Be Intentional about Sharing the Good News

“Jesus said to him, “I am the way, the truth, and the life. No one comes to the Father

except through Me.” John 14:6 NKJV

Before I set out on my morning run yesterday in a busy city where I was attending a work conference, I prayed that the Holy Spirit would lead me to a nice trail where I could spend some alone time with the Lord. And I was not disappointed. 

After meandering through a couple different neighborhoods, I saw a sign that read Malcolm Terrace Park with an arrow pointing me in the direction to where I just knew I was supposed to be. My first thought on arriving there and seeing a trailhead just past the park entrance was “Oh Lord, thank You so much for the answered prayer.” 
I smiled as I stepped onto the trail, and continued smiling as I traveled further down the gravel path and became surrounded by nature. Enveloped by the noises of the birds and the forest creatures, I was overcome with emotion that the Lord loved me so much that He would personally arrange to have some quiet time with me. This time and setting was so precious, in fact, that I didn’t want to keep it to myself. So when I got back to the hotel, I told the front desk so they could tell others. 

The staff thanked me and revealed they had no idea that a walking path (that was something I discovered on the way back), a park, and a trail were that close to the hotel. When I checked in the day before, the only suggestion they had for me was to drive to a local lake—a round trip that would substantially cut into my run time. 
So you can imagine how happy I was after they vowed to pass that information on to other runners who were looking for a place to get away while staying at the hotel.

And you know, while it’s one thing to be intentional in sharing new exercise routes and options with someone, many believers are not intentional about sharing Jesus Christ. 

“And He said to them, “Go into all the world and preach the gospel to every creature.” Mark 16:15

But here’s the deal. Each and every believer is commanded to tell others about the saving grace of Jesus Christ. This is of utmost importance, especially in the day and age we live where many people are told that there are many trails or roads to eternal life.

But Jesus made it very clear that this was not true when He said, "I am the way the truth and the life and no one comes to the Father except through me.” That means that Jesus is the ONLY route to salvation. 

So don’t be afraid to share the message of the gospel, my friend. Because while discovering a new path is good news, discovering the ONLY path to eternal life is the best news that anyone could ever receive! But how can they discover it if we aren’t intentional in talking about it?

Heavenly Father, thank You for loving us so much that You would not only provide a way to salvation but, by the indwelling of the Holy Spirit, but a way for us to have unhindered fellowship with You. Lord, give us a boldness to share the Gospel at every opportunity that we might do our part in making heaven full. It’s in Your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Plan a Running Adventure

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let’s get started by talking about running adventures. Now if that has you reflecting back on what you did over the 4th of July weekend, that’s awesome. This is a great chance to remember the feeling of doing something new and building on it by looking for new opportunities to experience more running adventures.

This was something I was thinking about yesterday while out running in a new place due to attendance at a work conference. My original plan, on the advice of the young lady who checked me into my hotel, was to drive to a nearby lake and run around the trail. But when I got into my car early in the morning and put the address into the GPS, I realized that the time it would take to get to that lake (which was longer than what I was told) and the time it would take to get back would not allow me to get in a sufficient run. So I smiled, put by key in my pocket, and headed out to see what I could find.

Initially, I found myself running along a sidewalk adjacent to a busy roadway, which was disconcerting to my peace to say the least. So I threw up a flare prayer and headed in a direction where I was certain there would be a housing district or two. And I was not disappointed. I ran by a golf course which led me to a plethora of connecting neighborhoods with sprawling yards, mature trees, a few small ponds, singing birds, and even a few deer that I caught munching on the shrubbery. The best part? It was quiet!

It was a great running adventure to say the least because everything was new and everything was fresh. I found that it put a pep in my step, literally. So much so that I'm actually looking forward to my run today and the remaining days I'll be staying at the hotel. Running somewhere new sure takes the monotony out of running in the same place day after day. 

And this is exactly why it’s a great idea to plan new adventures. 

Think about it this way…

Every runner knows the feeling. You tie your shoes, step out your front door, and turn down the exact same sidewalk you’ve run hundreds of times before. You know every crack in the pavement, every tree, and exactly when the hill starts to burn. Routine builds consistency, but it can also breed monotony.

As a running coach, I often see athletes (including myself) hit a mental plateau. When running starts to feel like a chore rather than a release, the best remedy isn’t necessarily running less—it’s changing where you run.

