The science of running is quite complex, and it goes beyond the simple concept of practice and willpower. Long distance running also involves your genes, specifically your maximum oxygen intake, referred to as VO2 Max. This expression shows the maximum volume your blood cells can hold during aerobic exercise. Running is one of the most demanding aerobic exercises, and thus having a strong cardiovascular system will be integral if you want to go the distance.

Can you increase VO2 Max?

Fortunately, your genes won’t decide the limits of your abilities in aerobics, and with a consistent approach to increasing how much oxygen your blood can hold, a sprinter or mid-range runner can eventually make it to the marathon level.

The average VO2 Max intake of an untrained person is: 35–40 kg a minute for males, and 27–31 kg a minute for females to body mass.

High quality athletes achieve an average of 85 kg a minute for males and 77 kg a minute for females.

Now with proper conditioning, and a consistent regimen, one can improve these numbers. However, genes come in to play a role, as some people will benefit more than others. Age, sex, and and the abundance of oxygen available (altitude) are also key factors.

 

How can VO2 Max be improved?

Although your body will offer the final determination of what you will eventually peak at, you can — and should — improve your max potential, as a strong cardiovascular system is paramount to a healthy body and being a more functional athlete overall.

It is important to methodically approach your take on long distance running.

• Velocity is important. This is your intensity of training, without being able to push your efforts to the max. You won’t grow.
• Consistency. Your body starts to recognize your efforts and needs a regimen to start increasing your potential.
• Will power. This will keep you on track and will push you past previous stopping points in your in training.
• Recovery is essential. As with all athletics, you must allow your body to recover and expand on what you have pushed it towards.

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The benefits of long distance running

Some more benefits of long distance running can make it seem like the Holy Grail to life and offer an exceptional way to carry yourself. Fortunately, genes play less of a role here, as we all benefit from the fruits of aerobic labor.

Some of the greatest benefits of endurance running include:

• Increased memory. Walking into room will be less of a chore now that you know why you’re there. Jokes aside, your alertness, and absorption of information will increase.
• Longer life expectancy. Your organs, blood, and the circuitry of your body will function optimally. Even running in your youth can increase your lifespan in later years.
• Happiness. Exercise is known to improve people’s moods and even help with depression. Intense aerobic exercise will naturally increase your bodily functions and overall mental state.

Wrapping up

Long distance running is one of the most arduous and demanding forms of athletics you can take on. The benefits are shown in the science. So long as you commit to a regular practice, you’ll realize its benefits consistently.

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