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That is the question, isn’t it?
Ugh, I have so much angst right now that I feel like I should go spend a year in Europe finding myself.
Let me back up a minute.
Back in March on my trip to Israel, I met Heather, formerly of Dietitian on the Run, and now heathercaplan.com. I have to tell you, I’m kind of in awe of this beautiful chica. First of all, she hopped on a plane to Israel just 2 days after her wedding! That alone makes her a serious badass in my book. But more to the point, she is healthy, in great shape, and an awesome runner.

Heather is a registered dietitian and a running coach. She trains and coaches using the “Maffetone Method,” which I’d never heard of prior to our meeting. I love this description of it from her coaching team, Team Amazing Day:
…[The] Maffetone Method [is] a holistic approach to endurance training that involves training at a low heart rate, but also controlling inflammation in the body through sleep, proper nutrition, recovery, and stress management.
I’d also never heard of heart rate-based training (more on that in a minute) prior to my Israel trip . Heather really didn’t talk about it much, but for some reason the little I did learn stuck with me after I got home. I did a little bit of googling, read a couple of articles, even did a little research about heart rate monitors.
I was intrigued. And then last month, while picking through a clearance endcap at Target, I found this:
A Polar USA FT1 Heart Rate Monitor, marked down from $59.99 to $17.98. It was a sign. (Side note: A lot of my “signs” happen at Target. Interesting.)
So let me stop right here and give a quick explanation about heart rate-based training. I’m NOT an expert by any means, and I’m sure this will be an oversimplification, but here are the basics (as I understand them).
In HR-based training, heart rate is used to determine the intensity of the workout. You can determine this with a heart rate monitor or (for the gadget-avoidant) by taking your pulse. Most HR-based training plans involve finding your resting heart rate and maximum heart rate, and then targeting different HR zones (based on percentages) for different types of workouts or runs. That might sound a little confusing, but Beth at Shut Up + Run explains it really well HERE.
The Maffetone Method is different, though. It does NOT involve targeting heart rate zones. Rather, a formula is used to determine your maximum aerobic function (MAF). This number is your ideal maximum aerobic heart rate and in most cases should not be exceeded.
The formula is called The 180 Formula, and it’s really simple:
1. Subtract your age from 180.
2. Modify this number based on the following categories:
a) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b) If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c) If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same
d) If you have been training for more than two years without any of the problems listed above and have made progress in competition without injury, add 5.
So for example, I’m 40 years old, and 180 – 40 = 140. Then if I subtract another 5 points for having asthma, that gives me a maximum aerobic heart rate of 135. Maximum – meaning that while running, my heart rate should (almost) never exceed 135, especially during the first several months. The goal is to build my “aerobic base,” or to train my body to run faster & harder while using the same (or less) amount of exertion.
I’ve been experimenting with this type of running for a couple of weeks now, and here’s what I’ve learned so far:
1. Running slower than your natural pace is harder than you might think.
2. My aerobic base sucks.
In order to maintain a heart rate of 125-135 (Dr. Maffetone recommends a range of 10 beats lower than your maximum aerobic heart rate), I’m having to run an average pace of 15:00/mile. In comparison, my Galloway training pace (averaging run-walk interval times) is around 12:00/mile.
Off the top of my head, I’d say that during a typical Galloway training run, my run intervals average around 9:00-10:00/mile, while my walk intervals are around 14:00-15:00/mile. So running a 15:00 mile feels very slow. Actually, it’s nearly impossible to do much running at that pace. If I try anything harder than a light jog, my heart rate shoots right up to 150. So in order to slow my heart rate down, I’m spending a lot of time walking – which of course I do during Galloway training too.
Which leads me back to my original question: to Galloway or not to Galloway?
My local Galloway marathon training program starts up again in two weeks. And I’m still on the fence about whether or not to sign up.
There are a lot of things that I love about Galloway training. But the more I read about the Maffetone Method, the more I think it could be the right choice for me right now. And even though both methods involve low-intensity training and a “run slow to go faster” foundation, I’m wondering if they are mutually exclusive.
Maffetone = low, steady heart rate
Galloway = constant speeding up & slowing down of heart rate during intervals
From The Maffetone Method (Dr. Philip Maffetone, 2000) :
The most important part of your schedule is the aerobic base, the time you’ll need to spend to build your aerobic system. During this period of time, you’ll perform only aerobic exercise; there will be no anaerobic training. This aerobic base period can last three to five months, sometimes longer. (page 48)
And this:
The most difficult obstacle during [the aerobic base] period may be interference from other people, which may lead you to question yourself. “Is exercising this slow really going to help me?” is a common question. “Run with us just this one time” is also a common trap. [It’s] vital that you be very strict in developing your aerobic base. (page 111)
At this point, I think it’s fair to say that I’m committed to giving the Maffetone Method a genuine shot. What worries me is whether I’m committed enough. I’ve never trained for a marathon (or for anything, really) without the support of a group and the structure of someone else’s schedule. My longest solo run so far is 14 miles. Can I go it alone for almost twice that?
