Lose Weight, Run Faster: 5 compounding benefits of healthfully shedding body fat

We all know that carrying unneeded weight on a run will either slow you down or wear you out faster. But what if the real extra weight you're carrying isn't in your shoes or pack, but in your cells as stored body fat? For many runners, this is true.
We're not advocating weight loss at all costs here, not at all. But if you do have extra body fat, moving towards a way of eating that both fully fuels you and allows your body to release extra fat stores is truly the biggest flex you can make in your running.
You'll buy the new shoes, crush a mega track workout, and spend half your Sunday on a long run, but will you do the one thing that gives the most compound benefits for both your running and health in the short and long term?
Let's talk about it below 👇💬
02:10 Decreased injury risk
06:04 Calculating BMI
06:33 How much faster could you run?
08:13 Increased training ability
09:35 Better T° regulation
11:23 Increased health overall
11:39 Dramatic marathon PR story
13:13 Broad Study
14:45 Nutrition spectrum
16:44 What's hard about this
17:31 How to get started
18:30 Summary
Video Specific Resources -
Body fat percentage statistics:
Timothy Noakes, Lore of Running (Champaign, IL: Human Kinetics, 2003)
BMI of Male Olympic champions over time www.topendsports.com/events/s...
Broad Study
www.nature.com/articles/nutd2...
How much does an extra pound slow you down? www.runnersworld.com/nutritio...
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[@SHELLBI1]

Finally someone has the courage to say that!!!

[@runelitecoach]

Haha. Thanks. Yeah it puts a target on your back. But whatever, truth!

[@ErgheizCold]

Great video, such a common sense thing but no one ever wants to hear it. People get offended way to easily when you talk about weight loss. I know its something like 7 lbs of force per foot strike per lb of weight you lose, thats a lot less stress on your legs = less injuries = better training. It really is compounding.

[@runelitecoach]

Thanks. yeah it's an important topic in running and sometimes egos get bruised. It just is what it is. Thanks for your support

[@chethanrasireddy8394]

Height: 5.6ft Age: 22 Weight:81kgs Ideal weight:59 to 60kgs 1km PR time: 5.28mins How. Much faster i can run the same 1km if i lose 20kg of fat , other factors remain same????????????

[@lionheart4552]

@@chethanrasireddy8394 I'm sure you have a calculator.

[@MegaDreamOo]

​@runelitecoach because everybody wants to lift and run without even including running specific strength exercises.

[@bensonvong]

@@chethanrasireddy8394from a pure physics perspective (they had runners wearing harnesses which reduce their weight), it is around 2.7 sec/kg/km. that is just the physics. But most people losing 20kg, it likely means their diet got healthier, maybe less alcohol, etc. You will also likely sleep better and have less chance to injuries for your joints which allows you to be more consistent with your training. You will also need to strengthen train to make sure the 20kg is mostly fat. But I wouldn’t be surprised if you did train and then lost 20kg healthily, you could take 1 minute + off that time.

[@DanielL143]

As an overweight runner I can absolutely confirm the truth of this video. Trying intermittent fasting and it seems to be working. You cannot outrun a bad diet (trust me).

[@annahunt6578]

Good stuff. I went plant based myself a few years ago and dropped 30 pounds in the first few months eating as much as I wanted. Definitely made my running more enjoyable!

[@runelitecoach]

Great job! Glad to hear you've kept if off too. Yo-yo dieting may get one to lose weight, but not keep it off. A dietary change that lasts forever is the solution. Nice job :)

[@nikitaw1982]

My mum went plant and gained 20 pounds.

[@defeqel6537]

@@nikitaw1982 that's the thing "plant based" is meaningless as a descriptor, chips are plant based. "unprocessed", ie. foods that don't require a content label, would be a better starting point.

[@zeevon9]

So glad I stumbled across this video! I liked and subscribed and am looking forward to watching more! You have great information/insights and present them in a great manner.

[@kwd-2023]

One of the best vids I've seen for run improvement motivation.

[@nikoliekari1231]

While I fully agree on the premise of this video, you did get a few things wrong. 1. Losing weight, so you can run more miles does not mean you are training any harder. Imagine lowering weight at the gym and doing more reps. That does not mean you train any harder than you would with a heavier weight. 2. Getting fatigued when doing curls does is not a result of overheating. But I get your point here. Temperature is more of an issue in running. 3. The amount of fat you eat does not matter in weight loss. Eating more veggies means you are most likely eating less calories. That's why you lose fat. You can eat just sugar and butter to lose fat (of course not recommended). 4. Eating veggies to lose body fat does not mean you don't regain it. I don't care what you eat, if the diet is unsustainable over a longer period of time, you will regain all the fat.

[@runelitecoach]

I'll happily prove them point by point: 1. The point is that you can run more miles WITHOUT training harder. It would be the SAME energy output...but more miles. Thus it would be a superior training effect. 2. Inability to continue contracting is a result of increase local temperature and build up of hydrogen ions. Short of mechanical injury, those are the reasons why you get maxed out with a specific muscle. If you cool it, you can perform up to 16x as much work. The research on this done at Stanford is staggering. NFL and NBA players are using it. It works 3. the amount of fat you eat TOTALLY matters in weight loss. "the fat you eat is the fat you wear" and within a s little as 3 minutes ingested fat it's stored. The main driver of this is chronic high intake of fat which reduces insulin sensitivity. Low insulin sensitivity is what signals to the body to store fat around the organs and under the skin. High fat intake absolutely leads to higher body fat. 100% for sure. If eating the same number of calories from fruit, as compared with oil/meat/dairy (all high in fat) the results are night and day difference. Check out the books "how not to diet" and "how not to diet" and "mastering diabetes" for the peer reviewed evidence based research on this. Or just check out the YT channel @nutritionfacts.org. 4. Eating veggies is a great way to lose body weight. Of course don't eat ONLY veggies. But yes you can eat all plants. I personally eat only whole plants, mostly fruit, lots of veg, and can sustain my body weight very easily, despite running about 2.5 hours per day on the trails. Eating plants is the most sustainable way to eat. If by sustainable we mean "maximizing lifespan and health-span" then yes. That's why 60% of all Americans are severly overweight. They don't eat plants. They eat processed food, and animal products. In fact the ONLY large population on the planet which falls within an average of the recommended BMI are fully plant based eaters. Not even vegetarians. Sorry man, but those attempts to debunk fell flat.

