Bass Pro Midweek Motivation - Review the Basics

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about why it's a good idea to come back to the basics of running from time to time. This was something I was thinking about as I facilitated week one of another Couch to 5k six-week program earlier this month. As a running coach and the Wellness Coordinator for our local county health department, this is a program I've been teaching several times a year for many years and a program that must begin with a solid foundation of the basics of running. 

In addition to talking about things like proper footwear, we talk about proper form and breathing techniques. Now, if it's been a while since you thought about the way you breathe and if there might be tweaks to help with performance or tricks to make it easier, you're not alone. "How should I be breathing?" is one of the most common questions I receive. 

Which means this is something we should definitely be talking about whether we're new to running or have been running for a long time. After all, we should always be looking for ways to improve right? Especially with so many runs to train for in the Bass Pro Fitness Series of events. Check out their website to see the two new ones they've added for their 20-year celebration!!! It's gonna be a great year of running!

So without further ado, check out this informational article (with my two cents thrown in of course) published recently:

New Runners Are Breathing Wrong—Here’s How to Fix It

When you’re just starting, running can feel impossibly hard. Learning how to breathe will make it way easier.

Long-time runners often talk about the runner’s high—that euphoric state of flow in which it feels like all is right with the world and you can run forever. Non-runners find it an alien concept. Beginner runners might be even more baffled because, most likely, they are too busy struggling to breathe (never mind experiencing euphoria).

In part, that’s because breathing while running isn’t something newcomers are accustomed to doing, and it’s often the thing they’re doing wrong.

“It’s a skill,” says Bob Williams, a Eugene, Oregon, coach who has coached everyone from beginners to national champions. “It takes a while.”

I myself discovered this the first time I tried to run farther than 5K. Somewhere around the 6K mark, I was fatiguing, struggling for breath. Then suddenly, I felt an inrush of air into parts of my lungs I didn’t even know existed. I was instantly energized and able to keep going until, a couple of kilometers later, it was my legs, not my lungs, that told me it was time to quit.

At the time, I didn’t know what had happened. Now, I know that this was the moment when I learned to breathe more effectively.

Find the Right Breathing Rhythm for You

A big piece of effective breathing is to stay calm and take deep, full breaths. Many beginners breathe too quickly—sometimes as rapidly as inhaling on one step, exhaling on the next—a breathing rate that could easily be as high as 80 or 90 breaths per minute. “Managing your breathing can be difficult for those who don’t understand it,” Williams says. “They’re trying to breathe too fast.”(Photo: Johnny Zhang)

Breathing too rapidly means there’s not enough time to fully fill your lungs. Rapid, panting-style breathing is also a formula for hyperventilation, in which, even though you’re not getting as much oxygen as you need, you do manage to exhale so much carbon dioxide that your blood chemistry changes. The result: dizziness, seeing spots, and “ragged breathing,” in which your breathing is irregular, gasping, or otherwise uncomfortable.


To avoid this, reverse your initial inclination and slow your breathing, allowing deeper, more effective breaths. How much slower? Williams suggests taking three strides to fill your lungs, then two to exhale. That cuts you from 80 to 90 breaths per minute to something more like 32 to 36—far more effective.

The asymmetry between the recommended inhalation and exhalation is because it takes more effort, and therefore more time, to inhale than to exhale, adds Scott Christensen, head of coaching instruction for USA Track and Field.

Not that you actually need to count breaths and strides. Some coaches urge runners to do this, but that takes a great deal of body awareness—and is probably unnecessary except as a check to see if what you are doing is in the right ballpark. Charlotte Lettis Richardson, who has coached a wide array of high school and post-collegiate runners in Oregon, urges runners—especially new ones—not to overthink the rhythm of your breath. What she suggests is simply that before you start, you take a few deep, controlled breaths. “Try to relax,” she says. “I’m a big believer in getting to the start relaxed,” regardless of whether that’s the starting line for a race or the start of a training run. “Take a couple of deep breaths, relax your shoulders, then take off.”
Breathe Like an Opera Singer

Equally useful—and often challenging even to experienced runners—is learning to breathe diaphragmatically. This type of breathing, often called belly breathing, is probably what I discovered with that sudden inrush of air 6 kilometers into my run. If you are a trained singer or play a wind instrument, you probably already do it. If not, you likely do the reverse, called chest breathing.

