That's some amazing results!

What mileage did you start at? Or did you start with time and increase 10% from there? Any suggestions on the HR monitor?

Amazing. Keep it up

Hiw many times a week did u run? And what distances?

@@AEB-tb3om Polar H10

Meg squats

Finally people stop listening to old gurus like Rippetoe who said running and cardio is useless.

And me 🥲

​​@@ggh_-ts6pn rip literally runs weekly. in his book, intermediates have to do some type of conditioning/cardio his point is that the most important thing is to be strong.

@@jocaingles8464 interesting

What kind of time do you put in? Like how long is an average session and how many sessions a week? I'm the same age as you and just starting to regain conditioning.

​@@jjjohnthomasssI think ot depends if you run or use a bike. Using a bike requires way more duration.

Congratulations 🎉

Awesome bud

I did the same but in full fatigues and boots over jungle terrain. Averaged 3:55 per km.

Do you ever do Threshold runs of 30-60 minutes? How would you compare your progress between MAF and Threshold? With Threshold being the maximum intensity you can keep for an hour without slowing.

@@bmp713 when I was training for races I’d add in one threshold run a week. When I’m not training for a race I don’t tend to add those in with specific metrics in mind. Overall, with one threshold run a week and the rest using Maffetone method, I’d say I made a lot of progress. I have seen that some people, especially later on in a marathon prep, will do one track style tempo workout a week and have their long run be longer interval reps to get their legs used to running at race speed 20-22 miles into a race.

This! Watches are accurate, the only thing is that they might lag a second behind chest straps during intervals.

@@ItsJakeTheBrake And people are told repeatedly they are not accurate. They go for a run wearing it like a normal watch and the HR bounces around and they get frustrated. Tighten it down and move it back from the wrist bone and they work perfectly! Intervals can be problematic for the first 30 secs but oh well.

Facts.. Took me almost 4 min to get a quarter mile; keeping my heart rate under 147.

The most efficient way to get in more mileage, as you say….if you’re comparing running faster versus adding more duration is…adding more duration.

Agree...really...Nick Bare. There is nothing in this guys recent history that makes him remotely an expert on running. Juicing yes, but give me a break. Go to the source, not some roided up guy who runs a couple ultra marathons and pretends to be an expert.

actually it´s still the progessive overload, but you wanna have it on aerobic energy system and not on the others, cause most of the time when you are running long distance, you'll be running on your aerobic energy so you wanna have that one well trained

@@antunhosch9577 yeah I gotcha. My point was more that a majority of weight lifters understand heavy lifting, with maybe a few RIR. So, when they transfer it to running they run way too hard thinking it's the best way to improve. And then they try to go harder the next day. Whereas, the maffetone method you play within your HR and allow your speed to almost intuitively go faster.

To make it more like lifting, I think of easy run as hypertrophy training ( like 8 to 12 reps) and sprinting as doing your one rep max. And if you think about it, its really similar. Easy runs, low intensity steady state literally is hypertrophy for your heart and makes ur heart larger. Several studies points out that you can only achieve that through low intensity cardio because when you run too fast your heart doesn't have enough time to stretch . And as a runner, I also do progressive overload in terms of distance not pace. So u run easy in HR below 150 for 3 miles this week, next week you do 3.5 miles. The next week you do 4 miles etc. You would be surprised at how easier ur run would be after few months with the same heart rate. You can even run much faster but your heart rate doesnt change much. Its literally progressive overload for your heart because your heart keep getting larger and stronger.

@@ggh_-ts6pn certainly a good breakdown. However, comparing it to hypertrophy (asides from the literal stretch of the heart) is still a bit off the mark I think. Typically hypertrophy is done within a few reps of failure, thus it still hurts. Whereas the maffetone requires you to keep your heart rate at a relatively calm pace. I agree the term progressive overload is still applicable. My original post was more about the intensity, where a lifter understands pushing the strain as they lift. Here though you progress in another way through, as you mentioned, longer distances, or even faster times while maintaining the HR. I still enjoyed your analogy, fun note though, sprinting (although I like your one rep image) actually invokes quite a bit of hypertrophy, since it is typically done in the 30 second range and requires so much strain. Hence why most sprinters have meaty legs.

He ran sub-2:50. Crazy athlete. kzfaq.info/get/bejne/q8x7pLWiv9jceoE.html

its accurate with tempo or slow runs but not with short intervals

There is no optical HR monitor as good as a chest strap.

@@ericlancaster2889 sorry, wasn’t trying to say there was just that apple are getting very very close to it.

@@zlatantomba that’s not true

@@OdinStan Trust me, I would love to just use an optical sensor. I'm so tired of chest straps. But there just isn't one that works. DCRainmaker reviews every optical sensor out there...and they are all lacking when it comes to intervals, trail running, running in general, people with darker skin, and anything with movement (eg burpees).

