BASS PRO MIDWEEK MOTIVATION - Avoid Heavy Legs

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about heavy legs, which is something that can be caused by training in the heat and humidity. Does that describe Bass Pro and Dogwood Canyon training right now or what? 

This was something I was thinking about on Monday as I took a much-needed break from running by doing some active recovery (pool work) exercises. I had run back to back long runs on Saturday and Sunday as part of my ultra marathon training, and I was feeling the effects big time. As I finished up Sunday morning (about 20 minutes slower than usual), I told my husband that my legs felt like lead and it was all I could do to walk it in. I felt so defeated. 

Thankfully, a day of rest had my legs and my mind refreshed and my Tuesday run went better than planned. 

So, here's the deal... it's not a matter of IF you will ever get heavy legs but just a matter of WHEN. Especially as the temps climb up again and your training plan calls for longer runs. Which is the very reason it’s a great time to talk about it!

But there’s good news! Heavy legs are a normal part of the training process—and understanding why it happens, and that it WILL happen, can help you train smarter, recover better, and arrive at the starting line feeling strong. 

So here's what you need to know about heavy legs:

There will come a point in your training cycle (if it hasn't happened already) when your legs don't feel light and springy anymore. Instead, they feel like they're made of concrete. Every step will seem harder than it should. Your pace will slow even though your effort increases, and you will begin wondering if you're losing fitness. 

You're probably not.

In fact, heavy legs are often a sign that you're doing the work necessary to prepare for long-distance running.

What Do "Heavy Legs" Feel Like?

Well.... every runner describes them a little differently, but here are the most common descriptions:

• Your legs feel sluggish from the first mile.

• Your stride feels shorter than normal.

• Climbing hills seems unusually difficult.

• Easy runs suddenly don't feel easy.

• You struggle to reach normal training paces.

• Your muscles feel full, stiff, or fatigued.

Heavy legs are different from soreness. They aren't necessarily painful—they simply feel tired and unresponsive.

What Causes Heavy Legs?

1. Training Fatigue (The Most Common Cause)

The number one reason runners experience heavy legs is accumulated fatigue. Every workout creates tiny amounts of muscle damage. As your body repairs itself, it becomes stronger. But when you're running four, five, or six days each week, fatigue builds faster than your body can completely recover. That's exactly what marathon training is supposed to do. Your body adapts during recovery—not during the workout itself.

2. Glycogen Depletion

Your muscles store carbohydrates as glycogen, which serves as your body's preferred fuel during running. After long runs or hard workouts, those stores become depleted. Without enough glycogen, your muscles simply don't have the same "pop." This is why runners often feel much better after several days of eating quality carbohydrates and allowing recovery.

*On a side note, don’t forget that your protein needs go up as you train too. With barbecue season in full force, this is a great time to view that burger as a recovery tool. Speaking of recovery…

3. Inadequate Recovery

Training breaks your body down. Recovery builds it back up.When recovery is lacking, fatigue accumulates quickly.

Common recovery mistakes include:

• Too little sleep

• Poor nutrition

• Not drinking enough water

• Skipping recovery days

• Running every workout too hard

4. Heat and Humidity

Missouri summers are no joke, especially in the Ozarks. This is something I talk about all the time. We don't just get heat... we get heat, humidity, and hills. But with that comes humility, so that's always a plus. 

Speaking of heat and humidity though, keep in mind that when the two of them rise, your heart has to work harder to cool your body. Blood is diverted toward the skin for cooling, meaning less oxygen reaches your working muscles.

The result?

Your legs often feel much heavier even though your pace hasn't changed. That's one reason summer is the perfect season to slow down, focus on effort rather than pace, and build aerobic fitness. This discipline also builds mental fitness which is a must-have for completing the race this fall. 

5. Strength Training

Many runners notice heavy legs the day after strength training. That's completely normal.

Squats, lunges, deadlifts, and hill work all create muscle fatigue that temporarily affects running performance. The key is scheduling hard runs and strength sessions wisely.