Chest breathing involves relying heavily on the muscles of the chest to fill your lungs, often while tightening the abs to hold in the gut in an effort to look like someone from the cover of a romance novel. This impedes the diaphragm from doing its job, because the diaphragm is designed to draw air into the lungs by pulling downward toward the abdomen. It can’t do that if you are trying to suck in your gut, because there is then nowhere for your gut to go to get out of its way. (Note: Belly breathing still uses the chest muscles, but the diaphragm dominates.)

To see which you are doing, stand up, put your palm over your belly button and take a deep breath. If your hand moves up, you are chest breathing. If it moves outward, congratulations, you are belly breathing.

How to Find Your Belly Breath

Changing from chest breathing to belly breathing can be difficult, especially if you’ve been chest breathing for decades. For most people, it’s likely to take a good deal of practice. Start by lying on your back, again with your hand on your stomach. If you are lucky, you will now be belly breathing. If so, monitor what you are doing, then stand up and try to do it on your feet. From there you can proceed to walking and then running.

If, lying on your back, you are still chest breathing, stand up and bend over into a toe-toucher position. Don’t attempt a stretch, the goal is just to get into that bent-over position, from which most people simply cannot chest breath. Then try to do it on your back, standing up, etc.

Still struggling to find it? Williams has another suggestion. Practice by lying on your back with a heavy book on your stomach (to make it a little more difficult) while taking deep, slow breaths. (Don’t rush, or you’ll hyperventilate.) Breathing in through your nose, he says, should make this easier to do, though once you master it, you should be able to do it while breathing in through both your nose and your mouth. From that, graduate to standing in front of a mirror. Practice for several minutes every day for the first three weeks, he suggests, then three to five times a week until it becomes natural.
3 Tips to Breathe Better While Running
Start Slow (Even Slower Than You Think)

One of my coaching mantras has long been that beginners always run too fast. That’s because the first 30 to 60 seconds feel easy (mostly because it draws from anaerobic energy sources). Then reality sets in, and your breathing can’t keep up. No amount of belly breathing training will help if you’re breathing rapidly thanks to an aggressive starting pace. If this is you, start so slow that you’re almost walking.

Try the Run-Walk Method

It takes time for our bodies to adapt to running, and some form of a run/walk pattern might be the best way to do it. That will keep you from getting so overextended in any given bout of running that you can no longer control your breathing.

*30sec/30sec run/walk intervals is a great place to start if you're new to running. This also works well for runners wanting to run farther but find that they don't have the endurance to do it with no walk breaks. 

Relax Your Upper Body

Beginners often tend to flail their arms or carry them very high, often with clenched shoulder muscles. This, Lettis Richardson says, might interfere with getting deep, full breaths. (Even if it doesn’t, it’s going to make your shoulders and neck tired.) Not that experienced runners don’t often have the same problem. If you’ve ever observed a track practice, you may have heard coaches call out to a runner, “Relax!” or words to that effect. This is what they are talking about.

*This is a posture that even seasoned runners can find themselves in. Especially as they become fatigued. Check your form and check it often.

Avoid the Hype

If you search around, you’ll find all kinds of other advice, but most isn’t necessary. Nasal strips are making a comeback, for example, but for most people, they have no meaningful effect on running performance other than possibly making you feel good.

You can also find discussion threads advising runners to breathe in through their nose and out through their mouth (or some variant on that). The argument is that breathing in through your nose stimulates the release of the vasodilator nitric oxide in the nasal cavities, from which it enters the lungs and hence the bloodstream.

*This was something I was told to do decades ago when I was new to distance running. Needless to say, I don't do this anymore. Breathing in through your nose and out through your mouth is a common technique used for relaxation, stress relief (like the 4-7-8 method), and sometimes during exercise, as it helps filter air and release carbon dioxide efficiently, but it's best for calming; for intense activity, mixing nose/mouth breathing or even breathing fully through the nose (when possible) offers more oxygen, while nasal breathing generally promotes better sleep, focus, and overall oral health by humidifying air and engaging the diaphragm.

A recent Slovakian study, however, has found that this had no significant effect on performance (although the study focused on the number of reps one could do bench pressing, not on running). And the reality is that it is very difficult to run while breathing solely through the nose.

Perhaps the best wisdom remains a quote attributed to pioneering coach Arthur Lydiard: “Breathe through the mouth, breathe through the nose, suck it in through the ears if you can.”

And there you have it friends. Learning how to breathe well will pay dividends. But like everything else it comes with practice. So put in the work and you'll be "breathing easy" on all your runs. Happy Running!

