Is It Bad to Hold Onto the Treadmill? (Yes, and Here’s How to Stop)

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Look, treadmills are a great tool—rain, snow, dark outside?

No problem. But there’s one bad habit I see over and over again that needs to be addressed:

Holding onto the handrails like they’re life support.

Let me be blunt: unless you have a medical reason or you’re just stepping on for the first time, you shouldn’t be holding on.

Not while walking. Not while running. And definitely not while grinding through an incline like it’s Everest.

The handrails are there for safety—starting, stopping, or emergency balance. Not for continuous use. And definitely not for leaning back while walking uphill like you’re water skiing indoors.

Sure, holding on feels easier. That’s the problem. It’s easier because you’re taking load off your legs, off your core, and off your posture. You’re cheating the system. And eventually, your form—and your results—pay the price.

If you’re gripping the rails, you’re not running—you’re pretending to run. And it’s holding you back more than you think.

Let me explain more.

Why Holding On Hurts More Than It Helps

Here are a few reasons you shouldn’t be holding onto that rail:

1. Posture Goes to Hell

Holding on changes everything from your shoulders to your hips. Most people lean back or hunch forward, which puts your spine in a weird angle—not your natural running form.

A study out of Delaware showed that even light handrail use messes with your trunk angle. So imagine what a full death-grip does.

2. You Lose Core Engagement

Your core is supposed to stabilize you with every stride. But when you’re hanging on, guess what? Your arms are doing the stabilizing, and your abs go on vacation.

Running without core activation is like trying to drive a car with no steering wheel—it won’t end well.

3. Your Stride Falls Apart

Holding on shortens your stride. Period. You take choppier steps, don’t lift your knees right, and you barely push off.

Your glutes? Sleeping. Your hips? Not opening up. It’s like running with the brakes on—you’re burning time, not calories.

4. Shoulder and Neck Tension Build Up

Clutching the rails = tight shoulders and a stiff neck. I’ve seen runners finish treadmill workouts and complain of headaches—not from the run, but from how they were hunched up the whole time.

Your arms are meant to swing freely when you run. Locking them in ruins your rhythm and builds tension where you don’t want it.

5. You’re Cheating Your Legs

Especially on an incline—holding on unloads your body weight. Translation? Your legs aren’t working nearly as hard. That steep walk you’re proud of? It just became a light stroll.

No glute activation. Minimal hamstring effort. Your posterior chain—the engine room for runners—is getting robbed.

Why People Hold On — And When It’s Okay (Briefly)

Let’s be fair. If you’re new to the treadmill or nervous about falling, holding on might feel like the only way to stay upright.

That’s okay — for now. But it should be a stepping stone, not your forever plan.

Common reasons people hold on:

  • Fear of falling: Totally normal. Start slow. Let your confidence grow.
  • Getting used to the machine: If you’ve never run on a moving surface, it’s weird at first. The rails are training wheels — but don’t get stuck on them.

If holding the rails is what gets you on the treadmill in the first place? That’s a win. Just don’t stay there. Your balance, form, and fitness will all improve once you take that next step.

How to Stop Holding On (Safely)

You don’t have to stop making this classic mistake cold turkey.

Here’s how to build confidence and break the rail grip habit, one step at a time.

Finger by Finger

Start with your usual grip, then slowly back off:

  • Go from full grip → light grip
  • Light grip → fingertips only
  • Fingertips → “boop” the rail once per stride
  • Then try hovering your hands for a few seconds
  • Eventually, let go completely

My best advice? Try tapping the rails lightly on every step until you get used to it. Small wins matter.

Dial Down Speed and Incline

Here’s the golden rule: If you can’t do it hands-free, the setting is too hard.

  • Walking at 4.2 mph but gripping the rails? Try 3.5 or 3.0 and let go.
  • Max incline power-walking? Try 3–5% instead of 12–15%.
  • Running sprints at 9 mph while hanging on? Try 7.5 with clean form first.

You’ll probably find you’re breathing just as hard, because now your whole body is working, not just your legs while your hands do half the job.

Let your form drive the intensity. If you’re hunched, leaning back, or dragging your feet, that’s a sign to scale it down.

The right speed = the one where you can move with good posture and no death grip.

How to Break the Habit of Holding the Treadmill Rails 

The good news? You don’t have to go cold turkey. Here’s how to transition safely and confidently to hands-free treadmill walking or running:

Practice Intervals of Letting Go

You don’t have to ditch the rails all at once. Start by alternating between holding and letting go in short intervals. For example:

  • Walk hands-free for 30 seconds, then hold lightly for 30 seconds.
  • Or try letting go for as long as you can each minute, then touch briefly if needed.

Gradually increase the time you go hands-free with each workout.

Visual reminders help too—put a sticker on the console that says “Hands Off!” or a symbol that reminds you to stay hands-free.

Before long, those short bursts without holding on will become your new normal.

Focus on Form & Posture

One of the best distractions from the urge to grab the rails is focusing on your running form:

  • Stand tall but relaxed: head up, eyes forward, shoulders down.
  • Arms bent at 90°, swinging gently at your sides.
  • Engage your core—tighten your abs slightly to stabilize your midsection.
  • Lean forward slightly from the ankles (not the waist) to stay centered.
  • Keep your feet landing under your hips—not in front.

Imagine you’re running outside—no rails there. Mimic that feeling.

Pro tip: Pick a focal point straight ahead. Looking down can throw off your balance and increase the urge to hold on.

Once your posture and stride feel dialed in, you’ll be surprised how natural it feels to go hands-free.

Use the Rails Only for Quick Safety Touches

It’s okay to grab the rails briefly for balance—just use them the right way.

  • A light tap to steady yourself? Fine.
  • Holding for 20 minutes straight? Not helping.

Think of it like training wheels: use them to get centered again, but then let go.

Definitely use the rails when starting/stopping the machine or if you feel dizzy or off-balance. The goal isn’t “never touch”—it’s touch only when necessary.

Set Realistic Speeds & Progress Gradually

You might be tempted to crank the speed up now that you’re going hands-free. Resist the urge.

