Reader Question: How could I improve my weight and endurance?

Comrades Wall South Africa 2010

 

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I’m a runner. How could I improve my weight and endurance?

I’m 34 years old and running 50 miles per week; I’m training for my next marathon and my weight is 52 kg (117 pounds approx ) and my Fat index is 4.3% (athletic measure option), 10.5% (normal measure option). [asked on Quora]

 

I’m not sure what you mean by “improve my weight”. Most of the time when people say that, they mean they want to lose weight, but at 117 lbs with low body fat, I don’t think that is what you are asking.

You don’t say how tall you are or what gender; I’m assuming you are male with a body fat percentage that low; if you are female then you have a whole other conversation about healthy body fat percentage you need to have with your doctor and perhaps a registered dietitian. 

 

Either way, you could benefit from getting a more accurate estimate of your body composition (I’m assuming you used bioelectrical impedance or a similar consumer grade device). You can have this done at most university exercise physiology labs for a small fee.

This would give you a better idea if you have any room to drop a little bit of weight to improve your performance; keep in mind that about 4% is essential body fat for a man. Go lower than that and you will be sick and hurt; even at 4 – 5% you might have problems, but it is an individual thing. Some thin runners perform better by gaining a bit of weight (eating more) because they have more energy to put into their training and recovery. If you find you are 10% or higher, you could consider bringing it down slightly (again, if male). With the wide estimate range you have now, I don’t recommend trying to lose any weight. A female with body fat in that range would almost assuredly perform better by eating more and increasing body fat.

Improving endurance is a matter of proper training. For most non-elite runners, 50 mpw is a good amount given all the other demands of life. If you can swing it, at some point in your training you can try some higher mileage weeks in which you reduce intensity. For example, go up to 60 – 70 miles every few weeks, but cut back on the tempo, reps, or intervals you would have done that week. That’s pretty general; best thing to do is find a good training plan that fits your current fitness level and the amount of time you have until the marathon. You improve endurance and speed-endurance (ability to hold a “fast” pace) with a proper combination of running volume and intensity – more miles plus tempo, interval, and rep work at the right pace, etc. 

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