🏃‍♂️ 2 Seconds per mile

Writing about weight is a complicated subject. So we want to make clear that this has nothing to do with body type, body image, or what a healthy weight means. It’s about running faster.

• You can run 2-3 seconds per mile faster by losing one pound.

This has been proven in real life and a laboratory.

First, we have this 1978 study that started the conversation. Subjects ran on average 1.4 seconds per mile slower for every extra pound they carried.

Then we have this 2017 study where subjects ran 2.4 seconds per mile faster for every pound they lost.

For real-life experiences, you can read this forum where many runners have experienced these average improvements when losing weight or running slower when adding some.

In my experience, last year, I attempted to run a 5-minute mile. On September 21, I ran it on 5:01 (so close). I’d read about those 2 seconds faster per mile, so I lost 2 pounds and attempted it again one week later on September 28.

This time I ran the mile in 4:55, which translates to 3 seconds faster per mile for each pound.

Think about it! – Have you seen an elite mile or marathon runner? They are incredibly skinny. Eliud Kipchogue weighs only 114 pounds.

Other factors. We know other factors can come into play (weather, training regime, shoes, mental strength, etc.), and it’s pretty much impossible just to isolate weight to test. 

But it makes sense. Imagine carrying a 10-pound vest in your run tomorrow. Your heart rate will shoot up, and you will feel slower.

Last thought. Losing any non-functional weight can help improve your performance. And conversely, adding non-functional weight can see times slow as a result. By non-functional weight, we mean any weight that is not necessary for health, wellbeing and the various components of fitness.