How to Measure Your VO2 Max

Happy Wednesday, runners!

As I’m building up my training for the upcoming Berlin Marathon (3 months away!), it’s crazy to see how much you can improve over time. When I began in 2022 after feeling like a shlub when the pandemic was nearing its end, I was happy with the over-6-minute pace per km that I was doing. Truth be told I think it was closer to 7 minutes – yikes!

Now, at around 5:30 per km, it just goes to show you that taking the time and being patient into your running can go a long way. No one is gonna come out with a much faster time and keep it consistent within a week. But give it a year, and you’d be surprised how much potential your body has.

I’d love to know if any of you have had similar stories for that matter. If you’d like to share, please email me! I’m planning on writing out a book that dives into the importance of running, so any stories would be greatly appreciated.

Anyways let’s get right into the mix. Let’s see what’s in store for us!

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Lace up and enjoy 👟

THE DAILY FACT
Did you know…

According to a study, running can add up to 3 years to your life. Runners typically have a 25% to 40% reduced risk of premature mortality and live about 3 years longer than non-runners.

THE MAJOR MILE
The Hottest News of the Week

Snoop Dogg Runs 200m Exhibition Race at the 2024 US Olympic Trials

It’s a doggy dogg world at the Olympic Trials, with a special addition on the track, as Snoop Dogg ran in a 200m exhibition race. The renowned rapper faced stern competition in a race on Sunday, up against four-time Olympic medallist Ato Bolden and retired American sprint Wallace Spearmon. Snoop Dogg crossed the line in 34.44 seconds, which he was pleased with as he exclaimed after the race “34.44 for a 52-year-old? Ain’t bad.” The 2024 US Olympic Trials are taking place in Eugene, Oregon from 21-30 June, deciding which athletes will be selected to represent the US at the Olympic Games in Paris.

London Marathon ballot results coming out today

It’s time! If you applied to the London Marathon taking place next year, then the results from the lottery will be coming out today. Take the time, wait for any response through your email, and stay hopeful. Something I did when waiting for my Berlin Marathon results was check out different social media channels for up-to-date information. Again, good luck!

Why Dogs Are the Best Trail Running Partners

Running with dogs, like the author's yellow lab Lulu, can enhance the trail running experience. Dogs provide steadfast companionship, help maintain a steady pace, and add an element of joy to outdoor runs. The softer terrain of trails is gentler on both human and canine joints. Running with a dog can also offer safety and a deeper connection with nature, making them ideal running partners.

TOPIC OF THE DAY
How to Measure Your VO2 Max

VO2 max is a key indicator of cardiovascular fitness and overall health, measuring the maximum rate at which your body can consume oxygen during intense exercise. Understanding your VO2 max can help you track your fitness progress and set performance goals. Here’s an expert-backed guide to accurately calculate this fitness metric!

Why Runners Should Care About Knowing Their VO2 Max

VO2 max represents how efficiently your body uses oxygen, a crucial factor in endurance sports. The higher your VO2 max, the more oxygen your muscles receive, enabling better performance and longer durations at high intensity. It’s a market not only for athletic prowess, but also for general health.

Methods to Calculate VO2 Max

1. Lab Testing

   • Accuracy: The gold standard for VO2 max measurement.

   • Procedure: You run on a treadmill or cycle on an exercise bike while wearing a face mask that measures oxygen intake and carbon dioxide output. The test involves gradually increasing your effort until you reach your maximum capacity.

   • Pros: Highly accurate and provides detailed data.

   • Cons: Expensive and less accessible.

2. Wearable Devices

   • Devices: Smartwatches (Apple Watch, Garmin) and fitness rings (Oura Ring).

   • Function: Estimate VO2 max using sensor data like heart rate, pace and personal metrics (age, weight).

   • Accuracy: Good for tracking trends over time but less accurate than lab tests.

   • Limitations: Environmental factors and daily fluctuations can affect readings.

3. Online VO2 Max Calculators

   • Usage: Quick estimates based on personal data and basic exercise tests.

   • Accuracy: Less reliable as they don’t measure oxygen consumption directly.

   • Recommendation: Use with caution and as a general guide rather than an exact measure.

Improving Your VO2 Max

1. Interval Training: Mix high-intensity bursts with recovery periods to boost cardiovascular efficiency.

2. Long, Steady Runs: Incorporate longer, moderate-paced runs to build endurance and overall cardiovascular health.

3. Consistent Training: Regularly challenge your cardiovascular system with varied workouts to promote continuous improvement.

Expert Tips

• Consistency is Key: Regularly track your VO2 max to monitor progress.

• Mix Intensity Levels: Balance low-intensity with high-intensity workouts.

• Consult Professionals: For the most accurate VO2 max readings, consider periodic lab tests, especially if you’re training for competitive events.

Understanding and improving your VO2 max can significantly enhance your running performance and overall health. Whether you opt for lab testing, wearable tech, or a combination of methods, keeping an eye on this metric can help you achieve your fitness goals.

ON THE TRAX
“Cherry Blossom” by Empire Of The Sun (2024)

As the Empyreans ramp up to their album release next month, another run-fuelled, dance-astic track has dropped. Definitely check it out by visiting either your Spotify or Apple Music

Spotify
Apple Music

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STRAVA STORIES
Across The Pond

As mentioned, this is from my creative brother himself, Alex:

Hey Phil!

This is my strava post from Friday, talk about a crazy run am I right! XD XD

Please send us your own lol.