So, the next time you travel out of town for work, family visits, or a vacation, you shouldn't leave your running shoes at home. View being in a new area not as a disruption to your training schedule, but as a blank canvas. Exploring new paths is one of the most exciting ways to break up running monotony and inject fresh joy into your miles. For real!

On that note consider this....

Why You Should Explore New Paths

Destroys Mental Fatigue: New sights, sounds, and terrains stimulate your brain, making long miles fly by much faster.

Builds Physical Resilience: Running on unfamiliar trails, rolling hills, or different surfaces forces your stabilizer muscles to adapt, making you a stronger runner.

Offers Authentic Sightseeing: You can see more of a city in a 45-minute morning run than you ever could staring out a tour bus window.

How to Find the Best Paths in a New Town

You don't have to wander aimlessly like I like doing to find a great route. Use these tools to plan ahead:

Heatmaps: Use apps like Strava or Garmin Connect to view "heatmaps." These show you exactly where the local runners actually run.

Segment Explorers: Look up popular running segments online to find well-maintained bike paths, local parks, or pedestrian-friendly bridges.

Local Run Shops: Drop into a local running store or check their website. The staff can point you to the hidden gems and regular community routes.

Smart Safety Tips for Unfamiliar Territory

Exploring is exciting, but safety is always the top priority. Keep these rules in mind before you head out:

Share Your Live Location: Use your phone or running watch to share your live location with a family member or friend back home before you start.

Know the Turf: Ask hotel staff or your host about areas to avoid, wildlife hazards, or tricky terrain before you head out. This is how I found out about the lake and that the area I was in was a safe place to venture out into.

Stay Aware: Leave the noise-canceling headphones in your bag. Keep one ear open or use bone-conduction headphones so you can hear traffic, cyclists, and your surroundings. I use an external clip on speaker that's also a great option.

Run Early: Exploring in daylight is always safer and makes navigation much easier than running through an unfamiliar town in the dark.

Go Explore

Running is a gift, and it is a unique way to experience the world. The next time you pack your bags, look forward to the new paths waiting for you. You might just return home with a completely renewed passion for your daily miles.

And there you have it friends! Life is an adventure made even more exciting by the paths running will take you. So, make it your goal to get out and run in new places. You can start by participating in the BPFS Recycle Run taking place this Saturday. It's free, fun, and a great jumpstart to adventure! 

Happy Running!

The Devil is a Liar

"You are of your father the devil, and the desires of your father you want to do. He was a murderer from the beginning, and does not stand in the truth, because there is no truth in him. When he speaks a lie, he speaks from his own resources, for he is a liar and the father of it." John 8:44 NKJV

"I woke up this morning, and really just reflected on the past 2 days. I realized that yes, it wasn't just physically taxing, but also mind changing. I expected sore muscles but I was not expecting what God had planned to really work on. This was like a retreat weekend. Every time I hit the track the Lord showed me lies that I had hidden away but was allowing myself to believe. Lies that have held me back from doing things because I was just too afraid to fail. Lies that I believed, that had me hating my body because it wasn't as athletic as I wanted it to be. I walked away from this grateful for the journey, grateful for the trials, grateful for this body that the Lord uses as His temple. I walked away realizing that I have an obligation to this body. To keep it healthy, to keep it moving, and what I put into it matters. Both what I feed it physically and mentally. I am so grateful for the tribe of people who are in my life. People that stand by me, pray for me, challenge me and discipline me. People that see in me things that I couldn't see. When they call Melissa Sharp a wellness coach, don’t take that title lightly. Our whole being is so much more than just a physical shell. Heal your mind, heal your soul, heal your heart. That is what this weekend did for me."

Those were the words written and posted by my dear friend and sister-in-Christ, Tina Zamora (pictured above in front with the black tank top), yesterday upon taking the time to look back on all that had happened over the holiday weekend. To understand her words, consider that Tina took part in the 5th annual 4x4x48 for the Fourth event that took place at our local high school football stadium. The challenge consisted of running (or walking) four miles every four hours for forty eight hours (which equaled 12 rounds). However, she and my husband modified the challenge to two miles every four hours for forty eight hours. And if you think that's easy, think again. One of the biggest challenges she faced was sleep deprivation. On top of that, she battled the July heat and humidity, made worse by the track that made the feel-like temp even hotter. 

"Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s." 1 Corinthians 6:19-20 NKJV

Throughout the years that I have directed and participated in this event, I will tell you that we have only had about a handful of people every year (this year there were four) who stick it out for the entire time, although we had close to 100 people come by for a portion of it. The challenge is just that hard! But Tina trudged on and not only learned that she was physically capable of more than she thought possible, but came to understand the importance of treating her body like "the temple of the Holy Spirit" that it is. 

You see, because God permanently indwells Christians and purchased them from the slavery of sin through the death, burial, and resurrection of Jesus Christ, our bodies are not our own. Hence the reason, God commanded, through the words of Paul that (since we were bought at a price) we are to glorify God in our bodies and our spirits, which are God's. In other words, believers are to completely yield their personal autonomy to God, viewing themselves as His servants--something that goes directly contrary to the world's view that says "do whatever feels good and makes you happy." 

But here's the deal, the devil is a liar. "He was a murderer from the beginning, and does not stand in the truth, because there is no truth in him. When he speaks a lie, he speaks from his own resources, for he is a liar and the father of it." He's been lying since the garden of Eden. He lied to Tina, he lies to me, and he lies to every single person made in the image of God in an attempt to turn them from their Creator. 

"'I beseech you therefore, brethren, by the mercies of God, that you present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service. And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.'" Romans 12:1-2

But here's the deal. As Tina and I discussed throughout the 48 hours we spent together, we weren't created to honor God with certain parts of our lives but with our whole lives. This is the very reason Paul said, "'I beseech you therefore, brethren, by the mercies of God, that you present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service." 

That means everything that we do with our bodies matters! Think about it this way... would you arrest the person who went in and spray painted the Church house that you belong to? Of course you would because it's destruction of property! But this is the very thing that we do when we eat processed foods, when we pollute our minds by what we take in with our eyes and with our ears, and when we don't exercise as we should. We destroy our bodies one step at a time. 

Furthermore, this honoring God isn't only about what we do but about how we think. Which is the very reason Paul continued by saying, "And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God." Paul was saying, "Don't believe the lies of the world! And definitely do NOT think like the world does by buying the lies of the enemy, but align your thoughts with what the Bible declares to be true, godly, healthy, and holy.”

This means that we are to read God's Word, commit His commands to memory, and then live it out for the world to see. Will we face opposition? Of course! Following the Lord is not easy! Just as it took discipline for Tina to fight her body's desire to sleep and choose to get up and walk instead, it takes discipline to say, "I will not eat, say, think, or do anything that damages the temple of the Holy Spirit, which is me. I will not believe the lies of the enemy but will choose to see myself as God sees me and will choose to use this body to bring Him glory, even if it's hard!" 

"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

"As iron sharpens iron, So a man sharpens the countenance of his friend." Proverbs 27:17

Last but not least, honoring God with our bodies means choosing our friends wisely and making time to fellowship with them often—encouraging them to honor God with their own bodies and to hold us accountable to do the same. This is what’s called spiritual sharpening, just as "As iron sharpens iron, So a man sharpens the countenance of his friend." This mutual sharpening is one of the greatest weapons against the lies of the enemy that we could ever take advantage of. 

So, treat your body like the temple that it is my friend, that you might show yourself set apart from the world, set on glorifying the Lord, and ready and able to tear down the lies of the enemy. It won't be easy, I can promise you that. But it will be worth it! Just ask Tina. The devil told her that she couldn't do it, but her God said, "Oh yes you can." 

Heavenly Father, thank You for reminding us that our bodies are not our own and that we have no right to treat them as we please. Father, give us the desire to read the Word every day, to commit it to memory, and to allow it to transforms our minds, hearts, habits, and lives. Lord, remind us that the devil is a liar so that we won’t fall prey to his tactics but will press on until the end. It's in Your precious name we pray Jesus. Amen. 

Happy Running!

Jesus Makes us Clean

“If we confess our sins, He is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.” 1 John 1:9 NKJV

As my husband and I have done for the past several years, we showed up at our local high school track Friday afternoon to get set up for the 4x4x48 on the Fourth event that I direct and personally participate in. This is an endurance event where a person runs (or walks) 4 miles every 4 hours for 48 hours to not only test their limits but to help support local charities.

While unpacking supplies, I remarked to my husband that this was going to be another hot extended weekend. And I was not wrong. It was typical July weather in Missouri… very hot and very humid. 

