Every week counts

The St. Jude Memphis Marathon is Saturday, December 5, and your training is underway. Some miles build fitness. Some just build fatigue. The difference often comes down to training in the right zone.

What VO2 max measures

VO2 max is the most oxygen your body can use when you're working as hard as you can. Think of it as the size of your engine: a bigger engine does more work before it redlines, exactly what you need at mile 18.

Formulating your plan

Two runners the same age can shift gears at very different heart rates, so a formula can have you running too hard on easy days and too easy on hard days.

A VO2 max test measures you directly. You run or ride while wearing a mask that reads every breath as the pace picks up. From that, we find the exact heart rates where your body shifts gears, and build your training zones around them.

What about my watch?

Your watch makes an educated guess from your heart rate and pace. It doesn't measure oxygen. Think of the test as the map and the watch as the compass: the test shows where you are, and the watch shows your direction week to week.

Fuel matters too

A resting metabolic rate test shows how many calories you burn just sitting still. Think of it as your gas mileage: the starting point for a fueling plan that keeps up with your rising miles.

How runners use their results

• Easy runs that are truly easy
• Hard workouts at the right effort
• A long-run pace based on your body, not a formula
• A fueling plan built on what you actually burn
• A retest after the race to set a starting point for spring

Train with intention

Harder is not a plan. Know where you're starting, track progress you can measure, and remember that showing up consistently beats going all out.

Health 360 Wellness offers VO2 max testing ($250), resting metabolic rate testing, and body composition analysis. Call (901) 494-6066 or book at wellnessclinicmemphis.com.

This article is for general education and does not replace individualized medical evaluation. Talk with your physician before starting or changing a training program