Don’t Miss Out

“‘Not everyone who says to Me, ‘Lord, Lord,’ shall enter the kingdom of heaven, but he who does the will of My Father in heaven. Many will say to Me in that day, ‘Lord, Lord, have we not prophesied in Your name, cast out demons in Your name, and done many wonders in Your name?’ And then I will declare to them, ‘I never knew you; depart from Me, you who practice lawlessness!’” Matthew 7:21-23 NKJV

In a story titled “‘I Kept Going’: How the Final Official Finisher of the Boston Marathon Motivated Herself to End Strong” published by Runner’s World on Tuesday it was reported that Carlie Siegel crossed the line in the nick of time on Marathon Monday to get under the 5:36 p.m. cutoff time.

When Carlie Siegel crossed the finish line at the 130th Boston Marathon on Monday, she had mixed emotions. She was proud of how she overcame multiple trips to the medical tent for low glucose during the race, and how she proved to herself that she was mentally tough enough to make it to Boylston Street, finishing in 6:13:29.

But the end was bittersweet. Siegel crossed the line at 5:35 p.m.—nearly six minutes after the cutoff time to be counted as an official finisher of the race, which is 5:30 p.m. She got her medal, but she missed out on earning a star for finishing one of the seven World Marathon Majors.

Or so she thought.

Siegel found out the next day that the Boston Athletic Association (BAA) had extended the cutoff time to 5:36 p.m. Race organizers made a mid-race adjustment on Monday once they learned that not everyone had crossed the start line by 11:30 a.m., as expected. To ensure all participants had a full six hours to complete the course, the BAA extended the cutoff time by six minutes since the final person to cross the start line did so at 11:36 a.m. (This year, the race went from four to six starting waves, so the BAA made a one-time exception to make sure it went smoothly.)

When Siegel, 38, learned the news on her flight back home to Florida, she started crying...

And, you know, while Carlie shed tears of joy at learning that she had been counted as an official finisher of the 130th Boston Marathon, there will be many people on judgement day that will shed tears of shock, sadness, and disbelief when they hear the words “I never knew you; depart from Me, you who practice lawlessness!” These will be people who genuinely thought they were saved by their motivation to do good works, but in the end will find that they weren't really saved at all. 

You see, these people are those that assumed they would be counted as “official” followers of Jesus because they prophesied in His name, cast out demons in His name, and did many wonders in His name. They even called Him ‘Lord, Lord” but, in the end, they will be denied entrance into the kingdom of heaven because they did not have a relationship with Him. 

“For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, not of works, lest anyone should boast.” Ephesians 2:8-9

And while this might sound harsh, consider that  works can do absolutely nothing to save a person. And claiming to know Jesus can do absolutely nothing to save a person. The Bible is clear that it’s ONLY by putting a persons faith in Jesus Christ that they are saved and ONLY by putting their faith in Jesus Christ that they will be counted as ‘official finishers’ of the race, and worthy of entering into heaven and claiming the prize that awaits every true believer.

“'If you had known Me, you would have known My Father also; and from now on you know Him and have seen Him.’” John 14:7

So, don’t miss out on the greatest event of all time my friend. Crossing the finish line of the Boston Marathon is a great thing indeed, but it will pale in comparison to crossing the final finish line and entering into the presence of Jesus to hear those words, "Well done, good and faithful servant." And that will only happen if you know the Father because you have known the Son. 

Heavenly Father, thank You for reminding us that not everyone who says they know You will be known by You. Help us to understand that only those who place their trust in You will be saved, no matter how many good works they do in Your name. Thank You for making the qualifications into heaven so clear that no one can claim they didn't know. It's in Your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Aim to Run for Life

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 130th Boston Marathon that was held on Monday. John Korir of Kenya set a new Boston Marathon men's course record of 2:01:52 and Sharon Lokedi set a record in the women's division, winning in 2:18:51. Amazing right? The winning times just keep getting faster and faster!

And while some people might say that running success is measured by the time on the clock, I would say that running success is measured by the miles a person is able to complete over a lifetime.

