Mediocre Miles: Maximize Your Fitness- MAF for New Runners

When starting out as a runner, understanding your Maximum Aerobic Function (MAF) heart rate is crucial. MAF is the highest heart rate you can maintain while still staying in an aerobic zone. This zone helps build endurance, improve fat-burning capacity, and prevent overtraining. For new runners, training at or below the MAF allows your body to adapt to running without straining the cardiovascular system.

Needless to say, it was a mistake I made during the first two months of my SAP run build. I was just running, not really looking at my heart rate.

To find your MAF heart rate, simply subtract your age from 180. From there, if you need further adjustments based on fitness level or health factors, make them!

For example, a 30-year-old runner’s MAF would be 150 beats per minute. 180-30 = 150.

Simple? Yes. Here’s what it looks like in a running workout…

1. Warm-up with a 5-10 minute easy jog.

2. Run at or below your MAF for 30-40 minutes.

3. Cool down with a light jog or walk for 5-10 minutes.

The MAF method ensures that your easy runs stay easy and will lead to long-term improvements. Seriously, it matters!