What Is VO2 Max And How Can You Increase It?

[@runningchannel]

If you’ve found this video useful, PLEASE give it a thumbs up on KZbin. And leave us a comment below if you have any questions!

[@daveadams3989]

The Running Channel no i didn’t

[@starwarsroo2448]

Yeah it was useful. Check this out kzbin.info/www/bejne/l3akpGuEh7uZj6c

[@StoutProper]

The Running Channel what's a half decent vo2 max for someone who exercises regularly say 3 or 4 times a week?

[@Aaqilissack5873]

nice my new watch Gt made it watch this

[@ltirkey9991]

Can v do these excercises per day??

[@vnandrew]

As a kinesiologist, this is a pretty accurate tutorial on VO2 max! Well done.

[@runningchannel]

Thanks very much 🙌

[@khue6377]

vnandrew So what other exercises would recommend if you hate running.... what other devices can you use to measure the VO2 ?

[@zainm1420]

@@khue6377 VO2Max can be measured on a cycle ergometer, a treadmill and few other lab based protocols but it requires the use of Douglas bags to collect all the oxygen exerted! hope this helps

[@zac1672]

Zeek Banistor cycling, swimming or ergos 🤔

[@zac1672]

Zeek Banistor 😐ok.

[@blackbird5634]

My fitness goal is to clip my toenails AND be able to breath at the same time.

[@yogeshganpule2695]

Hahaha

[@glidercoach]

Hey come on, you've got to set some realistic goals here.

[@blackbird5634]

@@glidercoach ya cut me deep there. I tie one shoe at a time and if i pull on a sock too quick, i'm edging towards the darkness.

[@glidercoach]

@@blackbird5634 No... really? Are you not well? If you're ill please accept my whole hearted apologies.

[@blackbird5634]

@@glidercoach just flabby and pushing away more potato chips than doing push-ups. 'the ox is slow, but the earth is patient.'

[@Loppy2345]

TL:DR - run 2 minute to 4 minute intervals fast to improve your V02 max and get faster. Many 'casual' runners only run at a steady pace, which does not make you faster.

[@tonybarfridge4369]

Loppy2345 how many, and how many should an older person do?

[@adamsmith3413]

Why should that be the goal if fitness is the goal rather than a specific timed event? Mixing it up is good but there is a correlation between extertion ad cardiac morbidity.

[@GoIrish2026]

@@tonybarfridge4369 my coach generally has us do this: -10 minute warmup -4 × (4 minutes hard, 2 minute easy jog) -10 minute cool down This should be a continuous run; all in all 44 minutes

[@dipsyteletubbie802]

Steady pace running (low intensity) helps a lot in improving speed at VO2max. Needs to be done alongside intensity according to elites and lots of research (from Stephen Seiler etc)

[@parzivalw.1180]

MJBCuber does this work well for you or your team? I’m trying to not be out of breath all the time on the field

[@richskater]

Remember what Anna said about your watch being an estimate! If you see your VO2 drop a point on your Garmin, don't freak out and get upset. Speaking somewhat specifically about the Forerunner 935, I've seen it waver up and down quite a bit. Several times I would finish my run and speed over to see if my VO2 improved just to find that it dropped a point and now Garmin has my Training Status listed as "Unproductive". It used to kill me and really get me down on my running, to the point I even took some time off once. "Unproductive", I hate that word. 😡 After a few months of frustration I found an article that claimed the First Beat tech that Garmin uses wasn't taking into account the outside temperature in the VO2 calculations. So when it's hot, we typically slow down or work harder to keep pace. First Beat would detect this loss in pace or increase in work and assume that you've loss fitness, and that must mean your VO2 went down. In reality it's just hot outside. I've never dug into all the Garmin update notes too see for certain, but I do believe this has been corrected now. The point is that regardless of manufacturer, these watches are just estimating. Even worse than that, they're using data they've already estimated to estimate new data. We all know that HR monitors are estimates, and then they use that estimate to estimate your VO2. So yeah, don't let that number be your sole factor for comparison. Remember to take into account how you feel!

[@runningchannel]

Absolutely spot on Richard! Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@StoutProper]

Richard Speir so what's a half decent vo2 max then?

[@albinjohansson5049]

On the new Forerunner 945 Firstbeat does take in to account the temperature and your altitude acclimation

[@richardblom4358]

I have noticed the same fluctuation with my forerunner 735xt. I noticed when the temperature was rising my vo2 max stayed te same and eventually dropped. But also when I am running on the track my vo2 max rises with 1 or 2 points because you get a higher energy return of the track surface.

