VO2 max and running economy both affect your race times, but which should you focus on? Learn how these metrics interact and how to improve both.
JonasIs your Garmin VO2 max estimate accurate? Learn how Garmin calculates VO2 max, why it differs from lab tests, and when you can trust the number.
JonasVO2 max declines with age, but how much and can you fight it? Research on aging runners and practical strategies to maintain aerobic fitness as you get older.
JonasCreate an effective running-based weight loss plan using our calorie calculators. Learn how much to run, how to track progress, and combine running with nutrition.
JonasComplete VO2 max charts for runners by age and gender. See where your aerobic fitness ranks and what your VO2 max means for running performance at any age.
JonasLearn how to calculate your Zone 2 running pace, why it feels slower than expected, and how to maintain the right intensity for optimal aerobic development.
JonasLearn the optimal duration for Zone 2 runs based on your goals and experience level. From 30-minute recovery runs to multi-hour endurance sessions.
JonasLearn practical strategies for running in Zone 2. From monitoring methods to mental tricks, here's how to stay in the aerobic zone and build your endurance base.
JonasDiscover the specific benefits of Zone 2 running for endurance development. Learn how easy running improves your aerobic system, reduces injury risk, and ultimately makes you faster.
JonasUnderstand the physiology behind 5K pain and how smart pacing transforms suffering into faster finish times. The science of racing at VO₂max.
Master the art and science of race pacing. Learn why even pacing beats positive splits, when negative splits work best, and how to apply energy systems science to run your fastest races.
Analyzing the negative split strategy for 10K races. When does running the second half faster actually produce better results, and when should you aim for even pacing?
Disclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.
