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If you watch track runners, you may notice that many of their bodies look similar. A lot of track runners seem to have quite a muscular build. Some are tall and some are short. This got me wondering, is there a best body type for running track?
There is no ideal body type for track. Just like other forms of running, it is largely the training, strength and conditioning that a runner does which determines how competent an athlete they will be. With that being said, there are many genetic characteristics that runners may have which are seen as advantageous.
To dig a little deeper into what body characteristics of a runner help them to run track, I set out to get the opinions of other runners, look into the different body types, and dive into the research that’s already been done on the issue.
Runners Voted On The Best Body Type For Track Running
After heading onto this running track forum, I asked runners if there was an ideal body type for running track. To get as accurate an idea as possible I compared endomorphs, ectomorphs and mesomorphs, as well as ask the question outright. You can find out more about these different body types here. 248 runners voted. The results are in.
| Choice | Votes |
| Endomorph | 16 (6.5%) |
| Ectomorph | 13 (12.5%) |
| Mesomorph | 19 (7.7%) |
| There isn’t an ideal body type for running track | 182 (73.4%) |
“Hey Runners, is there an ideal body type for running track?”
Looking at the votes above from other runners, it’s clear that the vast majority of people believe that there isn’t an ideal body type for running track. Some of the people who weighed in had this to say.
“Depends on the event. Most sprinters are quite muscular. Most distance runners are very thin”
Mikerue7
“There are different ones for each type of event. As a distance runner, we’re all quite skinny and lean. Very long legs usually. Sprinters are usually more muscular, and also from my experience, a little shorter. Throwers are similar, they’re usually muscular and bigger as well.”
dootdootdoggo
“It really depends typically I feel like elite long distances runners are always ectomorphs. As for sprints, I would say it could go either way. Some elite sprinters are pretty built dudes like Yohan Blake. While others not so much, the world record holder is Wayde Van Nierkerk in the 400m dash and I’m pretty sure he was like 158lbs when he ran it.”
__Holdmybeer__
“Body type I guess is somewhat relevant. What is far more relevant is what a persons genetics are in terms of ability to have their muscles produce high amounts of force or their ability to carry oxygen and remove metabolic waste. Heck one of the best distance runners I ever met started out as a 7:00 /min miler, what we didn’t know was that there was a 4:21/1:57 guy buried under some fat”.
PersistantProgress
How The Different Body Types Can Impact Track Running
As a general rule, body types are split into three categories; endomorph, ectomorph, and mesomorph. Each of these body types has different characteristics that could have a positive and negative impact on track runners.
Endomorph
Typically, an endomorph has a softer body and may have curves. Fat is generally stored around the hips, thighs and lower abdomen. Whilst it is easy for an endomorph to gain fat, it’s also generally easy for them to gain muscle. So it doesn’t necessarily mean that they’re unhealthy.
According to usafootball, Endomorphs generally have flat feet. This can be an issue for speed on a track because flat feet mean longer contact with the ground and shorter strides from one leg to another. On the other hand, the large amount of muscle that endomorphs carry means that they can move with a great amount of power. So perhaps the pros outweigh the cons.
That being said, there is also an argument to say that having a body type that can easily store fat may make it harder to run long distances as there is more weight for you to carry. So if I was to reccomend a type of track running for an endomorph it would be sprints.
Ectomorphs
Many people think that ectomorphs make good runners because they are generally the best at not putting on any body fat. Ectomorphs also tend to be long and thin, which would make them perfect for long strides on a track when running short distances as well as efficient at running especially long distances.
That being the case, ectomorphs generally have a hard time building muscle. So they lack a lot of the power that endomorphs do when sprinting on a track. For this reason, ectomorphs would be much more suitable for something like a 5K on a track rather than 100 meters.
Mesomorph
Interestingly, mesomorph body types appear to have received the second most votes when runners were asked what the best type of running was – after the runners who said it doesn’t matter at all. So there could be an argument to say that mesomorph could be the best body type for running track.
Mesomorphs are known for being very strong and built without being overweight. More importantly, they are largely recognized as being athletic.
For these reasons, mesomorphs are usually said to be great at explosive sports such as HIIT training or CrossFit. Because they are generally said to be more suited for power and strength training activities, mesomorphs might struggle to take on ectomorphs on a running track.
Track and field could be a great all-round sport for mesomorphs because it offers them the ability to practice their explosive movements in an environment where they can also put effort into running.
