Be a Team Player

“9 Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.” Ecclesiastes 4:9,10 NIV

In a touching story titled “Shot Putter Helps Country Overcome Major Hurdle at 2023 European Team Championships” published Monday, the following was reported: Talk about being a team player. A Belgian shot putter made headlines at the 2023 European Team Championships after she filled in for an injured teammate during the 100-meter hurdles event on Saturday. Jolien Maliga Boumkwo, a Belgian shot putter, stepped up for her country, competing in the event after two of her teammates could not do so.Anna Zagr and Hanne Claes’s injuries prevented them from running the hurdles, leaving Belgium without experienced runners. Boumkwo, who placed seventh in the shot put on Friday, took their place. As potentially expected, Boumkwo finished last in the event. However, her participation not only helped avoid a disqualification in the event but earned Belgium two points, which gave the country a fighting chance to remain at the top level of the European Team Championships (each year, the bottom three teams at the meet are relegated to the second division). Boumkwo ran the 100-meter hurdles without knocking over a hurdle and finished in 32.81 seconds, 19 seconds slower than race winner Teresa Errandonea—but despite the difference in time, her efforts were rewarded with a roar from the crowd upon finishing.“I really love it,” the 29-year-old wrote on Instagram on Sunday after Saturday’s race. “I thought I would take one for the team,” she told BBC Radio 5 Live. “I didn’t think about it, I just went for it.” Do you just love that or what? 

And you know, when it comes to the benefits of being part of a team, the Bible tells us that “two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.” You see, in a good partnership or team, two can accomplish way more than one can individually and a group can help one another in difficult times as well. Similarly, when the church functions like a team, with everyone willing to do whatever it takes to win—even filling in for another teammate when necessary regardless of being ‘qualified’ to do so—everyone succeeds and the church thrives. 

So be willing to “take one for the team” at all times my friend by remembering that you’re a part of a bigger team made up of all believers. Do whatever job needs to be done with happiness and without hesitation. Your efforts will be rewarded and the church will be victorious.   

Heavenly Father, thank You for reminding us that we are all part of Your team and should work together as such, stepping up to fill in the gaps when one of our teammates is injured, ill or going through a difficult time. Help us to remember that every job in the church is important. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Guard your Eyes and Ears

“My son, give attention to my words; Incline your ear to my sayings. Do not let them depart from your eyes; Keep them in the midst of your heart; For they are life to those who find them, And health to all their flesh.” Proverbs 4:20-22 NKJV

In an article titled “Elk Chases Runner in Colorado Park” published Monday, the following was reported: When you’re sharing trails with wildlife, keeping your distance from any creatures you come across is the key to survival. A runner in Colorado learned that lesson this weekend when he passed too close to an elk, and the female, perceiving a threat, chased after him. In a video posted by Colorado Parks and Wildlife Services, you can see the runner heading down a dirt path. The elk is on the road beside the trail and chases the man as he runs past. While the elk backed off and stopped pursuing the man after a few seconds, the Colorado team warned against underestimating these creatures. “Mammas are strong & will protect their lil' ones Wildlife are protecting & raising their young. Moose, deer and elk with newborn calves and fawns can become aggressive to defend them,” they wrote on Twitter.

And you know, when it comes to protecting our own lil’ ones, you and I would do well to never underestimate the potential for them to see and hear things that will cause them harm—things that come into their eye-gates and their ear-gates through movies, television, books, social media and apps such as TikTok, instructing them instead to listen to what the Bible says and not letting it’s instruction depart from their eyes. In other words, we must train our children and ourselves to keep our distance from everything that is contrary to the Word, knowing that it’s as poisonous to our souls and spirits as arsenic is to our bodies. 

So make every effort to be a good example of what it means to take in only what is holy and wholesome so that your children will be inspired to do the same my friend. After all, they are more apt to give attention to our words when we model the instruction we are giving. 

Heavenly Father, thank You for reminding us that what we put into our hearts and minds through our eyes and ears has a profound impact on us. Help us to vigilantly guard our own eye-gates and ear-gates and that of our children as well. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Humidity can Help You

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something you will never hear a runner (at least a half-sane one anyway) say in July or August, "Boy, I really wish it was hotter and more humid." Heat and humidity just make for a miserable run. And the weather combination definitely does a number on a person's pace and overall performance. Am I right? Which is the very reason many runners hop on the treadmill when the feel-like temp feels like death.

But guess what? Did you now that there are benefits of running in the heat and humidity? It's true. Check out these three benefits below and get outside where the view of nature beats the view of Netflix any day: 

1. BETTER CARDIOVASCULAR FITNESS

Many runners are aware of the benefits of altitude training. While no one is contesting its validity, some would argue that running on hot and humid days is even better than altitude training. As has been detailed in the Human Kinetics Journals: “Altitude training can provide an increased oxygen-carrying capacity, a more efficient use of oxygen, and a better ability to tolerate anaerobic metabolism; heat training has the ability to increase plasma volume and reduce cardiovascular and thermoregulatory strain.” In a nutshell, this means that running on hot and humid days will stress your cardiovascular system, thus making it stronger and causing less strain over time.

