BASS PRO MIDWEEK MOTIVATION - Stop that Negative Thinking

 

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about a few ways to stop negative thinking on your long runs (or any runs for that matter). This is especially important for new runners since mastering this skill early will ensure that they make it to the finish line. After all, negative thinking can not only sap a person's motivation for the day but can, over time, cause someone to give up completely. As a running coach I've seen this more times than I'd care to count. 

Speaking of coaches, check out what renowned running coach Jeff Galloway had to say about negative thinking keeping in mind that he is referring to the "Galloway Method" of running. On a side note, if you haven't tried this method you're missing out. It can actually help you go longer and maybe even faster with less work which means less negative thinking. But without further ado, here's what Jeff had to say:

The difference between a good run and a really bad one begins in your brain. If you believe a workout will be tough or if you focus on feelings of boredom or fatigue, your body will follow your mind, making it more difficult to have an enjoyable outing. The good news is this mechanism works in reverse, too. If you can catch yourself in the act of negative thinking, it’s possible to turn your mind – and your run – around. Here’s how to respond to common downers:

1. ‘I can’t believe how far I still have to run'

Focus on only the next walk break or the next run segment, or on reaching the runner ahead of you, or the next tree. Think only about one small portion of the run you know you can complete, and once you’ve done that, shift your attention to the next. Before you know it you’ll have finished your run.

2. ‘I’m so tired’

Try repeating a positive statement, such as ‘I can do it’ or ‘I feel better.’ Imagine how proud you will be when you finish your run. Plus you’ll have a positive memory of perseverance to draw upon the next time you’re feeling tired mid-run.

3. ‘I’m too slow’

Give yourself a pep talk with added humor; e.g. vow to set a record for the slowest time. Remember that you’re still beating the people sitting on their sofas. And if you want to be faster, experiment with shorter run and walk segments – some runners find 15 secs on, 15 secs off is an ideal balance.

4. ‘I can’t believe he/she overtook me’

If you’re out for an everyday run, remind yourself to focus on your own workout. Other runners may be doing speedwork, for example, so they should be passing you. In a race, use those runners as inspiration – feed off their energy and pick up the pace a bit.

So there you have it friends. Having negative thoughts is inevitable. Every runner will experience them from time to time. That's why knowing ways to combat those thoughts is absolutely crucial to your long term success. Turn those negative thoughts into positive ones and you'll find that you're finishing every run. Does that make every part of you smile or what? 

Happy Running!

God Will Work it for Good

“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 an article titled, “Remember the runner who founded Chase Race and Paws in Conway?” published by the Arkansas Democrat Gazette yesterday, the writer reported that about 100 dogs, a raccoon in a stroller and lots of humans took part in Don Potter's first Chase Race and Paws footraces in March 2006. Among them was Potter's toy poodle, Killer. Potter died in 2022 but the race lives on with the 18th annual event set to take place on March 11. Over the years, the race has donated thousands of dollars to charity proving that triumph can come from tragedy. You see, this race grew out of Potter's determination to serve others and celebrate life despite his own tragedies. His 13-year-old son, Chase, and then Cheryl, his wife, had died by suicide five months apart in 2005.

And you know, while you and I may never totally understand why bad things happen, we do have the promise of Romans 8:28 that tells us that “God works all things together for the good of those who love Him, who are called according to His purpose.” That “all things” is the good, the bad, and the downright ugly. This promise is for all those who love Him and brings peace and hope in the midst of tragedy. And we “know” this promise is true because God has never failed to fulfill even one promise. 

So if you’re experiencing something tragic today and saying, “Lord how can any good come out of this?” Hold tight my friend. It may not happen today or even tomorrow but you can be sure that God will work your situation for good in His good time. 

Heavenly Father, thank You for being the same yesterday, today, and forever. Your promises are always true and that fills us with hope. Thank you for taking the total of our experiences, the good, the bad and the ugly, and working them for good. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Return to God Today

"That is why the LORD says, “Turn to me now, while there is time. Give me your hearts. Come with fasting, weeping, and mourning." Joel 2:12 NLT

In an article titled, "Runner who lost 100 pounds to tackle USCG full marathon" published last week, Rachel Silber, 53, shared her story, detailing how she was a marathon runner over a decade ago before a series of personal and health care challenges seemingly put an end to her running days. Consequently, Rachel said she gained more than 100 pounds. Silber said she eventually reached a day of reckoning with herself. “I decided I can’t live like this,” Silber said. “I was overweight and out of shape.” That’s when Silber started running again. It was no easy chore, but the end result was a weight loss of 110 pounds that also saw Silber once again become a competitive runner. “I actually began with walking and worked my way up to doing some runs,” Silber said. That led Silber to run in last year’s Coast Guard half marathon and 5K, finishing the half marathon in just under three hours. She completed the 5K in around 39 minutes. Silber prepped for this year’s Coast Guard races by running marathons in Des Moines, Iowa, and Richmond, Virginia, three weeks apart earlier this year. She finished both marathons in around six hours. “It was 12 years between marathons,” Silber said.

And you know, just as it's never too late to return to running if you've taken time off (even 12 years or more), it's never too late to return to the Lord if you've strayed. However, turning back is a decision that shouldn't be put off for even one second. You see, since you and I don't know when our lives will end (no one does) or when Jesus will return (no one knows that either) we should heed the appeal of the Lord, "Turn to me now, while there is time.”  In other words, if you have a strayed, you should immediately give God your heart and vow to trust and obey Him from this moment forward. 

So no matter what took you off course or how long you've been out of the race, don't let anything hold you back from turning to Him today my friend. No one knows that tomorrow holds but we do know that only those who have placed their trust in Jesus Christ will spend eternity with Him; which means following Jesus is the most important decision you will ever make. 

