Should I lose any more weight?

Definitely

I'm 6'2" and 192# and my best mile recently is 6:06

I figure if you get it down to zero or so would be ideal

You're fine weight wise. Losing a few pounds won't really do much.

I suspect you'll not see much more of an improvement...I would look to shift my attention to better quality training, nutrition and recovery. That's where the magic will happen for you!

Idk if this is a troll or not but in case it isn't.

No, it would not be healthy. It may be beneficial in the short term but the facts about malnutrition especially in female athletes show that the the damage done to your body far outweighs the few seconds dropped. If it was the difference between a 4:24 and a 4:20 okay maybe that might be something. But a 6:04 mile would be more improved by proper training and the nutrition that will allow you to transition that training into improvements.

this thread is useless w/o pics

I feel like the Female Athlete Triad is always conducive to tippy top performance, especially over the long term.

LaurenK wrote:

I am 5'1 and 52kgs. Would it be healthy and beneficial to my running for me to lose any more weight? Realistically, how much faster would losing 5lbs make me? My best mile so far is 6:04 which was a couple of months ago.

I'm giving you a 0/10 and it's not cool or funny to troll about weight loss and female runners.

If this was a real question, the answer to increasing your speed would be in your training, for which you provided no information. Eating healthy and training correctly will result in the right weight for a runner to be.

this is bad trolling wrote:

LaurenK wrote:

I am 5'1 and 52kgs. Would it be healthy and beneficial to my running for me to lose any more weight? Realistically, how much faster would losing 5lbs make me? My best mile so far is 6:04 which was a couple of months ago.

I'm giving you a 0/10 and it's not cool or funny to troll about weight loss and female runners.

If this was a real question, the answer to increasing your speed would be in your training, for which you provided no information. Eating healthy and training correctly will result in the right weight for a runner to be.

Yeah I know it's not cool /: Why do you assume I'm a troll? Is it because I'm not running 4 minute miles like the rest of LR or because you don't actually believe a female would post?

Yeah anyyyyyway.... I run about 30 MPW. Each week I include tempos, sprints and a long run. I'm already eating healthy, getting 8 hours of rest a night and I naturally maintain my weight and have done for about a year and a half. Eating healthier, resting more and training harder in workouts managed to get me down from 6:50 in 2015 to 6:30 last year and now eventually very nearly sub 6 this year. I have been running for four years. I feel like I've hit a plateu with training the last month or so as I cant get close to my lastest PR and I was genuinely wondering if losing a couple of points off my BMI would benefit me.

Pics?

I yearn for you. Can I be inside your friend zone?

Run more. Run the easy stuff easier. Run the hard stuff hrader. Do strides sometime during easy runs. Consider finding a group to work out with. You're already pretty small, so diet is probably fine, unless its already too low on calories and the proper nutrients. The mile is primarily an Aerobic event, so you'll need to build mitochondria and increase efficiency.

So, agreed with those above. Run more, train better. Consider tracking your diet so that you can understand exactly what you're putting in and see if you can make some beneficial changes. Don't calorie restrict now though.

I don't calorie restrict. I eat about 1.8-2.5k calories a day to maintain weight and I don't really have any desire to lose any more weight because it makes me look and feel awful. I know I'm not malnourished because my bloodwork and nutrient profiles are good and my diet consists of lots of protein, good fats and veggies (mainly fruit than veggies because I prefer the taste). I was just wondering because I heard that losing one pound takes a few seconds off your mile so I was wondering that maybe if I lost 3-4 lbs of belly I could stand to lose, then that would be my key to sub 6 considering I already am chilling out on my easy runs and going hard on my hard runs.

Either way I am working on building milage so that I can lengthen my tempo runs which I'm hoping will help me aerobically.

LaurenK wrote:

I am 5'1 and 52kgs. Would it be healthy and beneficial to my running for me to lose any more weight? Realistically, how much faster would losing 5lbs make me? My best mile so far is 6:04 which was a couple of months ago.

Weighing 5 lbs less will not make you faster. Improving your aerobic and anaerobic ability, eating a proper diet, improving your stride frequency, etc will improve your running ability more than losing 5 lbs.

Your mass is fine if you feel good/strong. Increase your mileage if you want to improve.

OK, so I'm assuming this isn't some poor attempt at trolling and your questions / comments are legitimate.

As I alluded to previous, at your weight the magic happens when your diet is good, your training is quality and your recovery is sufficient. Loosing more weight whilst *may* give you some short-term performance improvements will, more than likely, end up with you actually running slower and / or getting injured / ill in the medium to long-term.

You state you run around 30 mpw with speed, tempo, long runs etc. What is your typical week? Can you outline what sort of runs you do on each day (volume, type of run, RPE etc.)? How long have you been running? Do you do any strength training?

You don't need that much protein. Eat some carbohydrates.

Run Doctor wrote:

LaurenK wrote:

I am 5'1 and 52kgs. Would it be healthy and beneficial to my running for me to lose any more weight? Realistically, how much faster would losing 5lbs make me? My best mile so far is 6:04 which was a couple of months ago.

Weighing 5 lbs less will not make you faster. Improving your aerobic and anaerobic ability, eating a proper diet, improving your stride frequency, etc will improve your running ability more than losing 5 lbs.

It probably will. Those are not exclusive things.

You do know that fruit and veggies also contain carbs?

RUCrazy wrote:

OK, so I'm assuming this isn't some poor attempt at trolling and your questions / comments are legitimate.

As I alluded to previous, at your weight the magic happens when your diet is good, your training is quality and your recovery is sufficient. Loosing more weight whilst *may* give you some short-term performance improvements will, more than likely, end up with you actually running slower and / or getting injured / ill in the medium to long-term.

You state you run around 30 mpw with speed, tempo, long runs etc. What is your typical week? Can you outline what sort of runs you do on each day (volume, type of run, RPE etc.)? How long have you been running? Do you do any strength training?

I use myfitness pal to hit calorie foals, nutrient goals and macro goals. I use their basline reccomendations (50% carbs, 30% fat and 20% protein) i'm more interested in long term sucess than short term. I have been running for four years, started from stratch and never had the privelidge of starting during development and having coaching unlike most people here, I assume that's why people thought I was trolling.

Prs: mile 6 / 5k 22ish

Typical training week

Sunday: 8 mile long run (9:00+ pace)

Monday: 4 miles easy 9:00 pace

Tuesday: 3.5 mile tempo run 7:50 pace

Wednesday: 3.5 miles easy 9.00 pace then 10-15x100 repeats

Thursday: 5 miles easy 9.00 pace

Friday: either 400 repeats (6.00 pace) or 800 repeats (7.00 pace) with one mile warm up one mile cool down at easy or recovery pace (9:00-11:00 pace) will aim to get 3-5 miles of speedwork these days

Saturday: rest or very light recovery (light biking)

Been running since may 2013 so just over four years. Occasional strength training i am extepremely casual about it, do not have a routine nor do I enjoy it. When I feel like it I will do bodyweight exercises (squats, planks and pushups). I am very minimum with it aswell. 3x100squats, 30x6 pushups, plank for a couple of minutes when I get bored.