Mind over Matter with Alex Hutchinson : Part Two

🏃‍♂️ Alex Hutchinson is an Author with a Master’s degree in journalism from Columbia University, a physicist with a Ph.D. from the University of Cambridge. Aside from academia, he is also a professional athlete with credentials as a two-time finalist in the 1,500 meters at the Canadian Olympic Trials. Today he writes about the science of endurance for Runner’s World and Outside, while frequently contributing to little-known publications like the New York Times, The New Yorker, and Toronto’s Globe and Mail. FiveThirtyEight recently named him one of their “favorite running science geeks” and he was also one of only two reporters granted access to cover Breaking2 — Nike’s top-secret training project to break the two-hour marathon barrier. 

→IN THIS EPISODE… Joe and Alex break down the science behind VO2 max. Alex explains what it is, how to figure out your numbers, and what you should use this metric for. They also discuss fitness; what the optimal exercise frequency is, how to gain muscle back after you lose it, and the importance of strength training. Alex shares his favorite gadgets to help track your progress, and his most important tips you can start using today.

🔍 Breakdown with  Alex Hutchinson:

Chapter 1 (0:00​) Joe Re-Introduces Alex Hutchinson

Alex is the author of Endure, and publishes many articles in Runner’s world and Outside

Chapter 2 (1:19) Breaking down VO2 max

It’s the volume of oxygen, the fastest rate at which you can take oxygen and give it to your muscles. Alex explains how this varies depending on your level of fitness and why this is important.

Chapter 3 (​6:32) VO2 Max and how you should apply it

Remember VO2 max is important to understand your physical well-being. Even if you’re not an athlete, improving your Vo2 max can potentially improve your overall health. Low levels of cardiovascular fitness correlate with an increased risk of heart disease.

Chapter 4 (8:12) How to improve your VO2 Max

You can increase your Vo2 max in two ways: by increasing the amount of blood your heart can pump and by increasing how much oxygen your muscles can take up. 

Chapter 5 (21:09) Going back, what would you do differently

Alex looks back on his career and thinks about what he might change or do differently. The purest answer is no. Alex explains that although he knows so much more now about the physiological side of training, he feels proud of the way he handled his career.

Chapter 6 (24:12) Minimal amount of exercise to get maximum results

30 minutes of moderate exercise 5 days a week is what is advised. Although, even 10 minutes moves the needle.

Chapter 7 (29:37) Losing muscle quickly when you stop exercising

If you are sitting all day or not moving at all, you lose muscle extremely quickly. Scary if you are sitting at a desk all day. The good news is that it is easier to regain that muscle, and Alex explains why.

Chapter 8 (​35:56) Gadgets or methods that help your training

The most important method is focusing on your mental strength. The extras are just not proven to be any more effective than your own training routine.

Chapter 9 (40:05) Nike Vapor Fly

Alex was one of 2 journalists to be able to report on the Nike Vapor Fly, and almost breaking the world record. Nothing in the shoe was new, but it was just the perfect combination to create faster run times.

Chapter 10 (54:46) Joe wraps up Part 2

Joe closes the episode by asking if Alex would expand the book, what would the new chapters be.

Material Referenced in this interview:

→Endure by Alex Hutchinson

→The Genius of Athletes by Noel Brick and Scott Douglas

📞 Connect with Alex Hutchinson

→https://www.linkedin.com/in/alexhutchinson

→https://www.facebook.com/sweatscience

→https://www.instagram.com/sweat_science/

👊 To learn more about Not Almost There by visiting this link 

→ Not Almost There http://notalmostthere.com/​

Connect with Joe on social here:

→Instagram https://www.instagram.com/joe_chura/​

→Facebook https://www.facebook.com/notalmostthere/​

→Twitter http://twitter.com/joechura