BASS PRO MIDWEEK MOTIVATION - Group Running for Mental Health

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 Fellows Lake 5 and 8 mile trail run that happened on Saturday. I was sad that I wasn't able to make it, as the Bass Pro Fitness Series always has the best events, but I loved reading all the comments and seeing all the photos. There were so many smiles! 

Everyone was posting about the fun time they had at the race and with friends. Which brings me to today's topic of mental health. Science has clearly shown that running boosts our mental health. We all know that, right? But did you know that group running boosts it even more?? That's why runners tend to run "in packs." 

This is also why those runners who frequently run with friends or with a running group are more likely to stick with running over a lifetime. As a longtime runner and running coach, this is something I can personally attest to. Which is the very reason I urge every person who completes the Couch to 5k classes I teach every year to get plugged into a running group of some type. It really makes that much of a difference. 

You see, running has always been more than just a physical activity; it’s a powerful tool for mental and emotional well-being. But when running becomes a group activity, its benefits multiply. Group running fosters connection, motivation, and resilience, offering a unique path to improved mental health.

To further back this up and to entice you to find a group (if you're not part of one already), check out these 5 Stats That Prove Group Running Boosts Mental Health: 

1. 44% of Runners Show Mental Health Improvements Comparable to Antidepressants

A 2023 study published in the Journal of Affective Disorders compared the effects of antidepressants and running-based therapy on patients with depression and anxiety. Over 16 weeks, both treatments showed similar levels of effectiveness, with 44% of participants experiencing significant improvements in their mental health.

What sets running apart, however, are its additional physical benefits. Patients in the running group saw improvements in their weight, blood pressure, and heart function, while those on medication experienced no such changes. Running’s dual benefits—mental and physical—make it an ideal choice for managing mental health.

Group running enhances these benefits by adding social support, which is critical for consistency. As the study noted, sticking to the prescribed running protocol was a challenge for some participants, but running with a group provides the accountability and encouragement needed to stay on track.

2. 89% of Runners Report Increased Happiness Through Social Connections

Human beings are social creatures, and meaningful connections are essential for mental well-being. According to a 2018 survey by Glasgow Caledonian University, 89% of runners using platforms like ParkRun and Strava reported that running regularly made them happier.

Running with a group amplifies this happiness by creating a sense of community and belonging. Studies have shown that group runs foster genuine friendships and emotional support, helping runners cope with stress and reducing feelings of isolation.

Kathy Youngren, a runner from Alabama, describes her running community as “like family.” Whether it’s enduring tough weather, sharing personal victories, or simply enjoying the camaraderie, the bonds formed during group runs provide a profound mental health boost.

Social connection during runs not only enhances mood but also strengthens emotional resilience, making it easier to navigate life’s challenges.

3. Running With a Group Increases Performance and Effort by 200%

The Kohler effect, a psychological phenomenon, explains how working out with a group motivates individuals to push harder. A study from Kansas State University found that exercising with a more capable partner increased workout intensity and duration by 200%.

This motivational boost is particularly valuable for mental health. Running with a group encourages individuals to overcome barriers like fatigue or self-doubt, building both physical endurance and mental toughness.

Moreover, group dynamics create a supportive environment where runners feel encouraged to succeed together. Whether it’s running an extra mile or improving your pace during a speed workout, the collective energy of a group can lead to breakthroughs that wouldn’t happen alone.

4. Two-Thirds of Runners Experience the “Runner’s High” During Group Runs

Running triggers the release of endorphins, serotonin, and dopamine—neurotransmitters that play a crucial role in regulating mood and combating stress. Known as the “runner’s high,” this natural chemical boost leaves runners feeling relaxed, happy, and mentally refreshed.

A study by Kenneth E.C. found that two-thirds of runners reported experiencing the runner’s high during their runs, with many noting additional mental benefits like tension relief, improved self-image, and enhanced creativity.

When shared with a group, the effects of these mood-enhancing chemicals are magnified. The shared goals, encouragement, and camaraderie of group runs amplify the mental rewards, making each run a therapeutic experience.


5. 89% of Group Runners Find Purpose and Belonging in Their Runs

The Japanese concept of “ikigai” refers to the sense of purpose that makes life meaningful. For many, group running embodies this idea by combining personal fitness goals with community engagement.

Running with a group creates opportunities to connect with others, set shared goals, and celebrate collective achievements. These experiences foster a sense of belonging and self-worth, which are critical for mental health.

This is the reason the Bass Pro Shops Fitness Series is so loved by running groups everywhere! And I mean everywhere! Their mission is to celebrate health and wellness, outdoor adventures and wildlife conservation in the beauty of the Ozarks. And their purpose is to help people become the best they can be. Completing events like theirs, they say, change people from the inside out. They celebrate the accomplishments of their participants and understand the positive impact their events can have on our total wellbeing.

Furthermore, their programs are designed to include activities for people of all ages, backgrounds, fitness levels and areas of interest. Proceeds from their events are shared by local charities that align with the mission and giving pillars of Bass Pro Shops and the Fitness Series. Is that awesome or what? 

This means that whether you’re training for a marathon, exploring trail running, or simply seeking a supportive community, the Bass Pro Fitness Series of events can help you find your tribe. I know they helped me find mine! I met more than half of the runners I now run with regularly and consider dear friends through the events Bass Pro puts on. 

And while we joke that these friendships have actually caused a decline in our mental health (because we attempt bigger things all the time because of the influence of the group), we all know it's a joke. There's a lot of joy to be found by being in the right running group which is awesome for your mental health. So get out there and find your group. You'll be glad you did. Happy Running!

Another Sign of the Times

“But know this, that in the last days perilous times will come: For men will be lovers of themselves, lovers of money, boasters, proud, blasphemers, disobedient to parents, unthankful, unholy, unloving, unforgiving, slanderers, without self-control, brutal, despisers of good,” 2 Timothy 3:1-3 NKJV

In a disturbing story published by CBS News over the weekend, it was reported that yet another runner is in the hospital after being attacked by three dogs in Plymouth Township, Michigan, on Saturday morning. At least one of the animals was shot by an officer.

Officers responded to the incident on the 12000 block of Canton Center Road around 6:35 a.m. Police said the dogs approached the first officer at the scene in an "aggressive manner" when they tried to approach the runner, identified by officials as a male.

The officer then shot their firearm, according to police. At least one of the dogs was hit by the bullet and all three ran from the scene.