Consider Amby Burfoot, who won the 1968 Boston Marathon with a finish time of 2:22:17. At 21 years old, he was the first college student to win the race and the first American to win in 11 years. Now, at the age of 79, he completed the 2026 Boston Marathon in a time of 5:17:16. That's what I call exciting! 58 years of running is quite an accomplishment physically and mentally. 

If this has you saying, "Wow, I'd love to be running like that in my later years," you're not alone. That's one of my top goals. Which is the very reason I train differently now than I did in my 20's, 30's, and 40's. If this is one of your top goals as well, check out this article titled "How Can I Stay Fit and Run for Life?" in which Amby, prior to this year's Boston Marathon, shared a few things he’s learned over the years that have ultimately led to his longevity. He started by saying, "Identify what you love about running, get in a groove, and keep coming back to it." Great advice right? And here's what else Amby had to say... 

Run Lots. Some Days Hard. Other Days Easy. Back when I won Boston, I was running 110-to-120 miles a week. Lots of long, slower runs with some intensity mixed in. If I were to do it over, I’d probably try running a bit less. I think I could have achieved the same results with about 70 percent of the training.

Greatness, Single-Minded Focus: I grew up in the era of sex, drugs, and rock-and-roll, and I didn’t do any of those things. I was completely dedicated to running. I ran about seven miles every morning and nine miles every afternoon. I was committed to getting better.

Favorite Workout: Back then it was a 15 miler through apple orchards and nature preserves. We got faster as the run progressed so it was pretty hard by the end. But the run was always enjoyable and in a great environment. My training was the antithesis of the metrics-based interval training that took hold a bit later on. We just went out and ran—it was a beautiful thing.

Keep Fueling Simple. It amazes me how many nutrition and hydration products there are these days. Back then, we hardly consumed anything outside of maybe a little water. Although we suffered a lot, we were still pretty fast. Nowadays, I like to take a few gels, especially the kind with caffeine. But I still keep it simple.

Eat Clean. I’ve always been a bit of a food “faddist.” For a while, I was an ovo-lacto vegetarian [eggs but no meat] and ate tons of carbohydrates. When I was running hard, I’d inhale tubs of ice-cream and it burn it off immediately. As I’ve aged, I’ve realized the importance of protein in my diet. Nowadays, I eat less carbs and a lot more protein. Eggs, Greek yogurt, and fish are all staples of my diet; I’ll even occasionally eat chicken. But I still don’t eat red meat.

Mental Strength: We didn’t really talk about “mental fitness” in 1960s. I grew up in a very small community. No one ever told me I would be successful so I was always kind of stunned by winning anything. Eventually confidence builds and success leads to more success. Proving yourself to yourself is really special.

Play to Your Strengths. I learned early on that I didn’t have top-end speed or a fierce kick. I developed my whole racing strategy to punish people early so there wouldn’t even be a “race” at the end. I dared people to suffer as much as I was willing to suffer.

“Recovery” Is Smart Training. While there is a lot of hype about various recovery modalities—from foam rolling, to cupping, to compression, to ice, to heat—there is not a lot of conclusive evidence supporting any of them. Far more important is understanding your body’s natural rhythms and cycles and designing your training accordingly: How many easy days do you need after an intense day? How many weeks can you train hard before taking a break? How often can you race? If you listen to your body and are honest with yourself, you’ll be able to answer these critically important questions.

Transitioning Out of Competition: In 1976, I gave it one last shot at making the Olympic team. I finished maybe ninth or tenth. At that point, I had given my all to the sport for over 10 years. I felt I had left it all out there—not just in that race but in my entire career—and I had no regrets. Hanging up the racing shoes wasn’t that hard.

Amateur Running: I love it! The 120-mile-a-week weight on my shoulders was lifted. I got back into running for the sheer joy of it.

Longevity: Eat right. Sleep. Listen to your body. Don’t be afraid to run less. Right now I only run about 25-30 miles a week.

Running and Writing: The only thing I’ve ever tried to do is to be authentic. There’s been a bit too much fluffy writing about running throughout the years. I just try to paint an honest picture of what it’s like to be a runner and to train hard.