[@tonybarfridge4369]

Richard Speir nor would it account for dehydration which slows us even more

[@ftmhome]

You have done a better job explaining VO2 Max than most. Thanks

[@runningchannel]

Thanks! And thank you for watching 🙌

[@DC118877]

The Cooper Test is another good DYI way to calculate your VO2Max. Run as far as you can in 12mins, then calculate your VO2Max = (Distance in meters - 504.9) / 44.73 Mine has always come out fairly close to what my watch states.

[@runningchannel]

Interesting! We know the Cooper Test isn't accurate for every one, but definitely worth noting! Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@FreeLancerLondon]

Thanks for this formula. I'm trying to get back in shape. Ran 12 minutes this morning on treadmill and achieved 2095 metres. Giving me a VO2 max of 35.5. Not bad for a 64 man. I can use to track progress. Thanks again 👍

[@filmic1]

Nice explanation! I'm a 67yr old T2 diabetic male and do three 4km jog routines week. I don't pay attention to my VO2Max on my Garmin 235 as I'm not strictly performance oriented. My goal is just good cardiovascular fitness and mental health. I do pay attention to this TE (training effect) value my Garmin gives me. I'm happiest when I get a 4.2. I used to be morbidly obese which motivated me work towards completing/finishing two Montreal 1/2 marathons in 2008 and '09. (I finished... don't ask me my time... )

[@humility-righteous-giving]

Woohoo💪

[@deldridg]

Very well presented and thank you. At 52 I'm working hard to rebuild my fitness and are getting back into running and cycling intervals, as I did as a younger man. My young kids are extremely competent and enthusiastic runners and I have to do this to keep up now! This video was very informative and your presentation style is lovely! Cheers and thanks from Sydney, Aust - Dave

[@runningchannel]

Thanks for watching Dave!

[@bigmartin]

Best running channel by far. I’m struggling with everything since being put on beta blockers so this kind of stuff is really helpful

[@runningchannel]

Thanks Judo!

[@jamestelfer9283]

Some good clear advice. One small detail I would add on the suggested workouts is that it would be worth including the recoveries. The longer the recoveries the more it will allow more emphasis on your VO2 effort. combine with an endurance session of longer duration and shorter recoveries as another session of the week and you're going to run a quicker 5k.

[@goncalodvd]

A sligth improvement ?? I followed this for 2 months and had an increase of 10 points in the VO2 max. "Sligth improvement" is the understatement of the year miss :D Thanks for this !!

[@jiburpak539]

How did you measure it?

[@goncalodvd]

@@jiburpak539 Amazfit Stratos and confirmed on a stress test (dont know the exact name in english).

[@alanchadbone7834]

I don’t do any speed work other than my running clubs weekly hill sprint session. With this session alone I have managed to reduce my 5km time by 6 minutes and my 10km by 10 minutes. The thing with this session is we start off with x4 30seconds (first being easy, second being moderate, third being a little faster and fourth if you have that extra gear go all out), we then move to a different hill where we will do x3 60 seconds and this hill tends to be steeper and longer(again first gentle, second medium and third all out), third hill is x2 20 seconds and then a further x2 15 seconds (our coach normally says run at a pace you are comfortable with due to other runners abilities) but I’ve found this session invaluable to my running. Not only have I got faster but I am no longer afraid of hills and welcome a hill like an old friend 😂

[@runningchannel]

We LOVE hills! Sounds like a great session 🙌

[@robertharvey3469]

That was the best explanation I’ve found. Great work

[@redpilltattoo]

Increase VO max and power to weight ratio, drop a lot of weight quickly: ✓Master cleanse diet. ✓The Snake diet. I would do this in the spring, after my winter training in the off season for cycling. I had great results 👍

[@movdqa]

I've started working on this and went from 30 to 40 in a year. I figured that interval training is the best way to go and I like to do 1/4 mile intervals at slightly faster rates each time. Goal is 45 which is apparently good for a senior citizen.

[@zachbunch8701]

A 20 year old in moderate shape, more or less, is expected to be around 50-60 so yeah anywhere near that as a senior would be fantastic.

[@minds777]

@@zachbunch8701 an average 20 year old running 4 miles in 50-60 minutes? I doubt that very much. I would say around 35 minutes

[@zachbunch8701]

@@minds777 think about what an AVERAGE person does…most aren’t running period let alone several miles and in a good time.