The male, whose age has yet to be disclosed, was taken to the hospital where he was in stable condition on Saturday afternoon, officials said.

Police found one of the dogs suspected in the attack, a cane corso, running near an elementary school. Officials said it was taken to the Huron Valley Humane Society to be quarantined.

Now if this story has you asking yourself, “Is it just me or are random canine attacks on the rise?”, you’re not alone. I asked myself and then Google the same question and got this response, “Yes, dog attacks and fatalities have risen significantly since 2020, with fatal incidents in the U.S. more than doubling from approximately 40 annually to nearly 100. This increase is largely attributed to the surge in pandemic pet adoptions, which led to high numbers of dogs lacking proper training, socialization, and breeding.”

And, of course this proper training, socialization, and breeding can almost always be traced back to irresponsible owners—with the number of those who are “despisers of good” rising every day. Among other things, those people who despise good are not only irresponsible but detest laws and actively scorn what is morally, socially, and physically good for others. 

You can be sure, though, that this is just another sign of the times that Paul told Timothy would come upon the world to serve as an indication that the return of Jesus was imminent, when he said “in the last days perilous times will come: For men will be lovers of themselves, lovers of money, boasters, proud, blasphemers, disobedient to parents, unthankful, unholy, unloving, unforgiving, slanderers, without self-control, brutal, despisers of good..”

Are we seeing all of this today or what? Paul goes on in the chapter to further elaborate on the exceedingly wicked state mankind will be in before the return of Jesus. And then tells us what we are to do during these “perilous times” that are upon us.

“But you must continue in the things which you have learned and been assured of, knowing from whom you have learned them, and that from childhood you have known the Holy Scriptures, which are able to make you wise for salvation through faith which is in Christ Jesus. All Scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness, that the man of God may be complete, thoroughly equipped for every good work.” 2 Timothy 3:14-17

We are to press on, assured by our faith in Christ Jesus and the Holy Scriptures that everything will happen as God says it will. And we are to be found “complete” and “thoroughly equipped for every good work” by reading the Bible and committing it to memory. In this way we won’t be led astray or have reason to fear the coming days, but will be ready for whatever comes our way.

So, as the coming days become more perilous, make studying the Bible and growing closer to Christ your highest priority my friend. Doing so will not only ensure that you are found wise but prepared, set, and primed for what lies ahead. 

Heavenly Father, thank You for your Word that so clearly lays out what the signs of the times will be. Lord, help us to be found ready for the coming days by being trained in the Word and vigilant against the enemy’s attacks.  Help us to be a light in this dark world by the way that we live that we might lead the lost to You before it's too late. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Be Someone Worthy of Imitating

“Imitate me, just as I also imitate Christ.” 1 Corinthians 11:1 NKJV

In the world of running, good pacers are considered highly valuable and very sought after. Why? Because these people are experts in their sport and selfless servants who are set on helping someone else complete a race at the expense of their own time and effort. 

This was something I was thinking about on the ride home yesterday after the 100 mile run God had allowed me to complete. I had run the first 50 miles solo but picked up one of my two pacers to help me complete the last 50 (pacers are allowed only after mile 50).

By definition. a running pacer is: an experienced runner who maintains a consistent, predetermined speed to help other runners meet a specific goal time in a race. Often found in marathons or ultramarathons, they provide motivation, guide energy management, and help manage mental/physical challenges during competition, frequently identifiable by signs, balloons, or specific team gear.

They come in the form of marathon “pace groups,” leading runners to finish in specific times (e.g., 3:30 or 4:00 hours and beyond) by running even splits. In ultramarathons, a pacer joins a fatigued runner, aiding in nutrition, navigation, motivation, and safety. They also provide mental support by taking over pace calculation duties, allowing the runner to reduce mental effort, focus on the run, and avoid starting too fast or slowing down. They also help to set a blistering pace in elite races to help competitors set new personal or world records.

As you can see by that general definition then, a good pacer can make all the difference in whether a person reaches the finish line or not. Such was the case over the weekend at the Prairie Spirit 100 mile trail run.

By the time I picked up my first pacer, Amanda, I was struggling mentally to keep my mind focused on the race and off the GI and foot issues I was experiencing. I had also just come off the longest and loneliest stretch in the race (10 miles) between aid stations, and was feeling a bit dehydrated both physically and motivationally.

But soon all that changed. Amanda joyfully and confidently took over the run/walk interval calculations as soon as she took the lead so I could focus solely on adjusting my attitude, and she found multiple ways to encourage and inspire me to keep moving forward throughout her shift. Twenty-seven miles later, my second pacer, my sweet husband Larry, came on board and continued the process of encouragement and mental support until we reached the end and gave God all the glory.

The secret to their success in helping me? They were both experienced runners who had practiced maintaining a consistent, predetermined speed while keeping a good attitude, among other things, so they could use their skills to help other runners (in this case, me). I followed their lead and it paid off.

And, you know, when it comes to following leads, Paul wrote this to the church at Corinth, “Imitate me, just as I also imitate Christ.” Paul had worked very hard to become more like Jesus by consistently and tediously studying the Word and His life so that he could mimic and mirror His actions. In doing so, Paul used his skills, knowledge, and lifestyle that came from a life of imitating Christ to help and inspire others to follow Jesus.

In the same way, as Christ’s disciples, you and I are to imitate His character and, in doing so, provide life models worthy of imitation. In this way, we can “pace” others along in their spiritual race of life so they don’t get weary and give up.

“But what things were gain to me, these I have counted loss for Christ. Yet indeed I also count all things loss for the excellence of the knowledge of Christ Jesus my Lord, for whom I have suffered the loss of all things, and count them as rubbish, that I may gain Christ” Philippians 3:7-8

This is something we do by following the example of Paul who counted “all things loss for the excellence of the knowledge of Christ Jesus” and pursued a relationship with the Savior above the things of this world. Paul’s sole pursuit in life was to know God, to imitate the life of Jesus, and to make God’s great Name known.

And, of course, we know that the knowledge of Jesus and knowing God begins with a daily practice of disciplined Bible study and meditation. You see, it’s only when a believer seeks to know Christ intimately that they can become like Him, and inspire others to seek Him because of the way they live.

“For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.” 1 Timothy 4:8

So, seek to know God through the Bible above all else my friend. Make training in the Word an even greater priority than exercise and you will not only reap spiritual benefits yourself but will inspire others to do the same by your example.