Latest Book: It’s called First Ladies of Running. So many women were doing incredible things for the sport in the 1970s, really transforming it. I was shocked no one had compiled all these stories in a book. So I did! Even though I’m not biologically their “contemporary,” I grew up with these women. I saw them at the Boston Marathon every year. We ran together. I have tremendous respect for them and felt their stories should be documented.

Life-Long Love Affair: What’s really important to me in my running career is not that I won the Boston Marathon. It’s that I’ve run the same Thanksgiving Day road race the last 53 years and I’ve still got a foot in the game and I am leading a healthy lifestyle.

We get so obsessed in running with muscle fibers and cardiac health and we think it’s our nutrition or foot strike or length of our Achilles that is important—but I don’t think any of those things are that important. What’s important is establishing a sound emotional relationship with the sport. If you can keep running…it’s like an old friend. You can revisit, evolve, and recommit in a different way. An old friend that yields massive benefits.

And there you have it friends. Those are some amazing tips from a man who knows a thing or two about running. As long as you're running, you're winning. Which means if you want to be a winner, you'll need to train like one, think like one, eat like one, sleep like one, and recover like one. This is the best way to ensure that you're able to run for life. Happy Running!

Patience Pays Off

“To the Chief Musician. A Psalm of David. I waited patiently for the LORD; And He inclined to me, And heard my cry.” Psalm 40:1 NKJV

In a story titled “Unreal! John Korir Destroys 15-Year-Old Boston Marathon Course Record, Running 2:01:52” published yesterday, it was reported that Korir defended his title from 2025, winning by nearly a minute.

For the second consecutive year, John Korir surged in the Newton hills and ran unchallenged over the final 10K to win the Boston Marathon. The Kenyan bettered not only his winning time from last year but also the course record with his 2:01:52. Korir took an astounding 1 minute and 10 seconds off of the previous course record of 2:03:02, set by Kenyan Geoffrey Mutai in 2011 when runners enjoyed a strong tailwind for much of the race…

Korir ran patiently early in the race as Germany’s Hendrik Pfeiffer and Americans Ryan Ford and Alex Maier most often fronted the pack. The pace was solidly in the 2:03 range early on, but the more difficult part of the course was still to come.

Korir’s first real move was to reel in Ethiopia’s Lemi Berhanu, the 2016 Boston winner who surprisingly took the lead just before halfway, which he passed in 61:43. Korir overtook Berhanu three minutes later, then eased back, allowing Milkesa Mengehsa, Talbi, and a few others to join them. Boston first-timer Mengesha then took a solo lead early in the Newton hills, but Korir easily chased him down in the 20th mile. A 21st mile of 4:36—which includes Heartbreak Hill!—gave Korir a solo lead that he only increased to the end.

Korir earned $150,000 for his win and a $50,000 bonus for breaking the course record.

And, you know, in the same way Korir’s patience paid off in breaking the course record and claiming the prize, our patience pays off in the form of deeper faith and a greater trust in God.

“There is a way that seems right to a man, But its end is the way of death.” Proverbs 14:12

You see, as David clearly understood, every believer will (not might) go through difficult parts in their spiritual race. And when (not if) they do, they have two choices… they can sprint ahead and do what seems right to them (but in the end leads to death) or patiently wait upon the Lord, knowing that He hears their cry. 

“Trust in the Lord with all your heart, And lean not on your own understanding; In all your ways acknowledge Him, And He shall direct your paths.” Proverbs 3:5-6

And while this patient waiting can be difficult at times, it helps to remember that the cry of a believer is so precious to the Lord that He inclines His ear for their sakes, not for His. After all, the God of the universe is not hard of hearing. The deep love that God shows for us in this simple act helps us to also remain patient when the answers we seek or the deliverance we pray for is either detoured, delayed or denied, knowing that the God who hears us will direct us to the path that’s best for us.

"And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown." 1 Corinthians 9:25

So, if you're running through a difficult part of life's course today, don't give up my friend--and don't lean on your own understanding. Patiently wait on the Lord and follow the path He has laid out for you. Your patience will pay off when you keep the faith and claim the "imperishable crown" that awaits all those who trust God, press on and finish the race.

