A marathon is a 26-mile running event commonly run on roadways. As a marathon runner, your weight will significantly influence your speed and stamina. If you’re in excellent physical shape, opportunities are you burn calories at a high sufficient rate to remain an appropriate body weight for your height.
Effect of Weight on Speed
According to Dr. George Sheehan, a previous family doctor in New Jersey who wrote a column in Runner’s World Publication for 20 years, the weight-to-height ratio of a marathon runner is the essential factor in regards to increasing his speed and time. This information reveals itself with past marathon winners along with with the weight-to-height ratios of elite running athletes. Your weight needs to be 15 percent lighter than the typical man at your same height. This high portion reduces as the range of your runs reduces. As an outcome, a sprinter only has to be 2 1/2 percent lighter than the typical person of the same height.
Losing Weight through Running
As you increase the quantity of miles you log per week, you’ll burn calories, which need to help you drop weight. In addition to running, eating foods that are low in fat, such as lean meat, fruit, vegetables and whole grains while staying clear of fatty foods will assist you drop weight at a much faster rate. Performing at about 80 percent of your optimum speed is the ideal rate for burning fat. Much like a car is most fuel reliable at a specific miles per hour, your body maximizes fat burning at this speed.
In addition to reducing weight to increase your marathon time, strength and additional cardio training will help you increase your speed. While building muscle is detrimental to marathon racing, keeping your muscles tight and toned will assist keep you light and powerful while running. Performing barbell and dumbbell exercises with several repetitions and minimal weight will help you tone and carve your muscles. In addition, performing cardiovascular workouts such as swimming will assist enhance your lung capability, enabling you to breathe more efficiently while running.
While running a marathon can remain you in peak physical condition, it’s essential that you speak with your physician to guarantee you’re healthy more than enough to take part in such an extensive race. In addition, burning calories and dropping weight to enhance your speed needs to be done with the help of a nutritionist or a health care expert. Failure to do so could result in wellness complications or quick weight lose that’ll minimize your general endurance levels.