Ideal BMI / weight for runners
Orphia
Posts: 7,097 Member
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
0
Replies
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What is your end goal? Are you running to win races? If not, does it really matter?
I am at the high end of the "normal" BMI and I am probably going to stay there. I may lose another 10 pounds but my plan is to add more muscle over the next couple years. It is true that this strategy will not help me win races but that is not my goal. I run for fun and fitness.0 -
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
I'm looking at these weights for a 5'10" male and I'm like WUT. maybe for an elite runner that eschews all body mass that doesn't directly aid his running. Maybe. But not helpful for the masses0 -
What is your end goal? Are you running to win races? If not, does it really matter?
I am at the high end of the "normal" BMI and I am probably going to stay there. I may lose another 10 pounds but my plan is to add more muscle over the next couple years. It is true that this strategy will not help me win races but that is not my goal. I run for fun and fitness.
Cheers. I run for fun, fitness, and to improve my running. So I guess that means being at optimum weight. Whatever that might be.
There is still the factor that perhaps a calorie deficit is less optimal than maintenance, but it would only be for a little longer.0 -
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
I'm looking at these weights for a 5'10" male and I'm like WUT. maybe for an elite runner that eschews all body mass that doesn't directly aid his running. Maybe. But not helpful for the masses
That's why it's "for runners".
0 -
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
That formula is certainly eye opening.
Me: 6'4" and I weigh 170 pounds. I would have to drop to 142-147 for a small frame, 152 for a medium frame, and 157-162 for a large frame using that formula. Based on the fingers around the wrist test, I am a "small" frame and therefore would need to lose 23-28 pounds. 6'4" and 142 pounds? That's a BMI of 17.28 which is underweight. I would say a BMI of 19-20 is more common for runners. I trained and ran marathons in the 162-165 weight range. I don't think I would make it around the block at 142!!!!
Better is a book by Matt Fitzgerald entitled Racing Weight.
http://racingweight.com/
Other sources...
http://www.runnersworld.com/weight-loss/whats-your-ideal-weight-find-out
http://www.runnersworld.com/race-training/your-fastest-weight
http://running.competitor.com/2014/01/nutrition/racing-weight-how-much-should-you-weigh_14665
Table that presents optimal racing weight body fat percentage ranges for different gender and age groups of runners. Most runners can expect to get their body fat percentage down within the range associated with their gender and age group through proper training and diet.
http://cdn.running.competitor.com/files/2014/01/Screen-shot-2014-01-20-at-11.05.23-AM.png
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SingingSingleTracker wrote: »
That calculator gives me an ideal weight of 63 kg / 139 lbs which is a 20 BMI, which is what I'd decided in my OP. Cheers.0 -
That formula does work for me (it works out at 118lbs and I ran my best at 116) but I think it is a coincidence. What if you just have really long fingers?0
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This formula recommends a much lower BMI for taller people. For example, 140 pounds at 5'10" (medium frame) equates to a BMI of 20.1, but the suggested weight of 120 for someone 5'0" calculates to a BMI of 23.4. For a BMI of 20.1, that 5'0" runner would need to drop 17 pounds (or 14% of their body weight) to get to 103.0
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That formula does work for me (it works out at 118lbs and I ran my best at 116) but I think it is a coincidence. What if you just have really long fingers?
I think it also needs to be taken with a view that you have already lost quite a bit of weight and are looking to fine tune your numbers maybe.
My wrist measurement would have put me at a large frame before I lost weight and a small frame now that I have lost weight.
0 -
Distance runners train to excel at distance running, their body weight and composition is a reflection of that training and secondary to performance.
Analysis of distance runners to find an ideal body weight/BMI/composition etc is interesting but using that data to say "if you aim for that ideal, your running will improve" is false.
It is this logic that leads young men of the internet to think that wearing the same watch as their sporting hero will imbibe them with the same skills/girlfriend/bank account - not that I'm accusing you, the OP, of that at all. My point is, that form follows function - the reverse is, in this instance, not true - you could achieve that "ideal" and your running suffer.0 -
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
I'm looking at these weights for a 5'10" male and I'm like WUT. maybe for an elite runner that eschews all body mass that doesn't directly aid his running. Maybe. But not helpful for the masses
That's why it's "for runners".
Racing Weight is quite a good read on optimal weight, although written from the perspective of having an optimal weight for racing. That's not suggesting that the optimal weight for racing is sustainable, so it's a question of dropping down to there, then gaining again afterwards.
I know for me the optimal racing weight isn't sustainable for me long term.
That also assumes an A race, with the recognition that other races will be at a heavier weight, as the demands of training mean that getting down to race weight isn't a good diea for general resilience.
fwiw Fitzgerald estimates 150lbs as my target for racing weight, that formula estimates 134lbs. Not a hope in hel of that ever happening...0 -
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
I'm looking at these weights for a 5'10" male and I'm like WUT. maybe for an elite runner that eschews all body mass that doesn't directly aid his running. Maybe. But not helpful for the masses
That's why it's "for runners".
Always be suspicious of formulas that try to simplify to round numbers.
2 x height for weight sounds like a rather simplistic method.
A quick look at the assets sheet for chicago (http://assets.chicagomarathon.com/wp-content/uploads/2012/05/2_Elite-Athletes1.pdf) shows me that the taller elite don't match this as well as shorter ones.
So take it as a very loose yardstick.
Oh and I'd say you mean "elite long distance runners" rather than "runners".
