12 Months to Marathon - Episode 54 - Why VO2 Max Matters

Whether you're a runner trying to shave minutes off your marathon or just someone who wants to live longer and stay healthier, VO2 max matters a lot more than most people think.

So, what exactly is it? Why should you care? And how can you improve it? That’s what we’re unpacking in this episode. Let’s go.

 O2 max stands for 'maximal oxygen uptake. It’s the maximum amount of oxygen your body can use during intense exercise. The higher your VO2 max, the more efficiently your body can take in, transport, and use oxygen. 

Here’s how VO2 max affects running:

• Performance: Higher VO2 max means your muscles get more oxygen, which delays fatigue.
• Speed: You can hold a faster pace with less effort.
• Recovery: Better oxygen delivery means faster recovery between workouts and even during races.

Here’s how VO2 max affects running:

• Performance: Higher VO2 max means your muscles get more oxygen, which delays fatigue.
• Speed: You can hold a faster pace with less effort.
• Recovery: Better oxygen delivery means faster recovery between workouts and even during races.

 How to Improve VO2 Max 

High-Intensity Interval Training (HIIT)

Short, intense bursts—like 30 seconds hard, 1–2 minutes easy—are one of the most effective ways to boost VO2 max.

Tempo Runs & Threshold Training

Running at your lactate threshold teaches your body to buffer fatigue and use oxygen more efficiently.

Consistency

Aerobic fitness builds over time. Even low-intensity running or cross-training adds up.

Strength Training

Surprisingly, strength training helps too; stronger muscles can use oxygen more effectively.

Altitude Training or Hill Repeats 

If you’re at a higher level, training in low-oxygen environments forces the body to adapt.

Remember to follow me on Instagram for all your running content 

https://www.instagram.com/12monthstomarathon/

Thanks for listening 

JH