BASS PRO MIDWEEK MOTIVATION - BENEFITS OF THE 10-MILE RUN

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let’s get started by talking about an exciting event coming up in June… the 2026 Run Finley. What’s even more exciting is that they have added a 9.63 distance to this event!!! That’s almost double digit miles!!!!

Why do I find that exciting? Because incorporating a weekly ten mile run has great benefits. Even for those who stick to the 5k and 10k distances.

In an article I found published by Runner’s World way back in 2007, Benji Durden of Colorado, who made the 1980 Olympic team in the marathon, detailed how the 10-miler helped him come back from an injury. For several months he said that he could only do leisurely-paced runs around Boulder, where he lived. As he waited for the chance to do more intense work, Durden decided to perform an experiment on himself. He wanted to determine if he could get faster by continuing long, slow runs a couple of days a week. No tempo runs. No hills. No track work. Just Long Slow Distance.

"I started out with the ability to run 22 minutes for a 5-K," Durden recalled. "I was doing one-hour runs. Two months later, I was down below 21 minutes. Then I upped the run to 90 minutes. And a few months later, I was under 20 minutes."

Durden, 54, eventually improved his time to 18 minutes and change, more than a 3-minute improvement overall. All of his progress came from running long and slow.

A former world-class runner, Durden re-learned one of the most important principles of running-that long runs, even at a slow pace, count for a lot.

Durden's rediscovery has valuable implications for short distance runners, who oftentimes neglect long, easy runs in favor of more intense work. Sure, do your intense work, but don't think LSD is for the novice. A weekly 10-miler can work wonders. Wouldn't you like to improve your 5-k time this fall by 3 minutes, too?

With that being said, check out these 10 reasons to complete a 10-miler each week according to the experts *with my two cents thrown in of course:

10 

It fine tunes your form: Running a 10-miler takes more than an hour to complete, putting you into fatigue when flaws in running form become obvious. You must try to correct those flaws (like slouching) and hold form to the end. Durden believes that a 10-miler makes you a more efficient runner-"by getting all your body parts, while fatigued, to agree on the direction you need to go: forward." You smooth away rough edges like a stream smoothes out a rough stone caught on its bottom.
9 

It's not a marathon: "People think a 10-miler is like running a marathon, but it's not," said Robert Smith, boys track and cross-country coach at Michigan's Novi High, one of the state's best teams. Ten miles is not 26. You don't need four months to "build up" to the distance. Many high school runners, accustomed to running 5-milers and 6-milers, are fit enough to tackle a 10-miler right away. Others may need just a couple of weeks to reach that level. Some freshmen, Smith cautioned, should top out at 7 or 8 miles.
8

It caps off a great week: Speed on Tuesday. Hills on Thursday. Race on Saturday. That's a good week. Want to make it great. You guessed it: The Sunday 10. "It's the last accomplishment to a great week of training," said Katie McGregor, a professional who trains with Team USA Minnesota and is a former NCAA cross-country champion.
7 

It's like weight lifting for your legs and heart: Ten-milers will not only do wonders for your leg muscle strength, but for your heart, another crucial muscle, as well. A strong heart means you have larger "stroke volume." That is, the amount of blood sent from the heart to the working muscles increases. More blood going from the heart to the leg muscles means your heart will need to beat less when you're running the same pace.
6 

It gives you a king-sized bed: "When you spend more time on your feet doing 10-milers, you build more capillary beds," said Bob Williams, director of running at the Sports Lab Training Center in Beaverton, Oregon. Capillaries are the smallest blood vessels in your legs, and during 10-milers, you literally grow them like tree branches. More capillaries means that your heart (which we already know is pumping more blood, see #7) can deliver more energy-producing oxygen directly to the leg muscles during a run.

5 

It fosters camaraderie: Because of its duration and conversational pace, the 10-miler fosters a sense of esprit de corps (French for camaraderie) among teammates. But one caution: "You can't expect all runners to stay together," said coach Smith. "Runners will naturally divide into same-pace groups-7 minutes a mile, 8 minutes a mile-early in the run."

