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.

Getting Through the Obstacles (Without Losing Your Shoes or Your Mind)

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Obstacle course races aren’t just about speed — they’re about being scrappy, smart, and a little stubborn.

Here’s how I coach people (and myself) to survive the madness and have fun doing it.

Mud Pits & Trenches

Long muddy pit ahead? Don’t just charge into the middle like a hero.

Stay near the edges if you can — they’re usually a bit firmer.

The center? That’s where everybody else has churned it into shoe-eating soup.

High knees. Short steps. No stopping. Momentum is your best friend in thick mud. Once you slow down, you’re in for a leg-sucking fight to get back out.

Walls

Low walls? Use your knee to vault up and over.

High walls? That’s where teamwork saves the day.

If there’s a kickplate, use it to jump and grab the top, then swing a leg over.

If you’re solo and struggling, yell for help — something like “Hey, can someone give me a boost?” Trust me, people will help.

I’ve done the same for others, and had strangers boost me when my legs said “nope.”

If you’re the helper, cup your hands into a stirrup or offer a steady shoulder.

Barbed Wire Crawls

This one’s nasty. You’ve got two options: belly crawl or barrel roll. Some folks alternate between the two to work different muscles.

Me? I’ve tried both — rolling makes me dizzy, crawling wrecks my elbows. But hey, whatever gets you through.

One trick I use if there’s slack in the wire? Push it up gently with one hand while crawling forward.

Just keep your butt down. That wire has claimed more shorts than I can count.

And here’s a weird but handy tip I saw once: some folks crawl backwards under the wire with their back touching it — this way, you can push it up with your shoulders. Give it a shot if you’re desperate.

Rope Obstacles (Net Climbs, Rope Climbs)

For net climbs, go slow and steady. Always keep three points of contact — two feet and one hand, or vice versa.

For rope climbs, use your legs to grip and shimmy. This isn’t about brute strength — it’s about using your body wisely.

And if there’s a bell at the top? Hit it like you mean it.

Monkey Bars or Rings

Your hands will be muddy — wipe them quick on your shirt before grabbing the bars.

I’ve learned to move one hand per bar in a rhythm, no pausing. Use a bit of swing to your body — it helps keep things smooth.

If there’s water underneath, expect slick bars. And if you fall? Laugh it off. It’s just a splash and a story. Most events won’t even penalize you for it.

Carries (Buckets, Sandbags, Logs)

Lift with your legs, not your back. A fast walk works better than trying to jog and twisting your ankle.

If your grip’s slipping, set it down, breathe, adjust — and keep moving. Just don’t block the trail.

Electric Shock Obstacles

Yeah… these suck. They sting. You’ll probably yell.

Some runners tuck their heads and sprint. Others follow close behind another person hoping they trigger the wire instead (no guarantee, but worth a shot).

I once got zapped right in the butt. Good times.

If you’ve got a heart condition or just hate the idea of electric shocks — skip it. Seriously.

No shame. Tough Mudder is about pushing your limits, not frying your nervous system.

Listen to Your Body (No, Really)

Don’t be a hero if your lungs are on fire or your calf’s cramping.

Use water stations every couple miles — drink one, pour one on your head if it’s hot out.

Mud runs aren’t typically timed unless you’re in the competitive wave. So if you need to stop, do it.

Embrace the Ridiculousness

Take it all in. Laugh at how nuts it is. You’re crawling under barbed wire and carrying heavy stuff through mud. And you paid for this.

But that’s the charm, right?

High-five a stranger. Make a friend at the wall. Smile at the madness.

These races aren’t just about pushing through — they’re about letting go of the usual grind and doing something wild, messy, and unforgettable.

The MAF Test Explained: How to Get Faster by Running Slower

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I’ll be honest with you: the first time someone told me to try a MAF test, I rolled my eyes so hard I’m surprised I didn’t strain something.

Another “method,” another “metric,” another way to overthink running — or so I thought.

But then I actually tried it.

