The document discusses running goals and injury-free running. It introduces the 180 Formula developed by Dr. Philip Maffetone, which recommends exercising at a heart rate below 180 minus one's age to use aerobic muscles for unlimited energy instead of anaerobic muscles with limited glycogen stores. Following this formula through aerobic training over several months can improve performance and body fat burning while reducing injuries. The document emphasizes patience, recovery, stress management, and avoiding using running as an excuse to overeat.

1. Why are we
RUNNING

2. Can you put a finger on one of these
goals?
 General Fitness and Good Health
 Weight Loss
 Compete (Races)
 Tackle any health issue

3. The means to achieving
your Goal
o Enjoy your Run
o Group running to motivate and stay
motivated
o Discuss and exchange notes with fellow
runners
o Injury Free Running

4. Injury Free Running
All of us will love to say:
 “I love my Runs!”
 “Running gives me a high!”
 “Running keeps me bubbly all day!”
 …… so on so forth!
Is it easier said than done?

5. How do you feel After your Sunday
Long Run ??
 Fatigued
 Relaxed
 Sore Muscles
 Normal as before the Run

6. Aerobic and
Anaerobic Muscles
 Aerobic /Slow twitch Muscles use Oxygen and
Body Fat for making energy – unlimited energy
 Anaerobic /Fast twitch Muscles use Glycogen
stores within each anaerobic muscle cell – limited
to a few minutes

7. The obvious question is:
 Why doesn’t your body always choose to use
the energy from Aerobic Muscles if it’s
unlimited?
 Why does it use the limited glycogen
resources in the Anaerobic Muscles?

8. The Heart Rate
Connection
Dr.Philip Maffetone, a medical Doctor and runner
himself, has been a coach for many an endurance
sportsperson including Mark Allen the 6 time
Ironman World Champion to name just one!
More importantly, he has coached and guided
thousands of amateurs like us achieve Personal -
Best performances in their chosen sports.

9. 180 FORMULA
 Dr. Phil Maffetone in his 40 years of experience as a
sports medicine doctor, runner and coach has
deduced that the Aerobic Muscles function best at a
lower heart rate and has tried to generalise it as his
now popular 180 FORMULA.
 Above this heart rate the Anaerobic Muscles start to
function simultaneously as well and as the heart rate
keeps rising the Aerobic Muscles contribute very little
and the Anaerobic Muscles are depleted of their
Glycogen. That’s when cramping, muscle imbalance
and injuries begin to creep in.
 180 FORMULA recommends training for running or
bicycling or any other exercise form at a heart rate of
under 180 – your age

10.  For example if one is 30 years old, workouts should be
done at a heart rate under 180-30 = 150 Beats per
Minute. One could maintain it between 135 to 145 Beats
per Minute for optimum results. The Aerobic Muscles will
get more and more efficient resulting in burning of body
fat rather than craving for depending on Glycogen from
the Anaerobic Muscles.
 Over a period of time, which could be anywhere from 3 to
even 6 months the pace picks up very effectively at the
same heart rate range.
 In fact one would notice, once the body becomes adapted
to start burning body fat for energy at under the
Threshold Aerobic Heart Rate, the body will not seek the
sugars and carbs one consumes in the form of energy
drinks, gels and sugars.

11. • Rest and Recovery are as important as aerobic
training to Achieve optimum results
• Stress Management is another important aspect
• Ensure 7-8 hours of sleep
• Running is not an excuse for binging

12. MAF Test
 Dr.Phil Maffetone recommends athletes to use the
Maximum Aerobic Function Test periodically and to
record it as well to see your performance progress
as the aerobic training training progresses. You
would be amazed at the results.

13. CONCLUSION
 One would need a lot of patience to reap the
fruits of this wonderful system of training
because, when you start aerobic training the all
important aspect is maintaining the Aerobic Heart
Rate and NOT SPEED.
 Maintain the Aerobic Heart Rate even if it means
a combination of Run/Walk especially on upward
inclines.
 It may sound depressing but it will help your
greatly.
 Most important of all, it will keep you injury free
and allow you to enjoy your runs and not suffer
them!
 Be fit, enjoy your runs / bicycling and love your