*and, of course we know that most runners will divide into same-pace groups from the 9 minute mile on up to the 15 minute mile. So don't kill yourself when running with a group. Find that pack that fits your pace and join them. 
4 

It makes you an aerobic tourist: Your 10-miler can take you far, and be your ticket to some nifty sightseeing. Every runner knows the importance of variety in keeping a training program fresh. You can venture to new trails, pass the homes of friends along your route, circle through town, hit that big hill that no longer seems far away-go almost anywhere your legs desire in the course of 10 miles. And the many new scenes will make the run go by that much faster. Enjoy!
3

It boosts confidence: Who doesn't feel 10 feet tall after running 10 miles? Okay, you feel good after 5, 6, 8 miles... But 10, you feel unstoppable. Suddenly, hard track workouts may seem more manageable and you'll feel more eager and less anxious about training. "I know I'm ready for a great race when I've done a great long run," said McGregor, who adds that recognition of your long run get you out of a bad patch in a race. If you get that sinking feeling in the second half of a 5-k cross-country race, recalling your 10-miler will remind you how tough you've been on hour-plus runs. "Soon," says McGregor, "the race could go your way."
2

It gets out the tightness: "A muscle remains tight because it isn't getting enough blood," contends Durden. "The tissues in the muscle haven't gotten enough nutrition to repair themselves." In this respect, a 10-miler a couple of days after a hard race will supply the muscles with ample blood flow for repair and recovery. Long runs therefore can function as recovery. Think of a 10-miler as a massage for your tight calves and hamstring muscles.
1

It enables you to switch on your kick: Can Bob Kennedy, the American recordholder in the 5,000 meters, outkick Tim Montgomery, the world recordholder in the 100 meters, on the home straight of a 5-k? Sure he can. But not because Kennedy is faster. He's not. But Kennedy has endurance that Montgomery, a sprinter, does not. And Kennedy got that endurance from countless long runs like 10-milers enabling him to turn on his speed as he approaches the finish. Coaches like to say that "speed comes from strength." The stronger you are, says Durden, the better you'll kick in the last 200 of a race.

Now that we've talked about the benefits, let's look at "How to Run 10."

Start Slow: Aim for a "conversational" pace, about a minute and a half to 2 minutes slower than 5-k race pace.

Stay Slow: Don't get hooked into "picking it up" if you’re running with a group. 

Break It Up: Instead of focusing on the whole 10 miles at once, mentally break up the distance into segments, like circling the lake or reaching the next intersection. This way, you'll avoid the moment, around 3 miles, when you realize you still have 7 miles to go.

Be Fluid: Drink 8 to 12 ounces of water or a sports drink leading up to the 10-miler to prevent dehydration. On hot days, you might want to "plant" a water bottle midway or stop for a drink along the route.

Finish Fuel: Try to snack on something solid within 20 minutes after the run to aid in recovery. Fruit or a bagel will help replace energy. A carbo-protein mixture, like half a tuna fish sandwich on rye, is ideal.

And there you have it friends. By incorporating a weekly 10 mile run into your routine, you'll not only be ready to race the Finley 9.63 or 4.17 but you'll see improvements in your 5k and 10k times. And who doesn't want that? So, don't be afraid to add some Long Slow Distance runs. You'll be glad you did! Happy Running!

God Knows our Starting and Ending Points

“Remember this, and show yourselves men; Recall to mind, O you transgressors. Remember the former things of old, For I am God, and there is no other; I am God, and there is none like Me, Declaring the end from the beginning, And from ancient times things that are not yet done, Saying, ‘My counsel shall stand, And I will do all My pleasure,’” Isaiah 46:8-10 NKJV

In a story titled “Oops! A Military Officer Logged His Run on Strava—and Revealed the Secret Location of His Ship” published by Runner’s World last week, it was reported that an officer in the French military made headlines after revealing the location of a naval aircraft carrier by … logging a run from the ship deck on Strava.