Heavenly Father, thank You for sending your Son to die for our sins and for making it clear that Jesus is the way, the truth and the life and that no one comes to the Father except through Him. Lord, I pray that the person who has strayed or the one who has never chosen to put their trust in You would do so today so that they would have eternal life no matter what tomorrow holds. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Jesus is our Rescuer

“For he has rescued us from the kingdom of darkness and transferred us into the Kingdom of his dear Son, who purchased our freedom and forgave our sins.” Colossians 1:13-14 NLT

In an article titled “110 Ultra Trail Runners Evacuated from Race Course” published yesterday, the following was reported: A 7-day, 6-stage ultra-marathon on the South Island of New Zealand, was interrupted by severe weather earlier this week, which resulted in several athletes needing to be rescued, according to the New Zealand Herald. Rains quickly became intense, causing the Arrow River to rise in the wee hours of the morning, leaving runners stranded and unable to cross. Temperatures hovered around freezing, which meant athletes started experiencing hypothermia. Rescue efforts included personnel from the New Zealand Police Department, Search and Rescue, Fire and Emergency New Zealand, and Queenstown rescue helicopters.All in, 110 racers were evacuated. Seven race participants and one official were flown to Queenstown Lakes Hospital to be treated for hypothermia. According to reports, all have been released and are doing well.

And you know, when it comes to ‘needing to be rescued,’ the Bible tells us the wages of sin is death—which means without a rescuer we would all be spiritually dead. Thankfully though, Jesus not only “rescued us from the kingdom of darkness” but “transferred us into the Kingdom of his dear Son, who purchased our freedom and forgave our sins.” In other words, Jesus purchased our deliverance from bondage, from the kingdom of Satan, and brought us into His own domain. Now that this transaction has taken place, we are not only rescued but redeemed, restored and forgiven as well! Do you just love that or what? 

So knowing that Jesus came to pay a debt He didn’t owe because we owed a debt we couldn’t pay, let us sing the praises of our Rescuer today! And more than that, let us share this Good News with everyone so that they too might be rescued. 

Heavenly Father, thank You for reminding us that we would be condemned to hell had it not been for the sacrifice of Jesus Christ on the cross. Help us to truly understand that those who don’t know Jesus will not be rescued so that we would be bold in telling others about the only One who can save them from their sins. It’s in your precious name we pray Jesus. Amen.

Happy Running!

We must Shine like Stars

“Do everything without complaining and arguing, so that no one can criticize you. Live clean, innocent lives as children of God, shining like bright lights in a world full of crooked and perverse people.”Philippians 2:14-15 NLT

In an article subtitled “ “I had no idea that the running world was so welcoming.’ published Tuesday, 38-year old Anna Humes shared her story: I first became curious about running when my friends and I were doing virtual 5Ks in 2021. We mostly walked, but I became more curious about in-person races and was motivated to walk and jog when I could. I completed my first in-person race in March 2022, and then knew I wanted to continue this running thing. I was scrolling on Instagram and discovered that my local running company, Tri-State Running Company, was hosting a Couch to 5K program. I drug my husband Josh and another great friend along to check it out. The Couch to 5K program helped build my stamina so that I could run longer. I was able to complete my first 5K nonstop for the first time during an Independence Day race in July 2022. I have since completed several more 5Ks, with the goal of gathering as much race bling as possible! Running has changed my life because it’s something I never thought I would do.”

Sadly the same attitude that Humes once had towards running is shared by a lot of lost people in our world today. They look at Christians and the way they live and declare “That’s something I never want to do.” Why? Because so many believers don’t have the joy that should be the hallmark of the Christian life. Instead they grumble and complain the same way the world does. Which is the very reason Paul said, “Do everything without complaining and arguing, so that no one can criticize you.” After further instruction Paul summed up the way believers ought to be living… “shining like bright lights in a world full of crooked and perverse people.” In other words, we should be so joyful and set apart that the world knows we are children of God. 

So if we are ever to win people to the foot of the Cross, we must be set apart my friend. We must live clean and innocent lives marked by the fruits of the Spirit so that we would spark the curiosity of those around us and draw them into ‘something’ they can’t wait to do… give their lives to Jesus and be welcomed into the family of believers. 

Heavenly Father, thank You for reminding us that we are to be like Jesus in all that we do. We must be so set apart in attitude, speech, and action that people will know that we are different. Help us to shine like stars in this dark world Lord so that the lost would seek the One who fills us with His light. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Motivation for any Run

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about how the lack of motivation to train well can sneak in and what you can do about it. Lack of motivation can come from anywhere. One of the main causes for dwindling motivation this time of year is the lack of sunshine and the cold temperatures. But hey, believe me when I say this... spring will be here in a month!! That means it's racing season!! Which also means if you're not trained up for those spring half-marathons, marathons and ultras, you're going to be running them in the heat of summer where motivation is likely to dip again. So in the spirit of saying "heck no!" to waving the white flag, check out these 20 Ways to Get Motivated for a Run (with my two cents thrown in) and get out there!!! And remember, it may be tough to get up and go for a run. But most of the time, you’ll be more pleased and satisfied with yourself if you get up and do it.

Motivation for any run

Whether you’re planning a light jog around your neighborhood or an intense interval training workout, these tips can inspire you to dash out the door.

1. Get competitive

Look for a bit of friendly competition, if that’s something you enjoy. Find a group of people to run with in order to keep up the pace, or chart your times against others with a fitness app.

*At the end of the day, remember that you're really competing against yourself. Strive to be better than you were yesterday. That extends to all things. Discipline in all areas of our lives not only makes us better runners but better humans in general. And don't we all want that? 

2. Reward yourself (this is one we've talked about before but is worthy of repeating)

The power of prizes doesn’t stop at childhood. Create a reward system for yourself. Track your process with good old-fashioned tally marks, or make a chart complete with stickers. Place it somewhere visible so you’ll see it often.

Rewards can be something as simple as allowing yourself an extra 30 minutes of sleep or booking a massage. 

3. Lower your minimum time

On days when you aren’t able to meet your daily minimum time, run for whatever amount of time you have available instead of sitting it out completely. This way, you’re more likely to stay in the swing of things since you won’t have missed an entire day.

*This is a great time to throw in some speed work as well. You'll compensate for the lack of time with a harder workout making you fell all the more motivated. 

4. Maintain a healthy weight

Running burns calories, reduces belly fat, and helps you make healthy food choices. It can also help you meet your weight loss goals or maintain your target weight.

*On a side note, weight loss and maintaining it takes pressure off your joints. That's great news for runners like me who want to continue running until the good Lord calls me home. Did I tell you that weight loss also improves speed? The less weight you carry, the faster you can go. 

5. Get in a group groove (I stress this all the time but once again it's worthy of repeating)

The more the merrier when it comes to group motivation. Find one or several training partners with whom you can set up a running schedule. Even if you don’t run together each day, you can band together a few times a week for accountability.

*On a side note, the Bass Pro training groups will start up again in July!!! Who's excited????

