In addition, due to the higher ratio of skin area to body weight, lightweight athletes also have an advantage in terms of body heat dissipation efficiency, allowing them to maintain long-term high-speed running without worrying about overheating and slowing down.
Taking a 65kg runner with a marathon performance of 3h30m as an example, he predicted that the maximum oxygen uptake would be 44.6ml/kg/min.
It is estimated that among the various influencing factors of the minimum fat level required for everyone to maintain physical health, the influence of genes is 64%.
Of course, if you want to pursue performance, weight loss is necessary, and if you want to pursue performance, “That amount of exercise is necessary, which also means that weight naturally decreases.”.
During pre competition training and nutrition supplementation, the weight of your muscles and bones will not change much, but the weight of your body fat is likely to decrease significantly.
In addition, the impact on performance varies with one’s own weight.
It was proposed by Professor Tanaka of Fukuoka University in Japan.”.
Body fat weight levels are influenced by a variety of uncontrollable factors, including age, gender, and genes.
The World Champion’s BMI Index All runners who maintain a suitable race weight have low body fat levels.
From the table, if you currently have a total horse record of 4 hours and a weight of 70 kg, if you lose weight to 65 kg, the total horse time can be as fast as 3 hours and 41 minutes in one fell swoop! However, please don’t be too happy too early, remember that this 5kg can only reduce body fat! If it’s just water loss or muscle loss, it won’t achieve this effect! The Latest Running Standard Weight Comparison Table Each runner has their own ideal race weight.
Therefore, there is no need to deliberately focus on weight.
Only the better your marathon performance, the greater your progress after losing weight.
For example, for runners with the same 4-hour strength, dropping from 75kg to 70kg can improve their performance by 18 minutes, while dropping from 60kg to 55kg can improve their performance by about 22 minutes.
At the same time, statistics were also conducted on the fat content of middle and long distance runners.
When you exercise enough, your weight will naturally decrease and your performance will naturally improve.
There is a popular saying in the Friends’ Circle: Lose 1 kg and improve your overall horse performance by 3 minutes.
By comparing the top 100 marathon runners in the world rankings from 1990 to 2011, it was found that the height and weight of long-distance runners showed a significant downward trend.
However, larger runners have a smaller ratio of skin area to body weight, and their body temperature rises faster, resulting in 42% more heat generation.
The lighter your weight, the less weight you need to lift from the ground with each step, the less energy you consume, and the more efficient your running will be.
This incredible efficiency will be fully reflected when he drives at full power and cleanly races at a 2:47 pace at the end of the marathon.
Taking Kipchaug as an example, he is 1.
You can check whether your weight is up to standard.
At the age of 47, with a weight controlled at around 50kg, he successfully broke 3 with a score of 255.
At the age of 50, he continued to score PB, completing the race with a result of 2h, 38m, 48s.
Hiroshi Tanaka, MD, is a professor in the Department of Physical Education at Fukuoka University in Japan, specializing in sports physiology.
Men’s Standard Weight Table Women’s Standard Weight Table Note: This table is said to be specific to the body shape of Asian people, with a 10% fluctuation.
It was found that the body fat rate of excellent marathon runners was very low, 10.3% for men and 15.2% for women, respectively.
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The following figure is a running standard weight comparison table for amateur runners.
Most of us know that weight can affect running performance.
In most cases, a runner’s race weight is the minimum weight that can be achieved without overtraining and consuming sufficient energy to maintain optimal running performance and recovery.
The contestants’ height has decreased by 3.3 cm and their weight has decreased by 3.4 kg.
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“Lose 1 kg and improve your overall horse performance by 3 minutes.
When the runner lost 61 kg, the marathon performance would improve to 3h19m9s (an improvement of 10m51s); When a runner gains 69 kilograms, the marathon performance will regress to 3 hours, 40 meters, and 41 seconds (10 meters, and 41 seconds).
It is only for everyone’s reference.
67 meters tall and weighs 52 kilograms.
It is currently a commonly used international standard for measuring the degree of obesity and fitness of the human body.
These runners all weigh very little, but it is the lightest ones who run fastest among them.
Nine years later, in order to cure metabolic syndrome, Tanaka, who weighed 64 kg, ran horses again with a score of 3 hours and 30 m3/s.
In addition, research conducted by researchers on 12 elite male and 12 elite female runners in Ethiopia has shown that the correlation between fat level and race performance is 80% for men and 78% for women.
For every runner, it is the amount of fat in the body that determines the degree to which his weight approaches his race weight.
Professor Tanaka was 37 years old and his first horse weighed over 50 kilograms at that time, with a running age of only half a year and a score of 411.
Every ounce of weight on his body has its use.
At the same BMI (Body Mass Index), runners who are 1.92 meters tall emit 32% more heat than runners who are only 1.74 meters tall.
BMI (Body Mass Index) is a number obtained by dividing the number of kilograms of body weight by the square of the number of meters of height.