Kevin answers a listener's question about whether weight loss is necessary for effective training. He discusses the balance between enjoyment, performance, and health in running, and why the journey matters more than the scale.
Kevin answers a listener's question about whether weight loss is necessary for effective training. He discusses the balance between enjoyment, performance, and health in running, and why the journey matters more than the scale.
Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.
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Welcome back to Get Fit Guy, Kevin Don here. Last week, I received the following email from Molly in Seattle.
Dear Get Fit Guy,
I’m an overweight (BMI 30) mom of two young children. After years of neglecting my physical and mental health, I decided to sign up for some organized runs this year that would force me to train and exercise. I followed a running training plan and successfully completed a 5k in January, then a 10k in March, a half marathon in June, and another 10k in August. Then, because a friend of mine asked me to, I signed up for an additional half marathon and completed it this month.
While I’m proud of myself for accomplishing my goal, I am now reading more about running training plans and apparently I’m too slow for any of this to ‘count.’ In order to successfully sustain jogging my 200lb body a full 13 miles, my pace is slow—like 15 min/mile slow. I am reading from various online running ‘authorities’ that running for 3.5 hours (which is how long my first half took me) has diminishing returns and is too hard on the body. My second half marathon I shaved off 9 minutes and ran it 3 hrs 21 min—still shockingly long to my thinner/fitter friends.
My recovery is about three-five days of soreness and then I’m back to lifting and short runs.
So I ask you: should I focus more on my diet and progressively heavier lifting (which I am doing)/long walks, and stop trying to prove myself as a runner until I have less weight to carry around? Or is a half marathon a half marathon and I should keep at it?
Thank you for any advice you can give.
Hi Molly,
Thank you for the email. I have had to sit down and think about this. One might say, I have used some philosophical skills here. So, maybe we will have a super general run through of some concepts from morality and value, which you may want to consider.
When we come to think about what is ‘good’, there are so many schools of thought. But I would say that training and exercise may be argued to fall into what is called ‘hedonistic utilitarianism’. That is: what is good for you is determined by intensity, duration and quality of pleasure. From your email, it seems that you enjoyed training and completing a half marathon. Training and performing for you doesn’t seem to be about garnering praise from others, given that you noted how slow your times are compared to friends. So, I would say that if it provides you with pleasure both in terms of duration and intensity, then morally, you don't need to consider the thoughts of others because the only ‘good’ is the consequences or outcome (hedonistic utilitarianism is a form of consequentialism).
Bear in mind that any type of guru on the internet, is there for their own consequence, their greater good usually being money and fame. So, it is normal and expected that they will tell you that you aren’t fast enough, aren’t strong enough and the only solution is their program that they wrote for some famous athlete and will now help you too. Honestly, who cares? RPE, which most coaches refer to as rate of perceived exertion, I have my own terminology. Rate of perceived excitement. I said on this podcast before that if its not fun you wont do it and that the greatest predictor of success is adherence and the greatest predictor of adherence is enjoyment. I did get an email from a listener, who I’ll call ‘Mr Joyboy’ that said I was wrong and that pleasure has no role in doing anything in life. This person is clearly not a hedonistic consequentialist.
That being said, I would say to you that we do have a lot of data regarding male and female differences in impact training and sports such as running as well as the role bodyweight plays. So, although I do think you can just enjoy the process and be kind to yourself and your amazing achievement of cutting 9 minutes off your time, I do think maybe there could be some training alternatives you could consider. I think that as a novice to this, there is plenty of low hanging fruit. Novices can often go for a bike ride and see their bench press go up. There are physical benefits to just getting fitter, irrespective of what modality you use. Eventually, this will stop and the SAID principle will apply: specific adaptation to imposed demand. This tells us that adaptations are task specific.
Right now, though, it may well be that you could increase aerobic capacity, which will help with weight loss (if that is something you desired) as well as improving your ability to perform aerobic work, such as running. Rowing, the ski erg machine and the upright bike are all great ways to improve aerobic capacity without having the impact to the body that running may have. At some point, yes, if you want to enter a running race, you have to run. But there is no reason why you cannot supplement some of this with less impactful cardio that you can later apply to your running. All sports work this way. You have off seasons. Boxers dont do hard sparring all year. They do that to prepare for the fight. The rest of the year is skill work on pads, running, strength work. So this should be no different for you. So, maybe palming races out so you have a race ‘season’ might work for you. This way most of the year you can build that base without the impact.
I do want to say that this question is complex and doesn't have a one-size-fits-all answer. While weight loss might benefit some individuals in terms of reducing the risk of injury or enhancing performance, it is not a prerequisite for everyone. Factors such as body composition, personal goals, training history, and injury risks all play important roles in determining whether weight loss is necessary or beneficial. In particular, understanding the biomechanics of running, the impact of weight on joints—especially the knees—and how conditions like knee valgus and the Q-angle affect injury risk can help runners make informed decisions about their marathon preparation.
The Role of Body Weight in Marathon Training
Weight and Running Performance
The general consensus in the running community is that a lighter body weight can enhance performance. In distance running, a lower body weight typically translates into less energy expenditure and improved endurance. This is because running is a repetitive, weight-bearing activity, and each additional pound carried requires more effort over the course of a race. According to a 2006 study in the Journal of Sports Sciences, reducing body mass can improve running economy, which is the amount of oxygen consumed at a given pace.