[@minds777]

@@zachbunch8701 I just searched up the average 5k (3.1 miles) for a 20 year old which is 29:27. Where could of you possibly got 50-60 minutes from for 4 miles?

[@zachbunch8701]

@@minds777 that’s taking data of people who HAVE run a 5k not the average person who isn’t running a 5k or at all.

[@wolfsrule100]

Very interesting video!! Though as a Florida resident I kinda had to laugh at finding a hill. Everywhere I run is flat 😂

[@maewer1177]

Lol I know the feeling as a Florida native. I have used a treadmill for hill repeats but that gets old to me. I have found a good bridge that has a sidewalk and have been using that. Bit noisy and windy but less boring than the tradmill

[@jimoconnor8597]

Head near Gainesville or Orlando. Plenty of tough hills there in FL.

[@bullmeatt]

i live in banff theres nothing BUT hills lol. trying to rehabilitate my foot to get back into running and the only flat ground is the gymnasium at the recreational center

[@jamesheseltine2011]

Michael Ewer sidewalk? You mean pavement! I joke 😉 🇬🇧🇺🇸

[@northernninjarunner5506]

Great video explaining about VO2 Max, the Forerunner 235 varies with its results and some days it’s high and some days it’s lower. Checking online the local college can test it so will have a look to see what they offer. 👊

[@runningchannel]

Sounds good to us!

[@xShuus]

Garmin VO2 max results are absolutely off. Do not trust them at all.

[@gyozakeynsianism]

Do you use a chest strap for HRM? The on-device HRM is old tech on the 235. With my 235 I use a chest strap HRM and that tends to be reliable. I get very consistent VO2 max results (which FYI are terrible lol ...)

[@northernninjarunner5506]

@@gyozakeynsianism If you want true VO2 max you need to be in a lab environment and get it tested correctly

[@clevernickname8095]

I just learned what VO2 was from looking at the health app on my phone and looked up what my number meant and it turns out I have a VERY poor max level. My max was 31 when I was on my high school swim team last year, and that was after 4 months of practicing and sprinting 2 hours a day! The lowest I saw was 23 at the beginning of the season and I wouldn't be surprised if it's around that number again. I have asthma and ever since the season ended all I've been doing is weight training for muscle mass, but finding out I have a terrible VO2 score is scaring me into considering going on more jogs and doing HIIT exercises. Thanks for explaining what this is and how to improve it!

[@runningchannel]

Glad you found this helpful! You're welcome!

[@gunter8001]

I started running for about a year ago, I run regulary, only a small pause during summer. I had (or have still) asthma, so I could not run longer than 3 kilometres (about 1.8 miles) I ve done a lot of long distance runs, focused on low heart rate. Now I am able to run a half marathon. But my VO2 never improved. Due to my smartwatch from 43 to 47. (Male, 186cm, 19 years) Now I will focus on Intervall runs, hope this will improve my VO2.

[@gavaskarot]

I’m a beginner in running and this sums it up for VO2 session

[@Dissey]

This channel is seriously blowing my mind. The information is so accurate and honest, you guys are amazing! I have a Garming and the Vo2Max was actually showing 10 lower than my vo2max in a lab. The Vo2Max on the watch also goes up and down between workouts so take it with a grain of salt! Remember that Vo2Max is not only limited by gender and genes but also age. You will lower it gradually as you age (usually something like 30% from the age of 20-60) which is completely normal. They mentioned Elites having a Vo2Max of 80-90s however this is NOT normal or needed to run fast times. You will find the average extremely fit athletes (men at 50-52 vo2max) and women at (40-44 vo2max) and they can't go higher, not because of bad training but because of genes. These athletes can run times of sub 15min 5k and sub 30min 10k which is insane! This is because vo2max is only a part of the puzzle and not an indicator of your potential. If you want to become the best runner you can be you need good running economy, good aerobic base and years of dedication and training, not a high vo2max. My point is ~ yes a high genetic vo2max helps but unless you are at a very elite level it won't make a whole lot of difference! even at that level the one with better economy and fitness will win everytime!

[@runningchannel]

Thanks for watching! 🙌

[@ezzahsyahirah7265]

Good aerobic base is spot on! My Vo2 max on garmin keep decreasing yet I managed to improve the timing for my half marathon within a week! I did back-to-back hm last month.

[@markfindlay8636]

If you get your weight down , your vo2 max increases and it's actually a double bonus as you also don't have to work so hard carrying less weight making everything easier.

