Vo2max vs Running Economy?! Stop Jogging and Start Sprinting! TTT EP56 by Coach Sage Canaday

I have been ignoring VO2Max for awhile. Focusing on a really, really long period of aerobic base training coupled with sprints, accelerations, and strides. VO2Max goes up about 1 mL/kg/min per 4-6 weeks on its own. I don't think it's possible for me to get it so high it actually interferes with my running economy, but I am not sure it's worth training intervals specifically to improve VO2Max when gas exchange is the bottleneck and you get that covered with base training, and you get the neuromuscular efficiency improved with speed training, and then metabolic efficiency covered during threshold training. Maybe I am missing something here. I dunno. I just don't think it's as important as so many people do.

As the Kenyans say, 'opening' up the legs

Great… now I am hungry for some cake…. with a heavy layer of icing… 🎂

This man confirms a lot of my thoughts...with science. Thank you. As a runner who had some success, I know speed training is what makes you a better racer

Hi Sage,
Joint health seems to be the limiting factor, especially for older athletes, in running, so I was wondering if you agree with the idea of reducing overall mileage as we age and substituting some runs with cross training? (Bike or swim)

I tested my vo2max in the lab when i was 17, ended up on around 82 (81, 81, 83.5 peak). Now i am 19, and my vo2max has probably dropped to the 70’s because i stopped xc-skiing, and focused on running only. However i run faster now because my running economy has increased a lot! Everything you say here is true, and i love your videos Sage. Keep it up.

thanks for this - as an older runner I appreciate understanding the reasons and benefits for this type of training. I will build this back in for my 2023 race training which started again recently and get my VO2Max back up where it was, now I know how to get there efficiently. Any topics for older runners would be appreciated

I ran my 2nd 100k this summer. I kept as part of my training 1 day of interval training (lots of Vo2max types) per week, with my local running club. Mostly just because I like running with the club and wanted to keep that somehow, even if 3 or 4 minutes repeats have little to do with ultra running.

It's just a N=1 sample, but I feel like what you said about muscle/structure strength developped with those trainings is true. Even at the end, I was feeling rather strong. The limiting factor didn't seem to me to be muscle strength, loosing form/structure as it went on. Recovery was also pretty good - I held onto a few nibbles during the first week, and then it felt pretty normal.

I held back a little for those intervals some week, to kept overall training load/stress in line with what I needed/was supposed to do that week. E.g. not much point of doing vo2max training if you cut back on your long run for it. I felt like it helped mentally too in some ways - the ultra is much longer, but at no point in an ultra do you get the intensity of, say, the last minute of a 5 minutes repeat. In some ways it made the lows of the ultra feel more bearable.

Great i really need more advice

Do a video on running performance using vegan vs carnivore diet !

How you doing now Sage? I believe last time I visited this channel you had justness got the jab and had some issues post jab...everything back to Normal now?

❤

I was a runner for 30 years, stopped during Covid, gained weight. Now I have started again. It's quite humbling, now I am jog/walking,

Thanks Sage Excellent training talk, keep up the good work have a awesome 2023

Thank you!

Great training talk Sage!! That was very detailed and I enjoyed the science behind it. I have not considered VO2 max training into my workouts. I will have to do that. Happy Holidays to you and Coach Sandy!!

Really enjoy these as too many online “run coaches” dismiss this form of training unless it’s for middle distance (from my experience). And a general misunderstanding of the link with increased injury risk relative to poor running economy and/or mechanics. As a coach I too use the car analogy so many similarities between the car and body 🤙🏼🤙🏼🏃🏼🏃🏼👍👍

What is a marathon stimulator run?

Adding different types of speed sessions is going to help with every distance in my experience... Well, TBD on the ultra side 😅

Can we compare ourselves to motorbikes rather than cars ?🤣👍🏻

about the sprinting or stride, do i try to push off harder or increasing my turn over would be enough?

I look like a Bugatti however perform like a Yugo

thank you. this help me understand the times differences between tempo and the vo2 stuff. thanks again.

I would like to know why your not a fan of MAF workout?

Similar to your speed metaphor, in climbing we say if you do not have the power there is nothing to endure!

Suggested topic........Recovering from Covid........The journey back to full training after severe covid........Thank you

Hi Sage, thank you very much for these weekly TTT, I love them. Question: I'm an ultratrail runner (not even close to elite level and 46yo) running 130/150km/week with a long run and 2 quality session (they used to be one LT and one VO2max). Recently I decided to stop VO2max (too stressful and not specific for ultras, maybe only close to a race) in favor of 2 LT sessions per week and work on speed exclusively through at least 2 strides sessions/week after recovery runs. Do you think it makes sense or in your experience it's not ideal?

I cannot get into anaerobic on treadmill. I do sprints 30-50 sec but I keep getting the low anaerobic.. anaerobic shortage. Very frustrating while low and aerobic levels are pot on

I live in salida and love your content. I’ve been running 2x/wk and mtn biking 2x/wk at low hr/intensity for last 2 years to build aerobic base. The hope was to increase pace at low heart rate (MAF model). I don’t feel like I’ve seen any Improvment. What is minimum effective does of easy running to build aerobic base? Starting to wonder if my mtn bike days really aren’t a beneficial substitute for running.

Thanks for the advice Sage! What are your plans in the near future? I see pretty moderate (for you at least 😊) milage on strava and I’m curious. A big reset over the winter season? Hope you’re doing well!

This must be my lucky day. Sprinting happens to be one of my specialties.

Since this style of workout is so challenging to the system, do you know what the minimum effective dose of VO2 max type training is? Are there periods of time where it should be implemented and avoided in a plan?

TT Question - What are your thoughts on extended rest periods? I just finished a pretty awesome year (2 Ultras, 1 marathon, and plenty of day runs in the mountains) and by the end of the season My body was starting to feel it. I took a couple weeks off and then jumped into weight training and treadmill work (lots of snow up here) and am already full speed into training for next season. At some point should I give myself a month off running or greatly reduce my mileage for a month or 2 weeks? Stick to the bike or just take a full month off altogether? The last thing I want is to keep going guns blazing and end up injured come May or June when the fun is about to begin. Thanks Sage and awesome video as always.

Why not all-outs? Wouldn't that activate more muscles?

Good running economy can make a huge difference. In my runninggroup I have (far more talented/higher VO2max) runners that can beat me by a minute on 5k track and 10k road races, that I can beat at cross country at around the same distance.

I'm a Trabant!

TT Question: What are your go to mental preparation skills to ensure you arrive at a race primed and ready to go? I have a race at the weekend and while I know I have done the work, had a great training block, am fit and don't feel consciously nervous, my anxiety masks any rest benefits I should get from taper and I feel heavy, unfit, slow and generally crappy. This has become my pattern pre-race and I talk myself into confidence because I KNOW i've done the work but it is unsettling not to feel it.

I’ve found hill sprints to work pretty well for me for vo2max/high intensity work while being easier to fit in than heading to a track.

As I turn closer to 50, speed workouts can increase injuries for our aging bodies unfortunately. So my speedier type of workouts these days, I had to drastically lower that pace, to avoid injuries. It sucks, but it is the reality I have to face.

Thanks Sage, I know you will be in SA in the new year,have you ever considered running the Cape Town marathon

Over the years, love to hear the phrase "...with another training talk!" Great advice regarding specific ideas to mix in Vo2max work safely without causing injury. Looking forward to trying these out.

First view?