6. Poor Nutrition

Your muscles need:

• Carbohydrates for fuel

• Protein for repair

• Healthy fats for hormone function

• Vitamins and minerals for muscle contraction

Consistently under-fueling often leads to sluggish, heavy legs.

7. Iron Deficiency or Illness

If heavy legs continue for several weeks and are accompanied by unusual fatigue, dizziness, or shortness of breath, it may be worth speaking with your healthcare provider. Sometimes low iron levels, anemia, illness, or other medical conditions can mimic normal training fatigue.

How Can You Prevent Heavy Legs?

Prioritize Easy Runs

Not every run should be hard.

In fact, about 80% of your weekly mileage should be easy enough to hold a conversation. Remember what we learned from the tennis balls last week? 

Easy running develops endurance while allowing your body to recover between quality workouts.

Fuel Before and After Running

Eat carbohydrates before longer runs.

Within about an hour after finishing, aim to include:

• Carbohydrates to replenish glycogen

• Protein to repair muscles

• Fluids and electrolytes to replace losses

Recovery nutrition helps prepare your legs for the next workout.

Sleep Like It's Part of Training

The most effective recovery tool costs nothing. For real! Sleep is so underrated!!

During sleep your body:

• Repairs muscles

• Restores glycogen

• Produces growth hormone

• Reduces inflammation

Aim for 7–9 hours each night—and even more during peak training if possible. I will tell you from experience that getting enough sleep will pay dividends!

Don't Skip Recovery Days

Many runners think more miles always equals more fitness. It doesn't. Recovery days allow your body to absorb training. Sometimes the smartest workout is no workout at all. But, hey, if you're like me, and the thought of taking a full day off without doing anything is a stressor, hit the pool (I do aqua running several times a week) or find another low impact way to do some active recovery. 

Stay Hydrated

Even mild dehydration makes running feel harder. Drink consistently throughout the day—not just during your run. If you're sweating heavily, replace sodium and other electrolytes as well.

Build Strength Gradually

A stronger runner experiences less muscle fatigue late in races. Two short strength sessions each week can improve running economy while reducing injury risk.

How to Treat Heavy Legs

When your legs start feeling sluggish:

Slow Down

There's nothing wrong with turning today's planned pace into an easy effort.

Remember:

You don't lose fitness from one easier run.

You gain fitness by staying healthy enough to keep training.

Foam Roll and Stretch

Foam rolling can temporarily reduce muscle tightness and improve mobility.

Focus on:

• Calves

• Hamstrings

• Quadriceps

• Glutes

• Hip flexors

Gentle stretching after runs can also help reduce stiffness.

Walk

Ironically, movement often helps. A short walk increases circulation without adding significant stress. This is another form of active recovery. Easy walks, like sleep, are so underrated! Many runners find their legs feel noticeably better after a 20–30 minute walk.

Eat Well

Choose foods that support recovery:

• Lean protein

• Fruits

• Vegetables

• Whole grains

• Potatoes

• Rice

• Oats

• Greek yogurt

• Chocolate milk after long runs

Consistently eating enough is just as important as eating healthy.

Trust the Process

Perhaps the hardest part is recognizing that heavy legs don't necessarily mean you're getting slower.

Sometimes they mean you're getting stronger.

Every successful marathoner has experienced heavy legs. They're not a sign of failure—they're often evidence that you're putting in the work. The goal isn't to avoid fatigue altogether. The goal is to balance training with recovery so your body can adapt and become stronger.

And there you have it friends. As we continue preparing for this year's Bass Pro Marathon, Half Marathon, and Dogwood Canyon Trail Runs, remember that consistency—not perfection—is what gets runners across the finish line. Some days your legs will feel light. Some days they'll feel like lead. Keep showing up. Keep recovering well. Keep trusting the process. Because when race morning arrives, all those heavy training miles will have transformed into the strength and endurance you need to reach the finish line.

Happy Running!

Think About Good Things

“Finally brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything  praiseworthy—meditate on these things.” Philippians 4:8 NKJV 

In an astonishing story published by the BBC over the weekend, it was reported that the fastest runner to cross the Alps says it was an incredible experience.

