Running A Sub-4 Minute Mile: What's The Average Life Expectancy Increase?
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- Опубликовано: 28 май 2024
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Paper referenced in the video:
Outrunning the grim reaper: longevity of the first 200 sub-4 min mile male runners. bjsm.bmj.com/content/early/20... 
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4-minute mile is vastly more elite than the top 2% of VO2 max.
But yet, still only a ~5yr increased average life expectancy...
That was an interesting video, thx. I was a good long distance runner so I get 4.7 years extra I hope. My BP and pulse are still very low and I am 74 years old. (urology not good though)
anecdotal but coming from the track and field world myself, many of the best distance runners I knew have died in their 50-60 due to heart failure. I don’t know a single long-lived distance runner.
Potentially further illustrating the point that overtraining could be a limiting factor for longevity (i.e. living to 120y and beyond)
Yup. Jim Fixx. Jackie Joyner... the list is long.
Which raises the question. What’s better? To live a shorter life with many sparks? Or a longer life to the letter. Many would argue the former.
@@AdamStuart1 Quality of life over quantity of life.
Olympic Male Marathoners from the 1920s to the 1940 were studied. They outlived the general population by 4.7 years. and lived longer than the male high jumpers, sprinters, and discus participants. Sprinters died earlier than the general population by about 9 months. Women sprinters fared the worst, dying 1.6 years earlier than the general population.
I have looked at all the things people over 100 attributed their longevity to (or advised people to do), and tabulated them. It gets difficult because you have to decide what fits in what category, because people will word things differently.
1. happy disposition/joyful 11 people
2. travel 9
3. eat well/sensibly 8
4. help people/fundraising/volunteering 8
5. humor 8
6. dance 7
7. good spouse/gratitude for good spouse 7
8. paying attention to what is going on 7
9. walking 6
10. accept challenges and persevere 5
11. being good 5
12. having good genes 5
13. being active 4
14. active in interests 4
15. passionate about projects, heart & soul 4
16. don't worry 4
17. forget wealth 4
18. fun-loving 4
19. happy with yourself/your life/laugh at yourself 4
20.listen to people/different points of view 4
21.singing 4
22.stay busy 4
198 different things were mentioned.
The exercise ones were:
6-8 tie dance
9.walking
13-22 tie singing (sort of exercise. Exercise for the diaphragm and lungs)
24-33 tie swimming
34-61 tie exercise (non-specific), golf, yoga
Maybe they should study how long dancers live.
Obviously, they can misattribute their longevity to the wrong things. And we really should compare this list to what people that only make it to 70 say, ideally born at a similar time.
Very interesting!
Interesting comment thankyou. And of course when you study these long lived populations they have a higher prevalence of genetic characteristics and other features, leading one to wonder what is causal.
Hey Mike, I guess because I click on CADT so often RUclips put your interview with Hannah Went on my feed. That was a really good interview with your charming self. Also, it's pretty revealing. From wandering aimlessly around America to becoming a burgeoning YT star is pretty remarkable. Buying a house in Boston? Go west, young man! Just kidding. But I used to live in San Diego, and there is something to be said about sunshine and its effect on a positive mood and not having weather complicate your life. I only moved back to NYC because my San Diego girlfriend got a good job here. I hated coming back to the crap weather and the noise, but N.Y. is definitely a more stimulating environment to live in. I subscribed to Hannah. She is a very impressive young lady.
Ask Pheidippides about running a four-minute mile.
I'd never heard of Dr. Roy Walford. Good stuff. Thanks for that.
Hi Paul-I'm actively considering moving out out Boston by next fall, and indeed looking to sunshine-rich states for the move.
Roy Walford is/was great, and a huge inspiration for my career.
Any studies on hill steps incline running/walking ?
Will you ever do a mega guide (free or paid) where you outline everything that actually matters in regards to increasing life expectancy based on your experience and tests so far? Things such as: which supplements to take, important lifestyle habits, what to eat, etc.?
HI @GuitarTabsYT, definitely. This is currently a side gig, but the goal is to do it full time, where I could make the mega guide (probably in a book).
Living longer is only good if that person is still in reasonable health. Living longer and being sick during that time is only prolonging the torture.
Looking the graph it’s noticeable that absolute life expectancy isn’t much difference to the general population, strongly suggesting that physically fit individuals “square their mortality curve” shortening their period of frailty and ill heath before dying. From that I would say keeping your METs above 10 was a good thing.
Good point @davidgifford8112
Healthspan and lifespan are almost always highly correlated though. Generally, if you die of natural causes, the last 10 years are the worst regardless of the age you die.
Hmm kinda hard to run sub 4 minute miles while being sick all the time
You'd get more data from 1500m races,as there are relatively very few mile races .
Thanks Leo
I don't have access to the paper, but in matched case studies, unless the matching is done very carefully, its easy to cloud the results. I think Mike mentioned in the comments age and sex were matched, and if that's all that was done, then that's very simple matching. There is already a decade dependence in the abstract, and taking the first 200 is a reasonable choice but nonstandard approach. These types of papers are just clues to a greater picture.
