Race Weight For Runners - Does It Really Matter?
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- čas přidán 25. 10. 2018
- There is no magic number on the scale for a runner's race weight that guarantees incredible performances. But does your race weight really make a difference? Coach Elizabeth breaks down in this video what race weight is, how to get to yours, and how your race weight effects your results. Each runner has his or her own ideal racing weight. In almost every case, a runner's optimal racing weight is the lowest weight he or she can attain without overtraining or consuming too little energy to support optimal running performance and recovery.
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I started at 393 on Jan1, I said to myself that I wanted to run a half marathon at the end of the year. Fast forward to now, I can do good solid 5 mile runs and I’ve dropped 60 pounds. Goals! A lofty goal but hey, let’s get it done!
Wow- that is seriously impressive! Well done, and good luck with the rest of this year's goals
Someone asked, I’m done about 70 and reached 8 miles. Progress!
pvtricky07 awesome! where are you now in your progress?
MidnightWalker '03 well I did my first half and it was really rough. Hilly course, 85 degrees 100% humidity. 3:19:57 was my time. I signed up for another in less than a month. I plan to take 30 mins off my time
pvtricky07 nice! Keep up the good work!
Am a ballerina, my weight used to be 52kgs, after 5 years into running, as a marathon runner and ultra marathon runner.. I train and eat well for my long runs.. My weight now 55-56kgs and I run better without getting tired for 42km/26.6miles.. So you’re right weight is just a number, as long as you feel fit throughout your whole run, tats your great weight, Tq for this video. Good explanation. Really helpful! If you want to Be a great runner, Never go diet, eat healthy... 🤜🏼🤛🏼
The most non BS comprehensive advice about weight lost that I have seen. Great stuff!
Thank you!
Impressed that you shared a video on this important topic given the emotional connection you personally disclosed.
I love this. I run 100k-100 milers. Training went downhill this past season and gained around 20lbs. I just started a new nutrition plan and started a 30 day Challenge with T25 to get back in the game.
(Elizabeth here) - welcome back, so happy to have you doing the 30 day challenge with us. Glad you liked the video.
Great video. Love the advice about being happy about yourself rather than chasing the ideal. Good nutrition advice as well. I am 164lb 5 10 martial arts student who runs, slowly, for fun.
This is really good, healthy advice.
Excellent to start with what NOT to do and the pitfalls. We want to lose weight the right way!!
Peace be to you! I found this valuable! Thanks! I want to get to 145 lbs (63kg) by March for the Rock and Roll in 2019.
Great talk, crucial topic for all of us that is barely addressed, thanks so😍 Btw for female athletes, Are you considering to give a talk about amenorrhea, how to overcome it? Hormone unbalance caused by stress of running long distances? i've been struggling for several years now, I'm wondering if other athletes are having same issue. Have a great day!
Superb advice. Thank you.
(Elizabeth here) - Thank you, Adam, for the feedback. I appreciate it.
Wow what's an eye opener!
This was outstanding!
(Elizabeth here) - WOW... "outstanding" - thank you. I don't think I've ever had such a high rating on my videos before. I appreciate the comment, Paul.
Great tips!
(Elizabeth here) - thanks Ashlyn - I appreciate you taking the time to leave a comment.
Excellent video. Weight correlates to performance, fact. The point of diminishing returns is key to figure out on an individual basis and no target weight should be achieved by risk laden methods. Run and train smart.
(Elizabeth here) - thank you so much James. I'm glad you see the importance of individualization and the fact that at some point... there is such a thing as too thin.
Dat intro is my jam!
