Weight and running, ideal weight for running

It is enough for us to observe a marathon runner and compare him with a rugby player to understand the importance of a correct management of body weight in cross-country running. The reasons behind this need are essentially two: the first of a performance nature and the second of a character. healthy.

1) Examining the athletic gesture of running in slow motion, we can see that at a given moment both feet are lifted off the ground; the "athlete has entered the so-called" flight "phase. By the same laws of physics, which we test empirically every day, it takes a much greater thrust to get a jumbo off the ground than a touring plane; likewise, muscles of an overweight subject have to "push" more to make him move forward than those of a thin subject; this translates into a greater demand for oxygen and energy, with a consequent increased perception of fatigue and decreased performance. in general - for distances greater than 1500 m - for every kg of overweight that we carry, we are subject to a slowdown of about 2.5 sec / km.

2) The flight phase necessarily involves a return to the ground, with consequent impact of the support foot on the ground with an intensity proportional to the weight of the subject. Repeated several thousand times, this impact causes non-negligible overloads to the osteoarticular structures, with negative repercussions at the level of the spinal column and its discs, knees and ankles. This is the reason why the choice of running shoe cannot ignore the prior analysis of the user's physical constitution. It should also be considered that this second aspect - so to speak healthy - necessarily also limits the possibilities of training. not resting adequately and exceeding the mileage causes these "micro traumas" to overlap, gradually leading to acute or chronic pathologies (tendinitis, muscle strains, stress micro-fractures, etc.).

Based on these considerations, some authors have proposed ideal weight ranges for those who run at a professional or amateur level. Due to its simplicity of calculation, the BMI can be considered in this regard (body max index), Italianized in IMC (body mass index):

BMI = weight (kg) / [height (m)] 2

Height

centimeters

Weight

Kg Sex Male Female YOUR BMI is IDEAL WEIGHT < kg
JUDGMENT:

BMI Man Woman Optimal weight < 20 < 18 Weight compatible with a maximum weekly mileage up to 80 km and races
until the marathon < 23 < 21 Weight compatible with a maximum weekly mileage up to 60 km, go out
maximum of one "hour and races up to 10000 m < 25 < 23 Weight compatible only with jogging, maximum outputs of 6-8 km. < 27 < 25 Weight incompatible with prolonged running, choose soft ground, shoes with
maximum cushioning and limit mileage > 27 > 25

We are obviously talking about theoretical reference data for competitive athletes. Nothing prevents a slightly overweight subject from running a few kilometers in the park; however, if he intends to devote himself particularly hard to this sport, he must first of all improve his diet and bring the BMI back to acceptable values. Finally, it is worth highlighting two other aspects.The first is that the ideal weight is not synonymous with a healthy weight; the latter "is in fact defined as" that weight capable of giving the most pleasant sensation of physical well-being and fullness of life, and with which the "athlete has presumably obtained the best results". The second is that for BMI values ​​considered optimal, complications may arise due to excessive thinness (greater vulnerability to infections and, in women, amenorrhea or athlete's triad); also for this reason, if you want to achieve these results, it is advisable to seek a preventive consultation with a sports doctor or other professionals in the sector.