6. Feel the endorphin energy

The runner’s high is real. You may experience feelings of positivity or even euphoria, as running improves your mood and makes you feel better by releasing endorphins, one of the happiness hormones.

7. Set goals

Break your intentions into small, manageable steps. This can include the amount of time you put in per week, how fast you run a certain distance, or the number of days you run.

*This is so important!! My motivation was waning last month so I signed up for a spring ultra marathon. It lit a fire in me!! So register for a race! When you have money invested (aka skin in the game) you're much more likely to get out there and get in those miles. 

8. Dress for the exercise you want to do

Dressing well can have a positive effect on how you perceive yourself, and it may motivate you to run more often. Shop for workout clothing and shoes that you’ll enjoy wearing.

Or use your athletic clothes as a chance to experiment with styles you wouldn’t normally try. That could mean going for bright colors or wearing shorts when you normally wouldn’t.

9. Let the music move you

Take the time to create a playlist of all your favorite tunes. Select upbeat songs that put you in a good mood and inspire you to move. Only allow yourself to listen to these songs while you run.

10. Keep track with an app

Stay on top of your goals by using a motivation or habit tracking app. Many allow you to set reminders, connect with people through forums, and view graphs that track your progress.

11. Mix it up

Switch up your routine at least one day per week. Run hills instead of a long distance, or add in some sprints. You can also run in a different neighborhood, do your usual route backward, or change the time of day.

12. Feel the sunshine on your face

Running is a fantastic way to get the sunlight needed to boost serotonin levels. This helps to put you in a good mood while reducing depression and anxiety.

13. Set your own pace

The only person you have to answer to is yourself, so feel free to run at any speed that feels good. Decide if you prefer to run at top speed or more of a leisurely pace.

Morning ‘runspiration’

The early morning lends a certain energy to your run, and you may feel like you’re getting ahead of the game, which can set a positive tone for your entire day.

14. Be on the right side of the bed

Starting off your day by checking off your running box is a huge accomplishment. Doing it first thing leaves you with less chances for distraction or getting caught up in all that comes with the daily grind. You’ll feel better mentally and physically for getting it done early.

15. Bask in morning stillness

Enjoy the beauty and silence of the early morning. Waking up early allows you to take time for yourself and enjoy this quiet, peaceful time of day. Other benefits include boosts to your productivity and concentration.

*I could not agree with this one more. You reap so much from getting out as the world opens it's eyelids. I had the day off Monday and could have slept in but opted to get up at 4:00 a.m.. As the sun began to rise and I turned off my headlamp, my mind was still and my heart was happy. Quiet time alone is like medicine to the soul. 

16. Connect to nature by hitting the trails

Running on trails will give you a new perspective, and can train your body to move in different ways. You may become more aware of foot placement, which can help you focus your mind and stay present. Plus, running on dirt is more gentle on your body than pavement.

Breathing in fresh air and surrounding yourself with the natural beauty of trees, lakes, and hills can be mentally refreshing. Plus, being outdoors is a natural mood booster. Even if you can’t get out of the city every day, try visiting a natural park at least once per week.

17. See the birds and the bees

Pique your curiosity and make a point to learn about some of the natural wildlife and plants in your area. Set out to discover or take note of one new aspect of nature each time you visit a running trail.

Marathon motivation

Running a marathon requires structured training over a set period of time, so you’ll need to commit to a course of action. Plan carefully to make sure you have plenty of time to prepare.

18. Put your race face on

Sign up for a few shorter race such as a 5K, 10K, and half marathon, and gradually build your way up to a full marathon. This way, you’ll start to get a feel for following a training schedule and what it’s like to compete.

19. Get the ball rolling

Sign up for the marathon you want to run at least five months in advance. Once you’ve set your heart and intention on this race, start your marathon preparation. Make sure you’re well-versed in what exactly this entails, and stick to your training schedule.

20. Find a fan club

Running a marathon is no small feat, and if it’s your first one, let your friends know. They’ll happily support you and check in with your progress as you prepare.

Your friends may even want to join you for parts of your training. Plus, they can mark their calendar so they’re present on the big day to cheer you on.

How to stay motivated

You’ll need to stay motivated and make sure you maintain this drive day after day, week after week in order to achieve your workout goals.

If it works for you to have a set routine, continue in this direction. If it’s easier for you to stay motivated when you change up your routine, then do something different.

Run sprints, hills, and long distances on different days. Change up your location and the time of day to keep it varied, which will prevent you from becoming bored.

So there you have it friends. Those are some great tips that I hope you found beneficial. We're all different so find what works for you. It's worth the effort. Oh, and one more thing that I hope helps to motivate you. The day will come for everyone when running is no longer an option due to age or injury. If that day isn't today, let that thought be the driving force that gets you out the door today with a smile on your face and gratitude in your heart. 

Happy Running!

Make the Most of your Golden Years

“So even to old age and gray hairs, O God, do not forsake me, until I proclaim your might to another generation, your power to all those to come.” Psalm 71:18 ESV

In an article titled “Marathon runner ponders her global streak after ultra-sporty vacation week” published by the Detroit News yesterday, Zin Zhu, 59, described the thrill of notching a coveted "7-7-7." That means running seven marathons in seven days on, no kidding, all seven world continents. Not many have done it. The World Marathon Challenge is a show of athletic prowess that’s improbably difficult and costly. Zhu’s husband and their two sons gave her the globe-trotting vacation week as an early 60th birthday gift, for about $45,000, she said. Zhu pulled off this month's global challenge with stunning aplomb, grabbing several second places, a third and a fourth among the group of women who competed, many of them far younger and presumably in their physical prime. (Her fastest time was 3:48:29 in Dubai; and slowest was 4:36:44 in the Antarctic, which is still less than 11 minutes per mile on ice fields near the South Pole.) Wow! How’s that for showing that age doesn’t always have to slow us down?

And you know, while not everyone will be able to run marathons up into their ‘golden years.’ In fact, less than one percent of the population will ever complete a 26.2 mile race— but every believer can and should be productive at every stage of their lives, faithfully running the Christian race. This means not letting “old age and gray hairs” slow a person down from proclaiming God’s might to the next generation and His power to those who come. And this is where old age is an advantage! By the time true believers have reached their ‘golden years,’ they have a broadened knowledge of the Bible and a lifetime of stories to tell about God’s faithfulness. 

