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!

Jesus Restores Those Who Have Stumbled

“Peter answered and said to Him, “Even if all are made to stumble because of You, I will never be made to stumble.’” Matthew 26:33 NKJV

In a story titled “Fotyen Tesfay Averaged 4:59 Pace for a Marathon—and Ran the Second-Fastest Women’s Time in History,” published by Runner’s World Sunday, the writer said:

Fotyen Tesfay of Ethiopia ran an incredible 2:10:51 to win the Zurich Barcelona Marathon in Spain on Sunday, recording the second-fastest time in world history for a woman and the fastest-ever debut at the distance.

The 28-year-old was targeting the controversial world record of 2:09:56, set at the 2024 Chicago Marathon by Ruth Chepngetich of Kenya who is now banned from the sport until April 2028.

She entered the race with stellar credentials as the third-fastest half marathoner in world history (1:03:04, Valencia 2024), and having placed seventh in the 10K at the 2024 Paris Olympic Games and eighth at the 2025 World Athletics Championships. She worked with two male pacemakers on Sunday, covering 10K in 31:05 and the halfway mark in 1:05:05. She passed 30K in 1:32 and 40K in 2:03:31, as windy conditions started to take their toll on the group.

“Today was fantastic—not what I was expecting, but it is good,” she told the race broadcaster, according to World Athletics.

“My plan was to attack the world record but today there was a lot of wind, I was not able to push in the last part of the race. Today I did not succeed, but in the next marathon I would like to try for the world record.”

And, you know, as this story shows, a person isn’t always (for one reason or another) able to execute their best laid plan.

This was certainly the case for Peter who, in response to Jesus’ warning that the disciples would “stumble” because of Him said “Even if all are made to stumble because of You, I will never be made to stumble.” Peter’s plan was to stand firm and boldly proclaim his faith, even if he was the only one to do so.

But we know (Matthew 26) that Peter, in fact did “stumble,” despite his best-laid plan, and denied Jesus three times in the same night. And while that could have been the end of Peter’s story, the Bible tells us that (John 21) Jesus appeared to Peter after His resurrection while Peter was fishing on the Sea of Galilee.

After a miraculous catch of 153 fish, Jesus shared the fish and bread He had been preparing over a “fire of coals” with Peter and several of the other disciples on the shore. 

I can’t help but think that the sight and smell of the open fire must have reminded Peter of the night he denied Jesus (evoking feelings of guilt and sadness), the One who was now before Him and had proven Himself to be the Savior of the world. Which made what happened next so special.

“So when they had eaten breakfast, Jesus said to Simon Peter, “Simon, son of Jonah, do you love Me more than these?” He said to Him, “Yes, Lord; You know that I love You. “He said to him, “Feed My lambs.” He said to him again a second time, “Simon, son of Jonah, do you love Me?” He said to Him, “Yes, Lord; You know that I love You.” He said to him, “Tend My sheep.” He said to him the third time, “Simon, son of Jonah, do you love Me?” Peter was grieved because He said to him the third time, “Do you love Me?” And he said to Him, “Lord, You know all things; You know that I love You.” Jesus said to him, “Feed My sheep.‘“ John 21:15-17

By gently asking Peter three different times in three different ways “Do you love me?” Jesus made it clear that he didn’t hold Peter’s three denials against him. Jesus not only restored Peter, but commissioned him to lead and establish the early church—thereby showing that our stumbling doesn't have to define us when we repent and turn to Jesus. 

So, if your best-laid plan to faithfully follow Jesus hasn't turned out as you planned, take heart my friend. You're not alone. And rejoice that, in the same way Jesus restored Peter, Jesus can restore you too. 

Heavenly Father, thank You for being the God of second, third, and thousandth chances. Forgive us where we have failed you Lord and for the times we might have denied your name either by our words or by our silence. Restore us Lord and remind us that we were bought at an immeasurable price that we might, like Peter, live the remainder of our days on fire for You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Honor the Name of God

“‘You shall not take the name of the LORD your God in vain, for the LORD will not hold him guiltless who takes His name in vain.” Exodus 20:7 NKJV

In a story titled “A runner brushed her teeth at mile 20 of a marathon – here’s why it may have saved her race” published by Runner’s World Saturday, the writer said “You might want to add a disposable toothbrush to your race day packing list.”

Marathon lore says that there are two ‘truths’ on race day: you will question your life choices somewhere around mile 20 and you’ll become willing to try almost anything to get yourself to the finish line.

