It's easy (and hard) to maintain VO2 max with age
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- เผยแพร่เมื่อ 30 ก.ค. 2024
- It's well known that VO2 max declines with age. In this video, you'll learn how to train to fend off this decline.
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Absolutely spot on, sir! I’m 60 and had been training far too hard in an attempt to get faster. In the process, I noticed that my max HR had decreased far more than would be proportionate to my age so I started MAF training.
Customarily, MAF training dictates that one should do no speed work for at least the first 90 days. At the end of that period, my Garmin-estimated VO2 max had dropped 2 points. Now obviously we should take those estimated values with a grain of salt, but, after adding back in just one really hard session per week, those 2 points came back within a month.
The moral of the story as per Dr Stephen Seiler’s Polarized Training model - keep your easy runs really easy so your hard runs can be really hard.
Thank you for the feedback and sharing your VO2 max experience. I like the "keep your easy runs really easy so your hard runs can be really hard" comment. It's so sums up the message of my video. Happy running!
You make a very important point. You just HAVE to do those effort sesions. The good news is that once a week is enuogh, you get a great sense of achievement after, and the slower recovery easy runs feel like a lovely reward! Hill intervals are brilliant in that its impossible to run up a hill easy. Even just plodding up a steep hill bumps your HR way up. 👍
Well said, Jo! I like your point that it’s impossible to run up a hill easy. Thanks for contributing on this topic!
What I do is about once a week I change from my easy 6 miler to a run as fast as I can for one mile and take a walk break and repeat (6 times). Age 67.
Wow! Doing six, hard, one-mile runs, even with a break, is impressive. I'm sure that helps greatly with you VO2 max. Thanks for sharing!
Excellent content, thank you!
My pleasure! Thanks for watching and commenting!
Great video!! I like riding my bike, I'm 71, what should my heart rate be on the bike for what amount of time to improve my VO2 max. I tested it a few months ago and it was at 30.
As I said in the video, you need intensity to maintain VO2 max, whether the intensity comes from running or biking or similar doesn’t matter. I can’t tell you a specific heart rate for you. Typically we want to get in heart rate zone 4, which is 80%-90% of our max heart rate. Here is video on determining your MHR: th-cam.com/video/9KNrCzykSXY/w-d-xo.html
With intense intervals, are you talking about just maintaining, or increasing VO2 max? My understanding of it is that it takes 2 minutes to get to VO2 max, and so doing 30 seconds on with a full minute recovery, doesn't get you spending much time at VO2 max. I have always used intense intervals with myself and the high school runners I coached, but did at least 400 meters on, with equal time recovery. Even that doesn't get most people to VO2 max until about the third 400. But, that is obviously meant to increase VO2 max significantly over time. What are your thoughts about this? Thanks again for your great content!
Thanks, Randy, for commenting. I'm only talking about maintaining VO2 max as we age... to stop the natural decline that comes with getting older. Increasing VO2 max could take more intense effort, as you noted. Thanks again for the feedback.
When doing speed or threshold work on the Galloway plan, do you still take regular breaks/intervals like you would during a long slow distance run? As a runner who has done these types of runs before, I didn't take any breaks until you completed the distance or time designated. For example, I wouldn't take a walk break during a 400 meter repeat but instead after, as a recovery, before the next. I love the idea of walk breaks in long runs, just confused on how, if at all, they are incorporated in 'quality sessions'. Thinking of using Galloway to run my first marathon one day. Thank you!!!
It's really up to you when to use RWR. I see the RWR advantage is in helping you accomplish a distance or time you want to run. For "shorter" runs, it may not be helpful. If I'm doing intervals, fartleks, or in your 400 meter repeat example, I take a walk break between sets (intervals). I hope I answered your question. Thanks for watching the video and commenting!
isn't it true that running, especially as we get older, will likely lead to knee/hip/ankle problems? i've known a few long-term runners who eventually needed knee replacement surgery.
Great question. Research says that runners generally have less knee and hip problems than non-runners. Often, joint issues arise from improper form or weak areas of the body. Perhaps these videos may help:
Seven Running Myths And One Is A Surprise
th-cam.com/video/IwTcf9sPoQQ/w-d-xo.html
It Doesn't Need to Hurt: Reduce Joint Injury When Running
th-cam.com/video/QCRdQABlhSw/w-d-xo.html