Heart Rate Training for Military Fitness: Improving Long Distance Running for Soldiers
- Command Athlete Performance
- Feb 17, 2024
- 5 min read
Updated: Mar 4
Cardio is the foundation for all. We are firm believers in Heart Rate Training for military fitness. Improving long distance running for soldiers is imperative given the arduous distance soldiers may encounter during deployments. As military and tactical athletes, we always strive to improve our performance, whether running faster, longer, or simply with more ease and enjoyment. As a former distance runner and Special Forces operator, I've logged thousands of low-intensity training mileage for endurance events and while preparing for combat deployments to Afghanistan. Much of the mileage I accumulated was with a rucksack where I was required to move long distances over rugged terrain with anywhere from 40-60 pounds on my back. The results of low-intensity mileage for long durations resulted in extreme cardio efficiency. My increased aerobic capacity was very noticeable in mid to long-distance running sessions as I could move faster with less effort. In addition, I could also recover very quickly in short-duration interval events.
Most people feel the need to wear themselves out during training, believing that they are not getting a good workout unless they are sore, fatigued, and exhausted at the end of a session. We like to refer to this as "red-lining". However, the problem is that "red-lining" your cardiovascular system may lead to short-term results but will lead to injury and burn-out in the long run. As a young and motivated infantry grunt, I was a regular practitioner of "red-lining" early in my military career.
One day, while in Special Forces training, I came across a heart rate training for triathletes article by six-time Ironman winner Mark Allen, which changed my approach. Like others, this was a problematic mindset shift as I did't feel or notice improvements immediately. Over several years of training, I became a hyper-efficient cardio machine, regularly knocking out a 10-15 mile run or ruck like a walk in the park. I served over 15 years in the Special Forces, sustaining a high and resilient performance level, which I can strongly contribute to heart rate training and maintaining a consistent program.
While there are countless training methods and techniques, one approach that has gained significant attention recently is heart rate training, particularly the Maffetone Method and the MAF (Maximum Aerobic Function) test. This post will explore heart rate training, how the Maffetone Method works, and how the MAF test can help you unlock your full running potential.
Understanding Heart Rate Training
At its core, heart rate training involves using your heart rate as a guide to optimize your workouts and improve your overall fitness. Training at specific heart rate zones ensures you're working at the right intensity (say no to red-lining) to achieve your goals while minimizing the risk of overtraining or injury.
The Maffetone Method (https://philmaffetone.com/method/)
Developed by Dr. Philip Maffetone, the Maffetone Method focuses on building a solid aerobic base through low-intensity, long-duration workouts. The fundamental principle behind this approach is to train your body to burn fat as its primary fuel source rather than relying on carbohydrates, which can lead to fatigue and decreased performance.
To implement the Maffetone Method, you'll first need to calculate your maximum aerobic heart rate (MAHR) using the formula 180 - your age. Though not exact as a lab test, this number represents the upper limit of your aerobic training zone. During workouts, you'll aim to keep your heart rate below this threshold to maximize fat-burning and aerobic fitness. For athletes wanting highly accurate training zones, I suggest going to a human performance lab for VO2 max testing/aerobic threshold testing (google VO2 max testing to find a facility near you).
The MAF Test
The MAF test is a simple yet powerful tool for assessing aerobic fitness and tracking progress over time. To perform the test, warm up thoroughly and then run at your maximum aerobic heart rate for 3 miles. The goal is to maintain a steady pace while keeping your heart rate within your aerobic training zone (180 minus your age) and to record your mile splits.
For example, runners new to this method might feel extremely slow with 10-11 minute mile splits. However, the critical factor is when you start running 8-9 minutes per mile at the same heart rate after several months of CONSISTENT training. This is a key performance indicator that displays your cardiovascular system's increased efficiency. The first time I ran a MAF I was running 9:30 to 10:00 per mile splits while maintaining my heart rate below my threshold. After several months of consistent training, I was able to maintain around 7:45-8:00 minute pace per mile at the same heart rate.
and improved local muscular endurance.
By regularly testing your aerobic fitness with the MAF test, you can track improvements in your performance and adjust your training accordingly. As you become more efficient at burning fat and building aerobic capacity, you'll likely see improvements in your pace, endurance, and overall running performance.
Benefits of Heart Rate Training for Runners
There are numerous benefits to incorporating heart rate training, the Maffetone Method, and the MAF test into your running routine:
Improved Aerobic Fitness: Training at lower intensities will develop a solid aerobic base. This can translate to better endurance and stamina during long runs and races.
Reduced Risk of Injury: Training at lower heart rate zones reduces the stress on your body, minimizing the risk of overtraining and injury.
Increased Fat Burning: By teaching your body to rely on fat as a fuel source, you'll become more efficient at burning stored body fat, which can help with weight management and long-term energy levels.
Better Performance: As your aerobic fitness improves, you'll likely see improvements in your running pace, allowing you to run faster with less effort.
Getting Started with Heart Rate Training
If you're interested in incorporating heart rate training into your running routine, here are some tips to get started:
Invest in a heart rate monitor to accurately track your heart rate during workouts. I recommend using a chest-strap monitor as opposed to wrist monitors for the increased accuracy.
Calculate your maximum aerobic heart rate using the Maffetone Method formula.
Perform regular MAF tests to assess your aerobic fitness and track your progress.
Focus on building a solid aerobic base through low-intensity, long-duration workouts at least 3 times per week.
Listen to your body and adjust your training intensity to avoid overtraining and injury.
We employ the Maffetone Method as a powerful tool in our arsenal as personal trainers and running coaches. By tailoring training programs to prioritize aerobic development and optimizing heart rate zones, we can help clients achieve their performance goals more effectively and efficiently. Whether it's improving race times, increasing endurance for long-distance events, or simply enhancing overall fitness levels, the principles of heart rate training can be applied to a wide range of athletes, from beginners to seasoned competitors. With our personalized guidance and support, clients can experience tangible improvements in their performance, both on the roads and trails, military bases, and in virtual training sessions. - Jay G.
About Command Athlete Performance
Command Athlete Performance, founded by a U.S. Army Special Forces Veteran, delivers elite online tactical fitness training for military personnel, law enforcement officers, SWAT teams, and special operations candidates. Our custom fitness and mental resilience programs build endurance, durability, and peak performance for high-risk environments. Whether you're preparing for the police academy, SOF selection, SWAT training, or military basic training, or you're a retired operator looking to maintain longevity, our remote coaching ensures you perform at optimal levels in any environment.
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