[@lidasheppard4968]

Great video ! Thank you

[@runelitecoach]

Welcome :)

[@sarahpeper4937]

Super helpful!

[@runelitecoach]

Thanks Sarah

[@ankitaggarwal028]

Loved the video. Love your content & the way you present. Good luck ❤

[@runelitecoach]

Thank you so much!! We love having you as part of the audience. See you in the next video. And post requests you have in the comments for future videos.

[@TRUc972]

I’m really enjoying your videos, lots of Motivation for when I get back from injury

[@runelitecoach]

Thank you. So happy that you're getting value from the videos.

[@jnntinsf]

Thanks for this. Last year I got back into shape, lost about 12-15 pounds over 9 months as my times dropped, eventually getting to a 1:35 half, but short of my sub 1:30 goal (I’m 52). I cut out alcohol and cut back on snacks and sweets but have some room for diet improvement and sleep. Will try more plant based and a bit more miles/wk, the thought of compounding has me stoked.

[@darrenhorton5851]

Great video. Lots to think about!!!

[@runelitecoach]

Glad you liked it!

[@darrenhorton5851]

@@runelitecoach although I am not sure I can actually weigh as little as it is suggesting. Any sort of breeze would leave me going backwards😜

[@tobiasschneider8075]

l agree on most things you were saying in this video, however I find it also extremely important to mention that you need to be fueling the work you are doing. Otherwise injury and overtraining are guaranteed. For me personally this was/still is a major issue, but I can understand that this certainly is not the case for the majority of runners (an probably your main audience) out there. As a (ultra) trail runner I am probably training a much higher volume in terms of hours on feet than most normal road runners do, therefore this issue becomes more relevant for people like me, I guess. It is definitely very hard to on the one side get in enough calories to fuel your training and on the other side make sure you are not overdoing it. Especially with a plant based diet, as in my case, because the amount of fruit/veggies makes it a bit more difficult to actually listen to your bodys signs of satiety. Often I only realize I have been eaten too little calories, when it is already too late and I feel low on energy on my run. Do you maybe have any tips for me? Would highly appreciate some advice! Also, I just stumbled across your chanel and really enjoy all your videos you put out so far. Keep up the good work! :D Greetings from Austria

[@runelitecoach]

Hey in Austria! Welcome. I too am an ultra runner and have run over 200 miles on 100% plants. My PRs in the 50k and 50mile are on only raw juice. I’d say it’s much easier to listen to your satiety when eating plants, especially raw. Because when you’re full on watermelon you just stop, but salty fatty addictive foods…you don’t stop you just eat until you pop! Lol. I’ve never felt more in tune with my body than when eating raw. I hear you though of course you need to fuel up for the big runs. I’m an example that it’s not only doable but easy and helpful for your running. If I can do 205 miles with 40k of gain off only plants, then the proof is in the pudding. But don’t take my word for it- I suggest watching all of the videos from @thefruitarian. Michael Arnstein. This guy runs over 200 miles per week and has some incredibly times and wins under his belt, and he eats 100% raw fruits and veggies. That’s it. Thanks for the great, and respectful, comment you left on this topic. A lot of people have a knee jerk reaction and just yell “but protein!” Lol. Welcome to the channel and I look forward to more discussion on future videos

[@datguy9408]

Once I started weighing above 145 my injuries started popping up. I got back down to 149 from 170 and there’s a huge difference when I put pressure when I run or ride my bike going at a high pace for distance.

[@runelitecoach]

Huge difference! Nice job shedding some pounds.

[@robwilhoit6461]

Very informative!!!

[@runelitecoach]

Glad you liked it

[@grounded9623]

You are absolutely the best trainer. Thanks.

[@runelitecoach]

Happy to help! Thank you. You may enjoy the Run Elite book. www.amazon.com/dp/B0CFCZF65L

[@G_Widdicombe]

Great video, thanks. Having it spelled out clearly has hit home. I am considered a healthy weight and a reasonable runner, but I knew I could lose 10lbs and still be heathy. However, seeing it explained in this way I found motivating. It’s not an easy topic to discuss, but I think it is a key area for distance runners, and as you said, if the weight loss is done healthily it’s a game changer.

[@runelitecoach]

Absolutely! Thanks for your support. There will be a lot of content on this topic on this channel coming in the early Fall.

[@CarbonSuit]

Thank you for the video! Very glad the running community can have these no nonsense conversations about the relationship between weight and performance.

[@runelitecoach]

Thank you, yes, I knew that making this video might stir some stuff up, but heck I’m here to just share what’s going on

[@StephenMcLoughlin262]

Loved this! Thank you so much. Change starts today. I’ve lost 5 stone so far running the past year (and completed London & Dublin marathons, with a 44min improvement in Dublin). But haven’t changed my diet - and with these calculations have more work and hopefully major gains to make. Very empowering! Thank you.

[@runelitecoach]

Go get it! DM me and let me know how its going

[@StephenMcLoughlin262]

@@runelitecoach just bought your book for more research!! Thank you again.

[@justinlloyd-jones1658]

Another great video (y)

[@runelitecoach]

Glad you liked it! Thank you 😊

[@MP-sh4ht]

That video was really helpful. I used to be a 3hrs Marathoner. Now 48, 90kg, still very fit and healthy, but way too heavy for long distance i struggle to work on the weight subject...also switched to more plant based and much less animal protein diet- it is going in the right direction now. I know that i can't out train my weight and want to perform 1 or 2 final marathon runs sub 3hrs😅 Lighter = faster, i know and it's still very hard to loose the weight😅

[@janeonthecoast4920]

Good grief Im carrying 5kgs of extra weight on every run ! Am BMI of 22- going to lose it and get down to 20. How simple and obvious that I never thought about it. Thanks!

[@runelitecoach]

It’ll help a lot! 22 BMI is better than many. The average runner I talk to is between 22-24. Lots 25 and a few at 20. But the result my runners get all get very big when they get below 21 through healthful eating of plants. Never through “dieting” and restriction. Don’t do that

[@jacobmatthew5298]

You are the perfect person to watch after 2 years of watching others… thanks!

[@runelitecoach]

Wow, thanks!

[@xmatch]

Finally!! you can start training now :D

[@taniashingler4511]

I am so glad i found you. Finally that speaks truth. ❤

[@runelitecoach]

Thank you. Glad you found the channel. Welcome :)

[@macariocarido5954]

compound effect is one of my problem ,so that i can run faster and low injury,thanks for these video clip!very helpfull!

