VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners.

Thank you to our sponsors:

✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

In this episode, you will learn:

✅ What is your VO2max?

✅ What do VO2max numbers actually mean?

✅ How is VO2max calculated?

✅ Is your Garmin’s VO2max estimate accurate?

✅ How much does VO2max matter for performance?

✅ How to improve your VO2max

✅ Can you improve your performance without changing your VO2max?

✅ Is VO2max a health indicator?

Field Tests for VO2max:

• Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator.
• 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator.
• Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR.

References:

🔬 PMID: 17414804

🔬 PMID: 36754060🔬https://bjsm.bmj.com/content/early/2025/06/04/bjsports-2025-110186

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning

/➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/

As we approach our 1 MILLION plays marker, we wanted to take you on a peek behind the scenes! Get to know us a little bit more in this special episode where we discuss the podcast, take you behind the scenes on content and production, and share a bit more about ourselves.

Thank you to our sponsors:

✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase.

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.

In this episode, you will learn:

✅ How we feel about the podcast at 1M listens in

✅ How we curate episodes and choose interviews

✅ Our backgrounds with running and sport

✅ Laura’s experience getting her MSc in Applied Exercise Science

✅ Amanda’s experience writing her book

✅ What’s shaped our running

✅ Our takes on the current state of running

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides:

https://runtothefinish.com/

The World Marathon Majors (New York, Chicago, Boston, Sydney, London, Tokyo, and Berlin) are the most popular races in the world. However, with their popularity come some unique logistical challenges: international travel, jet lag, large crowds, and more. We’ve coached dozens (if not hundreds) of runners through the world majors and bring you our best advice for setting yourself up for an enjoyable and successful race experience at a World Major Marathon.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

In this episode, you will learn:

✅ Adjusting your pre-race nutrition around international cuisines

✅ Planning for pre-race shakeouts and events

✅ How to manage jet lag before your race

✅ Navigating start line logistics

✅ Can you run a PR at a marathon major?

✅ How to get into the marathon majors

✅ How much does it cost to run a marathon major?

✅ Public transportation at majors marathons

✅ Planning for future world marathon majors

References:

🔗 PMID: 39981510

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/