I'm glad to hear that "peaks and valleys" part. I definitely fluctuate throughout the year depending on if I'm training or not... that being said I am 5 ft 5 in tall and 128 lbs currently I'm definitely a mesomorph... However, my best race weight was postpartum after having my daughter... I was training for a half-marathon for the fall(she was born in the spring that year) I was breastfeeding and training and I could barely keep any weight on I had reduced to 118 pounds at one point but had my fastest 5K of 21 minutes 48 seconds. I was eating upwards of 3000 calories a day sometimes 4000 depending on if I had a long-run that day...3000 calories was a daily thing though LOL. At this point, I wasn't counting calories to make sure I was under, I was trying to make sure I was getting enough calories for training and breastfeeding at the time which was really hard to try and calculate. Besides a bought with plantars fasciitis, I felt really good though and still had a lot of energy... I feel like this was my best race wait however, I can't see myself getting down to that again not without losing muscle mass which I have gained through The Run Experience strength/run training programs and refocus on protein... Thanks for another informative video with great tips!
(Elizabeth here) - the peaks and valleys keep us healthy and in many cases, a bit more motivated to tighten the reins a bit when we have to. Kudos on staying healthy throughout your pregnancy and then safely returning to training after. Good for you for making sure you were getting ENOUGH and taking care of both you and your baby. I should have mentioned in the video... your ideal race weight CAN change. Its a flexible number. Thank you for your comment and for sharing your story. I love reading these. Best of luck with the running ahead.
@@TheRunExperience thanks Elizabeth 😉 great name! I feel like I should add that, I've definitely suffered on the other end too. Trying to get my weight down and being obsessive with the number and getting too low and underweight. It's easy to get caught up and I'm glad you mention that too. Not since high school for me.
Very nice video, thank you I will try to do what you say.
Thank you for taking the time to comment.
As always your videos are great. I'm training for my second ultra(50 miles), I found very hard to diet when I'm running 50-60 miles a week. I'm currently about 10-12 pound off my "race weigh". in the las 2.5 years I went down 65 pounds by a combination of low carbs and intermitting fasting... but again I can do that only during tapering and recovery weeks. . do you have any advice?
Lionel sanders is someone that comes to mind and his obsession with his diet and race weight heading into kona.
(elizabeth here) - I LOVE LIONEL!! His videos are honest and raw. He completely fell into the too-lean trap and really suffered for it.
That was a great qualified definition by race weight.
Thanks Edward :-)
thanks.
So after injury last year I out the weight back on, almost back to weight from last year. Lost 3 stone and feel so much better for it, just a bit more and I’m there
Be strong and healthy, not skinny. You are asking a lot of your body, no need to starve it.
(Elizabeth here) - exactly. I see people comparing all runners to the Kenyans and that just isn't realistic. They aren't elite because they are super lean, they are genetically gifted, work their butts off and have a very specific body type that works well for running. One thing (running fast) isn't a direct outcome for another (being skinny).
Agreed!
Best advice
Interesting topic ---
Thank you
You're welcome - thank you for tuning in.
Thaaaaaanx
I ran 4:54 mile at 160 in high school, now i'm a fat 245'er that hasn't ran in 16 years 🤣. My fastest time with a month of running has been 9:30, I did complete a 10k recently though! Kinda sad looking back but it's the perfect time to get back in shape!
All runners (good ones) are borderline underweight. BMI's of 19 or under are the norm in pro ranks. Mo Farah's BMI is 18.5, for example. Once you start getting under 18 BMI problems can occur.
I think a BMI around 20/21 is perfect for normal "Everyday" runners
I'm 5'8 and 77kg. I've always enjoyed lifting weights but for the last 6 months ive been really getting more into running. I'm at a point now where i want to run quicker without losing too much muscle mass. My goal is to run 5k in under 19 minutes so once I so that then I'll stop losing weight. For the first time in my life I'm willing to actually lose a bit of muscle cause im really enjoying running.
Hey Dingo, we never want to lose muscle mass. Just always make sure you're eating ENOUGH. As long as you eat enough while amping up your workout you'll maintain muscle mass and lose fat.
@@TheRunExperience thanks for the tip. Great channel by the way.
I've just come back from a midweek run and have had a second peice of cake. Why the heck am I watching this?