Start slow and build up, just like you would with a beginner running plan:

  • Add 0.2 mph or 1% incline per week (not both at once).
  • If you feel the need to grab the rails again, you moved too fast—dial it back.

Hands-free walking at 4.0 mph is better form and better training than hanging onto the rails at 4.5 mph while leaning back.

Use Tech Aids or Feedback Tools

Some treadmills and smartwatches offer balance metrics or auditory feedback if you drift or step off-center.

Other helpful tools:

  • Film yourself (or use a gym mirror) to watch your form.
  • Wear the emergency stop clip—it gives peace of mind and lets you focus on your stride, not your fear.
  • Try gamifying your session: stay centered and balanced for longer each time.

These tools aren’t required, but they can speed up your confidence.

 

The Ups and Downs of Keto for Runners: What Actually Happens When You Ditch the Carbs

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I didn’t try keto because it was trendy. I tried it because I wanted to see what would actually happen to my running if I changed the fuel.

No promises of magic.

No biohacks.

Just curiosity — and a bit of frustration with feeling heavier, hungrier, and more dependent on sugar than I liked.

So I ran on keto.

Long runs.

Easy days.

Some workouts that felt great… and some that felt awful. I lost weight, learned how my body handles fuel, and also hit limits I didn’t expect.

This article isn’t a sales pitch for keto. It’s not an anti-keto rant either.

It’s just what it did for me as a runner — where it helped, where it hurt, and why I don’t see it as a forever plan, but a tool you use on purpose.

Like any training block, it only works if you understand the trade-offs.

1. Burning Fat Like a Furnace

Once I dropped my carb intake low enough, my body had no choice—it started eating into fat stores for energy. And it worked. I lost 11 pounds in about 6 weeks, and I wasn’t starving myself or skipping meals.

Just swapped out the rice, pasta, and sugar bombs for meat, eggs, nuts, and green stuff.

There’s a Reddit guy who said he lost 16 lbs in a month—10 of them just fat.

That tracks.

When you’re carrying less weight, especially fat, running gets easier.

Your joints take less of a beating. And honestly? You feel lighter on your feet—mentally and physically.

2. Endless Energy on Long Runs

This was the big win for me.

Once my body got used to burning fat, my long runs felt steady—no more mid-run energy crashes or that sudden bonk that hits like a truck.

I wasn’t heavily relying on gels or sugary drinks anymore.

Of course, I always feel a bit slower on keto, but I never bonk.

You don’t run out of fuel because your body has a backup generator: body fat.

That’s a game-changer in marathons or ultras.

You stop worrying about stuffing your face mid-race and focus on the run.

3. No More Constant Snacking

Before keto, I felt like I was always one skipped snack away from a meltdown.

After switching? A breakfast of eggs, cheese, and avocado kept me full for hours. No crashes. No zombie walk to the fridge every two hours.

Mentally, it was a relief too. Food didn’t control my day. I wasn’t obsessing over the next bite. That freedom is hard to explain unless you’ve been there.

4. My Brain Was on Fire (in a Good Way)

This one surprised me. After a week or two, I noticed my mental focus getting sharper.

Writing training plans, reviewing footage—I was locked in.

No brain fog.

Studies suggest ketones might be a cleaner fuel for the brain. I believe it.

Some people go keto not for weight loss but for mental health and gut issues—and just felt better across the board.

I felt that too. Moods were steadier. No afternoon crashes.

5. Lean Body Without Muscle Loss

I wasn’t lifting much during my keto stretch (dealing with a foot issue), but I didn’t lose muscle.

My legs stayed solid.

My calves actually looked more defined once the fat layer thinned out.

As long as you’re getting enough protein, research shows you can maintain muscle just fine on keto.

That’s key for runners—less fat, same strength = better power-to-weight ratio.

6. Fuel Flexibility Is a Superpower

After I reintroduced carbs later, I noticed something cool: I could run fasted with no issues or crush a hard workout after a bowl of oats.

My body had learned to handle both fuels. That’s called metabolic flexibility.

Some ultra runners do this on purpose—train low-carb to build fat-burning skills, then throw in carbs on race day for a turbo boost. “Train low, race high.” I didn’t invent that, but I’ve felt the power of it.

7. Way Fewer Gut Problems

Let’s be real—mid-run bathroom emergencies are every runner’s nightmare.

On keto, mine vanished. No gels, no sugary pre-run meals.

Just steady digestion and calm guts. Maybe it was the lack of fiber overload or the diuretic effect of ketosis. Either way, it worked.

I’m not promising it’ll fix everyone’s runner’s trots, but for me, the difference was night and day.

But It Wasn’t All Smooth Running: The Downsides of Keto

1. The Dreaded Keto Flu

The first couple weeks sucked. I’m talking headaches, crankiness, and dead legs. My easy runs felt like death marches.

That’s the infamous “keto flu”—your body losing its glycogen stores, shedding water like crazy, and scrambling to figure out how to burn fat.

You lose electrolytes fast.

That’s what causes those pounding headaches and zombie runs.

The first few times i tried keto it took me round 6 to 8 weeks to fully adapt. That’s a long time to feel like garbage.

Most people quit here.

But if you hydrate aggressively, up your salt, and keep your training light, it does get better.

2. Speed Took a Hit

Endurance held up, but anything high-intensity? Brutal.

My intervals were slower, and they hurt more.

Without glycogen, your top-end speed suffers.

No sugar = no turbo.

Even after a month, I still couldn’t hit my usual 400m paces. Some people never fully bounce back on strict keto.

That’s why I don’t recommend keto during peak training or race season.

Save it for base-building or recovery phases.

Or tweak it—use carbs before your hard sessions (“targeted keto”) so you’re not running on fumes.

3. Muscle Loss Is a Risk

Go too low on protein or calories and your body might start eating muscle.

I kept my protein high (about 1 gram per pound of body weight) and did some bodyweight strength stuff to keep my muscles from checking out.

But I’ve seen others lose muscle on keto—especially if they’re too aggressive with cutting calories.

My best advice? Lift something, eat enough protein, and don’t treat keto like a starvation diet.

4. Social Life Takes a Hit

Let’s not pretend keto is easy socially.