Runner Sophie Woods became the fastest person to complete the 2,000km (1242-mile) Via Alpina ultramarathon beating both the men's and women's record.

Woods ran the route through storms, heat of up to 37C and dodged floods and wildfires across eight countries.

"Through the whole thing, I was only ever thinking about the day, the hour, the sort of minute that I was in", the runner told BBC Breakfast.

The previous record was 35 days and Woods did it in just 29, crediting ice cream slushies for helping her power through.

And, you know, in the same way Sophie’s thinking helped her endure storms, excessive heat, floods, and wildfires, Paul gives us a list of things to think about to help us overcome the hard times we will all experience as believers. 

He tells us to meditate, which means to fix our thoughts, on “whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report,” and virtuous and praiseworthy things.

Why? Because filling our minds with God's word, pondering Scripture, and muttering or reciting it quietly to ourselves at all times destroys the lies of the enemy and reminds us that God is the giver of our strength.

"'I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing.” John 15:5

You see, the world says that you and I can “power though” anything by our own strength, but the Word says that we are nothing without Christ. The Word reminds us that we are to abide in Christ so that we can think like Him and, therefore, not only discern His will but have the mental, physical, and spiritual strength to overcome the obstacles in our way to fulfill His will. 

So, think about good things by fixing your mind on the Bible and the truths laid out in it “through the whole thing” my friend. This is the only way to ensure that you can continue running the race until the very end.

Heavenly Father, thank You for reminding us that we can do nothing apart from You. Help us to not rely on our own strength, but to look to You at all times. Lord, cause us to understand that we have an enemy who attacks our minds at every opportunity in an attempt to get us to quit running the race. Which is the very reason we must train our minds to meditate on the Word all day, every day and to seek Your will above all else. It’s in Your precious name we pray Jesus. Amen.

Happy Running!

Be a Part of a Faithful Church

"I charge you therefore before God and the Lord Jesus Christ, who will judge the living and the dead at His appearing and His kingdom: Preach the word! Be ready in season and out of season. Convince, rebuke, exhort, with all longsuffering and teaching. For the time will come when they will not endure sound doctrine, but according to their own desires, because they have itching ears, they will heap up for themselves teachers; and they will turn their ears away from the truth, and be turned aside to fables. But you be watchful in all things, endure afflictions, do the work of an evangelist, fulfill your ministry." 2 Timothy 4:1-5 NKJV

As is the custom at our church after the first worship song is sung, the congregation was encouraged to step out of their pews and greet one another, especially those individuals that might be visiting for the first time. It was while doing this that my eyes and ears caught the interaction between my friend, Kyle, and a young family that I had never seen before.

"This is our first time coming to this church," the man said as his wife and two children looked on. "What can you tell me about this church? Specifically what makes it a good one?" As my ears perked up at the questions, I turned around and smiled at Kyle who could tell that I was getting ready to speak. "Well...." I began. "First and foremost, I will tell you that we are a Bible believing church who stands ten toes on the Gospel and won't compromise on the truths laid out in the Word no matter how offensive or outdated it might be to the world."

I then went on to say, "Oh, and we have a great kids ministry and some very active other ministries that you can get involved in." Later, after the introduction period ended, we had two baptisms that caused me to consider how blessed I was to be a member of a faithful church with a pastor who was unwilling to water down the Gospel in any way. 

You see, while it's great to belong to a church that has a great praise team or might have a hundred different programs, it's not a genuine "church" if it doesn't teach "truth" and "sound doctrine."

This is something that Paul clearly understood and a truth he wanted to pass on to Timothy-- a young pastor Paul was mentoring--before his death. Hence the reason he said, "I charge you therefore before God and the Lord Jesus Christ, who will judge the living and the dead at His appearing and His kingdom: Preach the word! Be ready in season and out of season. Convince, rebuke, exhort, with all longsuffering and teaching. For the time will come when they will not endure sound doctrine, but according to their own desires, because they have itching ears, they will heap up for themselves teachers; and they will turn their ears away from the truth, and be turned aside to fables. But you be watchful in all things, endure afflictions, do the work of an evangelist, fulfill your ministry."