And now we can add a new contender to that list: brushing your teeth mid-race.

A viral Instagram reel from runner and content creator Annie Tran shows her running this year’s Tokyo Marathon and pulling out a disposable toothbrush – what she calls a new ‘race day kit’ essential. The video’s on-screen text recommends packing one as a ‘secret’ for not hitting the wall at mile 20 and for ‘negative splitting the last part of the race’. Tran’s reaction is immediate and enthusiastic. ‘My god that was so nice,’ she says in the voiceover. ‘This is officially a race essential. Every breath I’m taking feels really fresh now.’

And, you know, as I read this story, I was once again grieved by the flippant usage of God’s name—something that’s become so common that the term “oh my God” was given its own acronym (OMG). 

But you can be sure that no matter how acceptable it’s become to take the name of the Lord in vain, the Bible condemns the practice, saying “You shall not take the name of the LORD your God in vain, for the LORD will not hold him guiltless who takes His name in vain.”

This forbiddance of the misuse of God's name, which represents His holy character, means avoiding irreverent, false, or trivial use of His name in speech, oaths, or actions, and not falsely claiming to speak for Him or using His name to justify evil.

Furthermore, additional ways a person takes the name of God include:

Profanity/Blasphemy: Using God’s name in empty, vain, or cursing manners.

False Oaths: Swearing by God's name to a lie or breaking a promise made in His name.

Misrepresentation: Claiming to represent God while acting in ways that contradict His character.

Hypocrisy: Professing to be a follower (taking the name Christian) but willfully and habitually  failing to obey His commands or living a worldly life. 

Selfish Gain: Using God’s name to justify personal, selfish, or commercial motives, such as in false teaching. 

“Oh, magnify the LORD with me, And let us exalt His name together.” Psalm 34:3

So, knowing that breaking the third commandment carries severe consequences, make it your goal to magnify the Lord and “exalt His name” in both word and deed my friend. Treat God’s name as holy that you might not take His name in vain in any way, shape, and form. 

Heavenly Father, thank You for being a God who is so deserving of our reverence, honor, praise, and worship. Lord, help us to live in such a way that we bring glory to your Name and inspire the lost to seek You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

God’s Standards Never Change

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

In a story titled “World’s easiest marathon? ‘Woke’ LA race gives runners medals at mile 18,” published by The Times earlier this week, it was reported that participants of the iconic LA Marathon were allowed to bow out early while still receiving a medal, on account of unusually high temperatures.

“If you’re having a tough day and want to end your race before [mile] 26.2, you can choose to take the turn at mile 18 and head into the finish line early,” the McCourt Foundation, which hosted the event, said on Friday. It made the decision as forecasters announced temperatures of 30.6C (87F) in the city, a near-record for the time of year.

The foundation, which raises money to find cures for neurological conditions, told runners: “There is no shame in making a smart decision for your body. You will still receive your finisher medal and any challenge medal you’ve earned, and your official race results will be updated at a later date to reflect your time and mileage.”

While some embraced the decision as a necessary safety measure, others mocked the news. “People who don’t finish the marathon can identify as people who do finish the marathon,” said Lisa Cusack, a Los Angeles Republican official. The New York Post accused the race of going “woke”.

And while “woke” has many definitions, it is often used to describe someone who is overly politically correct, self-righteous, or who imposes liberal, far-left ideologies on others. It can also be defined, as in this case, a company or organization that has gone overboard to make their events accessible to all at the detriment of others. Hence the reason The New York Post accused the race of going “woke.” And rightly so. 

You see, allowing runners to bow out at mile 18 made a mockery of all the marathon stands for (hard work, grit, and the determination to press on despise all conditions) and allowed those runners who didn’t want to “push themselves” to stop early (aka take the easy path) and still receive a medal along with those who chose the difficult path and didn’t let “a hard day” keep them from making it to the actual 26.2 mile finish line.

“Enter by the narrow gate; for wide is the gate and broad is the way that leads to destruction, and there are many who go in by it. Because narrow is the gate and difficult is the way which leads to life, and there are few who find it.” Matthew 7:13-14

Thankfully, God’s standards are anything but “woke” and will never ever change. For this reason, many people will choose to avoid the narrow road (and take the 18 mile finish), because “difficult is the way which leads to life, and there are few who find it.” 

"Jesus said to him, “‘You shall love the LORD your God with all your heart, with all your soul, and with all your mind.’" Matthew 22:37

Furthermore, the rules and requirements to reach God’s finish line have not and will not never change, no matter how “difficult” someone thinks those standards might be and regardless of their requests that the standards be changed to accommodate them.

