It’s a delicate balance, but what’s most important is knowing the healthiest ways to find your magic number.
found that the optimal BMI for male 800m runners was between 20 and 21, while it dropped between 19 and 20 for male 10,000m and marathon runners.
“Weight loss has never just happened for me, even when I was regularly running ultras,” Zalokar says. If he’s not consciously watching his diet, he can make up for all that mileage without a second thought, he says.That’s because adults begin losing muscle mass in their early 40s, which can impair performance and decrease metabolism, says Emily Brown, RD. Getting enough physical activity is especially important, as is cutting back on processed foods and oversized food portions.
It’s especially important to be weary of online calculators or tools designed to help you find your “ideal” or fastest running weight—especially for women who have evolved to hang on to more body fat for reproduction purposes. Kimberly Mueller, C.S.S.D., owner of San Diego-based Fuel Factor Nutrition Coaching and a 2:52 marathoner, warns that calculators can skew too low with body-fat goals.
Bruce says she works hard to maintain a healthy weight and has never dropped so low that her health has suffered. But many runners, without enough calories or nutrients, can develop weak bones and compromised immune systems. To keep your weight loss from becoming detrimental, the American Council on Exercise recommends maintaining a BMI that stays at or above the normal weight threshold of 18.5 and a body fat percentage above 14 percent for women and 6 percent for men. Some elites dip below these guidelines, Troup says, but it’s not recommended.
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