As a runner, you have likely already heard the term VO2 max. You may have even had your own VO2 max tested at a performance lab or through a wearable device. But do you truly understand what VO2 max is and how it can improve your running performance?
VO2 max is the maximum amount of oxygen your body can use during exercise. It is measured in milliliters of oxygen per minute, per kilogram of body weight (ml/min/kg). This measurement is considered to be one of the best indicators of a person’s aerobic fitness and endurance capacity. The better your VO2 max, the more efficiently your body can convert oxygen into energy during exercise.
So, why is this important for runners? Simply put, the higher your VO2 max, the faster and longer you can run before feeling fatigued. This is because your body can transport and use more oxygen to generate energy for your muscles. In fact, VO2 max has been shown to be one of the most important predictors of running performance, particularly for longer distances.
To illustrate this point, imagine two runners. Runner A has a VO2 max of 50 ml/min/kg, while runner B has a VO2 max of 60 ml/min/kg. All other things being equal, runner B would be able to run faster and longer than runner A. This is because their body can more efficiently use oxygen for energy production.
The good news is that VO2 max is not a fixed value. Through proper training, you can improve your VO2 max and thus, your running performance. Here are some ways to do it:
1. Incorporate high-intensity interval training (HIIT) into your workouts: HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This type of training has been shown to be highly effective at increasing VO2 max. One example of a HIIT workout for runners is to do 30 seconds of all-out sprinting followed by 30 seconds of walking or jogging, and repeat for 10-20 minutes.
2. Increase your mileage gradually: Running more miles each week can also improve your VO2 max. However, it’s important to increase your mileage gradually to avoid injury. Aim to increase your weekly mileage by no more than 10% per week.
3. Incorporate tempo runs into your training: Tempo runs are runs at a steady pace that is slightly faster than your typical easy run pace. These runs challenge your body to sustain a sustained effort at a higher intensity, which can lead to improvements in VO2 max.
4. Cross train with activities that challenge the cardiovascular system: Activities such as cycling, swimming, and rowing can also improve VO2 max. These activities challenge your cardiovascular system in different ways, which can improve your overall aerobic fitness.
5. Lose weight if necessary: VO2 max is closely tied to body weight. The more weight you carry, the more oxygen your body needs to use to move your body. Losing weight can therefore make it easier for your body to use oxygen more efficiently, leading to improvements in VO2 max.
So, how can you tell if your training is improving your VO2 max? The most accurate way is to have it tested in a lab, where you will wear a mask that measures oxygen consumption during exercise. However, this can be expensive and may not be practical for everyone. An easier way is to use a wearable device that estimates VO2 max based on heart rate data. These devices, such as Garmin and Fitbit, can provide a rough estimate of your VO2 max and track changes over time.
In conclusion, understanding VO2 max is important for runners who want to improve their performance. It is a measure of how efficiently your body can use oxygen during exercise, and the better your VO2 max, the better you will be able to perform. By incorporating high-intensity interval training, increasing your mileage gradually, incorporating tempo runs, cross-training with other activities, and losing weight if necessary, you can improve your VO2 max and become a better runner.
