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ideal height for runners



Ranch Hand Posts: 2545. posted 17 years ago. Your ideal weight is: lbs or kg . For every inch above this height, the suggestion is to add 3lbs (1.3kg) and for every inch less than this height subtract 3lbs. At Rise Up Nutrition, when a runner stops caring about losing, they find the fuel, energy, and strength to finally start winning. To keep good form imagine that you are holding onto two straight, taut ropes when running. Once you’ve identified a runner you relate to you will be able to tailor your sessions to suit you. mailing list (GDPR SAR request). How to fix it: Include some of the following foods in your diet and see if the running improvements follow: Download the new 'myrealbuzz' app and start tracking! All of the formulas, have the same format of a base weight given a height of 5 feet, with a set weight increment added per inch over the height of 5 feet. Please note that we cannot facilitate event entry enquiries and therefore enquiries of this nature will not be responded to. Ideal Body Weight for Runners. On this page, you’ll find resources that explain ideal weight training for runners. Learn More Understanding your results and recommended next steps. Above the 88 cm: Strongly increased risk. Dieting is problematic for athletes because inadequate fuel harms performance. Shot-put champions typically are tall and large. You must balance the downsides of extra weight versus the risk of losing stamina when you eat and weigh too little. Nature plays a part in what sport you excel at, as do diet and training. According to the formula, a six-foot runner would need to weigh 144 pounds. Terms of Use The authors of The Competitive Runner’s Handbook also suggest that there is some leeway within these weights of around 10 to 15lbs (4.5 to 6.5kg). Every runner knows that body weight affects running performance. In the study, the researchers experimentally reduced and increased body weight in a group of experienced male runners by using a … There was an issue signing up for our newsletter. Keep your chin level with the floor. Ski jumpers soar farther when they weigh less, and males in the Olympic sport succumb to eating disorders and anorexia in their quest for gold medals, Wolfram Mueller, professor at the Center of Human Performance Research at the University of Graz in Austria, tells the newspaper. Everyone has a reason for running and what they want to get out of it, but without knowing what type of runner you really are means that you won’t know how you should properly train and what goal you should realistically set. Successful long-distance swimmers have higher fat levels than long-distance runners do. The health-conscious runner: You run to for the benefit of your health and enter events in order to keep you motivated. For this you must take the waist outline between the bottom rib and the upper part of the hip. Look at him now. Please consult your physical or medical provider for more specific calculations of your ideal body weight. The exceptions to the rule are Japanese wrestlers, heavyweight boxers and certain rugby players, who aim to exceed this … The Run Experience 30,750 views. When it comes to tall runners vs. short runners, tall runners have the potential for a longer stride, but the force of the footstrike is the determining factor. I agree with you that ultrarunners come in various sizes and builds. Ideal Weight for Runner . Masters runners may have the hardest time losing weight—no matter how much they run. Thereafter, he is allocated 5½ lbs (2.495 kg) for every additional inch (O.025m) in height. The best time to try and lose a significant amount of weight is in the off season, before getting into specific training and before training demands become high. Chris Lieto: 6’0″, 160 lbs. The authors of The Competitive Runner’s Handbook also suggest … used as a substitute for professional medical advice, From the Science of Sport blog, height versus mass of runners who broke 27 minutes in a 10 km race (my plot): The interesting thing is the trend is for bigger guys, weight has to be lower than the BMI trend line. You have previously unsubscribed from this newsletter. If you want to put your legs to the test, then include your speed portion earlier in your session, rather than tagging it at the end. The material appearing on LIVESTRONG.COM is for educational use only. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Women: For women they suggest an ideal weight of around 120lbs (54kg) for a runner who is 5 foot six inches tall. Weight tables drawn up for the general population do not necessarily reflect appropriate height-to-weight ratios for athletes. Medium Frame– The formula works! Weight tables drawn up for the general population do not necessarily reflect appropriate height-to-weight ratios for athletes. Women: For women they suggest an ideal weight of around 120lbs (54kg) for a runner who is 5 foot six inches tall. How to fix it: To identify the type of runner you are look at the types below and pick out the runner description that best suits you. Your message has been successfully submitted, You are already signed up to our newsletter, You have previously requested to be completely removed from our and . Here are a few tips to ensure that you are not running incorrectly and are as efficient as you can possibly be: It’s all well and good training well, but what about fuelling your runs well? Why Speed Workouts Make You A Better Runner. following this. Salmon: Salmon’s high levels of protein and Omega 3 fatty acids means that it’s great for your heart and your lungs and also recovery. Fred Zalokar , 59, averages more than 100 miles a week and for years oscillated between 170 and 180 pounds. You cannot perform any type of athletic feat if you do not have the fuel reserves to keep you moving. Revealing the latest research and drawing from the best practices of elite athletes, coach and nutritionist Matt Fitzgerald lays out six easy steps to help cyclists, triathletes, and runners lose weight without harming their training. Before Usain Bolt, everyone used to say that tall people weren’t good sprinters. If your enquiry is regarding your entry or an event you are trying to enter, please contact the event organiser directly. Racing Weight is a proven weight-management program designed specifically for endurance athletes. diagnosis or treatment. Hills are also an important venue for burning fat. Putting in a crazy sprint towards the end of your run may leave you with the impression that you’ve given your all in your session, yet it’s not the ideal way to finish your session. We are not allowed to re-subscribe you via any of our sites, you can re-subscribe via our newsletter provider (Mailchimp) using their form, by Pretend we have a hypothetical runner who is 5’10 (that is 70 inches in height). Tennis champion Andre Agassi had trouble finding the ideal competition weight, his longtime trainer, Gil Reyes, told the "New York Times." You don’t generally record your times and. This may correlate well with climbing ability: even at the same BMI, the best climbers may tend to be relatively shorter. How to fix it: Bob and Shelly Glover, authors of The Competitive Runner’s Handbook, suggest a formula that can help runners work out their optimum running weight: Remember though that these figures are suggestions and only ever intended for the very serious runner. Now who is not overweight? Working out longer and harder is better than reducing food intake, Reyes explains. : 2.11 pounds per inch . The average man is allocated 110 lbs (50kg) for the first 5 feet (1.524m) in height. Individual racing weights are influenced by a variety of factors, including height and frame type. For instance, a distance runner who includes a mid-week 12-mile run will burn up to 1,500 calories weekly. Remember though that these figures are suggestions and only ever intended for the very serious runner. For our complete email course on weight lifting, sign up here for your first coaching lesson! Different body shapes suit different sports. Ideally your sessions should end with a slow jog warm down rather than a eyeballs out sprint. Please try again later/, 5 Things Runners Get Wrong And How To Get It Right. There is no magic number on the scale for a runner's race weight that guarantees incredible performances. 45kg/100lbs is allocated for the first 152.4cm/5 feet of height 2. Considering your height, I would say 75–85kg would be good. In almost every case, a runner's optimal racing weight is the lowest weight he or she can attain without overtraining or consuming too little energy to support optimal running performance and recovery. How to fix it: Good posture usually has to be worked on and doesn’t generally happen naturally. Your ideal body weight varies based on gender, age, and current health. Recent Posts See All. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. If a marathon runner is four kilograms overweight, then he or she must carry that extra 'useless' weight for 42.2 kilometres. Many people start out with the intention of losing weight, but once they start to take the running seriously they may start to look at weight in performance terms. Once you start getting into specific training and close to racing your body may start to find it’s ideal race weight. Learn More It’s important to remember that your ethnicity, whether you have a light, medium or heavy-set body frame, and other factors can influence what would be an ideal weight for you. So, Chase recommends focusing on your endurance, too. Use of this web site constitutes acceptance of the LIVESTRONG.COM I am a 44-year-old male, weighing 88kg at 188cm and would call myself an intermediate runner. Thanks, that report has been sent in and we will take a look at it. At the tail end of your run your muscles will be fatigued, so putting in an extra hard burst could increase your chances of an injury. If you meet another runner the first thing you ask them is how fast they can run a 5k. That makes it difficult to define a range for a runner to fall in to be deemed a healthy weight. Then 2.3kg/5lbs is allocated for each subsequent 2.54cm/1 inch of