Runner-coach Danny Huibregtse broke the sub-3 marathon using MAF training, a low-heart-rate method that slows you down to build speed. By keeping runs easy and enjoyable, he naturally increased weekly mileage and improved performance without burnout. The shift turns running from obligation into daily stress relief.
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I think the biggest changes— I didn't change too much, actually. Um, it was just that I was kept becoming faster and faster. So with all the runs I, I did, so recovery runs, long runs, uh, interval sessions, and at some stage there was also a fartlek session integrated in the training program. I think most important of all this, that you make sure you have fun with it. So, and there it comes again down to slowing down in the first place. I think a lot of people when they go out for runs, they don't really like it in the beginning because it's just too hard on their bodies and they make it too hard for themselves. So if you slow down and you make sure you actually are able to look around you, enjoy nature a little bit, enjoy the run and not coming home completely wasted, it gives you much more joy of doing it. And as soon as you enjoy what you're doing, you want to do it more, and then you don't have to force yourself to increase your weekly mileage. It just automatically happens, and with that, your speed comes along as well. So you're going faster and faster and all the benefits come automatically with that.
Yeah, very well said. The joy is such an important one to, yeah, get out of the door frequently, get out of the door and, and yeah, make it a relaxing activity versus like, I have to go on another run again.
Yeah. Yeah. That's it. I think that was for me, the biggest change in the beginning, like not necessarily enjoyed running. I did it to stay fit and, uh, to try to stay healthy. But then as long as I slowed down, it's like, even here in, in the area that I'm living, I was seeing things on runs that I'd never seen before while I've been living my whole life here. It's just that you have now time to look around you and, and enjoy it. And, uh, especially in, in nature, but even If you run through a city, it's more enjoyable, but if you do it when you can still breathe normally.
Yeah. It's, it's a complete different mind shift indeed. And compared to like 10 years ago, even like now wanting to go outside and enjoying a sunrise or sunset run, or like just really almost needing that as part of your day, like versus, uh, the other way around of like, ah, I need to clock my mileage here.
So yeah, even the people around you can say, like, when you're getting a bit grumpy or stressed, and they say like, maybe it's time for you to go on a run. I say, oh yeah, right, it's that time again. So yeah, as soon as you hit that area that you actually need some, some running in, uh, to stay relaxed, and I guess you're in good shape as well.
