God Holds the World Record

“And we know that God works all things together for the good of those who love Him, who are called according to His purpose.” Romans 8:28 BSB

In a story published by yahoo news! yesterday titled “Runner breaks world record by completing 465 half-marathons in a year,” the writer said “A hernia patient who took up jogging while he recovered from surgery has broken the world record for running 465 half-marathons in one year. Superfit Edward Molineaux clocked up a staggering 6,000 miles between April 6 last year and April 7 this year. The 34-year-old previously set the record for running the most half-marathons in 12 months when he finished 282 between 2022-23. Edward has now smashed his own record and even won the 2,000-mile virtual races across Africa. Edward, from Willenhall, West Mids., only took up running while recovering from a hernia in 2020.” Pretty impressive work for a man who ‘only took up’ running to bring good out of a bad situation. Don't you agree? 

And, you know, if there was ever a world record for bringing good from a bad situation, God would smash all records and hold all records. You see, as the Bible clearly tells us and illustrates with story upon story since the beginning of time, “God works all things together for the good of those who love Him, who are called according to His purpose.” This means the believer can hold tight to the promise that no matter what they’re going through, God will use it and cause it to work in a way that brings good out of a bad situation. From experience, I can tell you that many times we can’t see how He could do it (because let’s face it, some of the things we go through can be downright awful) but He always does. This is one of the greatest rewards a person has for following the Lord.

So, no matter what you’re going through today, look to the Lord my friend. Trusting Him is not always easy but it’s always worth it in the end—meaning it might make time to see the promise of Romans 8:28 come to pass, but if you’ll keep pressing on you’ll see it happen.  

Heavenly Father, we thank You for reminding us that You work all things together for the good of those who love You and are called according to your purpose. Help us to understand this as we go through life that we might continue to have hope in the bleakest of circumstances. Thank you, Lord, that when we mess up, we can have the certainty that You can and will create beauty from our ashes. It’s in your precious name we pray Jesus, Amen. 

Happy Running!

We Need an Advocate

“My dear children, I am writing this to you so that you will not sin. But if anyone does sin, we have an advocate who pleads our case before the Father. He is Jesus Christ, the one who is truly righteous.” 1 John 2:1 NLT

In a story published by Runner’s World earlier this week, it was reported that “Nina Kuscsik, winner of the first official women’s race at the Boston Marathon, twice winner at New York, and an important early advocate for women’s running, died on June 8 at Huntington Station, Long Island, New York. Her family said she died peacefully after a long battle with Alzheimer’s disease, and respiratory failure. Kuscsik was a pioneer, running Boston in 1969, before women could officially enter, and then winning the historic first women’s title in 1972. A lifelong New Yorker, in 1970 she was the first woman to enter that city’s marathon, and won it in 1972 and 1973. She was also an effective activist, taking on arduous committee work, and was personally responsible for gaining the first official approval for American women to run farther than 5 miles, and “in special cases” run marathons.”

And, you know, while Nina served as an advocate for women’s running, the Bible tells us that Jesus serves as an advocate for sinners. You see, although every believer should strive to “not sin,” we know that we will sin. And since the wages of sin (even one) is death, without “an advocate who pleads our case before the Father,” we would have no hope. Thankfully though, “Jesus Christ, the one who is truly righteous,” stood in the gap and reconciled us back to God by His death, burial and resurrection. Which means, every believer is granted forgiveness and eternal life through the advocacy of Jesus Christ rather than the penalty and eternal damnation their sins deserve. Does that make you want to jump for joy or what?

So, knowing that without Jesus mankind has no hope of redemption, have you placed your trust in Him my friend? If the answer is no, don’t put it off for another minute. Heaven is a real place and so is Hell—and death is not the end, only a change of address. 

