{"id":29556,"date":"2025-04-02T15:23:33","date_gmt":"2025-04-02T14:23:33","guid":{"rendered":"https:\/\/www.fitshop.co.uk\/blog\/?p=29556"},"modified":"2025-04-02T15:23:33","modified_gmt":"2025-04-02T14:23:33","slug":"non-runner-to-ultramarathoner-69-kg-weight-loss","status":"publish","type":"post","link":"https:\/\/www.fitshop.co.uk\/blog\/non-runner-to-ultramarathoner-69-kg-weight-loss\/","title":{"rendered":"Non-Runner to Ultramarathoner \u2014 and Losing 69 kg Along the Way"},"content":{"rendered":"\n

Dave\u2019s weight loss story turned into something much bigger \u2014 a complete transformation of routine, mindset, and purpose.<\/strong><\/p>\n\n\n\n

“I\u2019ve always told myself I wouldn\u2019t let it get this bad, but it had,\u201d<\/em> Dave admits, reflecting on a moment that many of us have quietly lived through \u2014 standing in front of a mirror or seeing a photo and suddenly realising how far we\u2019ve drifted from the person we thought we were.<\/p>\n\n\n\n

From 147.9 kg (326.1 lbs) to 78.6 kg (173.3 lbs), my colleague Dave lost 69 kilos in just over a year. But more importantly, he found a mindset that stuck. What started as a mission to feel more comfortable in his own skin \u2014 ahead of a mate\u2019s stag do \u2014 snowballed into a lifestyle fuelled by movement, challenge, and growth.<\/p>\n\n\n\n

In this interview, Dave walks us through his weight loss journey \u2014 the habits he built, the mindset shifts that mattered most, and why he trains not to look a certain way, but to see who he becomes when things get uncomfortable.<\/p>\n\n\n\n

Hi, Dave! First, let\u2019s get to know you! Please tell us a bit about yourself.<\/h3>\n\n\n\n

I’m the assistant manager of the customer care department at Fitshop<\/a>. I like seeing my mates regularly, our clubbing days are over, so our get-togethers are much more chilled.<\/p>\n\n\n\n

Can you tell us what your routine was like back then?<\/h3>\n\n\n\n

I started taking the gym seriously at 17. The first time I did a cut, I lost around 38 kg in a year. Back then, my routine was pretty much bodybuilding-style training \u2014 I\u2019d hit the weights, go for the odd run, then train until I was tired and call it a day.<\/p>\n\n\n\n

But the routine slipped. Some bad habits came back and I’d still get stuck in my head\u2014thinking like, \u201cI trained hard, I can eat whatever now.\u201d<\/em> We\u2019d do a heavy squat session, then maybe justify it with a big meal or treat. There was this mindset of overindulging because I felt like I\u2019d earned it. And it turned into a bit of a cycle.<\/p>\n\n\n\n

\n

\u201cI didn\u2019t want to feel like I didn\u2019t belong in the group photos.\u201d<\/p>\n<\/blockquote>\n\n\n\n

Was there a moment where it really hit you \u2014 like, “Right, I need to do something about my weight loss”?<\/h3>\n\n\n\n

The realisation that gaining weight happens gradually. You don\u2019t notice it going up. But one day you just wake up and it\u2019s like, \u201cWhoa, how did I end up here?\u201d<\/em> You see yourself in a photo and suddenly realise how far things have gone.<\/p>\n\n\n\n

I used to work somewhere that meant I walked to the gym, walked home\u2014easily doing 25,000 steps a day just commuting. Then I started driving everywhere, and my steps just dropped. At that point, most of my day was spent sitting down. My weight kept creeping up until I reached my heaviest: 147.9 kg (326.1 lbs)<\/strong>. With 30 just around the corner, that\u2019s when the thought hit me: \u201cI\u2019ve always told myself I wouldn\u2019t let it get this bad,\u201d<\/em> but it had.<\/p>\n\n\n\n

One of my mates was getting married, and his stag do was coming up in Portugal. I didn\u2019t want to be \u201cthe overweight guy.\u201d<\/em> I didn\u2019t want to feel uncomfortable on a plane seat or feel like I didn\u2019t belong in the group photos. And I knew I wanted to look smart at the wedding\u2014fit into a nice suit and feel good.<\/p>\n\n\n\n

\n

\u201cRight, let me just see how much I actually move in a day.\u201d<\/p>\n<\/blockquote>\n\n\n\n

What was the first change you made?<\/h3>\n\n\n\n

I started simple\u2014just with steps.<\/strong> I thought, \u201cRight, let me just see how much I actually move in a day.\u201d<\/em> First goal was just to move more. I started using the treadmill<\/a> in the gym, walking on an incline. Nothing mad\u2014ten minutes, incline level four or five. It was exhausting. But I kept doing it. Alongside my regular weight training<\/a>. Cardio was never really my thing before, but I knew I needed it now.<\/p>\n\n\n\n