Heavenly Father, thank You for reminding us that, like Paul, we were meant to inspire others to follow You by the way that we live our lives. Lord, help us to "set the pace" of what it means to follow Jesus to all those around us. Compel us to seek You above all else so that we might imitate you in such a way that others will see You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Do Your Part in Making Heaven Full

“For there is no distinction between Jew and Greek; for the same Lord is Lord of all, bestowing his riches on all who call on him. For "everyone who calls on the name of the Lord will be saved." Romans 10:12-13 ESV

In a story titled “London plans two-day mega 100,000-runner marathon” published Wednesday, it was reported that the London marathon could be split across two days next year to reportedly allow up to 100,000 runners to participate and raise millions more for charity.

A world record 1.1 million people applied via a ballot to take part in the 2026 London marathon, taking place on April 26, nearly doubling the number of applications from two years ago.

The 2025 event set a world record for number of finishers in a single marathon at 56,640 and raised £87.3 million ($117 million) for a diverse range of charities.

"The TCS London Marathon is the world's most popular marathon, and we are continually exploring innovative ways to enable more people to take part, while delivering positive benefits for London," organisers said in a statement to AFP.

"Together with our partners and stakeholders, we are looking at the intention for the 2027 TCS London Marathon to take place across two days.

"No approval has been given at this stage."

And, you know, while the London Marathon has participation limits and qualification criteria that must be met to gain entry, the Bible tells us that “everyone who calls upon the name will be saved.” Truly believing in Jesus Christ as Savior is the only criteria for eternal life. 

That means no one is turned away “for there is no distinction between Jew and Greek; for the same Lord is Lord of all, bestowing his riches on all who call on him.” Is that amazing or what? The "riches" bestowed by the Lord upon all who call on him, regardless of background, represent the immense, universal blessings of salvation, grace, and mercy. This includes forgiveness of sins, the indwelling of the Holy Spirit, the peace that surpasses all understanding, and the promise of eternal life. Amazing, right? 

“How then will they call on him in whom they have not believed? And how are they to believe in him of whom they have never heard? And how are they to hear without someone preaching? And how are they to preach unless they are sent? As it is written, “How beautiful are the feet of those who preach the good news!’” Romans 10:14-15

But here’s the deal. While God welcomes all who believe in Him and "call upon the name... how are they to believe in him of whom they have never heard? And how are they to hear without someone preaching?" And of course, the answer to both questions is... they can't.

"And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled." Luke 14:23

"Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me." John 14:6

"For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek." Romans 1:16

Which is the very reason, each and every believer is called to have the beautiful feet that come from going out "to the highways and hedges" and preaching the Message in such a way that people are compelled to call upon the ONLY name that has the power to save "everyone who believes." 

So, don't be ashamed of the Gospel my friend and don't buy into the lie that sharing the Good News is the job of your pastor or of a few select people. We are all called to do our part in making heaven full. And that means you and I have a job to do. 

Heavenly Father, thank You for reminding us that You are the ONLY way to eternal life and that all who call upon your name can be saved. Lord, help us to understand that we all are commissioned to share the Good News so that we can reach everyone. Father, please fill us with a sense of urgency so great that it would compel us to get out and get busy, knowing that time is short. Its' in your precious name we pray Jesus. Amen. 

Happy Running!

God Goes After the One

“‘Or what woman, having ten silver coins, if she loses one coin, does not light a lamp, sweep the house, and search carefully until she finds it? And when she has found it, she calls her friends and neighbors together, saying, ‘Rejoice with me, for I have found the piece which I lost!’ Likewise, I say to you, there is joy in the presence of the angels of God over one sinner who repents.’” Luke 15:8-10 NKJV

In a story titled “WOMAN DESPERATE TO FIND MISSING ENGAGEMENT RING LOST WHILE RUNNING NYC HALF MARATHON” published earlier this week, it was reported that a woman who set a personal record running the NYC United Airlines Half Marathon is looking for her engagement ring she lost along the way.

Isabel Lahn-Schroeder, a social worker at Lenox Hill hospital, said she lost her engagement ring along the route, likely somewhere around Central Park South.

She described the ring as having multiple stones in the shape of a flower.

The pride and joy she felt after completing the NYC Half quickly turned to horror when she realized the engagement ring she received on Halloween was missing.

Schroder says she retraced her steps. She went to lost and found and even to the police precinct, but to no avail.

The ring is a family heirloom that had been passed down in her fiancé's family for generations.

The soon-to-be bride said she has a pretty good idea of where she may have lost the ring.

Now she's hoping that by putting her story out there, perhaps a good Samaritan will help reconnect her with the precious ring.

And, you know, in the same way Isabel was desperate to find her ring (even imploring strangers to aid in the search to reconnect her with the lost item), the Bible gives us the parable of the lost coin in which a woman lost one of her ten silver coins and went on an exhaustive search to find it. Although she had nine left, we can see by her lighting a lamp and carefully sweeping the house, that the woman was desperate to find the one coin she had lost. It was that precious to her.

And her diligent search paid off. Because when she finally found the one coin she had lost, she was so overwhelmed with happiness at her hard-fought-for discovery that she called “her friends and neighbors together, saying, ‘Rejoice with me, for I have found the piece which I lost!’” 

"for this my son was dead and is alive again; he was lost and is found.’ And they began to be merry." Luke 15:24

This story illustrates God's intense, personal love for individuals and His joy over the repentance of one sinner... of one person who "was lost and is found."  It emphasizes the fact that every person is priceless to God no matter where they are. Unlike the lost sheep that wandered, the coin was lost in the house, perhaps neglected even. 

You see, a person can be "lost" even within the church or a good environment, yet God continues to search for that one person. And when that one person is found, "there is joy in the presence of the angels of God over one sinner who repents." God is the Seeker and Saver of the one who has gone astray. Does that fill your heart with joy or what? 

So, while God is the seeker of the lost, let us never forget that He uses believers to aid in the search and recovery mission. Which means we must always be ready and willing to do our part in "reconnecting" the lost with the Lord. 

Heavenly Father, thank You for being the God who never gives up searching for and saving the one who is lost. Lord, help us to aid in this search and recovery mission that we might rejoice alongside You over the one who is found. It's in your precious name we pray Jesus. Amen. 

Happy Running!

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BASS PRO MIDWEEK MOTIVATION - BENEFITS OF THE 10-MILE 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 an exciting event coming up in June… the 2026 Run Finley. What’s even more exciting is that they have added a 9.63 distance to this event!!! That’s almost double digit miles!!!!