[@ASMRchildrensbookreading]

I lost 16kg. And didn't get faster. So my VO2 max went down.

[@FaithNeedsYou]

I did, I was 86kg and terribly ran 2.4km in 10:15, dropped down to 78kg and ran the same 2.4km in same track at 8:34. Obviously I kept training my runs & strength but I didn't feel as heavy as the weight I was dragging at 86km.

[@rionas8031]

Gareth Wilcox has to o o

[@caseydupre5376]

This is spot on with what is being taught in my under grad kinesiology classes.

[@barryalexander2909]

I seem to recall that there is a calculated correlation between time taken to run 1.5 miles / 2.4km and VO2Max, which was the reason that UK military and other organisations adopted best effort run over that distance as their standard fitness test in the mid-80s.

[@wanwandokko]

Spot on. From memory 11mins to complete 1.5mile with full kit

[@effingsix3825]

VO2 max can be improved with behaviour modification. VO2 max can actually be dramatically reduced without intervals training. But this can take a full season of effort to improve, so this would be helpful for post-injury or long hiatus from running. Walk about 5km and inhale/exhale to capacity. Your capacity should be about the same step-count on each inhale/exhale. (A little more on exhale) Obviously this would be a rest day activity. Then when running intervals, each walking interval between runs should be the same breathing to capacity until you can inhale/exhale unchallenged. Take as long as required, then go back to the interval.(don’t try to maximize breathing to capacity while running -just breathe as normal or required.). Vary the intervals on the return leg, such as knee lift/goose-step/bum-kick, then a good sprint, then breathe to capacity after each running interval excercise.

[@mikekent9488]

I love this. Thanks for sharing

[@askingwhy123]

"Live high, train low" is the current best practice for using altitude, not training high, since it reduce your ability to perform.

[@runningchannel]

Interesting you say that - we have a video coming very soon all about altitude training! Don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload it - and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@mahalkita7351]

SomeAssemblyRequired I got frendz n low placez 😎

[@sportscienceconsultants]

The intervals prescribed improve fractional utilisation of Max o2 uptake not uptake itself.

[@dawieherselman2956]

I loved it and it's going to help me getting back into running fast as I have not been able to run for about 2 months now. Thank you

[@runningchannel]

Great stuff! Good luck!

[@jugnu361]

I have just started to run I m loving this channel Thank You

[@gyozakeynsianism]

Awesome! Keep at it and stay healthy (avoid injury). You'll be happier for it.

[@lewismaher5847]

Great explanation of VO2 max. I'm glad it's not just me and my Garmin. If I push myself and go out for a hard run my VO2 goes up to 66 and if I decide to go for a slow run it has dropped down to 58.

[@xShuus]

Don't trust Garmin's VO2 max results at all. They are very off!

[@cac7865]

Love Anna. New subscriber and I think this is a brilliant running channel. I've just found my VO2 max on my Garmin - i didn't know what it was but now I do. Thank you Anna 👍

[@runningchannel]

Awesome! Welcome to the fam!

[@RobeenaShepherd]

I finally understand what VO2 Max is! Thank you!

[@runningchannel]

👍👍🤓

[@masterlionofficial2031]

Thumbs UP on this Video! Well done keep doing this AMAZING info for all runners around the world.

[@runningchannel]

Thanks!

[@Alithegreat1980]

Nice video , well presented and you made it simple to understand for beginners

[@stefanweilhartner4415]

it is all about the amount of mitochondria. and therefore you need to produce enough growth factor PGC-1Alpha. therefor you need to activate the production of PGC1-Alpha via the AMPK energy detector. AMPK is like a triangle that has an input on every side. AMP can activate is but AMP and glycogen can suppress it. The more intense your exercise is the less important the glycogen buffers are. ATP will go down and AMP goes up. so, HIIT or better SIT does this very well. LISS can do this as well, but in this case a full glycogen buffer will suppress the AMPK activation. so you probably need 20 more minutes to get the glycogen buffers almost empty

[@runningchannel]

Thanks for the info!

[@govindreddy8316]

Huawei GT and Huawei GT 2 has VO2 Max tracking and if you do the training 1. If you do it for 22 min daily for a week your VO2 Max will increase. At present mine is 36 which Good at my age. I daily walk /jogging 4 Km. And in a week two times 5Km walk.

[@runningchannel]

🙌

[@antoniagreen1108]

thank you for this great video, as always !

[@runningchannel]

Thanks for watching! 🙌 Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@Aritul]

Very informative video, especially the part that explained the Lance Armstrong fiasco. Thank you.