So remember this my friend… every one of us will grow older. And at every stage of our lives we will have a unique purpose. So whether you’re 17 or 77, run with endurance and spread the Good News everywhere you go. 

Heavenly father, thank you so very much for the reminder that we are to serve You at every age. And while this may look different as we go through life, give us wisdom, discernment, and strength to do our very best so that when we break the tape we can hear the words, “Well done good and faithful servant.”  It’s in your precious name we pray Jesus. Amen.  

Happy Running!

Lay up your Treasures in Heaven

"'Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal." Matthew 6:19-20 ESV

In an article titled “Forbes 30 Under 30 Honoree Dies After Arizona Marathon” published by Runner‘s World last week, the following was reported: Pierre Lipton, 26, started the Mesa Marathon at 6:30 a.m. on February 4, chasing a personal best. After 26.2 miles running 7:15 mile pace, Lipton crossed the finish line in 3:10:05, a new PR. A few steps from the finish line, he collapsed near paramedics. They tried CPR unsuccessfully and sent him to the hospital. Soon after, he passed away. Lipton’s father, who works in emergency medicine, told the Boston Globe that “the working diagnosis is he might have had some sudden electrolyte imbalance that caused arrhythmia.” Lipton, who resided in Providence, Rhode Island, was a celebrated media businessperson. After founding the Chicago-based newsletter company 1440 Media, he was named to Forbes 30 Under 30 list in 2022. Lipton’s girlfriend, Eleanor Pereboom, said he died “doing what he loved.”  He accomplished more than anyone I know in just 26 years, but he still had so many plans,” she wrote on Instagram. “I ask that you please hold him in your heart and share your memories of him.”

And you know, as sad as this story is, it's even sadder that Pierre worked to accomplish so much but acquired treasures that were only temporary.  Which is the very reason, in the Sermon on the Mount, Jesus warned the people not to store up material treasures on earth that won't pass from this life to the next but to lay up for themselves treasures in heaven instead, treasures that would never pass away. You see, only those things you and I do for the kingdom of God will have any lasting value. Knowing that then, we should work hard to invest our time, talents, and resources into doing God's work knowing that by doing so we are investing in heaven. 

So work hard for the Lord my friend. Chase a personal relationship with Him above all else and give all that you have to accomplish all that God has called you to do knowing that you are storing up your treasures in heaven. 

Heavenly Father, thank You for reminding us that only what we do for You will last. Help us to truly understand this so that we would value people above possessions and a relationship with You above a reputation in this world. Give us the strength to accomplish more for the Kingdom than we ever thought possible. It's in your precious name we pray Jesus. Amen. 

Happy Running!

The Trend of Violence will Continue

“They will be unloving and unforgiving; they will slander others and have no self-control. They will be cruel and hate what is good.” 2 Timothy 3:3

In an article titled, “Illinois Runner Assaulted During Group Run” posted by Runner’s World Wednesday, the following was reported: On the evening of Monday, February 13, a 47-year-old woman was running on the Fox River Trail in St. Charles, Illinois when an unidentified man assaulted her.At approximately 6:48 p.m. according to local authorities, someone ran behind her and reached around her shoulder to grab her chest and abdomen. After screaming and fighting to free herself from his grasp, the man escaped across a nearby pedestrian bridge. The woman was running with her running club but was slightly behind them when the man attacked her. While an exact description of the man is unknown, he reportedly stood shorter than average height, was thin, and wore a dark-colored camouflage coat and dark-colored pants. Local police continue to investigate the assault and ask for anyone with information to come forward. 

And you know, as brazen and unprovoked as this attack was, you and I shouldn’t expect the trend of lawlessness to end. Paul was very clear in his letter to Timothy that perilous times were ahead, especially as the day of Jesus’ return grew nearer when people would be increasingly “unloving and unforgiving; they will slander others and have no self-control. They will be cruel and hate what is good.” That certainly describes the woman’s attacker doesn’t it? He didn’t even have the restraint to wait for a victim that was alone.  

So don’t let your guard down for even one second my friend. Our enemy, the devil is on the prowl and looking for anyone he can devour. Stay alert. Stay vigilant—and keep running the race and sharing the Gospel so that you might be found faithful and doing good when that trumpet blows. 

Heavenly Father, thank You for giving us the Word that serves to prepare us for what’s to come. Lord we ask that You give us the courage to continue preaching the Gospel and doing good despite the dangers so that we will be found faithful upon Your return. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Be Coachable

“Poverty and disgrace come to him who ignores instruction, but whoever heeds reproof is honored.” Proverbs 13:18 ESV 

In an article titled “57-Year-Old Runner Sets American Record With 5:16 Mile” posted by Runner’s World Sunday, the following was reported: Michelle Rohl is only 5 feet tall, but she stands out in a crowd on the track. At 57, she races most often against college students. Plus, there’s the matter of her white ponytail. “I doubt I blend in,” she said. “It’s not like I color my hair. My white hair is out there.” Of course, her speed sets her apart, too. On January 21, Rohl, in a race of other 40-and-over athletes, set the latest of her American records in the 55–59 age group, when she ran 5:16.70 for the mile on the indoor track at Cornell University in Ithaca, New York. And while Michelle definitely has God-given talent, the secret to her success, her coach Mike DeWitt says is that she’s “coachable” while many masters (over 40) runners aren’t. “They’re too stubborn to coach,” he said. “They want a coach, but they don’t want me to tell them what to do.”

And you know, when it comes to being coachable or capable of being easily taught and trained to do something better, the Bible tells us that “poverty and disgrace come to him who ignores instruction but whoever heeds reproof is honored.” In other words, those people who refuse to be corrected or accept constructive criticism (by being hard-hearted, self-righteous, disobedient or stubborn) put themselves on a path to failure. But those people who are both willing and able to receive correction and instruction (knowing they could always benefit from it) perform well and are regarded with respect for their accomplishments. 

So no matter what age we may be, let us seek to stay coachable knowing that there’s always room for improvement in both our physical lives and in our spiritual lives. Let us seek to keep growing until the day the Lord calls us home. 