2. LOWER RESTING HEART RATE

Running when it is hot and humid is going to increase your heart rate more than if temps were a bit cooler. Because the cardiovascular system is being stressed (and since your heart is a primary component to that system), it is going to strengthen it overall, which will have a positive impact on your daily life — most notably in the form of a lower resting heart rate. Overall, a lower resting heart rate is indicative of good health and physical fitness. Thus, folks who have a lower resting heart rate are less likely to suffer from cardiac events such as heart attacks.

3. ENHANCED OVERALL PERFORMANCE

One of the greatest benefits of running in humid weather is that doing so sets you up to be a better runner overall. The reason for this (aside from the aforementioned benefits) is that you are pushing yourself and increasing the difficulty of your run. Ultimately, this will serve to not only strengthen your body in various ways but it will also help to increase your mental fortitude, allowing you to push for harder and longer when the weather is a bit more forgiving.

Now that we have established that there are some legitimate benefits to running in the heat and humidity, let's look at 20 tips to make it a bit more manageable and/or enjoyable:

Allow time to adjust to the heat. If you live in a climate that changes from cold to hot, give yourself two weeks to adjust to running in the heat. During this time do easy base runs at a relaxed pace. Focus on your effort level more than your running times and speed.

Check humidity. Humidity can make a big difference in how hot you get while running. If humidity is high, it prevents sweat from evaporating on the skin, which can quickly lead to overheating of your brain and organs. When humidity is above 40%, it makes the heat feel more intense and impedes the body’s ability to cool itself. When you check the weather, look at the heat index, which accounts for the temperature and humidity. If humidity is high and the temperature is high, consider working out inside. If you do run outdoors, go slow, stay in the shade and bring plenty of water with electrolytes.

Avoid intense workouts on hot days. It is a myth that only beginning runners are affected by the heat. In fact, going faster generates more heat, so elite athletes are especially at risk of being affected by the heat. Avoid speed workouts and fast-paced runs on hot days. Do some relaxed pace base miles instead and save the speed workouts and long runs for cooler days or the treadmill.

Prehydrate before your run by drinking 16 ounces (2 cups) of water two hours before your run. This is also a good time to have a meal or snack. And 15 minutes before your run, drink another 6 to 8 ounces (about a cup) of water. 

Hydrate on the run. Bring hydration on your run. Everyone’s sweat rates vary, as does the amount of heat you are dealing with, so I recommend listening to your body and drinking when you’re thirsty. A good basic hydration guideline for running in the heat is to drink a minimum of 4 to 6 ounces every 20 minutes (4 ounces is half a cup).

Take electrolytes. When we sweat, we lose essential minerals through sweat, including sodium, chloride, potassium, magnesium, and calcium. Put an electrolyte tablet in your water or opt for a sports drink with electrolytes for hot weather running. If you go the sports drink route, look for low-sugar options. 

Wear moisture-wicking clothing. Running clothes with moisture-wicking fabrics will help you stay dry and keep your body temperature more regulated when running in high temperatures. Look for lightweight, loose clothing made of synthetic moisture-wicking materials such as polyester and nylon.

Wear light colors. Lighter colors absorb less heat and darker colors absorb heat so opt for lighter colors.

Protect against the sun. Wear a hat, sunglasses, and sunscreen to shield against harmful UV rays. Consider wearing a moisture wicking long sleeve shirt as well. You can generally find these in the fishing department. 

Avoid peak heat hours. Avoid running at peak heat times, which are between 10 am to 2 pm. Run in the early morning or later in the evening to avoid the hottest times. I recommend running in the early mornings as much as possible because the heat often lingers for hours after sundown.

Stick to the shade. If you have to run when it’s sunny, stay in shady areas. Running near water, by trees, and in shade from buildings helps diffuse some of the heat. Try to avoid blacktop and cement as much as possible as it holds more heat. Of course, if you’re running in a big city like me, avoiding concrete is not always possible, and sometimes running in the shade of buildings is the best you can do.

Adjust your training schedule. We runners can get caught up in numbers and stats and stick to training plans no matter what, but sometimes Mother Nature has other plans. If your only option is running in heat and humidity, you will need to adjust your training program. This can mean cutting miles from long runs, rescheduling speed workouts, or doing shorter runs in general.

Adjust your route. If you are running in the heat, look at your route and revise if needed. Sometimes you will need to cut your running route to be shorter, in a shadier place (a park instead of a track, for instance), or to go by a water stop. Do what you need to do to make sure you have the best chance of staying hydrated and cool on your run.

Run with someone. Having a running buddy improves your safety while running in heat and humidity. If you or your running partner gets too hot, then you can stop and help each other to get out of the heat and cool down. Note, if your dog is your running buddy, you should not run with your dog in the heat. If the temperature (in degrees Fahrenheit) and the humidity percent totals 150 or more, do not bring your dog on the run. See our tips for running with your dog for more guidelines on running with your furry friend.

Share your location. If you run alone, it’s a good idea to share your location, especially if you’re running in heat and humidity. Running apps such as Strava have the option to share your location with a trusted contact, or you can use a safety app like ROAD iD to share your location. 

Be flexible. Be willing to adjust your workout program for the heat. Many runners I coach get frustrated with their slower times during the summer months, but that is normal, given the heat. You will run slower than usual in the heat. For every 5°F rise in temperature above 60°F, your running pace will slow by as much as 20 to 30 seconds per mile.