As you can imagine then, after 48 hours and 48 miles of running around a steamy track and camping onsite with no access to showers, I was more than ready to get home and to get “clean.” “I feel so gross,” I said to my husband more than once. “And I know I probably stink,” to which he replied, “We all stink at this point honey.”

Which was the very reason that, upon finally stepping out of the shower late Sunday afternoon, I smiled and thanked the Lord over and over for the blessing of being clean. The knowledge of that God-given blessing then caused me to say, “Lord, thank You for making me more than just clean on the outside. Thank you for making me clean on the inside as well, by forgiving my sins and cleansing me from all unrighteousness."

But, you know, if I'm honest, I'd have to admit that I haven’t always felt this way. In fact, for most of my life, I carried around guilt and shame for the many things I had done wrong and for all the mistakes I had made—guilt and shame that made me feel so dirty that I felt I could never be made clean. Even though I believed in Jesus, I still couldn’t let it go. And let me tell you, the weight of that guilt was wearing me down. 

“As far as the east is from the west, So far has He removed our transgressions from us.” - Psalm 103:12

“Then I acknowledged my sin to You and did not hide my iniquity. I said, “I will confess my transgressions to the LORD,” and You forgave the guilt of my sin. Selah” Psalm 32:5 BSB

Thankfully though, I finally came to understand that the guilt I was carrying around was preventing me from truly believing that “as far as the east is from the west” so far were my transgressions removed from me. It was only then that I asked the Lord to remove the guilt of my sin.

And let me tell you, knowing that God forgave the guilt of my sin changed everything! I began to finally see myself in a different way—a way that Natalie Grant explains perfectly in the song "Clean.” 

I see shattered
You see whole
I see broken
But You see beautiful
And You're helping me to believe
You're restoring me piece by piece
There's nothing too dirty
That You can't make worthy
You wash me in mercy
I am clean
There's nothing too dirty
That You can't make worthy
You wash me in mercy
I am clean
What was dead now lives again
My heart's beating, beating inside my chest
Oh I'm coming alive with joy and destiny
'Cause You're restoring me piece by piece
There's nothing too dirty
That You can't make worthy
You wash me in mercy
I am clean
There's nothing too dirty
That You can't make worthy
You wash me in mercy
I am clean
Washed in the blood of Your sacrifice
Your blood flowed red and made me white
My dirty rags are purified
I am clean
Washed in the blood of Your sacrifice
Your blood flowed red and made me white
My dirty rags are purified
I'm clean, I'm clean
Washed in the blood of Your sacrifice
Your blood flowed red and made me white
My dirty rags are purified
I'm clean
I am clean
I'm clean
Oh You made me
You wash me
Clean
Oh You made me clean

So, if you’re carrying around guilt today, let it go my friend. It has no place in the life of the believer who has turned from their sin and placed their trust in Jesus Christ. Let the reality of your confessed sin, instead, cause you to remember that God is faithful and just to forgive your sins as far as the east is from the west.

Heavenly Father, thank You for being the God who forgives and restores all those who come to You with repentant hearts. Lord, help us to truly understand that our sins are wiped clean so that we would not live with the guilt that will keep us from moving forward and declaring Your power to save and restore to others. It’s in Your precious name we pray Jesus. Amen.

Happy Running!

True Independence is Dependence on Jesus

"Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom." 2 Corinthians 3:17

Like many people around our country today, you’re probably making preparations to celebrate Independence Day with a run, barbecue, float trip, fireworks, or all of the above. But, like many other people around our country today, you might not fully understand what it is you’re celebrating. 

Luckily, the Encyclopedia Brittanica gives us the scoop on the 4th of July: It commemorates the passage of the Declaration of Independence by the Continental Congress on July 4, 1776. This document announced the separation of the 13 North American colonies from Great Britain. In 1870 the U.S. Congress made Independence Day an unpaid holiday for federal workers, and in 1938 it became a paid federal holiday. Also called the Fourth of July, the holiday is celebrated across the United States with parades, fireworks, shows, picnics, concerts, and other festivities. Independence Day is also notable for its displays of patriotism, as many Americans commemorate the day by flying the American flag and dressing in the flag’s colors of red, white, and blue.

And, you know, while I was thinking about how grateful I was to live in the greatest country on earth where I have the freedom to openly worship my Creator yesterday, I remembered a Church billboard I once read that said, "TRUE INDEPENDENCE IS DEPENDENCE ON JESUS." Hmmm, I thought then and I thought now. What does that really mean?

