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Weight Management

Starting at 170cm and 75kg, I got down to 68-70kg over about 6 months. But the surprising thing was — the stinging pain in my feet noticeably decreased after losing just the first 1-2kg.

💡 Walking puts 1.2x your body weight on your feet. Running puts 2-3x. Losing just 1kg means 1.2kg less force when walking, 2-3kg less when running. When your plantar fascia is already damaged, even this small difference feels significant.

The Positive Cycle

At first, I could barely walk because of the pain. I started walking exercise in New Balance 1080s. As I walked, I started losing weight. Less weight meant less stress on my feet, which meant less pain. Less pain meant I could walk more, and more walking meant more weight loss. This positive cycle was the key to my recovery.

Recovery Sequence

  1. Wear the right shoes (New Balance 1080)
  2. Start walking (short distances first)
  3. Weight starts dropping (1-2kg)
  4. Pain decreases → can walk more
  5. More walking → more weight loss
  6. Positive cycle repeats → recovery

My Experience

Stretching and shoe changes were most important, but weight loss accelerated recovery. I walked fast for 50 minutes after meals daily. The funny thing about plantar fasciitis: only the first steps hurt — keep walking and you forget the pain. The hardest part was maintaining the habit — winter came, walked less, gained weight back, more pain. Now I also manage with salads and protein, cutting carbs.

From Walking to Running — The Progression

In 2023, I pushed the pace based on my twenties without stretching — got shin splints. That lesson made me approach running completely differently in 2026.

How to Start Running (Without Injury)

  1. Always stretch first
    Front kick stretches → squats (push hips way back, very very slowly, constantly watching for knee pain) → then running.
  2. Minimize your stride
    Longer strides make injury too easy. Keep it as narrow as possible — almost jogging in place. This is the key to avoiding injury.
  3. Run at walking speed
    My first 3km was barely faster than fast walking. The goal isn't speed — it's the running motion itself.
  4. Increase gradually
    First 2 weeks: once a week (one run left my whole body sore for a week). Week 3: every 5 days. Then: every 4 days. Now: twice a week, 3 days recovery. Give your body enough time to adapt.

⚠️ Never: push speed based on your twenties, run without stretching, or take long strides. I did all three and got shin splints — recovery took months.