And what hit me wasn’t some mystical revelation or a runner’s-high epiphany.

It was something simpler: clarity.

A rare kind of honesty that you don’t always get from the run itself.

The MAF test, from the famous Maffetone method, doesn’t care how motivated you feel, how cool your shoes are, or what your Strava graph looked like last week.

It just reflects back the truth: Are you actually building an aerobic engine… or just convincing yourself you are?

And that’s why I kept coming back to it. Not because it’s sexy or complicated — but because it’s the opposite.

It’s one of the few tools in running that’s brutally straightforward. A monthly check-in that whispers, “Here’s where you really are. No ego. No excuses.”

When I finally understood that, everything shifted. My training slowed down, my patience went up, and for once, the numbers actually meant something.

This article is my attempt to pass that on: the real version of the MAF test — the one that helps you get better without making you lose your mind in the process.

How to Do the MAF Test Like a Pro (Without Overcomplicating It)

1. Pick a Good Day

Choose a day when you’re not dragging. Well-rested, no heavy leg hangover from yesterday’s run.

Try to keep conditions the same every time — same course, same time of day, similar weather.

A track works great. So does a flat path or a treadmill with 0% incline. Keep it repeatable.

2. Warm Up Like You Mean It

Don’t skip this. Jog for about 15 minutes, keeping your heart rate roughly 10 beats below your MAF max.

You want to get loose, get warm, and get your body prepped — not jump straight in cold. I usually toss in a few short pickups just to get the blood moving, but nothing hard. The warmup matters.

3. Run 3–5 Miles at Your MAF Heart Rate

Classic MAF test is 3 to 5 miles (or around 5K), all run at your MAF heart rate.

For newer runners, 3 miles is solid. If you’ve been doing this a while, go for 5.

On a track, that’s 12 laps for 3 miles.

On a treadmill, just stick to the distance readout.

4. Lock in Your HR — No Surging

Try to stay right at your target MAF HR (say, 140 bpm). Expect a bit of drift, but don’t let it spike.

You’re not racing — you’re holding steady.

5. Record Your Mile Splits

Write down your pace for each mile (or km). Expect each mile to be slightly slower than the last. That’s normal.

Fatigue and heart rate drift make that happen.

6. Cool Down Easy

Jog it out for 10–15 minutes. Don’t skip the cooldown.

It helps you recover better and stay in one piece.

What the Numbers Might Look Like

Let’s say your test goes like this:

  • Mile 1 @ 140 bpm – 10:20
  • Mile 2 @ 140 bpm – 10:40
  • Mile 3 @ 140 bpm – 11:00

The actual numbers don’t matter as much as how they change over time.

One month later:

  • Mile 1 – 9:50
  • Mile 2 – 10:10
  • Mile 3 – 10:30

Boom. That’s progress — a solid 30-second-per-mile improvement.

And it came from running easy.

That’s the power of MAF.

My First MAF Test

When I first tested, I ran a 5K at around 142 bpm. My average pace? About 10:45 per mile. Felt slow as molasses.

Two months later, I was cruising at 10:00. Four months in? Around 9:20 per mile. All at the same heart rate.

That was the proof I needed. No fancy gadgets, no flashy workouts — just steady effort, and results started stacking up. It was like watching my body quietly level up.

It’s Not Just About Improvement

Let’s say your MAF pace suddenly tanks. You’re usually doing 8:30s at 140 bpm, but now you’re pushing 9:30 for the same effort?

That’s a red flag. Could be overtraining. Could be poor sleep. Could be a cold coming on. Pay attention. The MAF test gives you more than just progress — it tells you when to ease off too.

Keep Your Conditions Consistent

If one test was on a cool 50°F morning, and the next in 80°F heat with Bali-style humidity?

That’ll mess up the numbers.

Same goes if you crushed hill repeats yesterday or slept like crap.

Plan your test after a rest day or easy run.

Keep the variables low so the data is real.