In saying this, the Apostle Paul delivered an urgent final charge to his protege, Timothy, that echoes with timeless urgency for leaders today. Standing on the brink of his own martyrdom, Paul called upon the highest authority—God and Jesus Christ—to command Timothy to relentlessly preach the Word, regardless of whether the timing was convenient or difficult. 

This heavy warning stemmed from a sobering reality: a time was coming when people would reject sound doctrine, driven by "itching ears" to seek out comfortable teachers who would merely validate their desires rather than challenge them with truth. To combat this slide into modern myths, Paul outlined a clear blueprint for endurance. Leaders, he said, must remain sober-minded, willingly embrace hardship, share the good news, and fully complete the ministry they have been given.

"Woe to those who call evil good, and good evil; Who put darkness for light, and light for darkness; Who put bitter for sweet, and sweet for bitter!" Isaiah 5:20

And, as we can see by looking around, the time that Paul was talking about has come. People, in record numbers, are rejecting Biblical truth and true teaching. Because of this, they are flocking to "churches" and "pastors" who preach half-truths and outright incorrect doctrine that calls their evil deeds good and their good deeds evil. 

"These were more fair-minded than those in Thessalonica, in that they received the word with all readiness, and searched the Scriptures daily to find out whether these things were so." Acts 7:11

"praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints— and for me, that utterance may be given to me, that I may open my mouth boldly to make known the mystery of the gospel, for which I am an ambassador in chains; that in it I may speak boldly, as I ought to speak." Ephesians 6:18-20

Which is the very reason that it's never been more important for every believer to be a part of a faithful church. And to not only be a part of it, but to do their part in searching "the Scriptures daily" to ensure that "sound doctrine" is being taught and praying for their pastor every day to "boldly make known the mystery of the gospel" in a world that's growing increasingly hostile to the Truth of God's Word and to all those who preach it boldly.

"not forsaking the assembling of ourselves together, as is the manner of some, but exhorting one another, and so much the more as you see the Day approaching." Hebrews 10:25

So, make sure you're part of a faithful church my friend and doing your part to keep it that way. The "Day" that Paul spoke about is closer than it ever was and you and I will need one another to stay faithful until the end. 

Heavenly Father, thank You for reminding us that the most important thing that we are to look for in a church is that it teaches "sound doctrine" that adheres to the Truths laid out in the Bible and preaches the Word without fear of the world. Help us to understand Lord that we are all called to be evangelists and to fulfill our calling to share the Message of the Gospel that all would come to repentance and inherit eternal life by accepting Jesus Christ as their Savior. It’s in Your precious name we pray Jesus. Amen. 
Happy Running!

Avoid the Hottest Place

“‘Then He will also say to those on the left hand, ‘Depart from Me, you cursed, into the everlasting fire prepared for the devil and his angels:” Matthew 25:41 NKJV

In an astonishing story published by Canadian Running on Wednesday, it was reported that “Two Badwater rookies triumphed in the hottest place on earth, with the women's leader also capturing second overall.”

Max Jolliffe and Carmen Maria Perezboth broke course records this week at Badwater 135, the 135-mile (217 km) ultra held through California’s Death Valley, where runners race from the lowest point in North America to the trailhead below Mount Whitney.

Jolliffe, a 34-year-old from Costa Mesa, Calif., won in 20:53:41, becoming the first runner to finish Badwater in under 21 hours. Perez, 44, of San Juan de Requena, Spain, was second overall and the first woman in 21:05:32. Both were racing Badwater for the first time.

Death Valley is famous for being the hottest place on Earth, with the official world-record air temperature of 56.7 C recorded at Furnace Creek in 1913. This year, runners faced temperatures well above 40 C, including overnight, as they ran on hot, exposed pavement with long climbs.

And, you know, while Death Valley might be the hottest place on earth (with a record air temperature of 134.06 degrees Fahrenheit) and a place most people avoid, there is a place that’s even hotter… and that place is hell. And trust me when I tell you this. You don’t want to go there.