Committed Training Pays Off

“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 NKJV

In a story published by The National yesterday, it was reported that PAPUA New Guinea distance runner Dilu Goiye clocked an outstanding 34 minutes and 21 seconds over the 10km World Cross Country Championship course at the Apalachee Regional Park in Tallahassee, Florida, United States, on Saturday.

Athletics PNG described his achievement as “the benefit of consistent training over an extended period of time.”

Gore, who has resumed training at Goroka’s National Sports Institute only a week after the Palau Games, was “the most committed to training last year and it was this consistency that earned him selection for the World Cross Country Championships.”

And, you know, as this story illustrates, committed physical training can reap a lot of rewards. Not only can it earn a person a PR (Personal Record), but committed and consistent exercise improves our health, our stamina, and even our mental clarity--all things that can help us serve God by serving others. Yet even at its best, working out touches only the outer man.

Which is the very reason Paul said, “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.” It was a reminder that a believer's first priority is to exercise the soul, since such training is of benefit both today and in the life that awaits us beyond the finish line.

You see, the benefits of physical exercise stop at the grave. And although running and working out can lengthen our life and greatly improve the quality of it, it cannot give us eternal life or teach us the way in which we should walk to live a righteous life. Godliness, on the other hand, affects "all things" and every part of our lives. Which is the very reason we must put in spiritual training each and every day to ensure that we live a life that honors God through reverence, obedience, and devotion—something made possible by reading the Scriptures and applying them to our lives, praying, and meditating on the Word. This is how we train spiritually and this is the commitment and consistency that comes with the greatest PR and reward... a Personal Relationship with Jesus and the godliness that leads to eternal life.

“But seek first the kingdom of God and His righteousness, and all these things shall be added to you.” Matthew 6:33 NKJV

So, seek Jesus first and above all else my friend. Set aside time for Bible study, prayer, meditation, and fellowship with other believers. Be committed and be consistent in your spiritual training knowing that these important disciplines will ensure that everything else will be added

Heavenly Father, thank You for reminding us that while it’s important to treat our bodies as temples and to honor You with them, it’s most important to exercise our spirits so we can grow in knowledge, perseverance, and the godliness that leads to eternal life. Help us to do this Lord that we might continually grow in our relationship with You. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Give Your Life as a Tribute to God

"Year after year, each visitor would bring his tribute: articles of silver and gold, clothing, weapons, spices, horses, and mules." 1 Kings 10:25 BSB

In a story titled “Endurance Runner to Enter Finger Lakes on “Run for America’” published yesterday, it was reported that endurance athlete Noah Coughlan is on the verge of making history as only the third person to traverse every U.S. state entirely on foot.

Coughlan recently completed his run across Vermont — his 42nd state — and entered New York near Hoosick, marking his 43rd state on his nationwide journey. His route through New York is expected to take him through Albany, Utica, Syracuse, Rochester, and Buffalo.

Coughlan is undertaking the effort as part of his “Run For America: A Tribute to the American People,” a solo endurance run honoring everyday Americans and military veterans while promoting unity and appreciation for the nation’s shared history. He runs alone, pushing a jogging stroller, carrying his supplies, and flying a large American flag.

Despite winter weather, physical fatigue, and the demands of long-distance running, Coughlan has continued forward, making personal connections along the way with World War II veterans, active-duty service members, elected officials, students, and members of the public…

As of late December 2025, Coughlan was well into the northeastern portion of his journey. He is expected to finish the continental United States in Oregon around May 2026, then run approximately 1,000 miles across Alaska before completing his journey across all 50 states on July 4, 2026, in Honolulu, Hawaii — coinciding with the nation’s 250th birthday.

And, you know, giving a tribute to a person or group who's deserving of it because of something they did or the status they hold is nothing new. Tributes in the form of money, goods, or labor were routinely made by one nation or ruler to another as a sign of submission or allegiance in the Old Testament times. For instance, during the reign of King Solomon, Israel was a dominant power, and many neighboring nations brought tribute to him, acknowledging his authority and seeking peace. The Bible tells us that "Year after year, each visitor would bring his tribute: articles of silver and gold, clothing, weapons, spices, horses, and mules."

From a spiritual perspective, the concept of paying or 'giving a tribute' can be seen as a metaphor for the believer's duty (that's us!) to honor God, the Ruler of the universe, with their time, talents, and treasures. Just as nations paid tribute to acknowledge the authority of a ruler, Christians are called to offer their lives as a living sacrifice to God, recognizing His sovereignty and lordship.

