# how much does extra weight slow you down running

Using weighted vests, the researchers measured the changes in oxygen uptake and performance on a 12-minute time trial when the six subjects ran with 5, 10, and 15% excess weight (relative to their normal body weight) as compared to a control trial with no added weight. He also noticed that while the average weight of the female soccer players stayed roughly the same from pre to post-season (136 pounds vs. 134 pounds respectively), body fat increased 3% translating into 6 pounds of muscle loss and 4 pounds of fat gain. Gosh TinyRun that is a big question and I am no expert - just an enthusiastic beginner - but I will try to answer it... What I suspect from all that I have read about this is that most able-bodied MEN should with adequate training be able to achieve their age-graded equivalent time for 5k if they are are fit and not carrying any extra weight. My predicted 5K time is currently about 55 minutes. Interesting. Want a healthier office environment? Thanks! Some fighters use their body weight as an advantage more than others, so my answer would be it depends on how much you use your body weight to your advantage. Why your weight fluctuates each day, why this is critical to understand when it comes to tracking your progress, and how to prevent it from happening. For a moment I was transported back to triple maths on a Monday morning at school. But reducing small amounts of weight on the frame does not affect steady state speed greatly, but rotating weight is different. Extra weight causes a greater deformation of the sidewalls and tread of a tire, thus, increasing the rolling resistance. With this in mind, see if you can answer the following question: If you guessed 200lb, you would be wrong. There's a formula in Daniels' book that estimates the effect of weight. When you go to ‘VDOT’ or ‘VO2max’ calculators they provide you a rough estimate of how your recent racing times relate to your estimated VO2max or ‘VDOT’ (VDOT being a laboratory value showing ‘effective VO2max’ invented by Jack Daniels). New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. I've tried that, but I haven't found a pace at which I can 'run' without feeling out of breath after the given time. Using the following info: Current Weight = 210lb; Target Weight = 154lb; Current 5K time is just under 40mins (I used 40 for simplicity). I know I must try and do more Farlek. Very interesting! Very interesting, thanks for this I'll see how I get on with this! Check out Matt's book if you're interested in learning more about losing weight safely while training hard. Thanks. I am 53, reasonably fit and not overweight but I have only been running for 4 weeks and I can do it quite easily even though I am still walking for nearly 50% of the time. If you want to have a tangible feel of it, throw on a 40 pound weight vest and go for a run. For a moment I was transported back to the horror of triple maths on a Monday morning at school. This is not the case with a lot of muscles on the body so as a specialist runner you need to be extremely prejudiced against any training methods carrying the risk of ‘bulking you up’. ). If you are out of juice at mile two, try a little slower pace and work your way up. Sheesh! In addition, weight adds rolling resistance to tires. Excess weight % = 160 / 140 = 1.12 ie 12% overweight, 4. Your email address will not be published. Hadn't run for a while and then just was able to go so much faster having lost the weight. Through running and proper diet am down to just around 200. This past weekend I attended a lecture by Penn State exercise professor Dr. Todd Miller entitled: As I was waiting for his presentation to begin, I thought Dr. Miller was going to discuss a bunch of training and diet strategies I’ve read about many times. So how much faster would you be – without any extra training – if you ‘just’ dropped the 6 kilos? Cookie Policy Plus more…. Thanks for posting. Be sure to share this article with your athlete, triathlete, and marathon running friends! © 2020 Active Network, LLC and/or its affiliates and licensors. 56 is the new 36 so there is plenty of time to get faster if you want to (I have to believe that as I am 53 myself and am still a few minutes off my target time). In simple mechanical terms, it takes more energy to average the same speed with additional weight. If you find yourself naturally very hungry after running, he suggests to running just before meal time so you’re not eating extra calories. Congrats on your weight loss. What about increasing weight by adding muscle mass. Any tips? Crash-diets are not good for your health and rarely sustainable so if you plan weightloss let it be from making small sustainable and healthy changes to your daily routines and eating habits. 40 lbs is a big deal. Wow - according to this (and assuming my maths is tight!) How long between runs do you lose your stamina? (Spoiler Alert - It involves clever planning!). Several studies have examined the question of excess weight and running with slightly different approaches. Sign In, Join Active Then, after measuring the body fat percentages of the subjects, the researchers had the men tested again, this time with 7.5% added body weight—the overall weight disparity between a man and a woman with equal muscle and bone mass. I think this calculation is designed to predict potential and I suspect that to meet this sort of potential you would also need to do some serious work on running technique (stride length etc). How much alcohol do you drink? There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. Is this correct - once I reach target weight I should be running a 5K in 18mins approximately ? In that time, I've been able to go from 2.08 miles at a 14'23 pace to 2.16 miles at a 10'17 pace yesterday. I think the key is just to keep running.