The less oxygen you use to run at a specific speed, the better. Research has shown that LT is the best physiological predictor of distance-running performance.Ī third tool is running economy, the volume of oxygen (VO 2) used to maintain a given speed. (All running speeds have an anaerobic contribution, although when running slower than LT pace, that contribution is negligible.) Thus, LT is an important determinant of endurance performance since it represents the fastest speed you can sustain aerobically without a significant anaerobic contribution. The LT demarcates the transition between running that is almost purely aerobic and running that includes significant anaerobic metabolism. One of those other tools is the lactate threshold (LT). To be a great runner, you need to have other tools in your physiological arsenal. Think of VO 2max as your VIP card-a high VO 2max alone gains you access into the club. To be a good distance runner, you need a high VO 2max. VO 2max is the maximum volume of oxygen that your muscles can consume per minute. The key to racing well is knowing how to train the three main factors affecting endurance performance- VO 2max (aerobic power), lactate threshold, and running economy-for your chosen race distance, from 10K to ultramarathon. the Wissahickon Trail Classic 10K in Philadelphia, Pennsylvania, the Tecumseh Trail Marathon in Bloomington, Indiana, and the Western States 100-Mile Endurance Run in Northern California. And today’s trail runners have hundreds of race options in which to test their mettle, e.g. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!įrom the time the ancient Greek runner Pheidippides ran from Marathon to Athens to announce the Greeks’ victory over Persia in the Battle of Marathon, humans have been fascinated by endurance.
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