Heavenly Father, thank You for reminding us that even one sin creates a chasm between You and mankind that only Jesus can bridge. Help us to truly understand this Lord that we might choose to place our trust in Jesus Christ, our Savior and Advocate, before it’s too late. And if we are saved, help us to be bold in sharing the Message of Salvation with the world. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - The Benefits of Proprioception Drills

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about proprioception. If this left you with your mouth open saying, "What are you even saying Melissa?" you're not alone. Proprioception is something that's not only NOT talked about often enough in the running world but isn't appreciated often enough either. But... for the trail runner especially (think about the upcoming Dogwood Canyon trail runs), this conversation is especially a good one.

So what exactly is proprioception? As defined, it's your body’s ability to sense its position, movement, and force without consciously thinking about it. It’s what allows you to react quickly and keep your balance on uneven terrain while trail running and adjust your stride mid-run to prevent injury. Essentially, it’s your body’s built-in GPS for movement.

Marathon Handbook gives this detailed definition of proprioception and a few tips to practice it: 

According to the Encyclopedia of Neuroscience, “proprioception, or kinesthesia, is the sense that lets us perceive the location, movement, and action of parts of the body. It encompasses a complex of sensations, including perception of joint position and movement, muscle force, and effort.”

It is key to motor control and the awareness of limb positions. It is sometimes referred to as the “sixth sense.”

The proprioceptive system is considered a part of the wider somatosensory system, which includes pressure (touch), pain (nociception), vibration and temperature, and body movement (kinesthesis).1

As runners, we must be able to control our body movement. This is particularly true for trail runners, as the terrain tends to be complicated. We must dominate each step so we can dodge rocks and roots and jump over logs and rivers with ease to ensure we don’t fall or get injured.

Hence, proprioception training can be helpful if we want to glide through the trails as efficiently and quickly as possible with excellent agility, coordination, and balance.

When I speak to my trail runners, I always tell them that they need to plan their steps 6-9 feet (2-3 meters) ahead of where they are at any given time. At first, it’s not as easy as it sounds, and we may stumble through the technical terrain, with perhaps a fall here and there.

If we train our brain and body parts to work together by increasing our proprioceptive abilities, we can improve our movement through those tricky trails. Just as you walk throughout the day without looking down at your feet, you can improve this same skill in situations such as running.

This is where proprioception work comes into play.

So, as you can see, strong proprioception skills translate to better coordination, improved balance, reduced injury risk, and greater efficiency with every step. Proprioception was something I was especially grateful for yesterday while on my morning run when it kept me upright, sparking the idea to talk about it. 

My workout was going smooth, I was feeling strong (I’ve been working on strength and speed), and I was clicking along at a rapid pace. And although the pavement I was running on was a little broken up, my eyes were able to scan the ground quickly enough to gauge where to place each foot strike. Until... I rounded a corner and began a short but steep descent. As I took my eyes off the ground to look to my side to be sure there was no traffic coming, I felt a small gap in the cement and my mind quickly reacted by sending a signal to my foot to pull back mid strike, thus keeping me from rolling my ankle or falling. This is an example of proprioception! And boy was I glad that I had been working on increasing this neglected skill by doing proprioception drills. 

So, as you can see, there are many benefits of proprioception for runners, including: 

• Improved balance control
• Better control over limbs and the body in general, resulting in freer movement while running
• Helps avoid injuries such as ankle sprains or strains due to falls, poor form, efficiency, or foot placement
• Improved reaction time, agility, and coordination
• Stronger muscles and joints
• Boost to overall athletic performance by polishing running economy,  and improving speed and power

Which means... if you want to smash those technical downhills confidently, lower your risk of injury, and improve the neuromuscular connections between your brain and your lower limbs and the rest of your body, adding in some proprioception work to your training program is important.

To get you started, check out these 10-at-home exercises to improve your proprioception. If you struggle with balance, stand by a wall or have a partner for support. As your balance improves, you can add a wobbleboard or disc for added difficulty.