[@runelitecoach]

Happy to help!

[@jcox2728]

Excellent points. I've sort of always figured losing excess weight is going to be key for me to reaching my ultimate marathon pace goal (slightly less ambitious than your client, Brett). I just struggle with committing myself to that aspect. As you suggested, it's a whole lot easier logging the miles and then say I'm putting in the work. One big hurdle I have, is with conflicting goals. I've fell into the trap of justifying my indulgences, because I've burned the calories for the day.

[@toby9999]

You were spot on with temperature. I hate hot weather. Around 8 C to 18 C is my sweet spot. That's our winter here in Melbourne.

[@spooniegee]

Preach brother! I have experienced the 2-3 seconds per mile boost in the marathon. The math works.

[@runelitecoach]

Awesome! Nice to hear that’s been your experience. Doing the math in that took a while. It’s cited in my book but cutting dead weight will yield about that but you get the additional benefits of better cooling, less injury, etc. so it gets better and compounds to an even better improvement over time Nice job brother

[@timi7393]

Thanks

[@runelitecoach]

Welcome

[@itsianwood]

You have now motivated me to really try to lose some weight. I'm not fat but as you say, it's free extra speed!

[@runelitecoach]

Love this! Go get it. The key is to eat, healthier quality, food, not to calorically restrict.

[@vernonbell1628]

Love the video! Confirms for me the plain truth: I am a fat boy! my BMI is just under 25 (198 at 6'3"), and I could potentially lose up to 35 lbs and still be just over 20 BMI. My best marathon time is 3:44. At 51, my goal is to smash the 3:25 mark for BQ. After a recent hip injury, I'm slowly getting back in the saddle, training for a few half marathons before facing the big dragon again. Thank you so much for this! I needed it, and am motivated by it.

[@runelitecoach]

You’re welcome! And thanks for being open minded. If your BMI is at 25 and you’re not completely jacked with tons of muscle, then the chances are very good that yes you can lose a fair amount of body fat. The way to do it is with quality of diet, not caloric restriction, you’ll run anywhere from 1 1/2 to 3 seconds per mile faster just from each pound, every mile. You can do it! :-)

[@pagoldenglove]

Always love and enjoy your content, I have a question that may sound dumb, but what do you mean when you say living food?

[@runelitecoach]

Foods that are raw. Uncooked. And therefore retain their enzymes, and undenatured proteins, and cell walls intact. Like a fruit is alive because it literally grows and lives. But cooked potatoes are dead (you can’t plant them and have them grow) and meat is of course very dead. Living foods are literally living.

[@fluffycolt5608]

Brilliant. Im on it. This was the stimulus i needed. 3 months from now im taking 5 minutes off my 5k.

[@runelitecoach]

Fluffy! Yes! You totally can. I mean unless you’re starting at 16 mins. lol. Read the book 80/10/10

[@fluffycolt5608]

@runelitecoach is that your book? Just discovered your channel, really like what you put out. I'm just an unfit 25bmi 27 minute 5k middle aged sedentary type person. Can drop a few bmi points and see what happens.

[@MrTantriq]

I have such a hard time losing weight. I could definitely lose fat, but I also carry more muscle than normal. As it is, I’d need to lose 26 pounds just to have a normal BMI. I like having muscle, but I love running. It’s a lot to think about.

[@runelitecoach]

@MrTantriq you likely can lose some weight just by getting rid of some of the mucoid plaque in the small intestine. Keep your muscle, but you can lose things like fat around organs, stuff that's built up in the intestine, etc. You do that by eating supremely healthy. No processed foods whatsoever, which leaves you essentially with just raw fruits and vegetables. Move towards that as much as you feel comfortable, sustain it, then improve over time. Performance will improve for sure. Check out the channel The Fruitarian, Mike Arnstein is a very accomplished runner who eats only raw fruit and veg and he details a lot of his journey.

[@henrys.8047]

One caveat to your takes on diet and nutrition: The best diet is the one you stick to. Crash diets, restrictive diets can be fine if that's okay with you to stick to. But don't make a decision for the next 10 weeks, make a decision for the next 10 years. There's nothing wrong with caloric restriction, as that is the meat and bones of any successful fat loss diet. Likely you are not going to overhaul your entire diet over night without a shitload of resistance. Last month I still ate ice cream, muffins, bread, sweets - and lost 16 lbs. Feel energetic and happy and almost never hungry. This is the same thing I did when I lost 65 lbs two years ago. I kept the weight off but took a break from caloric restriction Most of you don't have a problem with what you eat, but have a problem with your relationship with what you eat. Like binge eating, going way past full etc.

[@JM-xb5sh]

So excited to try this out…. Now just have to figure out the dietary changes to make this happen… eating lots of fruits, veg, salad, nuts and oats already…. But still going wrong somewhere and want to lose those 10lbs and get that marathon PB👍

[@runelitecoach]

I hear you. There are so many nuances to diet, and weight loss. Much too much to type in a comment here. You may enjoy listening to Gillian Berry's channel, Michael Rose, and nutritionfacts.org. Great resources. I also have a nutriton and diet for runners course that we'll be doing in July. Come join us! You can email me at [e-mail] to request to be on the waiting list. Keep it up!

[@JM-xb5sh]

@@runelitecoach Thank you so much for your reply. I will check your recommendations out👍

[@PumpernicklePaul]

Important to note that risk of injury can INCREASE if your body fat % is too low. Your body needs ample fat to recover properly. Also, no conversation on this topic is complete without acknowledging the rampant body dysmorphia that exists among elite runners and sub elites as well. It’s also worth mentioning some runners carry more muscle mass making BMI a faulty indicator because it does not take into account muscle %.

[@runelitecoach]

Hardly any non elites walking around at 5% or less body fat. So until they get at least there (for men at least) they are not at all at risk of being “under fat”.

[@cpeter5052]

Yes, outliers exist, noted. Happy?

[@leandrocaniglia582]

Very good video. I would add that plant-based + running might not be enough to lose as much weight as suggested here. By adding intermittent fasting my BMI reduced to 20 effortlessly , even though losing weight wasn't my goal.

