I feel like getting a real expert on MAF, doing it as major part of my training for almost 3 years now. I tested out many things and many types of approaches to get successful, but I can tell you, some basic volume is needed to be good at MAF, you cannot go around this ! So while running 30miles a week might need some volume to it and would be difficult to trick it, a regular 50mile a week runner can effectively tweak his MAF runs to improve his speed, without actually doing any speed work or anaerobic training.
I had a very popular series of articles about this a couple of months ago, here are the links to it:
So, when we eliminate time constraints and other barriers and can freely think about what can be done, manipulating MAF is quiet easy. It is like body building. Pre-fatiguing a muscle, or over warming up are great options.
Pre training stress and warming up
I had a very popular series of articles about this a couple of months ago, here are the links to it:
So, when we eliminate time constraints and other barriers and can freely think about what can be done, manipulating MAF is quiet easy. It is like body building. Pre-fatiguing a muscle, or over warming up are great options.
Pre training stress and warming up
So while warming up is important, we would not actually need much, if we were active during the day. This means the later in the day you workout, the least warming up you need. In case were talking about someone having 100% sedentary jobs, this changes of course, but let's talk about the self coached IT business man. He is walking all day, between desks, bending down and straightening up, consciously taking the staircase instead of the elevator, doing 10 squats before pi-ing and 10 pushups or pull ups every hour, he also jogs over to the local grocery store every noon for a lunch of veggies...
This guy might need only 10 minutes of warming up, after arriving home from his bike commute containing 2 minutes of mobility from chi running, 2 minutes of active muscle moving, like squats and jumping jacks 3 minutes of walking and 3 minutes of jogging, before he can actively and gradually elevate his heart to the 180-age formula.
While this warming up routine is enough and effective, it might not be enough as training for a marathon, ultra marathon or ironman ! He must take his training to the next level. However sudden increase in volume in general, but volume of intensity too can cause serious stress and maybe injuries. So training 10hours a week on MAF is okay but doing a sudden 13hour MAF week might be too much of an increase and might not even be needed.
As an example, increasing warming up, up to a full day is a great way of stimulating MAF improvements. You might not understand this part : "up to a full day". When we talk about drastically increased warming up time in case of MAF, usually we mention an hour of walking with a podcast, 25 minutes of jogging and then go for that 90minute MAF run, what is already epic ! However when you hiked actively for 12hours with your family or friends, wearing a heavy back pack, this is the very best time to profit and go for that MAF run ! You gotto be prepared, preplan your daily nutrition and while hiking, do some light mobility, but otherwise if your training routine is sage and your health is great, there won't be any problems at all ! As I am big hiker, I use these situations often. That might brutally increase the volume of kilometres done per week, however stress wise, stays very low. When I had time I might have even done, 200 to 250km weeks, by walking very easily every morning for 6 to 7 hours and dropping in a 10km post walk run ! Yeah this is advanced, but you can implement it into your daily routine. Walk home from work with a brisk effort sometimes, even if it takes 2 hours, change clothing rapidly at home and go for that MAF run !
The other option is a full body strength training routine, before a MAF workout. Not necessarily high intensity, but still a high velocity circuit type of training. This will benefit you as a warming up, but also as a strength routine to make you a stronger runner. We tend to do this after our workouts, because we are afraid of bringing over the fatigue to the run. Honestly, if you are keeping yourself at and under MAF HR, you will not be fatigued, but truly, you definitely need a small adaptation period to this. Your muscles need to get used to the different kind of movements. After about 2 weeks of practice, I had not found negative effects on my general MAF speed or MAF test !
MAF training periodisation
We know that if we wanted to get serious benefits from any workout or workout week, we must shock our body. When doing 10 x 20 barbell curls with 1kg, you will not have any fatigue, as your body is used to it, by doing it all day every day, when carrying food home, lifting up your bicycles or holding your baby in your hand. However when you pick up your body weight and do your first deadlift routine, you're gonna be sore as !
The same with running ! When you run 100mile weeks on end, using only MAF, on the same routes in the same conditions, at the same time of the day, 7 times a week, running 4 times 15miles and 2 20milers, well, after initial adaptations, you're improvements will be smaller and smaller. However, when adding MAF intervals, sprints or multiple runs a day, that can lower impact, bring up MAF speed and freshen your senses up !
