Coach Budd

We run cross-country in the fall and distance races on the track in the winter and spring. We've been told that one way to run faster is to weigh less. How much faster do you think we can run if we lose some weight?—Cathy M. and Steven F.

Cathy and Steven, the idea that weighing less and running faster has troubled athletes, coaches, and parents for years. Yes, it seems to make sense that a body that weighs less would cause less work for your muscles to move—but it really isn't that simple.

First off, you need to know if you have weight to lose. This will require you to have your body composition evaluated. A body composition will tell you what percent of your body is fat and what percent is not (muscle, bone, and water). Now, I am not going to get overly scientific with this answer, but the message is very sound: While we all think fat is a terrible thing, it is not. Sure, too much fat isn't good, but you need fat to remain healthy—and girls need slightly more fat than boys. Certain key vitamins (A, D, E, K) are absorbed by the fat in your body. Fat is also very important as an insulator for your body and as a protective surrounding of your internal organs.

While exact numbers may vary a bit, the general rule is that boys should be in the range of 16-19 percent body fat and girls should range from 18-22 percent. Athletes are often 4 percent lower on average, but that would be the lowest acceptable level.

Most high schools have athletic trainers on staff who can evaluate and monitor your body composition. If they are not available, seek this information from your family physician.

Now, if you must lose weight, how should you go about this task?

Well, both of you are already distance runners, so exercise is not an issue—but nutrition could be. In my experience, it's not the meals you eat that cause the problem; it's the "extras." It's the snacks and energy replacement foods and beverages that sneak up on you and cause the problem. Yes, the stuff that we've all been told we need to supplement our diet with could be our worst enemy.

You see, your weight is the simple result of the calories you burn and the calories you consume. If you consume more than you burn, you gain weight (and the reverse). What you need to do is make sure you're getting three healthy meals per day and then, if needed, supplement that with the minimum amount of energy replacement options required. Energy bars and drinks are not packaged with YOUR exact needs in mind. You may only need ¼ of an energy bar to get you from lunch to practice, but once you open that package, it's easy to eat the whole thing. The same goes with energy drinks. In most cases, you don't need to consume the entire item. In fact, you may not need it at all. Water, a couple of crackers with peanut butter, or a Fig Newton (or two) may be all you need to get you through practice and on your way to dinner.

The bottom line: In most cases you are running enough but you just need to limit your eating to meal time and supplement on the light side. Let that energy bar and/or drink last 3-4 days.

Have a question for Budd? E-mail him at askbudd@rodale.com