“But the sons of the kingdom will be cast out into outer darkness. There will be weeping and gnashing of teeth.’” Matthew 8:12 

“since it is a righteous thing with God to repay with tribulation those who trouble you, and to give you who are troubled rest with us when the Lord Jesus is revealed from heaven with His mighty angels, in flaming fire taking vengeance on those who do not know God, and on those who do not obey the gospel of our Lord Jesus Christ. These shall be punished with everlasting destruction from the presence of the Lord and from the glory of His power,” 2 Thessalonians 1:6-9

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

Why? Not only is hell a place with everlasting fire (way hotter than 134.06 degrees!) prepared for the devil and his angels, the Bible tells us that it is a place of sheer darkness where there will be “weeping and gnashing of teeth where those who rejected God (those whose names are not written in the Book of Life) “shall be punished with everlasting destruction” and be forever separated “from the presence of the Lord and from the glory of His power. “

To eleborate a bit more on what hell will be like and why you want to avoid going there at all costs, consider this explanation from Got Questions on What hell looks like: 

“The scriptural descriptions of hell are meant to emphasize the torment and suffering that will be experienced by those sent there. The “fire” may picture the wrath of God that is experienced by unbelievers in hell, whereas the “outer darkness” may picture the alienation from God’s love, mercy, and grace. Whether the vivid language is symbolic or literal, we can be assured that hell is a terrible, terrifying place. Possibly the most terrifying aspect of hell is its duration. The suffering is eternal. It has no end. For us, here and now, the concept of hell should drive us to the cross of Christ. It is only by repentance and faith in Christ that we can be saved from the wrath to come.

Hell, although we do not know exactly what it will look like, will be a place of unending suffering and torment from which there will be no escape. Therefore, now is the day of salvation. Now is the day for all to repent and believe the gospel. Now is the day for us to proclaim the good news that Christ has come to save sinners who trust in Him for forgiveness. Those who look to Christ now will be saved from the wrath to come.”

“He who rejects Me, and does not receive My words, has that which judges him— the word that I have spoken will judge him in the last day.” John 12:48 

So, knowing that hell awaits all those who reject Jesus and His words, choose to trust in Jesus today if you haven’t already my friend. This is the only way to ensure that you will spend eternity in heaven rather than hell, a place infinitely hotter than Death Valley with no point of return. 

Heavenly Father, thank You for making it very clear that there are only two places to go after we die—and by our choice to either follow You or reject You, we determine where that will be. Remind us Lord that You don’t send people to hell, they send themselves to hell by their rejection of Your Son, Jesus Christ. Help us to share this message with the lost so that no one would perish into eternal damnation on account that we did not warn them. It’s in Your precious name we pray Jesus. Amen.

Happy Running!

God has Satan on a Leash

“And the Lord said, “Simon, Simon! Indeed, Satan has asked for you, that he may sift you as wheat. But I have prayed for you, that your faith should not fail; and when you have returned to Me, strengthen your brethren.” Luke 22:31-32 NKJV

In a story covered yesterday by SILIVE, it was reported that “Giuseppe Priamo was running on a path along Capodanno Boulevard when a large dog without a leash or visible owner approached him, forcing him to stop his workout completely. The encounter left him shaken and concerned about the safety of other pedestrians, cyclists and children who frequent the popular recreational area.”

“I saw a big dog come out of nowhere with no leash, no owner. It was just walking,” Priamo said. “The dog looked at me, stopped and then it was trying to come at me.”

Priamo said he stopped running immediately, unsure how the dog would react. He said he stood still for several minutes, afraid that running might provoke the animal. Eventually, the dog’s owner appeared, along with another woman who also had an unleashed dog.

“I’m training for the Staten Island Half Marathon and this really just threw me off completely,” Priamo said.

The incident occurred in the lower boardwalk area near the parking lots in the vicinity of the Verrazzano-Narrows Bridge. After the encounter, Priamo said his nerves were rattled to the point where he couldn’t continue his training run.

According to Priamo, unleashed dogs are a recurring problem along Capodanno Boulevard….