Did you try running at the morning vs the evening ? Which one was faster ? Why ? Is it always the same ?
In my case, I really prefer running at the morning, but my evening MAF pace is significantly faster ! I am more fuelled, more warmed up, I am more ready and after my mind got tired during the day, my body wants to move even more !
I am gonna give a couple of examples of this in the upcoming weeks (with strava links) to show you how significant it can be, even if you were tired ! As an example if I did not run at the morning, did my 2 x 1hour bike commute and 10h of work, at the evening my MAF pace can be 4:00/km to 4:15/km as an example, and it would be really regular with very minimal drop off after each split !
At the morning however if I wanted similar splits, I have to warm up for an hour and a half and go on the track. If I did only a 10min mobility, 10 min walking and 10min jogging warming up, my MAF pace would be more likely between 4:30/km and 5:00/km !
The other thing is speed ! The more you run at once, the more your speed will decrease. The more you run at once, the more you will break down and the most impact you will get. This is not necessarily bad, but not good to do all the time either !
However, the most time you spend on higher speeds and at better techniques, the more quality signals you will imprint into your brain. So when one week you might do your regular routine of running a 10miler each morning, the next week, you might want to run at least twice a 2 dayer, like 2 times 5miles and maybe 3 times that week a 3 dayer like 3 x 3miles. You will need a little bit more time as you need to warm up more, but your runs will be epicly a lot faster. Let say for your 10miler on your MAF heart rate you'll average a 4:30/km avgpace, your 2 x 5miler MAF run you'll average a 4:20/km avgpace and during the 3 x 3 miler day , you'll average a 4:05/km average pace.
The longer runs will train your body to burn more fat and be efficient after empty glycogen stores too, what is great for distance racing and health too, but the shorter MAF runs will train you for speed and running form, without the anaerobic no pain no gain routine.
You can do this on a lot of ways. Day in day out or week in week out.
Running on different surfaces is necessary also for performance and for health too. Roads have the highest impact, but I still recommend one run a week on it, to increase leg strength and to not forget the sensation of it !
Fire-roads are softer, but have still very even surface, what is great for speed training and long runs.
Technical terrain, like steep hills with rocks and roots, up and down, long 500m drop descents and a wavy single tracks with sandy slippery slopes, will increase core strength, proprioception, feet strength and hands/legs/eye coordination.
The track is for speed and athletic drills. This is the place where you can put 100% of your focus on form and speed. No need to check cars, dogs, boogies, rocks, roots, traffic lights or to plan out anything. Pure performance environment.
Even if you are a specialist of one surface, you must use all of them to be a better and stronger overall runner. Seb Coe was training a lot on roads, however he was an epic track runner. Killian using snow to be a better trail runner, running and skiing too. Mo Farah is doing a mixed surface training and performing well in cross country, road and track !
Lastly, low impact cross training endurance routine ! This is just one of the best way to be the best you can be ! Cycling, rowing, skiing, roller skating, swimming, elliptic, nordic walking ! Find one of these, what you can do all year around and include periodically higher and lower volume phases into your MAF training.
I love cycling and ride at least 8 times a week. I commute and during this commute I include 10 to 20minutes of MAF efforts. I also go out for climbing or longer rides. This takes off the impact, however increases endurance and resistance greatly ! Ride 2hours on 110hr to warm up, 45minutes of climbing, long descent, 1hour of climbing and 2h ride back home ! Last time I rode for 10hours, having fun all day long and I even forgot to eat ! Did not need it as I stayed under or at MAF HR !
My next MAF test was just a bliss 3 days after !
The other thing about cycling, is that by fixing your HR monitor on your handlebars you can keep an eye on the regularity of your performance, what is just crucial for athletic development ! In any other sports, where hands are used and you were outdoors, well, you have to rely on feeling ( kind of ). Also any time you check on your heart rate, you'll lose form and risk danger ! Hammering around a track on your roller skates is already dangerous, your eyes should be on the track, not on your watch !