Why do I find that exciting? Because incorporating a weekly ten mile run has great benefits. Even for those who stick to the 5k and 10k distances.

In an article I found published by Runner’s World way back in 2007, Benji Durden of Colorado, who made the 1980 Olympic team in the marathon, detailed how the 10-miler helped him come back from an injury. For several months he said that he could only do leisurely-paced runs around Boulder, where he lived. As he waited for the chance to do more intense work, Durden decided to perform an experiment on himself. He wanted to determine if he could get faster by continuing long, slow runs a couple of days a week. No tempo runs. No hills. No track work. Just Long Slow Distance.

"I started out with the ability to run 22 minutes for a 5-K," Durden recalled. "I was doing one-hour runs. Two months later, I was down below 21 minutes. Then I upped the run to 90 minutes. And a few months later, I was under 20 minutes."

Durden, 54, eventually improved his time to 18 minutes and change, more than a 3-minute improvement overall. All of his progress came from running long and slow.

A former world-class runner, Durden re-learned one of the most important principles of running-that long runs, even at a slow pace, count for a lot.

Durden's rediscovery has valuable implications for short distance runners, who oftentimes neglect long, easy runs in favor of more intense work. Sure, do your intense work, but don't think LSD is for the novice. A weekly 10-miler can work wonders. Wouldn't you like to improve your 5-k time this fall by 3 minutes, too?

With that being said, check out these 10 reasons to complete a 10-miler each week according to the experts *with my two cents thrown in of course:

10 

It fine tunes your form: Running a 10-miler takes more than an hour to complete, putting you into fatigue when flaws in running form become obvious. You must try to correct those flaws (like slouching) and hold form to the end. Durden believes that a 10-miler makes you a more efficient runner-"by getting all your body parts, while fatigued, to agree on the direction you need to go: forward." You smooth away rough edges like a stream smoothes out a rough stone caught on its bottom.
9 

It's not a marathon: "People think a 10-miler is like running a marathon, but it's not," said Robert Smith, boys track and cross-country coach at Michigan's Novi High, one of the state's best teams. Ten miles is not 26. You don't need four months to "build up" to the distance. Many high school runners, accustomed to running 5-milers and 6-milers, are fit enough to tackle a 10-miler right away. Others may need just a couple of weeks to reach that level. Some freshmen, Smith cautioned, should top out at 7 or 8 miles.
8

It caps off a great week: Speed on Tuesday. Hills on Thursday. Race on Saturday. That's a good week. Want to make it great. You guessed it: The Sunday 10. "It's the last accomplishment to a great week of training," said Katie McGregor, a professional who trains with Team USA Minnesota and is a former NCAA cross-country champion.
7 

It's like weight lifting for your legs and heart: Ten-milers will not only do wonders for your leg muscle strength, but for your heart, another crucial muscle, as well. A strong heart means you have larger "stroke volume." That is, the amount of blood sent from the heart to the working muscles increases. More blood going from the heart to the leg muscles means your heart will need to beat less when you're running the same pace.
6 

It gives you a king-sized bed: "When you spend more time on your feet doing 10-milers, you build more capillary beds," said Bob Williams, director of running at the Sports Lab Training Center in Beaverton, Oregon. Capillaries are the smallest blood vessels in your legs, and during 10-milers, you literally grow them like tree branches. More capillaries means that your heart (which we already know is pumping more blood, see #7) can deliver more energy-producing oxygen directly to the leg muscles during a run.

5 

It fosters camaraderie: Because of its duration and conversational pace, the 10-miler fosters a sense of esprit de corps (French for camaraderie) among teammates. But one caution: "You can't expect all runners to stay together," said coach Smith. "Runners will naturally divide into same-pace groups-7 minutes a mile, 8 minutes a mile-early in the run."

*and, of course we know that most runners will divide into same-pace groups from the 9 minute mile on up to the 15 minute mile. So don't kill yourself when running with a group. Find that pack that fits your pace and join them. 
4 

It makes you an aerobic tourist: Your 10-miler can take you far, and be your ticket to some nifty sightseeing. Every runner knows the importance of variety in keeping a training program fresh. You can venture to new trails, pass the homes of friends along your route, circle through town, hit that big hill that no longer seems far away-go almost anywhere your legs desire in the course of 10 miles. And the many new scenes will make the run go by that much faster. Enjoy!
3

It boosts confidence: Who doesn't feel 10 feet tall after running 10 miles? Okay, you feel good after 5, 6, 8 miles... But 10, you feel unstoppable. Suddenly, hard track workouts may seem more manageable and you'll feel more eager and less anxious about training. "I know I'm ready for a great race when I've done a great long run," said McGregor, who adds that recognition of your long run get you out of a bad patch in a race. If you get that sinking feeling in the second half of a 5-k cross-country race, recalling your 10-miler will remind you how tough you've been on hour-plus runs. "Soon," says McGregor, "the race could go your way."
2

It gets out the tightness: "A muscle remains tight because it isn't getting enough blood," contends Durden. "The tissues in the muscle haven't gotten enough nutrition to repair themselves." In this respect, a 10-miler a couple of days after a hard race will supply the muscles with ample blood flow for repair and recovery. Long runs therefore can function as recovery. Think of a 10-miler as a massage for your tight calves and hamstring muscles.
1

It enables you to switch on your kick: Can Bob Kennedy, the American recordholder in the 5,000 meters, outkick Tim Montgomery, the world recordholder in the 100 meters, on the home straight of a 5-k? Sure he can. But not because Kennedy is faster. He's not. But Kennedy has endurance that Montgomery, a sprinter, does not. And Kennedy got that endurance from countless long runs like 10-milers enabling him to turn on his speed as he approaches the finish. Coaches like to say that "speed comes from strength." The stronger you are, says Durden, the better you'll kick in the last 200 of a race.

Now that we've talked about the benefits, let's look at "How to Run 10."

Start Slow: Aim for a "conversational" pace, about a minute and a half to 2 minutes slower than 5-k race pace.

Stay Slow: Don't get hooked into "picking it up" if you’re running with a group. 

Break It Up: Instead of focusing on the whole 10 miles at once, mentally break up the distance into segments, like circling the lake or reaching the next intersection. This way, you'll avoid the moment, around 3 miles, when you realize you still have 7 miles to go.

Be Fluid: Drink 8 to 12 ounces of water or a sports drink leading up to the 10-miler to prevent dehydration. On hot days, you might want to "plant" a water bottle midway or stop for a drink along the route.