With all this in mind, it’s worth noting that many experts believe that these categories of body types do not actually make much of a difference. It’s important to remember that these are very basic categories. Whilst they are great for giving guidance, many people can be a mix of each of the different categories of running.
What The Data Says About Body Types and Running
So, we know about the differences that different body types can make on running track as well as the opinions of other runners. Now let’s look at what the data suggests.
In addition to body types, many people focus on how much body fat a person has to figure out how strong of a runner they are. There are lots of different ways to do this. But two of the most popular are through calculating a body mass index or body composition.
Whilst body mass index (BMI) is measured by looking at the height and weight of a runner, body composition is measured by looking at the difference between fat and fat-free mass on a person’s body.
However, studies such as this one have found that if you’re trying to determine how good of a runner you are, the best way to do this is by measuring your body composition. That being the case, this study also concluded that runners who had a higher fat mass index were generally slower runners.
Simply put, if your body is heavy because it has a lot of fat, it could make it harder for you to run on a track.
Track-stats.com also has some brilliant data about the body types for track and field in the Rio 2016 Olympics. I used their chart to find the average heights and weights of runners in different categories for track and added them to the table below.
| Event | Height | Weight |
| Sprints – Male | 181.42cm | 75.58kg |
| Sprints – Female | 169.22cm | 59.56kg |
| Mid-Distance -Male | 180.04cm | 66.95kg |
| Mid-Distance -Female | 167.54cm | 54kg |
| Long-Distance -Male | 173.67cm | 60.43kg |
| Long-Distance – Female | 163.58cm | 49.73kg |
From looking at this data, it is clear that the best of the best may fit into specific categories when it comes to running track. Whilst those who are heavy may be best for sprinting short distances, those who are light and likely won’t hold much fat or muscle will be great at running longer distances on track.
A different way that researchers like to look into how well a person is likely to run beside their height and weight is by looking at their running economy.
Running economy can get very complicated, and probably deserves an entire article dedicated to it. But put simply, it is the measurement of how well a runner utilizes energy by looking at lots of different potential factors.
Interestingly, one of the biggest factors that contribute to the running economy equation is body shape. In fact, there is some evidence to say that leg length can significantly add to how well you may perform in running.
Do You Have To Be Skinny To Run Track?
If you started reading this article because you were wondering whether or not being skinny would be a good thing when it comes to running on track then you may struggle to get a definite answer.
If the data above and the opinions of other runners prove anything, it is that there is no specific body type that you need to have to be successful at track running. This includes having a skinny physique. With that being the case, if you are naturally skinny I would consider focusing all my efforts and distance running when it comes to track.
Many runners may also be worried that running track will potentially make them skinny and you may want to avoid it because of this. Whilst running can be a great aid for weight loss, the exercise itself doesn’t directly make you skinny.
Regardless of whether you are looking to get skinny to run track or you are worried about becoming too skinny from running track, it’s important to remember that diet would be the main thing to consider when thinking about this.
What Is The Ideal Weight To Run Track?
Whilst there is no ideal weight to be when it comes to running track, too much weight can sometimes make it difficult to run long distances. This is especially true when the weight in question is from fat and not muscle.
Can You Be Fat and Do Track?
Although you may struggle at first, running track when overweight is an excellent idea. This is because track running can help runners of all shapes and sizes improve their health in the exact same ways that running can in general. Examples include benefits to mental health, improved blood flow, stronger joints, and stronger muscles.
If you are overweight or trying to get into track, I would recommend attempting to do it recreationally at first So that you can begin to enjoy the sports and the positive health benefits that come from it before adding any kind of competitive element.
If you’re interested in learning more about how to lose weight from running I would recommend checking out this video below from The Run Experience.
Will Height Effect How I Run on Track?
We’ve already spoken a little bit about the impact that height can have on runners by talking about the advantages that ectomorphs have when it comes to distance running.
Generally speaking, height doesn’t have to play a huge role in your ability to run on a track. Although it is the case that tall runners with longer legs may be able to make longer strides when compared to shorter runners, many other factors can come into play.
Usain Bolt is a very good example of this. He is known as the fastest man in the world and many argue that he achieved this status because of his excellent running economy and a stride length much longer than most of his competitors. But even Usain Bolt is not perfect and is known for having a very slow reaction time when starting a race.