Heavenly Father, thank You for reminding us that none of us will ever achieve perfection on this earth or have the answers to all life’s questions. In light of that, give us humble hearts and spirits that are always willing and eager to grow and learn. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Take Occasional Time Off

Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the perks of intentionally taking time off from running every once in a while. First off, let me come clean though. If you know me, you know that I absolutely love running and have never intentionally taken a break from it. However, I have been forced to take many breaks over the last few years due to injuries of some sort but am happy to say that I have always reaped some type of benefit from it, like increased patience, a newfound appreciation for the sport, and a stronger mind and body (due to cross-training). This was on my heart as I returned to running last week after taking off four weeks to allow the tendinitis in my right Achilles to heal. I am happy to report that my form was better, my mind was more focused, my legs were full of energy, and I had a huge smile on my face. This time off definitely worked in my favor. And while I won't be taking off weeks at a time, I will be taking more days off to spend in the gym or to do aqua running confident that I will come out a better runner for doing so. 

But hey, if you don't believe me, check out what some top runners had to say about it in this article titled, "Why Smart Runners Occasionally Step Away From Running." 

Shalane Flanagan didn’t intend to take a break from running when she retired. But after double knee surgeries and rehab kept her from running for nearly a year, she’s embracing the idea that proactive breaks can prevent unintended time away from running.

“I’m already planning not to run for a month post-Project Eclipse,” she told Runner’s World before the New York City Marathon, the final of six races she ran in 42 days. “It’ll be a forced regeneration of my body. I’m obviously asking a lot of it, and I’m not hurt or anything, but, since running is no longer my job, I do want to appreciate my ability to say I’m going to rest now and do something different with my body. ”

Flanagan’s not the only athlete preaching the benefits of an extended break from running. This summer, former Boston Marathon champion and Olympian Des Linden posted on Twitter that she hadn’t run a step for a full month.

It wasn’t Linden's first extended break either; she had done the same in August 2017, after coming in second at the 2016 U.S. Olympic Trials, seventh at the 2016 Rio Olympic marathon, and fourth in 2017 Boston Marathon. That time away from the sport did her good: When she returned to the Boston Marathon in 2018 (a particularly grueling year), she won the damn thing.

Molly Huddle—who recently announced a break from running due to pregnancy— took three weeks off during the fall of 2017 before she started training again. “Sometimes you catastrophize taking time off, but my vacation launched the best year of training of my life. It was a really good lesson to stop gripping things so tightly so I could reset, recover, and mentally rejuvenate,” she told Runner’s World in 2021. Four months later, she set the American record in the half marathon.

Back in 2016, Molly Seidel skipped the U.S. Olympic Trials to check into treatment for obsessive-compulsive disorder, depression, anxiety and disordered eating. She came back to running stronger and better for it: After making the Olympic marathon team in her first race of that distance during the 2020 U.S. Olympic Trials, she won bronze in 2020 Tokyo Olympics—the first American woman to medal in 17 years.

Runners—especially distance runners like the women above—tend to push through pain and discomfort (after all. what’s more uncomfortable than a marathon?).

“One of the most difficult things for athletes to do is take time off,” says Nicole Detling, Ph.D., assistant professor at the University of Utah, and author of Don't Leave Your Mind Behind: The Mental Side of Performance. “There’s that old adage, ‘someone else is out there training when you aren’t.’ But the reality is, if you don’t take time off, you’ll be forced to. And then you lose control over when you’re taking time off, how you’re taking time off, and when you get to come back.”

Just like your body needs recovery after a single hard workout, it needs recovery from extended efforts—whether that’s a marathon training cycle or a track season. When you put your body under stress from exercise, it breaks down your muscle fibers; during the recovery phase, your body works to repair those microtears. But that takes time. And the more prolonged that stress, the bigger of a break you’ll need.

Your brain benefits from that time off, too. “Our brains regenerate just like our muscles do,” says Detling. “Taking a break has a really positive impact on our thoughts, moods, emotions, even the structure of our brains. In terms of mental health, that rest from stress is necessary so we can come back stronger.”

That’s especially important considering stress isn’t just physical. Yes, stress from exercise will affect your body and brain (i.e. you’re sore and tired after a workout), but stress from work, family drama, or any kind of life change will stack physiological and psychological effects on top of that (i.e. exercise feels harder because stress about a big presentation or say, a global pandemic, is zapping your energy). It’s a vicious cycle.

“Our bodies and brains, you can’t separate the two—they’re constantly giving each other messages as to what’s going on,” says Detling. “And even if we don’t read those messages correctly—for example, your body says you need a break and your brain says no, we’re going to keep going—eventually, one of them is going to overcome the other one and force you to take a break.”

Not listening to those cues can lead to physical injury and mental burnout—both of which can be debilitating. It’s pretty obvious how physical injury can sideline your running, but don’t discount how the state of your brain affects running.

When you’re mentally fatigued, your overall performance in endurance workouts and high-performance sessions is negatively impacted, a 2017 review of 11 studies published in the journal Sports Medicine found. And that can translate into physical injury as well.

“If you don’t have the energy, then you won’t produce anything that you’re excited about. And if you push your body too hard, you won’t be able to reap the rewards of the work,” says Flanagan. “I've learned the hard way, and I’m finally embracing rest. Some of my best performances have come after a forced time out. Choosing to take time off takes a lot of self-control. I love to run, but if I want to run until I’m at least 70, which is the hope, I know taking that time off will be to my benefit in the long game.”

So how do you know when it's time to take a break from running apart from having an injury?

Unfortunately, there’s no one-size-fits-all formula here. But one of the biggest signs, says Detling, is that you aren’t enjoying running anymore. “I don’t care how much you love what you do, there are days you don’t feel like doing it. That’s normal,” she explains. “But understand what your baseline is. If that happens to you once or twice a month or is weather-dependent, okay. When that frequency starts to increase—from a couple times a month to four, six, or even more times—that’s a sign to step back and ask yourself what’s going on.”

Maybe there’s a logical explanation, and sometimes it is okay to push through runs where you’re not feeling super motivated. But if that frequency is increasing along with other signs of overtraining—elevated resting heart rate, sleep disturbances, higher perceived effort for the same workout sessions, frequent colds and low-level viruses—that’s your body waving a big ol’ red flag at you, and it’s up to you to heed that sign.

When your body feels refreshed—when you feel strong and fit—it’s easy to fall in love with running.

How long you step back is just as dependent on your personal situation, says Detling—sometimes it’s a week, sometimes a month, sometimes even longer. “The most important thing to be aware of is why you feel like you need a break,” she explains. “The answer to that question of why can help you determine the appropriate length.”

