Running My Way to Fitness: How I Dropped 10kg in 50 Days and Completed a Marathon in 3 months
I haven’t written an article in some time, but I believe that sharing is caring, and my hope is that this article and story will serve as an inspiration for some of you to embrace change. So here it goes 💪🏻.
I’ve been hearing this quite frequently, and it resonates with many of us — This year has been challenging. I struggled to find enough time for training, battled with high levels of stress, ate more than usual as a coping mechanism, and occasionally indulged in a drink in the evenings. Gained weight, don’t feel good. Can you relate to this experience?
We all encounter such periods, but we also possess the power to change our circumstances. I found myself in a similar situation in July this year, overweight by 10kg, reaching a historic high weight of 90kg, moving slowly, with occasional runs at a snail’s pace, around 6:10 minutes per kilometer, and feeling physically and mentally out of shape.
Change is typically attainable; you need to select your goal, the target you aim to achieve, and then pursue it with consistency. The key lies in maintaining that consistency, not sporadic and random efforts.
So, to set some motivation up-front below is picture of what I looked like on July 4, 2023, and how I transformed myself in just ±50 days. How did I achieve this? Through four key elements: Goal, Training plan, Food, and Consistency
Goal
I chose a goal that was both challenging and motivating, but not overwhelming. It needed to be achievable within 60 to 90 days, requiring a maximum of 6–8 hours of training per week. My choice was to participate in the Lisbon Marathon on October 8, 2023. With 90 days to prepare, I set my goal and embarked on the journey. When setting your goals, avoid being overly ambitious, seek a challenge that is both daunting yet within your realm of belief, something you genuinely believe you can accomplish. Select something that motivates you and aligns with your experience, available training time, and the time you have for preparation leading up to the event, as well as your dietary options.
Training plan
I adopted a training plan for Marathon runners from Garmin, designed for advanced runners. You need to log-in to Garmin Connect to find the plans, and you can schedule them based on the race day. It provided a well-structured regimen that was time-efficient and the plan is freely available. The plan integrated seamlessly with the Garmin Connect app and my Garmin watch, making it easy to follow, including structured training uploaded to your watch. It’s 16 weeks plan with 7 sessions a week, I only had 14 weeks left till the race, so I started with week 3, and I had to reduce the intensity of the initial training sessions by 10–20%. Some days involved two training sessions, and I occasionally skipped one. Please note the plan changed in meanwhile, eg. it used to have two recovery runs on Tuesday, now it’s combination of cross training or swimming with one run, which is better.
Tracking progress is essential for motivation. I monitored improvements in my pace, resting heart rate, and other metrics, primarily through Garmin and Strava. The key to making improvements is subjecting your body to varied stresses and ensuring adequate recovery. This is when genuine progress occurs, as your body strives to repair and fortify the muscles that have experienced strain, preparing them for similar demands. At the beginning of the year, I engaged in running regularly, averaging around four training sessions per week. However, I exclusively engaged in steady runs in zones 1 and 2, and after three months, I observed no discernible progress. My pace remained stagnant, my endurance showed no signs of improvement, and I felt no different. The turning point came when I embraced structured training; within just three weeks, I noticed a significant shift in performance. Witnessing this tangible improvement ignited my motivation.
This is how my July / August training looked
Food
My dietary approach was simple. It’s widely acknowledged that approximately 7,700 calories equate to 1 kilogram of fat. Therefore, if you aim to lose 1 kilogram per week, you must maintain a daily calorie deficit of approximately 1,000 calories, to burn these 7k calories. To put this into perspective, if your basal metabolic rate hovers around 2,300 calories (you can easily find calculators online or Garmin), and you engage in activities such as running for 45 to 60 minutes, which is a typical day for me, you’ll expend approximately 2,800 calories. To meet the target deficit, you’ll want to keep your daily intake under 1,800 calories. Following this regimen, you should observe a reduction of 1 kilogram on the scale after a week.
