As runners, we often put unnecessary pressure on ourselves. Pressure to run further, or to run faster, to lift heavier weights as we cross-train. And some feel the pressure to look like some of the runners we follow on Instagram, or to pursue a ‘perfect’ ‘runner’s body. This focus on the so-called perfect body and the associated body shaming is nothing new; “thin is fast” is an idea that has been around for decades, but elite runner Mary Cain’s recent allegations have brought this back into the headlines.
In a video made with The New York Times, Cain described how she was “emotionally and physically abused” during her time training with the Nike Oregon Project - which was created by Nike to promote American long-distance running, under running coach Alberto Salazar. Cain described how Salazar was “constantly trying to get me to lose weight” to hit 114lb (51kg), weighing her in front of her teammates. At 17, Cain now 23, stopped having her periods, began self harming and had suicidal thoughts, which she blames on the “system designed by Alberto and endorsed by Nike”.
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Cain highlighted the dangers of RED-S, or Relative energy deficiency in sport, defined as “the result of insufficient caloric intake and/or excessive energy expenditure. Consequences of this low-energy condition can alter many physiological systems, including metabolism, menstrual function, bone health, immunity, protein synthesis, and cardiovascular and psychological health”. After months of dieting, the condition left Cain with five broken bones. She called the way women have been (and are) treated a “crisis in women’s sports”. In response, Nike said, “We take the allegations extremely seriously and will launch an immediate investigation to hear from former Oregon Project athletes. At Nike we seek to always put the athlete at the center of everything we do, and these allegations are completely inconsistent with our values.”
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The allegations raise serious concerns, and not just about coaching methods in the US as they relate to women athletes. In a worldwide study published in the Asian Journal of Sports Medicine, researchers found that both male and female athletes of all ages and abilities are 20% more likely than the general public to develop a dysfunctional relationship with food and training. Researchers noted that, “the disorders are especially common in sports where weight has a significant effect on performance. In endurance sports such as long-distance running, leanness is related to performance for obvious physiological reasons.”
The study concluded, “If the problem is to be addressed then there needs to be an understanding of how the sports environment might contribute to an increased risk. It is knowledge of additional risk factors that leads to the development of preventative strategies in the world of sport. Sports organisations, sports governing bodies and those professionals who work with athletes have a responsibility to develop and implement good preventative practices.”
"I have called a number of athletes fat, because they were."
In light of the Cain allegations, a number of athletes, including multiple Ironman World Champion Chrissie Wellington, have spoken about the change needed. Wellington tweeted, “I’ve been influenced by this pernicious, pervasive narrative of “thin is fast”, and seen the impacts of coaches who perpetuate it. It is damaging physical health, mental health, performance, careers, relationships and lives not only of women but men too.” This The Daily Telegraph ran a story on Charles van Commenee, Britian's most senior running coach in the run up to the London 2012 Olympics, who's comments on a number of female athletes' weight, including Jessica Ennis-Hill, has been branded "disgraceful". Van Commenee told The Daily Telegraph, "over the last 40 years, I have called a number of athletes fat, because they were."
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Furthermore, discrimination is not just restricted to athletes accused of carrying too much weight. Earlier this year, Team GB Olympian Eilish McColgan took to social media to condemn members of the public who had been criticising her for being “too thin”. Writing, “Nothing pisses me off more than someone making a comment that I'm 'too skinny'. I'm naturally small-always have been. Some people are just slim! I doubt they would comment on someone slightly larger than 'average'. I'm a healthy athlete and human. Go body shame elsewhere!”. McColgan went on to support the messages in Cain’s video, writing, “We definitely need more female coaches within our sport (and more in paid coaching positions within our governing bodies too!).”
It’s also important to remember that this isn’t a problem that only affects the athletes we watch on the main stage. Last year, performance and eating disorder dietitian Renee McGregor and parkrun communications manager Tom Fairbrother launched #TrainBrave - an initiative aiming to give coaches and clubs guidance into how to offer support to athletes, and to shine the light on eating disorders, and a running culture that isn’t doing enough to protect vulnerable athletes.