Finish Fuel: Try to snack on something solid within 20 minutes after the run to aid in recovery. Fruit or a bagel will help replace energy. A carbo-protein mixture, like half a tuna fish sandwich on rye, is ideal.

And there you have it friends. By incorporating a weekly 10 mile run into your routine, you'll not only be ready to race the Finley 9.63 or 4.17 but you'll see improvements in your 5k and 10k times. And who doesn't want that? So, don't be afraid to add some Long Slow Distance runs. You'll be glad you did! Happy Running!

God Knows our Starting and Ending Points

“Remember this, and show yourselves men; Recall to mind, O you transgressors. Remember the former things of old, For I am God, and there is no other; I am God, and there is none like Me, Declaring the end from the beginning, And from ancient times things that are not yet done, Saying, ‘My counsel shall stand, And I will do all My pleasure,’” Isaiah 46:8-10 NKJV

In a story titled “Oops! A Military Officer Logged His Run on Strava—and Revealed the Secret Location of His Ship” published by Runner’s World last week, it was reported that an officer in the French military made headlines after revealing the location of a naval aircraft carrier by … logging a run from the ship deck on Strava.

According to the French newspaper Le Monde, which first reported the news, an officer ran 4.5 miles around the deck of the Charles de Gaulle aircraft carrier. The GPS file, however, showed the vessel’s location in the Mediterranean Sea, about 62 miles off the coast of Turkey. The officer, who is referred to by the pseudonym “Arthur,” ran for just under 36 minutes and averaged 7:59 mile pace, according to a screenshot published by Le Monde.
The French armed forces told AFP that the incident did “not comply with the current instructions” and the ship was deployed to “protect French nationals, defend France's interests in the region, and support its partners and allies…”

Strava activities have revealed sensitive government data in the past. Emmanuel Macron’s bodyguards have exposed his location on numerous occasions, and four of Joe Biden’s Secret Service agents posted a photo in France on the app, which compromised their location in 2024.

For runners, this story is a reminder of the risks of posting location data on Strava. Even if you want to keep your profile public, there are options to hide the starting and ending points of your activities.

And while it’s alarming that complete strangers might be able to determine our location based on our posting data, it’s comforting to know that God not only knows our location at all times but also knows our starting and our ending points.

In fact, the Bible tells us that God declares “the end from the beginning.”

That means that you and I can gain the courage of men by remembering the things God tells us to remember. Think about how much defeat we could avoid in the Christian life by simply remembering that there is no God like our God! Forgetting leads to fear but recalling leads to courage!

Furthermore, when we remember that God knows the end of every matter, and of every course of circumstances, just as clearly as anyone else can see the beginning of it, we can rest assured that God is much more than a passive observer of events. His counsel shall stand. His works and plans never fail, because He will do all His pleasure. In this way, God isn’t just watching the entire parade of history go by, He is directing the parade.

Is that amazing or what?

“O Lord, You have searched me and known me. You know my sitting down and my rising up; You understand my thought afar off. You comprehend my path and my lying down, And are acquainted with all my ways. For there is not a word on my tongue, But behold, O Lord, You know it altogether. You have hedged me behind and before, And laid Your hand upon me. Such knowledge is too wonderful for me; It is high, I cannot attain it. Where can I go from Your Spirit? Or where can I flee from Your presence? If I ascend into heaven, You are there; If I make my bed in hell, behold, You are there. If I take the wings of the morning, And dwell in the uttermost parts of the sea, Even there Your hand shall lead me, And Your right hand shall hold me.” Psalm 139:1-10

So, no matter what you’re facing today, take heart and have courage my friend. God knows the end from the beginning and is in control over all things, which means there’s nowhere we can go that He won’t be and nothing we can go through that He won’t see.

Heavenly Father, thank You for giving us your Word that reminds us that You determined the end before the beginning. You not only rule over time but over all things Lord. Help us to understand this that we would have the courage of men no matter what test or trial we might be facing, and inspire other believers to have the same courage. It’s in your precious name we pray Jesus. Amen.

Happy Running!

God Goes to Great Lengths to Deliver His Message

"And on the Sabbath day we went out of the city to the riverside, where prayer was customarily made; and we sat down and spoke to the women who met there. Now a certain woman named Lydia heard us. She was a seller of purple from the city of Thyatira, who worshiped God. The Lord opened her heart to heed the things spoken by Paul. And when she and her household were baptized, she begged us, saying, “If you have judged me to be faithful to the Lord, come to my house and stay.” So she persuaded us." Acts 16:13-15 NKJV

As I surveyed the forecasted weekend weather earlier last week (that called for record highs), I knew I had a choice to make. Not having had the time to acclimate (it takes three weeks) for high heat and humidity this early in the season (after all, it was the first week of spring), I knew that completing 110 miles at the first annual American Bottoms 100 race I had signed up for months ago would probably not be possible, so I dropped down to the 55 mile distance and wondered what God had planned.

As someone who's been walking with the Lord for quite a while, I've come to learn that nearly every "redirect" in a believer's life has a purpose--hence the reason I was anxious to see what God had planned for this "redirect." Thankfully it didn't take long to find out.

Not wanting to waste all the training I had put in, I was first prompted to find another race (100 miles) for the following weekend where the Race Director would allow my husband, aka sweet Larry, to preach a short message before the start of the event. And I found one! That meant we would have another opportunity to share the Gospel, one we had not planned for. Yay, right?

But the best part was yet to come. When I messaged the Race Director at American Bottoms to drop down in distance, he confirmed that Larry would still be preaching a message at the start line but offered me the option of also sharing a message before the race at the 55-mile start, since they were at different times and at different locations. And of course I said "Yes!"

And then I prayed and began preparing a message I became confident was meant for someone at the race---a message that God was going to great lengths to deliver. But isn't that just like our God?

Speaking of great lengths, Acts 16 gives us the story of a time when God, through a series of events, "redirected” Paul, Timothy, and Silas to Troas. It was there that Paul had a vision that prompted them to go to Macedonia "concluding that the Lord had called us to preach the gospel to them." After they had been there for a few days, their mission became apparent. God had gone to great lengths to lead them to a fellow believer named Lydia "She was a seller of purple from the city of Thyatira, who worshiped God. The Lord opened her heart to heed the things spoken by Paul. And when she and her household were baptized, she begged us, saying, “If you have judged me to be faithful to the Lord, come to my house and stay.” So she persuaded us." Do you just love that or what? 