Weight loss often behaves in a somewhat whimsical manner, with occasional fluctuations. You might witness your weight dropping from 83.5 kilograms to 82 kilograms from one day to the next, only to see it rise slightly the following day. If you encounter such minor variations, don’t be disheartened; this is a common pattern. It’s also important to weigh yourself each day in the morning before eating to ensure consistent results.
Regarding my eating habits, I naturally gravitated toward intermittent fasting, although it wasn’t a deliberate choice. Typically, I skipped breakfast and engaged in morning or lunchtime training sessions, postponing my meals until afterward. This approach kickstarts your calorie-burning engine effectively. During these post-training meals, my choices primarily consist of grilled chicken, fish, or lean meats paired with rice and salad, devoid of fats and sauces, except for some occasional chili sauce. Occasionally, I include eggs or more salad. For dinner, I often follow a similar pattern, occasionally opting for baked turkey with sweet potatoes or sushi. If hunger strikes in the evening, I satisfy it with a carrot or two and water. On occasion, I allow myself a treat like sorbet or ice cream, or a glass of wine; surprisingly, they are not as detrimental to calorie intake as one might think. Just limit the alcohol as much as you can, it so important for weight loss and recovery! To maintain precise control over my calorie consumption, I meticulously log each meal immediately into the MyFitnessPal app.
Eating out at restaurants can be particularly challenging when adhering to a diet. Restaurants often incorporate sauces and use substantial amounts of fats in their cooking, lot of different ingredients, which can easily add up to hundreds of calories and it’s hard to count the total calories. As a result, it’s advisable to steer clear of restaurants if possible at all. Furthermore, restaurant portions tend to be excessively generous. This is why I consistently weigh my portions at home. I typically aim for 200 grams of meat and 100–120 grams of rice or potatoes per meal. This practice not only keeps my calorie count around 500 calories per meal but also helps me develop a visual sense of what an appropriate portion looks like when dining out.
Maintaining a daily calorie intake of under 1600 calories can be quite challenging on its own. I’ve also discovered that achieving precise calorie logging can be elusive. On one hand, you’ll encounter the same food listed multiple times in tracking apps with varying calorie counts. On the other hand, it’s easy to overlook certain details, such as the oil used in meal preparation. As a workaround, I tend to adopt a slightly more aggressive calories target, than needed, aiming for around 1,600 calories per day to account for any discrepancies from incorrect logging. Monitoring your weight on a weekly basis is instrumental in making necessary adjustments. For instance, during my initial weeks, I experienced weight loss exceeding 1.5 kilograms, indicating that my approach was overly aggressive, which isn’t good for post-training recovery.
To enhance accountability and visibility, I recommend placing a weekly chart on your refrigerator. Mark your anticipated target weight for each week and log your actual progress. This simple practice allows you to assess your progress every time you reach for something from the fridge 😏.
Consistency = Success
Success hinges on maintaining consistency. No excuse should deter you. Be creative when time is tight. I, too, have a demanding job at the C-level, frequent travel, a family with two young children I ❤️, and diverse interests 🏊🏻♂️🚴🏻♂️🏃🏻♂️🏒📙. To overcome time constraints, try to plan in advance and be creative about your time, below are some tips of what I do:
- Incorporate walking into your one-on-one meetings. For instance, on Fridays, when I have three hours of one-on-one meetings scheduled, I make it a point to walk throughout the entire duration.
- Dedicate your lunchtime to exercise. Block out this time, whether for a run or a session on the trainer. Afterward, enjoy your meal during the subsequent 1 pm meeting. I usually inform my colleagues about this routine, and they are understanding and supportive.
- Integrate running into your commute. Many offices offer shower facilities, allowing you to run to work and back. This not only saves unproductive commute time but also helps you stay active.
- Use evening time wisely. Opt for outdoor activities after putting the kids to bed instead of watching a movie.