Check your meds and alcohol consumption. Limit your alcohol intake during periods of high heat. Also, be aware of your medications and their possible effects on hydration. Alcohol, antihistamines, and antidepressants can have dehydrating effects. If possible, don’t consume dehydrating medications right before your run. Still take your prescription medications of course but talk with your doctor about any heat-related risks and how to mitigate them.

Consider your age. Heat affects people more as they get older. Sweat glands become less efficient as we age. More than 80 percent of the estimated 12,000 people in the U.S. who die of heat-related causes annually are over age 60, according to Climate Central. If you’re at an increased risk of heat illness based on your age, talk with your doctor about when it’s too hot for you to exercise outside, and always err on the side of caution.

Know the signs of heat illness. Signs of heat exhaustion and heat stroke include heavy sweating, cold, pale, and clammy skin, a fast, weak pulse, nausea, vomiting, muscle cramps, tiredness, weakness, dizziness, headaches, and fainting. If you experience any of these symptoms, move to a cool, dry place, drink water or a sports drink, and put cool, wet cloths on your body or take a cool bath. The signs of heat stroke include the same symptoms of heat exhaustion but more intense, with a high body temperature (103°F or higher), confusion, and losing consciousness. Call 911 for immediate assistance if you or someone you’re with has a heat stroke.

Exercise indoors. If you’re in a heat wave that won’t relent or you must exercise during peak heat hours, then do an indoor workout. Run on the treadmill, lift weights, go to the gym, or do a HIIT workout at home. The key is to be flexible and stay protected from the most intense heat and humidity.

So there you have it friends. As we begin week three of the OMRR Bass Pro Training, let us embrace the coming heat and humidity wisely knowing that it's going to help prepare us for the those fall races in the Bass Pro Fitness Series of events. Interestingly enough, there have been a few years when temps on race day were way above average and I was thankful for those summer training runs. As someone who's run the Bass Pro Marathon more than ten times, I know being prepared for every condition pays off! And hey, if it happens to be cool on race day, the heat training will have you cruising to the finish line with a smile on your face. 

Happy Training and Happy Running!

Pain is Temporary

"And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you." 1 Peter 5:10 ESV

In an article titled, "Courtney Dauwalter: The fun-fueled ultra-marathon star defying science" published Monday, the following was reported: Ultramarathon runner Courtney Dauwalter crushed the women’s course record at the Western States 100-mile race in California, taking more than an hour off the previous best time. Dauwalter finished the Western States 100 – the world’s oldest 100-mile race – in 15 hours, 29 minutes and 34 seconds, almost 80 minutes faster than Ellie Greenwood’s record set in 2012. The race was first run in 1974.“I just kept asking [my legs] to do one more mile for me and they kept responding, so I was very thankful for that,” Dauwalter told iRunFar about the last 20 miles of the race. “I was definitely, though, deep in the pain cave and really focused on every single step, every single second."

And you know, when it comes to being 'deep in the pain cave' or overwhelmed by suffering and agony to the point of despair, we have reason to take heart. First of all, every believer will experience discomfort and hardship in the race of life at one point or another. It's just the way it is, especially as the end times draw nearer. The Christian life is not easy. But as Peter clearly tells us... our suffering will last only a "little while" compared to eternity, even though it may seem that our pain will never end. The God of all grace, who has called us to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish us.

So knowing that every runner who presses through the pain to make it to the finish line will receive a prize for their efforts, let us stay the course as well--knowing that we will receive something better... a crown that will last forever. Pain truly is temporary my friend. One day soon the Lord will return and take us to a place where there will be no more pain and we will realize that our race was not run in vain.

Heavenly Father, thank You for the promise that all those who faithfully follow You will one day live with You forever in a place where there will be no more suffering and no more pain. Help us to remember that Lord so that when we feel like giving up, we will keep running the race until the day You call us home. It's in your precious name we pray Jesus. Amen. 

Happy Running!

It Will be Surreal

“Rather, as it is written: “No eye has seen, no ear has heard, no heart has imagined, what God has prepared for those who love Him.” 1 Corinthians 2:9 BSB

In an article titled “Australian Runner Phil Gore Shatters Men’s Backyard Ultramarathon World Record”  published last week, it was reported that Australian endurance athlete Phil Gore broke the world record for the backyard ultramarathon after running 373 miles in four days on a cattle farm in southern Queensland.  The backyard ultra format requires runners to complete a loop of 4.1 miles every hour, with the race continuing until one runner remains. Gore completed 102 laps, or “yards,”at the Dead Cow Gully Backyard Masters event in Nanango, 112 miles northwest of Brisbane. The previous world record was 101 yards, set by Belgian runners Merijn Geerts and Ivo Steyaert last October… “It’s surreal,” Gore told the Australian Broadcasting Corporation after he crossed the line. Indeed it it is. 

And you know, when it comes to things that are surreal or very strange and more like a dream than reality, the Bible tells us that “No eye has seen, no ear has heard, no heart has imagined, what God has prepared for those who love Him.” Do you just love that or what? You and I can’t even begin to fathom what God has in store for us! We have a wonderful and eternal future awaiting us in a place more beautiful than we could ever envision, even in our wildest dreams—a place where there will be no more death, sorrow or sadness and we will be with the Lord forever. 

