In the first of this series of pieces about becoming a stronger runner, we are going to be talking about the effect of running on VO2 Max.
Your VO2 Max is the amount of oxygen your body can process during exercise. The higher the number, the fitter you are.
I thought it would be interesting to see how my VO2 Max has increased over the last year.
What does it tell us about the effect Running has? I record all of my runs via an Apple Watch Series 5. I have tested it back to back with a chest strap heart rate monitor and am happy that over a long period, the data it gives me can be used to monitor progress effectively in a number of different metrics, VO2 Max being one.
This is not to say the VO2 Max number is necessarily 100% accurate. However, as long as the data is consistent within itself, i.e. it is recorded in a manner where the data doesn’t have large differences in the collection from each session, it can provide me with a longer-term trend in relation to the effect of running on my VO2 Max and therefore general fitness. You can also get an estimation of your level with a calculator. To get a completely accurate number you would need to complete a VO2 Max test which needs to be undertaken at a specialist lab with the correct equipment.
The image above is my VO2 Max as measured by my watch for 2020. As you can see there is a significant uptrend and this puts me comfortably in the excellent category for my age and gender on the VO2 Max chart, assuming the number produced by my watch isn’t ‘too’ far out.
I have never had a VO2 Max test however, so the numbers may be slightly arbitrary. But when I consider my activity levels with my peers, this ‘feels’ about right.
In 2020 I covered 1293km running and had 3-4 weeks in total off for small injuries.
At the start of the year, I began a half marathon Training plan and after running the 21km distance for the first time, I maintained that level of running for the remainder of the year. I completed the last few weeks of the training plan over and over, periodically adding in a longer effort, keeping myself ‘half marathon fit’ so to speak.
Overall in 2020 I spent 132 hours recording a running workout with my watch.
In addition to the running I also complete regular Strength Training. Sometimes this is body weight and sometimes with weights. I focus on my core and lower body to help me become a stronger runner, chasing the elusive injury free experience.
In 2020, in addition to the hours spent running I recorded 46 hours of strength training.
I saw a 13% increase in VO2 Max.
The question is, what is the effect of running on VO2 Max and why have I seen a 13% increase during the last year. Is it purely training volume or do other factors come into play?
In simple terms when we exercise our muscles require more oxygen to function. We breathe air into the lungs, we breathe out the waste products and the oxygen is transported via the bloodstream to where it is needed. During exercise, this is the skeletal muscles we use for our movement. A regular training programme increases the efficiency of this process and therefore physical fitness.
In my case over the period of a year I have increased that ability by 13% as measured by the VO2 Max data from my watch.
I will normally run 70-80% of my workouts at the famous conversational pace. I do not track my heart rate zones, but this would be nice and easy running at ‘can go all day’ pace.
In a 1997 study conducted by A. Berbalk it showed a strong relationship between training volume and heart volume. That is to say low intensity but high volume training has a large effect of the volume of blood the heart can pump.
In my case, my training volume isn’t high compared to many. Between running and strength training I exercise 6 days a week, with just one day of inactivity. This is high compared to 2019, where it was more likely 3 days running and one or two strength sessions.
Running is an endurance sport. For me the effect of running on VO2 Max has been significant. I can feel the difference when I am out. I feel stronger, can run further and what was my 10k pace is now my pace for the half. My current 5k pace is a sprint compared to a year ago.
I do not measure an easy effort. I use RPE (Rate of perceived exertion) to gauge an easy effort. Based on this, my heart rate when running at an easy effort has reduced by 14% over the year. Maybe this is unsurprising when an Apple Watch uses heart rate data for determining VO2 Max.
Whatever the accuracy of the figure provided by your watch, the effect of running on VO2 Max can be a large one. My experience is that a regular training programme to include mainly slow runs and strength training will see you gradually become fitter and stronger, will increase your endurance, speed and all-round physical well being.
Resources
How Trainable is VO2 Max?
Berbalk, A. “Echokardiographische Studie zum Sportherz bei Ausdauerathleten” in: Zeitschrift fur Angewandte Trainingswissenschaft. 1997