But the story gets better! The chapter goes on to tell us that this "redirection" eventually led to Silas and Paul's imprisonment for healing a certain slave girl "who brought her masters much profit by fortune-telling." And that imprisonment then led to the conversion and baptism of the jailer and his family! Does God go to great lengths for us or what?

So, if you're experiencing a "redirect" of your own today, rejoice and look around my friend! God goes to great lengths to deliver His messages and you don't want to miss out on the blessing of being the person to deliver it if God is calling you to do it. So be ready!

Heavenly Father, thank You for reminding us that Your ways are not our ways and that Your ways are ALWAYS better than ours. Lord, when our plans don't go as expected, help us to be filled with anticipation rather than anxiety so that we would, like Paul, be ready and willing to go wherever You call us, when You call us, and to do whatever it is You have called us to do. Lord, help us to always trust You that we might never miss out on the blessings of serving You. It's in your precious name we pray Jesus. Amen.

Happy Running!

And in case you're wondering what the Holy Spirit prompted me to share on Saturday, here it is. I learned later that day that it was indeed a message that at least one of the runners said they needed to hear, and it might be one for you today as well. 

Ok… show of hands… whose day is not going as expected? I mean could anyone have expected this 3-day heat wave in the first few days of spring?

I will tell you this was certainly not the day I was “expecting,” hoping and praying for several months ago when I signed up for this race. In fact, when I began packing last week (before looking at the extended forecast) I packed cold weather gear and wind pants, because that’s what we need in March right?

And that’s another thing that didn’t go “as planned” or “expected.” My plan was to complete the 110 mile race but, although ultrarunners are considered crazy and maybe even stupid to the outside world who don’t understand them, I made the wise decision to drop down. I know, crazy right? I mean, what could go wrong by attempting to run 110 miles with no time to acclimate? When the temperature of my last long run included a wind chill factor and today’s temperatures include a heat index.

Which puts me here this morning talking about the hope we have in Jesus if our lives didn’t turn out the way we expected or planned. Or if we are living with shame or sorrow over something we did or didn’t do.

If we're honest though, I would bet that each and every one of us here would admit to having at least one regret or feeling of sadness or disappointment, caused by something that has happened in our lives… whether it was something we did or something that was done to us. I mean it’s no secret that many people, including myself, use running to cope with trauma, addiction, abuse, or depression.

Which means, the majority of us here have a whole list of regrets; something that can cause deep heartache. I know I do… Or shall I say I DID… I “lost” a lot of years running away from God and a lot of years living in a way that didn’t honor Him or even myself.

BUT…. this is where it gets good and the message I want to leave with you today…

Joel 2:25 tells us that God can restore "the years that the swarming locust has eaten."

Now if you know anything about locusts, you know that they cause complete devastation. In fact, a single locust consumes its own body weight in fresh vegetation each day. That amount may seem small for a single insect, but the impact becomes enormous when they form massive swarms…. A single swarm can consume tens of thousands of tons of vegetation in a day and can strip landscapes bare within minutes, resulting in severe agricultural losses that cause famine and economic damage.

Obviously this devastation would have lasting effects on the land and on the people it affected, leaving behind broken homes, broken lives, and broken dreams.

But this is the deal, if you have placed your trust in Jesus Christ, there is hope if your life didn’t turn out as expected. There is hope if you’re looking back and seeing nothing but a landscape of your life that has been stripped bare and looks seemingly void of any goodness.

There is restoration with God…. and only with God….

What does that mean exactly?

Well Charles Spurgeon explains it like this, "You cannot have back your time; but there is a strange and wonderful way in which God can give back to you the wasted blessings, the unripened fruits of years over which you mourned. The fruits of wasted years may yet be yours."

That means that no matter how you might have messed up or wasted your beginning years, that's not the end of your story! It wasn’t the end of mine!!!

I didn’t get back the years I wasted but when I fully surrendered to Jesus Christ, I got back more! In a way that I can’t fully explain, God has blessed me beyond measure, given me a new purpose, filled my heart with joy, and set me on a path that I could never have dreamed of.

And if He did it for me, He can do it for You!!

In fact, in Matthew 11:28 Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” This rest includes restoration!!!

To end then… you and I can’t get back the years we lost but, with God, we can make our remaining years count! With God, there can be a bounty of fruit and blessings beyond what can be measured.

Now let’s go run!!

All Glory to God

“Do you not know that your body is a temple of the Holy Spirit who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore glorify God with your body.” 1 Corinthians 6:19-20 BSB

In a refreshing story titled “East Texas runner prepares for 100-mile faith run through Tyler,” the following was reported:

An East Texas man is preparing to push his physical and spiritual limits this weekend, running 100 miles across Tyler in what he calls an act of worship.

Joey Brewer plans to begin his “All Glory to God 100 Miler” at midnight Saturday, inviting the community to join him along the route — not just to run, but to pray, worship and reflect.

“I never thought in my life I would ever run more than a few miles,” Brewer said.

Brewer originally planned to complete a 100-mile race before turning 30, but postponed those plans when his wife became pregnant.

“She had a miscarriage the week of Thanksgiving, and after that, I decided I still wanted to do 100 miles,” Brewer said. “But why not do it here in Tyler, bring the community in and make it something everyone can be a part of?”

The run will follow a loop through Tyler, starting at Brewer’s home and passing through downtown, South Broadway and the Legacy Trails. He plans to complete the route over a 24-hour period…

Throughout the run, Brewer plans to pray for others, including dozens of people who have already reached out with prayer requests.

He said the response from the community has been overwhelming.

“I was just hoping a few people might show up,” Brewer said. “But I’ve had more than 70 people reach out — people I don’t even know — asking how they can be part of it.”

For Brewer, each mile represents more than progress on the course — it’s a step closer to something greater.

“Everything before now seemed impossible,” he said. “And then you do it, and you just strive for a little bit more. I think it would be a dishonor to God not to see what my body can do.”

Do you just love that or what? 

And, you know, the Bible is clear that our bodies, indeed, are not our own. As such, it would be a dishonor to use them for anything other than bringing God glory through our words and through our actions. Which means giving less than our best in service to Him would be failing to adequately honor the One who paid such a great price for our salvation.

