Welcome to The Weekly Stride, a new FREE weekly newsletter from Running Explained! Each week, I’ll be sharing actionable tips, the latest in running science, news, and motivation to help you run smarter, stronger, and more confidently. Whether you're gearing up for a race or simply looking to stay consistent, this is your go-to guide for making steady progress on your running journey. 

 

This week, I answer a question about declining VO2max, bow down to the GOAT's DNF, share a classic Q&A podcast episode, reflect on 10 lessons I've learned from running (the humorous and the sincere!), and write about recent research on fueling & hydration in the 2022 Seville Marathon, PLUS you can now join The Running Explained Podcast Patreon!

 

Ready to take your stride to the next level? Let’s dive in!

 

Founder, Running Explained

This fabulous question came from a recent Call-A-Coach Consult with a runner training for her 3rd marathon. It’s totally normal for your watch’s VO2max value to fluctuate throughout the year, especially if you’re increasing your training volume. Here's why:

 

VO2max is the maximum amount of oxygen your body can absorb and use during exercise. However, when it comes to watch-based VO2max estimates, things get a little tricky. These devices use algorithms based on heart rate, pace, and other factors, which are approximations of your actual VO2max. They are not as precise as the lab tests that directly measure oxygen consumption.

 

When you increase your training volume, but not the intensity, your body may not be working at max capacity as often. This can result in a slight drop in the estimated VO2max from your watch, even though your overall aerobic fitness might still be improving.

 

Additionally, weather conditions can influence your heart rate and perceived effort. Hot weather, for example, can cause your heart rate to rise at lower intensities due to the added stress of heat. This can make your watch think you’re working harder than you actually are, leading to a potential decrease in the VO2max estimate.

 

So while it’s great to track trends over time, don’t get too hung up on individual VO2max readings from your watch. Use them more as a general guide, and focus on how you feel, your performance in key workouts, and how your body is responding to the training. Keep it all in perspective, and trust the process!

Even the GOAT is only human. Courtney Dauwalter dropped out of a 256 mile race at Mile 108, saying on Instagram "Total body shutdown stopped us early this time but feeling grateful to have experienced those first sections of the Cocodona course, the amazing volunteers & folks out cheering. What a beauty!🌵 Unfinished business can be a great springboard for the next thing.💥"

Can we appreciate this for a second? No quibbling, no platitudes, no “if only but for ____ I might have..”. Nope, straight to the point. Total body shutdown! The end. These things happen! No excuses. No need to explain. Onwards!

I think we could all take a page from Courtney's book from time to time: these things happen. Onwards!

PS: If you like watching people run fast around an oval, jump really high, and throw heavy things very far, you're in luck. Diamond League 2025 kicked off two weeks ago, and Grand Slam Track just wrapped up a weekend in Miami and is headed to Philadelphia next!

In this new episode, we return to Running Explained's roots with a classic Q&A! For those of you who may not know, early Running Explained years featured a lot of question & answer sessions on Instagram - I LOVE a good Q&A!

Running a marathon is not just a test of your legs and lungs – it's a test of your fueling and hydration strategy. If you’ve ever hit the dreaded “wall” at mile 20 or felt like a dried-out sponge by the finish, you’re not alone. A growing body of research (and plenty of real-life bonking stories) shows that what and how much you eat and drink during a marathon is absolutely critical for performance. Yet, many runners – especially recreational and intermediate marathoners – are undercutting their potential by under-fueling and under-hydrating.

 

In this edition of Research Roundup, we dive into a brand-new study that confirms most marathoners aren’t taking in enough carbs or fluids on race day, and explore why getting your fueling right is so important (with a few coaching anecdotes, a dash of humor, and practical tips along the way).

 

I'm beyond excited to launch the new Running Explained Podcast Patreon and give you MORE! Ad-free episodes, bonus full episodes, listener participation, behind-the-scenes content, and more!

Whether you’re training for your first race, working on your next PR, or coming back from a break, we’ve got the tools and support to help you along the way.

Explore our science-backed training plans, personalized coaching services, and educational resources designed to make your running journey as effective and enjoyable as possible.