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How to Implement Low Heart Rate Training

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After years of following and sharing the Maffetone Method (low heart rate training), the number of questions I’m getting about it seems to be on the rise. More of you are coming to my way of thinking, mwhahahaaaa.

It’s so simple that it genuinely feels confusing or impossible!

BUT, now you’re starting to understand that Low Heart Rate runs might just be the easiest way to break free of your ego around pace and actually run easy enough to get the benefit of easy runs.

Here is an overview of the basics on LHR:

you calculate your max heart rate from a provided formula and then use it as threshold for all of your workouts.

Understanding Low Heart Rate Training

I’ve written a lot about this topic because I’m passionate about the benefits that I and many of my athletes have seen, so for more details on the basics read these:

  • How to calculate your max HR of  Maffetone or LHR method
  • Low Heart Rate Training Plans
  • More details on WHY and benefits of following low heart rate for everyone
  • My personal results after just 4 months (PR without speed work)
  • Results from other LHR athletes

SPECIAL ANNOUNCEMENT: In 2021, our Virtual Run Club will be doing a deep dive on LHR! You’ll be able to ask a coach all your questions, get feedback from other runners and figure out how to make more progress.

Maffetone Marathon Training - Using low heart rate training to lose fat, get faster and eliminate over training

Benefits of a low heart rate training plan?

Go slow to get fast. That’s the carrot at the end of the stick which draws so many in to this idea, but of course there’s so much more it than that.

Again read the original article, but in short, the benefits include:

  • Burning fat for fuel
  • Creating a solid aerobic base for training
  • Running faster with less effort
  • Prevent overtraining
  • Maintaining hormonal balance (less stress)

All right, now we’ve touched on the what and the why, let’s dive in to the how.

Tired of breaking down during every marathon training cycle? Maybe it's time to explore Low Heart Rate Training #running Click To Tweet

Tired of reading about all this?? I also did a Facebook Live to answer your questions!

How to implement a low heart rate training plan?

Trust me, this is going to seem WAY too simple in comparison to your normal training plan with all kinds of workout variety. But we aren’t actually talking about no variety, if you read Matt Fitzgerald’s amazing book 80/20, you’ll see that EASY running is a standard of all great runners.

Low heart rate training I have found is a way to help runners understand what it means to run easy.

Instead of being driving by pace, you now let your body tell you exactly how hard you’re working by following your heart rate. The very basic of that being:

180-your age= max HR for all workouts while base building

Beyond base building, we know that easy running is HUGELY beneficial for all the reasons I listed above. So if you wanted to test out low heart rate training or learning to run easy, what would a training plan look like?

  1. Find a training plan that will help guide you in terms of total mileage for your goal race.
  2. Complete the miles listed, but NEVER going above your calculated max HR. That basically means you’re doing the miles, but not the speed workouts.
  3. If you go above max HR during a run, you immediately transition to a walk. Give your HR time to come back down and then you can begin to run again.
  4. You may need to cut down some of the miles initially if you find that even with walk breaks you’re HR is going too high.
  5. No cross training can be done above your max HR.
  6. NEVER go above your max HR…no zone training, it’s literally just getting close to max, but never going over.

Yes it’s really that straightforward!

Maffetone Training Plans

One of the big things I’ve heard from you over and over is that it stinks there are no specific training plans for you to follow. How do you know when you can add in some speed work or how many miles to run each week?

I decided to do my best in helping you solve that problem!

You can now download Low Heart Rate Training plans for both beginner and intermediate runners in both the half marathon and full marathon!

Common Questions on LHR Training

A few more of the questions you’ve asked…

But I’m so slow?!
Yes starting out you are going to have to slow down. This is you finally allowing your body to create a solid aerobic base. By the end of 8-10 weeks, you should see that you are running your previous pace or faster at LHR.

My HR spikes initially?
You aren’t warming up enough or your watch is funky. For some reason, occasionally you’ll find the HR reading is off the first mile, but that’s something you’ll learn with time as you get more used to running by feel. If it’s always that the first mile your HR jumps way up, you need to spend more time on the warm up.

Your first mile should actually be about 10 beats below your max, so spend plenty of time walking and doing dynamic movements before you even begin a light run. All of this will help you run farther with less energy over time.

Can I do any speed workouts?
Initially no because that is going to push your HR. After a minimum of 8-10 weeks at LHR you can try a couple of things:

A. Hop on a treadmill with a decline feature and use that to allow you to pick up the pace. This will keep your HR down, while allowing you to practice leg turn over.

B. Try adding just 1 short speed workout each week. That might be 5 x 1 minute sprints the first week or a little bit of a speed play workout. If you notice a decrease in your energy levels or that your other runs are getting slower at LHR, it’s time to cut this back out because you haven’t built enough of a base.

What if I can’t get my HR up to my maximum?
If you’re in your 20’s this is far more likely. A 160 HR for  me requires really pushing the pace, while 144 (my current max) is a great everyday run pace right now.

If you’re 30 and older finding yourself struggling to get close to your max HR, that’s often a sign you’re already over trained. A low resting heart rate is good only to a certain point, then it’s a sign that your body is so overtaxed it can’t perform. This could be from a lot of intense workouts, dehydration or poor nutrition.

beginner marathon

What do you use to measure HR?
Never ever use the cardio machines, they’re unreliable and while you’re holding on you’re changing your HR. I’ve reviewed a number of watches over the years, but swear by all of the new one’s that do HR through the wrist strap. Here is a detailed review of the options for measuring HR on your runs.

Isn’t this just using Heart Rate Zones?
Nope, it’s way simpler than that. You have basically two zones….below your max and over your max. Boom done. That’s it. Here’s more info on training with heart rate zones, this is not that.

I’m Over 40…50…60, so this is impossible.
Ok usually this is more of a statement to me than a question, but it’s inaccurate and I wanted to address it. Is it harder to keep your HR down to say 120, yes…but also your average HR is lower as you age, so there’s that.

  • This is where a coach might be far more helpful
  • You may need to do a test to find your current max
  • You may indeed need to spend a few months slowing down and rebuilding
  • You may need to have some patience and work through a bit of a plateau
  • If you’ve been doing it awhile with no progress, then time to evaluate, diet, sleep and stress
  • If you’re doing things right, might need to reconfigure the HR by doing some other run tests which a coach can help you figure out
  • Try getting an actual VO2MAx test, though I’d prefer a metabolic test. This will define your cross over point much better.

Additional Resources

Following are a few of the tools and resources that will help you to truly implement easy running:

  • Read Matt Fitzgerald’s book 80/20
  • Read Maffetones The Big Book of Endurance Training
  • Get a great GPS watch with accurate HR monitoring
  • Join our group coaching program so you can have a coach answer questions and help you figure out what style of training will most benefit you

Have you tried LHR?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

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Posted by amanda Categories: low heart rate training, Maffetone

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
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Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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