What is Your Best Racing Weight?

Posted on Wednesday, January 20, 2010 10 notes Comments

This is a difficult question to answer. Your weight directly effects your race times. V0_2max is measured in ml/kg/min, that’s milliliters of O₂per minute, per kilogram of body weight. Studies have shown that 79% of the variation in racing speed can be explained by variation in V0_2max.

For a 175 lb male who runs a 3:30 marathon, each pound of weight lost should result in a reduction of one minute in finish time. To estimate the results for different body weights/distances/times, you can use this calculator:

http://www.runningforfitness.org/calc/weighteffect.php

The best way to determine your best racing weight is by measuring your bodyfat percentage. You can use one of the widely available bodyfat scales, which use bioelectrical impedance, or you can have your bodyfat measured in a clinic, using more sophisticated techniques.

Typical bodyfat percentages are from 15-18% for men and 20-25% for women. Essential bodyfat percentages to maintain health are between 3-5% in men and 8-12% in women. Elite marathoners have bodyfat percentages in the 5-8% range for men and 10-15% for women.

If your bodyfat percentage is greater than the typical range, you might want to try to bring it down into that range with a combination of diet and exercise.

If you are in the typical body fat range and want to lose weight to improve your race times, you might want to consider bringing your bodyfat down into the range reported by athletes, 6-13% for men or 14-20% for women.

If you are already in the athletic range, getting your bodyfat down toward the elite bodyfat percentages can be more difficult and should be done carefully, while monitoring your overall health. You may want to see the advice of a doctor or registered dietitian.