[@DarthBane-zf8wv]

EPO is a hell of a drug 😂

[@Invisiblebullet89]

Best way to improve vo2max is to run 800 meters than pause for rest 1 minute than do it again few times! This way I improved it!

[@runningchannel]

Thanks for sharing!

[@stephengrant6394]

Garmin wrist HR on Vivoactive 3 seems Ok for first mile 140ish then goes vertical to 160 and above !!! See this so often in graphs on all types of run. I might have a dodgy ticker.

[@karlbratby4349]

awesome advise as always!!

[@zengintepe]

Nice and clear explanation. Thank you.

[@aamz001]

I am 50 years of age I run about 4 to 5 times a week and around 30 km long run every sunday but it's different every time when it comes to HRM, for example I can run at 5:25 km pace with 163 HRM for whole 30 km and if I slow the pace to let say 5:50 km my HRM will be between 157 to sometimes 161. I know during a week workout I run 10km at 5:10km pace and HRM is roughly 157-159. So I guess the longer you run the better for speed workout to train HRM in short distance runs... My questions is: Should I run slower or faster (in 30km)? The other thing is, I'm using Garmin FR235. what is annoying to me! is every time I run the 30km my VO2 Max will drop no matter what HRM I was in 140 or 165!

[@AngelD68]

Awesome video, great advice 👌

[@runningchannel]

Thanks! (Anna)

[@RacedCoaching]

Fantastic video as always guys!

[@RH-pz1du]

This is helpful! Thank you. Fuel is always a factor when talking about the mechanics of racing... The topic isn't complete without noting that nitrate rich vegetables have been proven in clinical nutrition studies to increase efficiency - like greens including watercress and peppermint, beets, etc. Eg., Peppermint tea for 10 days can maybe take a minute off your 5K! And vinegar. Genetics is not perhaps as important as nutrition... Consider the nutrients which are fueling your cells! I can't believe trainers don't talk about this more, it's like a secret weapon, it can make a tremendous difference. Go to nutritionfacts.org and search exercise or sports nutrition.

[@DamanCaldwell777]

Great video! Appreciate you for explaining in such great detail.👍🏼

[@robert.mechura]

Your probably the best running channel on KZbin, how do people find out about your channel? I make running videos too and no one is discovering me.

[@runningchannel]

Thanks Robert. We just keep making videos regularly. It takes time though! What’s your channel? We’ll check it out.

[@robert.mechura]

It’s the one I’m commentating with right now, it’s called “Robert Mechura”

[@runningchannel]

Like it! Although we didn’t make it into your best running channels on KZbin 😭😭😂

[@robert.mechura]

I’m sorry, I’ll have to make another updated one. Cause you guys should definitely be on there thanks!

[@VMR8648]

VERY informative and easiest explanation to understand that I have heard about VO2max!...but very surprised that she never mentioned about proper breathing techniques to get your muscles more oxygen, or about the foods that are the most oxygenating to the body, such as greens and fresh fruits and veggies!......but never mind, I will keep all my secrets to myself;)

[@runningchannel]

Another subject for another day...🤷🏻‍♀️ (Anna)

[@Hassonn88]

jklfds85 You forgot water 😳 Ultimate secret ;)

[@VMR8648]

@@Hassonn88 Nope dude, still going to argue that it's your nose and your lungs! Most people don't breath properly. Deep breathing is key!

[@VMR8648]

@@Hassonn88 this information comes from elite Olympian triathletes! I'm not making this up as a guess of some sorts. I'm surprised a Running channel doesn't know anything other that what's been told over and over again.

[@Hassonn88]

jklfds85 no need to get mad, I was never disagreeing with you. You just forgot to mention water. Also, do you know how eating fresh greens helps with Vo2Max? I’d like to know if you could explain it in a more scientific explanation or if you can’t it’s cool lol

[@alysonhall5409]

I found this very interesting, it was well worth watching it, thank you!

[@runningchannel]

Glad it was helpful Alyson!

[@Trotskyification]

I would be interested in how age affects VO2. I assume it declines with age - but how quickly? Any age related tips?

[@videosuchen]

The sports medicine says that the VO2MAX value decreases from about 30 years each year by about 1%. However, training in old age can increase the value by up to 20% compared to an untrained person. So if you have a value of about 45 ml / kg / min at the age of 30, you have to assume that the value at 70 has dropped by 40% to about 27. But you can increase this value by 20% to 33 with good training. I even have a VO2MAX value of 60 at the age of 70, because as a young man I had competitive sports and at that time had a value of 80. Through training I was able to prevent the value from dropping below 50. It is important, of course, that you keep your ideal weight even in old age.

