I saw a chart very interesting in a running magazine. It shows the time we can save in a race if we lose some weight. As you can see in the chart below, you can really run faster if you lose some weight. Keep in mind that it works only if you are not in shape yet, I mean don't cut a leg to lose even more weight, you definitely won't run faster... :)
(click to enlarge)
Let's imagine, if you lose 4,5 kg (9,92 lbs) you can save almost 3 minutes in a 10k race. If you get used to run 10 km in 45 minutes, then now you can run this same distance in 42 minutes ! Isn't that a huge difference ??? Basically it's a pace of 4'13"/km instead of 4'30"/km if you see what I mean... ;)
But, of course you might think that this chart is a bit weird or not convincing. I thought all the same. How could we spare 3 minutes in a 10k race with our same usual training, only because of a 4,5 kg loss ? I mean why ?
Actually, it's quite obvious. I'm gonna show you...
It's maths time folks... (fasten your seat belt and stay focus !) lol
Ok, to show you why we can run faster after a weight loss diet you have to know some informations :
- When we run we spend energy depending on the distance and not on the time. It means we spend almost the same amount of energy if we run a 10k distance in 45 min or in 1:15' hour. This energy also depends on our bodyweight. The more you weigh the more you'll spend energy, it's easy to understand.
- To calculate the energy spent during a race we just need to know our bodyweight and the distance. Then, the overall amount of calories burnt is : 1 Calorie per kilometer and per kg of bodyweight. If you weigh 80 kg and you run 10 km, you'll burn 1 (cal) x 80 (kg) x 10 (km) = 800 calories.
Ok, now that you know these informations let's do maths...
We know that an 80 kg athlete burn 800 calories to run 10 km.
Now if this athlete lose 4,5 kg he'll only weigh 75,5 kg. And then to run those 10 km he'll burn only 755 calories. ( 1 cal x 75,5 kg x 10 km = 755 cal)
As you can see, now he doesn't need to burn as many calories as before.
Let's imagine that this athlete was able to run this distance in 45 minutes, then he spent 800 cal/45 min = 17,78 calories per minute. We can say that this is his maximum capacity of energy consumption per minute (the oxydation of inner fuels with the maximum volume of oxygen the athlete can sustain for the specific distance).
But now that he lost weight he won't need to burn 800 calories anymore but only 755. But of course he's still able to burn 17,78 calories per min. And 755 (cal) / 17,78 (cal per min) = 42 min 28 sec !!! It means that he can now run 10 km in 42'28" instead of 45' !!! And then the chart is actually quite accurate and convincing. Obviously, he can also run farther with the same energy than before : 800 (cal) / 75,5 (kg) = 10,60 km. He can now run 600 meters more than before in the same time than before (45 min).
But now that he lost weight he won't need to burn 800 calories anymore but only 755. But of course he's still able to burn 17,78 calories per min. And 755 (cal) / 17,78 (cal per min) = 42 min 28 sec !!! It means that he can now run 10 km in 42'28" instead of 45' !!! And then the chart is actually quite accurate and convincing. Obviously, he can also run farther with the same energy than before : 800 (cal) / 75,5 (kg) = 10,60 km. He can now run 600 meters more than before in the same time than before (45 min).
You can see now how important our weight is when we want to be as efficient as possible.
Hope you liked this post, as usual leave a comment if you want to add anything or if you have any doubt.
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