One-leg balance test
Stand with your feet hip-width apart and your hands on your hips.
Shift your weight onto your left foot and lift your right foot a few inches off of the ground.
Stand in this position for 30 seconds and switch sides. Repeat 2–3 times.

One-leg 3–way kick
Stand with your feet hip-width apart and your hands on your hips.
Stand on your left foot and lift your right foot a few inches off the ground. Hold for 2–3 seconds, then return to the starting position.
Follow the same steps as you lift your right leg to the side of your body and then behind you.
Switch sides and repeat this 2–3 times.

Cone pickups
Tip: As you perform this movement, engage your core and use your buttocks and hamstrings to help balance yourself.
Stand on one foot with your hands on your hips and a cone 2 feet (about 60 cm) in front of you.
With control, bend at the hips and reach forward to grab the cone. As you reach, allow your left leg to extend backward.
Lift yourself back up until you’re in the starting position. Then, repeat the movement to return the cone to its original starting point.
Switch sides and repeat this 3–4 times.

Reverse lunge
Stand with your feet hip-width apart and your hands on your hips. Shift your weight to your left foot and take a large step back with your right foot.
With the ball of your right foot touching the ground and heel up, lower your right leg until your thigh is perpendicular to the ground and your right knee is at a 90-degree angle. Your left knee should also be bent 90 degrees.
Push into your heel and squeeze your glutes to lift your body back to the starting position.
Repeat this 8–12 times.

Bird Dog
Start on all fours with your knees aligned with your hips and your shoulders aligned with your hands. Be sure your back and neck are in a neutral position.
Extend your left arm forward and your right leg back while leaving your other arm and leg on the ground for support.
Hold for 2–3 seconds, then alternate sides.
Repeat this 8–12 times.

Tree Pose
Stand with your feet hip-width apart and your hands together in front of your chest. Shift your weight onto your left foot and lift your right foot off of the ground.
Bend your right knee outward and place your right foot on your left inner thigh. Alternatively, place it on your left inner calf.
Hold this position for 10–20 seconds, or however long you can. Then, switch sides.

Tightrope walk
Tape a straight line about 3–6-feet (1–2-meters) long on the floor. Alternatively, use a long piece of string or rope.
Stand with your feet hip-width apart and your hands on your hips.
Place one foot on the line or beside the rope. Then, place your other foot directly in front of it as if you’re walking a tightrope.
Walk to the end of the line without stepping off to the side. Turn around and walk back.
Repeat this 3–4 times.

Banded triplanar toe taps
Tip: For beginners, try this move without the loop band.
Place a loop band around your ankles and stand with your feet hip-width apart.
Shift your weight to your left foot and lower into a quarter squat.
Using the loop band as resistance, tap your right toe in front of you, to the side, and behind. Do this 10 times and switch sides.

Flamingo stand
Stand with your feet hip-width apart and your hands on your hips. For more balance, stretch your arms out to your sides.
Shift your weight to your left foot and lift your right leg up with a 90–degree bend at the knee.
Hold this for 10–20 seconds, or however long you can. Then, switch sides.

Sumo squat to one leg
Stand with your feet slightly more than shoulder-width apart and turn out at a 45-degree angle.
Hinge your hips and bend your knees to lower into a sumo squat. Keep your core tight.
As you lift up, shift your weight onto your left foot and explode upward to lift your right leg off of the ground to the side. Hold your right leg up and pulse 2–3 times for added difficulty.
Return to the starting position. Do this 8–12 times before switching sides.

And there you have it friends. Proprioception training can and should be a regular part of your running routine. That is, if you want to continually improve at every stage of your life. And I hope you do! So, add in those proprioception drills and watch as you reap the benefits! Happy Running!