"I will give thanks to the LORD with all my heart; I will recount all Your wonders. I will be glad and rejoice in You; I will sing praise to Your name, O Most High." Psalm 9:1-2

 

This is something we do by giving thanks to the Lord with our whole hearts and fully giving of our time, talents, and treasures to make His great Name known (recounting all His wonders to the world) and to expand the Kingdom. After all, God owns everything and there's absolutely nothing we can give Him that He has not first given to us. In light of that, our tribute to God can only be our undivided devotion, a lifetime of service, and lips that continually sing praise to the Name of the "Most High." 

"Therefore I urge you, brothers, on account of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God, which is your spiritual service of worship." Romans 12:1

So, on account of God's great mercy and ultimate authority, vow to give your life as a tribute to Jesus my friend—by offering your body and your life as a living sacrifice, "holy and pleasing to God, which is your spiritual service of worship." Running the race for Him won't be easy. But continue pressing forward despite any obstacles, even if you have to do it alone, knowing it will be worth it in the end. 

Heavenly Father, thank You for reminding us that, in light of the great mercies you have graciously bestowed on us, we are to give our lives as tribute to You. Help us to do this joyfully Lord that we might never lose the strength to serve You and so that others would be inspired to seek You by our examples. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Steer Clear of Angry People

“An angry man stirs up strife, And a furious man abounds in transgression.” Proverbs 29:22 NKJV

In an international news story titled “Do you know who I am?' HOKA distributor CEO resigns after allegedly beating workers in abandoned church” that popped up on my feed yesterday, it was reported that The head of Joyworks&Co, the Korean distributor for running shoe brand HOKA, has stepped down after admitting to assaulting subcontracted workers.

CEO Cho Sung-hwan allegedly called subcontracted employees to an abandoned church building in Seongsu-dong, eastern Seoul, where he verbally and physically assaulted them. According to reports, Cho repeatedly slapped employees while shouting, “Do you know who I am?” He also reportedly kneed an employee in the face, with victims suffering fractured ribs, concussions and other injuries.

Cho initially claimed that the subcontractors were spreading false information and that the altercation involved physical contact by both parties, but later apologized.

“I sincerely apologize for the outrage and disappointment my inappropriate actions have caused,” Cho said in a personally issued statement. “This incident is entirely my fault and cannot be justified.”

“I am well aware that there is no justification for the use of physical force under any circumstances,” he continued. “But I failed to control my emotions in the moment and made an irreversible mistake. I offer my heartfelt apology to those who were hurt by my reckless behavior.”

Cho will resign from his post and withdraw from the company’s day-to-day management, Joyworks&Co announced in a statement on Wednesday.

And, you know, as this story clearly shows, people prone to anger (hot-tempered, furious) create unnecessary conflict (strife, dissension) and commit many sins—sins that have lasting consequences (to themselves and to those they unleash their wrath upon), even if a person truly repents. Hence the reason Solomon said, “An angry man stirs up strife, And a furious man abounds in transgression.”

 
You see, uncontrolled rage is destructive to relationships and to a right walk with God. An angry person—not a person who has occasional righteous anger but a person who is known for being antagonistic or hostile—actively and purposely causes arguments, divisions, and chaos in families, churches, companies, and communities. Their mere presence brings uneasiness and causes those around them to walk on egg shells.

Furthermore, the person who is notorious for their unchecked rage, is continually involved in crimes, conflicts, and wrongdoings, as their uncontrollable wrath leads them away from God's will and into repeated and multiple moral failings. 

“Make no friendship with an angry man, And with a furious man do not go, Lest you learn his ways, And set a snare for your soul.” Proverbs 22:23-24

This is the reason we are called to avoid angry people altogether, making no friendship with them, lest we learn their ways and take on their ungodly behavior—something that sets a snare for our souls. 

So, don’t allow yourself to be prone to anger or to associate with anyone that is unable to control their emotions my friend. Doing so will only cause trouble and heartache for you and for those around you. 