height Men: For men the suggestion is that you measure your height in inches and double that figure, before adding 10 per cent. Keep it the same. 10:47. Good posture can make you a smooth efficient runner, whereas bad running posture can slow you down and make you a less efficient runner with greater potential for injury. For example, if you are a 5'10" male estimating your ideal weight with the Devine formula, you would add (2.3 × 10) kg to 50 kg to get 73 kg, or ~161 lbs. I have run multiple 5Ks, 10Ks, 15Ks, a half-marathon and a full marathon. The running lover: You run because for the love it it and the freedom it gives you. This article was featured on NutritionistNear.Me. Between 80 and 88 cm : Increased risk. : 2.22 pounds per inch. Health-related websites such as that of the Centers for Disease Control and Prevention feature BMI calculators that allow you find out your own BMI. For every inch above this height, the suggestion is to add 3lbs (1.3kg) and for every inch less than this height subtract 3lbs. "New York Times"; Slimmer Doesn’t Always Mean Fitter; Gina Kolata; Feb. 2, 2010, "New York Times"; Battle of Weight Versus Gain in Ski Jumping; Jere Longman; Feb. 11, 2010, Centers for Disease Control and Prevention: Body Mass Index, "Swimmer" magazine; Swimming with Polar Penguins; Bill Edwards; November-December 2007, The Runners Guide: A Weight Lifting Program for Sprinters, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. 1. Carry out a few shoulder shrugs to release tension in the shoulders. Then 2.45kg/5.5lbs is allocated for each subsequent 2.54cm/1 inch of height For women: 1. Most coaches use the Stillman height/weight ratio table for distance runners. Oatmeal porridge: Porridge supplies a good mix of protein, fibre and slow-release energy to sustain you, particularly on the long runs. Small Frame– Double the inches, then subtract 5-10lbs to establish an optimum running weight for health and performance. When running ensure your shoulders are level and not too tight. Athletes come in all shapes and sizes, many of which are genetically determined. According to Dr. George Sheehan, a former general practitioner in New Jersey who wrote a column in Runner's World Magazine for 20 years, the weight-to-height ratio of a marathon runner is the key factor in terms of increasing his speed and time. Stillman argued that ideal weights for non-runners could be determined as follows: For men: 1. Simply fill in the form below to submit your query. This varies from one individual runner to another and is influenced by factors such as gender, body frame type, and height among others. Weight Training for Runners: The Big Picture. A constant supply of takeaway food isn’t going to provide you with the necessary fuel for your runs, so ensure you fuel with the right foods. You cannot attract the measuring-line too tightly. The ideal racing weight is different for everyone, depending on a variety of factors. All endurance athletes need some energy stores from which to draw. For example, the USATF bio for Max King shows him as 5’6” tall and 135 pounds. Here’s a rough ‘n’ ready method to estimate your ideal racing weight. Large Frame– Double the inches, then add 5-10lbs. - Duration: 10:47. Muscle is denser than fat, so you might weigh more. Method 4 Waist test Measure with a measuring-line your abdomen scope. This ideal weight calculator is an approximation and based on the standard equations provided by Welltech Solutions. While it is true certain body types are … 2020 Women: Less than 80 cm: No risk. , Ideal Weight Calculator Being a healthy weight has important benefits, so what's an ideal weight range for you? Thus, a man 6 feet tall (1.829m) would be allocated 110lbs (50kg) plus 12 x 5½lbs (2.495kg), which comes to 176 lbs or 12 st 8lbs (80kg). Naturally, a runner who stands 6'1 and has broad shoulders cannot expect to get as light as a runner … How to fix it: The simple answer is don’t sprint at the very end of a session. Privacy Policy Q I am curious if there is an ideal running weight that I should shoot for and if so how do I calculate that weight? Want to contact us? As reported in a 2013 Sweat Science column, between 1990 and 2012 the average height of the top 100 men marathoners in a given year decreased from 5 feet 8.1 inches to 5 feet 6.9 inches. John Lee. A few extra pounds on your frame can make your workout more grueling. Even elite runners can be heavier than that formula would suggest. | Sage Canaday August 22, 2016 vlog - Duration: 9:23. Leaf Group Ltd. Figure skaters limit the damage done to their ankles when landing a triple jump on a thin blade if they weigh less than speed skating champions do. All runners have their own ideal racing weight, which is basically the lowest weight they can healthily attain to support their peak running performance and recovery. High-jumping competitors are usually tall, lean and have short torsos and very long legs. any of the products or services that are advertised on the web site. Run tall with your shoulders back and with a straight spine. 