When it comes to improving athletic performance, the modern adage seems to be, “Go hard or go home.” As a Chiropractor I see people every day complaining about some ache or niggle that is hindering their running progression, usually in the form of an overuse injury such as plantar fasciitis or the dreaded ITB. These are almost guaranteed to haunt anyone starting out as a runner or even someone who is upping the intensity of their training.
But why? I thought we were “Born to Run”. The short answer is – recovery. You see while our bodies have the genetic blueprints for a supreme endurance athlete, they were never designed to go from couch to marathon in 6 months. And even though our ancestors would run a half marathon every day on average, leaving out the fact that they didn’t sit behind a desk all day and didn’t drive the 1km to the shops, it would take them THE WHOLE DAY. They weren’t pushing for that ever-elusive sub-2-half or trying to average 4:30 per km.
The amateur endurance athlete has been so conditioned to think about cardiovascular fitness that we forget about things like tissue conditioning. Ligaments, tendons, muscles, even nerves. These seem to take longer to adapt to the strains of pounding pavement than our hearts and lungs do.
But what if I told you that slowing down, specifically to a particular heart rate zone known as ‘Zone 2’, could be the key to unlocking your ultimate running potential?
Welcome to the world of Zone 2 training, a lesser-known but highly effective training method that has been steadily gaining traction in the running community. One of the most popular implementations of this concept is the Maffetone Method, named after Dr. Phil Maffetone, a renowned American coach, and trainer.
Zone 2: The Magic Zone
Before we delve into the Maffetone Method, let’s explore what Zone 2 is. Heart rate zones are typically divided into five, with Zone 1 being the least intense and Zone 5 the maximum. Zone 2 is right above the light-intensity Zone 1 and is characterized by a heart rate that’s 60-70% of your maximum.
Running in Zone 2, often referred to as ‘conversational pace,’ feels comfortable and sustainable. You should be able to carry on a conversation without gasping for breath. While it may feel like you’re not pushing hard enough, it’s precisely this moderate level of effort that can bring about numerous benefits.
The Maffetone Method: Slow Down to Speed Up
Dr. Phil Maffetone developed the Maffetone Method over 30 years of working with elite athletes. The formula is simple: 180 minus your age is the maximum heart rate you should train at to stay in Zone 2. However, the Maffetone Method is more than a formula—it’s a holistic approach to health and endurance that includes diet, stress management, and individualized training.
Benefits of Zone 2 Training and the Maffetone Method
- Building Aerobic Fitness: The most significant benefit of Zone 2 training is that it enhances your aerobic base—the foundation of the fitness pyramids. By working in Zone 2, you train your body to burn fat as its primary fuel source, improving your endurance, limiting muscle loss and making you more efficient at higher intensities.
- Injury Prevention: High-intensity training puts a lot of stress on the body and this comes at a cost. That cost is recovery time. When we train on chronically under-recovered bodies, that’s how we get overuse injuries. Zone 2 running is low-impact and allows for better recovery, allowing for more volume and reducing the risk of injuries.
- Stress Management: By keeping the heart rate lower, Zone 2 training helps to manage the physical stress imposed on the body. It also aids in balancing hormones and improving sleep, both of which are crucial for recovery and overall health.
- Improved Performance: Although it may seem counterintuitive, slowing down can indeed make you faster. By building a strong aerobic base, you’ll be able to sustain higher intensities for longer during races without fatiguing.
Implementing the Maffetone Method
To effectively implement the Maffetone Method, you’ll need a heart rate monitor. Start your run at a comfortable pace, checking your heart rate regularly to ensure you’re staying within Zone 2. If you go above, slow down until you’re back in the zone. This might mean you’ll be running slower than you’re used to, it may even mean a run-walk for most people, but remember, the goal is long-term improvement.
Of course, we can’t mention recovery without talking about the importance of making sure your spine and nervous system are taken care of. Discuss with your chiropractor how the Maffetone Method integrates with your regular chiropractic care.
Needless to say, this approach takes discipline and will separate the couch potatoes, training for one race to impress Instagram only to burn out and never run again because of “bad luck, bad equipment and bad genes”, from the serious runners who want to develop longevity as an athlete and as a human being.
Which one will you be?