Those who know me as a kid will surely remember that it would be hard to find me and sports even in the same sentence. So, if I were to tell me my younger self that — as a 40-year-old — he’d be running 5k quite regularly, and doing so for fun, he’d think you must be taking the Michael.

If I share this journey today, it’s to encourage others. Yes, it is possible. Perhaps not now. Perhaps not in this stage of your life, or in this frame of mind. But never say never.

Life happens. Long years of Jesuit formation, too many years of university studies, and a generally sedentary life meant that if I have not necessarily “increased in wisdom and stature, and in favour with God and man” (Luke 2,52) but had undoubtedly grown in weight and girth. Yes, at least, my love for the outdoors meant that I did get some occasional exercise — the occasional hike in particular, but hardly enough.

The end of my PhD marked an important transition. Moving back to Rome to start teaching, felt a sort of now-or-never moment.

The sensible diet

Thankfully it meant “now”. Within six months, I lost some 13/14kg (that’s some 4″ at the waist) and become far more active. No fad diet, just the sensible diet. Keep in mind that living in a religious community, I do not exactly decide what comes out of the kitchen, but I can decide what goes down my gullet.

I’m quite the sceptic about fad diets. The bottom line is similar to the first law of thermodynamics: energy in (food), energy out (basal metabolic rate + exercise). Nothing vanishes in the equation. And we often live with the visible consequences of excess energy that our body convenient stores. Need I say more?

No magic formulas, but a very simple one. I cut down on (not eliminated) carbs and sugars — after all, a small plate of pasta is just as tasty as a huge one — and upped my intake of vegs (especially fresh), and some more protein. That includes non-animal protein, especially beans and pulses. Making sure, in the process, of getting a healthy, balanced (and not carb heavy) meal.

Looking back, it worked for two main reasons. Firstly, I do not feel that I’ve been “on a diet,” as it was a question of eating differently rather than eating less. Alas, my will power is rather weak … and whenever I tried to “go on a diet” I failed abysmally! Secondly, it started working, and within weeks I could to see some results. There was a deep satisfaction (and slight disbelief) in seeing that I was losing weight and girth, and doing so consistently. It wasn’t only a matter of a battle with the scales. Suddenly, it felt possible: deep down, I had never really believed that I could.

… and exercise

Equally important was that I took to exercise. I’ve tried occasionally various bits of equipment, but I settled mostly to the stationary bike — while watching some documentary (yes, I’m a documentary junkie) on my tablet. Instead of sitting on a couch to watch, I found it a great option to cycle away for an hour. Watching something, or listening to a podcast makes the time go by faster. Stationary cycling has the advantage of being far gentler on the joints than, say, the treadmill.

A few months in, the stationary bike also gave way to proper cycling, especially in Jerusalem. One of my favourite routes follows the old railway track — now a park with pedestrian and bicycle paths (Malta please note!) — to En Lavan in Emek Rephaim. Often with a quick dip at the far end in the spring pool of En Lavan. A round trip of c. 20km.

Exercise has become a routine part of my life to the point that I’ll pack my shorts and t-shirt wherever I might be heading. Tell that to my younger self!

Couch to 5k

The second stage, in the last six months or so, has been running. If you need a gym, a bike, or assorted equipment for many other forms of exercise, running only requires a decent pair of running shoes, and basic sports clothing. Which essentially means that it is a sport that you practice next to anywhere.

I read about and found the Couch-to-5k [here on the NHS website] programme, which provided me with a training framework to build up from a non-runner to running 5k over the course of nine weeks with three runs per week. Sure, no programme is perfect, but the way it is designed should work for the average person, if there is such a thing. For me, it worked. Well, it was certainly fun to run with olympian Michael Johnson giving instructions! [Couch to 5k app].

Yes, of course, it takes time for the body to slowly get used to running longer and further. Yet, the greatest battle is not with the body, with lack of breath or aching muscles, but with the brain — slowly the reassuring voice of Michael Johnson is internalised, as I tell myself: “C’mon just a bit more … you can do it … last kilometre … you’re nearly there …”

On a practical note, I’d certainly advise on making sure that you learn more about warm-up and cool down, as well as the right stretching … particularly as you run further. The recordings themselves only give indications for warm-up and warm-down walks, but there is supplementary material on the site. Proper warm-up, cool-down, stretching, and additional exercise can go a long way to reduce the risk of injury.

Look to the long term

The greatest victory for me, though, is that I’m still at it … and enjoying it. The competitor I face, is myself. Two years on, I’ve kept my weight off. I tend to exercise regularly, and miss it when I don’t. I enjoy a good cycle, as well as a good run. I enjoy that moment of deep freedom, as I put on my shorts and running shoes, and hit the pavement.

Go and explain that to the 14-year-old me.