I do have a question. What if you don't feel hungry should you still eat cause sometimes I only eat once a day if I rely on my stomach to tell me when I'm hungry
i am 165 cm tall and have chest size of 40 inch. what should be my ideal weight for marathon runner
Ideal BMI for a female marathoner is 18.5. For a male its 19. Ideal BMI for female triathlete is 20 for a male its 21. Every 1 lbs of body fat equals 2 minutes in speed gain. Lean equals faster
One word answer. Yes.
What's the ideal weight for a 5'10-5'11 16 year old track athlete? Because I'm 220 now and track season is in a couple weeks and I want to be faster. And do you know how I can cut down to that ideal weight/ what specific foods I should eat? Thanks and hope to hear back from you!
Probably around 154lbs
HOW DO YOU TREAT INFLAMMATION IN THE THIGHS
I had a Golden Grahams cereal bar before my 10k today.
Great video! I had to start ignoring all of the BMI charts and articles talking about "ideal" race weight. Even with a 31" waist, I'm still considered to be 30 to 40 pounds overweight according to these standards!
👍 thank you ! Time to eat better
However, 224 and 6' 1" is a little much.
I saw an article this morning from the New York Times that's relevant to both this video and the guest from the 10/25/18 Live show, Brad Stulberg. The article is about Allie Kieffer, who finished fifth in the 2017 NYC Marathon. www.nytimes.com/2018/10/27/sunday-review/allie-kieffer-weight-marathons-body.html
I pend between 198 and 201 which is too heavy for running but I am the only one to blame for eating crap every second day. But the more I train the faster I run so I guess that weight isn´t so important as someone think it is.
I've been running for 4 weeks now (had to do one week twice and I might have to do it again). I'm new to running and I'm tryin to do couch to 5k. I'm 285lb haven't exercised in years but my goal weight is 150. Today I tried to do my run in 86 degree weather and couldn't even do it all I was off the first time (doing 90sec jog and 90sec walk) when I tried to do it again I had to stop I looked at my timer and found that I still had about 40 seconds (secs) left. :/ I want to get down to my goal weight and be able to run 10 miles twice a day. I really need some tips! I still have trouble eating less too sometimes I'm not hungry and other times I'm starving. I can't drink a gallon of water a day no matter how hard I try.
Please if you could help me I would really appreciate it! I'm tired of being so overweight I need to drop 135lb I exercise 3 times a week trying to stay in zone one but it's hard it had taken me over 30 minutes to do my workout, warm up than my jogs but now it's going down the last one I was able to complete was the first one of week three (5 minute walk warm up (same for the cool down), couple minutes stretching, 90 sec jog followed by 90 second walk (do that twice) than 3 minute jog followed by 3 minute walk (do that twice as well). For some reason it's getting harder to do this program. It's an 8 week program! My calves are always hurting and I don't know what to do or if that's even normal. ☹️
have you still been running?
If you can't see your abs, you may want to drop a few pounds to hit your race weight.
I'm a little late commenting, but one thing that helped was closing the kitchen after 1900 hours.
Race weight is extremely important for speed. At 187lbs (basic training) I ran 6 minute miles. My pt score for the timed 2 mile run was 12 minutes and 9 seconds. That was my all time best. Now I'm fat as hell at 205lbs and I can't run faster than 8 minute mile and my 2 mile runs are over 18 minutes. So yeah, for me being less of a fat ass makes me a beast at running. Don't believe me? Go ahead and run with a 10 or 20 lb dumbell and tell me how well you do in your runs.
Edit: fixed mispelled words
Avoid processed food.
I disagree. I weigh 210(non muscular) at 6ft and I can really feel it pulling me down. Obviously there's no exact weight for optimum performance but didn't we all expected you to conclude with a range of weights for corresponding heights for efficient running?
A BMI around 20/21 is a good average for runners
Yeah the advice is probably geared more for people who are already thin and obsessing over 10 lbs. I'm 231, and I notice improvements in my time even with relatively mild weight losses. I'd be flying if I lost 40-50 lbs. That said, I'm more recreational anyhow and just run for fun.