So there you have it friends. Taking those occasional rest days will not only benefit you physically but mentally as well. Be proactive in scheduling them in. And like always, at the first sight of burnout, overtraining, or injury, take a few days off (or more if necessary). Your mind, body, and spirit will thank you for it by healing and coming back stronger than ever. 

Happy Running!

The Greatest Love

“For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.“John 3:16 NKJV

If there’s one thing I enjoy nearly as much as running, it’s walking; specifically taking walks with my husband. When we first started dating, these were the precious moments spent getting to know one another and there was rarely a day that went by without us getting in a stroll. Throughout many months and many miles, we fell in love as we shared our most intimate thoughts and discussed the goodness of God. Thankfully this is a practice we continued after exchanging vows nearly six months ago. So you can be sure my sweet Larry wasn’t surprised Saturday when I said, “How about we walk in the park today instead of at home?” “Okay honey,” he responded. “That sounds good to me.” I was so glad we did too! Because as we were finishing up, we saw chalk drawings all over the ground compliments of a thoughtfully placed container of sidewalk chalk that read “Use our chalk to write KIND messages and to spread cheer.”  “Oh my,” I thought to myself as I stared at the drawing with John 3:16 in the middle of a heart, “If that verse doesn’t spread cheer, then nothing does.”

And you know, as we celebrate love on this Valentine’s Day, let us remember the One who first loved us and spread the message of John 3:16 to everyone we meet. Let us remind those people who might be feeling unloved, forgotten or less than cheerful today that God so loved the world (that’s all of us!) that He sent His one and only Son to die for them so that if they would only believe in Him they would experience forgiveness of their sins and a right relationship with the Father. Do you just love that or what? 

So let us never forget that the greatest gift anyone could ever receive, the gift of eternal life, was given out of God’s great love… a love poured out on us while we were still sinners. Won’t you share that with someone today? That Message is bound to spread cheer like no other message can. 

Heavenly Father, thank You for loving us so much that You would send Jesus to die on a cross to reconcile us to You and to grant us eternal life. Lord help us to truly grasp the enormity of this gift so we wouldn’t take it for granted and can’t help but share it with others. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Live a Lifestyle that Shows you Know God

"They profess to know God, but in works they deny Him, being abominable, disobedient, and disqualified for every good work." Titus 1:16 NKJV

In an article titled “High School Sprinter Disqualified for ‘Celebrating’ Win” posted by Runner’s World last week, the following was reported: Brody Buffington, a senior at Catoctin High School in Maryland, was disqualified from his 300-meter race at the Maryland 1A West region meet last weekend after he celebrated while approaching the finish line, according to The Herald-Mail. Buffington, who has the fastest time in the boys 55-meter dash (6.25) in the country, threw up his arms and waved his hands in celebration, glancing over his shoulder, which apparently broke a rule in the National Federation of State High School Associations(NFSH) rule book, according to head meet official, Tim O’Keefe. Of the mistake that cost him the chance to defend his 300-meter champion status at states, Brody said, “I was just trying to get the crowd going. I didn’t think it was a big deal. I’m trying to have some fun, get the fans going. But the officials didn’t take it that way, so they disqualified me.”

And you know, when it comes to being disqualified, the apostle Paul warned the church at Crete (and us) that there would be those who would "profess to know God" but would be declared ineligible "for every good work” because of an offense or infringement. In other words, people would claim to be ‘Christians’ but would deny that claim by their conduct. That means, no matter what a person professes to believe, we can tell what they value by their lifestyles— lifestyles marked either by faithfulness and obedience to Christ or by disobedience to the Father and a disgust for the Truth. 

So let me ask you this my friend... does the way you're living show others that you truly are following Christ? I sure hope so because it's the only way that you and I will ever win the lost to the foot of the Cross. May our conduct, actions, and attitude show that we loyally follow the God whom we profess to serve so we aren’t disqualified. 

Heavenly Father, thank You for reminding us that it's not enough to say that we know You. Even demons and godless people do that. We must show that we know You by the way we speak and the works that we do. Help us to be so on fire for You Lord that there would be no doubt in anyone's mind that we are true followers of You qualified for every good work. It's in your precious name we pray Jesus. Amen. 

Happy Running!

God is not Merely a Bystander

“The LORD Himself goes before you; He will be with you. He will never leave you nor forsake you. Do not be afraid or discouraged.” Deuteronomy 42:8 BSB

In an article titled, “Runner Falls Into Bayou Following Robbery” posted by Runner’s World Tuesday, the following was reported: On Friday, February 3, a woman was out for a run when she was robbed in downtown Houston, Texas. In an attempt to seek help, she ran down towards the Buffalo Bayou, a waterway that runs through the middle of the city, and fell in. A bystander saw the runner fall in and called for help. Soon, first responders arrived to the scene and threw her a flotation device to pull her out of the water. Officials told ABC 13 Houston that she wasn’t seriously inured and wasn’t far into the water. Unfortunately, there is no known description of the robber as of yet. Thankfully for the woman, this story ended well thanks to a ‘bystander’ who saw what happened and was willing to stop and help. 

Sadly though, as this world continues to slide further and further into moral decay, you can be sure that brazen crimes such as this will be on the rise. And while the thought of that may fill you with fear, let me remind you of something… our God is not merely a bystander. He goes before us, He is always with us, and He will never ever forsake you or me. And because of that, we can be encouraged to boldly take the Message of the Gospel to the streets, undeterred and unafraid of any opposition or consequences. 

So “do not be afraid or discouraged” my friend. Perilous times are ahead of us, of that you can be sure. But that shouldn’t cause us to fret or fear. The Good News needs to be preached so that those have fallen into sin can repent and be rescued before it’s too late. 

Heavenly Father, thank You for reminding us that crime will only increase as the love of so many will continue to grow cold. Let that thought fill our hearts with a sense of urgency Lord knowing that the time of your return is imminent and there are people who need to hear the Gospel before it’s too late. It’s in your precious Name we pray Jesus. Amen. 

Happy Running!

