BASS PRO MIDWEEK MOTIVATION - Celebrate Freedom with a 5k

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about celebrating your Independence Day the Runner's Way. And of course that's with a 5k. Why the 5k? Well... there are some traditions that simply go together. Thanksgiving has the Turkey Trot. New Year's Day has the first run of the year. And when it comes to America's birthday, the Fourth of July 5K stands proudly as the second greatest running tradition in the country—second only to the legendary Turkey Trot. And just like the Turkey Trot, the Fourth of July 5k inspires family fitness and togetherness. That's why the number of participants at July 4th 3.1 mile runs surpass those of every other holiday except Thanksgiving. 

Speaking of thanksgiving, this year the tradition means even more because it’s the semiquincentennial anniversary of the Declaration of Independence. That's why we need to celebrate even more! And what better way to commemorate the 250th birthday of the United States than by running a 3.1 mile race with family and friends. This is one of the best ways to begin Independence Day in a way that honors freedom, faith, health, community, and gratitude. Before the fireworks light up the sky, before the backyard barbecues begin, and before the watermelon, homemade ice cream, and apple pie find their way onto our plates, we should make plans to start the party off right by lacing up our running shoes and getting out there early to beat the heat. 
If you're feeling especially motivated this Independence Day, you could always stretch your celebration from 3.1 miles into 17.76 miles as a tribute to 1776.

The good news? That's less than six 5Ks.

The bad news? Somewhere around mile 15, you'll probably start questioning your life choices, your math skills, and whether George Washington intended for anyone to celebrate quite this enthusiastically!

Still, if you finish, you'll certainly have earned that second helping of potato salad.

Speaking of second helpings of potato salad, let's talk about another reason that you should plan on running over the 4th of July long weekend. And I say over the long weekend because you'll need to put in a lot of miles over the three days of celebrating to compensate for the extra calories consumed. With that being said, let's look at the numbers and stats. 

People attending a 4th of July cookout typically consume between 3,000 and 4,400+ calories in a single day, which is up to 3 times the recommended daily caloric allowance. Depending on your normal intake, this can result in a surplus of 1,500 to 3,000 extra calories.

The breakdown below highlights how these extra calories add up across a single holiday cookout:

• Grilled Meats: A single cheeseburger with all the toppings averages 700 calories, while three hot dogs on buns can equal about 945 calories.
• Sides & Snacks: Just a 6-ounce serving of potato chips adds about 900 calories, and a standard cup of potato salad adds 250 to 440 calories.
• Alcohol & Drinks: A single traditional blended margarita can pack 500 calories, and a standard 12 oz can of soda adds 150 to 180 calories.

To burn off the extra calories consumed during a 4th of July cookout, a person weighing 160 pounds (73 kg) would need to run between 15 to 30 miles. That's five to ten 5k runs!!!!!!

For the purpose of this article, keep in mind that running burns roughly 100 calories per mile for an average-weight adult. 

So now let's look at the miles that need to be run to burn off those holiday favorites:

• Three Hot Dogs + Buns (945 cal): Run 9.5 miles.
• One Loaded Cheeseburger (700 cal): Run 7.0 miles.
• One Blended Margarita (500 cal): Run 5.0 miles.
• One Cup Potato Salad (350 cal): Run 3.5 miles.
• One Can of Soda (150 cal): Run 1.5 miles.

Now let's look at the miles that would need to be run for food intake scenarios:

• Moderate Splurge (+1,500 cal): Run 15 miles.
• Heavy Grazing (+2,500 cal): Run 25 miles.
• Extreme Indulgence (+3,000 cal): Run 30 miles.

That's a lot of 5k's right? But here's the deal. Since most people don't eat like this every day, the tradition of overindulging over the Fourth of July weekend most likely won't do much harm to our health. 

That being said, the tradition of running with family and friends every year is one that should continue and one that you should start if you haven't already as it’s so good for our mental and social health. After all, it's been shown that children who grow up running with their parents and friends have greater chances of reuniting annually. Which means, what begins as "just another race" becomes a cherished holiday tradition that can be passed down from one generation to another.

So, knowing that there's no better way to honor America's 250th birthday than by taking one step after another in the greatest country on earth, make plans to get out there with a smile on your face and thanksgiving in your heart. You’ll be so glad you did!

Happy Fourth of July—and Happy Running!