VO2 What?

You've probably heard about it or read about it, but what exactly is VO2Max? The term broken down actually represents the following:

V—volume per time

O2—oxygen

Max—maximum

VO2 max is also referred to as maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or aerobic capacity. It's basically a lot of fancy words for the maximum amount of oxygen your body can take in and actually utilize at max exertion.

Okay, so now you know what the cryptic term stands for, but why is it important? Well, basically the idea works like this....increase your O2 uptake and you'll run faster, or bike faster, or swim faster. Your performance in any aerobic endurance activity will be improved with and improved VO2Max.

We've all seen runners huffing and puffing who look like they're about to hyperventilate (and if we're being honest, we can all probably include ourselves in that group at one point or another). It's very common to see beginning runners breathing very heavily. That's because as the new runner ups his heart rate, his body automatically knows it needs more oxygen, so the most natural thing to do is to breath faster. Problem is that the breaths are usually shallow and even though the runner is breathing rapidly, he's not taking in enough oxygen.

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The amount of air inhaled and exhaled with each breath is your tidal volume. It increases from .4 to 1L at rest to as much as 3L during aerobic exercise. An aerobically unfit person's tidal volume is going to be less than that of an aerobically fit person. Also, a person who's aerobically unfit isn't going to have a very complex network of capillaries (the smallest blood vessels woven throughout the muscle fibers) at the muscle level. A person who has a higher tidal volume and a more complex system of capillaries at the muscle level is going to be able to get more oxygen into the lungs which will eventually be diffused into the pulmonary blood which will make its way down to the capillary level and then to the many mitochondria in the muscle. Mitochondria are found inside the cell and they're the power producers. The mitochondria is where cellular respiration occurs which produces fuel for the cell's activities.

Great news is that you don't have to settle for a low tidal volume, lack of a complex capillary network, few mitochondria or even a low VO2Max. By doing aerobic exercise (running, cycling, swimming, etc.) you'll increase all of the above. The more you run, your body will actually increase and build that important network of capillaries in the muscles and when that happens you'll actually increase the number and size of the mitochondria in the tissue. When that happens your body will be more efficient at extracting oxygen from the blood and getting it to the muscle where it's needed for energy production.

A runner can improve their VO2Max even more dramatically by doing more intense workouts such as tempo runs, track intervals, fartleks, or hill repeats. New runners will see the most dramatic increases as they work to improve their VO2Max. Once you reach a certain level, the athlete will plateau with their VO2Max, but continued VO2Max training will help the more experienced runner maintain their VO2Max level for longer periods of time helping them become even more efficient runners. There is a ceiling to the VO2Max and genetics play a role in how high the ceiling is. So, if you can't seem to get it past a certain level no matter what you try, you can blame mom and dad. Also, as you age, your VO2max will naturally begin to decrease a little each year. Ain't Mother Nature grand.

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A long slow run is typcially run at about 70% of your VO2Max. Tempo runs maybe closer to 80-85% of your VO2Max and Intervals may reach the 85-90% level. Some treadmills have made it easy to gage this by using METs (metabolic equivalent scale). Once you know your VO2Max score, just divide that number by 3.5 and that will give you your VO2Max in METs. So if your VO2Max score is 40 then the METs equivalent would be around 11. On a treadmill that has METs, you would know that your max effort would be at the 11 METs setting. Your regular runs would be 70% of that so the METs setting would be 7.7. If you were doing intervals the setting may be closer to 9 or 9.5. Not all treadmills have a METs scale, but if yours does, it can be a useful tool when training.

There are a couple of different types of VO2Max test. The most accurate is in a lab setting where you're hooked up to a breathing apparatus that actually measures the amount of oxygen you inhale verses what you exhale. But, you can also get a pretty accurate VO2Max reading through a Step Test or the 1.5 mile run test. There's also a bike version and walking version of the test. Check with your personal trainer or local gym to see if they provide VO2Max testing. If you're in Greensboro, NC, contact me at runnerdude@runnerdudesfitness.com and set up an appointment for a Fitness Assessment in which a VO2Max test is included. I'd love to work with you in helping gather an array of baseline fitness data including vitals, body composition, muscular strength, muscular endurance, flexibility and stability, and VO2Max.

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So, if you're new to running, hang in there, it will get easier. Just stick with it. And if you're a seasoned runner, try mixing up your workouts with some speedwork or hillwork to up or help maintain that VO2Max.

The Half-Marathon—Not Just a Stepping Stone

While half-marathons have grown in popularity, they are still often overlooked. Once that 10K has been accomplished, many runners want to jump right to the marathon. Nothing wrong with that, but a half-marathon can be a great training tool in seeking that bigger marathon goal. The half marathon is also just a great race in itself.