[@indybill4]

Karl Decathlon I am 58 and have a vo2 max of 54 and thought that was excellent. But I can still beat 20 year olds in 5 and 10k runs.

[@felix-antoinelavoie3726]

@@indybill4 VO2max doesn't explain the whole picture, 54 mlO2*min*Kg is very good indeed for a 58 years old. Technical abilities, muscle coordination, lactate threshold, strength, equipment, nutrition and a lot more factors other factors play a role in a the execution of a performance

[@videosuchen]

@@indybill4 My competitive sport was cross-country skiing. Now I cycle about 10000 km with the road bike a year and do roller skis in summer and cross-country skiing in winter. And twice a week I do strength training and coordination training. But no more competitions.

[@vnandrew]

This is a good question. From the literature, it seems that there's a slight correlation between VO2 max and age, but there are MANY factors at play (such a diabetes). The one thing I do know is that continual training as you age is exceptionally beneficial because of angiogenesis (the formation of new vessels) and as we already know, the more vessels you have, the more oxygen is being transported. And people can create new vessels until the day they die.

[@kerwinneves5327]

Thank you. Absolutely useful in my effort to improve my fitness in sports

[@gyozakeynsianism]

But it's so cute!

[@mitchgourlayrunning2480]

Great explanation, thanks for helping me understand it on a deeper level. Cheers!

[@runningchannel]

Glad you found this useful!

[@adamsosa]

Really useful and insightful stuff as always

[@runningchannel]

Cheers for watching! 🙌 Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@conrad9698]

Great info! Thank you!

[@runningchannel]

👍

[@j-bnolan9411]

Very insightful video as always. 👍

[@runningchannel]

Thanks!

[@Gorganahfikark]

Excellent explanation

[@runningchannel]

Glad it was helpful!

[@chrisplatten2293]

I hadn't looked at my Garmin estimate for a while and was pleasantly surprised to see a steady increase in the last four months after a long flat spell. It probably explains why my last two parkruns have been my fastest ever. I might have to try those hill reps I always find an excuse not to do. The other related Garmin stat that made me chuckle, is that apparently, I am in the top 1% of my age and gender group. At least that is a 1% I can be proud rather than ashamed of.

[@runningchannel]

Don't forget Chris, comparison is the thief of joy! Unless you're comparing yourself to yourself of course - and it sounds like you're definitely on the right track! Ps, please hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@greasby1golf871]

Great video, Zwift is brilliant for this if you have a treadmill. I’ve been using it daily during this virus 🦠 as I have to shield so I can’t go out and ride my bike anymore. It now has running which is free! Unfortunately I have a blood disorder now so I have very low red blood cell count so I’ve had to learn to run less aerobically. Red blood cells so important my 5k time has almost doubled I now have 2 PB’s the old post illness and the new normal one.

[@runningchannel]

Sorry to hear about that, but glad you have adjusted and found other alternatives during lockdown. Stay safe!

[@peterstone8540]

Great video! Very informative and some good advice for different training sessions. Only thing is the pic of South Africa for altitude training is of Cape Town (I think) which is at sea level. Not much altitude training there.

[@believeinjesus8300]

I recently noticed that I will get easily winded or out of breath in the gym lifting weights. Will running a bit help improve my ability to recover.

[@tomsangpertin5190]

Clear & concise. Very useful and informative video on the subject. Thanks. My doubts are cleared.👍 Subscribed.

[@runningchannel]

Thanks and welcome to the channel!

[@frasergill1639]

Great video. Very insightful. Thanks

[@runningchannel]

Glad you enjoyed it!

[@janiyahkumin4989]

Thank you. Good sharing👍👍👍

[@elvinwoodroof578]

very informative, thanks

[@runningchannel]

No problem! Thanks for watching! If you enjoy our videos, we'd love it if you'd subscribe to The Running Channel too. It'd really help us out! 🙌

[@steveeb9567]

One of the very best ways to increase Vo2 max is cross country skiing. Clinically proven, ask Dr. Max Testa.

[@runningchannel]

This is true! Not a lot of people have regular access to cross country skiing, sadly

[@catgames2290]

@Man In The Arena i think its not about the skiing but about the altitude and the raw o2 in the mountains

[@premacy2003]

Great informative video. Thank you

[@scubamarilu]

Intersting. I will follow your advice.