Heavenly Father, thank You for reminding us that angry people have little to no self-control and are dangerous to associate with for so many reasons. Help us to be discerning when choosing friends that we might not associate with those who are not at peace with You and therefore not at peace with themselves or their fellow man. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Avoid the Sin of Hate

“'You shall not murder.” Exodus 20:13 NKJV

In a disturbing story titled “Former pro runner charged with first-degree murder” published by Canadian Running Magazine on Tuesday, it was reported that Matthew Molinaro, the 2018 NCAA DIII 800m champion and former HOKA pro runner, was arrested for the premeditated murder of his ex's boyfriend on New Year's Eve. The victim was 26-year-old Milford, Mich., resident Peyton Bilbia.

According to media reports, Milford police began the investigation on the afternoon of Dec. 31 while conducting a welfare check at Bilbia’s home on the request of his girlfriend, who had not been able to get in contact with him. The police and fire department forced entry into the man’s apartment, where he was found dead with multiple stab wounds.

Detectives gathered evidence that pointed to Molinaro, 29, as a suspect; he was arrested that evening at a Royal Oak, Mich., club. On Monday, the Oakland County Prosecutor’s Office revealed the alleged attacker had previously been in a relationship with Bilbia’s girlfriend, who, earlier that month, had obtained a personal protection order against Molinaro…

Molinaro is currently being held without bond at Oakland County Jail; if convicted, he could serve life in prison without the possibility of parole. His probable-cause hearing is scheduled for Jan. 19.

“Whoever hates his brother is a murderer, and you know that no murderer has eternal life abiding in him.” 1 John 3:15 NKJV

And, you know, while most forms of murder are illegal and prosecutable by law, as they take the life of another human being created in God’s image, the Bible extends the definition of what it means to be a murderer to a higher level, saying that “Whoever hates his brother is a murderer.”

You see, to hate a brother is to murder him in our hearts… something that always precipitates the actual action. And although, we may not carry out the actual deed (because of cowardice or fear of punishment) as Molinaro unfortunately did, when we hold on to hate, we harbor extreme malice and hostility to the point that we wish that person were dead. 

This hatred is also shown when we ignore another person to the point that we treat them as if they were dead. Hatred, then, can be shown passively or actively. Either way, enmity with another person is deadly and is a direct violation of the commandment “You shall not murder.”


Spurgeon describes it this way, “Every man who hates another has the venom of murder in his veins. He may never actually take the deadly weapons into his hand and destroy life; but if he wishes that his brother were out of the way, if he would be glad if no such person existed, that feeling amounts to murder in the judgment of God.”

Furthermore, we know that no murderer has eternal life abiding in him: To live in the practice of murder—or to have a lifestyle of the habitual hatred of their brethren—is a demonstration that a person is not born again, no matter what they profess. Pretty scary isn’t it?

“‘But I say to you, love your enemies, bless those who curse you, do good to those who hate you, and pray for those who spitefully use you and persecute you,” Matthew 5:44

“who “will render to each one according to his deeds”:” Romans 2:6

So, refuse to fall into the trap of hating someone my friend, no matter how badly they might have hurt you. Pray for them instead, knowing that God is a righteous judge who will render to each person exactly what their life merits in the end, without favoritism or partiality. This will not only keep your heart free from the bitterness (which harms you in so many ways) that only leads to death, but will allow you to live a life full of joy. 

Heavenly Father, thank you for reminding us that hating someone in our heart is just as bad as killing their physical body. Help us to move past any hurts that we are still holding onto and to pray for those people who have caused them. Help us, Lord to remember that You see everything and that one day everyone will be held accountable for their deeds. It’s in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Skipping the Treadmill Could be Holding you Back

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 weather... again. With an expected high of 66 today and 65+ tomorrow (and a pretty decent extended forecast considering it's January), running on the treadmill might not be on your radar. But it should be if consistency and growth are on your resolution list for January, February, and March.

As someone who routinely does not run on the treadmill, I found what Matt Rudisill said in a recent article published by Runner's World not only interesting but something that might have even die hard treadmill avoiders (like me) considering hopping on the "mill" from time to time. Without further ado then, this is what he said (*with my two cents thrown in of course):

When the weather dipped below freezing for the first time this winter and the sun began to set at 4:30 p.m., I knew I’d have to leave my typical after-work miles behind. Cold weather and early darkness have always been an easy one-two punch to my running motivation.

I’d also long held another line in the sand: I didn’t run on treadmills—at least not since high school gym class. I took to calling myself a “purist” because I didn’t think running was worth it if it wasn’t outside in nature. I believed my cause was noble, but really, I was just piling up excuses not to run in the winter.

