As a running coach, I’ve worked with many athletes chasing faster times, longer distances, and healthier, more sustainable training—and one method I’ve had great success with is low-heart-rate running.
At first, I’ll admit—it can feel frustrating. You’re running slow, your ego takes a hit, and you might wonder if it’s even working. But trust me: if you stick with it, low heart rate training can completely transform your endurance, efficiency, and ability to run faster without trying harder.
Low heart rate running, also known as aerobic base training, is all about teaching your body to become an efficient machine. You train your aerobic system to do more with less effort, which means you’ll be able to run faster at lower heart rates over time.
I’ll break down what low heart rate running really is, how to get started, and my top coaching tips to make it work for you—whether you’re training for a marathon, building back from injury, or just looking to run stronger for longer.
What Is Low Heart Rate Running?
As the name suggests, low-heart-rate running involves deliberately keeping your heart rate below higher-intensity training zones while running.
Typically, low-heart-rate running is done in zone 2.
Zone 2 corresponds to 60-70% of your max HR, so it is a lower-intensity effort level ideal for easy runs that build your aerobic base.
The low-heart-rate running training method is based on the seemingly paradoxical principle that you need to run at a slower pace to become a faster runner.
This approach was popularized by Dr. Phil Maffetone, so you may also hear low heart rate training referred to as MAF training, which stands for Maximum Aerobic Function training.
Getting Started
So, how low is “low” when it comes to low HR running?
To determine the appropriate average heart rate, you need to use Maffetone’s 180 Formula.1Maffetone, D. P. (2015, May 6). The MAF 180 Formula: Heart-rate monitoring for real aerobic training. Dr. Phil Maffetone. https://philmaffetone.com/180-formula/
First, subtract your age in years from 180.
Then, there are various factors that can necessitate modifying your target heart rate:
- Subtract 10: if you currently have or are recovering from a major illness or surgery, or are in cardiac rehabilitation, taking any regular medication, or are in the burnout stage of overtraining (chronic overtraining).
- Subtract 5: if you are currently injured, are overweight, get frequent illnesses (2 or more colds or infections per year), have seasonal allergies or asthma, have a low aerobic fitness level, are a beginner who is just getting back into a training plan, run inconsistently, have not been improving recently, or are in the early stages of overtraining syndrome.
- Add 5: if you have been training for more than two years without any problems, have been continually progressing, and have been feeling good.
- Do not modify your number, simply use 180 minus your age: if you have been following a training program consistently at least four times per week for two years without issue.
For runners over 65, the 180 Method may not work well, so you may need to experiment to find what feels right for your effort level.
For runners under the age of 16, a MAF HR of 165 bpm is typically used.
Whatever number you end up with is considered your MAF heart rate.
This is the maximum heart rate you should hit for all your low-heart-rate training runs.
Furthermore, the first mile of all your low-heart-rate training runs should be run at 10 beats per minute below your calculated MAF heart rate.
Let’s consider the example of a 36-year-old male runner who has been very healthy. running consistently for two years, and training for a half-marathon and a local Olympic triathlon.
Using the Maffetone 180 Method, his maximum heart rate for low-HR running would be 180 – 36 = 144 bpm, with the first mile of every run not exceeding 134 bpm.
If the same runner had been running consistently for more than two years, he would be able to bump this up to 149 bpm for all training runs, with the first mile at 139 bpm.
Most runners fall into the second modification category: they have one factor that compromises their “haleness” as a runner, whether that’s carrying excess weight, getting frequent colds, training inconsistently, having a lower cardio fitness level, or otherwise.
For that reason, most runners subtract 5 from their baseline 180 – age number.
Our example 36-year-old would have a max training heart rate of 141 bpm if any of those conditions applied to him.
Step-by-Step Guide to Doing a MAF Test
- Warm up by running one mile or 10 to 15 minutes at a pace that keeps your heart rate at least 10 bpm below your target max heart rate using the 180 MAF Method.
- Choose a 5-mile (8k) route that you will be able to use for your test and all future re-tests. If your current long run is less than 60 minutes, choose a route that is only 3 miles (5km).
- Set out on your selective course, running as close as possible to your target max heart rate for the entire distance. Note that it is normal for your pace to slow down each mile because your heart rate will naturally trend upward due to cardiac drift, especially if it is hot out.
- At the end of your test, you will be able to see how long it took you to run the 5-mile distance while maintaining but not exceeding your target heart rate.
You should aim to repeat the test every month during your first couple of months of transitioning to low-heart-rate training, and every 8 weeks after 3 to 4 months.
What you should notice is that over time, you are able to complete your selected run at a much faster pace without exceeding your maximum target heart rate.
This is indicative of the cardiovascular adaptations you are striving for, notably the increased efficiency of the heart and lungs in delivering oxygen and nutrients to the muscles, and the improved ability of the muscles to extract and utilize that oxygen to generate energy for work.
On the other hand, if you notice that your times are slowing down, it’s indicative that you are pushing the pace too hard during your training runs, not sleeping or fueling well, or are dealing with external stresses that are causing you to recover poorly.
