GLP-1s, Running, and Finding My Strength Again: My Journey to Sustainable Health
- Mai Smith-Trau
- Feb 28
- 4 min read
For those who may not know, I’ve been on a GLP-1 medication for almost three years. I started my journey with Wegovy, and honestly—it felt like magic at first. I took my medication, checked in with my provider, and the weight came off steadily. I wasn’t tracking food, I wasn’t exercising consistently, and I wasn’t really changing my lifestyle. I was simply eating less, and the scale kept moving.
Eventually, I reached the maximum dose and hit a plateau. And if I’m being honest, I wasn’t doing the work. I had every excuse in the book. So instead of changing my habits, I asked my provider about switching medications—and that’s how I ended up on Zepbound.
About a month later, the weight started coming off again. Slowly, but consistently. Some weeks I lost two to three pounds, but I also felt frustrated. I watched family members lose weight with what seemed like very little effort, while my progress felt harder earned. By early 2025, I found myself stuck again—this time on a plateau that lasted nearly six months.
Enter RunDisney (and a Very Humbling Reality Check)
Then I saw it: a RunDisney half marathon at Disneyland—Villains Weekend—with spots still open. I read that the pace requirement was a 16-minute mile, and I remember thinking, Who can’t do 13.1 miles at that pace? That should be easy.
Spoiler alert: it was not.
I somehow convinced my husband and daughter to sign up with me (my son wisely opted out). We dusted off the treadmills that had been sitting in our garage for years, and I quickly learned the truth—I was nowhere near a 16-minute mile.
So I started walking. My husband, who is very much an all-or-nothing guy, took off running and was hooked almost immediately. I was still trying to find my rhythm. In the back of my mind, I assumed the weight would continue to come off because I was “moving more.” I still wasn’t tracking nutrition, protein, or training. I wasn’t using apps. I thought adding exercise alone would be enough.
It wasn’t.
October 2025: Race Day Reality
By race day in October 2025, I was frustrated—borderline furious. If you’ve read about my Wine & Dine experience, you know it didn’t go the way I hoped. When I got home, something finally clicked.
I signed up for Strava and Runna, created an actual training plan, and started learning—really learning—about running. I followed runners online, studied form, pacing, and endurance, and set a new goal: finish my next half marathon at under a 15-minute mile.
And I did it.
It wasn’t easy, but I crossed that finish line knowing I had earned it.
When the Lifestyle Changes Finally Matched the Medication
Once I paired consistent training with my GLP-1, everything changed. I lost about 20 pounds in just 1–2 months, and for the first time, it felt sustainable. I even tried on a pair of jeans I’d held onto for over 15 years—only to realize they were too big.
But with that weight loss came another realization: I was weak.
Runna’s strength workouts showed me just how much muscle I had lost over time, especially from weight loss without resistance training. I was dealing with muscle wasting because I hadn’t prioritized strength. So now, I do both—running and strength training—and I stay consistent, even when life gets busy.
Training, Nutrition, and Learning Balance
I’m still on my GLP-1, and I’ve learned to expect fluctuations—especially during race weeks. Travel, diet changes, fluid retention, and yes, temporarily holding my medication during RunDisney weekends (because Disney food still brings me joy) all affect the scale.
When I get home, I reset.
I usually take a recovery week from training, but I get my nutrition and medication back on track. Within that week, my body settles, and I return to baseline. I’m currently about 15 pounds from my goal, but my focus now is strength, endurance, and how my body feels—not just the number on the scale.
Protein is my next big focus. My goal is 90–100 grams per day, and I’m adding protein drinks (with fruit and yogurt) to help minimize GLP-1 side effects. I’m also diving deeper into nutrition research because training almost daily requires more fuel than I ever realized—even with my background.
Why I’m Doing This
Being healthy is a commitment I’m making to myself.
I want to walk around Disneyland or Disney World all day without needing constant breaks. I want to paddleboard on our lakes without needing a recovery day. I want to hike our local trails without feeling wrecked afterward.
I want to enjoy my life fully.
And I want to bring others with me—running, walking, hiking, paddleboarding, and discovering what their bodies are capable of. We don’t have to do this alone. We can be healthy together—and have fun doing it.
Your journey begins the moment you decide you’re worth the effort.We’ve got this—together.See you at the next run. 🏃♀️✨🏅
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