How To Run Faster At a Low Heart Rate | Dr. Phil Maffetone

Dr. Phil Maffetone on the MAF 180 Formula, Zone 2, Fat Burning & Why Most Runners Train Too Hard 🏃‍♂️5K, 10K, Half & Full Marathon Training Plans 👉 http://theendurancelab.run/training-plans 💸 Check out all of the exclusive discounts from our Partners 👉https://theendurancelab.run/exclusive-discountsIn this episode of The Endurance Lab Podcast, I sit down with Dr. Phil Maffetone, one of the most influential voices in endurance sports and human performance. Dr. Maffetone is the creator of the MAF (Maximum Aerobic Function) Method and the well-known MAF 180 formula (180 – age), a simple yet powerful approach to building aerobic fitness that has helped runners, triathletes, cyclists, and everyday athletes get faster at a lower heart rate for decades.We unpack: • How the MAF 180 formula was developed (before lactate testing even existed) • How MAF relates to Zone 2, aerobic threshold, and lactate threshold • Why most runners are sabotaging their aerobic system • The biggest mistakes people make when applying the MAF method • Whether you should slow down or walk hills • How to know if your aerobic base is truly improving • Why “no pain, no gain” may be holding you back • Carbohydrate intake in racing — do you really need 100g+ per hour? • Fat metabolism, insulin resistance, and body composition • The 2-Week Test and how to individualize your nutrition • Whether fasted training is a good idea • How to structure your training year (base vs speed work) • Why endurance should be about long-term health, not short-term performanceDr. Maffetone challenges a lot of modern endurance dogma, especially around high-carb fueling and high-intensity training, and brings the conversation back to something simple: Build the aerobic system first. Protect your health. Get faster the sustainable way.If you’re over 40, focused on longevity, or trying to improve performance without constant injury, this conversation will resonate.Timestamps:00:00 Intro05:21 The origin of the MAF 180 formula15:34 MAF vs Zone 2 & aerobic threshold20:29 Fat metabolism & aerobic efficiency 25:52 What most runners get wrong about MAF training27:49 Adjusting for hills and heat33:07 Adjusting for illness and infections36:54 80/20 training40:10 Base training & strides42:10 How much carbs are needed during training & races?48:56 Fasted training - Yes or No?50:38 The 2-Week Test & insulin resistance58:05 Endurance, longevity & having fun