According to the French newspaper Le Monde, which first reported the news, an officer ran 4.5 miles around the deck of the Charles de Gaulle aircraft carrier. The GPS file, however, showed the vessel’s location in the Mediterranean Sea, about 62 miles off the coast of Turkey. The officer, who is referred to by the pseudonym “Arthur,” ran for just under 36 minutes and averaged 7:59 mile pace, according to a screenshot published by Le Monde.
The French armed forces told AFP that the incident did “not comply with the current instructions” and the ship was deployed to “protect French nationals, defend France's interests in the region, and support its partners and allies…”

Strava activities have revealed sensitive government data in the past. Emmanuel Macron’s bodyguards have exposed his location on numerous occasions, and four of Joe Biden’s Secret Service agents posted a photo in France on the app, which compromised their location in 2024.

For runners, this story is a reminder of the risks of posting location data on Strava. Even if you want to keep your profile public, there are options to hide the starting and ending points of your activities.

And while it’s alarming that complete strangers might be able to determine our location based on our posting data, it’s comforting to know that God not only knows our location at all times but also knows our starting and our ending points.

In fact, the Bible tells us that God declares “the end from the beginning.”

That means that you and I can gain the courage of men by remembering the things God tells us to remember. Think about how much defeat we could avoid in the Christian life by simply remembering that there is no God like our God! Forgetting leads to fear but recalling leads to courage!

Furthermore, when we remember that God knows the end of every matter, and of every course of circumstances, just as clearly as anyone else can see the beginning of it, we can rest assured that God is much more than a passive observer of events. His counsel shall stand. His works and plans never fail, because He will do all His pleasure. In this way, God isn’t just watching the entire parade of history go by, He is directing the parade.

Is that amazing or what?

“O Lord, You have searched me and known me. You know my sitting down and my rising up; You understand my thought afar off. You comprehend my path and my lying down, And are acquainted with all my ways. For there is not a word on my tongue, But behold, O Lord, You know it altogether. You have hedged me behind and before, And laid Your hand upon me. Such knowledge is too wonderful for me; It is high, I cannot attain it. Where can I go from Your Spirit? Or where can I flee from Your presence? If I ascend into heaven, You are there; If I make my bed in hell, behold, You are there. If I take the wings of the morning, And dwell in the uttermost parts of the sea, Even there Your hand shall lead me, And Your right hand shall hold me.” Psalm 139:1-10

So, no matter what you’re facing today, take heart and have courage my friend. God knows the end from the beginning and is in control over all things, which means there’s nowhere we can go that He won’t be and nothing we can go through that He won’t see.

Heavenly Father, thank You for giving us your Word that reminds us that You determined the end before the beginning. You not only rule over time but over all things Lord. Help us to understand this that we would have the courage of men no matter what test or trial we might be facing, and inspire other believers to have the same courage. It’s in your precious name we pray Jesus. Amen.

Happy Running!

God Goes to Great Lengths to Deliver His Message

"And on the Sabbath day we went out of the city to the riverside, where prayer was customarily made; and we sat down and spoke to the women who met there. Now a certain woman named Lydia heard us. She was a seller of purple from the city of Thyatira, who worshiped God. The Lord opened her heart to heed the things spoken by Paul. And when she and her household were baptized, she begged us, saying, “If you have judged me to be faithful to the Lord, come to my house and stay.” So she persuaded us." Acts 16:13-15 NKJV

As I surveyed the forecasted weekend weather earlier last week (that called for record highs), I knew I had a choice to make. Not having had the time to acclimate (it takes three weeks) for high heat and humidity this early in the season (after all, it was the first week of spring), I knew that completing 110 miles at the first annual American Bottoms 100 race I had signed up for months ago would probably not be possible, so I dropped down to the 55 mile distance and wondered what God had planned.

As someone who's been walking with the Lord for quite a while, I've come to learn that nearly every "redirect" in a believer's life has a purpose--hence the reason I was anxious to see what God had planned for this "redirect." Thankfully it didn't take long to find out.

Not wanting to waste all the training I had put in, I was first prompted to find another race (100 miles) for the following weekend where the Race Director would allow my husband, aka sweet Larry, to preach a short message before the start of the event. And I found one! That meant we would have another opportunity to share the Gospel, one we had not planned for. Yay, right?

