerobic vs Anaerobic - why they are important

We have 2 systems in our body for providing energy. The aerobic system and the anaerobic system. What people don't realise, is that research shows that doing most of your running/cycling/swimming in your aerobic zone (up to approx. 80% of your HR max), is the safest and most efficient way of training your body


Aerobic system:

The aerobic ("with oxygen") system, uses oxygen to convert fat, predominantly, to energy in order to power your muscles. This system relies on an abundant supply of mitochondria. Our body has a huge fat store (even skinny people), so with a well developed aerobic system, you can keep on running for a very long time.


Anaerobic system:

The anaerobic ("without oxygen") system comes into play when there is not enough oxygen for your needs. For example, when you are running hard and fast, you are using up oxygen faster than you are taking it in. In order to create the energy that you need, your muscles start to break down their supply of sugar (glucose). The anaerobic system tires quickly and your body glucose levels are in limited supply, so you cannot run very long using your anaerobic system.


Does this mean I have to do ALL my training at MAF?


Any endurance sport that predominantly competes over a 'season', by default has an off season. The ideal time to embrace your MAF training is as you start the post racing season and have several months to work on building your aerobic base. This year, 2020, triathletes can start even earlier as most don't need the traditional break in October due to the lack of racing this year. Why not get a head start and tap into MAF training now ......


As to how much, then you will get a variety of answers based on which coach or expert you choose to read, from 100% of your training to around 85% of your training. Personally I like the idea of occasionally firing up the fast twitch muscles, and adding some variety to training sessions over the long winter period, so I subscribe to the 85/15 pattern on the whole, though there may be several weeks when I am completely following MAF simply due to the sessions/weather/company etc


What could training look like?


Of course it could be just 100% MAF training - possibly the quickest route to achieving the changes you're looking for. But many athletes struggle to do all their training in this zone for prolonged periods


To keep it easy, simply do 1-2 sessions that incorporate some rep work, for every 8 sessions that are MAF training. You can then alternate through your disciplines, if you are multi-sport. Don't bother trying to work out times, and percentages of times, and remember this doesn't mean per week or fortnight. Just keep a record of how many training sessions you do and slot in the faster sessions as and when suit you to maintain an 8:1 or 8:2 split.


HOW DO I MEASURE?


* Find a route/course that is predominantly flat and easily repeatable. Approx. 5k run, or 20k bike.


* Time yourself over the route, KEEPING TO THE HEART RATE ZONE THROUGHOUT. Speed, pace etc are all irrelevant


* Record your final time


* Repeat your test after 8 weeks. Try to repeat as close as possible the conditions, how tired you are, time of day, fuelling etc. DURING THE FIRST 8 WEEKS KEEP TO MAF TRAINING FOR ALL YOUR SESSIONS IF POSSIBLE.....if not then as many as you can, ultimately if you're going to give it a go, then give it a proper go....!


Calculating your MAF Heart Rate

MAF training is centered around your MAF heart rate. Using a specific formula based on age and current health, you calculate your MAF heart rate based on your HR.


As a general rule your MAF heart rate is 180 minus your age. If you have been training well and not been injured or ill for quite a while then you can add around 5 beats. If you have been missing training, recently ill or injured then remove 5 beats. That said there are many coaches who feel there is a little more wiggle room than that - I should be training at around 127bpm according to the above formula but actually I'm very comfortable at 130-135 so I have adapted up slightly. How have I arrived at that number ? I can still breathe through my nose during a lot of the run....... Is that accurate, well that's a good question. I do know it means I am at the lower end of my aerobic zone. For anyone using Garmin (with accurate data entered) then it also puts me well into the 'Easy' rather than 'Aerobic' zone.


See what these athletes think:


1. https://philmaffetone.com/mark-allen-on-going-slow-to-get-fast/

2. A MAF Journey : Before I started MAF training I had been running for about 3 years. I trained like most other people around me. Train hard, train fast and push yourself as much as you can. At first, I improved and got faster and was regularly placed in the top 3 for my age group during races. However, my improvement and physical health soon started to crumble. I seemed to be getting frequent injuries whether it was my Achilles or my IT band or something else and my race times were not improving. In fact, they were regressing with having to take time off on a regular basis.


Gradually my runs became less and less enjoyable and I started to dread the faster workouts or my long runs. I knew then it was time to change my training method, as after all I did really want to enjoy running again. In November 2015, I discovered MAF training. I bought Dr Phil Maffetone's book, read it over and over and then began my journey of very slow training.

At first, the average pace that I could run whilst keeping my heart rate at or below 125 (my MAF heart rate), was 15:17 minutes/mile or 9:30 minutes/km. Slow.


I could only run or shuffle on the flat and any slight incline, like stepping up a pavement or a small slope, meant I had to walk to keep my HR down. My aerobic system was obviously pretty poorly developed. I was so embarrassed by my slow shuffle, that I would purposely find running routes where I wouldn't meet anyone that I knew and I avoided putting my runs up on Garmin.


I was also not sure if this whole MAF thing was going to work for me. I didn't know anyone who did it, as it was just something I had discovered on the internet. It was kind of an experiment that I "hoped" would work.


However, as the months went on, I suddenly realized that I was getting faster but at the same heart rate. It took a while mind you and I understood now why everyone on the forums said to give it at least 6 months. 


After 6 months of "MAF-ING", the racing season started. I was pretty panicked and nearly backed out of my first race as I wasn't sure how my body was going to cope. I had done next to no traditional speed work, whilst everyone around me had been sweating their guts out doing intervals and tempo runs.


However, when my first race was over I was a total convert to MAF. Not only had my legs not forgotten how to move fast but they were faster than before and I didn't once have that feeling that my lungs were exploding or that my heart was going to jump out of my mouth. Since then I have got personal bests in 5km, 10km and half marathon distances.


You may be wondering whether you have to do MAF training all the time and forever. That depends on what your goals are. If you are happy running slower, are enjoying the benefits and are feeling in good health, than perfect, stay with MAF.


For me, who likes to do races from 5 km upwards, I personally do also need to stress my body with some speed-work every now and then. This gives me a mental boost more than anything, but does also remind my muscles that they can run fast if they want to.


I currently do a base period of only MAF training during the winter months when I am not training for any races. So this could be say a 4 month block. Then when the racing season is starting, I will incorporate some speed work but not more than 20% of my total weekly running time.





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