- Sunday family brunch. If you have a long Sunday run scheduled, consider sending your family into the city for brunch at 10 am. Begin your run at 7:30 am and arrange for them to bring you a bag of clean clothing. You can conveniently change in a restroom, creating a pleasant morning with your family where everyone is content.
- Utilize a Thule Chariot Sport (jogging strollers) to involve your children in your training routine, especially when your spouse is away. Stop by a buffet or buy them ice cream during the outing; they’ll appreciate the special treat on the way back home.
- Make the most of your rest days. Instead of lounging around, hop on your bike and ride to a lunch spot approximately 30 minutes away. Grab lunch and, during your meal, utilize the time to engage in activities like watching product demos or do retrospective on your tasks.
Consistency is where the tools comes to play again, and can support you on your journey. Here are some of the tools I sued on my journey
I used the Streaks app, which allows you to set daily repetitive goals and see when you broke the habit. My goals included drinking 3 liters of water (soo important because this makes you full, and avoid hunger), stretching for 10 minutes, reading for 10 minutes, consuming fat-burners, achieving a -500 calorie deficit, getting 7 hours of sleep, recording weight, and taking front and side body pictures. This app can automatically sync some data from Health or MyFitnessPal, simplifying the process. I routinely checked the app each evening to ensure I hadn’t forgotten anything
Apps like Progress Body Tracker offer visual representations of body changes over the time, so you can clearly see how the things are changing for better.
I’m using Withings Body Smart Scale to track my weight daily, it’s measuring your body composition, and giving good statistics in the app, also it syncs with apple health and other apps.
Bear in mind that deviating from your routine can lead to setbacks. Four weeks before the race, I reached my target weight, I stopped tracking calories. Subsequently, I fell ill, stopped tracking everything, stopped my daily Streaks routine, and as a result I regained part of the lost weight, and my progress stopped.
Consistency is the key to continuous progress. Consistency broken = progress broken.
Words are cheap, let the numbers talk
My average week consisted of 6 to 7 hours of training, with around 2 hours dedicated to Sunday long runs, while the remaining sessions lasted under an hour. My typical week comprised approximately 60 kilometers of running, supplemented by occasional biking or walking on free days. I believe this regimen suffices unless you’re aiming for a 3-hour marathon.
In average I did -1000 to-1200 calories a day, typically keeping the total under 1600 calories a dat, and on most days having daily expenditure of 2800–3000 calories.
On average, I maintained a daily calorie deficit of -1000 to -1200 calories, striving to keep it on total daily of 1600 calories. My total daily energy expenditure hovered around 2800–3000 calories.
Starting with an average pace of 6:00–6:10 minutes per kilometer for 5 km runs, I ended my training with a pace of around 5:15 minutes per kilometer for 2-hour long runs. During the marathon, I achieved a time of 3 hours and 40 minutes, with an average pace of under 5:00 minutes per kilometer for the first 21 kilometers, slightly slowing to 5:15–5:30 in second half, puting me to average of 5:12 minutes per kilometer on whole marathon run. In approx. 90 days, I managed to shave nearly 1 minute and 15 seconds off my pace per kilometer on longer runs. While this being far from my personal best for marathon, it was a remarkable improvement and I feel great.
Takeaways:
- Setting the goal is number#1 for success
- If you believe in it, you can do it
- Shedding 10 kilograms in 5–60 days is an achievable goal for anyone.
- Completing a marathon within 90 days is within reach for most individuals.
- Consistency is the key to success, surpassing any random efforts.
- Tracking is the key to consistency, track your progress diligently; apps can simplify this process
- Embrace structured training, including intervals, tempo runs, and long runs — results will manifest swiftly.
- Instead of searching for excuses, seek out motivation.
- Last but certainly not least — remember, EVERYTHING IS POSSIBLE!
Hope I will see some of you on the next Marathon, in the best shape of your life 👋🏻💪🏻.