We are One in Christ

“There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” Galatians 3:28 NIV

In an article subtitled, “Casual runs at a moderate pace will boost your mood and help your heart” published by Runner’s World Monday, the author said: While many runners consider “jogging” to be less beneficial than running, the truth is that even less intense runs—those done at easy or moderate paces—are good for your physical and mental health. In fact, the benefits of jogging touch on everything from your heart to your headspace. The writer went on to explain the difference between walking, jogging, and running. Jogging probably means something different to you versus the person chasing miles next to you. But technically speaking, scientists measure activity intensity by determining how much oxygen a person needs to complete a task. For example, we breathe harder when we run than when we watch TV. This measurement is called a MET, which stands for metabolic equivalent for task. One MET equals what your body burns at rest. According to the American College of Exercise, walking at a moderate pace of 2.8 to 3.2 miles per hour on a level, firm surface is approximately 3.5 METs, while jogging is about 7 METs. In comparison, running an 8:30-minute mile pace uses 11 METs, which is why it’s harder than jogging at a low intensity.

And you know, when it comes to differences, the Bible tells us that “there is neither Jew nor Gentile, neither slave nor free, nor is there male and female” in the body of Christ. That means there are no lesser Christians in the family of God. And although we may look different, have different jobs, and come from different backgrounds, we “are all one in Christ Jesus” and of equal value in the Father’s eyes. As believers then, we are fully united with everyone else who is in Christ and should view one another accordingly. 

So knowing that we are one in Christ, let us work together as one, looking past our differences and looking to the One who is head over us all. We would surely make a greater impact for the Kingdom if we would. 

Heavenly Father, thank You for reminding us that believers all across the world are united as one under Jesus Christ. Help us to treat one another as equals and to love one another as You have called us to love them Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - There are Many Ways to Measure Success

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about getting better at running. After all, that's why we get out there day after day right?

But “getting better” begs the question... how do runners measure their success? Well… if you're an elite runner like Emily Sisson you measure the growth of your ability by breaking your own half marathon record. The 31-year-old ran 1:06:52 at the Houston Half Marathon on January 15 to become the first American woman under 1:07 in that distance. It was reported that her long-time training partner Molly Huddle finished as fifth overall and second American in 1:10:01, nine months after giving birth to her daughter, Josephine. Huddle, who had set a new American record with a 1:07:25 on the same course in 2018, cut three and a half minutes from her last half marathon outing this past fall.

So as you can see, Emily progressively became faster so could measure her success by her times. Molly, on the other hand, didn't run her best half marathon time but could measure her success by beating her last half marathon time while balancing a new baby and life. As someone who knows what it's like to have a newborn, Huddle's success could even be measured by the fact she had the energy to even put on her shoes much less put in the training it takes to run so well. 

See where I'm going with this? So while speed is an accurate indication that a runner is getting better, it isn't and should never be the only measure. Especially as we get older. In an article posted by SELF in 2021 Subha Lembach, a certified running coach in Columbus, Ohio said, “I often find that people identify too much with their pace. That can lead to bigger psychological challenges—and potentially tempt runners to quit altogether—when injury, age, or other factors slow them down. For longevity, it becomes really important for people to identify at least a couple of different ways that running gives them benefit, value, and identity beyond pace." I couldn't agree with her more.

That being said, check out these "12 Ways to Tell You’re Getting Better at Running That Aren’t All About Your Time" as reported by SELF. 

1. You’re more consistent with your training.

Running can bring tons of benefits—everything from making you feel happier and healthier to boosting your cardiorespiratory fitness—as SELF recently reported. But reaping all those rewards requires getting out there on a regular basis, Kaitlin Gregg Goodman, an elite runner and running coach in Boston, says.

If you’re running once a week or less, your body will feel like it’s nearly starting from scratch every single time, which can make your session feel a lot more challenging. On the flip side, with regular practice, your musculoskeletal, cardiovascular, and neurological systems learn to absorb the impact of running—and make adaptations to get better at it.

Because consistency underlies so many of running’s effects, it’s a good idea to set regular runs as an early goal, Goodman explains. If you can swing three runs per week—even super-short ones—for three to four weeks, it’ll likely start to feel easier. “Running might not be a lot of fun for the first month. But if you can get over the hump and stick with it for a month, you see the change,” she says. (If three a week seems daunting to you, just remember it’s likely dose dependent, in that if you’ve been running once every couple weeks, increasing that to just once or twice a week would likely bring some regularity benefit.)

2. The motions feel more natural.

Megan Roche, M.D.,—an elite trail runner, researcher, and coach based in Boulder, Colorado—agrees that running form can feel awkward and uncomfortable when you’re first starting out, ramping up, or coming back after a break. Every step and leg swing can feel arduous, like you’re conscious of exactly what your body is doing.But once you lock into a groove, the connections between your brain and your muscles become more efficient and less effortful. “It’s almost like this feeling of floating,” Roche says. Bonus: If you’re able to run outdoors, getting to this point helps you take in and appreciate the scenery around you, another sign you’re making progress.

3. You’re able to handle longer distances.

Knowles first dabbled in running in 2012. She remembers struggling along a stretch of streetlights that lined the canal path in downtown Indianapolis. “I could not run the length of those lights—at some point I always had to stop, catch my breath, and walk a little bit,” she says. In 2016, she returned to the sport on a more consistent basis, and her cardiovascular system grew strong enough to carry her from the first streetlight to the last.

Lembach advises new runners to begin with a run/walk, and count it a win every time they decrease their walking interval and increase their running one. Once you’ve worked up to a consistent run, you can set a goal to go even farther.

Neely Spence Gracey, an elite runner and coach also based in Boulder, recommends designating one run per week as your long run. If your goal is to go longer, slowly increase the distance of that one weekly outing—say, from two miles to three miles or four to five, and eventually more, if you like. Your pace may not be changing, but powering through more miles is a clear sign your cardiorespiratory system is getting stronger.

4. You can run more, week by week.

Most runners also track their weekly mileage, Gracey notes. Because it’s a high-impact sport, adding too much, too soon can put you at risk of a running injury. But gradually building up is a sign your muscles, tendons, and joints are adapting to become stronger and more resilient.

Say you’ve run two days a week for a few weeks—try adding a third and see how your body responds, Lembach recommends. If you want, you can then work up to four or even five. Just aim not to increase your total weekly mileage by more than about 10% at a time—so that might mean making each day shorter at first.

One way to make sure you build up instead of burn out: Track your training. Digital logs on sites like Strava, Garmin Connect, or TrainingPeaks, can help you monitor your mileage, but it’s also important to note how your body feels. Gracey and Lembach both use the Believe Training Journal ($22, believeiam.com), which offers space to note goals, aches and pains, and also emotional states along with numbers like miles and times. Revisit your logs frequently and you’ll start to notice patterns in how you feel, how much your body can handle, and all the progress you’re making, Lembach advises.

