Frank Horwill



  • These articles were first published many year's ago and whilst some are as relevant today as they were when new, many are now mostly of historical interest as modern research and coaching methods have superseded them.

Lose Weight – Run Minutes Faster

By Frank Horwill

A female said to the writer recently, “I read one of your articles about the height/weight ratio for runners and it depressed me greatly.” She could not come to terms with what the medical profession call a healthy weight for height. To calculate this, allocate 110 pounds (49kg) for the first 5 feet (1.524m) in height and 51/2 pounds (2.46kg) for every inch (0.025m) thereafter if you are a male. So, if you are 6 feet (1.82m) tall your allocation is 176 pounds (79.8kg). If you are a female, allocate 100 pounds for the first 5 feet in height, that’s 45kg for 1.524m in height, then 5 pounds (2.26kg) for every inch thereafter. If you are 5 feet 5 inches (1.651m) tall your allocation is 125 pounds (56.6kg). This is target number one.

How do you achieve this without starving to death? The more running you can do in the morning, the better. This will elevate your metabolic rate for several hours afterwards instead of burning one calorie a minute while sitting, you may burn up to 2 calories a minute.

Next comes the complete avoidance of some high-fat foods which can be classed as killers. Here are a few that can put you in a coffin prematurely! Beefburgers, roast pork, bolognase, frankfurters, roast beef, bacon, t-bone steak, pork sausage, cheddar cheese, cream cheese. These are made up of 30 to 60 per cent fat. Grilling does reduce this figure.

We now come to ugly oils. These are: palm, palm kernel, coconut, peanut and cottonseed. They contain from 15 to 88 per cent saturated fat. Cut the chips and dips.

We require a lot of low glycaemic carbohydrates, but we can overdo them if our calorific expenditure does not exceed or equal the intake. Mid-meal snacks have to be watched. Ice cream, dates, lemonade, cakes, sponges, pastry, sugar, pudding, biscuits. If you require a mid-meal snack, eat fruit, especially apples and oranges.

The amino acid 1-carnitine helps fat to be burned preferentially. Take a supplement of 2g a day.

Maintain chromium status. This controls sugared foods turning into fat. Insulin bursts cause fat deposits. Good sources are: brewers’ yeast, black pepper, wholewheat bread.

Eat a high fibre diet, the target is 20g daily. The following contain 10g: half a cup of All Bran, half a cup of mixed beans, two cups of raisins, one cup of rolled oats, half a cup of peas, three pears, half a cup of Fibre One, half a cup of lentils, three bananas, four Shredded Wheat, five apples, four peaches, six oranges, twenty prunes.

Maintain omega-3 fatty acid status which is found in: cold water fish (cod, tuna, salmon, halibut, shark and mackerel). Fatty acids also control insulin bursts.

Do some strength training to maintain lean mass every other day. Press ups, abdominals, squat thrusts and step ups. Start with 30sec of each and add 10sec each week.

Increase the duration of running by 5 minutes per week. Increase your longest run by 10 minutes per week.

Try this supplement combination: 400mg chromium picolinate, 200mg L-carnitine, 20g fibre.

What can you eat? Fruit and vegetables, skimmed milk products, cod, sole, halibut, flour, lobster, crab, turkey breast, shrimp, tuna, chicken breast, sardines, herrings, lamb chops, veal, eggs (not more than four a week), riccota cheese. Cook with these oils: linseed, pumpkin seed, soyabean, walnut, canola.

Target number two: is to get 5 per cent below the medical profession’s stipulations in the first paragraph. You can do it! Watch your race performances take off. See the look of astonishment as you beat old rivals.