#151 - Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance

25 snips

Mar 1, 2021

Joining the discussion is Alex Hutchinson, a sports science journalist and author of "Endure," who is also a former competitive runner for the Canadian national team. He shares his transformative moments in running and delves into the nuances of VO2 max, clarifying how it affects endurance and human performance. Alex also highlights the significance of mental resilience in sports, the balance of exercise for optimal health, and the science behind extreme athletic feats, offering insights that resonate with both elite athletes and everyday fitness enthusiasts.

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ANECDOTE

Aha Moment

Alex Hutchinson's breakthrough at a meaningless track meet transformed his understanding of mental factors in performance. He stopped listening to his splits and ran a personal best of 352 seconds, illustrating the power of mindset.

INSIGHT

VO2 Max Limitations

VO2 max is often mistaken as the exclusive determinant of endurance. Other factors such as efficiency and anaerobic capacity also play critical roles in performance.

ADVICE

Minimum Exercise Dose

Aim for at least five to ten minutes of moderate exercise per day to significantly improve health outcomes. Consistent short bursts can be surprisingly effective for maintaining health.

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Alex Hutchinson is a sports science journalist, author of the book Endure—which explores the science of endurance and the real limits of human performance—and former competitive runner for the Canadian national team. In this episode, Alex tells the story of his “aha moment” during a meaningless track meet that catapulted his running career and seeded his interest in the power of the mind. He then explains the science behind VO2 max, the difference between maximum aerobic capacity and efficiency, and extracts insights from examples of extreme human performance, such as the recent attempts to break the 2-hour mark in the marathon. Finally, he brings it back to what this all means for the everyday person: optimal exercise volume for maintaining health, how to avoid acute and chronic injuries, how to diversify your exercise portfolio, HIIT protocols, and much more.

We discuss:

Alex’s background and passion for running (3:00);
The power of the mind: Alex’s “aha moment” that catapulted his running career (9:00);
Pursuing a Ph.D. in physics while prioritizing his running career, and doing the hardest thing possible (19:00);
Career transition to journalism, tips for improving your writing, and insights from the best writers (26:00);
Breaking down VO2 max: Definition, history, why it plateaus, and whether it really matters (38:15);
The case study of Oskar Svensson: Why a higher VO2 Max isn’t always better, and the difference between maximum aerobic capacity and efficiency (49:15);
The sub 2-hour marathon: The amazing feat by Kipchoge, and what will it take to “officially” run a 2-hour marathon (1:01:00);
Comparing the greatest mile runners from the 1950s to today (1:14:45);
How the brain influences the limits of endurance (1:20:15);
Relationship between exercise volume and health: Minimum dose, optimal dose, and whether too much exercise can shorten lifespan (1:23:45);
Age-associated decline in aerobic capacity and muscle mass, and the quick decline with extreme inactivity (1:40:45);
Strength or muscle mass—which is more important? (1:47:00);
Avoiding acute and chronic injuries from exercise (1:48:45);
High intensity interval training: Evolution of the Tabata protocol, pros and cons of HIIT training, and how it fits into a healthy exercise program (1:54:15);
The importance of understanding why you are engaging in exercise (2:03:00);
How we can encourage better science journalism and reduce the number of sensationalized headlines (2:05:45); and
More.

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