Uphill running ! When something hurts or off a bit, uphill running is great to release the pressure and still bring up your heart rate to MAF ! MAF Intervals or longer MAF runs can be done ! I sometimes run up on the road with a light back pack and my foldable hiking poles for an 8km distance and hike down on the trail, supporting my weight properly with the poles!
Use your mind to create efficiency and periodise your MAF training to get out from the daily routine:
All of these approaches can be done and integrated to your MAF routine, however attention and body awareness is key to success ! For me a smooth runnable trail might be an ankle-rolling neck-breaking experience, so just do it gradually !
- Increase warming up time
- Add other activities to the warm up like strength training, MAF HR circuits, yoga, pilates, swimming
- Profit from long family activities, like shopping, hiking, camping, gardening and follow it up with a MAF run
- Warm up in warm clothing inside for 10 to 15minutes even if it was summer by using indoor athletic drills or chi running warming up
- Do multiphase warming up routines; as an example: 10minutes speedwalk, 10minutes of mobility, 5minutes of jogging, 10minutes of athletic drills, 5 minutes of jogging, then start your MAF run
- Practice barefoot running and include barefoot jogging and some light strides into your warming up, to prepare your mind to have the perfect stride in shoes too (strengthen your feet before and be cautious)
- Avoid warming up on the pavement, even if your run will be on it, use softer surfaces as preparation
- Always warm up your whole body, not only legs and the cardiovascular system: spine, abs and core, chest, arms, shoulders, neck
- Add some quality breathing routine or even breathhold techniques to your warming up. Don't force this, but enjoy. Exhale, hold it and jog till the next tree, inhale deeply 10times, and hold it in till the next lamp post. Don't over do this. It is for consciously turning your focus on, so you won't forget to breathe during your actual run !
- Do not be afraid of long warming ups ! Focus on the positive outcome and plan out your actual run ! Warming up adds to your mileage and increases your fat burning ability too !
MAF training periodisation
We know that if we wanted to get serious benefits from any workout or workout week, we must shock our body. When doing 10 x 20 barbell curls with 1kg, you will not have any fatigue, as your body is used to it, by doing it all day every day, when carrying food home, lifting up your bicycles or holding your baby in your hand. However when you pick up your body weight and do your first deadlift routine, you're gonna be sore as !
The same with running ! When you run 100mile weeks on end, using only MAF, on the same routes in the same conditions, at the same time of the day, 7 times a week, running 4 times 15miles and 2 20milers, well, after initial adaptations, you're improvements will be smaller and smaller. However, when adding MAF intervals, sprints or multiple runs a day, that can lower impact, bring up MAF speed and freshen your senses up !
Did you try running at the morning vs the evening ? Which one was faster ? Why ? Is it always the same ?
In my case, I really prefer running at the morning, but my evening MAF pace is significantly faster ! I am more fuelled, more warmed up, I am more ready and after my mind got tired during the day, my body wants to move even more !
I am gonna give a couple of examples of this in the upcoming weeks (with strava links) to show you how significant it can be, even if you were tired ! As an example if I did not run at the morning, did my 2 x 1hour bike commute and 10h of work, at the evening my MAF pace can be 4:00/km to 4:15/km as an example, and it would be really regular with very minimal drop off after each split !
At the morning however if I wanted similar splits, I have to warm up for an hour and a half and go on the track. If I did only a 10min mobility, 10 min walking and 10min jogging warming up, my MAF pace would be more likely between 4:30/km and 5:00/km !
The other thing is speed ! The more you run at once, the more your speed will decrease. The more you run at once, the more you will break down and the most impact you will get. This is not necessarily bad, but not good to do all the time either !
However, the most time you spend on higher speeds and at better techniques, the more quality signals you will imprint into your brain. So when one week you might do your regular routine of running a 10miler each morning, the next week, you might want to run at least twice a 2 dayer, like 2 times 5miles and maybe 3 times that week a 3 dayer like 3 x 3miles. You will need a little bit more time as you need to warm up more, but your runs will be epicly a lot faster. Let say for your 10miler on your MAF heart rate you'll average a 4:30/km avgpace, your 2 x 5miler MAF run you'll average a 4:20/km avgpace and during the 3 x 3 miler day , you'll average a 4:05/km average pace.