But the best part was yet to come. When I messaged the Race Director at American Bottoms to drop down in distance, he confirmed that Larry would still be preaching a message at the start line but offered me the option of also sharing a message before the race at the 55-mile start, since they were at different times and at different locations. And of course I said "Yes!"

And then I prayed and began preparing a message I became confident was meant for someone at the race---a message that God was going to great lengths to deliver. But isn't that just like our God?

Speaking of great lengths, Acts 16 gives us the story of a time when God, through a series of events, "redirected” Paul, Timothy, and Silas to Troas. It was there that Paul had a vision that prompted them to go to Macedonia "concluding that the Lord had called us to preach the gospel to them." After they had been there for a few days, their mission became apparent. God had gone to great lengths to lead them to a fellow believer named Lydia "She was a seller of purple from the city of Thyatira, who worshiped God. The Lord opened her heart to heed the things spoken by Paul. And when she and her household were baptized, she begged us, saying, “If you have judged me to be faithful to the Lord, come to my house and stay.” So she persuaded us." Do you just love that or what? 

But the story gets better! The chapter goes on to tell us that this "redirection" eventually led to Silas and Paul's imprisonment for healing a certain slave girl "who brought her masters much profit by fortune-telling." And that imprisonment then led to the conversion and baptism of the jailer and his family! Does God go to great lengths for us or what?

So, if you're experiencing a "redirect" of your own today, rejoice and look around my friend! God goes to great lengths to deliver His messages and you don't want to miss out on the blessing of being the person to deliver it if God is calling you to do it. So be ready!

Heavenly Father, thank You for reminding us that Your ways are not our ways and that Your ways are ALWAYS better than ours. Lord, when our plans don't go as expected, help us to be filled with anticipation rather than anxiety so that we would, like Paul, be ready and willing to go wherever You call us, when You call us, and to do whatever it is You have called us to do. Lord, help us to always trust You that we might never miss out on the blessings of serving You. It's in your precious name we pray Jesus. Amen.

Happy Running!

And in case you're wondering what the Holy Spirit prompted me to share on Saturday, here it is. I learned later that day that it was indeed a message that at least one of the runners said they needed to hear, and it might be one for you today as well. 

Ok… show of hands… whose day is not going as expected? I mean could anyone have expected this 3-day heat wave in the first few days of spring?

I will tell you this was certainly not the day I was “expecting,” hoping and praying for several months ago when I signed up for this race. In fact, when I began packing last week (before looking at the extended forecast) I packed cold weather gear and wind pants, because that’s what we need in March right?

And that’s another thing that didn’t go “as planned” or “expected.” My plan was to complete the 110 mile race but, although ultrarunners are considered crazy and maybe even stupid to the outside world who don’t understand them, I made the wise decision to drop down. I know, crazy right? I mean, what could go wrong by attempting to run 110 miles with no time to acclimate? When the temperature of my last long run included a wind chill factor and today’s temperatures include a heat index.

Which puts me here this morning talking about the hope we have in Jesus if our lives didn’t turn out the way we expected or planned. Or if we are living with shame or sorrow over something we did or didn’t do.

If we're honest though, I would bet that each and every one of us here would admit to having at least one regret or feeling of sadness or disappointment, caused by something that has happened in our lives… whether it was something we did or something that was done to us. I mean it’s no secret that many people, including myself, use running to cope with trauma, addiction, abuse, or depression.

Which means, the majority of us here have a whole list of regrets; something that can cause deep heartache. I know I do… Or shall I say I DID… I “lost” a lot of years running away from God and a lot of years living in a way that didn’t honor Him or even myself.

BUT…. this is where it gets good and the message I want to leave with you today…

Joel 2:25 tells us that God can restore "the years that the swarming locust has eaten."

Now if you know anything about locusts, you know that they cause complete devastation. In fact, a single locust consumes its own body weight in fresh vegetation each day. That amount may seem small for a single insect, but the impact becomes enormous when they form massive swarms…. A single swarm can consume tens of thousands of tons of vegetation in a day and can strip landscapes bare within minutes, resulting in severe agricultural losses that cause famine and economic damage.