Pizza night? Out.

Beer? Nope.

Brunch with pancakes and fruit? Forget it.

In Bali, I was lucky—lots of healthy cafes that cater to keto or low-carb eaters. But even there, I got tired of being “the guy asking for a burger with no bun and a side of avocado.”

It’s doable, but it takes planning—and sometimes it just feels lonely.

I missed cereal. I missed bananas. I missed spontaneity. Keto can feel like a full-time job when life gets busy.

5. Missing Nutrients, Weird Side Effects

Cut out whole food groups and things can get wonky.

Less fiber = potential constipation. Less fruit = lower potassium. Less variety = higher boredom risk.

I dealt with it by eating lots of leafy greens, nuts, and seeds, plus magnesium and salt supplements. Still, I had to stay on top of it.

Also… keto breath is real. That metallic smell from ketone production isn’t pleasant. I carried mints when coaching face-to-face. Clients never said anything—but I wasn’t taking chances

Final Take

Keto isn’t magic—but it is a tool.

For me, it worked like a focused training block. I leaned out, learned a lot about fueling, and built a fat-burning engine that still helps today.

But it’s not a forever diet, and it’s definitely not ideal for peak performance phases.

I wouldn’t recommend trying it right before a race or during heavy interval training. Too risky.

Treat it like you’d treat hill training or tempo blocks—use it with intention.

Know what you’re getting into. And don’t be afraid to adjust or step back when it stops serving you.

Keto and Running: What I Learned From Switching to Fat as Fuel

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I didn’t jump into keto because I believed in it—I stumbled into it because nothing else was working.

I was heavier than I wanted to be, low on motivation, and picking up little injuries like souvenirs.

Meanwhile, all my friends kept talking about the ketogenic diet like it was some kind of fat-burning cheat code.

I wasn’t buying it. I grew up in the church of carbs—pasta before long runs, gels in every pocket, rice bowls as recovery meals.

The idea of trading all that for avocados and buttered veggies felt like blasphemy.

But after one too many sluggish runs and a body that wasn’t bouncing back, I figured: fine. Let’s see what all the fuss is about.

What followed was part science experiment, part identity crisis, and part “why are my legs made of concrete?” phase.

But somewhere between the brain fog, the skipped meals, and the sweaty Bali runs, things started to change—slowly, then suddenly.

This is the story of that switch: the crash, the climb, the fat-adapted miles, and what I learned about keto as a runner—minus the evangelism, minus the hype.

Let’s dive in.

So what is keto, really?

In short: it’s flipping your body’s fuel source.

Instead of running on carbs (glucose), you teach your body to burn fat.

That means loading up on healthy fats, getting just enough protein, and keeping carbs so low it makes your brain panic a bit.
We’re talking 70–75% of your calories from fat, 20% protein, and less than 5–10% carbs—usually under 25 grams a day.

That’s right, one banana could blow your daily limit.

Sounds harsh? It is. But there’s legit science behind it. When carbs disappear, your liver enters a metabolic state known as ketosis, and starts turning fat into ketones, and those become your main fuel source instead of sugar.

The Early Days: Foggy Brain, Lead Legs

That first week was rough.

I ditched my go-to oatmeal and started eating cheese omelets with spinach drowning in olive oil.
By mid-morning I felt foggy, slow, and kind of cranky.

Welcome to keto flu—your body’s tantrum when you cut off its sugar supply.

Fat-Adapted & Flying

Turns out, this is what fat-adaptation looks like.

Your body becomes a fat-burning machine. No sugar crashes, no constant snacking. Just steady energy that feels almost too good to be true.

And I’m not alone.

My running friends share similar stories—struggling at first, but eventually being able to run longer, even right after dinner.
One guy said he “runs longer and doesn’t crash anymore.”

That was my experience too—no gels, no bonks. Just water, electrolytes, and the road.

What’s Happening Behind the Curtain?

By week four, I was likely in full ketosis—meaning I had a decent level of ketones in my bloodstream. *

My muscles were now running on fat. Even my brain had switched gears.

And yeah, the fat started dropping.

I lost 5 kilos (around 11 pounds) in the first six weeks—and it wasn’t just water. I saw it in the mirror. I felt it on the climbs.

Science backs this too. A well-structured keto diet can lead to big fat loss while keeping muscle intact, especially in the short term.

Some studies even show that long-distance athletes on keto can burn fat at insanely high rates—way beyond what carb-reliant runners can.

For endurance stuff, like long runs or ultras, that’s gold.

But Here’s the Catch…

Sprints and high-speed stuff? Not so much.

One study showed that 5K performance took a hit—about a 5% slowdown—after switching to keto.

I felt that myself. My hill sprints sucked. That extra kick I had in intervals? Gone.

So yeah—if your main goal is to crush a 5K or break a PR in a fast race, keto might not be your best friend in-season.

But for me? At that moment?

I wasn’t chasing speed—I was trying to rebuild my engine and lose weight.

And keto helped me do just that.

Mental Shifts, Food FOMO & Social Sacrifices

Let’s not sugarcoat it—keto is socially weird.

I skipped out on Bali’s legendary nasi campur and mango smoothies.

My friends would sip cold Bintangs while I picked chicken off satay skewers and drank unsweetened iced tea like a monk.

It tested my willpower daily.

But the payoff?

Clothes fit better. I dropped a size. My face leaned out.

My injured joints felt less beat up with every step.

Even my physio noticed the reduced inflammation.

Ditching sugar and processed carbs made a real difference in my recovery.

That’s when I started realizing—food isn’t just calories.

It’s information. It tells your body how to feel.

Final Thoughts

By the end of my keto test run, I wasn’t some keto preacher yelling “This is the one true way!”
But I became a cautious fan.

I’d seen the benefits with my own eyes and legs.

And I’d also felt the trade-offs.

The big question now: Is keto right for you as a runner?

That depends on your goals.

And that’s exactly what we’ll break down next—the real pros and cons, and how to make keto work for your running if you decide to give it a shot.

KT Tape for Runners: When It Actually Helps—and When It Definitely Doesn’t

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Let’s get one thing straight: KT tape isn’t a miracle, and it’s not a badge of honor.

