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The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness
Dr. Maffetone's unique training system for champions proves that the kinder, gentler approach actually works the best. This fitness regimen has worked for champions and non-athletes alike- because it's based on Dr. Philip Maffetone's deep understanding of how the body works.Maffetone has used that knowledge to develop The Maffetone method, his successful low-stress fitness program, which can be tailored to any individual. It means "training slower to go faster," says Mike Pigg, world champion triathlete and Maffetone client. The Maffetone Methodincludes: A ten step program to reduce stress and increase overall fitness; Exercise techniques designed for increased results with decreased pain; The real lowdown on some of those fad diets. In short, this is a fitness regimen for champions that everyone can use to reach their own goals whether it be running a marathon or walking around theblock.
210 pages, Kindle Edition
First published July 20, 1999
160 people are currently reading
398 people want to read
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Displaying 1 - 30 of 42 reviews
November 4, 2020
The main message is to build an aerobic fitness base over many months (3-6) and don't over exercise. This will prevent injury and increase general well being.
Haven't laughed as much reading this year as when it was suggested to check the safety of your walking route before walking. The examples within chapters are more miss than hit.
Overall the main point is great advice but the delivery is average. An easy read though if reader has a basic science background.
Would recommend having a peruse if your starting an exercise routine and/or frequently injured from exercise.
Haven't laughed as much reading this year as when it was suggested to check the safety of your walking route before walking. The examples within chapters are more miss than hit.
Overall the main point is great advice but the delivery is average. An easy read though if reader has a basic science background.
Would recommend having a peruse if your starting an exercise routine and/or frequently injured from exercise.
May 14, 2012
A great book to start you on the way to healthy, life-long fitness. Not only does this book guide you past the "no pain, no gain" mentality, it also provides guidance on appropriate rest, stress and nutrition intake. This book is an easy read, but can also be used as a guide for specific concerns/needs.
February 15, 2021
Accidentally came across this revolutionary method to use low heart rate training to improve my running performance.
This took the chore & torture out of running and the fun back in.
The book is a bit repetitive but still concise and provides the ultimate rationale that makes this method convincing,.
This took the chore & torture out of running and the fun back in.
The book is a bit repetitive but still concise and provides the ultimate rationale that makes this method convincing,.
July 21, 2016
Brilliant explanation and support for training smarter not harder. He was ahead of his time suggesting a lower carb whole food lifestyle for runners! The heart rate approach is new to me recently and I only wish I had known about it sooner. I'm well on my way to improved aerobic health now though and this book confirms this change of approach!
April 4, 2010
An excellent book for athletes in any discipline. An introduction to Dr. Phil Maffetone's methods - fairly general, but some really good stuff here. I base all my training on his gentle but effective guidelines.
September 16, 2024
3.5 stars. Most of the book is reinforcing that light aerobic exercise (walking) for 30 - 60 min 3-4 times a week is really good for you. Also, drink water.
There's a bit more to it and some science thrown in, but that's the gist.
There's a bit more to it and some science thrown in, but that's the gist.
October 2, 2023
Questionable.
August 16, 2012
This small, but remarkable book contains an easy to follow proven philosophy that will lead to improved health & fitness.
Everyone should invest the time it takes to read this book and try the program, the results for me has been fantastic; From couch potato to 100mile ultra marathon finisher, without injuries and while enjoying every step along the way.
Do yourself & your body a favor, read it.
Everyone should invest the time it takes to read this book and try the program, the results for me has been fantastic; From couch potato to 100mile ultra marathon finisher, without injuries and while enjoying every step along the way.
Do yourself & your body a favor, read it.
February 20, 2019
Deeply unsexy, straight up common sense. What I learned was that there are no short cuts to true health and fitness (two different things altogether that are frequently mistaken for one another) and that I should walk more and stop eating processed food. It's possible that I learned all I need to know from this genre, and I can stop obsessing now, so thanks for that. Truly boring, but realistic.
November 1, 2015
This is an excellent reference manual for how to build a solid foundation for life-long physical fitness. Dr. Maffetone covers everything from workouts to proper footwear to nutrition. I thought it was an excellent read and am putting its information to good use immediately. Recommended!