[@runelitecoach]

Whole food plant based diets are the most impactful way to lose weight and keep it off. The BROAD study is the most successful weight loss study ever and used only whole plant foods as the intervention. Eaten ad libitum, no exercise prescription. Fasting can be good too. But the main reason why most people benefit from fasting is that they stop putting in nonsense foods to their body for a bit of time. You can get a great result from just eating clean foods. Some of the very same results as an IF for that reason. You can ALSO I.F. In a clean plant based diet. But I don’t recommend it for most because the main reason people fail on a clean diet is that they under eat. So at least until you’re adapted to it, eat as much as possible of whole plant foods, preferably raw. Then come to IF if you like. And yes stopping eating well before bed is an excellent strategy for health in so many ways. Very true. You can read about the BROAD study in one of the appendices of my book as well

[@kerry_runs]

Nice points especially on heat dissipation. I need to lose weight apparently 😂

[@runelitecoach]

Haha. It helps

[@earthquakemagoon2505]

The hardest part is losing visceral fat around my belly. Ugh! My BMI is: 24.1 at 5' 10" and 168lbs down from 221lbs.

[@lancelotisupnext3623]

Great video. I've been working on cutting weight and plan to get to 160 lbs. before my next mile race. This would put my BMI at 23.0 instead of 24.5. Based on your calculation I should be able to hit sub 5 mins., which has been a big goal of mine this year. We shall see how it goes. It's just hard because I love food so much, especially when it's free lol

[@runelitecoach]

Thanks @xiuyan Liu :) we like having you as our audience

[@ryanmiskin8925]

Did you get your 5min mile? At 23.0 bmi that would be impressive. I’m at 23.5 and can barely break 6min flat, 20:30 5k. I’m 6ft 2in tall and 180 lbs. I can definitely get to 170, I’ve been there before when not running.

[@lancelotisupnext3623]

@@ryanmiskin8925 No. I ran a 5:12 at 168 lbs. I eat too much lol. Training for a marathon on Nov. 5th but I'll get back to the sub 5 min. mile goal in Feb.

[@ryanmiskin8925]

@@lancelotisupnext3623 Man, 5:12 is still impressive if you're at 24ish BMI. How long have you been running? I'm coming up on my first anniversary in a couple of days, trying to break 20min in a 5k race here in 2 weeks. That was my main goal for 2023, break 20min, then work on 10k/HM in 2024.

[@lancelotisupnext3623]

@@ryanmiskin8925 Thanks. I wanted to be a basketball player as a kid and running was good conditioning for bball, so I would say I've been running for about 17 years. Been focused more on running the past 2 years. Slowly accumulating good training tips from channels like this has helped. You got this! Have you applied the tri-phasic model to your training program?

[@grahamjenvey6779]

I used to run a fair bit. I was pretty lean just under 11st. I ran 5 marathons all under 3 hours. I.m now 12 and half stone couldn't get under 4. Its a fact body weight really matters to running performance.

[@GorgieClarissa]

1lb = 2/3 seconds slower. This is actually pretty freaking accurate... I gained 30 lbs... and on a good day... I'm running 60 seconds slower... on a bad day I'm running... 90+ seconds slower. This is VERY freaking eye opening. I haven't run a race for 5 years and sadly gained too much during covid... I'm going to work on getting back... so eye opening

[@runelitecoach]

So glad this inspired you! I’ll have a nutrition monthly magazine for runners coming out in about two months. Watch for that you’ll love it

[@Burps___]

Awesome video, Andrew. Google says Eliud Kipchoge is 5’ 6” and 115 pounds! 😳 I just invested in a BlendTec blender, I’m going to try very hard to drink my plant-based living foods.

[@runelitecoach]

YES!! Smoothies are a great entry point in to raw foods. Eat them too. But blending and juicing is good too for sure. Enjoy :)

[@Uzimaki9t]

Thanks I needed this how bad is it or contradictory would it be to take protein powder along with this diet?

[@runelitecoach]

No need. Protein is in food. White powders = yuck 🤢

[@Matt-cp9wh]

Losing the excess fat is hugely helpful

[@runelitecoach]

So true

[@RunnerdJK]

How much protein do runners need? Which protein sources do you recommend? Is pea protein powder a good source? Thanks!

[@joelouden6592]

As an on-again, off-again lifetime runner of 48 years I can tell you, unfortunately, what happens with a 63-pound weight gain: it's more than just carrying the extra weight. It's the TYPE of weight. 1. Fat is gelatinous and it's not the same as carrying ridged weight like a backpack full of camping gear. It's going down with gravity as the body is going up with each stride. Then it's going up when eaxh foot hits the ground. This compounds the weight like a dead-blow rubber mallet. 2. Having lots of abdominal fat pushes into the lower lungs and up against the diaphragm, preventing full lung expansion and deep breathing. 3. Having high bodyfat as a male lowers testosterone, which limits muscle recovery, energy, and power output. 4. A large belly changes the body's center of gravity in a way that makes it harder to run well. 5. Fat mass still requires bloodflow but it's more restrictive than muscle tissue, which has larger blood vessels. It makes the heart work harder. 6. High bodyfat creates lots of inflammatory response in the body which compounds and lengthens the recovery time from the high muscle inflammation of a hard run. 7. High fat mass makes the organs work harder which are already strained during a workout. 8. Fat gets marbled into muscle tissue like a prime steak. The higher intermuscular fat makes it harder for the muscles to contract efficiently.

[@runelitecoach]

Thanks for that share. Yes good point. Ideal BMI for health and longevity is anywhere 18.5-21.5 which is far less than virtually all interested world. And it’s caused not by eating too much volume but from eating foods high in calories, salt, and fat. Plant food is the solution.

[@MegaDreamOo]

Great information, by making juices does fruits and vegetables will be still alive?

[@runelitecoach]

Yes, absolutely

[@trueskatewithsam5275]

I am 50 lbs from this goal.

[@runelitecoach]

Good to know a starting point. You don’t need to bridge that whole gap. You can do whatever you like. It just means you have a lot of potential ahead of you

[@trueskatewithsam5275]

@@runelitecoach thank you I signed up for a half marathon in January of next year so I gave my self plenty of time to learn to run a great distance and lose some weight before that time.

[@stephenbanavage3293]

Great video! Just got the shock of my life when I calculated my current BMI. 4 months ago I ran a 3'09 marathon with a BMI of 24.7 geeez. Next marathon is in just under 16 weeks. I need to drop 17kg to get my BMI down to 20 that's crazy. I never been that weight since my early teens. My best BMI in the last 3 years was 23.1 and I looked too slim with 10.7% body fat. At 20 BMI I would probably look like a skeleton. I concur I have most of fat stored in my abs. Not sure what is best to be honest.