Start Low Heart Rate Training Today
As a running coach, I find that for most runners, transitioning to low-heart-rate training is surprisingly difficult.
It sounds like it will be easy—running slower should feel physiologically easier— but it’s actually quite challenging to keep your heart rate low enough based on your MAF heart rate calculation.
Most runners have to run significantly slower than they are accustomed to or are physically and mentally comfortable with, possibly even taking walk breaks up hills to prevent a high heart rate.
This can be difficult for the ego and sometimes even physically challenging, especially if you are used to running at a high intensity or in zone 3 for your “easy runs.” (Note that zone 3 isn’t really an easy run zone, but many runners mistakenly run their everyday runs in this grey zone.)
The good news is that your body adjusts. One of the main benefits of the Maffetone Method is reconditioning or retraining your cardiovascular system to operate far more efficiently.
As this process occurs, your heart rate drops at various submaximal workloads and paces, allowing you to increase your pace while keeping your heart rate at or below your target low heart rate for running.
To assess your progress over time, it’s recommended that you periodically complete Maximum Aerobic Function (MAF) tests, which you can then compare to a baseline test once you decide to start low-HR running.
5 Tips for Low Heart Rate Running
#1: Put Speedwork On Hold
When you first start low heart rate training, you’re supposed to stop all speed workouts because every single workout is supposed to be performed at or below your target maximum heart rate.
After a couple of months, as long as you are progressing and improving on your MAF tests, you can reintroduce speed workouts using the 80/20 rule.
The 80/20 rule of running states that 80% of your runs should be in an easy, low-heart-rate zone, and 20% can be high-quality, high-effort runs such as track workouts and intervals.
#2: Wear a Chest Strap Heart Rate Monitor
Most GPS running watches these days have optical heart rate monitoring on the wrist, but a chest strap heart rate monitor is typically more accurate.
If you are going to embrace low-HR running, it’s usually a great investment to get a chest-strap heart rate monitor to improve the accuracy and reliability of your heart rate readings.
There are already so many factors that can influence your heart rate from day to day, so having the most accurate reading on your pulse will ensure that you can follow low heart rate running to a T.
#3: Keep Stress Down
Lots of factors can elevate your heart rate, including stress, dehydration, the heat and humidity, poor sleep, certain medications, and excess caffeine.
The higher your resting heart rate, the slower you’ll be able to run because you won’t have much range between your elevated resting heart rate and your MAF-method heart rate.
So, you want to be mindful of your overall health and stress levels to keep your heart rate as low as possible.
#4: Increase Your Cadence
When you first start, your running form might feel awkward because you have to run more slowly than your normal pace.
Do your best to run with proper form, keeping your core tight and spine neutral and erect.
One of the best things you can do is shorten your stride and increase your cadence.
This will help you keep your running pace slow enough for low-intensity running while also improving your running economy and reducing your injury risk2Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine and Science in Sports and Exercise, 43(2), 296–302. https://doi.org/10.1249/MSS.0b013e3181ebedf4 down the line. These benefits should translate into a faster cadence once you are able to run at higher speeds as well.
#5: Be Patient
It will take time for your cardiovascular system to adapt to this method, but if you want it to work, you need to be consistent and stick with it every day rather than only trying it once or twice a week.
Your average training pace will slow dramatically; try to get comfortable with that and let your ego take a vacation as your body adapts.
Over time, you will find that your pace starts to creep back up to your prior training pace, and your heart rate will be much lower at that same pace, which is exactly what you are striving for.
You are conditioning or reconditioning your aerobic system to be much more efficient. Ultimately, this will allow you to run much faster at lower effort levels—the recipe for improved performance.
When you are ready to introduce speedwork back into your training after you have mastered low-heart-rate running and seen results, do so using the 80/20% rule.
Check out our guide for a complete explanation of what the 80/20 method entails:
Thanks for this article – really helpful and informative. I’ve recently started low HR training and I’m finding it really hard to keep my HR below 140 (and as I’m 48 I should actually aim for 132!). Going to stick with it though and so appreciate your encouraging words.
THE best article about how to train by HR I’ve found so far. I find the article comforting because I’ve had to slow to almost a walk to prevent my HR from going over the limit (around 132 as I’m a 54 YO male). My last 5K was 20:57 BUT it was hard. I want to drop to the 19’s and I’m thinking this training method is the ticket. Thank you very much for the comments that reassure us that it’s “normal” to have to slow down considerably to maintain a lower heart rate. I SO look forward to the days I can run more efficiently at a “fun” pace (like 7:30 mile).
Surely whatever pace you run your slow runs at over time the same result will ocurr. You will run faster for the same heart rate. Surely consistancy is the key rather than the heart rate.
I am 70 and would sure like more guidance for us older folks rather than : “For runners over the age of 65, the 180 Method may not work well, so you may need to experiment and see what feels right based on your effort level.”
And does this work for bicycling also? I have been riding my Peleton a lot and keeping my max at 115. I just can’t go as low as 110.
I run by level of exertion. Easy running, low HR running, nose breathing, it’s all the same as far as I’m concerned.
But remember, if that’s all you do, you’ll be good at that. If you want to get faster, you have to do a bit of fast running.