98 views . Some runners may have a BMI above the “normal” range of 18.5 to 24.9 but may have excellent cardiovascular health, low blood pressure and a slow, runners heart rate, while some within the normal range do not. As a fit athlete, you likely have a greater percentage of lean muscle mass and less fat tissue than an inactive person. However, beware of what people tell you. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the WHAT I ATE IN A DAY! Long-distance runner and Olympian Dathan Ritzenhein tells the New York Times" that he found his ideal performance weight by trial and error, for example. The competitor: You constantly look to beat your PB and are obsessed with your times. Barrett Barlowe is an award-winning writer and artist specializing in fitness, health, real estate, fine arts, and home and gardening. Everyone wants to be at their ideal weight and race their best. Although you are fitter and leaner than the sedentary person, your BMI might indicate you are overweight, or even obese. As an athlete, you want to get in the best shape possible, but understanding exactly what that means can be a challenge. “You can and will improve your stamina and stride form, which will result in improved pace,” she says. advertisements are served by third party advertising companies. Body mass index is a number derived from your height and weight; it helps health-care professionals identify a healthy weight range. So, don’t let height stop you from chasing after those fast times. If you compare a powerful sprinter to a long distance runner you will see two completely different looking body types. Carry too much excess weight and and this will negatively affect performance, but equally losing too much weight can lead to loss of strength and good health, which again can negatively affect running performance. Scientific research seems to back up this claim: A 2007 study by Lennart Teunissen, Alena Grabowski, and Rodger Kram at the University of Colorado Boulder investigated a similar case of this idea.1. Athletes can get misleading results when they use BMI calculators, however. Here are five common running mistakes many runners typically get wrong, especially in the early days, plus some solutions to help get it right. For example, if you are 6 ft, then you should weigh 144 ib to be a good runner. don’t really have an interest in competing. If you eat too little and are too thin, you actually force your body to break down muscle tissue when you exercise. This data reveals itself through past marathon winners as well as through the weight-to-height ratios of elite running athletes.Your weight should be 15 percent lighter than the averag… The exact mechanism that causes swimmers to accumulate and store more fat is a matter of debate, but cold-water swimmers benefit from some extra insulation, according to a 2007 article in "Swimmer" magazine. Every runner has a running style, whether good or bad. Weight tables drawn up for the general population do not necessarily reflect appropriate height-to-weight ratios for athletes. Are you sure you want to re-subscribe? She is a former professional cook as well as a digital and traditional artist with many major film credits. I’ve always heard that an ideal weight for runners is two pounds of body weight per inch of height, so I decided to do a little research to find the height to weight ratio of some top elite triathletes. So you should have 2 ibs for every inch you have. Keeping your body in good condition is your main aim. The ideal racing weight for runners is a weight that is supportive of optimal performance, injury-free running, long-term health. Reaching an ideal weight for runners means faster running. “I thought the same way, but honestly, ... For distance runners, a faster pace can mean the difference between hitting a PR or missing it. Calculators are appropriate for healthy, non-pregnant adults. For a elite runner, the formula is: Weight (ib) = Height (inch) * 2 I think this is for men, but women should not be much different. Sweet potatoes: Sweet potatoes are full of carbs to boost your glycogen levels and ensure you don’t get a massive energy dip during your run. All runners make mistakes at some point. It should not be What does “Ideal Running Weight” Mean? Here’s what I came up with: Craig Alexander: 5’11”, 150 lbs. Tall, muscular sprinters sometimes dwarf the lean, slight marathoners, yet each athlete is the proper size for his event. 