But for runners dealing with those early-warning twinges—the kind of knee pain you feel creeping in before it becomes a full-blown problem—it can be a smart tool.

I’ve used KT tape on long runs, speed days, even races when something felt “off.”

Sometimes it helped, sometimes it didn’t, but here’s what I learned: when you use it for the right reasons, it gives just enough support and just enough confidence to keep you moving without making things worse.

But if you’re slapping tape on a knee that’s swollen, unstable, or screaming at you every step? That’s not strategy—that’s denial wearing neon strips.

So let’s break down when KT tape makes sense… and when you should leave it in the drawer and deal with the real problem.

Mild to Moderate Runner’s Knee

If you’ve got that dull ache right under the kneecap and caught it early, KT tape can help manage the pain—especially when you’re easing back into running.

I like to use it during long runs or speed days if my knee’s been feeling weird. It’s not magic, but it gives a bit of support and a mental boost.

I once ran a half marathon with a taped-up knee that was cranky all week—and shockingly, the tape held up and the knee behaved.

Rehab Support

Tape works best when it’s part of a plan. Rehab should still be the main course—think strength work, mobility, and smart mileage. The tape is just a side dish.

Proprioception – AKA a Reminder to Run Clean

Sometimes I use tape even if there’s no pain—just to remind my body to keep things aligned. That gentle tug? It keeps your brain in check when you’re tired and your form starts falling apart.

I’ve coached runners who swear by it, especially post-injury. Others don’t feel a difference. Test it yourself.

When KT Tape Is NOT the Answer

As you can already tell, I’m a big fan of the KT tape, but ain’t slapping it on every time. Here’s when it’s gonna do more harm than good.

Serious Injuries

If you’ve got a torn ligament or a swollen, unstable knee—please don’t slap on KT tape and try to “power through.” That’s like taping a crack in a dam.

One of my athletes asked if he could race a trail ultra with a suspected ACL sprain. I told him what I’d tell anyone: no freaking way.

That’s not just dumb—it’s dangerous. Tape can’t fix structural damage. You need rest, a pro evaluation, and probably a brace. Don’t risk it.

Broken or Irritated Skin

Tape and angry skin don’t mix.

If you’ve got rashes, cuts, or super sensitive skin, skip the tape.

I once taped over a tiny rash—looked harmless—and it turned into a disaster. Trapped sweat caused a lot of irritated skin. Instant regret.

Always patch test a new tape if it’s your first time or your skin’s on the fussy side. And if it itches or burns under the tape? Rip it off.

Hot, Humid Weather? Be Smart

Running in Bali, I’ve had tape peel off mid-run like a wet noodle. Heat and sweat mess with adhesion.

If I know I’m heading into a sweaty long run or stormy weather, I either tape early (like an hour before the run) or layer a compression sleeve over it for backup.

Also: don’t apply sunscreen or lotion near the tape—it’ll lift. And if you’ve got a furry leg, shave first unless you enjoy pain when removing it.

Long-Term Use = A Red Flag

KT tape isn’t supposed to be a long-term crutch.

If you’ve been taping the same knee for three months just to get through your runs, something’s wrong.

I had a client like that—wouldn’t run without tape, even on recovery days.

We backed off, worked on glute and hip strength, and guess what? A few weeks later, she ditched the tape for short runs.

That’s the goal—use tape as a tool, not a forever fix.

Pain That Doesn’t Match the Tape Job

Here’s the thing: KT tape works best when the issue is actually what you think it is.

For runner’s knee, there’s a specific taping pattern. But if you actually have shin splints, IT band syndrome, or meniscus trouble, or arthritis—different beast, different approach.

If taping doesn’t help, or pain changes, gets worse, or becomes sharp/swollen, stop.

Don’t keep taping and hope it magically resolves. I’ve seen runners do that—mask the pain until it blows up.

The Bottom Line

Use KT tape when:

  • You’re dealing with mild runner’s knee.
  • You’re rehabbing and need a bit of help to run short.
  • You want a form reminder post-injury.

Skip it when:

  • You’re have serious injury (ligaments, meniscus, major swelling).
  • Your skin is jacked up.
  • You’ve been relying on tape for weeks without fixing the root cause.
  • You’re sweating buckets and haven’t prepped the area right.
  • You’re using it to mask pain that’s screaming “STOP!”

Tape isn’t a fix—it’s support.

If you’re not sure whether it’s right for your specific knee issue, talk to a physical therapist.

I often send my athletes to one and they’ll come back with a proper taping technique tailored to their alignment and gait.

What’s Your Experience?

Used it in a race? Loved it? Hated it? Drop your thoughts—I’d love to hear how it’s worked for you or not.

MAF Training 101: Everything Runners Need to Know About the 180 Formula

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If you’ve been hanging around running forums long enough, you’ve probably seen the word MAF tossed around like it’s some secret code only veteran runners know. “I’m doing MAF.” “My MAF HR is 135.” “Bro, trust the process.”

But here’s the thing most runners won’t admit:

A lot of people talk about MAF… very few actually understand it.

MAF isn’t magic, it isn’t trendy, and it definitely isn’t another “hack your pace in 10 days” scheme.

It’s the opposite. It’s slow, it’s simple, it’s honest—and that’s why it works.

At its core, the Maffetone method is about one thing: building your aerobic engine so big and so strong that running fast becomes effortless. Not forced. Not gasping. Not held together by caffeine and stubbornness.

But to get there?

Yeah, you’re gonna have to check your ego. You’re gonna have to slow down. You might even have to walk. (Relax—it’s allowed. Your Strava followers will survive.)

If you’re tired of plateaus, burnout, mystery fatigue, or training plans that crumble the second life gets messy, MAF might be the reset button you need.

So let’s break this thing down—real answers, real expectations, real talk—so you can decide if MAF is the missing piece in your running arsenal.

Q: What does “MAF” actually mean?

Let’s clear this up. MAF stands for Maximum Aerobic Function.

It’s the heart of Dr. Phil Maffetone’s training philosophy—and honestly, it’s simple.