Obviously this devastation would have lasting effects on the land and on the people it affected, leaving behind broken homes, broken lives, and broken dreams.

But this is the deal, if you have placed your trust in Jesus Christ, there is hope if your life didn’t turn out as expected. There is hope if you’re looking back and seeing nothing but a landscape of your life that has been stripped bare and looks seemingly void of any goodness.

There is restoration with God…. and only with God….

What does that mean exactly?

Well Charles Spurgeon explains it like this, "You cannot have back your time; but there is a strange and wonderful way in which God can give back to you the wasted blessings, the unripened fruits of years over which you mourned. The fruits of wasted years may yet be yours."

That means that no matter how you might have messed up or wasted your beginning years, that's not the end of your story! It wasn’t the end of mine!!!

I didn’t get back the years I wasted but when I fully surrendered to Jesus Christ, I got back more! In a way that I can’t fully explain, God has blessed me beyond measure, given me a new purpose, filled my heart with joy, and set me on a path that I could never have dreamed of.

And if He did it for me, He can do it for You!!

In fact, in Matthew 11:28 Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” This rest includes restoration!!!

To end then… you and I can’t get back the years we lost but, with God, we can make our remaining years count! With God, there can be a bounty of fruit and blessings beyond what can be measured.

Now let’s go run!!

All Glory to God

“Do you not know that your body is a temple of the Holy Spirit who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore glorify God with your body.” 1 Corinthians 6:19-20 BSB

In a refreshing story titled “East Texas runner prepares for 100-mile faith run through Tyler,” the following was reported:

An East Texas man is preparing to push his physical and spiritual limits this weekend, running 100 miles across Tyler in what he calls an act of worship.

Joey Brewer plans to begin his “All Glory to God 100 Miler” at midnight Saturday, inviting the community to join him along the route — not just to run, but to pray, worship and reflect.

“I never thought in my life I would ever run more than a few miles,” Brewer said.

Brewer originally planned to complete a 100-mile race before turning 30, but postponed those plans when his wife became pregnant.

“She had a miscarriage the week of Thanksgiving, and after that, I decided I still wanted to do 100 miles,” Brewer said. “But why not do it here in Tyler, bring the community in and make it something everyone can be a part of?”

The run will follow a loop through Tyler, starting at Brewer’s home and passing through downtown, South Broadway and the Legacy Trails. He plans to complete the route over a 24-hour period…

Throughout the run, Brewer plans to pray for others, including dozens of people who have already reached out with prayer requests.

He said the response from the community has been overwhelming.

“I was just hoping a few people might show up,” Brewer said. “But I’ve had more than 70 people reach out — people I don’t even know — asking how they can be part of it.”

For Brewer, each mile represents more than progress on the course — it’s a step closer to something greater.

“Everything before now seemed impossible,” he said. “And then you do it, and you just strive for a little bit more. I think it would be a dishonor to God not to see what my body can do.”

Do you just love that or what? 

And, you know, the Bible is clear that our bodies, indeed, are not our own. As such, it would be a dishonor to use them for anything other than bringing God glory through our words and through our actions. Which means giving less than our best in service to Him would be failing to adequately honor the One who paid such a great price for our salvation.

 
You see, since our bodies are the temple of the Holy Spirit, our bodies belong to God and not to ourselves. This means that we not only have NO right to pollute or abuse God’s property (that’s us), we also have NO right to be idle with, or wasteful of, what belongs to Him... which is our time, our talents, and our treasures. Our bodies should be put to use glorifying God with all our strength.

 

“For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance as our way of life.” Ephesians 2:10

“For from Him and through Him and to Him are all things. To Him be the glory forever! Amen.” Romans 11:36 

Furthermore, the Bible is very clear that “we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance as our way of life.” As individuals, then, formed by God, with different talents and abilities, we are commanded to use our God-given unique skills and gifts to their fullest… thereby giving God a return on His investment and turning our pursuits into acts of worship. 

