Take 30 pound weights and try to run. This will get you an impression how much easier it will be if you lose this amount of weight.
Take 30 pound weights and try to run. This will get you an impression how much easier it will be if you lose this amount of weight.
I’m 6’2” and went from 20:10 5K to 18:50 5K by dropping 10 lbs from 185 to 175 with no change in mileage or training. So for me the benefit was around 2 seconds per pound per mile. I was 32 years old at the time.
hmmm
6'2 200? You weigh 100lbs more than Daniel Wanjiru!
fatsdominos wrote:
this trolling is almost worst than the kind who said i'd have a knitting problem down the road (which I dont btw I can stop knitting whenever I want, I just choose not to)
Anyone have any serious estimation what increased mileage (40-50 mpw) combined with some weight loss?
It's the weight loss that will be your biggest improvement in times. Dropping weight improves VO2max, LT, lessens impact forces, etc.
For about a 10 year period I raced at 5-7, 178 lbs (former college football player). I ran about 40 mpw - increased to 50 for one year and dropped a few seconds from my 5ks/10ks but increased my injury susceptibility.
About 5 yrs ago, I went on a major calorie restricted diet because I couldn't eat as a result of stomach ulcers and dropped ~23 lbs in one month! My times dropped dramatically - about a minute a half in the 5k and two and half minutes in the 10k. Couldn't believe it - I was running faster times with less effort it seemed (I Iooked lean and felt like a flyweight). My mileage was kept around the 40 mpw level. But it was short lived because once the ulcers healed I gain some weight back to my current 167.
If you're a big/heavier runner to begin with there's no substitute for weight loss.
fisky wrote:
The rule of thumb is one second per mile per pound, so if you lost 10 pounds, you would be 30 seconds faster over the 5k.
The effects of mileage are more difficult to anticipate.
The rule of thumb (originally from Tom Osler) is actually "2 seconds per pound per mile". A secondary rule of thumb for the Marathon only is "one minute per pound over the Marathon distance."
I swear to you I am not a troll. Just dropped my 5k time significantly over last year and broke 15 for the first time. I'm 5-7 pounds heavier than I was last year. Recovery is just as crucial to training as the training itself, and when I was lighter I wasn't able to recover as well and was just flat for all of your races
Track is back wrote:
I swear to you I am not a troll. Just dropped my 5k time significantly over last year and broke 15 for the first time. I'm 5-7 pounds heavier than I was last year. Recovery is just as crucial to training as the training itself, and when I was lighter I wasn't able to recover as well and was just flat for all of your races
What was your height & weight before you gained the 7 lbs?
Last season: 126/7
This season: 132/3
The point is that weight isn't an all encompassing factor. Some people treat weight the same way that they do mileage, assuming certain numbers guarantee success. That's just not true