I’ve taken my MAF training to a certain point where I am running a lot more than I was before but still not for very long. I’d like to be able to run the whole time – except perhaps on really steep hills like the Lincoln Brick hill.
I think the problem is that when I start running I am going too fast and my heart rate climbs too quickly. I need to work on running slower. I probably need to do this work on a track to avoid hills (I live in SW PA where it is very hilly nearly everywhere).
Here’s a video of the Niko Niko method which is very similar (Niko Niko uses a low intensity steady state training at a heart rate just below the bottom of the MAF range).
The key points in this video are:
- Be conscious about small steps and pitch. The woman in the video is taking steps where her shoes don’t go past the other shoe.
- Keep your back straight. Don’t lean forward into the run.
- Relax your shoulders. Your arms should move naturally.
- Breathe naturally.
- Slightly raise your chin and look far ahead of you.
- Be conscious about forefoot landing. Don’t land on your heels.
- Do not kick the ground.
There is a MAF video by Sherpa Herb along similar lines.
I am going to start working on this. I’ve been doing about three days a week with an hour or more each time so I feel like my consistency has held up.