Think about it this way. Everything that we have and everything that we are and everything that we are able to do is “from Him and through Him and to Him.” And for that He should get all the glory!

So, look for ways to glorify God by using your times, talents and treasures in such a way that brings Him honor my friend. Doing anything less would be to waste what God has given you. 

Heavenly Father, thank You for reminding us that our bodies are not our own and that we aren't to use them in ways that dishonor You. Help us to look for ways and opportunities to shine your light into a dark world that we might inspire the lost to seek You, knowing that everything You have given to us is to be used in service back to You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Make Sure Your Name is in the Book

“Therefore, my beloved and longed-for brethren, my joy and crown, so stand fast in the Lord, beloved. I implore Euodia and I implore Syntyche to be of the same mind in the Lord. And I urge you also, true companion, help these women who labored with me in the gospel, with Clement also, and the rest of my fellow workers, whose names are in the Book of Life.” Philippians 4:1-3 NKJV

In a story published by Canadian Running yesterday, it was reported that:

It’s been nearly 72 years since Roger Bannister became the first person to run a sub-four-minute mile at his university track in Oxford. Since Bannister showed the way, 2,349 athletes have followed in his footsteps, making it harder to keep track of—until now.

A British distance runner and a few of his friends have created a new online encyclopedia for sub-four-minute milers called sub4milers.com. The website compiles all runners who have broken the barrier, along with when/where they did it, plus how many times.

The creator, Josh Elston-Carr—a sub-four-minute miler himself, noticed there was no comprehensive online database of sub-four performances. His idea was to build a website that includes analytics on every athlete who has run a sub-four-mile, along with sortable lists by chronology, fastest performances, most recent results and total sub-four efforts. Visitors can also filter by country or continent and track how the barrier has progressed over time.

Elston-Carr said one data point that stood out to him was how quickly the level of competition has accelerated over the last decade. He points to improved pacing, fast indoor tracks (like the one at Boston University), advances in spike technology and nutrition.

And, you know, while it would be awesome to have my name listed in an online encyclopedia, I know that it's more awesome to have my name listed in the “Book of Life” alongside faithful laborers of Jesus Christ like Euodia, Syntyche, Clement, and the rest of Paul's fellow workers, who did something much harder than running a four-minute mile. They stood “fast in the Lord" and ran with endurance until the end. 

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

"And this is the will of Him who sent Me, that everyone who sees the Son and believes in Him may have everlasting life; and I will raise him up at the last day.'" John 6:40

And while only a small number of people will ever be able to run a sub-four minute mile, everyone who "calls on the name of the Lord" can and "shall be saved." That means "that everyone who sees the Son and believes in Him" will have everlasting life and can know with certainty that their name is listed in the most important place it could ever be listed... in the Book of Life. 

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

So, if you have not made the decision to accept Jesus as your Savior, don't wait another minute to do it my friend. The Bible is very clear that "anyone not found written in the Book of Life" will be cast into the fire for eternity. But those who choose to trust in Jesus, thereby choosing to have their names written in the “Book of Life,” will be raised up at the last day. 

Heavenly Father, thank You for the Bible that shows us that the only way to eternal life is through faith in Jesus Christ. Lord, help us to understand that life is short and that there will be no second chance to accept Jesus after death. Knowing the fate that awaits all those who die and whose names are not in the Book of Life, give us boldness to preach the Good News and to implore the lost to be reconciled back to God before it’s too late. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Do Some Spring Cleaning

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about what's happening this Friday. The first day of spring will be here!! That means more sunlight and more warmth, which means more time and more motivation to run.

This increased motivation to get moving is one of the reasons this season inspires many people to do some "spring cleaning" and organizing. I don't know about you, but organizing my running gear is something that's long past due.

This was actually something I was thinking about as I began packing for an upcoming ultra on Monday night. Knowing that I would need clothing and gear for multiple conditions (including unseasonably hot race day temps) and no longer just cold and wind, I pulled out the three baskets from under the bed where I store the majority of my seasonal running items and got frustrated pretty quickly.

