The Ideal Competitive Running Weight for a Female

Being too heavy or too thin affects running performance, but finding an ideal running weight as a competitive athlete doesn't have to be difficult. Because optimal racing weight doesn't come down to a specific number for everyone, focusing on health, performance and body-fat guidelines will help you reach your ideal weight while fulfilling your athletic goals. Runners tend to perform best when they are at the low end of the healthy weight spectrum, but it's important to avoid compromising health when aiming to reach your best racing weight.

  1. Fat Percentage

    • Ideal racing weight is achieved by eliminating excess fat while remaining healthy and strong. To estimate the percentage of body fat you should have as an elite athlete, you must factor in your age, genetics and any history of being under or overweight. You can't run well if you are weak or malnourished, so it's essential to find a weight that suits your specific athletic and lifestyle needs, and one makes you feel good. For women under 40 years old, a fat percentage under 20 is reasonable, but less than 12 percent can put your body at risk for hormonal imbalances and even injury. Women over 40 are wise to stay in the 18- to 24-percent body fat range.

    Diet

    • Because eating disorders are common in the elite running arena, focus less on a number on the scale and more on choosing sensible portions of healthy foods in your diet. Your diet should contain approximately 60 to 70 percent carbohydrates, 20 to 30 percent fat and 1 to 20 percent protein. Make sure you choose a variety of whole grains, vegetables, fruits, lean meats, low-fat dairy and healthy fats from avocados, seeds and nuts. When you eat is almost as important as what you eat, so focus on carbohydrates such as fruits or sports drinks immediately after you work out, and focus on consuming well-balanced meals. Be sure to eat something light and easy to digest, such as oatmeal, approximately two hours before you run, which will provide you with the energy to complete your workout.

    Fluctuations

    • All women, even elite athletes, will have natural weight fluctuations throughout their monthly cycle. Expect changes in weight of up to 5 pounds due to water retention. In addition to natural fluctuations, competitive female runners will also tend to have different weights for training and for serious racing. During training, it's not atypical to be 5 to 10 pounds over your ideal racing weight. The increase in intensity and duration of workouts as your goal race approaches should help you easily shed any extra weight. The key is to use common sense and avoid fad diets and overtraining leading up to your race.

    Staying Healthy

    • There are many charts, scales and programs designed to calculate your ideal racing weight, but the best way to reach your athletic goals is to train and eat well. Life is not as enjoyable if you are overly restricted by calories and percentages, so use these weight-estimating tools as guidelines only, not as strict rules. If you are struggling to lower your body fat and think it will help you run faster, a sports nutritionist can make tweaking your eating plan easier and prevent you from using any extreme measures.