How To Start Running When You're Overweight

Running for good. How to start running, lose 35 kg and become an iron man

6 years ago Ivan Serebryakov was overweight and did not play sports. He went out for a run one day and changed his life. Now Ivan weighs 35 kilograms less, is engaged in running and triathlon, and behind him dozens of the most difficult competitions and thousands of kilometers: running, swimming and cycling. The athlete participates in the Athlete charity project for the benefit of the Love Syndrome Foundation, helping people with Down syndrome. We talked with Ivan about how he changed his life and why he decided to help others.

The material was prepared in cooperation with the Athlet for the Good project. Ivan Serebryakov is collecting funds for yoga classes for children with Down syndrome by a 26-kilometer swim along the Volga River. You can support Ivan here.
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- What prompted you to start playing sports?

- I can't remember exactly. Just by the age of thirty, I realized that I wanted to be an example to my son. On April 1, 2013, I went outside and just ran. There was a cheerful mood and lightness in my soul. It was very inspiring. I started to take an interest in running culture, competitions. Within a month and a half I ran my first half marathon in 1 hour and 40 minutes. I was amazed at the scale of the event and its atmosphere. Immediately after it I set my sights on a marathon.

- How much did you weigh when you started training?

- Then I weighed 103-104 kg. I ran not long and not very fast 5-6 times a week. In regular old sneakers. In the first month I ran 276 km. I changed my diet. The weight began to decrease. I started to run longer and more. After 5 and a half months of training, I entered my first marathon with a weight of 84 kg.

Running for good. How to start running, lose 35 kg and become an iron man

Previously, Ivan Serebryakov weighed 104 kg

Photo: Ivan Serebryakov

Running for good. How to start running, lose 35 kg and become an iron man

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- What, besides running, helped to lose weight so quickly?

- Losing weight was not my main goal. I wanted to run fast, but with a lot of weight it is difficult and even dangerous. I took up food, gave up sweets, although I love them very much. He left only honey and sometimes halva. I began to eat more fruits and vegetables. For the past six years I've been experimenting with nutrition. For more than a year I have not eaten meat, almost as many do not eat eggs and dairy products. I feel that my body has enough of everything, even with exertion. I left fish and seafood in my diet. I drink multivitamins from time to time.

Running for good. How to start running, lose 35 kg and become an iron man

Ivan Serebryakov is running Ironstar

Photo: Ivan Serebryakov

- SkolHow much do you weigh now?

- Now my weight is around 70 kg, depending on the stage of preparation. In 2015, at the Berlin Marathon, he set a personal best - 2:55:10. I went to the start in the weight category of 68 kg. It turns out that in 2.5 years I have lost 35 kilograms.

- How effective is running for weight loss?

- Running is a very effective and affordable way to lose weight. But the maximum results and effect can be achieved only with the combined use of physical activity and proper nutrition. Physical activity is only 30-40% of the result, everything else is the result of the diet and diet.

- How to love running?

- Running or love , or not. You need to make it a part of your life, a small tradition. While running, I take a break from the bustle of work, think about something. The best ideas come from running. In order not to become boring and routine, you sometimes need to participate in competitions where there is a suitable festive atmosphere. You can also choose a running target. I started with the goals: half marathon, marathon.

Running for good. How to start running, lose 35 kg and become an iron man

Photo: Ivan Serebryakov

- What advice do you have for overweight people who want to start running?

- For everyone who wants to start running, I advise you not to wait for Monday or another suitable day, but to go jogging ... Keep it short, let you go one step. Each time you will run better than the last time, you will feel more and more happiness and joy from running. Running is almost like flying when one foot has lifted off the ground and the other has not yet landed. Running is freedom. Try it, you will like it!

- Which of your starts was the most difficult and memorable?

In 2016, I did my first full iron distance (3, 86 km swimming, 180 km cycling and 42.2 km running) at the IRONSTAR triathlon in Sochi. In 2017, I ran a 13-hour supermarathon in Moscow, ran 124 km and took 3rd place. In the same year, he took part in the Siberman ultratriathlon, which can only be attended by invitation of the organizers. I swam 10 km, then cycled 421 km and at the end I ran 84 km. No more than 20 people participate each year. I became the second among Russians and the fourth in the overall standings.
In 2018 I took part in the Elton ultra trail supermarathon. Distance - 100 miles around Lake Elton. It is located in one of the hottest places in Russia. During the day, the temperature can reach 47 degrees. I finished eighth out of nearly a hundred participants.
Just the other day I did a single 26 km open water swim. Swam from Dubna to Kimry along the Volga River. I spent almost 9 hours in the water. It was a swim in support of the Love Syndrome charity foundation.

- Why did you decide to help people and how do you do it?

- I had an idea for such a swim for a long time. I decided to attract the attention of people to the problems of special children and raise funds for the implementation of an important program - Yoga for children with syndromeom Down. Therefore, I opened a fundraiser. When you train and you know that someone's health or life can depend on your efforts, it helps a lot and additionally motivates! You start to look more consciously at what and why you are doing, and the most important thing is to understand that all your efforts are not in vain!

Running for good. How to start running, lose 35 kg and become an iron man

Athlete for good

Photo: Ivan Serebryakov

Running for good. How to start running, lose 35 kg and become an iron man

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