The half-marathon is just about the longest distance race a seasoned runner can run without changing his/her regular routine. There will be training and there will be long runs, but the time commitment isn't nearly what's involved in training for a marathon. Because of this, training for a half-marathon can be a great stepping-stone for newer runners who are eventually wanting to conquer that 26.2-miler. It's also a great way for the seasoned runner to get in some great endurance races without having to carve out a huge chunk of time training for just one race.

Often it's thought that the half marathon is just that—half of a marathon. It is definitely that, and it does involve a good amount of strength and endurance. But often runners don't realize that the half-marathon has a speed component often not a part of a marathon. The combination of endurance and speed can make this a fun race to train for as well as compete in. Training for a half-marathon will also help pick up your pace in other shorter distance races such as a 10K.

As with any endurance run, you'll still need a good base before beginning your half-marathon training. This varies from person to person, but you should be logging about 20 miles a week for a month before beginning your training. Sometimes base building and training get confused. Often runners think the first few weeks of a training plan is the base-building phase. The confusing lies in that it is the base-building phase for the training plan, but the plan is not assuming you're starting from scratch. It's assuming that you already have a good base tucked under your belt.

It takes your body about 4-6 weeks to acclimate to a particular distance. So for example the first time you run 6 miles, you may feel good, but that doesn't mean your body has acclimated to running at that distance or intensity. If you keep running that 6-miler and even do an 8- or 10-miler, then about 4-6 weeks down the road is when your body becomes accustomed to running that 6-miles. So in other words, base-building is key in getting your body used to running various distances as well as the cumulative miles. If the line between base-building and training blurs then you risk the chance of overtraining which could lead to the "I" word you want to avoid—Injury.

Once you have your base and your ready to start your training, then what? You need to find a plan that's diverse in it's training. Your plan should involve a Base, Sharpening, and Taper phase. The "Base" within your training plan is usually just a few weeks where you're taking that good base you've built and you're gradually increasing your weekly mileage and adding some distance to your long run. The "Sharpening" phase is the time in your training when you begin to add in more workouts focused on endurance, pace, and/or strength. In other words your long runs get longer, you add in some faster-paced runs such as tempo runs and/or interval workouts, and you add some hill workout to build strength (as well as speed). The "Taper" phase is usually the last week or two prior to race day. The total weekly mileage is usually decreased to 50% the week prior to the race.

The length of half-marathon plans is all over the place. You'll find plans for 12 weeks all the way to 22 weeks. Look closely. Typically the shorter programs have very little base-building incorporated into the program and the longer programs will have more weeks of base-building included. A longer plan may be more beneficial to a newer runner, while a shorter plan is probably better suited to a more seasoned runner who already has a solid base of weekly miles.

From personal experience, the weekly speed workouts (I did interval workouts) is the key to a fast half-marathon. Now, I'm no speed demon, but my half-marathon PR is 1:30:47. No record-setter, but for a 40-something, a 6:55 pace per mile ain't half bad. My fastest time prior to adding speed work was 1:36. I cut 6:13 from my time in just one season from adding a weekly speed workout to my training plan.

Why do interval, tempo, and hill workouts help improve your endurance and speed? VO2Max! Your VO2 is your body's ability to take in oxygen and use it. The more oxygen your body is able to take in and utilize, the longer and harder your body can go before fatiguing from lactic acid buildup. Ever get that burn in your legs that makes you feel like your trudging through mud? That's lactic acid fatiguing your muscles. The best way to push out your lactate threshold is by doing speed and/or hill work. Even though a half-marathon is an endurance race, having a higher VO2Max will help you keep that fatigue at bay. Also, later in the race when you need to kick it up a notch, you'll have the reserves to do so. Also, your body will be used to that extra speed requirement and you won't throw your body into shock. So, be sure to incorporate at least one speed and/or hill workout into your weekly training routine. A good half-marathon training plan should include some type of speed, tempo, easy, and long runs for each week.

So, work on building your base, check out some training plans, and get in gear for some great spring half-marathons! Half-Marathon.net is a great resource for finding half-marathons across the country and even the world!

Fat As a Fuel For Runners? You Betcha!

The body depends on three macronutrients in order to maintain good health—Carbohydrates, Protein, and Fat. Most runners think of carbohydrates when they think of fueling the body. They think of protein when thinking of rebuilding muscle tissue. But when it comes to fat, most runners probably think they need to steer clear of it. WRONG! Now, just like most things, fat has its time and place. A runner definitely doesn't want to eat a sausage biscuit right before a race, but he/she does want to make sure fats (the good kinds) have been a part of his/her diet during training. (Although my friend did eat pasta with cream sauce and sausage the night before a marathon and set a PR. We'll just attribute that to an Iron Stomach and an Iron Will.)

