Ideal Body Fat Percentage for Runners | TrainingPeaks (2024)

FAQs

Ideal Body Fat Percentage for Runners | TrainingPeaks? ›

There is no perfect body weight at which to aim. Elite male runners probably have body fat percentages around 8 percent; elite women somewhat higher, maybe 12 percent.

Dietary Fat Recommendations for Endurance Runners

In accordance with the AMDR for fat intake for healthy adults, it is recommended that endurance runners get 20-35% of their total energy intake from fat. This translates to an intake of roughly 0.5 to 1.5 grams (g) of fat per kilogram (kg) of body weight each day.

An excess of body fat, however, serves no useful function for the endurance athlete. It can help the sumo wrestlers, and perhaps may not even be a disadvantage for the shot putter, but not the runner. Extra fat adds to the weight that has to be carried, and thus increases the energy cost of running.

The body fat percentage of an active athlete is often lower than the average person. Typically, male athletes will have between 6-13% body fat, and female athletes will have 14-20% body fat.

Elite male runners probably have body fat percentages around 8 percent; elite women somewhat higher, maybe 12 percent.

In marathon runners, Marc et al [8] identified the most appropriate profiles and conditions to realize optimal performance. They found, at this time, that optimal BMI for men was 19.8 kg. m⁻², and for the 10 best performers of all time a BMI range between 17.5 and 20.7 kg. m⁻².

Shorter runners with thin body types tend to make better long-distance runners than taller runners as long and large legs make it difficult to lift and propel a body forward. Shorter strides and less weight tend to lead to greater speeds over long distances.

When you think of a runner's body, you probably think of a certain body type: long, lean, and leggy. However, runners come in as many sizes and shapes as everyone else, and each body will respond in its own way to training.

What body fat percentage is most attractive? ›

Some guys with good leanness genetics can maintain their general health and mood while having year-round abs (8–10% body fat). Mind you, that's rare. Women preferred men closer to 13% body fat, which tends to be healthier and more sustainable for most guys.

As a general rule of thumb, 10 per cent body fat is the safest place to be. You're lean enough to show muscle — including your six-pack — and you can see your veins from your shoulders to your hands, but you're not so shredded that you're becoming translucent.

In short, there is no such thing as the perfect runner's weight. As an amateur runner, you should not feel pressurized to become lighter and lighter. Instead, listen to your gut feeling. If your times are right and you feel good while running, there is no reason to save weight.

The 'fat burning zone' is where you are working out at about 70 – 80% of your maximum heart rate, also known as your fat burning heart rate. If you're looking to lose weight and keep fit, the general rule of the game is to increase the intensity of your workouts.

Ectomorph Body Type

People with this body type have little observable body fat, are only lightly muscled, and have a small frame and joints. Long-distance runners often have ectomorph builds because they have less weight to move over the many miles.

Fat intake for an athlete should range between 20-35% of total daily calories. Current dietary guidelines recommend that 10% of fat intake should come from monounsaturated sources, 10% from polyunsaturated sources, and no more Page 2 than 10% from saturated fat.