Your MAF heart rate is the number that lines up with your aerobic zone, the place where you build real endurance without burning out. People toss it around like, “I’m doing MAF training” or “my MAF HR is 135,” and yeah, it also just happens to be the first three letters of his name.

Coincidence? Doubt it.

Q: How long before I start seeing progress?

This isn’t a shortcut kind of deal. MAF takes patience.

Some runners start noticing changes—like better pace at the same HR—in 2 to 4 weeks.

But real, deep aerobic gains? That takes 6–8 weeks minimum.

Three months in, and things usually click. Six months in, and you might feel like a new runner. But you’ve gotta be consistent. No sneaky speedwork, no racing detours.

I’ve seen athletes plateau because they weren’t honest with themselves. Running too hard, too often, or letting life stress pile on.

When in doubt? Check your MAF test results every month. That’s your progress report.

Coaching tip: If your pace isn’t improving after 2–3 months, dig into the details—too much stress? Too many HR spikes? Be honest.

Q: Do I really have to run slow all the time?

Yeah… for now. Especially during the base-building phase.

The point is to let your aerobic engine do all the work, with zero anaerobic noise. If your heart rate spikes for a hill or a dog chase? No biggie—just ease back down.

Some runners sneak in short bursts or strides to stay sane. That’s fine if you keep it super short. But skip the real workouts—no tempo runs or mile repeats during base. You’ll thank yourself later.

Q: Is MAF heart rate basically Zone 2?

Pretty much.

MAF usually lands around the high end of Zone 2 for most runners—right around your aerobic threshold. You’re in that sweet spot where you’re working, but not grinding.

Some people do lab tests to nail this down with lactate numbers (like 2 mmol/L), but let’s be real—most of us just want a number that works.

MAF gives us that.

Q: Should I use the 220 minus age formula to get my max heart rate?

Nope. That’s old school and wildly inaccurate for a lot of people.

MAF doesn’t care about your max heart rate—it’s not about percentages. The 180 Formula is designed to zero in on your aerobic threshold, not how fast your heart can beat.

Just plug in your age and follow the adjustments.

Reality check: Don’t overthink the numbers. The magic happens in the consistency.

Q: I’m a beginner. Should I do MAF or Couch-to-5K?

You can actually do both. MAF works great for beginners because it forces you to go slow, which is what your body needs when starting out.

You can still use a run/walk structure like C25K—just let your heart rate be the boss. If it spikes? Walk. Over time, you’ll jog more and walk less.

When I coach beginners, I always recommend heart rate caps to prevent overdoing it early. Newbies often see fast gains with MAF because their body is just soaking up the training.

Q: Can I use MAF training for biking, swimming, or other stuff?

Absolutely. MAF is for endurance sports—period.

I know triathletes who use it across the board: swim, bike, run. Just remember, heart rate behaves differently in each sport. On a bike, your HR might be lower because you’re using less muscle. In water, it might dip even more. Some swimmers use MAF + 10 bpm, but don’t get lost in the weeds.

Q: Do I have to change my diet for MAF to work?

Not really. But what you eat can help—or hurt—your progress.

Dr. Maffetone pushes a lower-carb, whole-foods approach. Less sugar, more fat-burning efficiency.

Makes sense, right? If your goal is to become a better fat burner, cutting the sugar junk helps.

I’ve done fasted MAF runs in the morning, especially on rest days or recovery days. They help your body get used to running on stored fat. But if you’re dizzy or wiped out, eat something. No hero points for bonking on a 5-miler.

Q: My MAF pace is so slow my form feels awful. What now?

You’re not alone. At really slow paces, your form can get sloppy. If your “run” feels worse than a brisk walk, then walk it. No shame. Walk with purpose.

As your base builds, your MAF pace will improve, and eventually running at that HR will feel natural again.

When I was rebuilding post-injury, I did a lot of this: walk brisk, throw in some short drills to wake up the legs, then ease back into the zone. Trust the process.

Q: Can I race or do a hard run while doing MAF training?

Short answer? Not ideal—but not forbidden either.

If you’re in full base mode, avoid races. They’re like emotional speedwork and throw off your recovery. But hey, life’s short. If a local 5K is calling your name, do it for fun. Just don’t expect a PR mid-MAF phase.

After the race, get right back to easy runs. MAF is about the long game. One race won’t destroy your base unless you make it a habit.

Q: How does MAF compare to 80/20 or polarized training?

Think of MAF as the strict cousin of 80/20. While 80/20 lets you sprinkle in some speed, MAF says, “Not yet. Build the base first.”

Polarized training (lots of easy + some very hard) lands in a similar spot. But MAF goes all-in on low intensity during base.

Here’s how I use it: 8–12 weeks of full MAF to get that aerobic foundation, then I start layering in workouts (think 80/20 style). It’s not either-or. It’s phases.

Takeaway: MAF is your aerobic bootcamp. Once you graduate, bring on the intervals.

Q: My friends say I’m running too slow. How do I handle that?

This one hits home. Runners love to compare paces—and MAF doesn’t look flashy. But you’re not training for their approval. You’re training for your long-term growth.

Here’s what I tell my athletes (and myself):

  • Educate them if they’re open.
  • Invite them on your easy days—or run part of their warm-up.
  • Use their chirps as fuel. “Let’s talk again in 6 months when I’m dropping splits you can’t hang with.”

I’ve had to drop out of group runs mid-session just to keep my HR in check. It’s humbling. But it works.

Mental game tip: Stay the course. First they’ll laugh at your pace. Then they’ll ask how you got so strong.

Let’s wrap this with a question:

Which part of MAF training are you struggling with most?

Drop it in the comments—or shoot me a message. I’ve probably been there too. Let’s troubleshoot it together.

Why You’re Stuck on a Weight Loss Plateau — And How to Start Losing Fat Again

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If you’ve been chasing fat loss or fitness goals for more than five minutes, you’ve probably hit a plateau.

And if you’re anything like I used to be, that first stall feels like your body is staging a mutiny: “Why am I doing everything right and nothing is happening?”

I get it.

Not being able to lose weight when you’re doing your best really sucks.

I’ve stared at the same number on the scale for weeks, wondering if the universe was trolling me.

