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Fat loss and running speed
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by trk on May 7, 2004
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Does anyone know how effect on running speed gained by reducing my fat %? I read recently 10-15 sec improvement per kg lost per mile. This seem rather high as a 6kg loss would result in a 1min+ improvement per mile.
I guess I could to a time trial with some kg weights added to see what effect it has.
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RE: Fat loss and running speed
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by duathlon on May 10, 2004
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The affect of weight loss is signficant.
10-15 seconds/mile is probably a little high, but you will improve by cutting off excess weight.
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RE: Fat loss and running speed
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by LPGDeMotte on May 12, 2004
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Ten to fifteen seconds per mile improvement, I would say is a conservative estimate.Last season and 20 extra pounds I ran a 10 mile race in just under two hours, this year 20 pounds lighter I ran the same course in 1 hour 38 minutes. 20 pound weight loss = 21 minute improvement over 10 miles.I also would say the rate of weight loss is an important factor.
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RE: Fat loss and running speed
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by trk on May 13, 2004
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Would you relate most of your great improvement to weight or improved training?
I have gone down to about 65kg from 71kg this time last year. Last seasonn I was running 42-43min 10ks so theoretically I should be looking at 37mins this year (more if i continue to lose the rest of my spare tyre). Another 6kg lost would mean 31min 10k's? I am guessing as you get towards optium wieght / fat % the improvements get smaller.
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RE: Fat loss and running speed
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by drghs on May 16, 2004
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There is scientific work, with exact formulas on this issue. write to owen anderson or jack daniels
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RE: Fat loss and running speed
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by LPGDeMotte on May 16, 2004
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Actually I am at my optimum body fat percentage already. Presently I am at just over 10% body fat.Although I weigh 187 Lbs at 5' 8" . Personally I would like to reduce my body fat % to between 5% - 9% which I was told is the body fat range that most male elite level athletes are at. My goal is to reduce my times to a level were I feel I am being a little more competitive. To answer the other part of your question I would say that I have been improving the amount and intensity of my workouts as I improve.
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RE: Fat loss and running speed
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Anonymous post on May 21, 2004
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Your idea of getting to a 31 minute 10k simply by losing fat is silly. If this was correct then people would break records just by starving themselves and holocaust survivors would have set world records. Don't be fooled, it's the training that does it and fat loss is only one result among many of the proper training to get to a 31 minute 10k.
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RE: Fat loss and running speed
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by bizarro on May 26, 2004
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This is a real oversimplification of a complex issue: how could you possibly correlate fat loss to running speed? How would you accurately control all the other variables to statistically isolate this single one? If you've got a lot of exces weight, then losing it will surely make you faster. But for me, when I first got into this sport I'd let my weight get so low that it slowed me down. And we're talking very low body fat, so here's some real world experience to void that generality. Past all that, this is multisport: if you get down to a really low weight where your 5K time is optimal, you may not have the energy reserves to push the bike. Balancing the run/bike is the secret.
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RE: Fat loss and running speed
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by trk on May 27, 2004
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A stightly silly statment because no one would replace proper train with "just lossing weight". I guess if you took 2 identicle people in all but body fat and neither of them had done any training the one with the least fat would have an advantage. If the however the heavier one had been training and the lighter hadn't the lean one would be at a disadvantage. I am guessing the time saving would not be as large as 10-15sec per kg per mile which is why I am interest what it might be as surely there must be some advantage other wise the Pro's what not be so worried about their fat Percantage and having light weight shoes or a lightwieght bike would be of no value. I just wondered what a realistic time improvement might be and what result any studies have found? How is this of set if your Fat % decreases, but due to growth in muscle, body wieght remains or even increases?
Does the loss of excess fat have an effect on biking power (I am only interested in the lowereing of fat % )? Surely if your muscle mass is the same but your body is lighter you should be able to go faster. Lance is reported to have a fat % of 4% I will never get any where near this low and he seems to cope ok with the Endurance required for Stage races.
I have read about some worrying cases of eating problem in endurance athletes, which is not good. What I am interested is the added benifits of getting fat loss as I get fitter - eat better etc.
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RE: Fat loss and running speed
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by trk on May 27, 2004
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I agree that it is difficult to work out what specific effect weight has on performance - I guess they must just add some kind of weight belt, a bit like race horses are given extra weight to handicap them. As a previous reply mentioned studies have been done there must be someway (I would be interest if any one has any links to them). I have read that it has and effect of your effective VO2max
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