So if the spiritual race you’re running is tough right now and you’re tempted to drop out, keep your eyes on the finish line and keep pressing on my friend! Endure hardship, avoid temptation, and remember that this life is not all there is. The best is yet to come—something all those who persevere til the end will come to know. 

Heavenly Father, thank You for reminding us that You are creating a new heaven and a new earth that’s way more amazing than what our finite minds can comprehend. Cause us to truly understand this so we would find the will and the strength to keep running until the day we take hold of the Prize that awaits every believer. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Go Full Speed

“Teach us to number our days, that we may gain a heart of wisdom.” Psalm 90:12 NIV

In an obituary published by the StarTribune Tuesday, it was reported that Mary Lou Carlson, an inspiring late-in-life runner, died at the age of 95. Her eulogy went on to describe what inspired Mary Lou to lace up at an age where most people are slowing down. After years of walking around Lake Harriet, Mary Lou Carlson picked up running in her 50s and set a goal for herself — run around the entire lake, near her Minneapolis home.” She started jogging a few blocks. Soon, the mother of two had conquered the 3-mile run and decided to complete a marathon. Then another, and another. Over a two-decade running career, Carlson ticked off more than 300 races and 35 marathons, including the first 20 Twin Cities Marathons — and along the way inspired others to embrace an active lifestyle, no matter what their age. “She was full speed whatever she did," said her son David Carmein, of Mound. Do you just love that story or what?  

And you know, when it comes to being “full speed” or fruitful for a lifetime, we would all do well to consider that life is very very short, even if we live to the ripe old age of 95. In light of that then, like Moses, we should ask the Lord to “teach us to number our days, that we may gain a heart of wisdom” because it’s this heart of wisdom that leads us to view each day as an undeserved gift and God-given opportunity to make a difference in this world. It compels us to live life to the fullest, working diligently with all our might as if each day was our last—fervently striving to know God more and to make His great Name known while joyfully serving Him by serving others. 

So ask the Lord to reveal how truly fleeting life is my friend so that you would not waste even one moment of it. We only get one shot at this. Let’s make it good!

Heavenly Father, thank You for reminding us that we can and should be productive at every age. Lord teach us to understand the shortness and frailty of life so that we wouldn’t waste even one moment of it. Help us to live each day for You knowing that only what we do for You will last. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Pray for Those who Harm You

“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, love your enemies, bless those who curse you, do good to those who hate you, and pray for those who spitefully use you and persecute you,” Matthew 5:43,44 NKJV

In an article titled “Bystanders watch motorcyclist crash into runner in Bell Buckle” it was reported that someone [intentionally]crashed their motorcycle into a man during a race in Bell Buckle on Saturday morning. The crash happened during the RC Cola-Moon Pie Festival race outside the Bell Buckle Volunteer Fire Department. Witnesses within inches of the crash watched as the motorcyclist sped away. Witnesses said they had to jump out of the way while watching the motorcyclist speed up before striking the runner, flinging him into the air. “It was devastating to witness,” Kim Smith, who lived nearby, said. She went on to say, “I hope that they’re caught. I really hope that they are caught and I’m praying that they realize that they need the Lord and to treat other people differently.” 

And you know, while our natural inclination when we or someone we know has been intentionally harmed or hurt is to lash out and wish harm to the individual that has done wrong, Jesus said that we are to love our enemies and to bless those who curse us, to do good to those who hate us, and to pray for those who spitefully use us and persecute us instead. In doing so, we show them the love of Jesus which can inspire them to accept Him as their Lord and Savior and will ultimately cause them to “treat other people differently.” Do you just love that or what? 

So pray for those who have wronged you today my friend. Pray that they would realize that they need the Lord and would repent and accept Him. Prayer has the power to do that!

Heavenly father, we thank you very much for reminding us that we are to pray for those who have wronged us so that they might seek you rather than die in their sin. Lord, please remind us that we were still sinners when You sent your Son to die on a cross for us. Knowing how blessed we are because of that, help us to display that love to others. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Meet Your Pacers

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about a group of people that you might not know even existed but are getting trained up and ready to help get you to the finish line of the Bass Pro Marathon or Half in November. The Bass Pro Pacing Team is a group of individuals who love helping others fulfill their running dreams. They're encouraging, they're fun, and most importantly, they are ready to get you from the start line to the finish line in the time you want to get there and with a smile on your face. They really can make your 13.1 or 26.2 mile race more fun than you could ever imagine! So say hello to some of this amazing group (who will introduce themselves and tell you why they enjoy pacing so much) and make plans to join them in the fall. You’ll be so glad you did! 

So without further ado and in no particular order, here they are:

Greetings! Our names are Rich Palmer and Rachel Lyons and this will be the 3rd time we have paced the Bass Pro Half Marathon. Little did we know that when we started running 15 years ago that it would become such a critical part of our lives. We run because of how good it makes us feel, the sense of accomplishment weget after completing races, and to socialize with other fitness oriented people.   We met each other through running as well as many other long term friends. There are so many benefits to running!

We are excited to train with you this season and to help you crush your running goals!

Justin and Samantha are pacing the 5:45 marathon. We love pacing for Bass Pro because we can help others push past their limits and to achieve their goals. We look forward to race day and running with you.

