Weight and run, ideal weight for running

We only need to observe a marathon runner and compare it with a rugby player to understand the importance of proper weight management in the bottom run. The reasons behind this need are essentially two: the first of a performance nature and the second of a health-oriented nature.

1) Examining the athletic gesture of the race in slow motion, we can see that at a given moment both feet are raised off the ground; the athlete has entered the so-called "flying" phase. For the same laws of physics, which we test empirically every day, we need a much greater push to get a jumbo off the ground than a tourist plane; in the same way, the muscles of an overweight subject must "push" more to make him advance compared to those of a slender subject; this results in a greater demand for oxygen and energy, with consequent increased perception of fatigue and a decrease in performance. It is not surprising, therefore, that in general - for distances greater than 1500 m - for every kg of overweight that we bring to near 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 intensity proportional to the weight of the subject. Repeated for several thousand times, this impact results in non-negligible overloads to the osteoarticular structures, with negative repercussions on the vertebral column and its discs, knees and ankles. This is why the choice of running shoe cannot be separated from the prior analysis of the user's physical constitution. It should also be considered that this second aspect - so to speak of health - necessarily also limits the possibilities for training. In fact, not resting adequately and exceeding the mileage makes these "micro-traumas" overlap, gradually resulting in acute or chronic pathologies (tendinitis, muscle strains, stress fractures, etc.).

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

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

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, exits maximum of one hour and races up to 10000 m	<25	<23
Weight compatible only with jogging, maximum 6-8 km exits.	<27	<25
Weight incompatible with prolonged running, choose soft ground, shoes with maximum cushioning and contain mileage	> 27	> 25

We are obviously talking about theoretical reference data for competitive athletes. Nothing prevents a person who is slightly overweight from running a few miles in the park; however, if you intend to devote yourself to this sport with particular commitment, you must first of all improve your diet and bring the BMI back to acceptable values. Finally, two other aspects should be emphasized. The first is that the ideal weight is not synonymous with good weight; the latter is in fact defined as "that weight capable of giving the most pleasant sensation of physical well-being and vital fullness, and with which presumably the athlete has achieved 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 triad of the athlete); also for this reason, if you want to achieve these results, you should seek a preventive consultation of a sports doctor or other professionals in the sector.