April 16, 2016
It all makes sense, I'll have to check back in six months after I've finished the base training to see how much it improved my fitness.
July 19, 2020
Flipped through this, mostly interested in the running-specific and MAF test portion, which I was disappointed to find was pretty sparse and, well, non-specific—it's the 180 - age +/- points for different conditions (just google "maffetone reddit"), no starting milage stated for running, but Maffetone does mention starting with a 30-minute walk 5x per week and increasing to 45 minutes if able—this advice is geared towards people who are pretty out of shape. i think the idea is just to find your MAF number, start wherever, and increase milage as a safe progression (no more than +10% per week is the rule of thumb I've seen) and do a 1–5-mile MAF test once a month to measure progress.
the more general thesis of this book is that people generally people are overtraining, using anaerobic muscle fibers and glycogen stores instead of their aerobic systems and burning fat, increasing stress on the body and mind in the process. much of this book is given to reducing stress and general health tips, taking a less-is-more approach to training. oh yeah, Maffetone says that you can run anaerobically a couple times a week if you want—I've seen people say that Maffetone says that you're not supposed to a couple times online—this is misinformation
i picked up this book after doing some research before beginning a training program to run a marathon next year (i'm assuming there will be marathons next year) and found myself getting burned out often. Maffetone gives a substantive answer to why this happens, and gives a good system for working through it. i'm using the Maffetone system (more of a calculation) to guide this running program, so I might actually bump this book's score up to five if all turns out well and i see the results i want.
the more general thesis of this book is that people generally people are overtraining, using anaerobic muscle fibers and glycogen stores instead of their aerobic systems and burning fat, increasing stress on the body and mind in the process. much of this book is given to reducing stress and general health tips, taking a less-is-more approach to training. oh yeah, Maffetone says that you can run anaerobically a couple times a week if you want—I've seen people say that Maffetone says that you're not supposed to a couple times online—this is misinformation
i picked up this book after doing some research before beginning a training program to run a marathon next year (i'm assuming there will be marathons next year) and found myself getting burned out often. Maffetone gives a substantive answer to why this happens, and gives a good system for working through it. i'm using the Maffetone system (more of a calculation) to guide this running program, so I might actually bump this book's score up to five if all turns out well and i see the results i want.
February 27, 2021
Conceptually well written and easy to follow the main ideas:
-Train to increase the amount of work you can do within a lower HR range
-Eat the right food - nothing processed. No sugar - treat it as an addictive drug - it is.
-Consider your environment - especially stress and factor into your range
-Train your body to more effectively burn fat.
But, the three star rating is for the lack of a training plan. Working out at a HR of 132 for 3-4 months and finding out how much more efficient I become makes sense and I’m willing to do this. But I need to know what the game plan for working out should be after this period. When and how much weight training. What about anaerobic training? What if I have a goal of a 5 hour century or a faster marathon? That part isn’t clear without what seems like a big payment to join his website program which turns me away a bit. One thumb up.
-Train to increase the amount of work you can do within a lower HR range
-Eat the right food - nothing processed. No sugar - treat it as an addictive drug - it is.
-Consider your environment - especially stress and factor into your range
-Train your body to more effectively burn fat.
But, the three star rating is for the lack of a training plan. Working out at a HR of 132 for 3-4 months and finding out how much more efficient I become makes sense and I’m willing to do this. But I need to know what the game plan for working out should be after this period. When and how much weight training. What about anaerobic training? What if I have a goal of a 5 hour century or a faster marathon? That part isn’t clear without what seems like a big payment to join his website program which turns me away a bit. One thumb up.
May 5, 2023
I got to chapter 3 before giving up. I waded through a mire of out dated debunked pseudoscience about adrenal fatigue (utter rubbish), aerobic and anaerobic muscle fibres (nope) and other such drivel before realising this was not going to get any better any time soon. Don’t waste your time. I’d hoped to glean at least some insight into the benefits of low heart rate training for improving aerobic fitness but when he started waffling on about how being stressed can injure your knees (what?) and having sore knees can affect your sex drive (say that again!?) I just had to prioritise my time over continuing. Considering how widely revered the Maffetone method seems to be, hence the reason I bought the book, this was a complete waste of my time, and a real disappointment. For someone with no background scientific knowledge this could be potentially harmful. Avoid.