I am excited to pace the Bass Pro marathon again this year and look forward to seeing so many running friends and acquaintances out on the course. Springfield’s running community is amazing and has been such an influence and encouragement on my running and racing journey.  I truly enjoy helping other runners achieve goals and reach milestones. Come run with us and I promise we will finish just under 5 hours. - Charlie Hungerford

I'm Paul Vining, pacing the 6:00 Bass Pro Marathon. I love pacing to help others accomplish their goals and have an enjoyable run. I love seeing others complete their first marathon. I try to talk the whole way to pass the time and the miles with a smile on my face.

This year I will be pacing the 5:30 Marathon with my most amazing best friend Melissa Sharp!  I am thrilled to be pacing again this year, I love helping people especially the first timers, make it past whatever mental roadblocks they have during the race and seeing them achieve their goals!- Gretchen Puett

I started running 5 years ago when a fellow gym member invited me to a group run.  I had never really enjoyed running before, but as a busy working mother of two, I quickly fell in love with the chance to be outdoors and socialize while also taking care of my body and mental health.  I love the running community... people that support you, motivate you, and show up because they said they would! I am so proud to be a part of this community, and I am very excited to pace in order to help others reach their goals! - Melissa Nunez

My name is Shelley Stout. I’ll be one of the 4:15 pacers for the marathon this year. This will be my 12 year in a row participating in Marathon Weekend and second year pacing the marathon. As a runner I love races that have pacers and has helped me to reach the finish line many times over. I enjoy training with friends and my 4 legged doodle Winnie. Looking forward to having fun and getting runner to and through their goals!

I'm passionate about helping runners meet their goals and crossing the finish line! - Adam Irvin 

I have been pacing half marathons since 2014. I love pacing because we get to help other runners meet their goals. This will be my 6th time pacing for Bass Pro and my 4th time pacing the 2 hour half for Bass Pro Half Marathon. I try to keep everyone entertained the entire time we are together. Looking forward to another great Bass Pro Half Marathon. - Randy Acklin

Janet Clements--- 3 hour half. So happy to help others reach their running goals that they've worked hard for and have fun along the way.

Hello again! I’m pacing the 4:45 marathon with Lali this year. Professionally, I am a registered dietitian, so motivating people to eat healthy for disease prevention and management is a passion of mine, but running is my jam for sure! This will be my third year pacing and I absolutely love helping to motivate new and old runners to reach their goals! I know I’m not alone when I say the mind wanders in 1 million directions during a run, especially during a marathon! So it’s nice to be surrounded by those with similar goals to help you sort through some of the more challenging thoughts and emotions, and ultimately cross that finish line! -Jaunine Marie 

I run because it is therapy for me. I love pacing because it brings me joy to see others accomplish goals they set for themselves or even beat them. There is no better feeling than watching your pace group or end of race stragglers cross over that finish line! I've been running since 2014! I completely a marathon or more almost every weekend. I clocked in about 2100 miles in 2022! My heart is out running on the trails in Arkansas. I eventually want to complete a 100k trail run, but so far have only finished a 50-miler twice. (2022 - 11:35 & 2023 - 11:30). - Erika Ashley 

I am one of the pacers for the 6:00 time slot at Bass Pro Marathon this year. I have run over 20 marathons and paced Bass Pro at least 4 previous times. It is fulfilling to me to help runners achieve a goal. Having run with pacer groups many times myself, I understand how helpful they can be. I want to help runners enjoy the experience and accomplish something that they desire. - Kathy Carroll

I am looking forward to my 10th time pacing a Bass Pro Fitness Festival event! My love of running began early; I've been running for decades, but the Cohick Half Marathon was one of my first races and the Conservation Marathon was my first full marathon in 2014. Since then I've run numerous races in several states (including the Boston Marathon) and so I can confidently say that The Bass Pro Fitness Series events are some of the best! I am looking forward to this training season and hearing the stories of what inspires you all to run! - Lali Marie

I’ve been very blessed to have amazing people in the running community to come and help me throughout my running journey.  It’s because of these amazing people that I was able to accomplish things that once seemed unthinkable to me.  So, when I was asked to pace, I was so excited.  I want to be able to give back to the community that helped me so much.  It’s such an amazing feeling to accomplish something that you once thought would be impossible for you to do and to help someone get there would be such a blessing in giving back. This will be my 3rd year pacing for Bass Pro Marathon.  I’m so grateful to this community of runners.  It really is a huge family that takes in anyone and encourages you to do your best. I’ve made so many friends here that I now call my family and they’ve helped me achieve so many things that I would have never thought possible.  I love being able to give back in anyway I can and pacing and helping people achieve their goals is so amazing. - Amanda Toliver

Half marathon 2:00 group! For me it all comes down to helping others get the joy from accomplishing the same goals I’ve chased in the past. Also this is my 3rd time pacing the half! - Chad Johnson 

And last but not least, your’s truly…..

I am once again pacing the Bass Pro 5:30 Marathon group (with my bestie Gretchen) and I couldn’t be more excited!!! Helping runners get to the finish line with a smile on their face is something I love doing! Bass Pro is hands down my favorite marathon and I hope it will be yours too!! I can’t promise completing 26.2 miles won’t be hard but I can promise you that you’ll laugh along the way and have a good time. Gretchen and I have lots of jokes ready for you!