Not only was most of my summer running gear packed away in our basement (as is to be expected this time of year) but I was overwhelmed at the amount of clothing I had been closely holding onto (and rifling through all winter at the expense of time) that I hadn't worn in years. "Why do you keep all this here?" I asked myself. "It would be so much easier for you to keep only what you wear often. You waste so much time!" Which is the very reason I will be doing some "spring cleaning" and organizing as soon as possible.

Now, if this has you saying, "I really feel this Melissa," I assure you that you and I are not alone. Countless runners I've talked to over the years have a hard time parting with items, especially those that have sentimental value... even if they haven't been worn or used in years or even a decade. 

Which is the exact reason I appreciated what running gear editor and writer Megan Petruny said about minimizing clutter. "Minimalism’s basic premise is that we’ll be happier and healthier people with less stuff, both material and mental, in our lives." In fact, she said it's more than just "spring cleaning." "The backbone of minimalism is really less about the actual decluttering, throwing out stuff, and letting go of junk. It’s about focusing more energy on the things that really matter to you in life, tangible or not."

She went on to explain the practice of minimalism and gave some great tips on how to declutter that I think you'll enjoy (*with my two cents thrown in of course): 

For a lot of us, decluttering is a really practical place to start. Less stuff in your life can mean more space and energy for relationships and passions with fewer distractions. Of course, for minimalist ideas to truly work, an overarching understanding and mindset shift is important, otherwise we’ll just re-accumulate the physical stuff we’ve chucked. I’d argue that cleaning up your running gear—a reflection of a hobby that likely means a great deal to you—is a great first step. Even if you don’t want to fully embrace the practice of Minimalism, I think we’d all benefit from a good declutter. Life is calmer and easier to navigate without tripping over piles of barely-worn running clothes or knocking over expired protein powder in our pantries. And along the way, you’ll likely put some of your unused gear into the hands of someone who actually needs it.

How to Start Decluttering

It’s a big task and sometimes daunting. In the past, I’ve used my running routine to make it feel more manageable. Postrun, I set a timer for 10 to 20 minutes each day and sort what I can. Just one month of using my piecemeal approach, that adds up to 6 to 12 hours of decluttering efforts. If you’d rather dive right in for a full day of decluttering, go for it. (Sometimes I’ll go for longer. It’s not equivalent to a runner’s high, IMO, but it really does feel good if you’re on a roll.) Do what you can with the time you have each day.
A lot is easy to ditch or dump, but certain stuff is a struggle—especially sentimental items like race medals or gifts from runner friends and teammates. To help me—and you—through overthinking these tough areas, I have some tips. The “rules” below are those that I’ve found most useful after months of research combined with my own personal experience.

1. Ask, “Have I used it in the past year?”

2. Follow the $20/20 minutes approach.

3. Ask, “Would I buy it again?”

4. Make yourself wear it now.

5. Don’t look back.

The One-Year Rule

I found the common “90-day rule” doesn’t quite work for runners. In the winter, you’ll likely go more than three months without wearing shorts, but you’ll still need them for summer. That’s why I prefer the one-year rule instead. I’d suggest that you start with gear from whichever season has most recently passed since that’s fresh in your mind (*this is where I plan to start). Toss or donate right now what you didn’t wear this past season. Chances are, if you barely wore it this winter, you won’t wear it next year either. 
There’s one important caveat here: race day stuff. Maybe you haven’t raced since 2020 or you’ve been injured. There’s likely still items in your closet that you’ll need for the start line. (Read: Don’t trash your race spikes just yet.) And, here I’ll echo the words of gear editor Amanda Furrer. Keep an old spare jacket and a pair of sweatpants that you can easily part with when it’s time to de-layer in the race corral. Race officials typically provide collection bins near the course so those items can be donated.

The 20/20 Rule


If you get stuck on whether to chuck something—for me this was debating whether I needed a backup of something—ask yourself if you could replace it for less than $20 and in under 20 minutes. So, for example, maybe this past winter you were injured and didn’t wear your $150 running tights for super cold weather. Maybe keep those. But if you’ve got a massive jar of rubber bands, paper clips, and safety pins for securing race bibs ad infinitum, it’s probably okay to recycle some of those.

