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This will help her muscles recover from a season of training, protect her immune system, and allow her to train hard again in the spring. This weight is hard to maintain for Sarah, but she knows she races best lean and light.įollowing her goal marathon, Sarah will want to quickly regain weight back up to her “normal” 130lbs. When preparing for her fall marathon, her weight will gradually drop through training to her optimum 125lbs a week or two before the race (or even slightly less). In the summer, while training recreationally, Sarah likes to keep her weight around 130lbs as she can eat what she likes at this weight without counting calories or having to stress over training.
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She is 5’6 inches tall, and her optimum running/racing weight is around 125lbs based on previous experience. Sarah is training for a fall marathon this year. In the winter and summer, she runs recreationally to stay fit. She is a medium framed competitive runner who races most frequently in the fall and spring.
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“Sarah” will be our hypothetical model for this example.
Nike women running weather calculator how to#
This section will provide a realistic look at how to use training and diet to optimize running weight when it matters most Once you have established an optimum running that works for you, we can look at how to manage that figure over the course of the year. Manipulating the Numbers for Optimum Health The figures above are geared towards athletic individuals who run regularly, compete recreationally or to a serious degree, and are looking to OPTIMIZE running performance. Note- This formula represents numbers that may be hard to attain for many people even after a period of weight loss. So, based on frame size, the following values would hold true. If we “double the inches” for this runner as noted above, we come to 140lbs in weight. It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height. Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). Large Frame– Double the inches, then add 5-10lbs.Medium Frame– The formula works! Keep it the same.Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline. If your fingers do not touch, you have a larger than average bone structure. If your fingers overlap, you have a small frame. If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist. Hold out your right hand in front on you. With that stated, it is important to first complete a rudimentary test of your bone structure before calculating your optimum racing weight. However, the issue with this formula is it does not take into account one’s bone structure, natural muscle mass, and goals in the sport. A common way of assessing optimum running weight is by “doubling the inches” of your height to get a ballpark figure on your best weight.