The Stride Guide - December 8st, 2024

👀 This week’s Running Hot Take

• Honolulu Marathon Weekend Kicks Off The 2024 Honolulu Marathon, one of the largest marathons in the U.S., is taking place this weekend. Notably, there is no time limit for participants, embodying the "Aloha spirit."

• The Valencia Marathon continues to be a hotspot for fast marathon times, with notable performances this year. Kenyan runner Sebastian Sawe won on his debut with an impressive time of 2:01:53, making him the fifth-fastest marathon runner of all time

• Record Participation in Turkey Trots. The 2024 Turkey Trots saw a remarkable increase in participation, with over 1.1 million runners taking part in 936 races across the U.S., raising more than $3.6 million for charities. This represents a 21% increase compared to the previous year

• New Running Shoes for 2025 Unveiled. Runner's World has previewed the 70 best new running shoes coming in 2025, offering runners an early look at the latest innovations in footwear technology

📚 Pace Pointers

VO2 max, short for maximal oxygen consumption, is an important measure of cardiovascular fitness and aerobic endurance. It represents the maximum rate at which your body can consume the oxygen you breathe during intense physical activities.

The higher your VO2 max, the more efficiently your body can use oxygen, allowing you to perform better during endurance activities like running.

Understanding VO2 Max

VO2 max is typically measured in milliliters of oxygen consumed per kilogram of body weight per minute (mL/kg/min). This reflects how well your heart pumps oxygenated blood to your muscles and how effectively your muscles extract and use that oxygen.

When you exercise, your body needs more energy, which is produced through a process that requires oxygen. The more oxygen your body can utilize, the more energy it can generate, allowing you to perform at higher intensities for longer periods. Several factors influence your VO2 max, including:

1. Genetics

2. Age

3. Gender

4. Training status

5. Body composition

While some of these factors are beyond your control, you can significantly improve your VO2 max through targeted training.

Improving Your VO2 Max on Your Next Run

To enhance your VO2 max, you need to challenge your cardiovascular system by working at high intensities. Here are some effective strategies to incorporate into your next run:

High-Intensity Interval Training (HIIT)

HIIT workout is one of the most efficient ways to boost your VO2 max. On your next run, try incorporating intervals of high-intensity effort followed by periods of recovery. For example:

1. Warm up with 10-15 minutes of easy jogging.

2. Run at a high intensity (90-95% of your maximum heart rate) for 3-5 minutes.

3. Recover with 2-3 minutes of easy jogging or walking.

4. Repeat this cycle 4-6 times.

5. Cool down with 10-15 minutes of easy jogging.

Tempo Runs

Tempo runs are sustained efforts at a "comfortably hard" pace, typically around 85% of your VO2 max pace. For your next run, try this tempo workout:

1. Warm up for 10-15 minutes with easy jogging.

2. Run at your tempo pace for 20 minutes.

3. Cool down for 10-15 minutes with easy jogging.

Hill Repeats

Hill training is an excellent way to improve VO2 max while also building leg strength. Find a challenging hill and try this workout:

1. Warm up with 10-15 minutes of easy jogging.

2. Run up the hill at a high intensity for 30-60 seconds.

3. Jog or walk back down for recovery.

4. Repeat 6-10 times.

5. Cool down with 10-15 minutes of easy jogging.

Fartlek Training

Fartlek, which means "speed play" in Swedish, involves alternating between faster and slower paces during your run. This versatile training method can help improve your VO2 max. Try this fartlek workout:

1. Warm up for 10-15 minutes with easy jogging.

2. Alternate between 1 minute at a hard effort and 1 minute at an easy effort.

3. Repeat this cycle for 20-30 minutes.

4. Cool down for 10-15 minutes with easy jogging.

Long, Slow Distance (LSD) Runs

While high-intensity workouts are crucial for improving VO2 max, don't neglect your aerobic base. LSD runs help build endurance and support your high-intensity efforts. Once a week, aim for a longer run at a conversational pace, gradually increasing the distance over time.

Tips for Maximizing Your VO2 Max Training

1. Consistency is key. Aim to incorporate VO2 max-specific workouts 1-2 times per week.

2. Gradually increase the intensity and duration of your workouts to avoid injury and burnout.

3. Allow for adequate recovery between high-intensity sessions. This is when your body adapts and becomes stronger.

4. Use a heart rate monitor or perceived exertion scale to ensure you're working at the right intensity.

5. Combine different types of workouts to target various aspects of your fitness and prevent boredom.

6. Stay hydrated and fuel your body properly to support your training.

7. Get enough sleep and manage stress, as these factors can impact your body's ability to adapt to training.

Remember, improving your VO2 max takes time and consistent effort. Be patient with your progress and listen to your body. If you're new to high-intensity training or have any health concerns, consult with a healthcare professional or certified running coach before starting a new training block.

Whether you're training for a race or simply aiming to enhance your general fitness, focusing on your VO2 max can lead to significant gains in your endurance and running efficiency.

🏃‍♂️💨 Race Ready

Here is our curated list of upcoming races you can join:

1. Tucson Marathon

   • Date: December 7, 2024

   • Location: Tucson, Arizona

2. Rehoboth Beach Seashore Marathon

   • Date: December 7, 2024

   • Location: Rehoboth Beach, Delaware

3. Hoover Dam Marathon

   • Date: December 7, 2024

   • Location: Boulder City, NV

4. Honolulu Marathon

   • Date: December 8, 2024

   • Location: Honolulu, Hawaii

5. Gulf Winds Track Club Challenge

   • Date: December 7, 2024

   • Location: Tallahassee, FL

   • Distances: 5 Mile, 10 Mile

6. Jingle All the Way Race

   • Date: December 15, 2024

   • Location: Washington, DC

   • Distances: 15K, 5K

7. Palm Beach Marathon

   • Date: December 15, 2024

   • Location: West Palm Beach, Florida

8. Dallas Marathon

   • Date: December 15, 2024

   • Location: Dallas, TX

9. Naptown Half Marathon

   • Date: December 21, 2024

   • Location: Annapolis, MD

   • Distances: Half Marathon, 10K, 5K

10. Rudolph's Race

    • Date: December 21, 2024

    • Location: Washington, DC

    • Distances: Half Marathon, 5K (Virtual Option)

11. Christmas Eve 5K & 10K

    • Date: December 24, 2024

    • Location: Washington, DC

    • Distances: 10K, 5K (Virtual Option)

12. Reindeer Run

    • Date: December 21, 2024

    • Location: Aberdeen, MD

    • Distance: 5K

13. Last Chance Marathon

    • Date: December 31, 2024

    • Location: Bellingham, WA