[@runelitecoach]

Stephen! Such a good question. You DON'T need to get down to a 20 BMI. That's just a gold standard. But if you go from a 24.7 to a 22, you'll have improved performance for sure. The best part is that with a plant-based diet it falls off so easily. No calorie restriction required. In fact if you eat mostly raw, you'll have a tough time learning to eat enough calories. all the fiber will help move old stuff in your colon out, and you can lose a fair amount of weight just by purging old fecal matter in your intestine. So don't hold yourself to a standard that you feel is too difficult. There's no need to. Just make a small shift, and enjoy that. You can always do more later if you like :) Some of the best ways to improve BMI are to have a morning green juice (32-64 ounces. A big one), have smoothies that are all fruit (no dairy, or nut butters or protein powders), and eat high carbohydrate starch based dinners (potatoes, rice, lentils, corn, etc). Be careful of oil that sneaks in to most everything. That's ALL fat, and will make it difficult. You don't have to do ALL of these. Just pick one to start off with. I recommend a big homemade green juice (32 ounces or more) each morning. It's a great way to start the day! Let me know how you're doing! I'm here to help :)

[@stephenbanavage3293]

@@runelitecoach what an awesome answer, thank you so much. I will surely keep you updated with my progress. 10kg is more manageable and realistic to hit 22 BMI. That's almost 20 minutes off my marathon time :)

[@runelitecoach]

So easy right?! It’s not just about training harder. You can take off huge amounts of time just by improving body composition. Good luck. Let me know if you help or coaching with getting there. [e-mail]

[@blairleishman2368]

This is a touchy subject. So thanks for mentioning that you are not advocating for weight loss at all costs in the description. I understand that truly excessive weight can be a hinderance to running performance. But being underweight is also a hinderance. Energy availability. RED-S. Look up the story of professional endurance runner Elsey Davis. Gaining weight can make you faster.

[@runelitecoach]

Well, I don’t suggest being underweight. But virtually everybody is carrying more weight around than they need.

[@jopiorienteering]

Do you have any tips for people who are fit not fat and are looking to optimize their weight for racing? Think "How to trim down the last 10lbs? Also how do you know when you are at your ideal weight?

[@runelitecoach]

You’re at your ideal weight when your diet is supremely healthy and you’re eating as much as you need to sustain yourself, then you will be at your ideal weight. With the presence of junkie foods, processed foods, high fat, high salt, stimulating foods you’re likely not at your ideal weight. If you wanna lose 10 pounds, then it’s a diary shift. It’s hard to be overweight, eating a raw diet. Every animal on the planet, except for humans eat a raw diet. The only exception are pets where we make the food for them. And you don’t find obese animals in nature. It doesn’t exist, unless somehow they found how to eat human food or cooked food the humans made.

[@bobbyk9939]

BMI calculator does not account for muscle mass. I’m 6 ft 198lbs but have a body fat % of 12.5% thru InBody body fat scale. Accurate machine that calculates your muscles, fat, and skeletal weight.

[@runelitecoach]

Sure, but BMI calculation is accessible to everybody within 60 seconds of Google search. A comprehensive body composition analysis would require finding the machine to do it, going to the hospital, driving there, paying for the service, and consequently most people will never do it. BMI is a good enough approximation to get an idea of your body composition.

[@bobbyk9939]

@@runelitecoach I got my BMI done in Seoul, South Korea thru a Community Service Center Hospital in Yongsan District. It took about 20 minutes where they use an “InBody body scan machine” which measured my total body weight from bone density, muscle weight, water, and fat. They give a print out at the end where it tells you your body fat %, fat % and bone density.

[@Kelly_Ben]

I'm not a pro. Yes, i want to be the best athlete i can be. But i also want to enjoy life as much as i can. It's not worth turning in the tacos, margaritas, and birthday cake for an occasional PB. Eat a balanced diet, train smart, and enjoy your life.

[@runelitecoach]

You can definitely have amazing plant-based tacos and birthday cake. Margaritas? Well personally, I don’t see the Saints in consuming a neurotoxin, but I understand that a lot of people disagree. So keep the margaritas, and you can still have oil free plant-based tacos and cake and you don’t have to give up anything! Also, my recommendation is not to follow the diet that I’m showing here. I’ve been on this journey for over a decade and it’s not an appropriate place for most people to start. But if you have a belief that in order to enjoy life, it must include tacos, margaritas and birthday cake, then you should totally have those things. Because I definitely want you to enjoy life.

[@user-mb1iz9rb9f]

I think they call your approach the "Alberto Salazar School of running." Didn't work so well for Mary Cain.

[@runelitecoach]

Who did caloric restriction bro. Not what I said in this video. In fact the opposite of what I said

[@xmatch]

4:27 I never seen such a coincident in my life like Eliud Kipchoge did 5 years apart.

[@cflow3914]

180cm and 77kg down to 64.8 to achieve BMI of 20 and still not underweight. That is a lot if fat :)))

[@runelitecoach]

Oh yeah! Nice job!

[@RaphaelIgrisianu]

What do you think about ketone iq. Testing it right now

[@runelitecoach]

Hard no to keto. Here’s much of the easy to digest evidence. kzbin.info/aero/PL5TLzNi5fYd8H9nNYTHuxVBTCNP0hZDu3&si=Sk2CUrR85l31t22a

[@RaphaelIgrisianu]

@@runelitecoach not keto , ketone iq

[@cielostack2698]

I’m a lifter that also runs. What am I supposed to do? Stop lifting? So no more muscle gains? 🤦🏻‍♀️

[@janhark2140]

I'm kind in the same position, but by preparing for a run I reduce muscle training. It is not just mass but also more energy needed, even if you have only 5% fat.

[@runelitecoach]

You’re a lifter who also runs so you should likely lift and run. It’s an opportunity cost.

[@leocossham]

Wow. I did not realise the increase was 2-3s per mile per pound. I'm about 142lbs but could probably be 10lbs lighter and still a healthy weight. Supposedly I could knock over a minute off my 5k time of 15:12 if this is true, or take my 3k from 8:35 to 7:50. That does seem pretty hard to believe, but it seems worth incorporating more plant based food still.

