That was interesting ... and surprisingly difficult (but easy!)

[lourunrun]

I’ve been interested to read the posts about heart rate training over the past few days. I’ve not really given it much consideration up until now, so I started doing my own online research. The method that has caught my attention is low heart rate training (based on Maffetone’s ideas) where you learn to run at a much lower heart rate, initially by running really slowly. Then over a period over around three months your pace should gradually increase to around what it was before but while still maintaining a low heart rate.

So using the recommended calculation of 180 minus your age (59 in my case) I set my Garmin heart rate alarm at a maximum of 121. My usual running routes are pretty hilly, so I went back to running round (and around) the recreation field where I started my C25K journey just over a year ago. This field is undulating with some gentle but definite ups and downs. I found it really difficult to run slow enough to keep my heart rate below 121 especially on any upward inclines and had to walk a few paces every now and again to bring it back down to the required level. (I think I need to revisit the Japanese Slow running video.)

I ran for 40 easy minutes at a pace much slower than my C25K graduation run 8 months ago and could have continued much longer. I had started on Ju-Ju’s Magic Plan for distance and had reached 7km long runs (with an average pace of below 7 mins per km) but that isn’t so appropriate for using this method at this stage, so I am going to swap to the timed version, probably starting around week 4.

(I only ran 4.5km on my 40-minute run this morning - average pace between 8.34 and 9.37 mins per km)

I’ll be interested to see how my pace to heart rate changes over the next few months. I know that the first month is the most difficult and frustrating so hopefully I won’t lose patience with it too soon.

Has anyone else used this method - if so, have you any words of advice/encouragement for a newbie?

[Instructor57 Graduate10]

I tried it once only then decided not to bother as I ended up walking every minute or so to keep my HR below my MAF limit

[51mc Graduate10]

Yes, I tried it once, a week ago. I found it so stressful getting told my HR was "too high" most of the time, that I was exhausted by the time I finished my run! I decided that it wasn't for me!

[lourunrun in reply to 51mc]

Yes, I can sympathize with that - I was cursing my Garmin for nagging me this morning.

[RunWillie Graduate10]

I’ve just spent 3 months MAF training. I would love to tell you, I’m now running along faster than ever at a super lower heart rate but for me it’s still run/walk to keep within my maf range. I’ve just switched to a mix of jeffing 30/30 and run/walk keeping within my maf range. There’s so many factors that come into play. I live in Australia so heat is a big one. For those that can just run without having to walk within their maf range, I can see there would be a massive advantage to this training. Sadly, I’m still not there and patience is really needed. Think it can take 6months plus for some 🏃‍♀️

[lourunrun in reply to RunWillie]

Thanks for your input. There are so many different theories and ideas - it's difficult to know which to follow. I was happily just doing my own thing - then I started researching!! Now I don't know what to do. 🤔🤣

[RunWillie Graduate10 in reply to lourunrun]

It’s a rabbit hole 😂 The main thing is to get out there and find what makes running fun for you. I did C25K and Ju Ju’s magic plan and loved running negative splits and trying to get sub 30min 5k’s. However, I had two injuries in quick succession and realised I wanted to run as many miles as possible injury free. My running goals change all the time but my love of running is constant❤️🏃‍♀️

[Tasha99 Graduate10]

The Maffetone zones are a bit too hard to stick to. Try garmin zones and sticking in zone 3. I had massive success with it but the first few runs were hard to manage. I soon learned how to do it. Since going back to school in September, I’m ready struggling to do it though but I’m going to persevere. My diet has been dire lately, as has my hydration, stress levels and I’ve had a glute issue and haven’t run anywhere near as much, so they may have caused my hr to go up. I’m hitting the reset button so I’ll see what happens over the next couple of weeks. Look back in my posts to see my progress. I combined it with 80/20 running 👍🏽

[lourunrun in reply to Tasha99]

Maybe I'll try and stick with MAF for a bit, but be a bit more flexible within Zone 3. This was probably the first run I have ever done which wasn't in zone 4 or 5 - altho' I have been relying on Garmin to determine the zones and probably should re-calculate them for myself.

[Tasha99 Graduate10 in reply to lourunrun]

You just need to make sure that your max is set correctly in garmin as it uses the 220-age formula which can be way out. Use the highest you’ve seen it go on a bust a gut sprint and maybe add 5. You can type in the max box in user settings (click on watch picture first) and press enter and it will recalculate.

[lourunrun in reply to Tasha99]

Yes, I think I need to do some hill sprints to get a suitable max. Do you use %HRM or %HRR?

[Tasha99 Graduate10 in reply to lourunrun]

I used %max but due to a post on here I’m experimenting with %hrr at the moment. %max will give you lower boundaries. I think most use hr max really.

[Wildisthewind]

Re