Players with the same strength, the heavier the weight they carry, the more energy they need to consume when running.
Doesn’t that sound great? The answer to this question is: No, of course, the story is not that simple, otherwise the world record will be broken every day.
Unexpectedly, the weight loss rate of African American athletes who are as thin as bones is only 5 ~ 10%.
The energy consumed by the body during equal intensity exercise is directly proportional to the amount of oxygen consumed.
If the saved amount is converted into speed performance, the 55kg athlete can run a marathon with 3047ml of oxygen and increase the pace to 3:37 / km.
[ideal weight of long-distance runners from theory to practice] BMI ideal weight is the reference data for ordinary people who are not athletes.
So in fact, what is the weight status of the world’s top long-distance runners? We can see that among the long-distance runners in the United States and Japan, the weight value is almost 15 ~ 20% less than the ideal weight of ordinary people.
Suppose a contestant weighs 65kg and it takes him 3 hours to finish a marathon (about 4:16 / km pace), then according to the above formula, the oxygen consumption of the contestant for the whole race is 3047ml.
How much impact does this waste of energy have on marathon performance? Let’s calculate.
Intuitively, when a person runs without a load, compared with running with a 10kg load on his back (assuming that it does not affect the running posture), the answer should be quite easy to get.
So should everyone lose weight? As long as you lose more than ten or twenty kilograms, you can speed up 30 minutes or even an hour.
If the athlete loses 10kg and becomes 55kg, he can save 0.01ml of oxygen per meter at the same pace.
In order to improve, players should not only train hard, but also absorb enough energy to support the huge consumption every day.
Compared with the determination of body fat rate, weight data is easier to obtain.
Players who exceed the recommended value too much should consult coaches and nutrition experts to improve their training and diet…
Excess weight will cause unnecessary energy consumption.
The calculation of ideal weight is not difficult.
[Conclusion] the weight control of long-distance runners is an important factor affecting their performance.
Assuming that running at the same speed without load consumes 2ml more oxygen for each meter forward than running with an extra 10kg load.
Based on Dr.
Compared with short distance runners who need white muscle explosiveness, middle and long distance runners rely on light red muscle weight.
Weight loss can improve performance, but the effect is limited.
Because of the needs of training and competition, the ideal weight value of athletes is different from that of ordinary people.
Finally, he can shorten the marathon performance to about 2 hours and 32 minutes, a progress of nearly 30 minutes! So there is a saying in the market: “losing 1 kilogram can make the marathon faster by 3 minutes!” There is a scientific basis for the spread of the statement.
Within a reasonable range, losing weight can improve your performance.
It is an important reference for long-distance runners to evaluate weight control.
According to the research of American College of sports medicine in the United States, the amount of oxygen consumed by ordinary people when jogging on flat roads is 0.2mlo2/kg/m/min, that is to say, the body needs to consume 0.2ml of oxygen in order to move each kilogram of weight when running one meter per unit time.
The reason should be considered from the composition of the body and the source of sports energy.
If the training method is wrong, resulting in excessive white muscle development and weight gain, it will be an obstacle to long-distance running performance.
[relationship between weight and performance – starting from oxygen consumption] can weight loss improve performance? Let’s just say the answer: Yes, the answer is yes.
In addition, if the body fat rate is within a reasonable range, but the weight still exceeds the ideal weight recommended by long-distance runners, it may be that the body has too much muscle weight.
Should long-distance runners do weight control? Can weight control really improve performance? Let’s start with the relationship between weight and running energy consumption.
Players can evaluate their most suitable weight by body fat rate and ideal weight.
For the female players, the weight loss rate is mainly 5 ~ 15%.
Stillman’s ideal height and weight formula, Frank Horwill, the famous British middle and long distance running coach, suggests that the ideal weight of long-distance runners should be about 5 ~ 10% less than that of ordinary people without exercise, and that of top runners may be less than 15%.