Well, if independence can be defined as the state of showing a desire for freedom, and freedom defined as liberation from slavery, I'd say it means that true independence can only result from being released from the chains of the bondage of sin. And that release can only come from our dependence on--or our putting our complete reliance, confidence and trust in--Jesus. 
You see, it's only when we accept Jesus as our Savior and truly believe that God loves, accepts and forgives us, that we are free from the burden of sin and free to live for Him knowing that, "the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom."

So let us celebrate our true independence today by singing praises to the Lord my friend. And let us never forget, as William Barclay said, that "Christian freedom does not mean being free to do as we like: it means being free to do as we ought." That's true independence from sin. 

Heavenly Father, thank You for the reminder that true independence and freedom comes from knowing who we are in You and knowing that You have released us from the chains of sin and condemnation to live as sons and daughters of the King. May this knowledge refresh our hearts today as we celebrate what it truly means to be free. It's in your precious name we pray Jesus. Amen.

Happy Running!!!

Pride Goes Before Destruction

“Pride goes before destruction, And a haughty spirit before a fall.” Proverbs 16:18 NKJV

In a timely story (given the heat wave that we’re in), published by Runner’s World yesterday, it was reported that a major track meet in Paris (a place that’s also experiencing a deadly heat wave) moved forward last weekend only after organizers added extra heat precautions, offering a reminder that even at the highest levels of the sport, athletes are still negotiating what it means to compete safely in dangerous temperatures.

France has been dealing with a historic heat wave, and according to The Washington Post, police authorities had asked organizers to cancel several events, including the Paris Diamond League meet at Stade Charléty. The French athletics federation later confirmed the competition would continue in an adjusted format, with added medical and emergency support, more drinking water stations, shaded areas, and a delayed opening for spectators.

The writer went on to say “Heat changes the math for everyone: marathoners, run clubs, and people who think being fit means they can handle whatever the forecast throws at them. The sport has better systems now, but the risk isn’t new at all. Unfortunately, Francisco Lázaro is one of the earliest reminders of that.

Lázaro was 21 when he started the marathon at the 1912 Stockholm Olympics, with the official International Olympic Committee reporting that he was representing Portugal in the country’s first Olympic appearance (he’d already cemented his place in history as the winner of the 1910 Lisbon Marathon).

He never made it to the finish in Sweden, collapsing after running just over 19 miles and dying the next day in a Stockholm hospital from what was said to be combined sunstroke and heart trouble. He was identified as the first athlete to die during a modern Olympic competition setting..."

Sadly, Lazaro isn’t the only runner who ever pushed himself or herself to the point of collapsing or even death. Runners are known for their stubbornness and their fear of missing out by dropping out, even when it’s warranted and wise to do it. So they ignore the signs and the advice of experts.

This is the very reason the writer ended the story by saying, “Lázaro’s death belongs to Olympic history, but the warning remains very much current. Running will always celebrate toughness, and it should, but heat is not a normal obstacle to push through. It’s a condition that has to be managed before pride, momentum, or group energy makes the decision for you.”

And, you know, the Bible has a lot to say about pride which can be defined as an attitude of self-sufficiency, arrogance, and rebellion against God. It is condemned as the root of all other sins because it elevates human desires above God's will. This is the exact reason King Solomon wrote “Pride goes before destruction, And a haughty spirit before a fall.”

This famous proverb written by the wisest man to have ever lived warns that excessive arrogance blinds people to their own weaknesses. By inflating the ego, pride causes people to take unnecessary risks, ignore warnings, and make poor judgments, ultimately triggering their own undoing.

Furthermore, when a person thinks they’re always right (something pride convinces them of), they stop listening to instruction from the Lord and from wiser people, setting themselves up for a severe fall.

So, knowing that pride leads to destruction, refuse to give into it my friend. Remain humble and allow the Lord to direct all your decisions. Remain coachable and teachable, and you will not only avoid disaster but will be counted among the wise yourself. 

Heavenly Father, thank You for reminding us that excessive arrogance has no place in the life of a believer. Help us to remain humble that we might not fall into the trap of thinking that we don’t need You, that we know better than You or people smarter than us, or that there will be no consequences for our sin. Help us to remember that pride comes in many different forms that we might be on guard against all forms of it. It’s in Your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Celebrate Freedom with a 5k

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Happy Fourth of July—and Happy Running!