#44 - Why VO2 Max Training for Older Runners Is a Trap

In Forever Runner Podcast episode 44, host Herb Reeves explains what VO2 max is, why it’s widely promoted as a longevity and fitness metric, and why older runners shouldn’t train specifically to maximize it. 

He argues that high VO2 max doesn’t necessarily translate to faster race times because it doesn’t reflect running economy or recovery, that VO2-max-focused workouts are highly taxing and increase fatigue, overtraining, and injury risk, and that genetics heavily limit how much VO2 max can improve. 

Instead of brutal sprint sessions, he recommends improving VO2 max indirectly by building an aerobic base and managing weight, offering simple checks using heart rate (under 130 bpm) and waist-to-height ratio, and pointing to his Forever Runner Method book and free club for guidance.

00:00 VO2 Max Hype
00:35 What VO2 Max Means
01:36 Why Chasing It Fails
02:01 Reason One Speed Myth
02:33 Reason Two Recovery Cost
03:07 Reason Three Genetics Limit
03:29 Smarter Ways To Improve
03:56 Quick Self Checks
04:36 Get The Free Method
05:04 Wrap Up And Comments

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

Transcript

SPEAKER_00 0:00

Hey runners, how's it going? One of the newest trends in running is VO2 Max. If you're like me, you're being bombarded with ads about how to improve your VO2 Max like in 60 days. Sounds crazy. So this metric matters, but chasing it with specific training is a trap for older runners, and I'm going to tell you why. Welcome to the Forever Runner Podcast number 44. I'm your host, Herb Reebes. Let's make your running smarter so you live longer. So what is VO2 Max anyway? So VOT Max is the maximum rate of oxygen your body can consume and utilize during intense exercise. I track mine on my Garmin. I can show you here. Most smartwatches estimate it automatically, so you know it's easy to monitor. VO2 Max has been pushed as a key metric for longevity by Dr. Peter Atia and others, and is a great measurement of your fitness level. The reason is that your VO2 Max results are based upon your aerobic capacity and your weight. So if if you're an older runner and your Garmin's showing a VO2 Max in the 40s, you're probably in pretty good shape. That's the kind of around the target range for us. So if VO2 Max is a great longevity marker, why is it the wrong move for us older runners? Let me give you three main reasons why training specifically to improve your VO2 Max is the wrong kind of training for us older runners. So, number one, a high VO2 Max doesn't equal how fast a runner you are. I've seen this firsthand with runners I've coached. High VO2 Max, slow race times. VO2max doesn't indicate how fast you can run, your running economy, or how well you recover. Focusing slowly on increasing VO2 Max overlooks what you really should be working on for your running performance. Number two, VO2 Max training is very taxing and demanding. Specific running workouts for VO2 Max are hard sprint sessions, often multiple workouts per week, leading to significant fatigue and requiring longer recovery periods. This is a recipe for disaster for us older runners, leading to overtraining and injury with no guarantees of performing any better. And lastly, your genetics play a big role in what you can achieve for your VO2 Max. If you're trying to get your VO2 Max at its highest, you might end up just beating your head up against a wall, training too hard, and getting injured for no real return. So here's the good news. You don't need brutal sprint sessions to move the needle on VO2 Max training if you're an older runner. There's two components to your VO2 max numbers, your aerobic capacity and your weight. So instead of weekly hard sprints, work on building your aerobic base and if you're over fat, work on your weight. Here's a simple check. As an older runner, if you can comfortably run most of the time with a heart rate below 130 beats per minute and you're lean, you're in a good spot. If you struggle to keep your heart rate down on your runs, then you probably have aerobic deficiency syndrome and you need to work on building your aerobic capacity. Also, if you're over fat, that is your waist circumference around your belly button is more than half your height, you need to focus on losing those excess pounds. So, do you need help with this? You can get my Forever Runner method book at no cost in my free Forever Running Club. Inside the book, I lay out how to properly build your aerobic capacity and lose those last excess pounds using my proven method for older runners. You can check out the link down below in the description to learn more. So let me know have you checked your VO2 Max on your watch? And did it surprise you? Let me know in the comments. Have a great week. I'll see you in the next one.