Eventually I got into a habit: walking every morning before work. Same routine every day. I\u2019d go to the gym and do a fast walk on the treadmill with the incline gradually going up to 15.<\/p>\n\n\n\n

Because I spent so much of my day sitting, I wasn\u2019t burning a lot of energy. My daily calorie intake at that point was about 2,600 to 2,800. Before this, I never tracked food. I thought, \u201cIf I feel tired, I must\u2019ve trained hard.\u201d<\/em> But I realised I had to actually track things.<\/p>\n\n\n\n

My goal was consistency. Get the steps in. Stay moving. I was doing incline treadmill walks five or six days a week. I didn\u2019t change the speed\u2014just the incline. Raising the incline helped get my heart rate up and burn more calories without stressing my joints.<\/p>\n\n\n\n

My energy started improving again. I was lifting weights more consistently. But after 45 minutes, I\u2019d be spent. So I started walking more\u2014outside this time, not just the treadmill. The training was still a mix, but I noticed a change.<\/p>\n\n\n\n

How did your approach to food and nutrition change?<\/h3>\n\n\n\n

I\u2019m really routine-based, even kind of boring in that sense. I\u2019d eat the same meals four times a day. Always chicken, potatoes, and veggies. It\u2019s not for everyone, but I could eat that forever. It works for me. I actually enjoy cooking, so that helped. I\u2019d just throw everything in the air fryer\u2014it was quick, easy, and I didn\u2019t have to think too much. That simplicity kept me on track. As for breakfast\u2014I\u2019ve got a bit of a sweet tooth, so I\u2019d usually make oats.I\u2019d mix in things like seeds, powdered peanut butter, zero-calorie maple syrup\u2014it became like a sweet treat but still within my calories.<\/p>\n\n\n\n

How did your daily routine change throughout your weight loss journey compared to when you just started?<\/h3>\n\n\n\n

I was still training hard\u2014seven days a week, actually. Cardio<\/a>, weights, walking\u2014everything. And I tracked it all in MyFitnessPal<\/a>. I allowed myself to take breaks for big events\u2014like Christmas, birthdays, etc. For example, January 2024 was my dad\u2019s birthday. By then, I was in full flow. I\u2019d get my steps in the morning, and if I needed to, I\u2019d do a second walk in the evening to keep the momentum going. I\u2019d keep checking to make sure I hit my daily goal.<\/p>\n\n\n\n

I didn\u2019t want to cut calories too low, so instead I increased my movement. I was already burning around 2,500\u20133,400 calories a day just from being active, but I still wanted to push things a bit further. One day, I walked from my place to Glasgow Green\u2014it was about 8.6 miles. It felt long, but I wasn\u2019t in pain. I\u2019d already lost around 43 kg (95 lbs) by then.<\/p>\n\n\n\n

\"non-runner-to-ultramarathoner-and-losing-69-kg-medal-fitshop-blog-1024x576
Dave at Glasgow Green with his Great Scottish Run half marathon medal.<\/figcaption><\/figure>\n\n\n\n

Can you tell us about one of the toughest physical challenges you took on \u2014 and why you did it?<\/h3>\n\n\n\n

Then came the big challenge: 100,000 steps in one day<\/strong>.. Me and my mate did a test run: 50,000 steps. We started at 3am on a Monday. It took us ages. We got to 40k and were like, \u201cRight, this is a proper effort.\u201d<\/em> But it was good. It gave us a feel for what our bodies could handle. So yeah\u2014we went for it. We started planning for the real deal\u2014100,000 steps in one go.<\/p>\n\n\n\n

\n

\u201cThat was the first time in my life where my brain genuinely told me to stop.\u201d<\/p>\n<\/blockquote>\n\n\n\n

Was there a moment you considered quitting?<\/h3>\n\n\n\n

We started at 3am. We walked from here [Glasgow] all the way to Dumbarton, just next to Loch Lomond. It took us 18 hours. My mate had to stop around 75,000 steps due to knee pain. I kept going. From that point, I was on my own. Every single step after 35,000 hurt. It was pure pain. Your feet swell. Joints ache. Blisters, hot spots\u2014everything just starts to burn. I had ankle supports on, which helped. But still, it was brutal. That last 10,000 steps? That was the first time in my life where my brain genuinely told me to stop because of how uncomfortable I was. It\u2019s hard to explain\u2014it wasn\u2019t just physical pain. It was this overwhelming desire to quit. But I didn\u2019t.<\/p>\n\n\n\n

\"non-runner-to-ultramarathoner-and-losing-69-kg-hikers-fitshop-blog-1-1024x576
Dave and Mick during their 100,000-step day.<\/figcaption><\/figure>\n\n\n\n

