Young Runners and old runners: What Mileage, running weight and nutritional elements do runners need.

Here is a question recieved by 31 minute 10K runner and author David Holt. Most of the answer applies to 50 year old runners too. Eat a balanced diet, run or walk a sensible amount of mileage, maintain a realistic body weight to reap the reward: a long healthy life.

I am interested in reading articles related to staying healthy while
running.  I sleep 10 hours a night, and eat a well balanced diet.  I seem to
be susceptible to colds and sinusitis.

I am also interested in knowing what vitamin supplements are
recommended.  I
am 16 years old 5'4", 115 pounds.  I take Vitamin C, E, Multivitamin,
I am a high school middle distance runner., with good times, and I want to
run in college-Division 1

Any information you would have would be appreciated.


David advised that...
A balanced diet is recommended: 60-65 % of calories from carbohydrates,
20 % from fat and 15 % from protein.
A balanced diet will give you all the vitamins and minerals you need; just
follow the food pyramid. Add a multivitamin with Iron if you feel like it, but
don't waste money on anything else. You can harm yourself with the fat
soluble vitamins...A, D, E and K.
In middle distances, runners weight varies a great deal. Two pounds per
inch of height can be a useful rule of thumb at the longer distances...or 128
at your height. Yet YOU may need to be more or less. Some runners are
big muscled, or will be by the time they reach 25 years; other runers remain
small but strong muscled and will race best at around one hundred pounds.
You may like to get your body fat percentage tested, yet you will not know if
you will be best (racing wise) at 9 or 17 % until you try it. If it feels right,
there is a fair chance it is the right weight. Runners usually know when they
are two or three pounds too heavy, based on running form and comfort
As your endurance improves, as you get faster, you'll be able to judge your
weight better.
I don't know what Division one expects, but I hope you will add only 10
miles or so per week to your average mileage per year, so that you reach
appropriate mileage in your mid twenties...whether as a 40 per week local
runner, or as a 90 mile a week top runner.

Do read up on nutrition; and make a ten year plan, plus a lifetime plan for
your running.
Make the PR goals low key; think more about the training volume and
quality goals...the PRs will follow.

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Running 5K to the Marathon. Humor, nutrition, injury advice and essays for all training levels.
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Running Dialogue">Running Dialogue at

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Young Runners and old runners: What Mileage, running weight and nutritional elements do runners need.