[@runelitecoach]

Booya! Of course. The benefits compound. It’s more than just cutting dead weight. If you do it healthfully you also have better recovery, performance, cooling, less injury. Compounded

[@na-dk9vm]

Im mostly a 2miler - 5k runner. Right now im overweight for ideal running times. My 2 mile pb is 13mins. If i lost 20 lbs, what (roughly) time would i get my 2 miles time down to?? My 5km pb is around 23 mins...

[@ab4211]

Sub 20 5k,sub 12 2 miler

[@na-dk9vm]

@@ab4211 definatly?

[@unclefester2467]

What about highschool athletes who are lean already and wanna gain muscle mass, so you would have to eat more. Can I still be a fast mile runner and gain muscle because I like looking great it motivates me thanks!

[@runelitecoach]

Sure you can

[@stevehavas3970]

Understand the concept. However BMI is a poor calc method bc it doesn’t take into consideration body proportion Eg limb length vs body length. Care required here.

[@runelitecoach]

Sure. But instead of telling people to go out and get complex measurements done that take time, may not be able to to find, and take money, a BMI is a great place to start and gives you a good snapshot.

[@TheDrokon]

Good advice for competitive athletes but as a muscular guy, I have zero desire to get to BMI of 20. 15% BF is my goal.

[@runelitecoach]

Ok

[@portermarkandrew]

How about muscle vs fat? Studies seem to support both more muscle and less. And you have to really dig into the studies - look at the insanity around diet epidemiology. Muscle isn’t just weight, it’s power, mostly water, and your training determines your muscle fiber mix, recovery improvements - even HIIT weight training has been shown to contribute the same or better mitochondrial improvements as cardio. So why run? What’s actually healthy? Can you run and not look emaciated? I love running - what’s your take?

[@runelitecoach]

Sure, mitochondrial density is good, however you get it. You can get that through cold exposure too. Of course "muscles isn't just weight" which is why the thumbnail says to lose "fat", not muscles. Go ahead and keep your muscle, you won't lose muscle with proper diet, you'll just lose excess fat.

[@chethanrasireddy8394]

Height: 5.6ft Age: 22 Weight:81kgs Ideal weight:59 to 60kgs 1km PR time: 5.28mins How. Much faster i can run the same 1km if i lose 20kg of fat , other factors remain same????????????

[@runelitecoach]

About 2.5 seconds per mile per pound. But significantly more if that weight loss is due to increased health from a superior diet, rather than straight caloric restriction.

[@ab4211]

Easily under 4.30

[@sskrazzz]

Im 5'7'' and 139 pounds male with an 21.8 BMI and overall have thick muscled leg. I would like to know how to loose the meat of my leg and get it more thin. any tips?

[@sskrazzz]

and 16yo

[@toby9999]

Wow, you have the opposite problem to mine. I've spent most of my life hating my skinny legs lol

[@davido8086]

Eat whole food plant based. No meat or dairy. Run or do cardio everyday.

[@grantlee268]

as i get leaner the faster i get. it's simple & a lot of people get unnecessarily hurt regarding this subject.

[@runelitecoach]

That’s because they caloric restrict instead of just eating supremely healthy. If you eat enough calories from a healthy diet you can maintain a healthy weight. And you’ll be less likely to be hurt.

[@grantlee268]

lol i meant people's feelings get hurt

[@grantlee268]

i agree with what you are saying

[@alexandrahadjiyianni]

Good video and I definitely agree on removing processed food. But isn't the best nutrition in animal products? You can eat a carnivore diet and lose fat without compromising muscle.

[@runelitecoach]

No carnivore is not our species specific diet. Read how not to die, or the china study

[@alexandrahadjiyianni]

@@runelitecoach everyone cites the studies, the doctors and the material that confirms their biases. From what I've studied and from personal experience a meat and animal product diet is optimal, with maybe seasonal fruit. But to each their own. I hope you thrive with a plant based diet plus all the necessary supplements.

[@GorgieClarissa]

@@alexandrahadjiyianni I did an ironman 70.3 with no supplements and I don't eat meat. You can actually get all the necessary vitamins in the plants you consume. That's literally how the animals you eat get them to give to you.

[@alexandrahadjiyianni]

@@GorgieClarissa how about B12? In the short term I am sure you can do anything. But be careful. Congrats on the half ironman!

[@Morfeusm]

So I finally found out the full extent of the word triggering lol I think I need a therapy now

[@runelitecoach]

Haha 😂 well that’s honest of you

[@bradonvega4965]

I’m 6’2 tall 172 pounds I feel like I’m maxed out I been trying to get under 169 but it’s hard I feel starving at that weight

[@runelitecoach]

Don’t starve your way there. Eat more. Just eat low calorie density foods, I.e raw fruits and veg. You can double or triple the volume of food you eat. You’re not starving. You’re having likely withdraw symptoms from stimulating food. But don’t deliberately calorie restrict it doesn’t work

[@bradonvega4965]

@@runelitecoach that’s what I’m doing every once a week I’ll slip into some Mexican food or a fat burger but 170 for my height 6’2 I’m pretty skinny I was 220 before

[@MarylanderX]

I've got about 0% chance of getting to 20 bmi. Per my dexa scan I'm 140.3lbs just lean mass at 5'7" which is 21.9 bmi not including my body fat. The point on losing fat is well taken though. I definitely need to work on that.

[@runelitecoach]

I’m 5,11 and 135. Unless you have exorbitant muscle mass, simply shifting your diet to higher carbohydrate, lower fat foods, and lower salt and lower additives. Will get you there. Then again, who says you have to get there. You can totally do whatever you like, but you can get under 20 if you wanted to, being that you’re at 21.9 even if you just got it to 21.2 that’s pretty good improvement and certainly doable

[@MarylanderX]

Sorry, I wasn't clear. I would weigh 140.3 and have a bmi of 21.9 if all of the fat was removed from my body, which could only be done through autopsy. ;) As I want to live and intentionally dropping muscle at my age (55) isn't a goal I will do what I can to knock some fat off my current 170 lb total body weight. I know I'll never be a "good" distance runner with my build but I would like to do a bit better. @@runelitecoach

[@davido8086]

It’s not all about being skinny. If you are 5’7” 140 and mostly muscular you don’t need to lose weight. It won’t make you healthier. It sounds like you’re pretty healthy now. Be careful not to develop an eating disorder. I’m 5’8 150lbs I’m ripped with a six pack and I’m a cyclist\ runner. Eating disorders are very common in endurance sports because people want to get that edge but if your not a professional athlete you don’t need to get all skinny just to try and knock a minute or two off your marathon lol 😂 people are stupid. Use common sense please

