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"Iron Rose" Nguyen Tieu Phuong is the first Vietnamese person to win the six-pointed snowflake medal, a symbol of completing six races in the World Marathon Majors series. Few people know that her fitness coach once "warned" her about her dreamy approach when she participated in the New York Marathon.
Witnessing the enthusiastic runners amidst the cheers of the crowd at the 2013 New York Marathon, she harbored the hope that one day she would stand at the starting line in the most prestigious race on the planet. Hearing this, her coach advised her to "know her limits," because the runners participating in this race were all "monsters."
Nguyen Tieu Phuong is the first Vietnamese person to win the six-pointed snow medal.
Of course, the "iron rose" refused to be discouraged by her teacher's dissuasion, instead using it as motivation to begin planning to realize her dream. Before becoming a "famous" female runner in Vietnam, Tieu Phuong also started with a distance of only 1 km. She built a systematic plan and gradually conquered the smallest goals.
BUILDING AND MAINTAINING A HEALTHY, SCIENTIFIC LIFESTYLE
Despite having a good physical condition, the female fitness trainer calmly started with short distances, gradually increasing the intensity. She considers moderation, balance, and perseverance as three key criteria for forming a habit in any sport.
For running, you need to start by walking, gradually improving your muscles and joints, then you can start running, and then combine walking and running. "Initially, it will be very difficult, so many people easily give up, but trust me, if you persevere for 3 weeks, your body will feel less pain and fatigue. Exercise will then become an indispensable habit in your life. When you start to get used to the rhythm of activity, you can increase the difficulty with longer distances or shorter times to challenge yourself. Gradually increasing it, you will be able to run 10 km, 24 km, and then 42 km," the female runner shared.
Witnessing many runners struggling and exhausted in 42km races due to a lack of proper and consistent training, she believes they are being too reckless with their lives. Even without having conquered lower distances before, they suddenly accelerate to 42km with the sole purpose of winning a medal and posting it online. "When engaging in sports, view it as a joy. Athletes shouldn't be so 'greedy' as to exhaust themselves just to achieve results; instead, they need to understand their own limits to build a suitable training plan and persevere," the female runner stated.
To achieve results, we need to practice diligently every day.
Before competing in the most prestigious races on the planet, "Iron Rose" Nguyen Tieu Phuong regularly trained daily, running short distances of 8-10 km. For those new to sports, Tieu Phuong advises, "Start with a sport you love, for whatever reason—whether it's because the sport's attire is beautiful or because friends 'persuaded' you—it will make your training enjoyable and exciting."
In addition, the female fitness trainer is extremely interested in nutrition, considering it a crucial factor for maintaining a balanced physique and stable health. She participates in nutrition courses and has been awarded an international "Certificated Fitness Nutritionist by ISSA" certificate. The runner invests heavily in her health, even hiring a nutritionist to create meal plans.
"Anyone can build a healthy diet. With different financial capabilities, we can all find ways to create a suitable diet for ourselves; it's not necessary to eat expensive food to be good for the body," Tieu Phuong expressed her opinion.
A toned body is not only the result of serious exercise, but also thanks to a scientific diet and maintaining a healthy lifestyle.
She offered advice on building a healthy diet for those starting to eat healthily, suggesting limiting carbohydrates from white rice and replacing them with brown rice, sweet potatoes, or oats. For protein, she recommended adding sources like eggs, chicken breast, or tuna; and limiting beef and pork. She emphasized the importance of vitamins and minerals, which are abundant in green vegetables and fruits, as these provide many nutrients to the body. Meals should be prepared simply, avoiding frying and excessive seasoning.
Maintaining a healthy lifestyle also requires attention to daily routines. Develop a habit of going to bed early and avoid staying up late. Especially for those who regularly participate in sports, it's important to limit the use of stimulants such as tobacco and alcohol. She cited examples of runners who have died on their journeys due to strokes and heatstroke. The cause is believed to be alcohol consumption, with some even drinking late into the night before the race.
SPREADING A HEALTHY LIFESTYLE TO THE COMMUNITY
Before becoming an inspiration in sports, Tieu Phuong was an "idol" in the eyes of her son. From the age of 5, Kien (Ms. Phuong's son) was instilled with a habit of exercise by his mother. Starting with a regular daily walk of about 2 km, combined with swimming and running, Kien later became involved in basketball, participating in school and city tournaments. The young Kien of yesteryear has now become a strong, healthy 25-year-old man, always mentioning his mother with a sparkling look of pride.
Xiao Fang and her son.
Observing her son's growth, and seeing many of his peers developing a love for sports, Xiao Fang believes that children who excel in sports also excel in academics. Science has proven that physical activity improves blood circulation to all parts of the body, leading to a clear and alert mind. Sports activities improve mood, producing natural dopamine in the brain, making participants feel happy and energized in their daily lives. Furthermore, being good at sports fosters a strong, optimistic spirit and a healthy lifestyle.
The energetic 50-year-old woman believes that physical education should begin in the family. Parents who enjoy exercise and sports can instill these habits in their children from a young age, so that as they grow up, they will see it as an indispensable part of their lives. Everyone knows the benefits of exercise, but instead of just telling children about these benefits, parents should be exemplary role models for their children to learn from. "I can't smoke a cigarette and then advise my child not to smoke, nor can I sip wine and then advise my child not to drink. Parents are the best role models for their children. Make young people respect and admire you, not fear you and obey your commands," she shared.
For her, building a healthy lifestyle is a goal that benefits herself first and foremost.
For her, building a healthy lifestyle is the primary goal that benefits herself. Xiao Fang understands that she needs to exercise and improve her health so that in old age she can take care of herself without depending on anyone. Participating in many running races, exercising daily, maintaining a balanced lifestyle, and eating healthily keeps this woman confident, energetic, and inspiring to many.
Currently, she is collaborating with close friends on a project to help 100,000 Vietnamese women conquer their first 5km. These include Chi Nguyen – a renowned female runner preparing to complete her conquest of six World Marathon Majors in April 2023 at the London Marathon; Nguyen Thi Thanh Nha (Céline) – the first Vietnamese woman to conquer Mount Everest; and Thanh Vu – the first Vietnamese woman to win the Deca Ultra Triathlon world championship. She hopes that the project will contribute to positive change, bringing more dynamism and confidence to Vietnamese women.
