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Training for long-distance events requires a solid foundation, and to build a foundation that you can rely upon, you are going to have to put in the effort required to stimulate change in your body.
Luckily, this change occurs by unconventionally slowing down your running speed, not necessarily increasing it. There is a heart rate range where your body burns a large amount of fat for fuel, and little amounts of sugar (also known as muscle glycogen). Understanding this range will help you tap into your fat stores and save your glycogen reserves for the tail end of your run.
If you don’t have a device that can detect your heart rate whilst running (like a Garmin, Fitbit etc), then you can simply train at a pace that you could easily talk to a running partner at, without any heavy breathing or panting.
If you DO have a heart rate monitor, then read on.
For long and some medium runs, you are going to be using the following zone to build your aerobic capacity and endurance level. This zone is called the MAF zone, which was developed by Phil Maffetone. It stands for Maximum Aerobic Function, and you must be running below this number to acheive maximum endruance:
180 – [YOUR AGE] = AEROBIC HEART RATE
The following calculation is simple, but there are a few things to consider:
1. If you have been sick more than 2 times in the past year, or a taking any medication, subtract 5 from that number.
2. If you have been training consistently with progression in your training for the past 2 years without injury, add 5 to that number.
The FatForWeightLoss Show
Hello and welcome to The FatForWeightLoss Show.
My name is Aaron, and I’m your host for this podcast. If this is your first time listening to this podcast, let me introduce myself.
Firstly, I’m from Australia and I run a ketogenic food blog called Fatforweightloss, found at https://www.FatForWeightLoss.com.au, and the aim of this podcast is to dig into the world of nutrition, fitness and everything in between.
I’m a Nutritional Therapist, and an Advanced Sports Exercise Nutritional Adviser. However, I’m not a doctor, so I cannot give you any medical advice. This also applies to any guest involved in this show. Please make sure you consult your doctor before making any changes to your diet or medication.
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Until next week!
Keto Recipe Nutritional Disclaimer
Please note that I am not qualified as a medical professional. I am simply recounting and sharing my own experiences on this website. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my keto recipes simply as a courtesy to my readers. It is calculated using Chronometer and I remove fiber along with sugar alcohols to find the net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Any questions? please search the help center on my website by clicking here