Weight Management
How to Explain the Problem
Experiment #1: Grab a 45 pound weight and time yourself in a mile run…. no really, go do it. Welcome back - how did it go? Problem explained yet? Great! Running is governed by laws associated with Physics, as well as our body’s preparation physiologically to perform well in our event of choice.
Sprinters are placing energy into the track with each step and are attempting to collect some of that energy in return. Sprinters want a rock-solid frame (muscular body) to quickly absorb the shock and propel themselves forward. The energy will dissipate via the weakest link in the sprinter’s structure. It doesn’t take much to lose a step, and then another, because of poor mechanics, poor mobility, or weakness. Look at thousands of world class sprinters and you will see many have similar builds - VERY fit people.
Distance runners require a specific, and measureable, amount of oxygen to propel every ounce of weight throughout the run. Physics is just the science - Physics doesn’t care if the excess weight is caused by fat or muscle - every bit of the WEIGHT of the runner will require oxygen to move it around the track or course. There is a limit that each runner has regarding the maximum amount of oxygen he / she can use effectively. That extra five pounds of fat is literally slowing you down and taking your breath away - in order to supply the oxygen you need to keep moving.
For most community level runners, the management of body weight will be one of the top 2 success factors - often the top factor - for better running performance / times. As I explain my approach to weight management please understand that my weight fluctuates rapidly between 140-185 pounds. I could easily get to 200 pounds as well, but it just makes it much harder to come back down. That 45 pound swing helps me to greatly appreciate the 45 pound weight experiment I challenged you with above.
From 2010 - 2012 I was teaching and practicing MMA skills to athletes of all sizes. I appreciated a little extra fat and muscle to protect from the bruising and punishment dispensed on the competition mat - 170 was a good weight for me. As a faster runner from 2012-2015, I quickly brought my weight down into the 130s in order to run at a 6:00 mile pace on a consistent basis.
I have been very fortunate to be a trained, certified, and to work full time as a military fitness leader for several years. I have worked closely with well over 1,000 individuals and have led classes for well over 10,000 folks. Weight loss accomplishments become predictable and consistent for those who apply the right steps.
For runners, it is helpful to identify what your peaking racing weight should be. Then, allow for an increase of 10-20% in your off-season. The 20% mark is definitely high and should only be used if you have successfully (and healthily) brought your weight back down from the 15% mark.
Example:
If we have a female athlete with a peak racing weight of about 110 pounds, she may be comfortable and happy to get closer to 123 in the off season. We are not trying to stay at 110 pounds until the final 3-5 weeks of the season. Worth noting, it may very difficult for a competitive distance runner to hit these high numbers in the “off season,” because he / she is likely running 60-120 miles per week. Regardless, when it is time to run fast we’ll scale a good portion of the weight back using the I-FAST principles described below. Once we are within 5% of peaking race weight, we’ll switch back to a performance-based nutrition approach.
IFAST is NOT starvation and we use different weight management approaches, depending on the time of the year / season we are in. Please don’t take one sentence out of context and assume my stance on weight management encourages a single approach, an unhealthy cutting of weight - I do NOT support those approaches - in words or by our actions.
I firmly believe athletes can drop too much weight and actually inhibit their ability / power / durability to excel throughout a season. I have about 30 years of experience and training in the medical and fitness worlds, and I also care about helping athletes to run fast.
The weight loss considerations can prove to be deep and nuanced around this topic. Binary (simple) declarations often prove unhelpful. I work to build open-door relationships with our athletes and we work together to tackle nearly every topic responsibly, including weight management.
I’ve found that weight loss lags behind my exercise activities by about 48 hours - I encourage people not to look at the scale every day and judge their progress too closely. When the athlete / customer is very unfit, the addition of muscle will slow the weight loss initially. Muscle is heavier than fat. However, a person does not gain muscle weight very quickly - as discussed below, the initial gain in weight is more likely from inflammation and / or water retention.
Obviously dehydration is the quick way to fake losing weight, but I don’t advocate for that approach because it is pretty much, all-around, stupid and temporary.
The reason for the lag in exercise and weight loss discussed above, may be due to inflammation / water retention after exercise. Example: I hydrate well on a 3 hour mountain bike ride and cover 45 miles at a good training heart rate of 145 BPM. The next day, my weight may actually be up 0.3 pounds. However, the following day it is often down a legitimate 0.5 - 1.0 pounds from where I started, and that weight does not come back unless I eat excessively.
You may be saying, “If you repeatedly have to do this weight loss “program”, then that means you cannot keep the weight off.” No dahhh, Einstein! I LOVE to eat unhealthy foods in heavy amounts. Cause… effect!!! When I switch back to high calorie eating I gain weight - it is not because “my diet doesn't work.” It is because I willfully make a choice to eat in order to satisfy another perceived need or want.