You see, obtaining the reward of eternal life requires strictly adhering to the rules and finishing the race. It requires not merely saying you follow Jesus, but living in such a way that shows that you love Him with “all your heart, with all your soul, and with all your mind." 

Why? Because there is no other way—something Jesus made abundantly clear when He said, “I am the way, the truth, and the life. No one comes to the Father except through me.”

Did you get that "except" part? That means there are no exceptions... not even one. There is only ONE way to the Father, and that's "by the narrow gate." 

So, knowing that there is only ONE way to salvation and that the road to heaven is a difficult one, vow now to stay in the race until the end my friend. Although “many” will choose the broad or easy road, stay the course and you’ll be richly rewarded in the end for doing so. 

Heavenly Father, thank You for laying out the race rules so that we will have no excuse for the consequences that come from taking the easy path. Lord, no matter how difficult the race becomes, help us to stay the course until the very end and inspire others to do the same so that we will take hold of the prize of eternal life. It’s in your precious name we pray Jesus. Amen.

Happy Running!

We are all Called to Be Watchmen

“‘So you, son of man: I have made you a watchman for the house of Israel; therefore you shall hear a word from My mouth and warn them for Me.” Ezekiel 33:7 NKJV

In a story titled “Runner calls 911 after 9-foot-9 alligator nears school bus pickup in Florida,” published by CBS12 Florida News last week, it was reported that:
— A large alligator got a little bit too close to a school bus pick-up on Thursday.

According to the Hillsborough County Sheriff's Office, a 9 foot 9 alligator wandered a little too close to a school bus pickup in Seffner near East Wheeler Road.

A nearby runner who was running near the area spotted the gator and quickly dialed 911.

Deputy body camera footage shows the trapper catching the thrashing gator, then pulling it into a cage.

The sheriff's office said a licensed trapper was able to remove the gator; fortunately, no one was injured.

And, you know, in the same way the runner who just happened to be in the area and, upon spotting danger, sounded the alarm by stopping to call  911, we, “as believers,” are called to stop and sound the spiritual alarm when we spot danger. In other words, we are called to be “a watchman” for God's people—remembering that, like the watchmen of old, we will be held accountable if we see “the sword” and don’t blow the trumpet. 

“‘Son of man, speak to the children of your people, and say to them: ‘When I bring the sword upon a land, and the people of the land take a man from their territory and make him their watchman, when he sees the sword coming upon the land, if he blows the trumpet and warns the people, then whoever hears the sound of the trumpet and does not take warning, if the sword comes and takes him away, his blood shall be on his own head. He heard the sound of the trumpet, but did not take warning; his blood shall be upon himself. But he who takes warning will save his life. But if the watchman sees the sword coming and does not blow the trumpet, and the people are not warned, and the sword comes and takes any person from among them, he is taken away in his iniquity; but his blood I will require at the watchman’s hand.’” Ezekiel 33:2-6

Spiritually speaking, that means you and I have been tasked with the mission of continuing the work of “the watchman,” who was called to not only warn wicked people of the judgment and destruction that would come their way unless they turned from their evil ways, but to urge believers to stay faithful and avoid falling into the ways of the wicked. 

To understand the enormity of the responsibility that was passed onto us, consider this… if the watchman failed to warn the people, he was personally responsible for the blood (lives) lost. However, if he faithfully blew the trumpet and the people did not repent, they would die in their sin, but the watchman would have delivered his own soul.

In this way, God emphasized individual responsibility, and made it clear that He takes no pleasure in the death of the wicked but desires their repentance. 

So, knowing that we, as watchmen, have a responsibility to sound the "trumpet" of God's Word to the whole community, let us never fail to share the Truth when we are called to speak my friend. After all, it’s our duty. 

Heavenly Father, thank You for giving us your Word and your Spirit to help us discern the times and to detect impending danger when it’s present. Lord, help us to be bold when prompted to speak that we might fulfill our duty as a faithful watchmen, and in doing so, prevent anyone on our watch from going to hell. Give us an urgency to act today Lord, knowing that tomorrow may be too late. It’s in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Sprint into Spring

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 video that’s gone viral. In the almost mind-blowing footage posted on Instagram earlier this week, you can see 81-year-old Kenton Brown completing the 200m sprint in a age defying 29.7 seconds.

Amazing right?

