Heart rate training

[sofaspud]

I have been hearing about MAF training thanks to YouTube!) and decided to give it a go a couple of months ago. It was really hard to keep my heart rate down below what is supposed to be my maximum (180-age of 43 = 137). You can add 5 points if you’ve been running for a bit.

I have heard that the wrist based heart rate monitors are not so accurate and so while I was at the running shop, I checked out the chest monitors. I tried it on this morning and - WOW. My readings were completely different than with my watch only. I managed to stay mostly in zone 2, which is below 137 beats per minute.

It was a very short Sunday prebreakfast run but I’m going to try it again tomorrow.

Anyone with similar experiences? How do you do low heart rate training? Any tips? Any training plans?

Thanks and wishing everyone a lovely start to the week!

[Grannyhugs Graduate10]

Well done running with such a low HR. I ran for a year with a chest strap HR monitor and got exactly the same high HR. I changed the HR bands 18months ago to take account of my high HR😂 happy running 🤗

[sofaspud in reply to Grannyhugs]

It's funny because I didn't see the low heart rate as a positive! I see it as me not really pushing myself too much I clearly need to do more research on this and to work out my zones accurately.I thought the watch would calculate the zones automatically after some time of collecting data but I'm not sure...

[Grannyhugs Graduate10 in reply to sofaspud]

My level of Watch comes with pre set levels, think this is standard. Really easy to change up or down to suit yourself. I find as little as 15sec/km can make a huge difference to HR

[RunWillie Graduate10]

I did MAF training exclusively for at least 3months with no other speed work. I spent so much time walking as like Grannyhugs my heart rate is pretty high. I’ve done a exercise stress test since and I can run at 196+. My MAF is 134 so that’s zone 1 for me which is why I found it really tricky.

I’ve just ordered a chest strap thanks to the crazy Amazon Prime deals today as I’m committed to keep on running with heart rate. Hope it goes well for you ❤️🏃‍♀️

[Grannyhugs Graduate10 in reply to RunWillie]

Always good to hear of a high HR runner, these HR bands are there for adaptation 😂 happy running 🤗

[sofaspud in reply to RunWillie]

You can run at 196+. That sounds really difficult! I admit that I am still very much learning about this heart rate training so forgive me if I'm off the mark. Seems to be a huge difference between 134 and 196. Did you use the 180 minus age formula?

[RunWillie Graduate10 in reply to sofaspud]

134 is my MAF number. 180 minus age. 196 is where my heart rate has hit during an exercise stress test and Park run if I’m really going for it. I don’t run at 196 if I can help it 🤣 80/20 running by Matt Fitzgerald is a great read if you’re interested in training slower to run faster 👍🏻

[Maz1103 Graduate10]

I've been trying a variation of this for a month now and it's getting easier. I've made an educated guess on my max hr based on the highest I've seen (probably still a little low) then worked out my zones based on heart rate reserve. I stay in zone 2 and 3. First time I had to walk 4 times and could only remain in zone 2 for the first km. !!. Now I can stay there for 3k (slower than my natural pace obv) and don't need to walk atall, just slow down to lower my hr. I am enjoying it.

[John_W Graduate10]

I've been doing MAF on and off for nearly 2 years now and really like it. It enables me to build running volume, without stresses and strains (even though I still manage to get injured - mainly down to my own stupidity/naivety!).

There are no MAF training plans as such. Your go-to reference should of course be Phil Maffetone's website where you'll find all the information you need.

As mentioned above, you should also think about reading Matt Fitzgerald's book '80/20 Running'. It explains really well why 80% of your running should be at an easy (MAF) pace.

As for chest-straps - you really can't embark on heart rate training without one. Far too many GPS running watches, even the really expensive ones, are too unreliable when trying to measure HR optically from the wrist.

[RunWillie Graduate10 in reply to John_W]

After 10 months of trusting the watch and being commited to low heart rate training. I’ve finally ordered a chest strap 👍🏻

[sofaspud in reply to RunWillie]

Hi RW,

Yes, I agree about the watch. I've done three runs now with my chest strap and the readings are much lower than with the watch alone. The running shop guy told me that the watch works less well on people who are hairy or those who have darker skin. The skin tone affects the ability of the sensor to tell the difference between the blood movement under the skin. He said that it works relatively well for activities involving the upper body (such as rowing) but not so well with lower body work such as running as a lot of the blood is diverted to the legs.

That convinced me and I bought the strap. I'm so glad I did!

[RunWillie Graduate10 in reply to sofaspud]

That’s great sofaspud 👍🏻 Hope the chest strap has me running along happily at my maf number.

Willie my cocker spaniel is very dark and hairy but me less so 🤣

[sofaspud in reply to John_W]

Hi John,

Yes, about the GPS watches - please see my explanation of what the running shop guy told me about the GPS watches.

I may need to get that 80/20 book - I've been hearing about it and also building up my running library

I have checked through Phil Maffetone's website but not in enough detail. I'm put off my the advertising for his merchandise!

Do you incorporate any speed work? I'm assuming that that would be part of your 20%?