[@MarylanderX]

I shouldn't have written my comment the way I did as it is completely unclear. Commenting at all was kind of pointless too as the intention of the video, to get us to consider losing fat as a way to get faster, was clear enough. To clarify my own situation my fat free mass per dexa scan was 140.3 lbs. My total weight was 172.9 lbs. Total body fat was 32.6 lbs. In other words I do have a fair bit of fat to lose. However, it would be difficult and probably not too wise for me to intentionally get to 20 BMI as that would require knocking off a bunch of muscle, not a great idea at 55 years old. The 20 BMI goal may not be reasonable for my body type but that doesn't mean I shouldn't work to get my body fat down. I'm not going to win the local 5k but I can at least run faster if I lose some fat. @@davido8086

[@Ayoj503]

I watched few of your videos and could help myself from not subbing your channel Great contents!!

[@runelitecoach]

Amazing! :) So happy you're enjoying. Thanks for the support @hyunee4ever

[@craigl7773]

🤯

[@runelitecoach]

True.

[@nidunihad8205]

If I lose 12 kg fat will it can improve my timing by 19 seconds in my 800m as present timing is 2:30

[@runelitecoach]

Statistically yes that is likely. You have to lose the weight by healthfully for that to work. Here’s a video on how to do that kzbin.info/www/bejne/aZS1nGiDmddjZ5osi=VZemkDR6Rwbuk9Bh

[@russelllee6710]

Is a high protein diet w fruits and veges bad for runners?

[@runelitecoach]

High protein isn’t optimal. Loads of research on this. Read the chapter on this in Michael Gregors “How not to age”. All the protein you need is in plants. Supplementing with protein isn’t necessary or healthy

[@gracewhite1601]

Take supplements if going all in plant base for longevity

[@runelitecoach]

What supplements are you referring to? Longevity is best through a plant based diet. New book on this How Not to Age on this.

[@nickhan2686]

I tried the 811 diet and ending up gaining weight on it. I would eat 10 bananas and still be starving so I would end up binging on dates after. I feel like I can eat endless amounts of sugary fruit and never feel full. Calorie restriction through high lean protein intake is the only way for me to lose weight. Do you think some people are just meant to have a higher BMI than others?

[@runelitecoach]

This is an awesome question, and the answer for it is quite long. But essentially you gained weight because of a previous history with a high fat diet. If you stick with 80, 10, 10 or a general version of it, this would reverse the damage done by a high fat intake. Such as insulin resistance, damage to the artery walls, Damage to the liver. So you will see instantaneous results with a high fat or keto diet, but you will see inferior results in the medium, and certainly in the long term from it. It will actually exacerbate the problem. It will just minimize the early symptoms. This is a long Topic of discussion but that’s the short answer. Regardless of what you choose, you will do well to eat foods as close to the whole form as possible, this would include all plants, and if you choose to eat animal products, at least eat them in their whole form as close as you can. But of course, eating whole animals or the things that come out of them can lead to disease or is disgusting, so, do what you need to.

[@nickhan2686]

@@runelitecoachthanks for the insightful response! I can see how eating too much fat in the past could have damaged my health for sure. Do you think that running high mileage independent of diet would benefit health metrics such as insulin resistance/clogged arteries/ organ issues? When it comes to whole animal foods do you mean raw, rare/less cooked? Also what are your thoughts on lean protein sources such as pea protein, egg whites, tuna, etc. when it comes to health/performance? Would someone benefit from simply eating more clean carbohydrates instead? Thank you!

[@runelitecoach]

Not as much as you would think. Your diet is a far better predictor of your health than your exercise level. Exercise is, of course, good for you, but not nearly as much as diet. This is why even endurance athletes still have the same all cause mortality rate as their sedentary counterparts. People with a very clean diet have the best outcomes for longevity and health span. Diet first, exercise, although extremely important is second.

[@simontaylor2525]

Today I learned that if I get to below 20 BMI I would break the marathon world record by 6 minutes.

[@runelitecoach]

IF you believed that, you'd probably run much faster. I mean...go for the 20 BMI and see what happens. World record? I don't know, but MUCH faster and healthier? probably a resounding yes.

[@ocaraevil]

besides the diet mentioned. was a good video.

[@runelitecoach]

Haha

[@johnnboo]

Finally a fuckin solution! Thx

[@runelitecoach]

It would be a whole other video, and I will make more on this, but my clients who switch their diet they get outstanding and immediate improvement in weight, health, and performance. It’s insane. The details are too much to put here, but stay tuned because I’ll have a lot on diet coming up over the next 3 to 6 months.

[@johnnboo]

​@@runelitecoach sounds good! Would love to know the details. Im currently 100kg but 190cm tall so im just above bmi, but in shape. If i can cut weight, i know my time will improve. I try to balance diet, liftin plus running

[@nidunihad8205]

Will this rule applicable to 400m/800m

[@runelitecoach]

Does an overweight 400m have an advantage? Likely not. So yes applicable

[@cgandrade]

As you grow in subscribers ,Please start considering the metric system for your videos. New sub here from Mexico, and as Vincent Vega would say “we don’t know what a fkn quarter pounder is” 😅

[@runelitecoach]

Haha. Ok noted. Thank you

[@whereisthemessiah]

What if I train with a 20lb weighed vest

[@runelitecoach]

I guess you can. But what’s your reason for doing so? If you want to be a better runner just run longer or add strides. If you care more about raw strength then I guess you could but still I’d rather you just lift heavy. Runnig with extra weight is a recipe for injury

[@keysersoze5341]

I suppose there is an optimal amount of weight loss for running gains. When you are referring to 'weight' do you mean fat? as muscle of course is functional.

[@runelitecoach]

Not just fat, but mucoid plaque, water retention due to excess salt in the diet, and store to toxicity often in the fat cells. Mechanically, weight is weight, but functionally of course we want to preserve lean tissue. If you eat foods that are 5 to 10% fat, such as fruits and vegetables, You are yourself going to be 5 to 10% fat.

[@dan-312]

I lost 35 lbs in 6 weeks when I went to a zero carb carnivore diet. That was almost 2 years ago, and I maintain that same weight today while adding in an average of 20 grams or carbs a day. Having a plant-based diet isn't how we evolved chasing down our meals. It's the carbs that make you retain weight. Very simple.