Motives Matter

“‘Watch out! Don’t do your good deeds publicly, to be admired by others, for you will lose the reward from your Father in heaven.” Matthew 6:1 NLT

In a story titled “Runner recovering after heart attack during race” published yesterday, it was reported that a 51-year-old runner is "recovering well" after suffering a heart attack near the finish line of a Yorkshire Dales fell race. The man, whose name has not been released yet, had been taking part in the annual Pen-y-ghent race when he fell ill and collapsed on Saturday. Yorkshire Ambulance Service said the man was airlifted to Airedale General Hospital after being treated by paramedics and Cave Rescue Organisation (CRO) volunteers at the scene. Race organiser Gary Allsopp said the runner was on the mend after suffering a "rare form of heart attack" and was "sat up in bed eating Jelly Babies" by Sunday evening… Mr Allsopp praised the efforts of the volunteers who came to the man's rescue, adding: "Without them what was a stunning Mountain Running Championship with amazing records could have ended with a very tragic result."

And while the volunteers who came to the man’s rescue were certainly worthy of being praised for their actions, you can be sure that was not their motive. Their reason was to help others and their reward was simply being able to do what they were trained and called to do. Similarly, the motive of every believer for doing a “good deed” should never be to receive the praise of man as a reward for their actions but to display the goodness of God and bring glory to his Name instead. Doing good for any other reason will cause them to lose their heavenly reward which is exponentially better than any reward they could ever receive on earth. 

So, “watch out” that you don’t do “good deeds” for your own praise my friend. Everything you do should be done to lead the lost to Jesus and to bring glory to the only One who is worthy of all of our praise and honor. 

Heavenly Father, thank You for reminding us that motives matter and that You see the hearts of man. Help us to do all that we do so that others will see our good works and glorify You and not us Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

React in a Righteous Way

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32 NIV

In a story titled “Runner Gets Hit by a Car During Post-Marathon Jog. Why She Regrets What She Did Next,” published last week, the writer said “What Kyia Mochitani thought was going to be a successful post-marathon run turned out to be anything but ordinary.” Kyia went on to explain what happened while crossing a street along her route when a driver turning right on red didn’t see her, “There was a car in the lane next to her that was kind of farther out, so she couldn’t really see if anyone was in the crosswalk. Right as she pulled out, I was running right by and my hand hit her car first. And she still didn’t see me. Then she hit me and slammed on her brakes.” The car struck her right hip. In shock, she did what almost no one would expect — she gave the driver a thumbs up and ran off. “My initial reaction was to run away. That was the first thing [going] through my mind,” she said. “I just was like, she literally just hit me. Okay, run, run, run, go, go, go.” 

And, you know, while Kyia’s initial reaction of giving a “thumbs up” and moving on (thereby forgiving the driver since she didn’t hurt her on purpose and Kyia suffered no serious injuries) was the right one, the comments she received on social media had her questioning why she hadn’t reacted differently by reporting the driver or by demanding some type of restitution. Which is the very reason we, as believers, must always follow the example of the Father, and be “kind and compassionate to one another, forgiving each other, just as in Christ God forgave” us. You see, we are to always react as God calls us to, not as the world expects us to…. because we aren’t like this world. We must forgive and move on, showing ourselves to be set apart. 

So, when (not if) someone wrongs you, don’t react in the way the world expects you to my friend. Be quick to forgive others as Jesus forgave you so that you’ll have no regrets about missing an opportunity to lead someone to Christ by the way you reacted. 

Heavenly Father, thank You for reminding us that we will all encounter times of testing in this life. When we have been wronged by another, help us to respond in a way that is contrary to the world that we might show ourselves set apart and lead the lost to You by doing so. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

You Get to Choose

“And these will go away into everlasting punishment, but the righteous into eternal life.‘“ Matthew 25:46 NKJV

