Changes

As in any form of racing, the ratio between power and weight determines performance. Because running is a weight bearing sport, body fat has an even bigger impact on performance in sports like cycling or swimming. Many runners believe the because of their training they can eat whatever they like, but that is not the case for everyone. Even a small reduction in body fat can improve marathon performance, as well as reducing the impact on tendons and joints. Losing 5 pounds of body fat from 135 pound frame can shave 5 min. from a three hour marathon. For most recreational marathon runners losing body fat is probably the most effective way of improving performance, as this is a greater impact than caffeine [[Caffeine]] or [[Altitude Training]]. (I would highly recommend [[Altitude Training]] using [[AltoLab]] for anyone who wants to improve their marathon times.)