“Be sober, be vigilant; because your adversary the devil walks about like a roaring lion, seeking whom he may devour.” 1 Peter 5:8

And, you know, while unleashed dogs are indeed a huge universal problem, you and I can be thankful that God has a leash on the devil, the one who “walks about like a roaring lion, seeking whom he may devour.” 

That means our enemy, the devil, can’t do anything to us that God does not allow. And before you say, “Why would God allow anything bad to happen to His people,” consider that God uses trials and troubles to grow, mold, humble, and shape us in ways that nothing else can. 

This is something we can see in the life of Peter. 

At the Last Supper, Jesus warned Simon Peter that a test of faith was coming by saying, “Simon, Simon! Indeed, Satan has asked for you, that he may sift you as wheat” This sifting meant the devil wished to shake Peter’s faith so forcefully that he would fall, proving that God’s faithful servant was lacking. And we know that God allowed this sifting to occur for Peter’s ultimate good and for the good of the Kingdom. 

“But he said to Him, “Lord, I am ready to go with You, both to prison and to death.” Then He said, “I tell you, Peter, the rooster shall not crow this day before you will deny three times that you know Me.‘“ Luke 22:33-34

“Then after about an hour had passed, another confidently affirmed, saying, “Surely this fellow also was with Him, for he is a Galilean.”But Peter said, “Man, I do not know what you are saying!” Immediately, while he was still speaking, the rooster crowed. And the Lord turned and looked at Peter. Then Peter remembered the word of the Lord, how He had said to him, “Before the rooster crows, you will deny Me three times.” So Peter went out and wept bitterly.” Luke 22:59-62

This may seem harsh until you consider that Peter’s pride caused him to trust too much in his own human strength—something we glean by his profession of steadfast immovability— saying that even if all the other disciples deserted Jesus that he would not. In fact, Peter was so adamant about his ability to remain fixed amid any opposition and that he would not desert Jesus that he declared he would follow Jesus into prison and even into death.

But we know that Peter’s trust in himself ultimately failed by his denial of Jesus for the third time, which caused the rooster to crow just as Jesus said would happen. The worst part, though, must have been seeing the look in Jesus’ eyes that confirmed what Jesus told him to be true. 
Peter’s pride kept him from understanding how easy it was to fall and he fell hard—something that caused him to weep bitterly. 

So, as you can see, Peter’s sifting was not a punishment, then, but a purification. The devil indeed sifted him as wheat by beating him down in the same way grain must be beat down, ground up and pulverized between heavy grinding stones or sharp steel teeth to remove impurities like dirt, small stones, and chaff.

This spiritual sifting removed Peter's pride and spiritual impurities, specifically by beating down his self-reliance and the "chaff” of his overconfidence. 

The sifting meant to destroy Peter backfired on the enemy (as it always does) and left Peter a changed man--a man with a deeper, humbler, and more mature trust in God. Thus proving that sifting is not a punishment, but a necessary purifying that serves to grow our faith and make us more like Jesus. 

So, don’t fear being sifted my friend. Jesus prayed for Peter--that his faith would not fail and that when (not if) Peter returned to Him that he would strengthen those around him because of the trial--and you can be sure that He will be praying for you too. And if Jesus is for you, there's no enemy (including Satan) who can defeat you.

And remember… sifting might not be a pleasant process but you can be sure that it will be a profitable one. 

Heavenly Father, thank You for reminding us that in the same way wheat must be beaten and broken down to separate the wheat (the useable) from the chaff (the unusable), we, as believers, must endure the same process if we are to be used. Help us to understand that times of hardship and testing are not only what grows our faith but shows it to be real. Lord, when we are being sifted, please remind us that Jesus is praying for us and that nothing can happen to us outside of your will. Help us to understand that anything you allow will ultimately work for our good and for Your glory. It's in Your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Join the Latest Challenge

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 temperature and tennis balls. Believe it or not, these two things have something in common this time of year. They both slow down your running pace.

Now, before you say that nothing good could come out of a slow running pace, consider the benefits of Zone 2 running.  

