Manipulating Your Body Composition For Better Running

Is there really a way to tune your body to perform better for long distance running?

- Dr Naras Lapsys

Whether you are a sprinter aiming to improve speed, a seasoned runner trying to increase pace or a recreational runner looking for fitness, knowing your body composition and how to manipulate it, may help in improving your performance and achieving your goals.

BODY COMPOSITION AND RUNNING PERFORMANCE

It is no surprise that body composition impacts running performance. Interestingly, for both long and short distance runners, it appears that it’s not the skeletal muscle mass that you carry, but your percentage body fat, that has the most impact on running performance. Reducing your body fat may help you achieve improved run times.

Although a rigid “optimal” body composition should not be recommended for any athlete, competitive male marathon runners often range from 5 to 11 percent body fat and female 10 to 15 percent body fat. Female sprinters range from 12 to 20 percent and males from 8 to 10 percent. All females, whether runners or not, need extra body fat so that their reproductive hormones function properly.

Body fat percentage does not have a direct relationship with optimal oxygen uptake, so irrespective of the amount of body fat that you carry, you can still enjoy the benefits of running and not be hindered aerobically.

RUNNING AND MUSCLE COMPOSITION