5. You charge up hills.

If you live in a place with undulating terrain, consider it a built-in benchmark. “Often the first thing I see from athletes who are rapidly improving is ‘Oh, my gosh, I feel so much stronger on this uphill,” Roche says. Perhaps they once had to walk, but now can ascend without breaking stride.

Hills not only provide a supercharged boost to your cardiovascular system, they also fire up nearly every muscle in your core and lower body. The stronger you get, the easier it is to climb. “There’s something about running uphill that makes people feel powerful too; there’s some good energy tied into that,” Roche says.

If you live where it’s flat, see if you can seek out an incline—even a parking garage will do—and practice running short, fast efforts up it while walking or jogging down. If you can do more of these repeats without slowing down or taking a break, you’ll know you’re getting stronger, Knowles says.

6. Your heart rate is lower.

When you first start running, your heart has to work extra hard to keep oxygen-rich blood flowing to your working muscles. As your cardiovascular system becomes more efficient, each pint of blood can carry more oxygen, and your heart can push higher volumes of it with each pump.

Tracking your heart rate over time can help you see this happening, Goodman says. Your baseline will vary based on factors like your age and family history—but wherever you start from you’ll likely see your average decline even as you run the same pace. (A chest strap will usually give you more accurate readings than a wrist-based monitor, she notes, but either will probably allow you to spot trends.)

Lembach used this method when returning from a foot injury several years ago. “I wouldn't necessarily see improvements in my pace. But my heart rate would be about 10 to 20 beats lower than it had been a few weeks ago,” she says. “To me, that was another really good indicator.” Your resting heart rate—which you can measure when you get up first thing in the morning—might decrease too.

7. You can breathe more easily—and even chat while you stride.

Have you ever felt like you couldn’t even run a block, let alone a mile? When you’re first starting out, any distance can leave you huffing and puffing as your lungs struggle to pull in enough oxygen, Knowles says.

Training-induced changes in your muscles and cardiovascular system eventually raise your ventilatory threshold—the point during a workout where your breathing becomes labored. As a result, you can go farther and faster without becoming winded.

Eventually, you might be able to carry on a conversation with your running buddy, or on the phone if you’re running alone, Knowles points out. “Being able to tell stories and engage with people on the run is fun—and it’s a good sign of fitness,” Roche says.

8. You finish a run feeling strong.

Over time, you’ll likely find that not only can you run longer, you’ll feel better as you do it. Whereas you once thought you might pass out a quarter-mile before the end of a two-mile run, you might have enough left in the tank to speed up a bit at the end. This increased energy will come naturally as your body adapts to the sport, and to the distance and duration you’re covering.Plus, you can deliberately practice positive self-talk to further boost your stamina. When you feel yourself fading, try repeating an affirmation—you can also adopt one for your week or your whole training plan, Gracey suggests. Some of her favorites: “You can do this,” “Strong, smooth, smile,” and ”Trust the process.”

9. You’re less zonked immediately after a run, and less sore the next day.

The first time you take on a new distance, you might feel like you need a nap, or at least a healthy dose of Netflix time on the couch afterward. “You might find yourself super sore, or when you wake up the next day and you’re getting out of bed, you’re feeling pretty creaky,” Goodman says.

As your muscles and connective tissue grow stronger, they sustain less damage when you run and also repair more quickly from the stress and strain of running. So you’ll be able to handle the same amount of running—or even more—with fewer aches and pains.

Eventually, you might be able to knock out a long run in the morning, then get on to the rest of your day energized instead of exhausted, Roche says. (Also note: Fatigue can also serve as a good gauge of whether you’re striking the right balance in your running—if you’re always zonked after a run, you might be overdoing it or not allowing enough time for recovery between outings.)

10. It’s emotionally easier to do it again the next time.

The improvements in fitness and recovery you’ll experience when running regularly also influence your motivation. Sure, even experienced, elite runners sometimes have a hard time getting out the door—or have moments of doubt or frustration along the way.

But on the whole it’s a lot easier to lace up once you’ve gotten into a groove and made running a habit. “That confidence starts to build, the ability to know you’re going to get through whatever day is out there,” Roche says.

Ultimately, you’ll also develop what’s known as self-efficacy—a belief in yourself and your ability to succeed that transcends running. Lembach puts it this way: “I’m capable, I’m valuable, and I can accomplish things.” One great but surprising potential sign you’re improving as a runner is when that feeling starts to carry over into other areas of your life, from your work to your relationships, she says.

11. You make other changes on behalf of running.

And speaking of the rest of your life—once running becomes a habit, you might find yourself shifting the rest of your priorities. Lembach and her family—her husband and daughter—now prioritize nutrient-dense foods to fuel their regular running habit, for instance.

You might also find yourself going to bed earlier or investing in a foam roller or similar tools to enhance your recovery. And if you want to stay healthy as a runner in the long term, you’ll find ways to make strength training and mobility work—which might include yoga and Pilates—a regular part of your routine as well, Lembach says.

12. You’re motivated to aim bigger, while having fun along the way.

If you take a healthy approach to gaining speed, there’s nothing wrong with having goals linked to time—although they’re far from the only option. Whether they have to do with pace, distance, consistency, or otherwise, you’ll know you’re moving forward as a runner when you set goals, reach them, and then feel compelled to set new ones. (On the flip side, setting goals that are too extreme, such as running every day when you’re currently lacing up a couple times a month, or progressing straight from two-mile regular runs to five-milers, can make them way less sustainable for the long haul.)

“Not every day will be great, but you should choose goals that get you excited and have you enjoying the work,” Gracey says. “Set attainable goals at first, then check them off as you go. You’ll build the staircase that will take you to those bigger goals that seemed a dream at first, but after a little work, feel realistic.”

So there you have it friends. Getting better at running is about so much more than nailing those PR's. It's about making friends, living life to the fullest and having fun along the way. But however you measure your success, I do hope you'll remember that success isn't really measured by what you do for yourself or what you can accomplish but by what you do for others and what you can help them accomplish. Because believe me when I say this... people will never remember your finishing times but they will always remember a kind word you said along the way or the helping hand you extended on the racecourse. So smile big and remember that running is most certainly a gift but the people you share it with are the greatest gift.

HAPPY RUNNING!