Apple watches definitely. He had a Samsung galaxy watch.. eh.

Exactly, if you want to cover running on the channel get an experienced runner with some real knowledge. Nick Bare...give me a break.

His MAFF calculation is off? What is the correct calculation?

@@AEB-tb3om depends on your level of experience running. If new to running, perceived exertion is better measure. Basically the endurance zone is 3-4 on a scale of 10. Some use the talk method, meaning if you can talk while running, that is a “easy” run. If experienced runner, you need to test your threshold heart rate with a 30 min test. The last 20 minutes is what you should use as your threshold heart rate. Altogether heart rate is generally not a good measure, its too variable, can be highly impacted by sleep, heat, cold, sickness, fatigue etc..

No, if you mean american football. But sneaking a run or two a week might still be nice as a sort of recovery.

My max MAF HR (147 BPM) coincides with my zone 2. Zone 3 is above MAF and usually a grey zone equivalent to Marathon HR for a lot of people.

What split is MAFF base then?

@@AEB-tb3om Maff base training is a period of nothing but maff it is not 80/20.

@@AEB-tb3om 100% MAF

Walk then

@@dreswan1 yeah but I need to train to run, not walk

@@andrewbenton4372 no you need to train your aerobic base, walk until your hr is low enough than run again

Cycling is a great way to train zone 2 as well. If you have access to an indoor trainer for a bike that's super efficient for zone 2

What great advice

Yes. I did it today. 400m.

Duck Eggs Mahn, Duck Eggs🥚🥚🥚

Yea, I'm sick of this guy...runs a couple ultras and a half decent marathon all jack up on the juice and he is an "expert"

@@timothydean9407 Regardless of whether or not he's on gear (yea I know he is) a 2:47 marathon for someone his size (or anyone) is very impressive. He's not an expert but you don't get to that level without having a solid understanding of training principles, The OP in this thread is obviously clueless when it comes to endurance training.

@@zinho9169 thanks for being logical. Too many haters and for what? lol

You could go from 6:30 to 5:30 with MAF

Aerobic base is a concept, not an anatomical landmark.

@@ericlancaster2889 that's not true at all. It's not conceptual it's reality and physiologically based. You increase capillary density and oxygen carrying capacity by running slower and developing those systems. You increase blood volume and stroke capacity. It's measurable, it's not conceptual. Your body is trained to utilize fats first by running slower.

It’s nothing to do with ‘running slower’ many people can run fast but still be in aerobic zone. It’s about running to the correct effort

@@timothy5988 thank you, I‘m indeed interested in physiological adaptations. However „The crux of correctly applying Selye’s theory is understanding that a disruption of homeostasis must occur in a physiological system in order for adaptation and fitness improvement to occur in that same system. The name itself says it all: aerobic means “in the presence of oxygen.” This means that, by definition, this type of training does not-and cannot-provide a disruption of oxygen homeostasis. With no homeostatic disruption, there can be no adaptation, and no fitness gain.“ …I keep the source for the moment… You mention the improved use of fat, this is because of ressource depletion, so doesn‘t work for a 20-60 minute run. That‘s kind of my point; if you don‘t want to spend hours each day, the 80/20 approach is useless as HIIT is more effective and the average fitness enthusiast will find enough rest to recover from the bigger stress. Hard to explain in a short comment, Your opinion?

@@paullowery4447 pacing is another great answer, thank you. But different „gears“ use different running mechanics. A super slow starter trains different mechanics than a faster runner. Therefore efficiency must be relearned as the body adapts to run faster. Running drills, and run walk intervals seem more efficient. The body can adapt while running form is „correctly“ learned from begin with. Running 9min/km is not the same as running 5min/km.

How did you determine that?

Max heart rate test. Figure out what your maximum heart rate is then the easy zone is 65%-79% of your max HR. Mine is 176, so 176*0.79 = 139.04 (round down to 139). 180-age for me would mean my max aerobic heart rate is 180-27=153, which is close to my threshold effort.

@@T1MB05L1C3 that is interesting! Thank you for sharing. If you don’t mind me asking, do you think that your max heart rate assessment for yourself is accurate? I am not much younger than you but my max heart rate is in the upper 190’s.

If you do it right yea. I found mine by doing some all out efforts and taking the higher number. And yea everyone’s max heart rate is different, you just proved that people with similar ages can have different max heart rates and that 180-age does not work.

Thank you! Listening to this is painful...so much wrong.

It was a figure of speech

Where is your KZfaq channel?

How ever just as in a fire where oxygen is also not fuel, the wood or coal is, oxygen is essential for the fire to burn. It's a key part of the catalytic process.