For any runner who has struggled with eating disorders, the line between healthy and obsessive can be blurred. When I spoke to McGregor about the unhealthy idea that to go for a run means to ‘run off calories’, she said, “my biggest concern is people seeing running as validation of the foods they eat, as this is not what your relationship with running should be.
“My biggest concern is people seeing running as validation of the foods they eat"
“It should not be ‘I should go running’ but ‘I want to go running’ or you’ll fast lose the enjoyment. Running is about so much more than burning calories - it’s about your wellbeing, your heart health, your serotonin and dopamine levels, it can be something you do socially, or because you want to explore a new trail or adventure. Calories are a side effect, but not the be all and end all.”
Perhaps the most important message here is that the ‘perfect runner’s body’ is not something that can, or ever should, define by a certain height or weight. With all the talk of elites and physical appearance, it’s easy to lose sight of the fact that if you placed any runner into the elite world, with the resource and advice that goes with following a rigorous training and racing schedules, then physical changes would occur and those would be of fat loss and muscle gain.
The now standardised image of a female athlete is more and more that of visible abs and defined shoulders, lean and powerful women competing as the world’s best. That is not what is at fault here; the issue is that these bodies weren’t just created through hard work and determination, but by shame and insults. This aesthetic that many amateur runners strive for cannot be disassociated with an archaic and misognisitic attitude and that’s the biggest crime. The perfect runner's body is the one that gets you across the finish line. Anybody who goes for a run has a runner’s body, and this is something that should be celebrated.
If you are worried about your own, or a fellow runner’s relationship with food and body image contact your GP or phone the Beat helpline for confidential support.
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I was standing before the starting line when I noticed a bunch of elite runners that look so skinny. I’ve been running a lot lately so I wanted to find out why I can maintain my muscular physique while some runners become so skinny. So I called my long-time friend and a professional coach and here’s what I learned.
Marathon runners are skinny because they fail to match their calorie expenditure with their calorie intake. However, not all marathon runners are skinny. The ones who become skinny tend to be elite runners who are more likely to accumulate more miles and consistently burn more calories.
But calories are not the only factors to consider as to why long-distance runners are so skinny. The amount of strength training and how the body uses fuel also come into play. Ahead, we will look at those factors in detail.
Factors That Make Long Distance Runners So Skinny
After asking David, my long-time friend and fitness coach who also happens to be a medical doctor, I went on and continued to dive a little deeper into the topic.
Here’s what I found:
Insuficient Calorie Intake
The biggest factor that plays into why marathon runners are so skinny is a lack of calorie intake.
Running burns a tremendous amount of calories. As a matter of fact, according to a paper published by the American Council on Exercise, running burns the most calories per minute out of all the other exercises and sports on the list.
| Basketball | 7.5 | 8.8 | 10 | 11.3 |
| Cycling (10 MPH) | 5.5 | 6.4 | 7.3 | 8.2 |
| Dancing | 7.4 | 8.6 | 9.8 | 11.1 |
| Hiking | 4.5 | 5.2 | 6.0 | 6.7 |
| Jogging | 9.3 | 10.8 | 12.4 | 13.9 |
| Running | 11.3 | 13.2 | 15.1 | 17 |
| Skiing (cross country) | 7.5 | 8.8 | 10. | 11.3 |
| Swimming (moderate pace) | 7.8 | 9 | 10.3 | 11.6 |
| Tennis | 6 | 6.9 | 7.9 | 8.9 |
| Walking | 6.5 | 7.6 | 8.7 | 9.7 |
| Weight Training | 6.6 | 7.6 | 8.7 | 9.8 |
Side note: I intentionally left out some activities from the table. If you want to find out more about how many calories are burned per minute of a certain activity that is not on this list, visit the source.