Heavenly Father, thank You for making it abundantly clear that You hear us when we cry and that You care for us. Help us to understand this Lord when we can't comprehend the detours, delays, and denials of this life. Help us to continue running the path that's laid out by You until we reach the end. It's in your precious name we pray Jesus. Amen.

Happy Running!

Make the Choice to Belong

“But as many as received Him, to them He gave the right to become children of God, to those who believe in His name:” John 1:12 NKJV

In a story titled “Nike Removes Controversial Sign in Boston That Read, ‘Runners Welcome. Walkers Tolerated’” published last week, it was reported that after online backlash, the brand took down the sign on Newbury Street that was put up ahead of the Boston Marathon.

The sign, which has since been taken down, was up at Nike’s Newbury Street location ahead of Boston Marathon weekend, and it’s been criticized online for being exclusionary.

On Friday, Nike released a statement about the sign: “We want more people to feel welcome in running—no matter their pace, experience, or the distance. During race week in Boston, we put up a series of signs to encourage runners. One of them missed the mark. We took it down, and we’ll use this moment to do better and continue showing up for all runners…”

As expected, the internet reacted to Nike’s ad verbiage accordingly. One guy made his own poster that said: “No matter the speed, forward is a pace,” noting they’re immensely proud of their very own 6-hour finish time and of having raised more than $21,000 for Dana-Farber.

So many people seem to forget that when they talk about Boston’s exclusivity. Some runners are there to race. Some runners are there to finish. Some runners are there to raise life-changing money. All of them belong on the course.

And, you know, when it comes to belonging, there’s no greater thing that a person could ever belong to than the family of God—an exclusive benefit bestowed on all be those who make the choice to receive Him and believe in His name.

“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

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

But, unlike the Boston Marathon that has more than one way to gain entry onto the course (running a qualifying time, running for an official charity, using an international tour operator, or through specific, limited partnership programs), the Bible is clear that there is ONLY ONE way to the Father and that’s through faith in Jesus Christ. This is an offer that, you can be sure, is open to everyone regardless of their pace.

“For by grace you have been saved through faith, and that not of yourselves; it is the gift of God,not of works, lest anyone should boast.'" Ephesians 2:8-9

This means there’s absolutely nothing that a person can do to qualify for entry into heaven outside of accepting Jesus as their savior. You see, salvation is a gift of God. There’s no work we could ever do to earn it, no work we could ever do to repay it, and no work we could ever do to make us worthy of receiving it. Hence the reason we can never boast in anything we have done but only in what Christ has done for us.

Is that amazing or what?

So, if you have not trusted Jesus as your Savior, I urge you to do it today my friend. It will be the best decision that you ever make in your life. It will not only ensure that you are on the exclusive course that leads to eternal life, but will ensure that you will reach the finish line and hear those words “Well done good and faithful servant… Enter into the joy of your Lord.”

Heavenly Father, thank You for making it clear that there is only ONE way to heaven. Thank You, Lord, that we don’t have to be good enough to get there on our own, but that we get there by the gift of grace that was freely given to us through the death, burial and resurrection of your son Jesus Christ. Help us to understand that there’s nothing we could do to earn it so we cannot boast about anything, except for your grace and your goodness. Help us to live our lives so on fire for You in thankfulness for that that we inspire others to join us in this race. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Prevent Spiritual Dehydration

“A Psalm of David when he was in the wilderness of Judah. O God, You are my God; Early will I seek You; My soul thirsts for You; My flesh longs for You In a dry and thirsty land Where there is no water.” Psalm 63:1 NKJV

In a story titled “Runner rescued from Western States Trail after reporting dehydration” published Tuesday, it was reported that a runner was rescued from the Western States Trail after reporting to Placer County Sheriff’s Office that he was dehydrated, cramping and unable to continue.

PCSO said that dispatch received a text-to-911 message from a runner who said he was on the Western States Trail, east of Michigan Bluff and needed help.

CAL FIRE NEU responded and hiked almost two miles before locating him.

The difficult and rugged terrain resulted in a request for aerial assistance, PCSO said.

