Running News Daily

Everything to know about the MAF method and letting heart rate guide your runs.

Runners often turn to time or distance, pace or feel to guide their workouts. But to get more precise about intensity, heart rate training offers an objective view of how hard you’re working and can help you get the most out of each step. 

One way to tune into heart rate: the Maffetone method, a.k.a. MAF method. It’s a strategy based on maintaining a low heart rate for most of your runs, with the goal of revving your fat-burning engine and help you avoid injury, illness, and overtraining.

“I’ve coached hundreds of runners through MAF, and for some, it’s been a complete game changer; for others it’s just been massively frustrating,” says Amanda Brooks, Denver-based running coach and founder of Run to the Finish. 

So what is the MAF method exactly, and is it for you? Let’s break it down.

The Idea Behind the MAF Method

This training strategy was created by Phil Maffetone, an applied kinesiologist, following decades of his clinical research about heart rate training. It can be called the Maffetone method or simply MAF—which is (obviously) short for his name but which also stands for maximum aerobic function. 

“The thesis behind the MAF method is that low heart rate training will allow runners to build endurance while reducing their injury risk and avoiding fatigue,” explains Laura Norris, owner and coach at Laura Norris Running in Boulder, Colorado. “This low heart rate zone is where the body oxidizes a higher ratio of fat than carbohydrates for energy production.” 

In other words, MAF keeps you in what’s considered the “fat-burning zone”—though it’s a misconception that running this way always equals fat loss, says Brooks. The benefit is more so that you train your body to run off of fat as fuel, which doesn’t burn as quickly as carbohydrates, so you can run longer.

To take advantage of the MAF method, you need a device to actually track your heart rate, whether that’s a smartwatch or chest strap (research suggests the latter is more accurate in some cases). 

How the MAF Method Works

The MAF method is based on a very straightforward formula: Take 180 (a number Maffetone came up with based on his research) and subtract your age. The resulting number is your max heart rate in beats per minute (bpm), which you should stay under for most runs. 

So, if you’re 40 years old, your heart rate shouldn’t go north of 140 bpm for nearly all your miles. In other words, it ensures that most of your running is easy running, which is the principle that most coaches recommend whether you’re following MAF or not.

But the plan does take a few other factors into account: 

If you’re recovering from a major illness or injury, subtract 10 beats

If you’re not improving in your training or are just coming back to training, or if you get a cold or the flu at least twice a year, subtract 5

If you’ve been training for at least two years without any injury, add 5

If you’re over 65, add up to 10 

If you’re under 16, use 165 bpm for your max

Does sticking under one number for your heart rate for most runs feel too strict though? For some people, it is, says Brooks. “Like most heart-rate running formulas, it doesn’t work for everyone,” she says.

On the other hand, the formula’s simplicity is what makes it so accessible for a wide audience. “It helps give people a guideline for figuring out what easy running should feel like,” Brooks adds. 

Contrary to popular belief, MAF doesn’t mean every single run should be done at a low heart rate. “Many people don’t realize that once you’ve been doing it for a while to build your base or return to running, you are absolutely supposed to start adding back in speed work,” says Brooks. “Then it really turns into a more traditional 80/20 program, but the easy days are defined by your MAF heart rate.”

Benefits of Using the MAF Method

“Where MAF can shine is for runners who have consistent issues with injuries or coming back from illness—it gives them a more specific way to guide training and often prevent running slightly too hard all the time,” says Brooks.

In research that Maffetone conducted, 76 percent of runners who used the method leading up to a 5K improved their race time and only 9.5 percent got an injury, compared with nearly 62 percent of runners who got injured when they maintained their normal training schedule instead of MAF. 

The MAF method is beneficial because of its emphasis on easy running, which should make up the bulk of any running routine. “Whether you call it low heart rate training, zone 2 training, or easy running, there are numerous benefits to runs below one’s aerobic threshold,” says Norris. 

For example, because running at a low heart rate spares glycogen (in favor of fat burning), you can often keep running longer at this intensity and with less fatigue afterward. “Plus, easy running places less stress on the musculoskeletal system, so you can run more mileage while controlling your injury risk,” Norris adds.

Drawbacks of Using the MAF Method

The formula for MAF is simple, which makes it very easy to use, but it can also be limiting. “Some individuals are outliers—they will have higher or lower heart rate zones than generic formulas predict,” says Norris. 

New runners and those over 40 often find it tricky to keep their heart rate low enough. Plus, adds Norris, factors other than age can affect heart rate. “Caffeine consumption, anxiety, hydration status, iron levels, and other variables will all alter your heart rate during exercise,” she says. “You may still be in an aerobic zone, but your heart rate may become decoupled from your oxygen consumption [your aerobic zone] due to caffeine ingestion or dehydration.”

Furthermore, using MAF does require wearing a heart rate monitor so you can keep an eye on your exact number throughout your runs. “Some runners get highly stressed out watching their heart rate,” says Brooks. 

Being that focused on specific numbers isn’t always necessary to achieve results. Runners who trained guided by rate of perceived exertion (RPE) showed similar improvements over six weeks of training, as those who ran guided by their heart rate in a study published in the Journal of Strength and Conditioning Research in 2017.

The Bottom Line on the MAF Method for Runners

MAF can be an approachable training technique to help ensure you’re not pushing too hard on what should be easy runs (that is, the majority of your mileage). But like any running plan, it takes some adjustments and isn’t ideal for everyone. 

“Whenever trying out a new training method, it’s important to assess whether you enjoy running any more or less with this approach,” says Norris. “If you don’t enjoy heart rate training, MAF is not for you.”

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.