Based on the data above, we can assume that marathon running burns the following calories depending on the pace of your run (mins/mile) and your body weight.
Calories burned in a marathon
| 15’/mile | 4,441 | 5,187 | 5,934 | 6,681 |
| 14’/mile | 4,114 | 4,842 | 5,439 | 6,236 |
| 13’/mile | 3,849 | 4,495 | 4,143 | 5,790 |
| 12’/mile | 3,553 | 4,150 | 4,747 | 5,345 |
| 11’/mile | 3,256 | 3,804 | 4,352 | 4,899 |
| 10’/mile | 2,960 | 3,458 | 3,956 | 4,454 |
| 9’/mile | 2,665 | 3,113 | 3,560 | 4,009 |
| 8 ‘/mile | 2,368 | 2,767 | 3,165 | 3,563 |
| 7’/mile | 2,072 | 2,420 | 2,769 | 3,118 |
| 6’/mile | 1,776 | 2,075 | 2,374 | 2,672 |
| 5’/mile | 1,480 | 1,729 | 1,978 | 2,227 |
Here are the average calories burned of each individual when running a marathon
- Elite runners: 1,854 cal
- Average male: 3,707 cal
- Average female: 4,078 cal
- Beginner: 4,934 cal
The standard American diet is only 3,600 calories and the average calorie expenditure in a day without any vigorous activity is between 1,600 to 2,400 calories a day.
Although one marathon won’t make you skinny, the training leading up to the marathon will. A marathon training plan can take 3-6 months and a typical training session could last about 2-3 hours depending on what phase you are in. That’s somewhere around 1800 to 2700 calories per training session for a 160 lbs runner.
It doesn’t take a lot other than basic math to figure out that a 3600 calorie diet is not enough to support your basic requirements plus a marathon training program almost every day.
That said, If you’re just eating a standard American diet (which is a lot for sedentary individuals), you’ll definitely end up being skinny.
If you’re not eating enough to replace your calorie expenditure, you will become skinny.
Runners Getup
Lack of Strength Training In The Program
Because training for a marathon is so vigorous and long, athletes tend to neglect including whole-body strength training in their program.
It is especially hard and time-consuming to do a strength session every day to preserve or grow your muscle mass. This is why marathon runners tend to focus on just the aerobic aspect of fitness which is the most important aspect in running a marathon.
I remember asking a friend who regularly runs a marathon whether he is still able to lift when he’s training for a race. He said, “Sometimes I will, but given the time it takes for me to finish my training session and the other aspects of my life that’s going on (job, kids, and chores), it’s hard to squeeze in a strength session”.
“Sometimes I do have the energy but not the time, in some cases I force myself to make time just because I don’t want to end up being skinny”. He added.
He usually trains only 3-4 times a week, so most of his workouts have to be marathon training if he wants to perform well on race day.
Some runners who join marathon events while maintaining great physique alternate strength days and cardio so they can maintain muscle mass while still being able to train for a marathon.
It Breaks Down Protein
A marathon training plan is usually composed of long-distance running. Long exercise duration can lead to protein breakdown and a decreased testosterone level.
Protein breakdown happens because of two things: increased levels of cortisol and insufficient glycogen and fat stores in your body.
When you run, your body’s primary source of energy is glycogen found in your muscles. After about 90 mins of low to moderate intensity running, your body switches over to fat stores which ideally should burn long enough to finish a training session.
The problem is that when you fail to replace your depleted glycogen stores with high-quality carbs. After some time of training for a marathon, your body is depleted and the only way it could fuel your run is by using protein as a fuel source.
Now your body starts to “burn” muscles which will make you look skinnier.
Add that to the fact that exercise itself increases cortisol level (causes breakdown) and exercising too long leads to a decreased testosterone level (a hormone that helps build muscle mass), you can expect muscle wasting if you’re not able to train the right way.