But here’s the truth I’ve learned through my own training and coaching countless runners: plateaus aren’t punishments.

They’re signals. They’re your body’s way of saying, “Hold on, I’m making adjustments—give me a minute.”

Most people panic and start slashing calories or doubling their workouts.

But here’s the mindset shift.

Instead of seeing a plateau as the enemy, learn to treat it like a quiet nudge in the right direction.

Zoom out. Ask better questions. Look at all the wins happening beneath the surface.

Let’s break down what plateaus really mean, how to track progress without losing your mind, and what smart tweaks actually move the needle when it’s time to shift gears.

Plateaus Aren’t Failure — They’re Feedback

Your body doesn’t hate you. It’s just settling in.

Maybe it’s rebuilding muscle while you’re trimming fat. Maybe your calories need a tiny adjustment.

Or maybe it’s just holding steady before another big drop.

Instead of panicking, zoom out.

Start asking different questions:

  • Are my clothes fitting better?
  • Am I running faster? Lifting heavier?
  • Do I feel better — physically, mentally?

These are wins, even if the numbers on a device say otherwise. I’ve coached runners who looked the same on a smart scale for six weeks — but their photos told a different story. Less fluff around the midsection.

More shape in the shoulders. That’s body recomposition. And it’s a good thing.

Don’t Obsess Over the Daily Number

Here’s something a seasoned lifter once told me: “Track fat loss for the trend, not the day.” That stuck.

Measure once a week. Same time, same conditions. Then chill. Watching it like a hawk every day? That’ll just mess with your head.

And if you’re only using one method — say, a BIA scale — try adding something like waist measurements or progress photos. You might notice changes there that the scale isn’t catching yet.

I once went two full months with zero change on the calipers — but I knew something was happening.

My long runs felt smoother, I had more bounce in my step, and people started commenting on how “lean” I looked.

Then, out of nowhere, week nine — bam. Two pounds down. One caliper site dropped by 4mm. It was like my body finally said, “Alright, here’s your reward.”

Break the Plateau with Smart Tweaks

If you’ve stalled for 4 to 6 weeks and you’re doing everything right — workouts, sleep, nutrition — then yeah, it’s time to shake things up.

Try one (or two) of these:

  • Tweak your diet: Slightly reduce carbs or overall calories.
  • Change your training stimulus: Add hills, intervals, or swap in a new lifting split.
  • Try a diet break: Eat at maintenance for a week or two. Sometimes your body just needs to reset before letting go of more fat.
  • Sleep more: Seriously. Lack of sleep messes with hunger and recovery — and it can stall fat loss even if everything else is dialed in.

I’ve used all of these. Not all at once. Just enough to jolt my system.

Mindset is Everything

It’s easy to feel like a plateau means failure. It doesn’t. It means you’ve already made progress, and your body’s pausing to catch its breath.

Think of it like a pit stop in a long race. Refuel. Adjust. Then go again.

And if the numbers are wrecking your mood? Step back. I’ve had clients hide their scale for a month and go by feel instead.

Focus on the process — the runs, the strength sessions, the meals — and trust the rest will follow.

When they returned to the numbers later, it was with a healthier headspace and better results.

Celebrate the Small Wins

You don’t have to wait for a 10-pound drop or a perfect body fat percentage to feel good.

Did you train consistently this month?

Treat yourself — maybe with a new pair of running shoes or a sports massage. These little rewards keep you hungry (in a good way) and emotionally invested.

Fat loss isn’t just about aesthetics. It’s about energy, health, performance — and staying in the game long enough to see the compounding benefits.

Keep Your “Why” Front and Center

When the scale isn’t moving, ask yourself: Why did I start this in the first place?

To feel more confident? To run stronger? To be around longer for your family?

That why hasn’t disappeared. The plateau doesn’t erase your purpose — it just tests it.

Stay patient. Stay gritty. Stay consistent.

Plateaus will come. But if you keep showing up, adapting when needed, and remembering your “why,” they won’t last.

Why Core Strength Actually Matters (Even If You’d Rather Just Run)

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If you’ve been running long enough, you’ve probably heard someone say, “You need a stronger core.”

And if you’re anything like I used to be, you nodded, did a few half-hearted crunches, and went right back to stacking miles.

Because hey — running is a leg sport, right?

That was my logic for years… right up until my posture fell apart at mile 10 of every long run and my lower back staged a full rebellion.

Here’s the truth I wish someone had slapped me with earlier: your core isn’t just your abs, and it isn’t just for looking good in race photos (although that’s a nice bonus).

It’s the engine room that keeps your stride smooth, your spine supported, and your legs moving the way they’re supposed to.

So before we dive into the exercises, let’s clear up what the “core” actually is — and why ignoring it is one of the sneakiest ways runners hold themselves back. Let’s break it down.

So What’s the Core, Really?

If you hear “core” and think “abs,” you’re not wrong — but that’s just the surface.

As a coach, when I say “core,” I’m talking about the entire midsection: the stabilizing muscles that connect your upper body to your legs.

Think of it like the trunk of a tree. If it’s weak, everything else wobbles.

Here’s a quick breakdown:

  • Transverse Abdominis – These wrap around your spine like a belt. They’re the deep muscles that keep you stable and upright.
  • Erector Spinae – Run along your lower back. They help with posture and protect your spine from collapsing mid-stride.
  • Obliques – These control rotation. That gentle twist when you run? Comes from here.
  • Rectus Abdominis – Your six-pack. Good for forward bending, but not the key for running.
  • The Helpers – Glutes, hip flexors, pelvic floor, even shoulder stabilizers. They all work together to keep your stride smooth and strong. Personally, I count glutes as core muscles for runners — they’re that important.

When I started strength training my core as a unit — not just crunches — I finally saw the real payoff: better posture, fewer injuries, and smoother running overall.