What did that challenge teach you about yourself?<\/h3>\n\n\n\n

That challenge showed me where my limits were\u2014and that I could move past them. After that, my whole approach to training and weight loss changed.<\/p>\n\n\n\n

I decided I was going to take on running\u2014something I always hated.<\/strong> But it wasn\u2019t about enjoying it. It was about the challenge. I made a deal with myself: once I dropped below 200 pounds, I\u2019d start running. And I did. When I hit 197 pounds, I signed up for the Great Scottish Run half marathon.<\/strong><\/p>\n\n\n\n

\"non-runner-to-ultramarathoner-and-losing-69-kg-fitness-tracking-app-fitshop-blog-1024x576
The 100,000-step route: from Glasgow to Dumbarton.<\/figcaption><\/figure>\n\n\n\n

How did you prepare for your first half marathon \u2014 and how did it feel to finish it?<\/h3>\n\n\n\n

The training started in July. The race was in early October. I planned out a rough 12-week training block. Nothing fancy\u2014just building up volume, getting the miles in. At the same time, I was still walking loads and doing weight training. By the time I ran the half marathon, it went really well. That gave me a massive boost. So I thought, \u201cWhat\u2019s next?\u201d<\/em><\/p>\n\n\n\n

What did you want to chase next after the half marathon?<\/h3>\n\n\n\n

I set the goal of running my first ultramarathon by Christmas. <\/strong>So the target became: 50km by the end of the year. I trained for months, running every Wednesday before work\u2014sometimes 26 miles. From July to December, I went from never running to completing an ultra on Christmas morning\u201431 miles. I ran most of it solo around Drumpellier Country Park, but my mate Mick joined me for the last 10 km, which was class.<\/p>\n\n\n\n

\n

\u201cThis isn\u2019t just a weight loss journey anymore\u2014it\u2019s a lifestyle.\u201d<\/p>\n<\/blockquote>\n\n\n\n

By the way, how much weight have you lost?<\/h3>\n\n\n\n

During that time, I also completed my cut. I was still tracking calories, but not cutting anymore. I started at 147.9 kg (326.1 pounds), and the lowest I got was 78.6 kg (173.3 lbs)<\/strong>. So in total, I lost 69 kg (152.8 lbs).<\/strong> At that point, I was eating more\u2014fueling the runs properly. And the mindset became: this isn\u2019t just a weight loss journey anymore\u2014it\u2019s a lifestyle. It\u2019s about what my body can do.<\/em> My current weight is around 80 kg (180 lbs) and it tends to stay within a few pounds of that just now but aiming to get lighter for the runs I’ve got planned this year.<\/p>\n\n\n\n

\"non-runner-to-ultramarathoner-and-losing-69-kg-before-after-fitshop-blog-1024x576
From 147.9 kg to 78.6 kg \u2014 Dave\u2019s 69 kg transformation in just over a year.<\/figcaption><\/figure>\n\n\n\n

How did your mindset around training and challenge shift as your journey progressed?<\/h3>\n\n\n\n

After the Christmas ultramarathon, I started looking for what was next. I\u2019d been listening to David Goggins, Cameron Hanes, Truett Hanes, Fergus Crawley, and Russ Cook<\/strong>\u2014they all take part in ultras. They talked about doing things that were long, uncomfortable, mentally draining\u2014and I thought, \u201cYeah, I get that now.\u201d<\/em> I realised I\u2019d started enjoying that same process\u2014not the discomfort itself, but the growth that came from it. I was running to see what I was made of. It gave me more than any gym session ever had.<\/p>\n\n\n\n

What challenge came next for you after that realisation?<\/h3>\n\n\n\n

One day, I came across the Goggins Challenge: run 4 miles every 4 hours for 48 hours<\/strong>. That\u2019s 12 runs in total. So, I signed up for it. I started early\u2014got the first run in at 4am. Then another at 8, 12, 4pm, 8pm, midnight\u2026 I think I actually ran 52.4 miles total<\/strong>\u2014just over two marathons in two days. That challenge completely wiped me out physically. But mentally? It was one of the most rewarding things I\u2019ve done.<\/p>\n\n\n\n

How did that shift your focus moving forward?<\/h3>\n\n\n\n

After that, I gave myself time to recover. I still trained lightly\u2014kept steps high, but eased off intense runs. Then I signed up for the Great Glen Ultramarathon<\/strong> in July \u2014 42 miles through the Scottish Highlands. After that, I\u2019ll do the Glasgow to Edinburgh Ultra<\/strong> in October \u2014 57 miles. And then two weeks later, I\u2019ll run the Lisbon Marathon<\/strong>. That\u2019s the plan\u2014two ultras and a marathon in three months.<\/strong> The idea is to test how well I can recover, how much stress I can manage over time. But the real goal? To learn more about myself.<\/p>\n\n\n\n

