Ah, reliving the trauma of being forced to take off my watch in the middle of a hard rep while leading a group.

'Air hunger' (aka 'unsatisfied inspiration') is the feeling that you can't get enough air in.

It's usually associated with lung disease, but in a new study 34% of healthy adults report it during max exercise, and higher VO2max makes it more likely.
outsideonline.com/health/trainin…

Sorry, Tyler Harper, that's out of my wheelhouse! If any Canadian runners have suggestions, please send them Tyler's way.

Had a blast chatting with Mark and Todd. Someday maybe my wife will forgive me for leaving the clothes drying rack up in the background.

The case for tearaway warm-ups: neat research from Stephen Cheung finds that (contrary to earlier research) being cold directly compromises endurance, likely to due to constricted blood vessels and other mechanisms. Even superficial cooling has a big effect.
outsideonline.com/health/trainin…

I'm super bummed that Molly Mirhashem is leaving Outside! She has edited, guided, and shaped my Sweat Science column since I started there in 2017, and it's been a pleasure and privilege throughout. That said, she'll be awesome at NYTimes Well. Have fun, Molly!

Alex Hutchinson, Outside Magazine Sweat Science columnist, joins Coach Adam Pulford on Episode 189 of 'The Time-Crunched Cyclist' to talk about training quality, how you can tell if your training plan is good or crap. trainright.com/podcast

Next Wednesday, April 3rd, 7pm ET.
Join us and get 'Up To Speed' on the Groundbreaking #Science of #WomenAthletes on the next #HealthStorytelling Author Q&A w/ @MarynMck and her guest, award-winning journalist Christine Yu @CYU888.

LIVE on X & all platforms.
Riverhead Books

New study assessed sleep quality in 1,600 U.S. Olympians. ~40% were classified as 'poor sleepers.'

Takeaways:

(1) there are a bunch of reasons hard training can interfere with sleep;

(2) if your sleep isn't perfect, you can still make the Olympics.
outsideonline.com/health/trainin…

When it comes to #running ,🏃‍♀️the best performance enhancer isn’t something you can buy, by Alex Hutchinson theglobeandmail.com/life/health-an… via Globe Health

🤣

Study: do 4 sets of each exercise with one leg, 1 set with the other leg. What happens?

More muscle gain + fewer non-responders with 4 sets. But strength gains were similar.

Some subjects did better with 4 sets, others with 1.

Conclusion: it depends.
outsideonline.com/health/trainin…

The WMS just put out new avalanche survival guidelines, along with a hair-raising case report of a snowboarder in Austria who was buried for 20 hours under 7.5 feet of snow... and survived. ⬇️ outsideonline.com/health/trainin…

What is the most efficient way to run according to science?

Find our in our new super comprehensive FREE review with meta-analysis: link.springer.com/article/10.100…

Key findings in the fig below, but many more details & applications in the paper

Short thread below

#running #science

I used to be very skeptical of the 'soft' science of sports psychology. Then, thanks to work by Samuele Marcora and others, I became a convert. But maybe I became a bit too credulous. A recent meta-analysis reminds me that the evidence is still thin. ⬇️
outsideonline.com/health/trainin…

Cool study: Shalaya Kipp et al. find that sports bras at self-selected band tightness interfere with breathing mechanics, increasing oxygen consumption by >1%.

Even cooler: Insta video of her swallowing the balloon catheter to measure internal pressure.⬇️
outsideonline.com/health/trainin…

I had a lot of fun bantering with Chris van Tulleken 🏳️‍🌈 and Dr Xand van Tulleken 🏳️‍🌈 for their new podcast season (in which I appear in episode 5 on endurance). Worth a listen!

Nice summary from Daniel Plews of the existing evidence (or, as it turns out, lack thereof) that more carbs leads to better endurance performance.

My take: picking up subtle differences in long-endurance performance is hard, so it's worth keeping an open mind about the question.

NEW BLOG: After some recent blogs, looking into CHO dosage and performance was the logical next step. Surprisingly few studies, and most certainly don't point towards the dose-response relationship many believe.
endureiq.com/blog/the-more-…
Alex Hutchinson Tim Noakes Ed Maunder

Paul Ingraham (PainScience.com) & Alex Hutchinson
Exploring the ‘benefits’ of cold water immersion 🥶

painscience.com/articles/cryot…

sweatscience.com/ice-baths-for-…

Royal Canadian Geographical Society John Geiger