<h1>
</h1>
How much does weight loss affect improving running performance?
Written/Wicker
Edit/Wicker
Production/Macondo Running Laboratory
Many people start out running just to lose weight, but after running a marathon, losing weight is to be able to run faster.
There are many examples of fat people counterattacking into running gods, such as Chen Ye, a runner we once interviewed, who once weighed 180 pounds, and began to run and lose weight for health, and weighed 145 pounds half a year later. Later, he participated in the marathon, his weight gradually dropped to 125 pounds, and his marathon performance became faster and faster, and he successfully broke 3 in two years of running.
There is also a young man in Beijing, Wang Yang, whose weight has soared to 210 pounds, and after losing nearly 80 pounds after running for two years, he also ran the whole horse to 259.
Another example is Xiamen runner Huang Liang, who is 171cm tall, up to 225 pounds when he is the fattest, and he has successfully lost nearly 100 pounds in a year. Later, because he liked running, he also began to try to run marathons. The first horse ran out of 330, then broke through 310, reaching the standard of national two; the 2017 Wuhan Marathon broke through the third...
Therefore, fat people are the biggest potential stocks for running marathons.
However, if a very fat person tells you that he is going to run a marathon, you should first advise him to lose weight, and being overweight will greatly increase the risk of injury for running.
According to some statistics, the risk of joint injuries such as knees and ankles in people weighing more than 80 kilograms is much higher than that of people under 80 kilograms.
The reason is not difficult to understand, the pressure on the knee when running is about 3-5 times the weight, and the greater the weight, the greater the burden.
Therefore, for runners in the early stage of weight loss, it is generally recommended not to rush to increase the amount and speed of running, starting from fast walking, proper control of diet, after losing a certain weight, feel relaxed and stress-free and then jog, and then to run fast, step by step.
So today we will talk about some of the effects of weight on running.
<h1 style="text-align: left;" How much does > weight loss affect marathon performance? </h1>
Xiaobian has a friend, the whole horse PB305, recently all winter not only piled up the amount of running, but also desperately want to lose fat. He weighs 135 pounds at 175cm tall, and he said that if he can lose another 5-10 pounds, it will be absolutely no problem for the whole horse to break three.
So, how much does weight loss affect improving running performance?
A 2011 Swiss study showed that weight had a much greater effect on running than on other sports. That is to say, running is the sport that needs to control weight the most. And, as the distance increases, the greater the influence of weight on speed.
A 2014 study showed that the body mass index (BMI) of 800-meter athletes was between 20-21, while the body mass index of 10,000-meter athletes dropped to 19-20.
And there is another reason why thin people run fast, that is, they have better heat dissipation ability. Because they have a higher body surface than body weight, there is less insulated fat tissue. Moreover, their bodies use carbohydrate more efficiently.
There is another reason why weight has a great influence on running from the side.
In general, taller people weigh more. Being tall means that the body is less efficient at transporting oxygen because the body spends more time transmitting oxygen. Even if a big runner desperately tries to reduce his weight, it can't change this.
That's why it's harder to see big runners in marathons. Some studies have pointed out that the most ideal marathon runners are about 170cm tall.
Yang Le, a Jiangsu team athlete with a height of 191cm and a running horse that can run to 212, has to say that it is a miracle, and some runners have said that they can apply for the Guinness World Records, and the highest person in the running horse is 212.
It can be seen that for marathon runners, the significance of fat loss has the following two points:
1. Save glycogen and improve running efficiency;
2. Better heat dissipation.
A Japanese running magazine once listed statistics on how much time a runner of different weights can shorten after becoming lighter:
From the table, if you are now 4 hours in PB and 70 kg in weight, if you reduce to 65 kg, your full horse performance can be improved to 3 hours and 41 minutes! Isn't that amazing?
But please don't be too happy too soon, remember that all that needs to be lost in these 5kg is fat, if you lose weight through dieting, it is often water loss or muscle loss, which cannot improve the performance accordingly.
And want to lose fat, when running, it is not that the greater the intensity of the exercise, the more fat is lost; on the contrary, low-intensity aerobic jogging is more conducive to fat loss, why is this? Listen to Teacher Shi's explanation:
Video loading...