Healthy yes, but you can never deny a light weight is so much better, maybe with some extremely rare exceptions who knows, but in general we always see olympic runners as if they are borderline starvation, 52-58 kg, also I HATE CALCULATIONISTS, those who count every single calory like bro, I'm in for some healthy diet and prioritizing some foods over others but not to that extent.
Thanks for the video
You hear it all the time because it matters. Nothing guarantees an incredible performance, but it definitely helps. Look at Kipchoge, Farah, Bekele, Cheptegei. I get you have your aversions, and eating disorders are very real, but a) shouldn't get in the way of science (4min30 disclaimer), and b) eating disorders also includes eating too much (and seldom discussed, given the obesity epidemic SAD diet in much of the western world). Most people I think could lose a few, myself included, and if running is the motivator, then why not.
Earlier this year I tried losing weight by fasting and killing it on my indoor bike. I ruined my knees but I’m getting faster by eating more lol
What’s a good pre and post nutrition plan for half to full marathon races?
The thing is you may "think" being "X" weight will make you faster but being at "X" weight may very well have more negative consequences than positive.
Not everybody can be HEALTHY at a typical elite male 5'5-5'9 / 115-135lbs. While it may be possible to drop a lot of weight it doesn't somehow by default mean you'll be quicker. GENETICS believe it not plays a MASSIVE role in running performance.
The "best running weight" is the lowest weight you can attain while maintaining your health (Not being anemic / malnourished, etc..)
Perfectly said. And physically healthy and mentally healthy can be two very different things. A lot of times, runners will starve themselves to get lean and they are NOT mentally healthy. It can be just as, if not more damaging than all the dieting.
Do I still have this running speed in me I'm 22 years old now? Okay so is a long story I gain about 40lbs from 145lbs to 185lbs 5 feet 11, 22 years old. Today my 10km suffered to 42:10. My best running time are
800m 2:20
1500m 4:45
2000m 6:43
3000m 10:25
5km I'm not sure I forgot
8km 29:30
10km 37:28
Can I still go back to my original running times? I miss being a fast runner.
Kind of information that says much without saying anything. It would help if she would get down and do some squats to demonstrate the actions needed for weight loss.
😂😂
Overall I enjoyed this video, just wished you actually gave a range instead of the sorta figure it out for yourself. I'm running more these days and realized that I run lighter and quicker when I'm 128-132lbs and I'm 5'6. That's about 1.9 - 2lbs per inch. When I'm 132lbs and in decent shape, I run 1 mile around 4:30 and half marathon around 1:15:00 ish, but when I'm 138 or more, I struggle to run 1 mile under 5:10. The half becomes a nightmare.
Wait a minute bro. Who measures weight by the inch.
i mean, rn im 185 pounds so if i was 135 I would be flying fr
If you are eating WFPB, you have to eat so much food that there's just no time to eat low quality foods.
lol, peanut butter and dates?
At 5ft.10 inches tall, a lean man can be a great runner for distance and speed at 150lbs, very lean muscle mass.
Body composition is only (1) of MANY factors that determines rather or not an individual can be a good distance runner.
leaner = faster = more likely to get stress fractures.
nice inner top
Do you have a before and after picture? Have you had a serious weight issue?
Studies have shown on average you gain about 3 seconds per mile per pound lost. I don’t know how that can be stretched out to an 11 minute video.
The lighter you are, the faster you go.
James Ball well no, if you get too light you will lose strength, become weaker and will most likely end up injured. And your stamina will turn to trash
yes, probably don't want to go any major wt loss program just before or during train up for a long race (half or beyond) ---might affect your results
@@toomuch9762 AMEN!! Lighter isn't always better. Well said.
Sure, you can see a lot of fat ppl in competitive running. Try run with 200lbs.
Generic and useless info
Don't be a Weight Supremacist!!