'Even overweight people can run long distances'

Ideally, you could start training and running long distances with a lean physique, but I, being nearly 13kg overweight, still managed to do it.

The running community currently has two opposing viewpoints. One side believes that running, especially long runs, helps with weight loss. The other side believes that weight loss should be prioritized, aiming for near-ideal fitness before starting to run and considering challenging distances like 21km or 42km.

A group of 10km runners finish the race "For a Vietnam Free from Violence Against Women and Girls" in December 2023. Photo: CSAGA

From my personal experience—starting running while obese and conquering my first two marathons (42.195km) with over ten kilograms of body fat—I think I have an objective perspective on this story.

I started running in late 2017, after spending some time at the gym, running on the treadmill, and getting tired of the stuffy feeling in the gym. At 1.73m tall and weighing around 86kg at the time, many friends advised me to diet and lose weight to a level proportionate to my height before starting to run. But being a food lover and someone who loves hanging out with friends, dieting was impossible for me at that time, so I decided to continue running, in my own way.

To be on the safe side, I consulted a doctor during a company health check-up and was diagnosed as "pre-obese, but with no cardiovascular problems and should exercise more." After that, I started with a few short runs outdoors – about 500 meters of continuous running near the gym. Fatigue and sore legs were unavoidable, but the exhilaration after completing these first runs motivated me to learn more about running and gradually increase the distance of my runs by one or two kilometers, then 5, 10, and 15 kilometers.

In March 2018, despite never having run more than 16 km continuously, I boldly bought a bib to run a half marathon and completed it in 2 hours and 27 minutes. More confident with this "first time," I started training more, gradually increasing my mileage to about 50 km per week and began pursuing my "1% dream" – joining the top 1% of the world's population capable of running a marathon. It took another year to realize that dream with my first marathon medal and a time of 5 hours and 47 minutes. Near the end of 2019, I received my second marathon medal, with a time improved by 12 minutes. And in both of those first marathons, my weight was approximately 85 kg.

But the feeling of being addicted to running and a little bit of the thrill of improving my performance—the feeling that I could still shorten my time—motivated me to start researching and implementing weight-loss diets, alongside learning about effective training methods. My perseverance paid off, as demonstrated in my next two marathon runs at the end of 2020: reaching 4 hours and 49 minutes and 4 hours and 39 minutes, when I had lost weight and reached 79-80kg. Even now, when I no longer run marathons, I still maintain a training routine with a mileage of about 60km per week, while also losing weight down to 72kg.

From my own experience, I've found that overweight and obese people can still run long distances, but several factors need to be considered. First, you should consult your doctor before starting any exercise program to ensure running is suitable for you. Second, you should start slowly, with short runs and gradually increasing the distance, as this helps reduce the risk of injury and allows your body to gradually adapt to the intensity of the exercise. Third, you should consult and follow appropriate nutrition plans to ensure you consume enough energy for physical activity and provide your body with sufficient nutrients. Next, you should consider running as part of a weight loss plan, combined with other exercise activities such as cardio, cycling, yoga, or core training. Finally, always listen to your body. If you feel pain or discomfort while running, stop and rest; don't push yourself too hard.

Reader Phuong Minh

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