What’s even more amazing is that Kenton Brown didn't start sprinting until the age of 66 and continues to compete at an elite level. Known for his speed in the 80-84 age group, he came close to the M80 world record of 29.15, missing it by just 0.55 seconds.

Think about this, although Kenton was six decades older than Usain Bolt was when he broke the 200m Olympic and World Record with a time of 19.30 seconds at the Beijing 2008 Olympics (He later improved this to a world record of 19.19 at the 2009 World Championships), Kenton was only 10.4 seconds slower.

As you can see, then, sprinting can be done at every age (taking the proper precautions) and offers significant health benefits, including improved cardiovascular fitness, muscle and bone strength, enhanced metabolic function, and better mental health. The high-intensity, short-duration nature of sprinting makes it a time-efficient workout that helps counteract the natural effects of aging. And who doesn't want that? 

Sprinting can even help long distance runners (that’s good news to all you Bass Pro half and full runners!) as sprinting regularly has been shown to improve long-distance race times by enhancing running economy, building muscular power, and increasing lactic acid threshold. It forces the body to recruit fast-twitch muscle fibers, improves cardiovascular efficiency, and allows runners to maintain a faster pace for longer with less effort. 

Amazing right?

Now back to the Key Health Benefits...

• Cardiovascular Health: Sprinting strengthens the heart and lungs, improves circulation, and helps lower blood pressure and cholesterol levels. It increases VO₂ max (maximum oxygen consumption), a key indicator of fitness and longevity.

• Muscle and Bone Strength: The explosive effort involved activates fast-twitch muscle fibers, which are typically underused in steady-state cardio and decline with age. This builds muscle mass (especially in the glutes, hamstrings, and core) and places healthy stress on bones, stimulating bone remodeling and helping to prevent osteoporosis.

• Metabolic Function and Weight Management: Sprinting is highly effective for fat burning due to the "afterburn effect" (Excess Post-exercise Oxygen Consumption, or EPOC), where the body continues to burn calories long after the workout is over. It also significantly improves insulin sensitivity and glucose control, reducing the risk of type 2 diabetes.

• Hormonal Balance: This form of intense exercise stimulates the natural production of human growth hormone (HGH) and testosterone, which are vital for muscle repair, fat metabolism, and overall vitality, helping to combat age-related declines.

• Brain and Mental Health: Sprinting increases blood flow to the brain and stimulates the release of neurotransmitters and growth factors like Brain-Derived Neurotrophic Factor (BDNF), which improve cognitive function, memory, focus, and mental resilience. It also releases "feel-good" endorphins and endocannabinoids, which can reduce stress, anxiety, and depression.

• Enhanced Athleticism and Mobility: Maintaining the ability to move quickly and powerfully improves balance, coordination, and reaction time, which are critical for functional independence and preventing falls as you age.

Getting Started Safely

Regardless of age, it is crucial to approach sprinting with caution, especially if you have been sedentary. And it’s very important to warm up before attempting to sprint. 
And, lastly, it’s important to remember that “sprint” is a relative term. Sprinting is going as fast as you can… however “fast” that is. Don’t compare yourself to someone else as everyone’s “sprint” will be different. 

• Consult a Healthcare Professional: Before starting any new high-intensity exercise regimen, consult with a doctor or physical therapist to ensure it aligns with your individual health needs.

• Warm-Up Thoroughly: Always begin with a proper warm-up, including 5-10 minutes of light cardio (like jogging) and dynamic stretches, to prepare muscles and prevent injury.

• Start Gradually: For beginners, start with very short sprints (10-20 seconds) at 60-70% effort, with plenty of recovery time (walking) in between.

• Focus on Form: Maintain proper form: look straight ahead, keep shoulders relaxed, and use powerful arm swings.

• Listen to Your Body: Avoid overtraining and pay attention to any signs of fatigue or discomfort, ensuring adequate rest and recovery.

• Consider Alternatives: If running is a concern due to joint impact, sprint intervals can also be done on a stationary bike, rower, or even with sled pushes to build strength first. They can also be done on an elliptical or even when aqua running. Simply set aside 30-60 seconds periodically when you pick up the pace. 

And there you have it friends. Spring is almost here! And I don't know about you but I'm racing full speed towards it and the warmer temperatures the new season will bring. Which makes "sprinting into spring" an activity that could very well help us all gain those fall PR's. So, whether you're 18 or 80, lace up your shoes and get out there for some sprints. You'll be glad you did! Happy Running!