However, losing weight solely for performance reasons is not always necessary. Not all bodies are built the same, and body weight is only one of many factors that contribute to marathon success. Moreover, weight loss should be approached cautiously to ensure it does not lead to muscle loss, nutrient deficiencies, or a decrease in overall health.
Weight and Injury Risk
For heavier individuals, one concern often mentioned in relation to marathon training is the increased risk of injury, particularly to the knees. Running places significant repetitive stress on the lower body, and heavier individuals may experience greater force on their joints, which could increase the risk of overuse injuries. A study published in the British Journal of Sports Medicine in 2012 found that higher body weight was associated with an increased risk of knee injuries among runners.
However, this doesn’t mean that weight loss is a must for everyone. Plenty of heavier runners complete marathons successfully without injury. The key lies in addressing biomechanical issues, improving strength, and following a sensible training plan to minimize injury risk, regardless of body weight.
Biomechanics and Joint Stress: The Knee in Focus
The Impact of Body Weight on the Knees
The knee joint is particularly vulnerable in runners due to the high forces it absorbs with every step. Research suggests that the knee endures forces between 5 to 12 times a runner's body weight during each stride. For individuals with a higher body weight, these forces are even more pronounced. Over time, this can lead to joint pain or injury if not managed correctly through training, proper form, and strength conditioning.
One common injury among runners is patellofemoral pain syndrome (PFPS), also known as "runner's knee," which results from improper tracking of the kneecap over the femur. PFPS is often exacerbated by excess weight, which increases the load on the knee joint. Nevertheless, weight loss alone is not always the solution; addressing muscle imbalances, weak hip stabilizers, or poor running mechanics is often equally critical in preventing or treating knee pain.
Knee Valgus and the Q-Angle
One of the key biomechanical factors influencing knee injuries in runners is knee valgus—a condition where the knees collapse inward during running, creating a misalignment that places extra stress on the knee joint. Knee valgus is often associated with weak hip abductor muscles, such as the gluteus medius, which are responsible for stabilizing the pelvis and femur during running.
Closely related to knee valgus is the Q-angle, which refers to the angle formed by the line of the quadriceps muscles relative to the patella (kneecap). A higher Q-angle is more common in women due to wider hips, and this anatomical feature can increase the likelihood of knee valgus. When the Q-angle is increased, the forces acting on the knee can become misaligned, leading to a greater risk of injury, particularly in overweight individuals.
How Weight Loss Affects Biomechanics
For individuals with significant weight to lose, shedding pounds can reduce the load on the knees and potentially improve biomechanical efficiency. The reduction in knee valgus and other misalignments can help lower the risk of injury, especially when combined with strength training to build stabilizing muscles around the hips and thighs.
However, losing weight without addressing underlying biomechanical issues may not entirely eliminate injury risk. For example, if an individual has a high Q-angle or experiences knee valgus due to muscle weakness or poor running form, weight loss alone won’t solve the problem. A comprehensive approach involving strength training, flexibility work, and form correction is essential to reduce injury risk.
Should You Lose Weight Before Training for a Marathon?
Pros of Weight Loss for Marathon Training
Cons of Weight Loss for Marathon Training
The Middle Ground: Focus on Health and Performance
Instead of focusing solely on weight loss, it may be more beneficial to prioritize health, strength, and performance. Runners of all sizes can succeed in marathons, and weight loss should not be viewed as a necessity for marathon training. Here are some key strategies for preparing for a marathon, whether or not weight loss is part of your personal goal:
So, there you have it. I do not think losing weight before training for a marathon is a strict requirement, though it can offer some benefits in terms of reduced joint stress and improved running economy. I also think that sports should be accessible to all and saying otherwise is tantamount to body shaming. For heavier individuals or those prone to joint issues, shedding a few pounds may help lower injury risk, but it should not be pursued at the expense of muscle strength, nutrition, or mental well-being.
More importantly, factors such as knee valgus, Q-angle, and biomechanical efficiency must be addressed regardless of body weight. Building strength, improving running form, and following a smart training plan are essential for all marathon runners, regardless of their starting weight. Ultimately, the goal should be to prepare the body for the demands of marathon running while maintaining overall health and enjoying the journey.
A runner's success in marathon training is not determined solely by the number on the scale, but rather by their commitment to consistent training, injury prevention, and a holistic approach to health and performance. Whether or not weight loss is part of your marathon preparation, focusing on long-term health and fitness will set you up for success on race day and beyond.
If you have any questions or would like to just say ‘hi’, please email me on getfitguy@quickanddirtytips.com
Get-Fit Guy is a Quick and Dirty Tips podcast. Thanks to the team at Quick and Dirty Tips Morgan Christianson, Holly Hutchings, the director of podcasts Brannan Goetschius and Davina Tomlin. I’m your host, Kevin Don. If you have a question for me, leave me a voicemail at 510-353-3104 or send me an email at getfitguy@quickanddirtytips.com. For more information about the show, visit quickanddirtytips.com, or check out the shownotes in your podcast app