For so many years fat has been the bad guy. "STAY AWAY FROM IT!" is all we heard. Then came the day of fat-free this and fat-free that. Just like anything, if Americans can blame something for weight gain, they will, and they did and to excess. Instead of understanding that too much fat can be the culprit, many jumped on the bandwagon that all fat is bad. So fat has gotten a bad rap for a long time, but some fat is essential for survival.

Sited from The McKinley Health Center at the University of Illinois-Urbana-Champaigne, according to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:
• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Absorbing certain vitamins (like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods

There are three main types of fat—Saturated, Unsaturated, and Trans. Saturated fats are found in foods like meat, butter, lard, palm oil, coconut oil, and cocoa butter. Saturated fats remain hard at room temperature.

Unsaturated fats can be divided into two groups—Monounsaturated and Polyunsaturated. These fats tend to be healthier for you. Monounsaturated fats are found in foods such as nuts, avocados, olive oil, canola oil, peanut oil, corn oil, safflower oil, sunflower oil, and whole grain wheat. A good way to tell if something contains monounsaturated fat is that if it's put in the refrigerator it remains a liquid but becomes cloudy. Polyunsaturated fat is found in foods such as grain products, fish and sea food (herring, salmon, mackerel, and halibut), soybeans, and fish oil. Polyunsaturated fats remain a liquid and clear when put in the refrigerator. At least 2/3 of your fat intake should come from unsaturated fats.

Trans fats truly are the "bad guys." This type of fat is found in some prepackaged baked goods, snack foods, fried foods, and margarines. Hydrogenated or Partially Hydrogenated oil are the key terms to look for in the ingredients list when determining if something contains trans fats. This can be confusing though when you look at the fat content and don't see trans fats listed or see "0" beside trans fats, even though you see hydrogenated or partially hydrogenated oil listed in the ingredients. This is because if the food contains less than .5g of trans fat per serving, legally it can claim that it contains no trans fats. So, if you want to be 100% trans-fat free, be sure to read the ingredients list. Trans fats have been shown to increase your risk for heart disease by raising LDL cholesterol (the bad kind) and lowering HDL cholesterol (the good kind). Replacing saturated and trans fat in your diet with unsaturated fat has been shown to decrease the risk of developing heart disease.

Okay, so know you know just about everything this is to know about fat, you're probably wondering how and why is this important to runners? Good question. The biggest difference between carbohydrates and fat is that fat packs more power per punch. Technically speaking every gram of fat provides 9 calories (energy) vs. each gram of carbohydrates providing only 4 calories. Fat provides almost twice the energy. But unlike carbohydrates, a runner shouldn't "fat-load." Instead the runner needs to condition his/her body to make better use of the fat stores he/she already has.

Whether runners know it or not, they are using fat as a fuel in lower-intensity exercise (less than 70% max). However, running at this lower intensity over and over will not help with better utilization of fat as an energy source especially at increased speeds or later in an endurance run when you tend to get fatigued.

So, you may be wondering how to determine your VO2 Max and then how to increase it? The best way to determine your VO2Max is through a stress test. It used to be that stress tests were done mainly in a clinical setting, but now some running stores such as some of the Fleet Feet Sports stores are providing VO2 Max testing. But if you don't have access to such testing, the next best thing is to do a timed 1.5-mile run test on a treadmill or on a track. Run as fast as you can for 1.5miles (6 times around a track). Divide 428 by the minutes and add 3.5 to that number to calculate your VO2 Max.

3.5 + 483/time in minutes = VO2 Max

Example:

3.5 + 483/9.83 mins (9:50 converted all to minutes; just divide the seconds by 60 and add to the minutes)

3.5 + 49 = 52.5 VO2Max

Runner's World's Amby Burfoot has created the 5 Principles of VO2Max Training that are great in helping you on your way to increasing your VO2 Max and better utilizing your fat as energy.

5 Principles of Max VO2 Training

1. Maximum oxygen uptake, or max VO2, is a scientific measurement of the amount of oxygen your body can deliver from your heart and use in your major exercising muscles. As you get fitter, your maximum oxygen uptake increases.
2. All running increases your aerobic capacity, but the most efficient workouts for increasing it are those in which you run slightly faster than your 5-K race pace. For example, run 4 x 800 meters at 10 to 30 seconds per mile faster than your 5-K race pace. Jog for four to five minutes between repeats.
3. You can also run aerobic-capacity workouts off the track by running hard and fast (but not all-out) for three to five minutes at a time. Jog for four to five minutes between repeats. You may also know this type of running as Fartleks.
4. Do aerobic-capacity training only once a week, and skip it on a week when you have a race. Otherwise, you risk overtraining and increasing your fatigue rather than your performance.
5. After six weeks of max VO2 training, take a break from it for four weeks. Concentrate instead on longer, more relaxed runs.

Periodically check your VO2 Max by redoing the 1.5-minute test to see if your VO2 Max has increased. So now that you have the skinny on the fat as fuel, get out there and try it!

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