Your body will start to burn your muscles if you don’t have enough glycogen stores and fat in your body.
Runners Getup
Not All Marathon Runners Look Skinny and Unhealthy
You’ve probably seen pictures of elite marathon runners looking incredibly thin with sunken eyes and dry skin. If you’re like me, you could’ve misjudged the sport as the reason behind the skinny and “unhealthy” look. But when I was searching through the internet and looked at other participants of different marathon events, I observed something different in MOST of their bodies: They look incredible.
So I asked the question: Why do some marathon runners look unhealthy?
In general, only a small percentage of marathon runners look unhealthy. That’s because of multiple factors including dehydration, overtraining, and stress. The timing of when you see them could also be a factor as to why they look unhealthy.
Think about it, most marathon runners you see on the internet are Olympians performing on a very high level or someone who is going through a rough time during the race. No wonder why they look so unhealthy in the pictures.
But if you glance through other marathon event photos, especially those events where the intermediate and advanced runners are present, most of them look perfectly healthy and athletic.
Skinny elite marathon runners look that way because they spend a considerable amount of time training. Another factor is dehydration which could make their skin look dry and their eyes sunken.
To prove my point that not all marathon runners look unhealthy, let’s look at some examples of athletes who are known to participate in very long-distance running but look jacked and healthy.
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A post shared by David Goggins (@davidgoggins)
David Goggins is famous for his hard work mentality. He is known for running incredibly long, 100-mile races back to back. And from the looks of it, he looks incredibly fit despite his hobby of running incredibly long distances.
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A post shared by Nick Bare (@nickbarefitness)
Nick Bare is another incredible runner with an unbelievable physique. As a matter of fact, in one of his youtube videos, he addressed the questions of his followers whether or not he’s losing muscle while training for a marathon which he answered no.
Does Marathon Runners Have Low Body Fat?
You may have noticed that marathon runners are skinny, but do they actually have a low body fat percentage?
In general, most marathon runners have low body fat. Elite runners’ body fat percentage usually ranges from 5 to 11 percent for men and 10 to 15 percent for women. That’s because long-distance running tends to use fat stores for fuel.
But again, the percentage of body fat differs from person to person. Other factors may be in play like the type of food intake, the amount of food intake, and genetics.
Most runners in the elite category intentionally try to reduce body weight to become “lighter”. So they make changes to their diet plan to reduce weight.
For most of us, an aim of 14-17% of body fat is a more realistic goal.
Will Training For A Marathon Make You Lose Muscle
Now that you’ve identified not every marathon runner looks skinny, your next question must be if marathon training results in muscle loss.
Training for a marathon will make you lose muscle if you do not eat enough calories to replace the calories you spent. You could also lose muscle if you neglect to include strength training in your program.
A lot of incredibly fit and muscular athletes actually run the marathon for its mental and physical benefits. Just make sure you do not overdo it.
How To Train For A Marathon Without Becoming Skinny
If you are able to train for a marathon, I highly encourage that you do it.
It’s possible to train for a marathon without becoming skinny.
Here are a few tips that could help you:
- Eat lots of carbs after training (even sodas, ice cream and orange juice are okay)
- Don’t skip strength day, make sure lifting is a part of your program
- Increase your overall calorie intake (increase carbs, fats and protein)
- Don’t overdo it (If the program says 5 mile run, just do 5 miles)
It’s important to point out that if you’re lifting weights very often and you decided to reduce the volume and intensity to make space for a marathon training plan, you are going to lose some of that muscle. There’s no way around it.
But once your body reaches its optimal weight where you are able to run a marathon and lift heavy weights, your body will adapt to that weight and will likely stay in that weight and body composition unless you make changes in your training and diet.
The human body is very smart. Whatever you do with it, it will do its best to adapt for that activity.
Conclusion
To conclude, not all marathon runners are skinny. Those who are skinny are the ones who fail to replace the calories they spent with their calorie intake. Most elite runners also try to become skinny intentionally to gain some advantage.