It can be seen that if you want to lose fat, you should appropriately lengthen the jogging time, the process of jogging, is the process of aerobic accumulation, but also will bring about weight loss, weight loss will also improve running performance, one fell swoop.
<h1 style="text-align: left;">1kg=3 minutes</h1>
In the marathon world, there is a saying that for every 1 kg of weight loss, the whole horse will be 3 minutes faster. This statement was put forward by Hiroshi Tanaka, a professor at the Department of Physical Education at Fukuoka University in Japan.
This theory comes from the relationship between weight and energy expenditure. Weight loss, energy consumption is naturally less, then theoretically consume the same energy, you can run faster. This formula is more symbolic than universal.
In fact, depending on your own weight, the impact on your performance is also different. Only the better your marathon results, the greater your progress will be after losing weight.
For example, for runners who are also fully powerful in 4 hours, a drop of 75kg to 70kg can improve the performance to 18 minutes, while a drop of 60kg to 55kg can improve the performance by about 22 minutes. Of course, the thinner people have a harder time losing weight than the heavier people.
Although lighter runners can run faster relatively speaking, it is not that the lighter the weight, the better.
When the BMI is below 18.5, the body has the risk of increased injury due to its inability to withstand the intensity of training, and it is also easy to reduce the body's resistance. For women, underweight will inhibit female hormone secretion, causing endocrine disorders, but affecting physiological health, such as menstrual period can not come as scheduled.
Therefore, the improvement of grades is premised, that is, the weight number is healthy.
Japanese experts have shown that weight in the 30s has little to do with marathon results, of course, not too fat; and after the age of 40, the relationship between the two is very close; roughly every 1kg weight loss, the performance even improves by 9 minutes.
Because people around 30 years old run marathons, not only rely on weight and energy consumption, but also have more factors, such as: pace problems in marathon races, problems with improving muscle endurance and strength, and problems with training volume are the key points that restrict the performance of horse runners around 30 years old.
After the age of 40, the marathon tactics are relatively mature, and at this time, the human muscle content and metabolism will decline to varying degrees, once the diet is not controlled, it is easier to be blessed, and it is not so easy to lose weight and even maintain weight. Therefore, people who are older should do strength training to maintain muscle content.
In addition, what affects the marathon performance is more from their own endurance level. The change in body weight also varies with the increase or decrease of training (the increase or decrease of fat). That said, a large amount of training not only improves endurance, but also reduces weight.
<h1 style="text-align: left;"> the ideal weight for marathon runners</h1>
In a study of 14 Kenya male elite runners (average finish time of 2 hours and 7 minutes), it was found that the average height of these 14 runners was 171.2 cm and the weight was 57.7 kg, which translates to a BMI (weight kg / square of height m) of 19.68.
If calculated according to this BMI, taking a 175cm tall runner as an example, the marathon runner should be about 60kg.
In another study of 100 top track and field runners from 1996 to 2011, the BMI of male marathon runners ranged from about 19 to 20, and if the same 175 cm tall runner was used as an example, the weight should be between 58.2 and 61.3 kg.
Therefore, it is often heard from some experienced runners that if the whole horse wants to break 3, even if the height is 180cm, it is best to weigh about 65kg, which is calculated as 20 according to the above BMI.
In terms of female runners, the BMI is lower, about 19 or so, and in terms of girls who are also 160cm tall, they weigh about 48kg.
There is also a formula calculating that the optimal height-to-weight ratio for running a marathon, the body (cm) to body (kg) ratio is around 2.968.
The above is a study of top marathon runners, for amateur marathon enthusiasts, do not need to be too restrained, male runners BMI value within 21, female runners within 20 is a more reasonable goal.
However, weight is not everything. The factors that determine whether a person can run fast or not are: genes, body type, training hardness, and so on.
If you want to pursue results, then weight loss and large amount of exercise are necessary. If you just want to stay healthy by running, you can control your weight within the healthy range.
And, if you're obsessed with the ideal shape of a marathon runner, you might not look as good.
New York photographer Howard, who has photographed more than 100 athletes, showcasing the body types of different athletes, what kind of athletes do you think have the best body shape?
So, when the full horse breaks 3, what is your weight?
Here, come to run punch cards, to comment on running laps, to learn running techniques▼
(Circle cards have been added here, please check out the today's headlines client)