Why Core Strength Actually Matters (Even If You’d Rather Just Run)

Let me break it down simply. If you run but never train your core, here’s what you’re missing:

  • You’ll Run Taller (Not Like a Slouching Zombie). Ever checked your race pics and thought, “Who’s that hunched-over gremlin?” That used to be me. A strong core helps you stay tall and efficient — even when you’re cooked.
  • You’ll Get Free Speed. Your arms and legs power through your core. The stronger it is, the more of that power goes straight into your stride. Less energy wasted = faster splits.
  • You’ll Stay Upright on Trails (or When Exhausted). Running is a balance game — one foot at a time. A trained core keeps you steady when you’re tired, or hopping rocks mid-trail.
  • You’ll Hurt Less. Back pain, hip tightness, weird knee pain? Often traced back to a weak core. Build strength in your midsection and a lot of that junk disappears. I haven’t had a real injury since core training became a non-negotiable part of my week.
  • You’ll Finish Strong. When your legs are toast in the last mile, it’s your core that keeps you moving forward. I’ve passed tons of runners at the end of races who were falling apart. My legs weren’t fresh — but my form was still there, and I credit that to core work.
  • You’ll Recover Faster. Good form = less pounding on your joints. Plus, core workouts increase circulation, which means quicker bounce-back after big efforts.

Want to get started right away?

Here are my top 5 core exercises for runners. Do these first if nothing else.

Top 5 Core Exercises for Runners

1. Plank

The OG. Hits your abs, lower back, and hips. It builds endurance and helps you hold good form when your body starts to fold in the last miles.

2. Side Plank

Targets those deep side-core muscles. Super important if you run trails or notice yourself leaning when tired.

3. Dead Bug

This one looks easy — until you do it right. It works your deep abs and improves coordination, which helps keep your stride sharp.

4. Glute Bridge

Not just a glute move — it fires up your lower back and hips too. Strong glutes = fewer injuries and more drive per stride.

5. Mountain Climbers

A spicy variation of the plank that hits your core, hip flexors, and shoulders. Plus, it mimics the rhythm of running.

These five are your “no excuses” moves. You can knock out a few sets at home, post-run, or even in front of the TV.

But I’m just warming up. If you want more exercise, please check my guide for over 25 exercises to mix and match depending on your needs.

Fueling Your Long Runs: What to Eat, Drink & Avoid (From Hard Lessons Learned)

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If there’s one thing I’ve learned after a decade of botching more long runs than I care to admit, it’s this: your fueling plan matters just as much as your training plan.

You can log all the miles you want, but if you eat like a gremlin the night before or roll out of bed running on fumes, the pavement will humble you fast.

Long runs don’t reward heroics—they reward preparation. And not the complicated kind. I’m talking simple, predictable, “your stomach won’t file a complaint halfway through mile seven” kind of preparation.

Over the years, I’ve tested every mistake in the book—heavy dinners, zero breakfasts, too much coffee, too little water.

I’ve paid for each one in ways that usually involve sprinting toward the nearest bush.

So now I keep things clean, consistent, and boring… because boring works.

Here’s the blueprint I wish someone had handed me earlier: what to eat the night before, what to grab on your way out the door, how to fuel once you’re in the thick of it, and what to do afterward so your legs don’t riot.

The Night Before: Keep It Simple and Clean

Carbs are your best friend the night before a long run. But don’t go overboard.

Think:

  • Rice
  • Pasta
  • Sweet potatoes
  • With something lean like grilled chicken or fish

The goal? Top off your energy stores without upsetting your stomach.

Skip the greasy stuff and the giant salads. Stick to light seasoning and low-fat meals. Pasta with some veggies and olive oil beats spicy takeout every time.

Morning Of: Just Enough to Get Going

You want 200–300 calories of easy carbs and maybe a little protein about 1–2 hours before the run.

Here’s what works for me:

  • A banana with a spoon of peanut butter
  • A slice of toast with jam
  • A half bowl of oatmeal with honey
  • Half a simple energy bar

Caffeine? Sure, if your gut can handle it.

I love my morning coffee, but if you’re not used to it, now’s not the time to experiment.

Running late? Grab half a banana or sip a sports drink, then plan your first gel early during the run.

During the Run: Stay Ahead of the Crash

For runs over 90 minutes, start fueling early—around 45 minutes in, then every 30–45 minutes.

Options I rotate:

  • Gels
  • Chews
  • Sports drinks
  • Dried fruit or even candy (yes, candy!)

Always wash it down with water—makes it easier on your gut.

Don’t wait until you’re dragging. Think of carbs like firewood—keep feeding the fire or it dies out.

Hydration: Don’t Be a Hero

If it’s under an hour and cool outside, you might be okay without water.

But anything longer or hotter? Sip every 15–20 minutes.

Small sips beat big gulps. For runs over 90 minutes, add electrolytes. A little salt goes a long way.

After the Run: Rebuild Fast

Refuel within 30–60 minutes. The magic combo? Carbs + protein.

Easy go-to’s:

  • Chocolate milk
  • Smoothie with protein
  • Sandwich
  • Yogurt and granola

Keep sipping water until your pee is light again.

Don’t Copy the Elites Yet

Fasted runs and minimalist fueling work for some, but they’re not beginner moves.

These long runs? They’re your lab.

Try different foods, drinks, and timing until you figure out what keeps you strong from start to finish.

Why Pace Isn’t Everything: Why I Love Slow Walks (And You Should Too)

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I’ve spent plenty of time talking about pace—minutes per mile, numbers on a screen.

But let me say something loud and clear: pace isn’t everything.

In fact, I’ve had the most fun when I take things slow, quiet, and completely untracked.

So if you’re stressing about your speed, this one’s for you.

Let’s break down why going slow still gets you somewhere—and sometimes, it’s exactly what your body and brain need.

1. Any Walk Beats No Walk. Period.

Let’s be real: a 25-minute mile isn’t a failure. It’s a win. You moved. You showed up.

I’ve coached beginners who would say, “Sorry, I’m slow—I did a 25-minute mile.”

And my response is always: “You did a mile. That’s more than most people did today.”

Science backs this up. A 2023 review showed that people who walked at any speed had better health outcomes than folks who didn’t walk at all.

Even at a casual pace—about 2.5 mph, or a 24-minute mile—you’re lowering your risk of heart disease and type 2 diabetes.