Why I’m All-In on the MAF Test

Dr. Maffetone made this the cornerstone of his method for a reason.

It gives you hard numbers — pace and heart rate — that track real change.

You don’t need a lab. Just a watch, a plan, and patience.

And when you do see gains, it lights a fire in you.

You realize all those slow runs were doing work — rebuilding your aerobic engine, improving fat metabolism, growing capillaries and mitochondria.

Stuff you don’t always feel, but you’ll sure see it when the paces drop.

I’ve had coaching clients go from 12:00 miles at MAF to low 9s in a few months.

That’s no accident.

That’s smart, consistent work paying off.

The Tough Parts of MAF Training 

Let me be real with you: I love MAF training, but man, it can mess with your head.

Especially early on.

You go from feeling like a runner to feeling like you’re just out for a stroll.

Here’s a breakdown of what makes MAF tough — and what’s helped me and other runners stick with it.

Slowing Down Feels Like a Slap to the Ego

If you’ve been running for a while, MAF will feel like putting on the brakes hard.

When I first started, it felt like my watch was trolling me.

I was shuffling along, barely sweating, wondering, “Is this even running?” I missed the grind, the sweat, the rush.

I felt like I was jogging in reverse.

But over time, I realized that slow running was its own test — of patience, of self-control, of trusting a process.

One trick that helped: treat it like mindful practice.

Listen to podcasts, find scenic loops, or run with a buddy who’s down to go easy.

And remind yourself — it’s temporary.

As your aerobic engine improves, so does your pace.

I also sneak in short strides every now and then (think 15-second form poppers).

They don’t wreck your base, but they wake up your legs. Just don’t turn them into workouts.

The 180 Formula Isn’t Perfect

MAF’s famous 180 formula (180 minus your age) is a great starting point, but it’s not personalized. Some people can handle a bit more, others need to dial it back.

You’ve got to listen to your body. I’ve had days where 140 bpm felt like a jog in the park, and others where it felt like tempo pace.

If that number feels off week after week, try adjusting by a few beats. But go slow — tweak, test, repeat.

It Takes More Time — and It Can Get Boring

MAF means slower runs. Slower runs usually mean longer runs. That’s great if you’ve got the hours.

But if life’s busy, 90-minute jogs might not fit.

If you’re strapped for time, know that 30-minute runs still help. Just adjust your expectations.

And to fight the boredom, mix up your routes.

Try trails, run by feel, or swap a run for a MAF-paced bike ride.

When I needed a mental reset, I’d hike a volcano or ride along the coast — still aerobic, still progress, but with a change of pace.

MAF Alone Won’t Make You a Speed Demon

Let’s be clear: MAF builds your base.

It makes you durable.

But at some point, if you want to race fast, you’ll need to bring in some speed.

That doesn’t mean trashing your aerobic work. It means timing your intensity.

Think of MAF as the foundation. Then layer in intervals, tempos, or hill sprints once that base is strong.

I’ve seen runners stall when they only do MAF forever. The magic is in knowing when to shift gears.

Heart Rate Can Be a Drama Queen

Heat, humidity, stress, coffee — they all push heart rate up.

Some days, I hit 120 bpm just tying my shoes in Bali’s heat.

On those days, I’d slow to a crawl and wonder if I was back at square one. I wasn’t. It was just life.

Learn to read the room. High HR? Cut the run short or go even easier.

MAF teaches you to pay attention — to how you sleep, eat, recover. It’s like a mirror for your habits.

Final Thought

MAF isn’t flashy. It doesn’t stroke your ego. It doesn’t promise quick wins. But it teaches you to train with patience, to build a real engine, and to play the long game.

I tell my athletes: MAF is a lesson in delayed gratification. It’s about sticking with the plan even when it feels boring, slow, or pointless.

Because behind that slow pace is a runner getting smarter, stronger, and more consistent.

So tell me — what’s been your biggest struggle with MAF training? What’s helped you stay the course? Let’s trade stories.