 
You see, since our bodies are the temple of the Holy Spirit, our bodies belong to God and not to ourselves. This means that we not only have NO right to pollute or abuse God’s property (that’s us), we also have NO right to be idle with, or wasteful of, what belongs to Him... which is our time, our talents, and our treasures. Our bodies should be put to use glorifying God with all our strength.

 

“For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance as our way of life.” Ephesians 2:10

“For from Him and through Him and to Him are all things. To Him be the glory forever! Amen.” Romans 11:36 

Furthermore, the Bible is very clear that “we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance as our way of life.” As individuals, then, formed by God, with different talents and abilities, we are commanded to use our God-given unique skills and gifts to their fullest… thereby giving God a return on His investment and turning our pursuits into acts of worship. 

Think about it this way. Everything that we have and everything that we are and everything that we are able to do is “from Him and through Him and to Him.” And for that He should get all the glory!

So, look for ways to glorify God by using your times, talents and treasures in such a way that brings Him honor my friend. Doing anything less would be to waste what God has given you. 

Heavenly Father, thank You for reminding us that our bodies are not our own and that we aren't to use them in ways that dishonor You. Help us to look for ways and opportunities to shine your light into a dark world that we might inspire the lost to seek You, knowing that everything You have given to us is to be used in service back to You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Make Sure Your Name is in the Book

“Therefore, my beloved and longed-for brethren, my joy and crown, so stand fast in the Lord, beloved. I implore Euodia and I implore Syntyche to be of the same mind in the Lord. And I urge you also, true companion, help these women who labored with me in the gospel, with Clement also, and the rest of my fellow workers, whose names are in the Book of Life.” Philippians 4:1-3 NKJV

In a story published by Canadian Running yesterday, it was reported that:

It’s been nearly 72 years since Roger Bannister became the first person to run a sub-four-minute mile at his university track in Oxford. Since Bannister showed the way, 2,349 athletes have followed in his footsteps, making it harder to keep track of—until now.

A British distance runner and a few of his friends have created a new online encyclopedia for sub-four-minute milers called sub4milers.com. The website compiles all runners who have broken the barrier, along with when/where they did it, plus how many times.

The creator, Josh Elston-Carr—a sub-four-minute miler himself, noticed there was no comprehensive online database of sub-four performances. His idea was to build a website that includes analytics on every athlete who has run a sub-four-mile, along with sortable lists by chronology, fastest performances, most recent results and total sub-four efforts. Visitors can also filter by country or continent and track how the barrier has progressed over time.

Elston-Carr said one data point that stood out to him was how quickly the level of competition has accelerated over the last decade. He points to improved pacing, fast indoor tracks (like the one at Boston University), advances in spike technology and nutrition.

And, you know, while it would be awesome to have my name listed in an online encyclopedia, I know that it's more awesome to have my name listed in the “Book of Life” alongside faithful laborers of Jesus Christ like Euodia, Syntyche, Clement, and the rest of Paul's fellow workers, who did something much harder than running a four-minute mile. They stood “fast in the Lord" and ran with endurance until the end. 

"For “whoever calls on the name of the LORD shall be saved.'" Romans 10:13

"And this is the will of Him who sent Me, that everyone who sees the Son and believes in Him may have everlasting life; and I will raise him up at the last day.'" John 6:40

And while only a small number of people will ever be able to run a sub-four minute mile, everyone who "calls on the name of the Lord" can and "shall be saved." That means "that everyone who sees the Son and believes in Him" will have everlasting life and can know with certainty that their name is listed in the most important place it could ever be listed... in the Book of Life. 

"And anyone not found written in the Book of Life was cast into the lake of fire." Revelation 20:15

So, if you have not made the decision to accept Jesus as your Savior, don't wait another minute to do it my friend. The Bible is very clear that "anyone not found written in the Book of Life" will be cast into the fire for eternity. But those who choose to trust in Jesus, thereby choosing to have their names written in the “Book of Life,” will be raised up at the last day. 

Heavenly Father, thank You for the Bible that shows us that the only way to eternal life is through faith in Jesus Christ. Lord, help us to understand that life is short and that there will be no second chance to accept Jesus after death. Knowing the fate that awaits all those who die and whose names are not in the Book of Life, give us boldness to preach the Good News and to implore the lost to be reconciled back to God before it’s too late. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Do Some Spring Cleaning

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about what's happening this Friday. The first day of spring will be here!! That means more sunlight and more warmth, which means more time and more motivation to run.

This increased motivation to get moving is one of the reasons this season inspires many people to do some "spring cleaning" and organizing. I don't know about you, but organizing my running gear is something that's long past due.

This was actually something I was thinking about as I began packing for an upcoming ultra on Monday night. Knowing that I would need clothing and gear for multiple conditions (including unseasonably hot race day temps) and no longer just cold and wind, I pulled out the three baskets from under the bed where I store the majority of my seasonal running items and got frustrated pretty quickly.

Not only was most of my summer running gear packed away in our basement (as is to be expected this time of year) but I was overwhelmed at the amount of clothing I had been closely holding onto (and rifling through all winter at the expense of time) that I hadn't worn in years. "Why do you keep all this here?" I asked myself. "It would be so much easier for you to keep only what you wear often. You waste so much time!" Which is the very reason I will be doing some "spring cleaning" and organizing as soon as possible.

Now, if this has you saying, "I really feel this Melissa," I assure you that you and I are not alone. Countless runners I've talked to over the years have a hard time parting with items, especially those that have sentimental value... even if they haven't been worn or used in years or even a decade. 

Which is the exact reason I appreciated what running gear editor and writer Megan Petruny said about minimizing clutter. "Minimalism’s basic premise is that we’ll be happier and healthier people with less stuff, both material and mental, in our lives." In fact, she said it's more than just "spring cleaning." "The backbone of minimalism is really less about the actual decluttering, throwing out stuff, and letting go of junk. It’s about focusing more energy on the things that really matter to you in life, tangible or not."

She went on to explain the practice of minimalism and gave some great tips on how to declutter that I think you'll enjoy (*with my two cents thrown in of course): 

For a lot of us, decluttering is a really practical place to start. Less stuff in your life can mean more space and energy for relationships and passions with fewer distractions. Of course, for minimalist ideas to truly work, an overarching understanding and mindset shift is important, otherwise we’ll just re-accumulate the physical stuff we’ve chucked. I’d argue that cleaning up your running gear—a reflection of a hobby that likely means a great deal to you—is a great first step. Even if you don’t want to fully embrace the practice of Minimalism, I think we’d all benefit from a good declutter. Life is calmer and easier to navigate without tripping over piles of barely-worn running clothes or knocking over expired protein powder in our pantries. And along the way, you’ll likely put some of your unused gear into the hands of someone who actually needs it.