So there you have it friends. Bass Pro Pacers are famous for a reason! They love getting you to the finish line on time every time. And want you to leave the racecourse with some great memories. And best yet, they will help you run a consistent pace throughout the entire race which is of great benefit to all runners, but especially to first-timers. So determine your goal time for the half or the full marathon and then line up behind the person whose job it is to get you there. You’ll be so glad you did! 

Happy Running!

Breathe Intentionally

“O my Strength, I will sing praises to you, for you, O God, are my fortress, the God who shows me steadfast love.” Psalm 59:17 ESV

In an article titled “How to Breathe While Running, Plus Different Techniques to Try” published by Runner’s World, it was reported that intentional breathing keeps a person running strong in the same way that logging miles, maintaining strong form, and staying fueled does. The writer went on to say: Even if you don’t typically think about each inhale and exhale you take on the road, learning how to breathe while running can boost your performance in more ways than you might realize. “The more effectively you are breathing, the more you can adequately supply your cells with oxygen and remove the carbon dioxide from your cells,” explains Michele Olson, Ph.D., C.S.C.S., senior clinical professor of sport science and physical education at Huntingdon College in Montgomery, Alabama. The summation of the article was this… When it comes to your inhales and exhales, finding the practice that feels more natural is really what’s going to allow you to progress in running, so it’s worth your time and effort to find the technique that works best for you.

And you know, when it comes to inhales and exhales spiritually speaking, you and I would do well to make breathing in God’s grace and then breathing out His praise something that we naturally do each and every day. You see, our God is a good God who shows His “steadfast love” to us in ways that we might never “typically think about,” ways that display His undeserved favor at work in our lives. And for this we, like the psalmist, should “sing praises” to the One who has promised to be our Strength and Fortress among other things. 

So consider all the ways God has blessed you today my friend—all the grace He has bestowed upon You. The fact that you are alive and breathing is evidence of His unmerited goodwill if nothing else. Make it your practice to inhale that goodness and then exhale the praise that naturally comes from a grateful heart. It’s worth your time and effort. 

Heavenly Father, thank You for reminding us that we don’t typically think about the many ways you bless us each and every day. And therefore don’t make praise something we give You as often as we should. Lord, cause thankfulness to come naturally to us so that we might praise You with the very breath that You have given us. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Words Make a Difference

“The lips of the righteous feed many, but fools die for lack of sense.” Proverbs 10:21 ESV

In a story titled, “Grandma’s Marathon runners feel love and support from spectators” published by WDIO News yesterday it was reported that over 20,000 runners signed up for Grandma’s Marathon this past weekend and were thankful for the volunteers and those cheering them on, saying that it absolutely helped them mentally. Stacey and Kevin Lund, a husband and wife duo, have been running in Grandma’s marathon for four years. However, they said it takes months of training to prepare for the marathon, and expressed their gratitude towards volunteers. “It’s really one of the biggest things and I get choked up a little bit because just the volunteers that come out to help us runners, it’s priceless.” Kevin Lund said. “It’s amazing the volunteers and the people that come out for this event.” Stacey Lund also said. “And just the community that comes in just to hold goofy signs and cheer us on and ring the call bells. It really makes a difference and it keeps you going.”

And you know, when it comes to something that “keeps you going,” whether in life or in racing, one thing is certain… words of encouragement make a difference. Which means the people that speak them are of immeasurable value. In fact, the Bible tell us that “the lips of the righteous feed many.” Think about it this way. In the same way that physical food supplies the runner with what he or she needs to keep their body moving, uplifting words that come from the lips of volunteers provide what a runner needs to keep the mind and spirit moving—something that is crucial for their success in making it to the finish line. 

So knowing that food is necessary to sustain physical life, but words sourced in God are necessary to impart and sustain spiritual life, let us look for opportunities to “feed many” my friend. Volunteer when you can but pray for opportunities to spread cheer everywhere you go each and every day. You could very well make all the difference in whether a person gives up or keeps going. 

Heavenly Father, thank You for reminding us that our actions and words have power. Cause us to look for ways to encourage and uplift others Lord, even complete strangers, that they might be strengthened physically and spiritually for the journey in front of them. It’s in your precious name we pray Jesus. Amen.  

Happy Running!

The Perfect Father

“A father to the fatherless, a defender of widows, is God in his holy dwelling.” Psalm 68:5 NIV

In a timely story titled, "Danish Dad Sets World Record For Half Marathon With Stroller" published yesterday, it was reported that Jacob Sommer Simonsen ousted fellow Denmark dad Andreas Lommer for the fastest half marathon with a stroller (pending ratification). Simonsen ran the Aarhus Half Marathon in 1:08:04, besting Lommer by 34 seconds. Sommer Simonsen posted on Instagram, “Fun ladstrip with Viggo...World Record for him and a melt down for me.” Cal Neff, who holds the Guinness World Record for fastest marathon with a (single) stroller (male) at 2:32:21, commented, “Great to see the record progressing! Passing the torch from one fast dad to another.” Wow right? That’s one fast dad worth celebrating.

