Beginning runners focus more on getting through the miles with correct form than anything else, but you will reach a point in your training where you are concerned with more complicated factors that make you a better runner.
One of those more complicated factors is something called VO2max training. This is basically a signal that shows if your cardiovascular fitness is where it should be as a runner.
If you were out on the track or sidewalk and picked your run up to maximum speed, how long would you be able to sustain the run?
When running at the fastest possible pace, you start to run low on oxygen and that makes you breathe deeper and deeper until you eventually give out and cannot sustain the activity.
The amount of time that you can run at this intensity is determined by your body’s ability to efficiently take up oxygen and get it to the muscles demanding sustenance.
This is essentially a measurement of your VO2max, or your ability to take up oxygen and get it to those muscle fibers during intense activity. It is all about increasing cardiovascular fitness so your body becomes more efficient with oxygen use.
Why Perform VO2max Training?
You probably use a variety of training runs to improve your time or pace, but many professionals believe this form of training is the most important type of training you can do. This is because those with the fastest running times in races are typically those with the most efficient uptake and utilization of oxygen.
They are simply in better cardiovascular shape than most others running the race alongside them. If you can improve your efficiency with oxygen through VO2max training, then you can improve your best times and your comfort level during runs.
VO2max training may not be something you do every day, but it should be a part of your training workout in some capacity.
If you are just starting out with running it might not be something you worry about today, but eventually you will start working on oxygen efficiency to improve your race times and comfort level while running.
It is also very beneficial to incorporate these training runs into your marathon training schedule.
VO2max Training Workouts
Interval Running
The most effective way to do VO2max training is through running intervals. The fastest intervals should be completed at maximum speed, going as fast as your body can possibly go. The slower intervals should allow your body to recover and spread oxygen back out to all of your muscles.
You can do one long five to ten minute fast interval with a slower warm up and cool down, but shorter intervals and recovery periods will be more effective.
This is much like the running and walking intervals that many beginning runners do to increase their ability to run longer distances, except you are running much harder during the faster intervals.
Your goal is to force your body to become more efficient with oxygen at higher intensities, so the distance doesn’t really matter with these workouts.
Hill Training
You can also incorporate hills in your oxygen efficiency raining. When you go uphill your body has to become more efficient with oxygen as your heart beats faster and your muscles demand greater amounts of oxygen.
You may have done hill workouts to increase speed and strength in the past, but VO2 training on a hill is a bit different.
You want to run at maximum force uphill for at least two minutes. Turn around and return to the bottom of the hill for a recovery period. The longer period of uphill running gives your body time to adjust to the maximum demand for oxygen.
Develop Your Own Routines
You may be able to create your own VO2max routines, now that you understand why they should be performed and the type of challenge you need to present to your body. These are not workouts you are going to enjoy. They are not going to be workouts you look forward to doing, but they are workouts that will make you a far better runner.
Not everyone is well suited to VO2max training. Some runners will never complete the first one, and many others will complete one and never revisit the idea. They are unpleasant and take a lot of hard work.
Only the best and most dedicated runners will implement them into their training routine and learn to love them (or at least tolerate them).
Are you one of the best and most dedicated? If so, hit the track for VO2max training this week.
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