Would I Buy It Again? (Did I Even Buy It the First Time?)

Freebies that come in race day swag bags (like pens, stickers, single-serve drink mix packets, stress balls, keychains) usually fall into this category for me. It’s rare that I’ve ever actually used any of those things; rather they’ve just decorated the inside of my junk drawer. Ask yourself, would I buy this item again? And if you spent literally zero time shopping for it, or you didn’t even buy it yourself, don’t spend any time deciding whether to keep it. Same goes with gifts. If it’s something I’m having trouble parting with for no reason other than because I care about the person who gave it to me, I’ll chuck it. Give your friend a call or make plans for a run together instead.

The “Wear It Now” Litmus Test

This tip helped me donate at least half of the running shorts or bras I was holding onto that “might come in handy later” or “will be nice to have if I don’t feel like doing laundry.” For example, I tried on shorts in comparison to a pair that I absolutely loved. That was my litmus test: Anything that wasn’t as comfy had to go. Even if the shorts fit, I was able to tell right away if I was comfortable in them. Usually, I’d know within seconds of putting them on whether they were pairs I’d actually want to run in. If I still couldn’t decide, I made myself wear them for the very next run or around the house the very next day. Even though they were expensive or even if I got compliments on them, if they didn’t make me feel comfortable they were out. The fastest way to make yourself hate a piece of clothing you’ve been keeping in your drawer is to force yourself to wear it all day. By the end of the evening, you’ll know what stays and what has to go. For me personally, a cute but scratchy pair of split shorts and an expensive but way too snug sports bra hit the donation box darn quick! Anything that doesn’t fit you well or isn’t comfortable while running—just get rid of it.

Dump, Donate, Deliver—and Don’t Go Back!

Lastly, I like the idea of physically touching items. Hold it, and consider if it sparks joy, or rather if it’s of purpose to you in some way. If the item is sentimental, but you know it’s time to let go of the item, use that last physical touch as a goodbye. Of course, pass along unworn or still usable gear to fellow running friends who might need them—or even want to swap with you!—and recycle whatever you can. But once an item is in the donation bin, you can’t go back and remove it.

10 Categories of Gear

Maybe you want to tackle your gear in categories. Our test team has a template that we use to keep track of our gear. I’ve found it useful to parse gear out into categories and mentally breakdown items, so I wanted to share it with you. I’ve also used it as a packing list. Pick one category to work through at a time. Or, you can just pick a geographic area of your home. For example, one day is the closet or the dresser. Start even smaller by cleaning out one single drawer or even just one flat surface, like an end table. As a big planner sometimes to a fault, I’ve found I need to start before I have the perfect plan of attack. Go in with a good idea of what you want to accomplish, but it’s okay if your blueprint is a little fuzzy.

Tops: jackets, hoodies, vests, long sleeves, tanks, tees, singlets, sweatshirts, short-sleeve tops, warm-up tops, windbreakers, sports bras
Bottoms: tights, shorts, sweatpants, joggers, spandex, pajamas, loungewear, underwear
Apparel-type accessories: hats, gloves, caps, headwear, earmuffs, headbands
Sentimental items: medals, bibs, awards, trophies
Footwear: daily trainers, spikes, racing shoes, recovery sandals, flip flops, socks, compression knee highs, insoles
Medicine cabinet and nutrition: lotions, tapes, deodorants, muscle rubs, pain medications, gels, drink mixes, powders
Tech: earbuds, GPS watches, fitness trackers and wearables
Recovery tools: foam rollers, muscle scrapers, percussion massage devices
Non-apparel type accessories: headlamps, running lights, visibility gear, sunglasses, water bottles, hydration packs and vests
Bags: backpacks, running belts, drawstring and tote bags

And there you have it friends. "Spring cleaning" can benefit us in so many ways. So develop your game plan and get started. It will be worth the effort! On a side note, by cleaning out the things you don't need now, you'll be making room for some sweet new swag from the Bass Pro Fitness Series later. That's a win-win for sure!

Happy Running!

Jesus Restores Those Who Have Stumbled

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Happy Running!