The natural choice seems to be a happy compromise – train mostly on my own but do my long runs (12+ miles) with the Galloway group. But won’t this be counterproductive to MAF training? Switching back & forth between training styles isn’t exactly being “very strict” in developing my aerobic base.
I’m genuinely torn.
Care to weigh in? I’d love some feedback.
John says
Oh, and based on my previous reply, I’d say you could get away with using both methods IF you are mixing the right combination of light-intensity to moderate and high-intensity runs (i.e., shooting for about 80% low intensity and 20% high/moderate). Not sure if that would work with your group runs, but it might make mixing the two workable. Additionally, if you’re training for a marathon you’ll want to get in SOME higher intensity running anyway… Good luck!
sharon says
Hey John! Thanks for the input. As of right now, I haven’t signed up for the Galloway group program – not sure if I will later in the season, but for some reason solo running is really speaking to me right now. It’s going to be a big change, but I think I’ve plateaued and need to mix things up a bit. We’ll see… Thanks for the book recommendation – going to look that one up right now.
Becki says
I’d love to hear view this went for you!
sharon says
Hi Becki! My training experiment got put on hold, unfortunately. I was sick off & on during the fall, and then I injured my back. I haven’t been able to run at all since November and it sucks. I’m having back surgery next month, and the doctor is optimistic that I’ll be able to start running again once I’ve recovered sufficiently. I’m not sure what method I’ll use to train once I get back out there – I think I’ll just be happy to move without pain! I will definitely write updates, so I hope you’ll check back. Thanks for writing! 🙂
Jamie says
Hi – I’m wondering if you’ve recovered and started running again?
sharon says
Hi Jamie! Yes and no. I had my back surgery on 5/26/16, so 5 months ago. I’m doing really well, but I’m not back to running yet. My surgeon wants me to wait at least 6 months post-op, but I think I need more time. Are you a Maffetone or Galloway runner?
John says
Hi, great article and I’m glad the Maffetone Method is working out for you! I’ve also converted to a slower pace on the majority of my runs and discovered that I used to run much too hard most of the time. I’m now able to run more mileage with quicker recovery time. If you want additional information on this type of running method, I found “80/20 Running” by Matt Fitzgerald to be highly informative and convincing as well.
Heather @ Dietitian on the Run says
Well heyyyy girl, hey. You’ve definitely done your research! I love this. I would say that I don’t think there’s ANY way I would’ve stuck with this method without a coach, and the MAF HR can/does change for you as you train and increase your fitness. The equation and +/- 5’s aren’t hard rules; you’ll know you’re running at the right MAF Heart-rate if you start to see your fitness improving (i.e. your pace getting a little faster at the same low HR). If you decide to go at it alone, just remember to be very patient and NOT bop above your MAF HR (which I did many many MANY times) one MAF runs. Be true to it. If you consider working with a coach, you know where to find us. 😉
Kim says
This is fascinating to me…my heart rate is always higher than that when I run. I went nice and slow today, I wish I had checked to see where my HR was after reading your post.
sharon says
I was looking back through some old runs – I always take a photo of the treadmill screen so that I can record it in my running log, and sometimes the treadmill reads my heart rate. (I didn’t even realize this – that’s how little attention I paid.) A couple of months ago, I ran a few miles at an 11:00 average pace, and my average heart rate was 165. And that’s with run-walk intervals.
rachel says
Love that you are researching and toying with this (both heart rate training with MAF and run/walk). I feel that you and I are similar with our running style/approach.
I tinkered with MAF last summer. Quit because I was getting SO discouraged by my slow ‘running’ pace (but let’s be real.. it was a short run and lots of power walking).
BUT… I think MAF is a great thing to try during the summer when you aren’t really racing… it is hot and humid… and you can just focus on listening to your body and heart.
You will find that you will be doing a lot of run/walking (like galloway) although you might not be runnign as much as walking. Good luck!
sharon says
When I was researching for this post, I came across a comment that you’d written on a different blog. I remember because it stuck with me – you said that having to run so slow to maintain your MAF was “humbling.” That’s a great word. It’s definitely humbling to find out that I’m not as fit as I thought I was! I’m just now reading about the nutrition aspect of the Maffetone Method, and I’m wondering how that’ll factor in. Nutrition is my Achilles heel.
Lynda@fitnessmomwinecountry says
Goodness Sharon, I have to read this again there is so much info here. I have never heard of this method {there is a lot I am still learning} but I am not sure if I could do such a slow low method. Gosh, I am curious to read about how you do once you try.
sharon says
Hi Lynda! It’s a big change – I feel like I’m not working hard enough, but my heart rate tells a different story. One good thing is that I never feel exhausted after a run ( so far). I always feel like I could keep going. I will definitely keep you posted!!! xoxo