Yep, I agree, thanks James
...but what is the best Training for longevity? Are there studies for longevity Training?🤔
I think that's an individualized question-some may be able to handle high training loads with positive impacts on health (and potentially longevity), whereas others can't.
I'd say the amount of exercise that can be consistently performed for a long time, using compound movements, that provide a CV stimulus (circuit training, but also HIIT), while not falling into the overtrained phenotype (low HRV, high RHR).
I prefer running a 4 min mile vs a 5 because its one less minute of torture
What was the definition of "Extremely fit"?
When they say matched to non-athletes, are they matching to people who don't smoke? I'm assuming that anyone who could run a sub-four minute mile didn't smoke.
Hi @NancyLebovitz, the paper says that they were matched based on age and nationality, so unfortunately, smoking status wasn't likely included.
Correlation vs Causation (I can run sub 18 min for 5km so I hope true though)
Yes, it's definitely a correlation, but there are other papers, too, which show a relatively higher VO2 max is associated with around a 5y higher life expectancy.
The only way it is possible for a human to run a mile in 4 minutes is to cannibalize his upper body muscle mass to an extraordinary degree. Such people should not be considered all around fit. Some how the opposite is obvious, that strongman competitors and NFL lineman are not dispositive of the benefits of strength building. Perhaps because it is less apparent that the elite mile runner is sacrificing overall health for a competitive edge. The world needs a VOZmax like number that does not penalize people with extra muscle mass.
And before everyone goes out and tries this or starts running, read the Jim Fixx story. Get yourself checked out before embarking on something like this or even close to this.
Ironically it would probably take a vibrant person 4.5 years of training to hit that goal of a 4 minute mile... Or at least a sub 5 minute mile.
Assume that all the needed Training time is more than the 4.7 additional years. 🙃😉 How much Training did this running Take? Maybe HIIT is more effective?🤔
100% agree!
Some of us love to run. It makes me happy :)
@@christopherbrand5360 Yes, endorphins make us Happy!👍🏻But what would you really do with 4.7 years more life expactancy? More running, because its making Happy? 🤔😉 I think normal Cardiotraining like running in combination with HIIT gives an optimal Training for more life expactancy, for those who like doing other things like running. HIIT is better for more hGH and maybe other Hormons like Testosteron.🤔
Not if your training is like an olympic sprinter from he 1920 -1940s. They were studied. They died earlier than the general population and the olympic male marathoners outlived the oliympic sprinters by 5.6years on average. Olympic Male Marathoners outlived the general population by 4.7 years on average.
@@jackbuaer3828maybe they did'nt know Maximum Pulse Formular and trained over, less or no carbohydrate, no Omega 3 Acids, makes Heart desease.🤔 Combining normal Cardiotraining with HIIT gives fast Muscles and good VO2max.
Running A mile in less than 4 minutes is running as fast as a cheet or a lightning bolt and not everyone can do it.
Jim Fixx was one of millions of Americans who started running in the 1 960s, 1970s, and 1980s. Unlike other runners, however, Fixx wrote a best-selling book about running and, ironically, died of a heart attack at the age of 52 years while running.
Running a 4 minute mile is sprinting all the way.
Thx Prof.Lustgarten for all these valuable and unique informations.
Thanks @abdelilahbenahmed4350!
Something about this just seems off.
In what way? Not a long-enough increase for average life expectancy?
@@conqueragingordietrying1797 statistical life expectancy for elite athletes just does not seem that good, as I understand these papers.
Running is destructive for the body. Lots of wear and tear on the joints.
I'm not disputing that runners live longer than genpop, but better to be an above average HIT lifter than a world class runner.
Saying this is a bit of a reach. There’s nothing you can do in this world that doesn’t wear your body, for some reason running keeps my blood pressure in the normal range. I used to only lift weight and eat very healthily but my blood pressure was around 150-160 and currently despite eating a ton of processed foods, weighing 240lbs, my blood pressure is still normal in low 120s (123 this morning). If I start eating the way I used to eat last year I’m pretty sure I’ll be below the 110s.
Evidence? I am surely biased (a runner) but all of the research I have seen shows benefits for joint and bone health from distance running. Happy to provide citations if you have limitations to searching the literature yourself.
Power Athletes and Sprinters die earlier than endurance athletes in the few studies on the subject. Now maybe a recreational HIT participant may do better than someone who is a power "athlete" that trains HIT with much greater duration and intensity?
@@christopherbrand5360 As long as someone's biomechanics are sound, however not everyone has sound biomechanics, which I'm sure you can tell by watching other local runners.
Yes, resistance in general is the best approach to avoid the wear on organs
Hi Michael, Did you ever try semen retention, and if so, does it have an impact on the biomarkers of aging? Already from ancient times they connect it with vitality and life extension. The NOFAP community is huge.