How to achieve race weight....

Eat fruits, vegetables, whole grains, and lean proteins. Eat when you are hungry, stop when you’re satisfied. Then just see where your weight falls. Yes, it pretty much boils down to that.

When I first started running races, I never really thought about “race weight”, but now that I’m less oblivious I realize it is kind of a huge topic with runners. There is really just way too much emphasis on achieving a particular weight. Let me explain.

First of all, yes, if someone magically removed five pounds from you tomorrow morning, you would run faster. It would feel easier because moving less weight feels easier. The problem is, losing weight is not magical.

When you lose weight, you are going to lose some lean muscle tissue. Surprise…you might actually need that muscle tissue to run your best! Not only will you lose this tissue, but being in a negative energy balance is likely to take a major toll on your energy levels, perceived rate of exertion, and performance level. Negative energy balance simply means that you are taking in less calories than you are burning to achieve the result of weight loss. None of this is an ideal situation when you are in the midst of peak training and you may do yourself much more harm than good by chasing a race weight.

During marathon training, your appetite may be really large. Some people even gain a few pounds and still hit their racing goals and then some. You are working really hard and your body needs proper fuel to repair itself and avoid injury. By trying to restrict calories and fight the hunger, you may actually end up being unable to reach goals or just feel really bad while you’re doing it.

It can’t be denied that some people may benefit from a lower body weight, but I am not talking about a person who is slightly higher on the scale than they would like. If you are suffering from aches and pains, high blood pressure, or other issues due to body weight, weight loss may help you. In this case, weight may naturally decrease during marathon training. However, the best time to focus on this is between training cycles when mileage is lower. It is also a great idea to consult with a registered dietitian to do this in a way that supports your health and performance.

Anyone concerned or not concerned about weight should focus on eating to support their needs. Try adding in larger portions of vegetables, eating whole grains more often, keeping your house stocked with snacks that fuel you, etc. Focus on finding new and delicious foods that also support your health. By doing this, you’ll be sure to get what you need and leave less room for things that may taste good but don’t support your health as much.

Just remember that the weight that helps you achieve your goal may be a higher “race weight” than what you want. Less isn’t always better! Focus less on the number and more on what your body can do!