Many runners have heard of lactate threshold (AKA, tempo running), but most are probably unaware that there are two more thresholds that play an important role in training! We’ll help you understand all three from both a physiologic and practical standpoint.
Phil Batterson, PhD
Getting the most from your run training requires knowing how and when to push and recover. Running too hard when your body is unprepared can lead to injury, while running at the same pace day after day will lead to minimal improvement. Spending the right amount of time in a variety of training zones is key to getting faster while also avoiding running injuries.
While there are different models that use systems of zones for training, one of the most common is a 5 zone model. If you have heard a lot of recent discussion about “zone 2 training,” this is where it comes from. Most endurance training is done in zone 2 which is a sustainable effort that allows you to build fitness with minimal risk.
The dividing line between several of these training zones relies on three different physiologic thresholds. While many runners are familiar with lactate threshold, the two others are discussed less frequently. These include the zone 2 boundary and VO2 max.
While the physiology behind these zones can be complex, integrating them into training doesn’t have to be.
Phil Batterson, PhD on the 3 Running Thresholds
Today on the podcast I have Phil Batterson, a competitive runner, former running coach, and the founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for all sorts of endurance sports, from rowing to track and field, to ultras. His goal with Critical Oxygen is to teach athletes and coaches how to optimize their physiology to maximize endurance performance.
Phil breaks down some of the complex physiology behind the three different thresholds to make it more accessible, as well as providing practical ways to apply it in training.
Our discussion includes:
- Phil’s journey into endurance training and exercise science
- What physiology defines each of the three thresholds
- How runners can determine their own thresholds
- The importance of lactate threshold work for race preparation
- Common mistakes when using training zones
- How to integrate VO2 max work with cross training
Whether you like to geek out on physiology or just want to race faster, you’ll learn a lot from my conversation with Phil!
Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, iHeartRadio, or Google Play
Links & Resources from the Show:
- Follow Phil Batterson on Instagram
- Check out the Critical Oxygen podcast and blog
- Let me help you get the most out of your training
- See the results of my VO2 Max test
Thank you MOBO Board!
Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!
Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.
I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.
Thank You AG1!
We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews.
One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train.
I also love that AG1 has changed over the last decade. They’ve made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.
For our listeners, they are offering a year’s worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.