[@MokeleMbembeLives]

Very informative. Thank you, Anna! 🙌🏽🙌🏽🙌🏽

[@runningchannel]

Thanks for watching!

[@traorerene4554]

Great - quite informative thanks !

[@runningchannel]

Glad it was helpful!

[@gord5670]

Seems like it would be more useful to take weight out of the equation and focus instead just on the oxygen uptake. VO2 max is oxygen uptake per kilogram of body weight. This is more like a ratio, somewhat similar to a strength to weight ratio. For example two people of the same strength can do X amount of pull-ups. The lighter person can do more pull-ups than the heavier person but they both have the same strength. With VO2 max, I don't necessarily know if my training is improving or hurting my actual oxygen uptake (fitness). Maybe my training has been highly effective at increasing my oxygen uptake, but I might assume the opposite if my VO2 max stays the same or decreases, just because I put on a few pounds. Or worse, maybe my VO2 max increases and I think my training has been awesome, when in fact my fitness has actually decreased (lower oxygen uptake)... the increase in VO2 max just being the result of losing weight. Also, just because you stay the same weight doesn't mean your body composition is the same. Maybe you've lost muscle weight but gained the same amount of fat weight. Oxygen uptake is a useful measure. VO2 max is a little trickier to decifer.

[@jovanyortega4200]

Excellent video, What about jump rope?

[@leeosborne6071]

Thanks good info 👍🏼

[@runningman3355]

Very informative video.. thank uu

[@vladimirperez6468]

I think the most challenging place to run it seems to be " La Paz, 🇧🇴 Bolivia". Now I understand why many soccer teams loss their matches against the Bolivians all the time. Greetings from Colombia 🇨🇴 South America..

[@runningchannel]

Hi and thanks for watching!

[@nothingness55]

Had mine tested 2x...just to show you how asthma can devastate your body.and the benefits of an inhaler. I'm My peak shape i tested at 30 years old (77) and when I developed asthma at 41 years old (58)...

[@runningchannel]

Thank you for sharing!

[@AsifAli-rm3gs]

Good work sir

[@runningchannel]

Thanks

[@WatcherofVideosSometimes]

Just so people know, using VO2 max to try and predict your race times is a bad idea, you certainly won't see me running any 2:20 marathons that I'm supposedly capable of! No chance!

[@runningchannel]

Totally agree Dan, it's a good guide for people to see where they're at fitness-wise, but running economy will dictate whether an individual can take advantage of their VO2max. Either way, good luck with your running!

[@tommiller47]

Just had a vo2 max lab test , around 60 , but big issue is inefficient biomechanics that’s preventing me reach my full potential, so recent marathon time 3 hrs 54m but vo2 max score suggests a sub 3 capability, but lots of other issues to allow this training programme, sleep , nutrition, strength and conditioning ect

[@Aaqilissack5873]

nice my new watch Gt made it watch this

[@jannahoverdunya1118]

Thank you so much I've learned a lot from this video 👍

[@runningchannel]

Glad it was helpful!

[@marathonmit50]

Nice video and a very good explanation. But what about the blood values of ferritine?

[@dragonchr15]

Somewhat related, but the New England Patriots won their now legendary comeback Super Bowl in the 2nd half because they had better conditioning than the Atlanta Falcons. WR Julian Edelman credited all the hill sprints their coach made them do for their superior performance.

[@runningchannel]

Nice fact 😎

[@VMR8648]

So where do I find a lab that is willing to test VO2 maxes??? At a hospital?? Never seen them or heard of them being advertised, and I have always wanted to check mine!!

[@georgesaitoti3151]

Thanks for this

[@Rambleon444]

The easiest way to increase you VO2 max is to decrease your weight especially if you over weight. Remember the formula- The units for VO2 max are milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).

[@Yahalom-ih3hn]

Thanks for explaining! Although HIIT sets are made to be shorter than 2 minutes generally as one is training at max intensity it’s usually 30 seconds to 1 minute isn’t it?

[@marlenatopple8472]

Is weight a factor in VO2 max estimates by fitness trackers? I.e. will the heavier of 2 runners of equal fitness get a lower VO2 max estimate?

[@bigteno4597]

Love the channel. Guys I tend to get heartburn when running. How can I avoid this please?

[@olmanriver2355]

tenodogblu How soon before you run do you eat, or drink? It may be something not agreeing with your stomach or you may be too full. I used to get heartburn, but would eat an hour prior instead of 15-20 minutes, and that helped me.

