I would like to ask you for a favor. Do you have any positive experiences with low heart rate training, improved nutrition and limiting stress? Any feedback and tips for runners looking to improve in their running? It would be great to hear from our Extramilest community in the comments below! 15 great stories there already.
Pretty much every day I read messages from runners all around the world in our Facebook Group, on Strava, YouTube etc. Many of them have improved in their running. Not only have they become faster and stronger runners, but they also found much more joy in their workouts, and improved their overall health and happiness as well.
Example of runner’s feedback
Hi Flo, the first several weeks were the hardest part. I had to slow down to 9 to 10 minute miles to keep my HR <= 136 for age 44. But, progress came quickly soon thereafter. By the end of summer I could stay aerobic at 8:20 min/mile pace, and by race day in November around 8:00. I finished the New York marathon just a hair under 3:25. I resumed training, increasing my mileage, but continuing to keep almost all of my miles aerobic. Just ran the Phoenix marathon in February and was shocked to come in at 3:08 and change with none of the cramping that plagued me at the end of New York. Thanks again for all the information you’ve laid out! Also, for anyone else considering Maffetone/HR training, I strongly encourage trying it. Takes some getting used to if you have a “no-pain no-gain” mentality, but the results make it worth it – John
How I improved my own running
In 2013 I came across Dr. Phil Maffetone’s work and changed my entire approach to running by focusing on 3 areas. All 3 areas helped improve my fat burning abilities:
- slowing down most of my training runs to low heart rate
- improving my nutrition, cutting out processed food and limiting sugar intake
- limiting my stress at work and in my personal life
I shared this in an initial blog post in 2013 titled “How I trained to run a sub 3 hour marathon“. This post shares how I improved from a 4 hour 11 marathon to a 2:55 marathon. This blog has been read 150k times. This motivated me to continue creating more content on this topic, because it really helped positively impact many runners of all levels out there. Last year we started the Extramilest Facebook Group, which now has 1300+ runners from 38 countries supporting each other.
Initially slowing down your running by several minutes a mile is counter intuitive for most athletes. Several athletes find this frustrating at first to slow down and possibly also take walk breaks. With patience, consistency and understanding what might be blocking progress, many athletes experience significant breakthroughs and improvements.
2 blog posts that might help you improve:
- Overcoming frustrations with MAF low heart rate training
- 7 reasons why some athletes are not making progress with MAF training, and what to do about it?
It would be great to hear from you!
This is a great place for our Extramilest community to come in and share their experiences. Do you have any tips or recommendations for runners looking to improve? Any feedback for athletes considering starting out with low heart rate training? Thank you in advance!