Ok, I am probably (most likely) wrong. But I do know most cross country/track runners try to be ~5% BF. Also, last on page 1, amen to everything you said. Form is literally 95% of the way you get any kind of workout. Cross country runners may be that low, but they follow a highly detailed and specialized work out and nutrition plan that is tailored exactly to their sport. This isn't practical at all for your average fitness enthusiast. pic is a bit small but this is a good guide: As you can see, 5-7% is really, really cut. And on guys 10% looks very good and is still quite healthy.