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A Wake-Up Call from His Doctor and Mom Got This Runner Active Again—and He Lost 153 Pounds

The pandemic derailed his diet and activity. But then he fell in love with running again.

Name: Robert Valencia Age: 38 Hometown: Miami, Florida Occupation: Journalist and public affairs specialist Start Weight: 330 pounds End Weight: 177.2 pounds Time Running: I started running in 2012, but I stopped after that year. I took up my love for running again in August 2021, when I was back to a weight to run again without compromising my knees.

I began to lose interest in getting fit after my last race in 2012. Even though I tried different diets (paleo diet, for the most part), life as a graduate student and working in a stressful environment for much of my 30s took me back to an unhealthy life. I tried going to the gym for a while, but I gained weight again due to a lack of strategic plan to lose and maintain weight loss.

After I received results following a general checkup in March 2021, my primary doctor told me that I was suffering from Stage 1 hypertension, high cholesterol and triglycerides, not to mention that I was already at Stage 3 obesity, weighing 330 pounds. In addition to an already unhealthy diet full of ultra-processed carbs (cereals, white rice and bread, etc.) and sugary treats (ice cream and sweetened yogurt), confinement at the outset of the COVID 19 pandemic made it even worse, especially for us living in New York City. 

You can imagine the toll eating all this food at arm’s reach with no physical activity took on my body for a year. After a family visit in Florida in January 2021, my mother implored me to lose weight as she placed her hand over my belly. She asked me to make that pledge. So in March 2021, a month prior to reaching 37, I decided it was important for me to turn the tide health-wise, otherwise my lifespan would shorten and shorten overtime.

My primary care doctor advised me not to run during my weight loss process because I could likely suffer from knee and joint injuries. However, my fiancée encouraged me to run again as I was reaching my goal of keeping my weight below 200 pounds. I watched her participating in races where people clustered around in a sign of camaraderie, fun, and purpose. I wanted to experience how a network of runners from all backgrounds were encouraging each other. So between July and August 2021, I started taking small steps on the treadmill.

I also made diet changes. I maintain a low-carb diet. My fridge has a lot of leafy greens, including red leaf lettuce, arugula, spinach, peeled cucumber, kale, collard greens, and veggies like asparagus, Brussels sprouts, cabbage, radishes and cherry tomatoes. I also have lean protein (fish, lots of chicken and turkey, occasionally lean pork and beef). I drink 2 gallons of water daily, and take omega-3 fish oil and vitamin D. My go-to snacks are nuts, baby carrots, and half a cup of unsweetened, low-fat Greek yogurt with red berries. Cheese is also my favorite, especially cottage cheese. If I want to have a cheat day, sometimes I eat bread or pastries, and maybe one glass of wine.

My first official race after that huge hiatus in 2012 was August 2021, when I ran my first 10k in Prospect Park, Brooklyn. It was exhilarating. After being inactive for so long, being able to complete that race with a steady pace felt like an accomplishment.

I try to run at least four times per week. I try to run in the mornings regardless of the weather. I’m currently using Runcoach, which offers me weekly plans for running and cross-training days. To keep myself motivated, I try to join weekly races across New York with my fiancée and friends. My goal is to run a full marathon by the age of 40, and I hope the New York City Marathon will be the first of many! My goal is to participate in half and full marathons for months and years to come.

From March 1 to September 1, 2021, I officially lost 152.6 pounds, and have maintained this weight loss ever since.

I have done all sorts of exercise, from Crossfit to boxing to spinning to strength classes. However, running awakens my endorphins like no other routine. When I run long-distance races, I listen to my body while at the same time meditating about my life, my journey, and what I want to achieve. Running also gets me in touch with my surroundings, to truly appreciate the New York skyline and to see other runners from all backgrounds reaching their own goals. Running is life.

These three tips have made my running journey successful:

1. Honor your efforts

It’s easier said than done, as life is unpredictable. But if you have reached your goal, honor it by staying committed to keeping it. You’ve made it this far and that’s an accomplishment you want to cherish forever!

2. Surround yourself by a support network

Your journey will have a ripple effect. A physical change also requires a mental one, and being motivated requires the support of caring friends and family.

3. Be compassionate towards yourself

You fell. Time to dust off and move on. There is no rule that says life will always be rosy. We experience loss, tragedy, shortcomings, or we feel like we’re failing ourselves and others. It is okay to grieve in times of frustration, but this is not the end of it all. Be compassionate towards yourself, first and foremost. Embrace your body, forgive yourself, and know that that every day offers a new opportunity for change. Personal journeys are precisely that, personal. So don’t compare yourself to others when looking for inspiration!

Robert’s Must-Have Gear

→ Theragun Elite: Yes, it is pricey, but it’s worth every penny. We take recovery for granted when training or doing exercise, and this machine right here gives you the relaxation your muscles need. If this is not within your budget, a good foam roller and a yoga mat or even a lacrosse ball can help you release that muscle tension.

→ Saucony Endorphin Speed 2: This shoe, for me, is a godsend. The carbon fiber in the sole helps my posture and my times. It optimizes my strength and speed. This shoe is great for long-distance races.

→ Hoka One One Arahi 5: This shoe is great if you want to train. Having at least two pairs of shoes (one for running, the second for training) is beneficial because it lets your shoes rest! Hoka is a great brand.

(03/13/2022) Views: 1,112 ⚡AMP