Training for the marathon without becoming skinny is possible. The key is to increase your calorie intake to match with your calorie expenditure and by doing a strength program.
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Sunglasses are an essential accessory whenever you run outdoors as it protects your eyes from the harmful effects of the sun’s UV rays. Contrary to common assumptions, sunglasses are not only needed on bright summer days but even when it’s cloudy as 80% of the sun’s UV rays can still penetrate through the clouds.
AdvertisementsOne important thing to look for when choosing the right sunglasses is that it doesn’t bounce whenever you’re running fast. Sunglasses that bounce distract you and could interfere with your performance. I have tried several sunglasses over the years and have found a few favorites.
In this article, I’m going to share with you my 5 best running sunglasses. But before that, let’s go over what to look for in running sunglasses.
What to Look for in a Running Sunglass
Lens Protection
Since the whole idea of wearing sunglasses when running outdoors is to protect your eyes from harmful UV rays, you want a sunglass that offers full protection against UV rays. Look for sunglasses that shows “100% protection from UVA and UVB” or “UV400”.
Polarized or Non-Polarized?
Polarized sunglasses have a special coating to reduce the light glare, therefore, reducing strain on your eyes. That said, it is best used when running in extremely sunny weather or in areas where there is reflected light. However, polarized sunglasses do alter what you see making them unsuited for activities where details of depth and contrast matter (like trail running on a technical trail). They also tend to be more expensive.
Non-polarized sunglasses, on the other hand, does not offer the same amount of protection on horizontal light waves but they do not distort your view making them a better choice when small details matter like trail running on a technical trail.
Fit and Stability
There are many sunglasses that offer protection from UV rays and add class to your outfit, but not all of them fit well for strenuous activities such as running.
When looking for running sunglasses, look for wraparound designs with good nose pads like the Rudy Project Propulse. Those give your sunglasses the stability it needs without the added pressure of the frames making it the perfect choice for long runs.
Stylish running sunglasses, like the Goodr OG, does not have the wrap-around design but do have a tighter fit at the sides giving it the same stability but may sacrifice comfort on long runs.
Durability
When buying running sunglasses, you certainly don’t want to spend money on knockoffs that are going to get scratched or shattered in minor accidents. Ideally, you want a scratch-resistant, shatterproof lens to ensure safety and longevity.
You also want to make sure that the frames are not made of cheap plastic or metal that breaks or bent easily. Since you will be using these sunglasses for sports, getting durable sunglasses is one way to make sure you won’t have to replace your sunglasses often.
Without further ado, let’s check out the 5 best running sunglasses that don’t bounce.
Whenever we think about sports sunglasses, we immediately imagine rectangular, slightly curved sunglasses that looks unmistakably used for sports. Sure, they look cool whenever you’re running, but I find they look outdated and can’t be used on other occasions.
The thing I like most about the Goodr sunglasses is that it’s stylish and can be worn casually. It looks just like a regular pair of casual sunglasses. I wear it to the beach, whenever I’m going out, and of course, when I’m running.
Goodr sunglasses gives out the young, rebellious, and fun vibe. You can see it in their marketing and the unique names of their sunglass models (mine is “going to Valhalla witness“). They have many different styles that could appeal to everyone. From neutral color frames for those who like to keep a low profile to flashy multi-colored frames for those who want to stand out.
Performance-wise, these sunglasses are light, polarized, and fit perfectly. They don’t bounce, slip, or fall off even when you run fast or downhill. Not to mention, they’re also very affordable (around $25 a piece). For a fraction of the price of other running sunglasses, you get good-looking, durable, and versatile sunglasses that you can wear in and out of sports.
I highly recommend Goodr sunglasses for those looking for the best bang for the buck.
Rudy project is a brand associated with outdoor sports and has created some of the best sports eyewear in the market.
