MAF Miles

[Sazzles9]

I have been running MAF miles for the last month after It was recommended to me by a friend who had a heart attack at 34. She did 12 months of MAF miles to get her back to where she was around the 6 min per KM mark.

Today I did a speed test over a KM to see if a month of MAF miles had paid off, and it really has. Improving my aerobic ability has taken 2 mins for the KM off my time.

More work to do but I have found it really helps.

It maybe worth a look 👀 ❤️

[SlowLoris]

Lots of miles at an easy pace is good for your aerobic base but otherwise I’m not a Maffetone fan.

[Grannyhugs Graduate10]

Just looked up MAF seems to be based on heart rate with some formula. All formulas result in me having to lead a sedentary life as I exercise with a very raised HR which returns quickly to low resting HR when I stop. Anyone else have this? What HR Were you training with Sazzles9 happy running 🤗

[Sazzles9 in reply to Grannyhugs]

I tend to run with a higher HR so I just add 5 to compensate for this and it works.

So I’m 46 so 180-46 is 34 but adding 5 makes me 139 which seems to be working nicely.

I had also suited me as it’s allowing me to build leg muscle after spending a long time in casts after a break Last year.

[SlowLoris in reply to Grannyhugs]

Calculating heart rate zones based on age is like buying a certain clothes size based on age. Yes there is a population average but it won’t fit many people. Some people will be way off.

[Grannyhugs Graduate10 in reply to SlowLoris]

I agree SlowLoris I’m 57 BMI 20 and will happily run and chat between 150and 180 😂😂 averagIng 167 for 1hr plus run. doctor happy with that so I’m happy. 🤗

[Fionamags Graduate10 in reply to Grannyhugs]

Well that is a relief! My running heart rate is also "too high" for my age - usually averages around 154 but resting HR is 57. When I first got my running watch it kept telling me to stop and have a rest. 🤣🤣🤣 I've switched off the alerts now.

[Grannyhugs Graduate10 in reply to Fionamags]

You can also change the bands to suit your own HR so it doesnt show you always running in red

[Fionamags Graduate10 in reply to Grannyhugs]

Good to know - thanks!

[Sazzles9 in reply to SlowLoris]

So you do what’s good for you

[SlowLoris in reply to Sazzles9]

It is good for me. Easy paced running builds your aerobic capacity. But the Maffetone quackery is not necessary. If you run at an easy breathing pace you will get the training benefits.

[Tasha99 Graduate10 in reply to Grannyhugs]

Just do zone 3. Your zones are in garmin. You can change the way it calculates it. It’s been the best thing I’ve done and changed the way I’ll train forever. You’ve got to be very disciplined though to make it work.

[Sazzles9 in reply to Tasha99]

Yeah zone 3 for me is what MAF works out to anyway

[Lucyintheskywith Graduate10]

What are maf miles ?

[Sazzles9 in reply to Lucyintheskywith]

You run keeping your heart rate at a certain level, so you end up slowing down but it improves your aerobic ability

[Tasha99 Graduate10 in reply to Sazzles9]

I can’t believe how much faster you can get whilst running so slowly 🤣

[Sazzles9 in reply to Tasha99]

Nor me, it’s the strangest thing. I did 10k in maf miles, I felt like I could keep going after I’d finished. Sometimes my gran could walk quicker 😂

[Tasha99 Graduate10]

I’ve been doing it too! I’m on week 10 of a 12 weeks plan. Started doing a speed session each week now. My 5k pace has improved massively!

[Hidden]

Crikey! 2 mins over a km is insane 😁😁😁😁 well done you!!

[martinhermanus]

I think the big plus is more kilometers per week and less burn out. Most people train too short and too hard so they are fatigued.