How Low Heart Rate Training Improves Running Performance with Dr Phil Maffetone
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Published 2024-02-14
If you enjoyed this episode - you might enjoy another conversation Tyson had with him on the Tyson Popplestone Show:
• How to Build a More Creative Brain | ...
EPISODE OUTLINE:
00:00 The Rise of Low Heart Rate Running
03:00 The Relationship Between Health and Fitness
08:59 The Impact of Nutrition on Health and Performance
15:46 The Fear of Transitioning to Fat as Fuel
22:46 The Transition to a Fat-Fueled Diet
29:44 The Benefits of Slow Running and Aerobic Training
36:04 The Long-Term Effects of Base Training
47:26 Overcoming the Fear of Running Slow
54:24 The Importance of Discipline in Training
58:14 The Role of Emotions in Performance
01:00:47 Balancing Emotions and Rational Thought
01:01:31 Finding Creativity in the Morning
TAKEAWAYS
- Low heart rate running has gained popularity in recent years, emphasizing the importance of health and aerobic fitness in endurance sports.
- Nutrition plays a significant role in both health and performance, and prioritizing fat as a fuel source can lead to improved energy levels and reduced inflammation.
- Slow running and aerobic training can lead to significant improvements in performance, as the aerobic system is the primary energy source for endurance activities.
- Transitioning to a fat-fueled diet requires patience and a gradual reduction in carbohydrate intake, allowing the body to adapt and become a more efficient fat burner.
- Building a strong aerobic base through slow running and proper nutrition is essential for long-term success in endurance sports. Discipline is a crucial aspect of training and involves monitoring your body and being true to its needs.
- Becoming obsessed with a sport can lead to injuries and burnout, so it's important to use our brains and practice discipline.
- Emotions play a role in performance, but it's essential to balance them with rational thought.
- Finding creativity in the morning can be a productive time for brainstorming and generating ideas.
EPISODE LINKS:
Dr. Maffetone's Website: philmaffetone.com/
TRANSCRIPT:
share.transistor.fm/s/498dcc71/transcript.txt
YOU CAN FIND ME, Tyson Popplestone HERE:
► Podcast: relaxedrunning.com/podcast/
► Strava: www.strava.com/athletes/83530274
► Instagram: www.instagram.com/relaxed_running/
► Website: relaxedrunning.com/
PODCAST INFO:
Podcast Website: www.relaxedrunning.com
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RSS: feeds.transistor.fm/relaxed-r...
All Comments (21)
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I'm so grateful i stumbled over the MAF Method while researching how to start running and gave it a chance. After a little shin plins i researched and deep dived into this training method and i'm glad to say after i recovered and started training again with low heart rate im feeling great and healthy. No pain, less stress and fatigue after the training and i really feel strong and am exited for my next slow run. Thanks for all your work! Thanks for sharing this talk! This is gold!
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Thanks for this interview. I've been completely fat-adapted for three years thanks to carnivore. I'm an endurance athlete who runs 100 miles a week on ruminants, water & salt. BTW I'm a 62 yo LMHR.
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I have been reading and listening to Phill for years. He has helped a lot of athletes over the years.
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I’ve been doing these slow runs for a couple years now and agree with everything being said here. Great video
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Thanks for the interview.
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Excellent interview. Very useful for me, a cyclist who is adding running back in the mix.
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Excellent books... I read The Endurance Handbook...
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Excellent
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49:00 the Perth Running Festival is on Oct 6. Great course, lots of participation. Not sure if the marathon is sold out yet, but the half isn't. It's typically a good one for running fast times
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Tom has a very nice running gait - he’ll smash his PB! Looked very strong 💪🏼
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can i do hill training for strength during my MAF training ?
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Hey relaxed running, how do we get to Dr. Phil to help fix my base running: I've been eating quite well, not the junk food like Tacobell every day or that kind of rate, but not exactly as guided too, I sleep pretty ok averaging 6-8 hours, I do deep breathing for 10-15 min almost every morning and run afterwards 3 medium length run (6km) and 1 long run (13-15km) every week with strength training after my medium run for 30-45min. I've been conducting the base method for almost 8 months now, with just 1 full month break due to fasting. My heart rate is still not consistent meaning I have to literally stop running to adjust my heart rate. So my speed hasn't improved. How long will my base run get the consistency and will eventually improve my speed..
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Thanks for this, from England. I've only just learned about the low-intensity high-volume approach. I've basically been doing 3-4 involuntary tempo runs a week plus an all-out Parkrun on the Saturday. And I've plateaued around 20:xx minutes despite putting loads of effort in. I'm gonna switch to 3-4 easy runs a week instead (60-90mins at 60-70% max HR), and use the Saturday run as a tempo run, and see what changes I get over 3 months. Cheers, mate!
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If you're fat adapted, and maintain a lowcarb strategy just until you are on the startline. If you then ingest carbs to supplement with what is released from the liver, will this compromise the fatburning ability instantly? I wore a CGM for 11 days. I would notice a slight increase (from about 5.2mmol to 6.8), when I started a long workout in zone 3, bordering to zone 4. Never got around to test the effect of carbs while exercising.
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Good stuff. But I don't like when people take it to the extremes. If carb as fuel isn't the best during a marathon, where are the world records on water or on mct fats etc?
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it's brilliant, You can do a Halfmarathon under 140 bpm :)
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Kenyans have trained on fat. Called brown fat. Dr Van Aaken Heart Doctor , coach and Author who wrote The Endurance Method did biopsies on Kenyan runners and found brown fat in there muscles.
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Is it a thing to have deliberate spelling mistakes in titles to get algorithm boosting comments? I'm seeing this alot. Interesting topic ty.
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Straight MAF doesn't work for me unless I go to insane volume. But if I add in a longer faster run once a week I see fantastic results. The one time it worked for me I was running a half marathon every day, I got to 150km per week for 6 weeks straight. It was so damn slow (9 mins/km) but I ended up running my second fastest marathon and the only time I've run a perfect split and finished strong.
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Way too many ads