Let’s see, our current challenge is: “no big groups ”, “six-foot rule” or “isolation”an so on…. There is no better way to achieve all of these, stay healthy, and start a new path than by running. That’s right! So, I’ve compiled some guidelines to help you get started or take inventory of what you have been doing to make the most of your current health journey.
Being a Triathlon Coach for more than twelve years, I’ve learned a thing or two, because, well, I’ve seen a thing or two. Most people just don’t know where to start, so I hope this program will help you get started on the right foot!
What things you will need to start on this program:
- An open mind
- Heart rate monitor
- Running shoes
Let’s begin with a system of training that I have been using for years called MAF (Maximum Aerobic Function). I have found that the MAF method does a masterful job of keeping the injury rate way down and at the same time, make running much more enjoyable.
The MAF program basically relies on your heart rate (HR) calculation and better eating habits.
To calculate your Maximum Aerobic Function, take 180, and subtract your age. So, if you are 40, 180-40 = 140. 140 will be your max heart rate while running. You should now set your HR monitor to beep at your MAF, or in our example, 140.
Now that you have your MAF, let’s discuss how the program works. While running or jogging, your HR monitor will sound its alarm when you reach 140+bpm. You will then need to slow your run pace or begin walking to bring your heart rate at or below 140. The ultimate goal is to keep your heart rate within 10 beats of your MAF, so your pace should slow down or speed up to achieve this range.
Now that you have your MAF calculation, let’s take a look at a sample training session.
45 Minute Session
Step one: 10 Min
Warm-up -This consists of range of motion movements, dynamic stretching, and a combination of jogging and walking. (I have gone into greater detail of this warmup in my “Pre-Run Workout Procedure” in a separate article)
Step Two: 25 Min
Main Training Session – 25 min run/jog/walk all the while staying at or below 140bpm
Step three: 5-10 Min
Cooldown – walk for 5-10 minutes before you finish your session
Keep in mind, this program is designed to use your body’s fat for energy, which means that nutrition will come into play for maximum results. If you are a carboholic, your progress will be slower than, perhaps someone that is not. My suggestion is to cut way back on simple carbohydrates and eat more well-balanced meals with lots of clean meats, proteins, and vegetables.
If you would like help with the process, click below.