How to Start Decluttering

It’s a big task and sometimes daunting. In the past, I’ve used my running routine to make it feel more manageable. Postrun, I set a timer for 10 to 20 minutes each day and sort what I can. Just one month of using my piecemeal approach, that adds up to 6 to 12 hours of decluttering efforts. If you’d rather dive right in for a full day of decluttering, go for it. (Sometimes I’ll go for longer. It’s not equivalent to a runner’s high, IMO, but it really does feel good if you’re on a roll.) Do what you can with the time you have each day.
A lot is easy to ditch or dump, but certain stuff is a struggle—especially sentimental items like race medals or gifts from runner friends and teammates. To help me—and you—through overthinking these tough areas, I have some tips. The “rules” below are those that I’ve found most useful after months of research combined with my own personal experience.

1. Ask, “Have I used it in the past year?”

2. Follow the $20/20 minutes approach.

3. Ask, “Would I buy it again?”

4. Make yourself wear it now.

5. Don’t look back.

The One-Year Rule

I found the common “90-day rule” doesn’t quite work for runners. In the winter, you’ll likely go more than three months without wearing shorts, but you’ll still need them for summer. That’s why I prefer the one-year rule instead. I’d suggest that you start with gear from whichever season has most recently passed since that’s fresh in your mind (*this is where I plan to start). Toss or donate right now what you didn’t wear this past season. Chances are, if you barely wore it this winter, you won’t wear it next year either. 
There’s one important caveat here: race day stuff. Maybe you haven’t raced since 2020 or you’ve been injured. There’s likely still items in your closet that you’ll need for the start line. (Read: Don’t trash your race spikes just yet.) And, here I’ll echo the words of gear editor Amanda Furrer. Keep an old spare jacket and a pair of sweatpants that you can easily part with when it’s time to de-layer in the race corral. Race officials typically provide collection bins near the course so those items can be donated.

The 20/20 Rule


If you get stuck on whether to chuck something—for me this was debating whether I needed a backup of something—ask yourself if you could replace it for less than $20 and in under 20 minutes. So, for example, maybe this past winter you were injured and didn’t wear your $150 running tights for super cold weather. Maybe keep those. But if you’ve got a massive jar of rubber bands, paper clips, and safety pins for securing race bibs ad infinitum, it’s probably okay to recycle some of those.

Would I Buy It Again? (Did I Even Buy It the First Time?)

Freebies that come in race day swag bags (like pens, stickers, single-serve drink mix packets, stress balls, keychains) usually fall into this category for me. It’s rare that I’ve ever actually used any of those things; rather they’ve just decorated the inside of my junk drawer. Ask yourself, would I buy this item again? And if you spent literally zero time shopping for it, or you didn’t even buy it yourself, don’t spend any time deciding whether to keep it. Same goes with gifts. If it’s something I’m having trouble parting with for no reason other than because I care about the person who gave it to me, I’ll chuck it. Give your friend a call or make plans for a run together instead.

The “Wear It Now” Litmus Test

This tip helped me donate at least half of the running shorts or bras I was holding onto that “might come in handy later” or “will be nice to have if I don’t feel like doing laundry.” For example, I tried on shorts in comparison to a pair that I absolutely loved. That was my litmus test: Anything that wasn’t as comfy had to go. Even if the shorts fit, I was able to tell right away if I was comfortable in them. Usually, I’d know within seconds of putting them on whether they were pairs I’d actually want to run in. If I still couldn’t decide, I made myself wear them for the very next run or around the house the very next day. Even though they were expensive or even if I got compliments on them, if they didn’t make me feel comfortable they were out. The fastest way to make yourself hate a piece of clothing you’ve been keeping in your drawer is to force yourself to wear it all day. By the end of the evening, you’ll know what stays and what has to go. For me personally, a cute but scratchy pair of split shorts and an expensive but way too snug sports bra hit the donation box darn quick! Anything that doesn’t fit you well or isn’t comfortable while running—just get rid of it.

Dump, Donate, Deliver—and Don’t Go Back!

Lastly, I like the idea of physically touching items. Hold it, and consider if it sparks joy, or rather if it’s of purpose to you in some way. If the item is sentimental, but you know it’s time to let go of the item, use that last physical touch as a goodbye. Of course, pass along unworn or still usable gear to fellow running friends who might need them—or even want to swap with you!—and recycle whatever you can. But once an item is in the donation bin, you can’t go back and remove it.

10 Categories of Gear

Maybe you want to tackle your gear in categories. Our test team has a template that we use to keep track of our gear. I’ve found it useful to parse gear out into categories and mentally breakdown items, so I wanted to share it with you. I’ve also used it as a packing list. Pick one category to work through at a time. Or, you can just pick a geographic area of your home. For example, one day is the closet or the dresser. Start even smaller by cleaning out one single drawer or even just one flat surface, like an end table. As a big planner sometimes to a fault, I’ve found I need to start before I have the perfect plan of attack. Go in with a good idea of what you want to accomplish, but it’s okay if your blueprint is a little fuzzy.

Tops: jackets, hoodies, vests, long sleeves, tanks, tees, singlets, sweatshirts, short-sleeve tops, warm-up tops, windbreakers, sports bras
Bottoms: tights, shorts, sweatpants, joggers, spandex, pajamas, loungewear, underwear
Apparel-type accessories: hats, gloves, caps, headwear, earmuffs, headbands
Sentimental items: medals, bibs, awards, trophies
Footwear: daily trainers, spikes, racing shoes, recovery sandals, flip flops, socks, compression knee highs, insoles
Medicine cabinet and nutrition: lotions, tapes, deodorants, muscle rubs, pain medications, gels, drink mixes, powders
Tech: earbuds, GPS watches, fitness trackers and wearables
Recovery tools: foam rollers, muscle scrapers, percussion massage devices
Non-apparel type accessories: headlamps, running lights, visibility gear, sunglasses, water bottles, hydration packs and vests
Bags: backpacks, running belts, drawstring and tote bags

And there you have it friends. "Spring cleaning" can benefit us in so many ways. So develop your game plan and get started. It will be worth the effort! On a side note, by cleaning out the things you don't need now, you'll be making room for some sweet new swag from the Bass Pro Fitness Series later. That's a win-win for sure!

Happy Running!