Weight should not be a performance goal for amateur runners; it is better to focus on training, recovery, muscle strengthening, and intuitive eating to allow the body to reach its natural weight.

noli's read

Running science confirms that for amateurs, performance primarily depends on aerobic physiology and running economy rather than simple body mass. Studies (notably reviews in 'Sports Medicine') highlight that muscle strengthening, mentioned by the creator, improves power and injury prevention, often at the cost of beneficial lean mass gain. The idea of 'race weight' in elite athletes is often confused with caloric restriction which, in amateurs, increases the risk of deficiencies and Relative Energy Deficiency in Sport (REDs), documented by the International Olympic Committee. It is true that a fixation on weight can hinder training consistency and mental health. However, for some runners with significant excess weight, a loss of fat mass can objectively reduce mechanical load and improve times, which nuances the idea that weight never has an impact. In summary, the advice is behaviorally sound but slightly simplifies the mechanical relationship between total mass and performance.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009
3. 3Stewart TM, Williamson DA, White MA 2002
4. 4Neumark-Sztainer D et al. 2007