Estimate potential race time improvement from weight loss.
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Potential Gains
About this calculator
Overview
Carrying less weight generally improves running economy. A common rule of thumb is that runners can shave about 2-3 seconds per mile for every pound lost, assuming muscle mass and power remain constant.
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Pro Tips
This calculator assumes 'non-functional' weight loss (fat) and unchanged fitness.
Losing muscle mass can negatively affect power and negate time gains.
The improvement factor is usually cited as ~2.4 seconds per mile per pound.
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Fun Facts
"Elite runners are often very lean to maximize power-to-weight ratio."
"The effect of weight loss is more pronounced on uphills."