A hoist operation was conducted with a rescue specialist being lowered to the runner. He was secured, hoisted from the trail and then flown to Foresthill.

PCSO said he was taken to a local hospital.

“As we head into the warmer months, it’s important to stay prepared on the trails. Bring plenty of water, know your limits, and always have a reliable way to call for help,” officials said.

And, you know, while dehydration can certainly render a person unable to continue their physical race, spiritual dehydration can have the same effect on a believer. Which is the very reason, believers must “stay prepared” and address thirst early and frequently.

This was something David wrote about in Psalm 63 while in the Judean wilderness, likely while fleeing from his son Absalom’s rebellion (2 Samuel 15–17), or possibly earlier while being pursued by King Saul. Whatever the cause, we know that David was physically exhausted, lonely, in danger, and experiencing a "dry and thirsty" period—as can be gleaned by his words, “My soul thirsts for You; My flesh longs for You In a dry and thirsty land Where there is no water.”

But we can see that David was prepared. In fact, before stating his problem (overwhelming thirst), David said, “O God, You are my God; Early will I seek You.”

As every runner knows, the time to drink in water is not after they’re thirsty but before. A good runner anticipates the conditions of the race and prepares accordingly beforehand so they can prevent dehydration from occurring 

And you can see this is exactly what David was set on doing. He knew the road before him would be difficult and seemingly devoid of any refreshing. Hence the reason he sought God early and would continue seeking Him—so much so that his spiritual thirst manifested in a physical thirst that demanded quenching.

So, if you’re in a day or season of  “wilderness” when life is exceptionally hard, be sure to prevent becoming spiritually dehydrated by seeking God (through prayer, Bible study, and meditation) early and seeking Him often my friend. This is the only way to ensure that you will be able to finish the race set before you. 

Heavenly Father, thank You for reminding us that You are the living water that’s overflowing in every situation that we could ever find ourselves in. Help us to seek You early and often Lord that we might avoid becoming spiritually dehydrated and finish the race set before us. It’s in your precious name we pray Jesus. Amen. 
Happy Running!

Believers are Called to Pray

“Therefore I exhort first of all that supplications, prayers, intercessions, and giving of thanks be made for all men, for kings and all who are in authority, that we may lead a quiet and peaceable life in all godliness and reverence. For this is good and acceptable in the sight of God our Savior, who desires all men to be saved and to come to the knowledge of the truth.” 1 Timothy 2:1-4 NKJV

In another all too familiar story titled “Avid runner stabbed and shot in string of random attacks allegedly carried out by repeat offender,” published Tuesday, it was reported that a 40-year-old avid runner was stabbed and shot during a string of attacks in Georgia.

Lauren Bullis, 40, was identified as one of the victims in Monday's string of attacks in DeKalb County, Georgia. Police arrested 26-year-old Olaolukitan Adon Abel on Monday following the back-to-back incidents.

"It is apparent to us that this was a completely random attack," Brookhaven Police Chief Brandon Gurley said Monday.

The timeline of the terror began at approximately 12:50 a.m. Monday, when DeKalb County Police discovered a woman shot multiple times on Wesley Chapel Road. She later died from her injuries, police said. Authorities have not identified her.

The violence then shifted to Brookhaven, where a man was ambushed and shot several times while sleeping outside a business center on Peachtree Road. He remains in critical condition.

The spree reached a horrific conclusion around 6:50 a.m. on Battle Forest Drive. There, 40-year-old Bullis was found both shot and stabbed in a vicious attack. Witnesses, police said, reported seeing a man standing over her before he fled the scene. Bullis did not survive her injuries.

Bullis' social media accounts showed that the 40-year-old Georgia woman was an avid runner, posting photos of participating in recent races.

In a Facebook post, her cousin, Lee Renfroe, wrote that Bullis was "such a special person."

"My cousin Lauren Bullis was brutally murdered in a series of violent attacks in the Decatur GA area," he wrote. "We love you and miss you Lauren. Please say a prayer for our families as well as the families of the other victims. I don’t even know how to completely put my thoughts together right now."

