Your Vo2 max or maximal oxygen uptake is the most widely accepted criterion of measurement of your aerobic fitness level, or aerobic capacity.
This value is important for runners in being able to see how much their aerobic fitness has improved and how much more improvement they are able to attain.
WHAT SPECIFICALLY IS VO2MAX?
Your Vo2 max (the V = volume, o2= oxygen, max = maximum) is the measurement of the maximal capacity of your body to transport and utilize oxygen during exercise which also is closely related to the functional capacity of your heart muscle.
The higher your VO2max is, the more oxygen you will take in and the more energy you will have available in order to keep running.
AEROBIC VS. ANAEROBIC FITNESS
Your aerobic fitness is important for endurance sports such as long distance running which requires you to move and use oxygen for a long period of time instead of requiring you to give off short but very powerful bursts of energy such as in Olympic weight lifting (more anaerobic).
Aerobic fitness requires the use of oxygen in supplying you energy whereas anaerobic fitness does not.
Therefore if you want to be able to compete in aerobic fitness sports, such as the marathon or half marathon you need to train aerobically.
As a marathon or half marathon runner training for long distance runs, everything is centered around your aerobic fitness.
This is why it is important to find your aerobic fitness level so that we can then help you figure out what speeds you need to run in order to run faster while being able to go for longer distances at those faster speeds.
However, before you even perform a running fitness test it is good to realize that as a human and a runner our running fitness level and how much we are able to improve it is bound by 2 factors:
- Your training
- Your genetics
HOW YOUR TRAINING AFFECTS YOUR VO2 MAX
Those runners who are less conditioned at the beginning of a training program will always be able to see the greatest training improvement versus those who are a more seasoned runner.
If you have been running a long time and your body is very much adapted to running it will be harder for you to see progressive change and you will have to work harder to shave off minutes if a finishing time is your goal.
Generally a normal active adult will be able to increase their Vo2max and fitness level by:
- about 10-15% per training period
While a highly conditioned athlete may only be able to see:
- a 3-5% fitness (Vo2max) increase since a conditioned runner’s margin to work at and improve is smaller.
When you are training for an endurance activity such as a marathon or half marathon, your muscles are going to be changing and adapting to become more aerobic in nature.
Original Post all-about-marathon-training.com
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