July 20, 2025
I'm torn.
I think the heart rate stuff is really good, and I'm really enjoying doing it myself, but there's some questionable science that's also in this book too. The food chapter seems more "wellness-y" than "Science-y", and there was a lot of focus on aerobic heart training curing a lot more than it seems it should? I'm still going to continue, but going to read from other source material.
Also, this is very repetitive and full of filler. More like a self-help than a how to. If you have never ever exercised before, there might be some good information that I found frivolous, but for most of us information there's a lot of information that doesn't seem to need to be there.
I also wanted more stuff on running, and this was more general exercise.
I think the heart rate stuff is really good, and I'm really enjoying doing it myself, but there's some questionable science that's also in this book too. The food chapter seems more "wellness-y" than "Science-y", and there was a lot of focus on aerobic heart training curing a lot more than it seems it should? I'm still going to continue, but going to read from other source material.
Also, this is very repetitive and full of filler. More like a self-help than a how to. If you have never ever exercised before, there might be some good information that I found frivolous, but for most of us information there's a lot of information that doesn't seem to need to be there.
I also wanted more stuff on running, and this was more general exercise.
December 28, 2016
A holistic guide to fitness without pain or stress. While published in 2000 the information in this book remains quite fresh. You may feel, as I did, some resistance to the ideas, only because it feels quite opposite of what we've been told for years.
What I liked: The information is quite unlike anything I've read before on fitness and actually seems doable (also unlike a lot of other programs). It is presented in a readable format meant for regular people and the concepts are clear and easy to understand.
What I didn't like: Some of the chapters weren't relative to me and therefore a bit boring.
I give this book a 4 out of 5 star rating.
What I liked: The information is quite unlike anything I've read before on fitness and actually seems doable (also unlike a lot of other programs). It is presented in a readable format meant for regular people and the concepts are clear and easy to understand.
What I didn't like: Some of the chapters weren't relative to me and therefore a bit boring.
I give this book a 4 out of 5 star rating.
October 3, 2024
Science-y at best. But the idea that less is more is somehow revolutionary to me.
The details are basically all conjecture, like a lot of fitness books. The author is a chiropractor, so there’s that. And the bibliography isn’t cited throughout the text, so it’s impossible to know whether his wild assertions are supported in any way.
But still, it’s getting me back to the idea that I should train at a much easier pace. So even though the entire book might be total nonsense, it’s still a net positive.
Could Maffetone be the next freelee the banana girl? Maybe but I’m gonna give his program a try anyway.
The details are basically all conjecture, like a lot of fitness books. The author is a chiropractor, so there’s that. And the bibliography isn’t cited throughout the text, so it’s impossible to know whether his wild assertions are supported in any way.
But still, it’s getting me back to the idea that I should train at a much easier pace. So even though the entire book might be total nonsense, it’s still a net positive.
Could Maffetone be the next freelee the banana girl? Maybe but I’m gonna give his program a try anyway.
January 21, 2018
Really just excellent. While I don't agree with all of the diet recommendations in the back of the book, and some of the material is outdated simply because of the technological advances, no fault to the author, the substance of the book remains eminently practical. Build up your aerobic core by keeping your heart rate within the range of your max aerobic threshold, and watch as your athleticism rises and your anaerobic core improves as well. I will begin training with this method for a half marathon in 2 months!
August 19, 2020
The most important book for those wanting to become healthy for life
Lots of low-intensity aerobic exercise is probably more important to your long, healthy, happy, life and Dr. Phil Maffetone will get you there. The book is easy to follow and this book can benefit anyone and everyone, including performance athletes.
Lots of low-intensity aerobic exercise is probably more important to your long, healthy, happy, life and Dr. Phil Maffetone will get you there. The book is easy to follow and this book can benefit anyone and everyone, including performance athletes.
September 21, 2022
The Maffertone Method
My health and fitness, aches and pains are so much more manageable since reading this book. Exercise is easy and enjoyable now and my diet has changed for the better. I feel and look so much better too. I highly recommend this book for anyone who has reached the end of the line and given up on being fit and healthy.
