Runners know that weight influences performance. The key for runners is to find their optimal weight, that is where they are both light and healthy and strong. Many diets often leave runners lacking the necessary energy to complete workouts and those that completely exclude a food group make runners vulnerable to deficiencies. The Kenyan’s have a great saying, “an empty sack won’t stand up”! This need to fuel the body well makes losing weight based on diets a miserable business. In the infographic below I give tips to loose weight by maximizing what is good rather than cutting out what is bad.