And you know, with Father’s Day just around the corner, many people will be planning ways to celebrate their dads today. Sadly though, many others won’t. In fact, whether their father has died, was never in their lives, or didn’t treat them well, being fatherless has caused them great pain and sadness; something they are reminded of every year on this holiday. Thankfully though, we can all celebrate our good Father because He is “a father to the fatherless.” That means what our earthly fathers lacked giving us, the Lord provides. He fulfills our need to be loved, cherished, protected, and valued. Which is why He is our perfect Father. 

So let us prepare to celebrate the One who said He would never leave us or forsake us my friend. The One who comforts us, walks with us, counsels us, and fills the role that only the Good Father can. 

Heavenly Father, thank You for loving us the way You do. Lord there are so many hurting people in our world who have been abandoned or abused by their earthly fathers and are in need of the healing that only You can provide. I pray that they will turn to You today and accept You as their Lord, Savior, and Father. It’s in your precious name we praise Jesus. Amen. 

Happy Running!

Avoid the Pity Party

“Why then does my suffering continue? Why is my wound so incurable? Your help seems as uncertain as a seasonal brook, like a spring that has gone dry.” Jeremiah 15:18 NLT

In an article titled, “Retired Tennis Pro Finds Solace in Marathons” published Monday, the following was reported: Tennis pro Monica Puig has turned to running marathons after shoulder problems forced her to retire in 2022. She’s already completed the 2022 New York City marathon, and this year’s back-to-back Boston and London marathons, according to CNN. Puig, 29, who won more than 300 matches during her career, including a gold medal at the Rio Olympics, told CNN that instead of feeling sorry for herself that her tennis career ended due to injury, she’s channeling “all of that energy...into something more productive.”

And you know, when it comes to the futility of hosting personal pity parties, the Bible gives us the story of Jeremiah who was feeling sorry for himself. You see, Jeremiah was following God by preaching a message of repentance to the Israelites but was feeling nothing but the sting of rejection and persecution from them. As a result, he started to have doubts about what he was doing for God saying, “Why then does my suffering continue? Why is my wound so incurable? Your help seems as uncertain as a seasonal brook, like a spring that has gone dry.” In other words, Jeremiah was saying “I’m suffering here.  Can’t you see?  Are you truly going to help me? Or will you let me down like so many others have in the past?” And of course the Lord reminded Jeremiah that He did see Him and that He would be with him every step of the way. 

So if the Christian life is getting too hard for you today and you’re saying, “Lord, this is tough. Why do I have to go through this?” Stop and remember that a pity party only keeps you from being productive my friend. Trials, tribulations, pains, and pitfalls will come but God will walk with you through them all. So channel your energy into overcoming those doubts and keep pressing on!

Heavenly Father, thank You for reminding us that there will be times when we feel as if this life is unfair or that we’ve been given more than we can handle. During these times Lord, please remind us that You are a mighty God who is working all things for our good and Your glory. Help us to consider it all joy when we go through the fire for your Names’s sake. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - The Benefits of Group Running

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 weekend… official Bass Pro Fitness Series training begins! I don’t know about you but that makes me happy! Organized group runs exponentially increase a person’s chances of being race ready on race day. Running with others is also one of the most effective strategies for running habit formation and maintenance. Additionally, the social benefits of running are among the biggest reasons why runners start and stick with running. And don’t even get me started on the cheap entertainment they provide. Runners seem to have a weird sense of humor so you’re bound to hear some crazy stories. 

So whether you’re training for the Bass Pro Fitness Series 5k, 10k, half marathon, marathon or one of the Dogwood Canyon trail runs, running with a group will prepare you to step up to the start line with a smile on your face. And guess what? If you’re not in the Springfield area to join the OMRR group, do an internet search for one in your area and use the training plan they provide like the Frog Fitness Group does down in Pulaski County. 

But if you’re still wondering what all the hype is about running with a group, check out these 10 Fantastic Benefits of Group Running:

1. You’ll have built-in role models. 

People naturally start to adopt habits of those around them. Spending time with other runners will help immensely with your habit formation because you’ll start to mirror your running friends’ habits.

2. You’ll motivate each other.

With a running group, you get a built-in cheering squad. Members cheer for each other at racesand support one another during long runs. You’ll be more motivated to stick to your training because you’ll hold each other accountable. It’s harder to blow off a workout when you know others are waiting for you.

3. You’ll feel a sense of purpose.

Mentoring other runners or being part of a cohesive team can you give a sense of purpose and help you make new and meaningful connections.

4. You’ll get creative stimulation.

It’s fun to brainstorm ideas when running with a group. You can bounce ideas off your running friends and ask them for advice.

5. Your performance will improve.

Everyone thrives on a little healthy competition. When you’re running with others who are pushing you to run faster and harder, it’s easier to take it to the next level. When running alone, you may be tempted to cut your workout short, but peer pressure will get you to do the entire workout, and maybe even a little extra.

6. You can network.

Running with co-workers, clients — even your boss — is a great way to network and build your professional relationships in an unassuming way. You’ll develop a camaraderie with other runners that’s difficult to replicate in an office or other work setting. 

Building or reinforcing relationships through running may lead to a new job or other opportunities. I know lots of runners who’ve found new jobs or make important professional connections through running.

7. It’s much safer to run with others.

Potential attackers or harassers are not likely to go after a group. It’s tough to get lost if you’re with a group and, even if you do take a wrong turn, you have each other to figure out how to find your way. And if someone in the group gets injured or sick, there’s always someone there to help.