My health and fitness, aches and pains are so much more manageable since reading this book. Exercise is easy and enjoyable now and my diet has changed for the better. I feel and look so much better too. I highly recommend this book for anyone who has reached the end of the line and given up on being fit and healthy.
November 1, 2017
The book is rather dated and I suspect anyone reading it today would disregard large portions of it. While it has a lot of great advice about training load and diet it also has advice which has been clearly proven wrong since 2000. I think there are better, current sources of information.
December 10, 2017
Ok but not worth the money
I've heard a lot about Dr. Katherine and his Katherine Method. I've heard so much, in fact, that I didn't really need to read the book. You're welcome for the donation Dr. Phil!
I've heard a lot about Dr. Katherine and his Katherine Method. I've heard so much, in fact, that I didn't really need to read the book. You're welcome for the donation Dr. Phil!
August 1, 2018
A decent read with straight-forward principles. Slightly dated and more of a 'beginner' book, however. Probably didn't need to read cover to cover to get out of it what I needed to. Will definitely refocus from the dreaded 'zone 3' training and focus more on MAF running on a day-to-day basis.
February 12, 2019
Some good information here. A little outdated, in some places very outdated. Unless you have a fairly solid background in fitness and nutrition it might be difficult to separate the wheat from the chaff.
July 20, 2020
The principles are great, still the book felt like it was trying to sell its contents to me 80% of the time, while actually delivering the content 20% of the time.
Those 20% are actually be enough to get me going.
Haven't read the big book of endurance training yet.
Those 20% are actually be enough to get me going.
Haven't read the big book of endurance training yet.
November 28, 2022
Could be summarized in a bullet point list.
Repetitive, unnecessarily padded with filler material and outdated garbage.
You're better off googling the Maffetone method to find the information you need to build your aerobic base and save yourself time and money.
Repetitive, unnecessarily padded with filler material and outdated garbage.
You're better off googling the Maffetone method to find the information you need to build your aerobic base and save yourself time and money.
October 30, 2023
Ready to optimize your energy and actualize your health AND fitness goals?
“The Maffetone Method stresses simplicity and common sense. Once you learn a few commonly misunderstood concepts of exercise and diet, you’ll be well on your way. The most inexpensive and perhaps most successful workout device is the one you possess naturally: no machine will do more for you than you can do with your own body. Dramatic benefits from exercise can be attained by easy walking 30 minutes, five days a week. To do more, such as running a marathon, will require additional training, but never to the point of pain. …
The Maffetone Method will give you unlimited energy, make you burn more body fat, and improve the quality of your life—forever. It is based on a number of scientifically proven concepts known to few people other than exercise professionals. ‘No pain, no gain,’ while an intriguing advertising message and a temporarily effective exhortation from a high school varsity coach, is quite simply wrong. When you exercise strenuously, your body is programmed to burn less fat. To encourage your body to burn more fat all day long, you must keep your heart rate within certain target levels, the formula for which is simple. In fact, when you finish a workout, you should actually feel as if you could easily do it again.”
~ Philip Maffetone from The Maffetone Method
I was first introduced to Phil Maffetone in Christopher McDougall’s great book Natural Born Heroes . McDougall tells us that Maffetone had a huge impact in the athletic world then basically disappeared into hermit-mode (go hermits!). In his book, McDougall shares his challenges in tracking down this genius-hermit to tap into his unusual training methods.
Ever heard of Mark Allen? If you’re a triathlete you know he’s a legend. For those who might not know, Allen won the Ironman world championships an unprecedented six times. Triathlete magazine voted him the greatest triathlete of all time.
You know his secret?
Maffetone.
Allen wrote the foreword to the book and attributes his success to following Maffetone’s method.
I’ve had the basic wisdom from Natural Born Heroes in my head since I read the book a couple years ago and started my casual training for Spartan Races. But, after recently running into a Spartan world champion (50+ age group) on my morning trail workout, I was inspired to take my training up a notch so I searched through the ol’ home library to find this book.