What exactly is Zone 2 running? Well... to put it simply, zone 2 running is the zone in which you can have a conversation, but not sing an entire tune. This equals running about 60 to 70 percent of your maximum heart rate and is a key workout on any training plan because it's the foundation of long-distance. It helps prepare your body to tackle races ranging from the 5k to the marathon--something that can be very handy as we move forward in training for the Bass Pro Fitness Series of events. 

Now, let's look at some of the benefits of Zone 2 Running...

1. Improves Aerobic Fitness

Zone 2 training teaches your body to use oxygen more efficiently. This increases your aerobic capacity, allowing you to run faster and longer before fatiguing.

2. Increases Fat Burning

At Zone 2 intensity, your body relies more heavily on fat for fuel rather than carbohydrates. Over time, this improves your metabolic flexibility and can help preserve glycogen stores during longer efforts.

3. Builds More Mitochondria

Mitochondria are the "power plants" of your cells. Zone 2 training stimulates mitochondrial growth and function, improving your muscles' ability to produce energy.

4. Enhances Endurance

Because you're improving your aerobic system, you'll be able to sustain exercise for longer periods with less effort.

5. Supports Recovery

Zone 2 runs are easier on the body than high-intensity workouts, allowing you to accumulate training volume without excessive fatigue or injury risk.

6. Improves Cardiovascular Health

Regular Zone 2 training can:

• Lower resting heart rate

• Improve stroke volume (how much blood your heart pumps per beat)

• Improve blood vessel function

• Support healthy blood pressure

7. Creates a Foundation for Faster Running

Many elite runners spend 70–90% of their training time in easy aerobic zones. A strong aerobic base allows you to get more benefit from speed workouts and races.

8. Lower Injury Risk

Since the intensity is relatively low, Zone 2 running places less stress on muscles, tendons, and joints than frequent hard workouts.

Aaaannnnd, here's where the tennis ball comes in. Did you know, per Runner's World, that many runners are now using tennis balls to help them get into Zone 2 and stay there? It's true! 

Apparently, the method popped up on social media back in 2022, when the ultrarunner Hellah Sidibe shared an Instagram Reel showing himself running along a residential street while bouncing a tennis ball on the ground. “I met a woman named Helen 4 years ago in Puerto Rico when I saw her running and dribbling a tennis ball,” he wrote in the caption. “After seeing her out a couple of times I finally got to ask her about it and she said she runs with it often because it keeps her mind busy.” He was training for the 100-mile Leadville Trail race at the time, and about a month later, he completed it with a time of 27:44:09. Amazing right? 

But lately, I learned as I investigated the trend further, running while dribbling a tennis ball or passing them back and forth between hands, has become a full-on trend, with runners posting their tennis ball method runs all across social media—and sharing about the beneficial results.

And here are just a few of the ones listed:

It slows you down. For runners who struggle to maintain an easy or recovery pace, the necessity of catching the tennis ball forces you to reduce your speed so you don’t stray too far while it’s airborne.

It prevents boredom. Many runners find themselves quickly losing interest and getting bored on easier runs that don’t present an immediate speed or endurance challenge to overcome. The focus required to avoid losing the tennis ball can help you enjoy the slower runs that might otherwise feel like a slog.

It keeps you cognitively engaged. Relatedly, as Australian health coach Ellice De Giovanni explained in a reel about the method, bringing a tennis ball along on her four-mile run made it feel fun and helped her form, mobility, and power.

Now comes an important question... How do you know when you're in Zone 2? Some of the easiest and most common ways are: 

• Heart rate: ~60–70% of max HR (some systems use 65–75%).
• Talk test: You can speak in full sentences without gasping.
• Effort level: About 3–4 out of 10.
• Breathing: Noticeably elevated but controlled.

For example, If your max heart rate is around 180 bpm, Zone 2 would roughly be 108–126 bpm (or slightly higher depending on the zone model used).

So, as you can see, Zone 2 running can benefit most runners who are training for a 5K, 10K, half marathon, or marathon. And also runners who want better cardiovascular health, who are returning to running after time off, or who want to improve their endurance without feeling constantly exhausted. 