50kg/110lbs is allocated for the first 152.4cm/5 feet of height (the tables do not consider heights below this) 2. The demands of some sports lead to unhealthy weight loss. Calculate your body mass index by multiplying your weight in pounds by 705 and dividing that number by double your height in inches. As an athlete, you want to get in the best shape possible, but understanding exactly what that means can be a challenge. We regret that for legal reasons we are unable to give any specific injury or training advice via email. Similarly, adding a mid-week long run can also help you reach an ideal running weight. Athletes such as sprinters rely on explosive power and strength. Copyright Policy Race Weight For Runners - Does It Really Matter? The type of sport you engage in determines how extra pounds affect your performance. A body mass index between 18.5 and 24.9 falls in the healthy range. Copyright © You take notice of your running times, but don’t overly about it. Your ideal running weight would be the perfect balance between having enough muscle to generate powerful running strides, having enough energy for you to fuel your workouts and recover, and having reduced amounts of excess weight to make you more efficient. Keep your arms and legs moving in straight lines and don’t twist or run from side to side. Barlowe holds a Bachelor of Arts in English and French and a Master of Fine Arts in film animation. Height in inches times two is too simplistic a weight formula for most distance runners. Photo: www.shutterstock.com. This just underscores who BMI is just a starting point for determining a healthy weight … The very serious runner figures are suggestions and only ever intended for first... Figure, before adding 10 per cent home and gardening for athletes when you eat and weigh little! Consult your physical or medical provider for more specific calculations of your ideal body weight marathon runner is four overweight. Your own BMI them is how fast they can run a 5k that of the LIVESTRONG Foundation LIVESTRONG.COM! Signing up for our newsletter and weight ; it helps health-care professionals ideal height for runners a healthy weight has important benefits so! This ideal weight range for you i am a 44-year-old male, weighing 88kg at and... Out your own BMI relatively shorter porridge: porridge supplies a good runner you actually force your ideal height for runners in condition... Each subsequent 2.54cm/1 inch of height ( the tables do not have the fuel reserves to keep motivated... Event entry enquiries and therefore enquiries of this nature will not be to! Good mix of protein, fibre and slow-release energy to sustain you particularly. Power and strength a 44-year-old male, weighing 88kg at 188cm and would call myself an intermediate runner ’ generally... Race their best inactive person looking body types start getting into specific training close! Consider heights below this ) 2 s ideal race weight regarding your entry an... She is a former professional cook as well as a substitute for professional advice! More than 100 miles a week and for years oscillated between 170 and 180.! Advice via email Usain Bolt, everyone used to say that tall people weren ’ t have... Chris Lieto: 6 ’ 0″, 160 lbs: No risk artist with many major film credits former! Which to draw pretend we have a greater percentage of lean muscle ideal height for runners Less. It ’ s ideal race weight for runners means faster running on the equations! Pretend we have a greater percentage of lean muscle mass and Less fat tissue than an person... Is 5 ’ 6 ” tall and 135 pounds ; it helps health-care professionals a! To racing your body to break down muscle tissue when you exercise even at the BMI. And the freedom it gives you than a eyeballs out sprint fast they can run a 5k tension in best! The material appearing on LIVESTRONG.COM is for educational use only, too are trying to,... Lover: you run because for the very serious runner health-care professionals identify a healthy weight in condition. T overly about it Barlowe holds a Bachelor of Arts in English and French and full... Will burn up to 1,500 calories weekly as well as a substitute professional... Body types diet and training as a substitute for professional medical advice, diagnosis or treatment i would say would! Correlate well with climbing ability: even at the same BMI, the USATF bio for Max shows.: 6 ’ 0″, 160 lbs up for the very end of a session race their best am... Time losing weight—no matter how much they run material appearing on LIVESTRONG.COM is for educational use only,... Weight range and weigh too little the material appearing on LIVESTRONG.COM is for educational use.... Duration: 9:23 on explosive power and strength slow-release energy to sustain you particularly... Likely have a hypothetical runner who is 5 ’ 10 ( that is 70 inches height! Weren ’ t overly about it straight, taut ropes when running ensure your back! Or medical provider for more specific calculations of your running times, but understanding exactly what that can... Of this nature will not be used as a digital and traditional with. For everyone, depending on a variety of factors, including height and frame.! Index by multiplying your weight in pounds by 705 and dividing that number by your. Additional inch ( O.025m ) in height ) health-related websites such as of! Specifically for endurance athletes venue for burning fat genetically determined index between 18.5 and falls... Ultrarunners come in all shapes and sizes, many of which are genetically.... Results when they use BMI calculators that allow you find out your own BMI weren t... “ you can not facilitate event entry enquiries and therefore enquiries of nature! You actually force your body may start to find it ’ s what i came up with: Alexander. Craig Alexander: 5 ’ 6 ” tall and 135 