What Is a Good VO2 Max? Average Scores by Age and Sex
See a good VO2 max by age and sex, where elite runners and Lance Armstrong land, and how to test your number and turn it into faster, smarter training.
See a good VO2 max by age and sex, where elite runners and Lance Armstrong land, and how to test your number and turn it into faster, smarter training.
Learn to pace yourself running by feel. Read your effort and breathing to hold a steady pace, set a realistic goal race pace, and adjust for the heat.
Wildfire smoke and summer smog can slow your running and chip away at the health benefits of training. Here is what PM2.5 and ozone do to a runner, the exact AQI levels where you should shorten or move indoors, and how to keep training through a smoke event.
The average marathon time is about 4:29, most races give you 6 to 7 hours, and no finish inside the cutoff counts as too slow. See exactly where you fit.
A crossover gait narrows your stride and raises IT band strain. Learn how to spot it, plus the on-the-run drill and strength work that fix it for good.
How many days a week should older runners run? Most runners 60 and up do best on 4 to 5 days, with smart spacing between hard sessions. See the weekly plan.
See a good VO2 max by age and sex, where elite runners and Lance Armstrong land, and how to test your number and turn it into faster, smarter training.
Wildfire smoke and summer smog can slow your running and chip away at the health benefits of training. Here is what PM2.5 and ozone do to a runner, the exact AQI levels where you should shorten or move indoors, and how to keep training through a smoke event.
How many days a week should older runners run? Most runners 60 and up do best on 4 to 5 days, with smart spacing between hard sessions. See the weekly plan.
Strides are 20 to 30 second efforts that build speed and running economy. Learn how many to do, how often, how fast to run them, and why longer strides backfire.
A 500 AQI is hazardous, but even “good” air in your bedroom can slow your running 4%. See what each AQI number means for runners and how to clean it up.
Critical speed (also called critical velocity) predicts race times with up to 90% accuracy, outperforming VO2 max. Learn how to calculate your CS from race times and pace every distance from 5K to marathon with it.
Chia seeds have a legendary reputation among runners. See what the research really shows about endurance, iskiate, sports drinks, and how much to eat.
Nausea when running has a blood flow cause, and it often peaks after you stop. Learn why runners throw up, and the 4 fixes that settle your gut fast.
Throughout my early running career I suffered from major stomach issues when training and racing hard. Whenever I tried to really push myself, my stomach
Learn how to carb load before a marathon with the right foods, correct timing, and exact carb targets to max glycogen and avoid GI problems on race day.
Learn how intuitive eating helps runners avoid chronic under-fueling. Research-backed guide to hunger cues, sports nutrition exceptions, and fueling by feel during training.
A 2018 meta-analysis of 46 studies shows caffeine cuts run times by 2%. See which pre-workout ingredients actually work for runners — and which to skip.
A crossover gait narrows your stride and raises IT band strain. Learn how to spot it, plus the on-the-run drill and strength work that fix it for good.
A runner’s core is mostly hips and glutes, not abs. Here are the 5 core exercises that prevent injuries and keep your stride strong when fatigue hits.
Cupping beat no treatment across 18 trials, then lost to fake cupping. See what the research says about cupping for runners, knee pain and shin splints.
How long does hip strengthening take to work? Most runners see less pain in 3 to 6 weeks. See the fastest hip exercises and how often to train. Learn more.
Jeff Galloway’s run-walk-run method, explained: the exact run:walk ratio for your pace, the injury research, and whether walk breaks slow you down.
Most runners stop strength training 4–6 weeks before marathon day. Research shows that’s 3 weeks too early. See the week-by-week timeline. Check it Out.
How many days a week should older runners run? Most runners 60 and up do best on 4 to 5 days, with smart spacing between hard sessions. See the weekly plan.
Struggling with slower recovery and slipping times after 40? These 5 evidence-based masters running tips address the exact physiology that changes with age. Learn more.
A typical 40-year-old runs a 55-minute 10K. By 70, that slips to 64 minutes. See decade-by-decade benchmarks and the 4 levers that slow the rate.
As all masters runners know and understand, things change as we age. We’ve already covered the need for More focused strength training More recovery, and
Last week I wrote an article on how to re-think your perception of training theory or workout ideas when you think you’re too slow for
The term masters has a bad connotation. I mean it sounds old. Especially for those “younger masters.” I remember racing the Masters Track and Field
Research shows concrete and asphalt produce nearly identical impact forces, but recovery demands are higher on concrete. Here’s what the science says about knees, injury risk, and safe surface training.
Research shows beginners improve 10–15% in year one, but how fast do those gains arrive? See realistic timelines at 3, 6, and 12 months of training.
Standard labs call 12 ng/mL normal ferritin. For runners, research supports 50+ ng/mL. See targets by sex, how to test accurately, and which supplement form actually works.
Most runners peak at 4-5 running days a week, but the right number for YOU depends on sleep, stress, intensity, and fitness. Find yours in 4 weeks.
Post-race sickness isn’t inevitable. Learn why marathons suppress your immune system, who’s at highest risk, and the evidence-backed strategies that actually prevent runner’s flu.
You’ve probably seen the Instagram posts: runners at altitude camps in Boulder or Flagstaff, talking about EPO gains and blood volume increases. And you’ve probably
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