As well as your generall fitness, you also have to consider your body weight as a factor to improving your speed. When I started running seriously in 2007 I weighed in at almost 12 stone. I am now down to 10 stone. Someone at my running club told me that 1lb in weight loss can benefit your speed by as much as 10 seconds per mile.
Not sure about those figures Brad. I use the BrianMac VO2 max calculator a lot which calculates vo2max from a race time. If you take as an example a 40' 10km runner and assuming they used 70kg as the weight (for arguments sake, can't find a statement of what it was), knocking a whole kg off your weight takes you down to about 39'30".They may well have based it on a lower weight than the one I picked but you get the idea.
VO2max from race times
Found this link for anyone interested in Hill Sprints
Re speed/weight I found an article that said 1% of body mass lost will result in 1% increase in speed. Also that athletes are on average 15% lighter than the average weight adult.
How average weight was worked for women, was 100lbs for 5ft woman add 5lbs for every inch over that then subtract 15% total to get your ideal elite athletic weight. Needless to say I would have to return to the weight I was at 17!
I have all this written down in note form but can't for the life of me remember where I found it. Sorry.
Started runing again two year ago 17 stone and a mile was 13 minutes and a lungs trying to leave
now about 14 stone and can maintain 9:30 minutes a mile over 6 miles
can do a one mile sprint of 7:45 minutes
trying to work to 9 minute miles over 10K
I think in all the talk you need to consider age I am 43 now and when I look around at work I think i am quite fit.
Certainly I agree as you drop weight speed increases. If nothing else not having a belly wobbling around in every direction other than the one your runing helps.
In my army days I could run 6 minute miles but i was in my early twenties and 13 stone.
The mile used to be the stanard by which we compared fitness and from experience its a good rule of thumb to long for a sprint but not into endurance distance.
I have found interval training on a treadmill incline as helped build leg stamina and speed.
Fortysomethingandfit wrote (see)
OMG, I've lost weight this year and am now a size 12, but on that calculation I would still have to lose another 2 stone .
For the past 3 years ive done the same 5k race on boxing day, its great to see if you are improving .
2008 (My 1st race ever) - 21:06 , 6:47 m/M
2009 (same race ) - 19:16 , 6:12 m/M
2010 (different 5k ) 17:36 , 5:39 m/M
Hill sessions, track sessions , intervals ... Anything that makes your legs BURN . Oh and a nice pair of Uber-light race shoes really helped me.
This covers quite a few of the topics that have been popping up including the age/ time calc mentioned.
Time to get some rest - training again tomorrow. Trying out a tempo run.
The body weight discussion is really interesting, obviously the lighter you are the the quicker and easier you run, thats a given.
My half marathon time came down by just over 11 minutes with a weight loss of 20kg. My poor maths puts that at around 50+ secs per mile.
This has been fairly common for other distances as well.
The biggest improvement for me has been during speed/interval sessions where using a race predictor i should be looking at an extra 5mins off my half time, my endurance base is obviously not allowing this to happen just yet.
I lost the 20kgs over about a 12month period, simply by exercising, I like my food to much !!
Current weight is 79 kgs
HM PB 1.32
Target weight 68kg
Target HM 1.28ish
You can use the WAVA scale to adjust your performance for age. I use this WAVA age adjustments calculator
which lets you put in adhoc distances too. WAVA is also used to grade your races on Fetch provided you supplied your dob.
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