\n

\u201cI\u2019ve got a big long-term goal now: to run 100 miles in one go.\u201d<\/p>\n<\/blockquote>\n\n\n\n

Did anyone help with your weight loss journey?<\/h3>\n\n\n\n

I\u2019ve been training since I was 17. I also worked as a PT for 6 years, so I had some foundational fitness and weight loss knowledge. I\u2019ve always been curious. I read, I listened, I learned. I used to follow some online programs and podcasts. The running program my mate Mikey takes part in is Lift, Run, Lead<\/strong>, which is led by John Donnelly<\/strong>. They\u2019ve both given me advice and support along the way with the runs. But no coach. Just trial, error, and stubbornness.<\/p>\n\n\n\n

\"non-runner-to-ultramarathoner-and-losing-69-kg-training-session-fitshop-blog-1024x576
Left to right: Mick, Dave, and Mikey.<\/figcaption><\/figure>\n\n\n\n

So\u2026 is running your main thing now, or are you still mixing it up?<\/h3>\n\n\n\n

Yeah \u2014 and pull-ups … and walks. It\u2019s more calisthenics<\/a> now. I\u2019m mostly just doing bodyweight stuff. At one point, I started setting pull-up challenges for myself \u2014 just to see what I could do. I thought, eventually, I\u2019d like to hit 1,000 pull-ups in a single session. I still do weights, but it\u2019s more just to support the running. I\u2019ve got a big long-term goal now: to run 100 miles in one go<\/strong>.<\/p>\n\n\n\n

What would you say to someone at the very beginning of their weight loss journey?<\/h3>\n\n\n\n

Start small. <\/strong>You don\u2019t need a full overhaul \u2014 especially when it comes to weight loss. Break it down into smaller, manageable steps. Don\u2019t get caught up thinking, \u201cI\u2019ve got to lose 100 pounds.\u201d<\/em> Just focus on the first five. Then the next five. Each little win builds confidence. And when you feel like you\u2019re making progress, that\u2019s where momentum comes from. It doesn\u2019t need to be perfect \u2014 just consistent. <\/strong>Make small changes, ask for help<\/strong> if you need it, and trust that those small steps really do add up.<\/p>\n\n\n\n

Dave\u2019s weight loss story is proof that small, consistent changes can lead to extraordinary results. What began with a few extra steps on the treadmill grew into 100,000 steps in a single day \u2014 and now he\u2019s planning to run 100 miles in one go. This is a journey of real grit, quiet determination, and the kind of daily wins that don\u2019t make headlines \u2014 but change lives.<\/p>\n\n\n\n

We hope you\u2019ve been enjoying our interview series so far. We\u2019ve chatted with Olympians like Neil Adams MBE<\/a>, WMA champions like Claire Rankine<\/a>, celebrated British athletes like Ellie Natasha-Baker<\/a>, and fitness voices like Jay Younger<\/a> \u2014 and we\u2019re only getting started. Stay tuned for more real stories, from all corners of sport and fitness.<\/p>\n\n\n\n

Note: Dave\u2019s weight loss story is inspiring, but every journey is different. Always speak to your GP or a qualified healthcare professional before making big changes to your routine. At Fitshop, we celebrate personal transformations \u2014 but we\u2019re not in the business of giving medical advice, just sharing what real people have achieved on their own terms.<\/em><\/strong><\/p>\n\n\n\n

\n
\"532ba78591362fd7fc6d71781e79771e90315993b992cb1a47ecd9d6536a540c?s=48&d=mm&r=g<\/div>

Anna Zinchenko<\/p><\/div><\/div><\/div>\n\n\n\n

Anna explores what\u2019s happening across the fitness world, from gym design and equipment to training approaches and personal stories. She focuses on what stands up in real use and what businesses can learn from it.\r\n\r\nHer work gives gyms and studios clear, useful takeaways they can apply to their own space and setup.<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Dave\u2019s weight loss story turned into something much bigger \u2014 a complete transformation of routine, mindset, and purpose. “I\u2019ve always told myself I wouldn\u2019t let it get this bad, but it had,\u201d Dave admits, reflecting on a moment that many of us have quietly lived through \u2014 standing in front of a mirror or seeing […]<\/p>\n","protected":false},"author":5,"featured_media":29570,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-29556","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interviews"],"yoast_head":"\nNon-Runner to Ultramarathoner \u2014 and Losing 69 kg Along the Way<\/title>\n<meta name=\"description\" content=\"Dave went from never running to completing an ultra, shedding 69 kg along the way\u2014a weight loss story of grit, growth, and everyday wins.\" \/>\n<meta name=\"robots\" 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