[@runelitecoach]

When going keto people lose weight because they deplete their glycogen and the 4 molecules of water that bind to each molecule of glycogen. So weight loss is rapid. And then it plateaus. our anatomy is that of an herbivore. From our teeth to our pH of our stomach, to the length of our intestine. We're pretty dang bad at chasing down any animal. A squirrel...I'll give you $100 if you can catch one with your hands. or a rabbit, or a deer, or anything. Then killing it without the use of a tool is dang near impossible. Then gutting it would be very difficult. We have to COOK it just to not die from bacteria, worms, and parasites. It doesn't keep, and we can't transport it. Oh yes, and there's blood everywhere, which we tend not to like. We don't enjoy killing animals, let along gutting them, beheading them. And then what to do with the head? I mean it'll decompose and attract disease, so we have to dig a grave for that. A cow's guts weight hundreds of pounds, so we need to move hundreds of pounds. Then skin it...and even then..it doesn't taste good. It still needs seasoning, sauce, etc. A burger is gross until you - cook it, season it, then add a bunch of plants (bun, lettuce, tomato, ketchup, mustard, pickle. All plants). But fruit?...Our eyes are draw to the color. We love the smell (unlike the smell of a cow, pig, or turkey). Our hands are perfectly sized to just pick it. Our teeth cut in to it easily. It actually CLEANS our teeth when eating it. It's hydrating. Moves through our gut easily. And then we can carry it easily, in our hands, or in a bag. It doesn't spoil easily. It's not messy, and doesn't leave blood everywhere. We don't have to "honor the dead" with an apple. We just eat it. It doesn't require tools, cooking, or processing...or seasoning. We are plant eaters for sure.

[@GreenPistachio]

Are we saying the meat is the same bucket as highly processed food? I'm lost!

[@runelitecoach]

Not the same bucket but a similar bucket yes. It’s a lot to go in to in comments here. I suggest reading “how not to age” or how not to die. Or how not to diet. DM me if you read one of those and I’ll send you some further reading recommendations.

[@stevedoane2037]

BMI is not a good measure when trying to be strong with muscle mass to support your joints

[@runelitecoach]

Ok

[@okkrom]

Yeah... Not sure the recommended 150lbs at 6'1" is super healthy...

[@runelitecoach]

Why? - also it’s not a recommendation it’s an observation of elites. If you’d like you may state why and happy to converse. But provide logic or assertion please

[@ScottDeCastro]

I’m 6’2” and 200. If I get my bmi to 20.5 I need to weigh 160… I don’t think that weight would be healthy or sustainable without severe muscle and ability loss. 185-190lbs seems healthy with actual muscle. BMI is a horrible way to measure health.

[@runelitecoach]

So don’t get to 160… but don’t use that as an excuse to stay 200. And it would be totally healthy if you didn’t through quality diet, not calorie restriction. Then again no one says you have to change anything. Just saying, you could…

[@ScottDeCastro]

​@@runelitecoach Thank you for your response! I completely agree that having a leaner body is indicative of a healthier body. I've managed to lose around 15 pounds from my maximum weight. However, I have noticed that while preparing for a race, my weight keeps fluctuating. This is because of the changes in my body composition, such as losing fat and gaining muscle. Even though my waist has become thinner and the rest of my body is more toned, my BMI still remains just above 25. The Body Mass Index (BMI) is flawed as it fails to consider body composition and density, which are significant factors.

[@whycantiremainanonymous8091]

You're soooooo wrong about grapes! They're the second most addictive food out there, after dates. You give me a kilo, and I'll finish a kilo in 5 minutes. That's a whole bunch of (whole-food plant-based) glucose that won't do me any good right there and then! (PS: I'm vegan, trying to eat mostly whole foods, and struggling quite a bit with weight control nevertheless).

[@runelitecoach]

Haha! You’re a grape addict for sure! :) . I mean they’re good. And we can enjoy them yummy yummy! But I think of addictive as…well if you told an average American that they could NEVER have pizza again…they’d be so very upset. I.e. addicted. But if you could never have grapes again…that would stink but we’d just have oranges or mangoes instead.

[@konradponiewierski7907]

178cm . 60kg. ?

[@runelitecoach]

Ok

[@Toommn1]

The muscle failing due to heat is simply not true. It is caused by a lack of ATP.

[@runelitecoach]

That’s not true. You never run out of ATP. You would die if you did. Your body shuts you down when it anticipates. The demand for ATP is too high. That stimulus comes from overheating of local muscles. It makes an acidic environment where the proteins can’t react as quickly and you can’t manufacture ATP as quickly. The temperature is the signal that you would otherwise run low on ATP. But you will never, ever, run out of ATP. Because by definition you would die, your body is smarter than that, and will protect you by shutting you down far sooner.

[@thesoccertrotter1]

This is only a conversation for men. Women just know your weight has nothing to do with how fast you run 😂

[@runelitecoach]

Whaaat

[@abhijeetpatil4605]

Did you just tell us to lose weight? More than half of the humanity is already driving an entire industry. Fasting to keto to what not.

[@runelitecoach]

I did say that the average runner (and person) would of course do well to lose weight. Yup. Over 50% of the country is overweight or obese> Even "normal" runners are likely carrying extra weight that hinders performance. Fasting is a tool that can be used for health, but not for performance.

[@defeqel6537]

@@runelitecoach in the USA it's more like 85%, over 50% are obese. Short term (below 48h) fasts do not negatively affect lean mass, but of course you gain little training benefit during a fast.

[@Shamen322]

If only it was as simple as lose weight and eat healthy doing it. Smh

[@runelitecoach]

It is. Simple? Yes. Easy? That depends on your values and habits and reasons for doing it. But it’s pretty easy to eat healthfully.

[@toddapplegate3988]

Don't starve yourself. But extra mass is not helpful for running faster. Lose fat but if you are a bodybuilder you need to lose muscle.

[@runelitecoach]

Yes. Don’t starve yourself. NEVER use caloric restriction as the tool. It’s quality of food. More impactful than exercise. Here’s a video on the research in diet bs exercise. The truth will surprise you kzbin.info/www/bejne/aZS1nGiDmddjZ5osi=VZemkDR6Rwbuk9Bh

[@MrPiras1970]

Lol id need to loose 56 pounds ..

[@runelitecoach]

Ok