Since a common mistake is running easy days too hard, many runners discover that true Zone 2 feels surprisingly slow at first (maybe even like walking briskly), but later find that consistent training in the zone often leads to faster paces at the same heart rate over time.

And there you have it friends, going slow has a lot of benefits whether it's intentional or caused by the crazy weather we have here in Missouri. So, grab a tennis ball and do it often. You'll not only stay in Zone 2 but you'll be giving your mind a workout along with your legs and that's a win for everyone. You can even bring your tennis ball with you when you run the Bass Pro Half or Full--but you might want to just keep it in your pocket this time as a reminder that all those slow runs will pay off with a fast finish time. Happy Running!

Measure Yourself Against God’s Standard

“Therefore you shall be perfect, just as your Father in heaven is perfect.” Matthew 5:48 NKJV

In an astonishing story titled “17-Year-Old Cooper Lutkenhaus Wins His First U.S. Outdoor Title in Dominant Fashion,” it was reported that “The rising high school senior capped off an incredible first professional season with a decisive win in the 800 meters.”

When interviewed later, Cooper talked about the previous season in which he became the youngest track star to sign with Nike, saying that this year might have been even more satisfying.

“I think this one might be a little more exciting just because, you know, I’ve been working all year for this,” he said. “I really wanted to be the U.S. indoor and U.S. outdoor champ. That was my main goal, you know, to be able to achieve that in front of such a great crowd.”

Reflecting on his first full season as a pro, Lutkenhaus gave himself a favorable grade.

“I would say [the season was a] 9.5 out of 10 if we’re going to go with a scale rating,” he said. “There are some things I really wanted to do this year that I missed barely, but I got a nice, shiny PR this year and won some big races so you can’t ask for much more…”

And, you know, while it’s one thing to give yourself a favorable grade for physical “performance,” it’s a whole other thing to give yourself a favorable grade for spiritual “performance.”

“for all have sinned and fall short of the glory of God,” Romans 3:23

You see, the Bible is very clear that God’s standard for a 10 out of 10 is to “be perfect, just as your Father in heaven is perfect.” The problem with that though, is that no one is perfect. Even on our very best day, we all sin and fall short of the glory of God.

“For whoever shall keep the whole law, and yet stumble in one point, he is guilty of all.” James 2:10

Furthermore, there are no “favorable grades” in the Kingdom because if you and I can’t achieve absolute perfection, we rate a zero… not a 1, not a 3, and definitely not a 9.5. Why? Because whoever stumbles in one point of the law, is guilty of breaking the whole law!

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.” Romans 6:23

“But God demonstrates His own love toward us, in that while we were still sinners, Christ died for us. Much more then, having now been justified by His blood, we shall be saved from wrath through Him.” Romans 5:8-9

This means that all who break the law, even by the smallest infraction, are worthy of death. But there’s good news! While we were still sinners, Christ died for us and gave us the gift of God which is eternal life in Christ Jesus our Lord. Do you get that? When we choose to accept Jesus as our Savior, we are “justified by His blood,” which means we appear before God just-as-if-we-had-never-sinned!

“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

“For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.” John 3:16

But it gets even better! You and I have been saved by grace through faith and not by our works, lest anyone should boast about their spiritual performance! God, out of His great love for us, freely gave up His only begotten son that whoever believes in Him should not perish but have everlasting life. That means we don’t have to be “good enough,” and never could be good “good enough” to earn God’s grace, but accept it by faith in Jesus. 

Is that amazing or what?

So, when reflecting back on your spiritual “performance,” remember that, by God’s standard (which is the only one that matters), we all fall short of perfection and would score a 0 out of 10 “if we’re going to go with a scale rating.” But, “by grace… through faith,”  we can accept the gift of God and be saved. 

Heavenly Father, thank You for reminding us that Your standard of being good is not like the worlds. Lord, help us to refrain from comparing ourselves to others, and thereby fooling ourselves into thinking we are better than we truly are. Help us to stay humble by always remembering that, without Your grace, we would be destined for hell. Thank You Father for the gift of Your Son and the eternal life He provided to all those who choose to trust in Hin. It’s in Your precious name we pray Jesus. Amen.

Happy Running!