In a heartbreaking story titled “Alabama record-setting runner Eliud Kipsang dies at 28” published earlier this week, it was reported that Eliud Kipsang, the 2021 SEC runner of the year while a runner at Alabama, died Tuesday. He was 28.The Eldoret, Kenya native broke the collegiate record for the men’s 1,500-meter race in 2022, which remains the Alabama record. It remains top five all time among collegiate runners, per UA. In total, Kipsang holds three Crimson Tide running records: the indoor mile, indoor distance medley relay and outdoor 1,500 meter. When talking about his passing, Alabama coach Dan Waters said “We are heartbroken by the passing of Eliud Kipsang, one of the most gifted athletes ever to wear crimson and white. His impact on our program extended far beyond records and championships; he was a beloved teammate, a brother to so many and a dear friend to me, personally. On behalf of the entire Alabama family, we extend our deepest condolences to his loved ones. The running community has lost a remarkable soul.”

And, you know, while the running community lost a remarkable soul, death was not the end for Eliud. It’s not the end of anyone for that matter. You see, by the choice we make to either follow Jesus or reject Jesus while we live, we choose where our soul will reside after death. The righteous, or those who choose to accept Jesus as their Savior, will inherit “eternal life.” But those who reject Jesus (and to not choose to follow Him is to reject Him), “these will go away into everlasting punishment.” This puts to rest the notion that God sends people to hell since each and every person gets to choose whether they will spend eternity in heaven or in hell. 

So, knowing that life can be cut short for even the fittest of people, choose to follow Jesus today if you haven’t already my friend. Heaven is a real place and so is hell. And by your choice now, you get to determine where your soul will reside for eternity. 

Heavenly Father, thank You for reminding us that we choose our final destination and that you do not send people to hell. But rather people send themselves to hell by rejecting your Son. Help us to share this message Lord so that no one would perish and inherit eternal damnation on account that we did not warn them. It’s in your precious name we pray Jesus amen. 

Happy Running!

Believers can Shake Off the Shame

“Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!” 2 Corinthians 5:17 NIV

In a story titled “ Stop Shaming Runners Who Set PRs on Downhill Courses” published earlier this week, the writer explained why running downhill courses aren’t always easier to run, contrary to popular opinion. I find downhill races to actually require more strategy and specific training than flat races, and it becomes about rising to the challenge. When you’re running downhill, your muscles lengthen as they contract to control your descent, and that eccentric contraction is more stressful on your muscles than running on level terrain. If you’re not prepared for how the slope amplifies your ground reaction forces with each step, soreness could sideline you mid-race. The writer went on to say “At the end of the day, 13.1 or 26.2 miles is still 13.1 or 26.2 miles. Whether you’re climbing hills, cruising along flat terrain, or descending steep, your cardiovascular fitness, energy systems, and mental toughness all get tested.… Telling another runner their PR doesn’t count or that they’re cheating by running a downhill course is just another form of pace-shaming and gate-keeping the running community doesn’t need.”

And, you know, the running world isn’t the only place where shaming isn’t welcome. It has no place in the life of a new believer either. You see, the person who has genuinely turned from their old ways and accepted Jesus as their Savior has had their sins forgiven as far as the east is from the west. And while the world might continue to try and inflict painful feelings of humiliation on them because of their past wrong or foolish behavior, the Bible is very clear that “if anyone is in Christ, the new creation has come: The old has gone, the new is here!” Now that doesn’t necessarily mean that a person will be free from the consequences of their sin, but it does mean that they shouldn’t carry around the shame associated with it—and they shouldn’t allow anyone else to shame them for it either. 

So if you’re being shamed for your old life, stand up for yourself my friend—and boldly declare, “I belong to Jesus now. I am a new creation! The person I once was is no longer the person I am. Furthermore, there is no condemnation for those who belong to Jesus which means I am now free from shame and guilt.” 

Heavenly Father, thank You for reminding us that everyone who has accepted You as their Savior is made new and has no reason to hold onto the shame of what they did in their old lives. Help us to understand this Lord that we might live in the fullness of the new life You have given us, free from the shame of our past. It’s in your precious name we pray Jesus. Amen. 

Happy Running!