Written in 2000, the book is simultaneously old-school/dated and yet, somehow, still cutting-edge. Maffetone pioneered a lot of the whole fat-for-fuel wisdom that is now super popular and I enjoyed going to the source. If that sounds like fun, get a copy of the book here.
Some of my favorite big ideas from this book include:
1. Health AND Fitness - Optimize both.
2. Gift vs. Chore - Go with the gift.
3. How’s Your MAF? - Build your aerobic base.
4. Carbohydrate Intolerance - And fat burning vs. gaining.
5. #1 Piece of Equipment - Your workout diary. What’s in yours?
I’ve added The Maffetone Method by Phil Maffetone to my collection of Philosopher’s Notes--distilling the Big Ideas into 6-page PDF and 20-minute MP3s on 600+ of the BEST self-development books ever. You can get access to all of those plus a TON more over at https://heroic.us.
“The Maffetone Method stresses simplicity and common sense. Once you learn a few commonly misunderstood concepts of exercise and diet, you’ll be well on your way. The most inexpensive and perhaps most successful workout device is the one you possess naturally: no machine will do more for you than you can do with your own body. Dramatic benefits from exercise can be attained by easy walking 30 minutes, five days a week. To do more, such as running a marathon, will require additional training, but never to the point of pain. …
The Maffetone Method will give you unlimited energy, make you burn more body fat, and improve the quality of your life—forever. It is based on a number of scientifically proven concepts known to few people other than exercise professionals. ‘No pain, no gain,’ while an intriguing advertising message and a temporarily effective exhortation from a high school varsity coach, is quite simply wrong. When you exercise strenuously, your body is programmed to burn less fat. To encourage your body to burn more fat all day long, you must keep your heart rate within certain target levels, the formula for which is simple. In fact, when you finish a workout, you should actually feel as if you could easily do it again.”
~ Philip Maffetone from The Maffetone Method
I was first introduced to Phil Maffetone in Christopher McDougall’s great book Natural Born Heroes . McDougall tells us that Maffetone had a huge impact in the athletic world then basically disappeared into hermit-mode (go hermits!). In his book, McDougall shares his challenges in tracking down this genius-hermit to tap into his unusual training methods.
Ever heard of Mark Allen? If you’re a triathlete you know he’s a legend. For those who might not know, Allen won the Ironman world championships an unprecedented six times. Triathlete magazine voted him the greatest triathlete of all time.
You know his secret?
Maffetone.
Allen wrote the foreword to the book and attributes his success to following Maffetone’s method.
I’ve had the basic wisdom from Natural Born Heroes in my head since I read the book a couple years ago and started my casual training for Spartan Races. But, after recently running into a Spartan world champion (50+ age group) on my morning trail workout, I was inspired to take my training up a notch so I searched through the ol’ home library to find this book.
Written in 2000, the book is simultaneously old-school/dated and yet, somehow, still cutting-edge. Maffetone pioneered a lot of the whole fat-for-fuel wisdom that is now super popular and I enjoyed going to the source. If that sounds like fun, get a copy of the book here.
Some of my favorite big ideas from this book include:
1. Health AND Fitness - Optimize both.
2. Gift vs. Chore - Go with the gift.
3. How’s Your MAF? - Build your aerobic base.
4. Carbohydrate Intolerance - And fat burning vs. gaining.
5. #1 Piece of Equipment - Your workout diary. What’s in yours?
I’ve added The Maffetone Method by Phil Maffetone to my collection of Philosopher’s Notes--distilling the Big Ideas into 6-page PDF and 20-minute MP3s on 600+ of the BEST self-development books ever. You can get access to all of those plus a TON more over at https://heroic.us.
January 17, 2019
Book was okay....Not a lot of instruction and redundant information from chapter to chapter.
October 3, 2019
I like this book but honestly, “In Fitness and In Health” is the same information but with nutrition added in detail. If you were going to buy one buy IFAIH.
January 6, 2020
I bumped into the Dr Phil's MAF method from a fellow runner. Its a fascinating point of view and a counter intuitive argument against no pain no gain paradigm of training. I enjoyed the book.
Displaying 1 - 30 of 42 reviews