Tread Lightly Running Podcast

VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners.

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In this episode, you will learn:

✅ What is your VO2max?

✅ What do VO2max numbers actually mean?

✅ How is VO2max calculated?

✅ Is your Garmin’s VO2max estimate accurate?

✅ How much does VO2max matter for performance?

✅ How to improve your VO2max

✅ Can you improve your performance without changing your VO2max?

✅ Is VO2max a health indicator?

Field Tests for VO2max:

• Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator.
• 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator.
• Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR.

References:

🔬 PMID: 17414804

🔬 PMID: 36754060🔬https://bjsm.bmj.com/content/early/2025/06/04/bjsports-2025-110186

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning

/➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com

➡️ Run to the Finish on Instagram: https://www.instagram.com/runto