This year, I decided to treat treadmill running as an experiment designed to remove my usual excuses and see if I could stay consistent when the season changed. I set out to complete one to two easy runs per week over the course of a month and reflect on my experience to determine if treadmill running was, in fact, the key to consistency that I was missing for years.

My Initial Impressions Getting Back on the Treadmill

My experiment started after work in late November. I turned to one of the Bowflex treadmills we have at Runner’s World headquarters. Earlier in the day, my editor casually mentioned that my Apple Watch would sync directly to the treadmill for a more accurate reading, a suggestion that made me more excited to get started on my test.

I walked up to the treadmill and the first thing I noticed was that if I wanted to, I could put my Netflix password into the built-in monitor and watch the final season of Stranger Things while running. While this isn’t very advanced as far as treadmill features go nowadays, the shift from the bare-bones experience I remember from a decade ago in high school gym class amazed me.

I decided to go simple for my first run, tapping in with my Apple Watch and committing to a 30-minute easy effort with just a podcast to entertain me.

The run itself was good, but left me puzzled. I immediately focused on how each foot strike offered a different sensation than I was used to. After a minute of adjusting the belt speed, I settled into a pace that felt similar to my outdoor easy runs. What I found, though, was that the treadmill speed read a completely different pace than my outdoor runs. After 30 minutes at zero incline, I completed just 2.56 miles at an 11:51 pace with my heart rate right at my usual 150 beats per minute. That 11:51 average was nearly two minutes slower than my outdoor 10:00 easy pace, but I felt like I was right at my normal outdoor effort level.

Still, I walked away encouraged. I logged a run, avoided the weather, and felt great doing it.My experiment continued with more 30-minute easy runs over the next couple of weeks. Each one raised the same question: Why did an effort that felt identical to my normal 10:00 outdoor easy runs translate to a treadmill pace of well over 11:00 per mile? Adding to the confusion, my new watch (a Coros Pace 4) consistently recorded slightly longer distances than the treadmill itself displayed.

After my third run, I brought all my questions to a chat with Birmingham-based RRCA Level II- and USATF-certified run coach Alex Morrow, founder of Resolute Running. I described to him how, on the treadmill, I felt I was giving a similar effort to my outdoor runs, but was running at a significantly slower pace, and I asked him why he thought this was the case.

“When you’re outside and you’re running at an easy pace, you’re looking at the trees, you’re waving at other runners, and your mind gets to dissociate from what you’re doing,” Morrow says. “When you’re on a treadmill, there’s very little stimulation,” beyond your body moving.

Because I’d been running exclusively outdoors since high school, I was used to looking around at the cars as they passed by, the birds in the air, and any number of distractions along my route. As soon as I hopped on the treadmill, though, none of that was there to capture my attention. Right away, I locked in on the difference in every step, and became consumed by how far off my pace ended up being from what I expected.

Why I’ll Continue Treadmill Running Through Winter

Changing a long-held belief is tough, especially when it’s rooted in identity. “It’s like turning a battleship around,” says Morrow. “It takes time and it’s never easy.” In my case, the belief that “real runners” don’t use treadmills stuck around for years.Once I started running on one, though, I accepted it as a suitable tool for consistent running almost immediately. The hardest part of flipping my mindset wasn’t logging the miles or dealing with boredom, it was simply stepping onto the belt in the first place.

If you’re new to treadmill running, or have avoided it for the same reasons I did, my best advice is trying it with an open mind. Don’t worry if your pace looks slower than what you’re used to seeing outside. That mental hurdle of mine ended up not really mattering much. I let effort guide my runs, podcasts entertain me, and I judge my success based on time on feet rather than actual miles.

My biggest takeaway from the experience was consistency. According to Morrow, that’s where treadmill running becomes one of the most powerful tools a runner can use, especially in the winter.

Through my trial efforts, I realized I wasn’t frustrated with the treadmill itself, I was simply focused on learning more about my running. Curiosity helped me keep a steady schedule, and in just a few weeks, I’d already run more in the winter than I had in years.

“Consistency is so much more important than having one killer workout,” Morrow explains. “I would much rather you have four or five average workouts than three killer workouts.” That idea counters how a lot of runners think about training, especially when motivation dips. It’s flashy to chase breakthrough days in perfect conditions, but you build fitness by stacking days together, even when the circumstances aren’t ideal.

For runners who live in areas heavily impacted by harsh winter weather, the treadmill is a saving grace. “Something is always better than nothing,” Morrow says. “Jogging three miles on a treadmill is better than skipping your workout completely because it’s cold outside.”