The longer runs will train your body to burn more fat and be efficient after empty glycogen stores too, what is great for distance racing and health too, but the shorter MAF runs will train you for speed and running form, without the anaerobic no pain no gain routine.
You can do this on a lot of ways. Day in day out or week in week out.
Running on different surfaces is necessary also for performance and for health too. Roads have the highest impact, but I still recommend one run a week on it, to increase leg strength and to not forget the sensation of it !
Fire-roads are softer, but have still very even surface, what is great for speed training and long runs.
Technical terrain, like steep hills with rocks and roots, up and down, long 500m drop descents and a wavy single tracks with sandy slippery slopes, will increase core strength, proprioception, feet strength and hands/legs/eye coordination.
The track is for speed and athletic drills. This is the place where you can put 100% of your focus on form and speed. No need to check cars, dogs, boogies, rocks, roots, traffic lights or to plan out anything. Pure performance environment.
Even if you are a specialist of one surface, you must use all of them to be a better and stronger overall runner. Seb Coe was training a lot on roads, however he was an epic track runner. Killian using snow to be a better trail runner, running and skiing too. Mo Farah is doing a mixed surface training and performing well in cross country, road and track !
Lastly, low impact cross training endurance routine ! This is just one of the best way to be the best you can be ! Cycling, rowing, skiing, roller skating, swimming, elliptic, nordic walking ! Find one of these, what you can do all year around and include periodically higher and lower volume phases into your MAF training.
I love cycling and ride at least 8 times a week. I commute and during this commute I include 10 to 20minutes of MAF efforts. I also go out for climbing or longer rides. This takes off the impact, however increases endurance and resistance greatly ! Ride 2hours on 110hr to warm up, 45minutes of climbing, long descent, 1hour of climbing and 2h ride back home ! Last time I rode for 10hours, having fun all day long and I even forgot to eat ! Did not need it as I stayed under or at MAF HR !
My next MAF test was just a bliss 3 days after !
The other thing about cycling, is that by fixing your HR monitor on your handlebars you can keep an eye on the regularity of your performance, what is just crucial for athletic development ! In any other sports, where hands are used and you were outdoors, well, you have to rely on feeling ( kind of ). Also any time you check on your heart rate, you'll lose form and risk danger ! Hammering around a track on your roller skates is already dangerous, your eyes should be on the track, not on your watch !
Uphill running ! When something hurts or off a bit, uphill running is great to release the pressure and still bring up your heart rate to MAF ! MAF Intervals or longer MAF runs can be done ! I sometimes run up on the road with a light back pack and my foldable hiking poles for an 8km distance and hike down on the trail, supporting my weight properly with the poles!
Use your mind to create efficiency and periodise your MAF training to get out from the daily routine:
- You run once a day ? Do it morning and evening, with some midday and afternoon runs too ! You'll adapt to running in the dark, heat and cold too and benefit from the energy you cumulated during the day, to increase your speed !
- Do not run always long MAF sessions ! Add here and there some multi day runs ! Twice or even 3 times a day can be a good speed increasing stimulus. The shorter you run on MAF, the faster your speed will be ! Don't neglect longer runs however, but find a good balance. Daily switching for one week, between one a days or 2 a days, next week you go only long and constant and the 3rd week do only split runs multiple times a day.
- Switch surfaces to benefit from speed, mobility, endurance, impact, proprioception and so. You'll become a better, more resistant and more multifaceted endurance athlete. Track, road, fireroads, technical trails up and down, mountain running, grass track, golf course...
- Low impact cross training doable all year around. Very important to decrease impact and to increase fat burning and skill ! Galen Rupp might run 100mile weeks on average every year, but he can use and antigravity or an underwater treadmill, others might choose cycling, skiing or rowing !
- Run uphill on MAF, to increase aerobic capacity, leg strength, to decrease impact and to gain range of ankle motion. Start out slow and weekly/monthly increase distance. Do not tear off your achilles tendon or your hammies by doing a 10km sudden uphill MAF run on a 15° slope !
All of these approaches can be done and integrated to your MAF routine, however attention and body awareness is key to success ! For me a smooth runnable trail might be an ankle-rolling neck-breaking experience, so just do it gradually !