VO2 Max is important for us runners, until it isn't!
Sunday with Herb
The role of VO2 Max and your running
VO2 max measures the maximum amount of oxygen an individual can utilize during intense exercise. It is expressed as milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). VO2 max integrates the efficiency of oxygen uptake, transport, and utilization, providing a comprehensive picture of cardiovascular and metabolic health. VO2 max typically decreases by about 10% per decade starting around age 30. Studies consistently demonstrate a strong correlation between higher VO2 max levels and longer lifespan.
A higher VO2 max number correlates with you having a higher aerobic capacity with a lower body mass. So if you have poor aerobic capacity and/or more body fat, your VO2 max result will suffer.
Most of us older runners will already have a higher VO2 max than non-runners since we are aerobically active and generally not over fat.
So how do you know what your VO2 max is?
While lab testing provides the most accurate VO2 max measurement, for us recreational runners, fitness trackers and smartwatches offer convenient estimations. I follow my Garmin watch’s readings, which are close enough for my purposes. It’s more important to watch the trends than how accurate the number is.
Why VO2 max is important for us older runners
There are many benefits to having a higher VO2 max:
Strongest Longevity Predictor: VO2 max is considered the single greatest predictor of lifespan, surpassing other health markers.
Significant Mortality Reduction: Even moving from a low to below-average VO2 max category translates to a 50% reduction in mortality risk over a decade. (Attia Podcast)
Comparable to Chronic Conditions: The mortality risk associated with low VO2 max is comparable to that of smoking, coronary artery disease, or diabetes. (Attia Podcast)
Five Years Longer: A Copenhagen study found that individuals with high VO2 max values lived almost five years longer than those with below-average values. (Blomberg Article)
Physiological Mechanisms: Improved Cardiovascular Function: Higher VO2 max indicates a more efficient heart and circulatory system.
Enhanced Metabolism: Efficient oxygen utilization supports a healthy metabolism, reducing the risk of metabolic diseases.
Reduced Disease Risk: High VO2 max is associated with a lower risk of cardiovascular disease, metabolic disorders, and even some cancers. (Sperlich, Blomberg Article)
Suggested VO2 max ranges for us older runners
The goal for us older runners is to be in the “Superior” range for our age.(red box) Though you’ll receive many of the benefits in the “Good” and “Excellent” ranges also.
My Experience with VO2 max
I’ve always been a very fit runner, not the fastest, but I have kept my VO2 max in the “Superior” range for my age in the last 20 years.
As you may know, I’ve had a bad year this year. I started off training for the Boston Marathon, only to suffer a “widow maker” heart attack in March. I managed to put in some short run/walk training but even when fully back to running in August, I was still way behind in my fitness. Then I had to spend the most of September in a boot due to a deep ulcer in my left foot. Just a few days ago, I started going out for runs again.
So since last March, I really haven’t been running much, and even though I’m no where near being ready to do a race, my VO2 max hasn’t dropped dramatically.
(See the one year graph of my VO2 max readings below)
If you build a strong base, you can maintain a high VO2 max. Lack of training doesn’t necessarily damage your aerobic capacity, even so, you can still lose fitness.
That’s why just having a higher VO2 max than the other guy doesn’t mean you’re faster. There are too many other variables.
Should you focus on VO2 max?
The good thing is that VO2 max is trainable. While genetics play a role, you can significantly improve your VO2 max through targeted training, primarily high-intensity interval training (HIIT).
But it all starts with first building that aerobic base, and losing excess body fat.
That’s 3 to 6 months of dedicated low heart rate training such as the Maffetone method, Zone 2 training or my Forever Runner Method to build that strong aerobic base and lean out that excess body fat.
Then you can add in specific tempo’s and HIIT training to boost your VO2 max.
Essentially, if you are doing a race training plan that includes a high intensity workout each week, you will improve your VO2 max.
So you don’t necessarily need to focus on improving your VO2 max if you participate in races.
But if you have a low VO2 max and don’t participate in races, focusing on improving VO2 max can lead to not only athletic improvements but also a longer, healthier life.