When weather threatens to derail a week of training, the opportunity that a treadmill provides becomes crucial to your development as a runner. “Consistency creates physiological adaptations in your body that allow you to reach your goals,” Morrow says. Those adaptations include aerobic fitness development, running economy, capillary improvement, VO2 max increase, lactate threshold fitness, he continues. It’s adaptations like these that establish an excellent fitness base for marathon training.

Looking back on my career as a recreational runner, my biggest mistake wasn’t refusing to run on the treadmill, it was letting that ignorance cost me months of consistent running every year. Now, the excuses that held me back are gone. I’m looking forward to using the treadmill to not only knock out frequent easy runs, but conquer the occasional interval workout or speed session. Heading into the new year, I’m already in better shape than I’ve been in years’ past.

And there you have it friends. Consistency is a great reason to consider treadmill running. It can not only help you reach your physical goals but has another component that's totally underrated... the mental one. Treadmill running gives you staying power because it takes mental grit to overcome the boredom and monotony of remaining in the same place with no actual forward movement. A treadmill can help you train your mind which is a crucial element in reaching the finish line. So, consider this alternate form of training knowing that the bitter cold of winter (and ice) won't stay permanently gone.  Happy Running!

It Must be a Lifestyle

“Then He said to them all, “If anyone desires to come after Me, let him deny himself, and take up his cross daily, and follow Me.” Luke 9:23

In an interesting story published by Capital City Now out of Chicago yesterday, the writer said: Jacob Albert has been running since he was in high school. At first, it was just a way for him to stay in shape for soccer. Now, it’s turned into his biggest passion.

It’s a lifestyle,” Albert said. “[People are] always telling me I’m crazy for how much I run.”

Albert runs ultramarathons, which are as intense as they sound.

“An ultra is typically anything over a 50k, which is 31 miles,” he told WAND News. “There’s usually set distances, so there’s a 50k, there’s a 100k, there’s a 50-miler, a 100-miler.”

He does it because he loves it. When he’s running, it’s just him out there with no distractions.

“Sometimes in a hundred-mile race, after I get going, I kind of just zone out. Usually don’t even think about anything. I just go and it kind of works,” Albert said. “It’s usually just me listening to nature and observing what’s around me. I don’t really listen to music at all. I don’t have my phone on me, I just go.”

And, you know, when it comes to the way we live, the Bible is very clear that walking the walk of a believer is not something we simply do on Sundays but something we do all day, every day. Following Jesus must be a lifestyle, hence the reason Christ said “If anyone desires to come after Me, let him deny himself, and take up his cross daily, and follow Me.”

"Now the Passover of the Jews was at hand, and Jesus went up to Jerusalem. And He found in the temple those who sold oxen and sheep and doves, and the money changers doing business. When He had made a whip of cords, He drove them all out of the temple, with the sheep and the oxen, and poured out the changers’ money and overturned the tables. And He said to those who sold doves, “Take these things away! Do not make My Father’s house a house of merchandise!” Then His disciples remembered that it was written, “Zeal for Your house has eaten Me up.'" John 2:13-17 NKJV

This complete denial of self is what sets us apart and, if we’re doing it right, will cause people to say, “That person is crazy!” You see, true believers are known for their zeal that leads to actions such as the ones Jesus displayed when He drove the moneychangers out of the temple courts during the Passover. He did this to show His displeasure that the house of God was being turned into a house of merchandise—which spoiled the only place where Gentiles could come and worship.

Of this zeal (which is an intense passion, fervent devotion, and wholehearted eagerness for God, His purposes, or His house) we are to be known for, Spurgeon said, “Some men are eaten up with lechery, others with covetousness, and a third class with pride, but the master-passion with our great leader was the glory of God, jealousy for his name, and love to the divine family.”

So, let your lifestyle reflect that you are a true follower of Christ my friend. Like Jesus, be zealous for both the house and the family of God. Commit yourself to protecting both by exposing and removing any behavior or teaching that sets itself against the purity of God’s house and the worship practiced there.

Heavenly Father, thank you for reminding us that we are to guard the purity of God’s house and God’s people. Lord, when those practicing dishonesty or deceit come to lead people astray or serve as a roadblock for worship, give us courage to confront it and expose it. Help us to be known as crazy people that are zealous for the house of the Lord. It’s in your precious name we pray Jesus. Amen.
Happy Running!