What is a Good Weight for Different Distances in Running?
Monday, November 25, 2024
For committed runners, weight is a fundamental part of your running efficiency. Both coaches and dieticians agree that too much body fat greatly lowers running performance, so the less excess body fat, the better your running performance.
However, everyone's physical make-up and capabilities vary so greatly that there is no one ideal body weight for everyone who runs.
The Stillman Table
The Stillman Table provides weight recommendations for different running categories based on the average healthy weight for your height. To use it, first determine your healthy average weight using an online weight chart.Then, apply the following guidelines from the Stillman Table:- Sprinters should be 2.5% lighter than average - about 1.80 kilos or 4 lbs
- Hurdlers should be 6% lighter than average - about 4.00 kilos or 9 lbs
- Middle-distance runners should be 12% lighter than average - about 8.50 kilos or 19 lbs
- Long distance runners should be 15% lighter than average - about 11.50 kilos or 25.5 lbs
Exceptions
While these guidelines are helpful, individual body shape and other factors must also be considered. Many world-class runners weigh at least 10% less than average, supporting the idea that reduced body fat can enhance performance.Efficiency
A runner training for maximum efficiency, speed and stamina should aim to be as lean as possible while maintaining sound strength and well-being. And you'll need to do some experimenting with diet before you find the correct balance between light weight and peak physical performance for you. It is recommended that you seek advice from a qualified dietician to help.Benefits
On average, runners may see a 1% increase in running speed for every 1% reduction in body weight. Consistent training is key to optimising these benefits.At Physio Inq Sutherland we offer Sports Physiotherapy for not only sporting injuries at all levels, but also performance assessments for cyclists, runners, and endurance athletes.
Contact us today via phone (02) 8417 2978 or make a booking online at https://www.physioinqsutherland.com.au/online-booking.