Usain Bolt, clearly a runner, is much heavier than 155 lbs (2 times his height).
So Dave is right - it's for "an elite runner that eschews all body mass that doesn't directly aid his running".
(the racing weight formula seems a bit more realistic.)0 -
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
I'm looking at these weights for a 5'10" male and I'm like WUT. maybe for an elite runner that eschews all body mass that doesn't directly aid his running. Maybe. But not helpful for the masses
That's why it's "for runners".
How are we defining "runners"?0 -
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
I'm looking at these weights for a 5'10" male and I'm like WUT. maybe for an elite runner that eschews all body mass that doesn't directly aid his running. Maybe. But not helpful for the masses
That's why it's "for runners".
How are we defining "runners"?
clearly not this guy.
0 -
Doesn't work for me. I have the tiniest wrists, but wide shoulders, wide pelvis and knee caps the size of Greenland.0
-
I found this formula for ideal running weight.
http://www.runningshoesguru.com/2014/11/a-formula-to-calculate-your-ideal-running-weight/
Quote:
Hold out your right hand in front on you. Using the index finger and thumb of your left hand, wrap these fingers around your right wrist.
If the fingers touch but don’t overlap, you have a medium bone structure and/or musculature. If your fingers overlap, you have a small frame. If your fingers do not touch, you have a larger than average bone structure.
Now, with you frame assessed in a general sense, let’s do some quick calculations using our “double the inches” formula as a baseline.
Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance.
Medium Frame– The formula works! Keep it the same.
Large Frame– Double the inches, then add 5-10lbs.
Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). It does not matter if this runner is male or female, but females often weigh slightly less than males at the same height.
If we “double the inches” for this runner as noted above, we come to 140lbs in weight. So, based on frame size, the following values would hold true.
Small Frame– 5’10, 140lbs – (5-10lbs) = 130-135lbs
Medium Frame– 5’10, 140lbs
Large Frame– 5’10, 140lbs + (5-10lbs) = 145-150lbs
===
I'm nearly at the bottom of my goal weight range, but I've still got a bit of fat on my tummy I can feel when I run.
My goal BMI is 21, but maybe I should go to 20.
(I'm 5' 9.5" / 176 cm tall, and currently 146 lbs /66 kg)
My question to runners is, what is your goal/maintenance BMI/weight?
I'm looking at these weights for a 5'10" male and I'm like WUT. maybe for an elite runner that eschews all body mass that doesn't directly aid his running. Maybe. But not helpful for the masses
Agree. And a lot of it depends on your goal. A lot of us run for the fitness aspect and calorie burn - but our overall body goals(especially for guys) are NOT to have an elite 'runner's build.'
0 -
Don't bother with a calculation that relies on your wrist diameter. Especially if it's relating it to finger length. All that tells you is that your fingers are long/short in relation to your wrist.
I'm 5'3". I've got moderately short fingers. I can make my index finger and thumb touch around my wrist if I leave a red mark from squeezing hard. With a 'medium frame', that'd put me at 63 * 2 = 126 lbs.
I'm 120 lbs and am guesstimating myself to be around 25% BF based on picture comparison. Definitely not ideal for a runner, and I already have a decent amount of muscle from lifting. Would like more, but I won't be putting on 6 lbs worth anytime soon, I can tell you.0 -
SingingSingleTracker wrote: »
+1 Fitzgerald's book is a good read.
Now for n=1 vs the ops link. 72", small frame/big hands - I'll cover a fingernail when wrapping. So that's 134-139 lbs. My 5k pr happened when I was 138 and 6% bf.
How does it account for hand size... I wear xl gloves, but what if you had Trump hands?0 -
Agree your wrist size can change as you go from overweight to a healthy weight, so that calculator isn't super helpful unless you are already in a healthy range.
I think better to try your own trial and error. To optimally race for something like a marathon distance you probably want to be at the bottom of the healthy weight for your height, with low body fat, and not a ton of excess muscle. But since most of us aren't competing for marathons, most of us would do well to have more muscle mass on us even if it means sacrificing a few minutes of our marathon PRs.
The problem I don't like with the calculators is that in order for the difference between a healthy weight and your "optimal" weight to have much of an effect, you need to be training like an elite as well. And most people have jobs and aren't doing that. Which is just fine, but then you might as well carry some extra muscle and be overall healthier rather than targeting a specific sport like that.0 -
Hmm, I am 5'9" and have slender build and very small wrists for my frame (smaller than 6" bigger than 5") so close to your size and:
69+69 is 138, minus ten is 128, and yep, I was at my fastest at about 128lb. Not fast, but faster than I can go now at 135, and faster than I could go when skinny at 123lb.
I consider my overall fitness better at 130-135 (more upper body strength, and some extra fat - body fat % stayed at 20%) but I guess the extra weight does cost something in terms of running. I am not an elite athlete.
IF you could get that extra 5lb as just leg and butt muscle, though, I can't imagine that slowing anyone down.
So one anecdotal vote for yes the formula works.
I agree the "fingers around wrist" is a funny way to measure wrist size - my fingers are really long so I can wrap them around my wrist and overlap plenty, but I can just wrap them around my fiance's wrist to touch and if I had wrists that big I'd have monstrously large bones, nowhere near medium frame. The reach of my finger to thumb is about 9".0 -
Not sure how helpful that calculation is unless you're elite. I'd be more concerned about composition rather than actual weight.0
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