[@bigteno4597]

@@olmanriver2355 Hi Forrest, Thx for your reply. I usually leave it at least 2 hrs after eating a meal. I think you may have something though, after revaluating my eating I feel I may be eating too much. Thx again.

[@nkoeppen]

Eat healthier

[@ridhwanr8262]

Check for gastric reflux disorder. When you run your abs muscle tense hence pushing the stomach acid up. Other symptoms could be hoarse voice upon waking up.

[@MarkBunoy]

Do a fasted run. So as soon as you wake up, don’t eat or drink anything, and go for a run

[@Kamexoxo]

48 max and hoping to bump it to 50 for my 2020 goal! Thank you for the tips!

[@runningchannel]

👍

[@DarkPa1adin]

Should I sprint during intervals? Will it help extent my vo2max? What rest time would you recommend for intervals? Also for hill repeats, what pace should I go?

[@runningchannel]

If you're doing running interval training to increase your VO2max, you shouldn't be sprinting all out, but aim for 8 or 9 out of 10 intensity, for efforts of 2-3 mins. A good starting point for rests is to take the same amount of time as the interval you've just run. In hill repeats, it depends on how long the efforts are, but for shorter hills (eg 30s) then you could look to run just slightly slower than sprinting so that you can still run with good form.

[@zainm1420]

Hi, Great video. Wondering if you could direct me to some articles on the VO2Max? (what it is, how genetic, individual factors affect the VO2Maxand limits it) Thank You

[@runningchannel]

Thanks, glad you enjoyed it! There are lots of really interesting research papers on the National Center for Biotechnology Information website about VO2 Max, like this one www.ncbi.nlm.nih.gov/pmc/articles/PMC5688475/ Hope that helps! (Anna)

[@jyotirmoy_dey]

Subscribed 👍

[@ronaldweed4599]

Liking this information thx

[@nosashuly]

You got s new sub. Thanks for your videos, very informative and inspiring.

[@runningchannel]

Thank you! Great to have you on board!

[@apet21bistro98]

excellent presenter!

[@DadBadGaming]

My garmin watch says my VO2 max is poor and i'm older than I should be despite running further and slightly quicker than I ever have (still fairly slow) and since I started using it, it went down despite that improvement. For example, at 1st I struggled to run even 5k, at 13min miles now I run 10k at 11 min miles but my vo2 max went down, lol

[@runningchannel]

Don't worry too much about the measurements from your watch - we hope you keep enjoying your running and seeing improvements!

[@OmarAbdulMalikDHEdMPASPACPAPro]

Peace be to you! I am a new subscriber and marathoner! I have been a medically licensed Physician Assistant for almost two decades and am also a health educator! Thanks for explaining this so well! The physiology is VERY involved! Not everyone always understands it well. This video will help! 😀❤🏃🏾‍♂️

[@megacondenser1164]

lol imagine pretending to be an expert as a PA. hell, just lol PA.

[@OmarAbdulMalikDHEdMPASPACPAPro]

@@megacondenser1164 Well, I'm certainly not an expert in THIS particular field. That's why I think this video is quite good. It helped me understand the concept of VO2 Max better, even though I learned about it in school (years ago😅)! My personal goal is to be a better runner as I get older. I'm 51 now and hope to be a half-way decent senior runner someday!😁👴🏾🏃🏾‍♂️ I hope that videos like this will help me better understand the physiological aspects of endurance training so I can modify mine. We'll see how it goes🙄. I asked this video maker to cover lactic acid threshold as it pertains to endurance training next. BTW, I don't know who you are, or what you do, but you MAY want to check out the PA career. I have found it personally rewarding. I don't know that I would enjoy the life I have now, had I gone to medical school! The total cost of earning an MD in the U.S. can reach up to $500,000 depending on your specialty. You MAY find the PA field your liking. PAs complete a 24 to 30 graduate degree, take national boards, earn a medical license (under MD/DO supervision) and, can work in any specialty. In the U.S., we have prescriptive privileges and can run practices. We can also teach and engage research. The pay is REALLY good too (>$110,000/year in the U.S. for new grads). Anyway, I hope you at least find it interesting. You can contact me on Instagram o_Abdulmalik if you have any questions. I'm here to help! Peace!😊✌🏾❤🏃🏾‍♂️👨🏾‍⚕️👨🏾‍🏫👨🏾‍🔬📚