And, you know, although we should definitely pray for the families of the victims, we should also commit (as the Bible commands us) to praying daily for “all men, for kings and all who are in authority" that we may lead quiet and peaceable lives “in all godliness and reverence.” We are not merely to pray though. We are to make supplications and intercessions, with the “giving of thanks”

To understand what that means exactly, we must first understand that supplication and intercession are intense, earnest forms of prayer to God Almighty. Supplication, as defined, is a humble, desperate petition often for one's own urgent needs or the needs of believers, while intercession is standing in the gap to plead on behalf of others, particularly for the unsaved or to reverse the effects of sin. Both are considered powerful spiritual acts and are our greatest spiritual weapons.

You see, at its core, the fight before us is a spiritual one and can’t be fought with carnal weapons. This is the very reason that the people of God are called and commanded to fervently pray for those in authority. You can be sure that winning this spiritual battle is crucial if we are to ever see this trend of lawlessness and senseless crimes change—because change starts with those in authority making biblical laws, biblically enforcing those laws, and then extending the full punishment that comes from breaking those laws. There is no other way.

This truth is made clear when we consider that this crime could have been prevented if Abel, who is a repeat offender, had served his full sentence and gotten the full mental health evaluation and treatment that was merited.  Furthermore, investigators believe the suspect would have continued to kill if he had not been apprehended. Scary right? Now we can only pray that he’s imprisoned for life so that no one else gets hurt.

So, don’t fall into the trap of not praying for “all” those in authority just because your party affiliation or beliefs don't align with theirs my friend. The command to pray for those in authority has nothing to do with the way we "feel" about someone else but everything to do with ensuring that our leaders make choices that lead to safety and justice. "For this is good and acceptable in the sight of God our Savior, who desires all men to be saved and to come to the knowledge of the truth.”

Heavenly Father, thank You for reminding us that each and every believer is called to pray for those in authority from the bottom to the top. This means we are to pray for our local leaders, our state leaders, our federal leaders and our President as well, regardless of their party affiliation. Help us to understand that prayer has the power to change all situations and that prayer is is our greatest weapon. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - The Benefits of Gratitude

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about gratitude. This was something I was thinking about yesterday before heading out on my normal morning run which was anything but "normal."

You see, before lacing up my shoes, I had to make sure that my dear husband and favorite running partner was all set up for my absence. Just one week post-op from his second knee replacement, I prepared his ice machine and then opened up the windows beside his chair to bring some of the "outside" in to him. "You may not be able to get out there for a while," I told him. “But at least you can feel the breeze, smell the fresh air, and hear the birds chirping as the sun comes up.” We both smiled at that, knowing that only runners would understand the fascination and drive to be in the great outdoors at a time when many people are still sleeping.

As a runner whose had her fair share of injuries throughout the years, I'll tell you that I'm always thankful when those inevitable setbacks don't happen in the spring or fall which, like most runners, are my favorite times of the year to run. Quite honestly though, I've learned to be grateful for every run at this point in my life--even the ones that are ugly and painful. Because this is the deal... I don't HAVE to run (none us do), I GET to run. And for that I choose to practice gratitude each and every day, knowing that being thankful for being able to log a few miles not only makes my mind better but it makes me better.

In fact, believe it or not, science shows that "gratitude can make you a better runner" as laid out in an article published by FLEET FEET. And while this is something I talk about a lot, it's something worth talking about again. There are so many benefits to developing a "practice of gratitude." Running better is just the tip of the iceberg.

But without further ado, check out what the writer had to say (*with my two cents thrown in of course):

The running world is full to bursting with obsessively researched workouts to lower your times, nutrition tips to fuel your body, and recovery methods to help you do it all again tomorrow. In fact, the process of developing faster, stronger athletes has become so exact that training often resembles a science.

Runners can use VO2 Max and training paces to predict race times to the nearest tenth of a second. Shoes are engineered to propel the body forward as efficiently as possible. Nearly every step you take can be carefully calculated to achieve the optimum end result. So why not prioritize and practice mental health training with the same vigor?

Truthfully, the role of the mind in race performance is anything but straightforward. Every season, some of the most talented and dedicated athletes step up to the start line after months of perfect training, only to come up short.

