MAF METHOD For Injury Prevention | Low heart rate training claims for keeping runners healthy.

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The MAF Method claims to be effective in preventing injury...Is this claim true. I spend some time discussing my thoughts on whether the MAF method (or any other low heart rate training method) is helpful in doing what it claims.
#AverageRunningPT #SeekYourElite #JustinThompson
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Disclaimer: Not all exercise or health information is suitable for everyone. The information provided is for educational, informational, and entertainment purposes only. If you are dealing with an injury, the information should not replace the professional diagnosis and treatment needed from a qualified healthcare provider.
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Опубликовано:

29 мар 2021

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Комментарии : 23

@TDMiller 3 года назад

Yay, glad my comment in your other vid inspired you to create this one. 😄 I think you're right that MAF reduces the risk of injury and I can only confirm, that during the time I did MAF I also did not get injured. Unfortunately, MAF just wasn't for me. I've tried it and can see the benefits, but it's just not quite my style. Since the beginning of the year I bailed on MAF and am having fun again running without the HR stress. Come back stronger Justin!

@AverageRunningPT 3 года назад

Thank you so much for the comment on the previous video! And I completely understand. MAF does not fit everyone's style. Sometimes it doesn't fit mine! But for me the benefits have been to good to bail on it just yet!

@TDMiller 3 года назад

@@AverageRunningPT I went through several cycles of thoughts while doing MAF. I did it consistently for 6 months before I gave up on it. At first I accepted the slow pace and walking breaks. Every couple of weeks I tweaked my training and nutrition, with minor improvements. Then I was ready to give up, and suddenly my pace improved, so I continued, and my pace slowed again. I realised I was just not having fun doing something I used to love. It was actually at the end of last year I just gave up. I went for a walk (!) in the hills and I literally needed to stand still to keep my HR low enough for MAF. (yes, I used several monitors to measure my HR) I'm not that unfit ;-) The calculation is just off for me. It's not all wasted though. I am now focused on uphill running, and my HR has been lower than before I did MAF. Just not within the MAF rule book.

@AverageRunningPT 3 года назад

@@TDMiller at least you found some little victories with it. But if it isn’t fun then you have to scrap it. That’s what it is all about.

@TDMiller 3 года назад

@@AverageRunningPT I think it also got my head/ego ready for trail running. Running on the road it is easy to run too fast, whereas on the uphill trails I need to walk. So MAF'ing for 6 months got me ready to walk without feeling bad about pace. It's the small things ;-)

@mrdavester 3 года назад

Yoyo running/walking speeds trying to follow your real time hr is frustrating. I finally picked a decent pace, held it no matter what, and then watched my hr drop over the weeks and even dipped into my maf zone doing this. Much better technique imo.

@Monorijder 3 года назад

Thx👍, just that bit of info that I needed 🙂 Will dive into the MAF methode. #shinsplints #stressfracture

@AverageRunningPT 3 года назад

You got this! Glad it was helpful!

@thatguygreg 3 года назад

Having run at MAF for over a year and a half I can say that MAF has absolutely been effective in reducing injury. Before MAF I used to suffer from runners knee and plantar fasciitis quite often and those went away once i started with MAF. But the key word here is reduce, MAF doesn’t remove the risk of injury altogether which was a tough lesson for me to learn. I thought I could just run as much as I wanted and never get injured but that isn’t the case. After doing a bit too much I got hit with shin splints which took a nearly two months to get over. MAF wasn’t the reason I got injured. I got injured because I had ignored strength and mobility training for nearly two years. There were underlying issues that I needed to address, especially if I wanted to keep running as much as I have been since MAF (50 to 80 miles a week). I’ve now included strength and mobility into my training but I’m still running at MAF. So far so good, I definitely feel like my running has improved because of the other work I’ve been doing. MAF is a very effective way to prevent injury, but it doesn’t remove the risk entirely.

@AverageRunningPT 3 года назад

So true! Even with MAF the body still has limits. We still have to respect that, or improve the capacity with strength work.

@horstinator1859 Год назад

This is helpful thanks! How many miles were you running during your MAF year?

@mrdavester 3 года назад

I injured myself twice within 3 weeks with 2 weeks off in between using MAF ultra slow running. One shin and one hip. Never injured myself in 7 years running prior.

@AverageRunningPT 3 года назад

You started MAF and then had your first injury?

@mrdavester 3 года назад

@@AverageRunningPT I had a nagging tight soleus muscle issue for years that I didn't realize I should massage. But I don't consider that an injury per se, so yes, my injuries started after maf. I started maf running mid January, after 1.5 months off. I eased in with run walk runs. My maf pace was 7.5 min kms. Which was still too fast for my hr but I couldn't run any slower. Never ran longer than 1hr. Mid Feb I strained a shin for no apparent reason. I had to take 2 weeks off and limped the whole time. 3 days back in my hip started hurting. 3 days off and I started running again, but chose to run faster to get better joint articulation and roll through my impacts better. Hip hasn't healed yet, so I'm taking a week off now.

@mrdavester 3 года назад

@@AverageRunningPT I believe that ultra slow running is worse for you than keeping a decent pace. Pitter patter steps shorten up joint articulations. Also I can't roll through the impacts as well as I do running faster. Cant roll off the running gait bounce into horizontal motion. So I switched to a 6 min km pace and found my hr wasn't any higher. This running speed is so much more efficient than ultra slow running.

@AverageRunningPT 3 года назад

If your Hr didn’t change...the great. Go for it. I agree, you need to take the body through full ranges of motion. But the question I will ask is, is it necessary while running? 🤷🏻‍♂️

@mrdavester 3 года назад

@@AverageRunningPT if people can pitter patter step run for hours without getting hurt then great.. go for it. I can't.. I'm still trying to heal my hip from the impact injuries. I ran no slower than 5min per km pace down to 4 min per km all last year. No sore hips, knees or shins. I ease into to a 7.5min per km pace this year and I hurt a shin, and a hip joint a month later. It's cost me a month of running this year and my hip still hurts. Fluke?