How Far Can Super Slow Running Take My Body? - Medium

Using The Maffetone Method · Discuss and change HIIT workouts with Personal Trainer · 1 Hour Run- every other day with a 10 min warm-up and 10 min cool-down. OpeninappHomeNotificationsListsStoriesWritePublishedinRunner'sLifeHowFarCanSuperSlowRunningTakeMyBody?UsingtheMaffetoneMethodtotestyourlimitsImagebywal_172619fromPixabayWhenIstartedrunningearlierthisyear,Iwasbuildingmynewskillfromscratch.Ihaveneverbeenarunner,butIamadoer.I’magoal-orientedperson,andIstartedtrainingaggressivelytocompletea5Krace.Iwasactinglikea20-year-old.Iwaspushinghardandgoingforbroke.Iwasrunning,doingyogaeveryday,andevenparticipatinginaHIITclassbyvirtualmeetingthreetimesaweek.IwasSORE!Notonlythat,butIwasn’teatinghealthyenough.Especiallyduringlock-down,myfoodhabitsweretotallyoutofwhack.Iwasactiveandexercising,yetgainingweight.Itstartedtotakeitstollonme.Iwaslosingground.Insteadofgettinghealthierandrunningfarther,Iwashavingtroubleevengettingoutthedoor.Didithaveanythingtodowithmyage?Iwasworriedthatitprobablydid.Ijustwasn’trecoveringfastenoughfromallofthehardusemybodywasseeing.Itwastimetochangegears.Idecidedtotakeiteasyonmybodyandbuildupmyrunninghabitslowly.Ididn’twanttoendupinjuredandlosethechancetorunthissummer.NoMoreHIITIstoppeddoingHIIT.Ifeltlikeitwaskillingme.AccordingtoTheBigBookofEnduranceTrainingandRacing,byDr.PhilipMaffetone,toomuchanaerobicexerciseisverycounterproductivetoanenduranceathlete.Idoknowthatitwassuckingmywilltolive,soithadtogo.IntervalTrainingIsn’tMyFriend.Whenworkoutsturnfromfunintorelentlesstorturemedium.comAnotherchangeImadewastostopeatingbuttered,whitetoastforbreakfast,andIquitbuyingDoritos.AllIdidwaseliminateafewofthelargestsourcesofemptycarbsthatIwasbringingintothehouse.Ialreadyeatatonofveggies,andwehaveplentyofhealthyfoodsinthefridge.Ididn’tfeeltheneedtogonutsonchangingmydiet.Ijustneededtoditchalittlebitofgarbage.UsingTheMaffetoneMethodDr.Maffetoneadvocatesslowrunsthatkeeptheheartratelowerthanyouwouldifyouweren’tcheckingit.Thegoalistokeepyourbodyinanaerobicstateratherthananaerobic.Thesimpleexplanationofthisistousethe180Formula(180—YourAge).It’sworthgoingtophilmaffetone.comtogetthecompletereport,soalaymanlikemedoesn’tmuckitup!Ifyourheartratestaysunderthatnumber,whichformeisaround130,youareexercisingaerobicallyandusingoxygentoburnfat.Ifyougetyourheartpoundingfaster,youareinananaerobicstateandjustburningglucose.Thisislessefficient,andyouwillhitthewall.ReallySlowRunningWasHardAtFirstWhenItriedtheMAFmethodout,IfoundIhadtostayarounda12min/milepacetokeepmyheartratebelow140.ItseemedlikeIwasjustcrawling.Iwasgladtherewasnoonearoundtoseemealmostrunninginplace.ButIkeptitupandfoundoutthatIcouldrunfartherthan3mileswithoutgettingtiredatall.Iendedupwithmypersonalbestfordistanceonthefirsttryatrunningthisway.Iwent4.55milesin1hour,atanaveragepaceof13:12minutespermile.Iwasshockedathoweasyitwas.AndIcouldhavekeptgoing.May9,2020RunningStats:4.55Miles,1Hour,13:12Min/MileStartingWeight:166lbs.Icameupwiththisone-monthrunningplananddidmybesttofollowit.DiscussandchangeHIITworkoutswithPersonalTrainer1HourRun-everyotherdaywitha10minwarm-upand10mincool-down.HeartRateshouldstaybetween130–140BPMStopeatingsomuchtoast!Replaceemptycarbswithproteinandveggies.Drinkmorewater.Onlydrinkonepotofcoffee/dayOneMonthLater.HaveIImproved?Yes!Isawdrasticimprovements.Rightaway,IfoundthatIcouldrunfartherandfarther.Mypacegotfasterwhilekeepingmyheartratedownbelow140BPM.Ilostover3poundswithouteatingless,oreventhinkingaboutitmuch.Withafewhillsinmyway,Ialwaysfindmyheartrateclimbsfast,andIhavetoslowrightdown.ThereisnowayformetostaytotallycompliantwiththeHRguidelinesI’mtryingtofollow,butI’mclose.It’sstartingtobecomeintuitive.MybodyissendingmesignalswhichI’mslowlylearningtorecognize.Ialmostdon’tneedtocheckmywatchtoknowI’minthezoneIwanted.Itfeelsnaturalandsustainable.Herearemyresults:June12,2020RunningStats:6.48Miles,Time1:08Hr,10:32Min/MileWeight:162.8lbs.I’mreallyhappywiththeslowrunning,steadytrainingmethodsofar.I’mnevertoosoretoliveafterarun.Myenergylevelsareincreasing.Myweightisstabilizing.Mydistancesandtimesareimproving.Slowbutsteadywinstherace.Hereareacouplemorestoriesfrommyrunningjourney.Iamhavingablastgettingoutthereandtestingmylimits!Keepintouch!Tim’sMindfulLivingToolboxRunningDownRedneckRoadsMyfarmerneighborsthinkI’mcrazymedium.comDoIReallyNeedNewRunningShoesAfter500Miles?Itmightbegoodadvice,notjustshoesalespropagandamedium.comMorefromRunner'sLifeFollowRunner'sLifeisapublicationforadviceandstoriesfromtheintersectionofrunningandlife.Byrunners,forrunners.ReadmorefromRunner'sLifeRecommendedfromMediumJamieDStaceyinInFitnessAndInHealth5EpicWaystoGreaterStrengthMikeMcMillaninInFitnessAndInHealthHowtoBuildYourRunningSelf-ConfidenceColmanCorriganinBetterHumansHowaBrokenAnkleSolvedmyChronicAnklePainMikeMcMillaninRunner'sLifeHowtoTrainforanUltraMarathon:Don’tJustDoLSDKevinAnninMindCafeIHateRunningYetStillRun42MilesPerWeekMathieuLavedrineinRunner'sLifeWhatHappenedWhenIRestartedRunningAfterCOVIDColmanCorriganinBetterHumansWhatLockdownTaughtMeAboutBuildingMuscleJamieDStaceyinInFitnessAndInHealthFitness,LikeLife,CanbeBrokenDowninto3SimpleQuestionsAboutHelpTermsPrivacyGettheMediumappGetstartedTimEbl2.7KFollowersWriter,MeditationIns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