Mentality plays such a crucial role in the ability to compete and perform, but training the mind to assist instead of sabotage is a daunting task. It’s too much to expect that the average runner has the time, funds, or even desire to work with a sports psychologist or mental coach. Luckily, there is a simple process to start exercising the mind to improve your training, and it begins with being grateful.

Gratitude as a personal practice

Gratitude is often reduced to a feeling, as opposed to a practice. There are benefits to feeling thankful, but when gratitude is implemented as a practice it actually has the power to create positive physical change.

A 2010 study conducted by UC Davis found that practicing purposeful gratitude has been shown to trigger a 28 percent reduction in perceived stress, 23 percent lower levels of the stress hormone cortisol, 7 percent reduction in inflammation bio-markers, 25 percent reduction in dietary fat intake and 16 percent lower diastolic blood pressure in comparison with not practicing gratitude.

Think about that for a second. All of these physical factors that have the power to boost athletic performance are significantly improved by simply practicing gratitude. In short, gratitude can have the power to boost training and performance.

The key to using gratitude to improve your training is to write it down. Keeping a training log is a common practice among runners, and the concept of a gratitude journal is largely the same.

Tracking the things that make us feel grateful allows the mind to create a cycle of positive thinking. Having the ability to look back over what creates feelings of thankfulness is not only a good way to reinforce positive habits, it is crucial to using gratitude as a tool to improve training.

Start by keeping a weekly journal of the events and actions that make you feel grateful. Log everything running-related, but also take time to log the little life moments that bring gratitude. Not only will this help foster a more positive mindset, but the process of logging gratitude can help spark progress toward goal achievement.

In the same study by UC Davis, participants who kept gratitude journals over a period of 10 weeks showed significantly more progress towards short-term, performance-based goals in comparison to their counterparts who did not log gratefulness.

For runners, rough training days are inevitable and keeping a positive outlook on progress is not always easy. Having a gratitude journal to remind yourself of the reasons you are grateful for running will make it easier to get back into a positive headspace.

The benefits of sharing gratitude with others

Another tool to put gratitude into practice is, believe it or not, the thank you letter. The relationships we keep have a huge impact on our feelings of happiness and wellbeing, which all contribute to our ability to perform physically.

Leading gratitude researcher, Dr. Martin E.P. Seligman of The University of Pennsylvania, has shown that writing a letter of gratitude to people in our lives who have not yet been properly thanked for their kindness causes a significant uptick in our feelings of happiness.

Using letter writing, in combination with journaling, is a simple yet effective way to harness the power of gratitude and improve our day-to-day training.

Fleet Feet recently interviewed Dr. Julianne Holt-Lunstad, a professor of psychology and neuroscience at Brigham Young University. During a discussion about loneliness during the time of COVID, Dr. Holt-Lunstad explained how fostering the positive relationships in our lives was crucial to maintaining mental health.

“Expressing gratitude [to others] will elicit a more positive response in return,” says Holt-Lunstad. “It creates an upward spiral instead of a downward spiral and can reduce loneliness.”

Essentially, letting the people in our lives know that we are grateful for them not only brings happiness, but it strengthens relationships and helps us break cycles of negative thinking.

Running is what brings us joy. It is an escape at the end of the day, a challenge to constantly pursue, a reward for pushing our limits. How amazing is it that we can help ourselves become better athletes by thanking the people who help us run?

Try making a list of the people who have helped you along your running journey. Think about the first coaches you had, the friend who dragged you out the door for your first jog, the partner who took care of dinner so you could squeeze your miles in. Next time you log your gratitude, write a letter to someone who has made your running possible. Thank them for their impact, no matter how small it may seem...

Take some time, write it down, thank the people around you and let gratitude guide you along the journey to becoming the runner you want to be.

And there you have it friends. Developing a "practice of gratitude can not only make you better in more ways than one, but can elicit feelings of gratitude in others. And, if you ask me, that’s a win in so many ways. So, before you head out the door today, write down a few things you’re grateful for. It will be the start of an upward spiral that will have you smiling all day.

Happy Running!