So don’t knock the slow stroll. That first step, even if it’s more shuffle than strut, gives you the biggest bang for your health.

No need to power-walk like you’re late to a meeting. Just move.

2. Walk Off the Stress (No Stopwatch Required)

Walking isn’t just for burning calories. It’s for clearing your head.

I’ve gone out on walks with my mind spinning, stress levels high, and by the time I’m home, things feel lighter. It’s like therapy—but free, and with fresh air.

And the science? Oh, it’s real. Walking boosts endorphins, lowers cortisol, and even improves creativity.

A Stanford study found that people were 60% more creative when walking compared to sitting.

Personally, some of my best walks happen in the evenings here in Bali. No rush. No playlist.

Just the sound of birds, maybe a temple bell, and the soft scent of incense.

That’s not fitness—it’s medicine.

3. Confidence Comes From Showing Up, Not Speed

I’ll always take consistency over speed.

The point is: speed came later. Confidence came first.

This is how momentum builds—not by chasing a stopwatch, but by showing up again and again.

4. Even Experienced Runners Need to Slow Down

Yeah, I run marathons.

Yeah, I do speed work.

But guess what? I still walk. A lot.

Slow walks help me recover after long runs. They help flush out soreness without pushing my body too far.

And when I’m traveling? I walk to explore. I’m not trying to rush through a rice field or miss a beach sunset because I was busy hitting a split time.

Walking with a friend? That’s training too—training for your soul and your relationships.

5. Listen to the Body. It Knows.

Some days, your body’s like, “Nope.”

That’s not weakness—that’s wisdom.

Didn’t sleep well? Sore from yesterday’s session? Fighting off a cold? Slow it down.

There’s this thing called the talk test—if you can hold a convo while walking, you’re in the aerobic, fat-burning zone. That’s gold for endurance and overall health.

And no, walking slow doesn’t mean you’re slacking. It means you’re training smart.

The Big Takeaway

Stop obsessing over pace. It’s not the only metric that matters.

If numbers stress you out, ditch ‘em. Track how you feel instead. Focus on building a habit, finding joy, and stacking consistent days.

Your wins might show up as:

  • One more belt notch looser
  • Lower blood pressure
  • A clearer mind
  • A new pair of shoes that get dirtier every week

And if you do want to improve pace? Then check this guide.

Hot vs. Cold Weather: When Compression Gear Actually Makes Sense

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I get this one a lot:

“Coach, isn’t it way too hot to wear compression tights here?”

Totally fair question—especially if you’re sweating it out in a place like Bali, where the heat and humidity slap you in the face by 7 a.m.

I’ve asked myself the same thing more than once as I stared at my compression gear and the blazing sun outside.

Let me tell you something upfront: wearing tight gear in 30°C (that’s 86°F for my American readers) with 90% humidity sounds like torture.

But—and here’s the twist—some runners still suit up in full-length compression.

And no, it’s not because they love to suffer. There’s actually a smart reason behind it.

Why Wear Compression in the Heat?

Let’s start with the most underrated reason: sun protection.

I know it sounds backward, but in brutal sun—think desert ultras or Bali’s midday furnace—covering your skin can keep you cooler than letting it bake.

Light-colored, breathable compression tights can bounce off the sun’s rays, wick away sweat, and keep you from frying like a piece of chicken on pavement.

I’ve been scorched on my arms while my legs—wrapped in compression—stayed fine.

Some sleeves are actually made with UV-blocking materials—so they protect you from the sun without turning your legs into ovens.

Sweat Management

Another perk? Sweat management. Some runners (me included) just hate that feeling of sweat dripping down bare skin. Compression fabric absorbs it, spreads it out, and helps it evaporate.

Brands like 2XU have “lite” or “aero” tights designed for this exact reason—they cool you down as you heat up.

I’ve worn thinner compression gear on those slightly cooler Bali mornings, and even when things got steamy mid-run, I didn’t feel suffocated.

The fabric did its job.

Key point: Just don’t wear thermal tights in the heat—those are made for the cold. Stick to summer-weight, mesh-backed compression for hot-weather runs.

But Shorts Work Too—Here’s the Middle Ground

Let’s be real—most runners aren’t crazy enough to wear full tights in the heat.

And that’s okay. Compression shorts or calf sleeves are solid alternatives.

I do this often when it’s boiling out: I’ll throw on sleeves to keep my calves from cramping on long hot runs but let my thighs breathe.

That way, you still get muscle support—without the full-leg sauna effect.

What about you? Do you go full gear or mix it up?

Cold Weather = Compression’s Time to Shine

Now when the temperature drops, compression tights are money. Seriously. They’re like wrapping your legs in performance armor.

Cold muscles tighten up fast. They lose power and become injury magnets.

But when you wear tights? Boom—your muscles stay loose and warm. That helps you move better and avoid injuries.

Some winter models even have fleece-lined interiors, which feel like a cozy blanket but still let you move.

I’ve run in 10°C (50°F) winds with nothing but compression tights—no extra layers—and felt great.

Meanwhile, runners in shorts were grumbling about frozen thighs.

Plus, full coverage protects you from windburn and icy rain. Loose pants can flap around and get soggy, but compression tights stick to your skin and dry out as you move.

Some even have windproof panels or water-resistant fronts—especially the ones made for cyclists or winter trail runners.

If you’re going to suffer the cold, at least do it in smart gear.

My Golden Rule: Match the Gear to the Weather

And here it is: compression shorts in the summer, tights in winter, and always post-race recovery tights indoors.

That’s my kind of approach. I keep my tights for the cooler early mornings, rainy trail runs, or post-long run couch sessions.

In the dry season here in Bali, it’s usually shorts and calf sleeves. In the wet season? Compression tights get their moment.

Pro Tip for Hot Days

Thinking of wearing full-length tights in the heat?

  • Go light-colored. Black tights under the noon sun will roast you.
  • Check the fabric. Use “lite” or “heat-dispersing” versions.
  • Hydrate like hell. Compression can slightly boost blood flow, so you might sweat more than usual.
  • Don’t be a hero. If it’s too hot, peel them off and grab something cooler.

Performance matters—but not at the expense of comfort or safety.