Rudy Project Propulse is designed with runners in mind. Although I am not a big fan of sporty-looking sunglasses, I appreciate Propulse’s comfort and fit. It has a wraparound frame that contours to the shape of your face making it very stable without the feeling of pressure at the top of your ear. I find this very useful in long endurance events where you are running for multiple hours and any minor discomfort can turn into an annoying thing.
I also noticed that these sunglasses resist fog thanks to the vents on the lens and frame. Although fogging is not an issue during fair weather, it could become a problem when trail running on mountains or in cold weather.
The wide, wraparound lenses also give you a wide field of vision allowing you to see the corners more clearly. Lenses can also be switched according to your preference. Overall, Rudy’s Project Propulse is highly recommended for long-distance runners.
A sunglasses list will not be complete without an entry from Oakley. Although most performance Oakley sunglasses fit well and can be used for running, my favorite is the Oakley Radar. These sunglasses are fully customizable. Lenses are available in Oakley’s stores and website so you can change them to different colors and styles as you wish or depending on the brightness of the sun.
Bright lenses like red or orange are usually best for dark/cloudy conditions while blue and green are usually good for bright conditions.
Oakley is also known for the quality of its products. Its lenses are scratch and impact resistant so you don’t have to worry about dropping them or going through thick leaves and small branches when trail running. Not to mention they are very clear and fog-resistant allowing you to run with no hesitation.
Its frame is non-slip and wraps around your head making it more stable and preventing it from bouncing or falling off. Design-wise, however, these sunglasses look too sporty for casual wear.
Personally, these are my go-to trail running sunglasses due to their wide field of vision and high-definition optics which are needed when running through trails with plenty of obstacles. I should also mention that these are not polarized so if you’re using it on the road you might have some issues with glaring.
Bose Frames Tempo is unlike all the sunglasses on this list because aside from being high-performance sunglasses, it also has built-in open-ear audio speakers. Basically, you have a sunglass that doubles as your earphones.
Like all the other sunglasses on this list, it fits well and does not bounce when running. It comes with different sizes of nose pads to customize its fit based on the size of your nose. Its lenses are also interchangeable allowing you to choose different color lenses depending on your preference.
Bose is known for its crystal clear speakers and the Bose Frame Tempo is no exception. Its open-ear speakers are crisp and well-balanced yet it doesn’t block your hearing allowing you to stay aware of your surroundings.
If there’s one thing I do not like very much about the Bose Frames, though, is that it has a large frame in order to house the speaker which isn’t very nice aesthetically. But other than that, I enjoy wearing Bose Frames whenever I’m running. I can answer phone calls as well as increase and decrease volume directly through the frame.
This running pair of sunglasses are perfect for those who want music and eye protection.
Another affordable option is the Tifosi Swank sport sunglasses. Like the Goodr sunglasses, Swank sports sunglasses are stylish and modern. They come in many different colorways and designs to choose from.
Tifosi Swank boasts non-slip pads and an anti-bounce texture ensuring you can perform without distraction. It also has a shatterproof and scratch-resistant polycarbonate lens ensuring quality.
This pair of sunglasses offer 100% UVA and UVB protection without breaking the bank. Not to mention, you can wear it in style for every occasion. However, keep in mind that these are not polarized so I wouldn’t recommend it in very sunny conditions.
For their price, good performance, and great design, I highly recommend these sunglasses for casual runners.
Final Thoughts
When looking for running sunglasses, your primary goal is to find one that provides full protection and fits according to your preference and intended use. For casual runners who run just around an hour a day, there is no need to spend hundreds of dollars on premium sunglasses. The Goodr OG or Tifosi Swank will give you what you need for a fraction of the cost.
Long-distance runners and trail runners, however, may need to get premium sports sunglasses. Premium sports sunglasses are designed to give lasting comfort for long endurance events like ultramarathons, and stellar performance (like fog-resistance and high-definition optics) for technical trails.