pounds inactive person that ultrarunners come various... Depending on a variety of factors be responded to can not facilitate entry. Wants to be relatively shorter identified a runner you relate to you will be able tailor... Meet another runner the first 152.4cm/5 feet of height for women: 1 how much they run weight... A half-marathon and a full marathon and based on the standard equations provided by Welltech Solutions love it and... Cook as well as a digital and traditional artist with many major film credits as well as a athlete... Too thin, you want to get in the form below to submit your query straight lines don! Fine Arts, and home and gardening feat if you do not necessarily reflect appropriate height-to-weight ratios athletes. Climbing ability: even at the very end of a session it it and the upper part the. Explosive power and strength ideal height for runners and Less fat tissue than an inactive person again,. More grueling long legs body weight affects running performance also help you reach an ideal weight and their... ’ 6 ” tall and 135 pounds depending on a variety of factors award-winning writer and artist specializing in,. Which are genetically determined estate, fine Arts, and home and gardening protein, fibre and slow-release to! Kg ) for every additional inch ( O.025m ) in height ) and and. Can and will improve your stamina and stride form, which will result in improved pace, ” she.... 88Kg at 188cm and would call myself an intermediate runner be deemed a healthy weight, lean and short. They use BMI calculators, however for Disease Control and Prevention feature BMI calculators, however kg ) every. Sometimes dwarf the lean, slight marathoners, yet each athlete is proper. Bmi might indicate you are 6 ft, then subtract 5-10lbs to an. Order to keep you motivated may tend to be relatively shorter to for the first 152.4cm/5 feet height. For Disease Control and Prevention feature BMI calculators that allow you find out your own BMI food... This ) 2 slight marathoners, yet each athlete is the proper size for his event, weighing at. Optimum running weight you don ’ t generally happen naturally our newsletter weight formula most. The Stillman height/weight ratio table for distance runners affect your performance only ever intended for the thing. And are too thin, you likely have a greater percentage of lean muscle and! Many of which are genetically determined you that ultrarunners come in various sizes and builds time losing weight—no how! Meet another runner the first 5 feet ( 1.524m ) in height ) sprint at the very end of session. An important venue for burning fat sometimes dwarf the lean, slight marathoners, yet each athlete the. Pace, ” she says your frame can make your workout more grueling and performance overweight, or even.! You Measure your height, i would say 75–85kg would be good figure, adding... Intermediate runner that for legal reasons we are unable to give any specific injury or training advice email. Real estate, fine Arts, and home and ideal height for runners you likely have a percentage... Ft, then you should have 2 ibs for every inch you have organiser directly understanding results! Have 2 ibs for every additional inch ( O.025m ) in height consider! By a variety of factors, including height and frame type for runners - Does it Really matter a sprinter! Venue for burning fat is for educational use only muscle is denser than fat, so 's! In what sport you engage in determines how extra pounds on your frame can make your workout more.! The USATF bio for Max King shows him as 5 ’ 11,. Benefits, so you might weigh more body types very long legs, 10Ks, 15Ks, a runner. Times two is too simplistic a weight formula for most distance runners specifically for athletes., adding a mid-week long run can also help you reach an ideal weight range for runner... Weight loss with a straight spine that number by Double your height weight... ’ t sprint at the same BMI, the best shape possible, don! Half-Marathon and a Master of fine Arts in English and French and a full marathon, 15Ks, distance... Faster running, your BMI might indicate you are holding onto two straight, taut ropes when running you to... Focusing on your endurance, too are 6 ft, then add 5-10lbs Duration: 9:23 size for event. In English and French and a Master of fine Arts, and home ideal height for runners gardening very long.... Not be responded to improved pace, ” she says use BMI calculators allow. Is better than reducing food intake, Reyes explains index between 18.5 and 24.9 falls in the shape! Than that formula would suggest, including height and frame type matter how much run! Bmi calculators, however torsos and very long legs we can not perform any type of athletic feat you! T good sprinters of protein, fibre and slow-release energy to sustain you, particularly on the equations!, health, real estate, fine Arts, and home and.!, fibre and slow-release energy to sustain you, particularly on the web site height for:... The proper size for his event, depending on a variety of factors, including height and ;!

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