8. You can beat boredom. 

Although I do sometimes like my alone time when running on my own, my group runs fly by much faster. It’s tough to get bored when you’re running with others. You’re also more likely to explore new running routes when running with a group, which will definitely make your runs more interesting.

9. You’ll feel a sense of community.

Whether you’re racing together, volunteering at a race, or cheering on your teammates, it’s fun and rewarding to be connected with like-minded people and be part of something that’s bigger than you. 

Runners can really relate to each other and are supportive of one another through running (non-running) ups and downs. Runners feel certain emotions and find humor in things that only fellow runners can understand. These bonds make runners feel like they’re part of a special, tight-knit community. 

10. You’ll expand your social circle.

Running with a group is a great opportunity to meet people with similar interests. Many people (myself included) have met their spouse, significant other, or close friends through a running group or club.

So there you have it friends. Running with others has so many benefits, especially when you’re training for those long distances. Which is the very reason you should find a group and join them as we start Bass Pro training. You’ll be so glad you did!

Happy Running!

Overcome Every Obstacle

“You, however, know all about my teaching, my way of life, my purpose, faith, patience, love, endurance, persecutions, sufferings—what kinds of things happened to me in Antioch, Iconium and Lystra, the persecutions I endured. Yet the Lord rescued me from all of them. ” 2 Timothy 3:10,11 NIV

In a heartwaring story posted by Runner’s World last week, it was reported that Hoda Elshorbagy would be competing for the first time in the professional wheelchair division at the New York Mini 10k. What makes this story so inspiring though is the story behind the story. When she was eight months old, Elshorbagy received an expired polio vaccination. Instead of preventing her from getting polio, she says the vaccine gave her polio and left her almost completely paralyzed. For the next 16 years, Elshorbagy underwent 13 surgeries as doctors attempted to restore her mobility. Now 33 years old, she is able to stand and walk with crutches. In 2016, Elshorbagy learned about wheelchair racing by watching the Paralympic Games on television at home with her dad. Seeing American wheelchair racing legend Tatyana McFadden blaze around the track to win gold in the 1500 meters captivated her. “I decided from that day that I will do this sport no matter what the obstacle is, and I will go through it and I will reach my goal.” Do you just love Hoda’s determination to make to it to the finish line or what?

And you know, it’s this same attitude that says, “No matter what the obstacle is, I will go through it and I will reach my goal,” that Paul urged Timothy to have—serving as Timothy’s role model as he worked his way to the finish line, all the while standing firm on the Truth no matter the consequences. And let me tell you, Paul faced a lot of obstacles! Something he pointed out to Timothy by saying “You, however, know… the persecutions I endured.” He warned Timothy that the obstacles would only become greater the closer the time came for Jesus’ return—but hoped the example he set would spur Timothy (and us) to stay faithful until the end. 

So let us make it our goal to endure and overcome anything that comes our way, looking to the example of Paul and other faithful followers. We are in the final stretch my friend. Let’s keep pressing on!

 

Heavenly Father, thank You for laying out in the Bible all things we can expect to experience in these end days. Lord help us to stay faithful and to patiently endure the obstacles that will be in our path as we make our way to the finish line. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

We are Being Renewed Day by Day

“So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day.” 2 Corinthians 4:16 ESV

In an article titled “Tom Cruise Wants You to Know He's Still a Runner” published on Global Running Day last week, it was reported that the 60-year-old actor has improved his running form over the years. In one running blog’s count, as of last year, he’d run in 44 out of 52 movies. Cruise is known so much for his athleticism that there are YouTube videos documenting “Every Tom Cruise Run. Ever,” and ESPN has even called in experts to evaluate his form. Writer Ryan Hockensmith wrote, “In ‘The Outsiders’ and ‘Taps,’ Cruise runs quite a bit, and it’s a sloppy, under-developed run. It’s not until toward the end of ‘Risky Business’ in 1983 when Cruise vaults up his high school’s steps and jets through the hallways that the beginnings of a steady, faster form begins to emerge.”As so many other runners have discovered, running economy, form, endurance, and overall ability really can improve with age and experience. 

And you know, when it comes to changing with age, the Bible tells us that “our outer self is wasting away” but “our inner self is being renewed day by day.” That means although a believers physical body is dying, their spiritual bodies aren’t! The world may beat them down but their renewed mind keeps them getting up again and again! In fact, through constant training in the Word, faithful followers of Jesus will continue to improve their spiritual running economy, form, endurance and overall ability to serve—and therefore be increasingly joyful, fruitful and productive as they age and grow in knowledge. 

So if you find that your strength is waning and your pace is slowing as the years keep trickling by, don’t lose hope my friend! And don’t get discouraged over the aging process. Our purpose is to carry the light of the gospel to the world—and we can do this at every age because of the renewing power of Christ within us. 

Heavenly Father, thank You for reminding us that we, like Paul, can continue to serve by Your strength that makes us good as new each and every day. Lord please fill us with Your joy that we may be strengthened in spirit and equipped to serve You until the day You call us home. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Make Today the Day

“Then I will tell them plainly, ‘I never knew you; depart from Me, you workers of lawlessness!’” Matthew 7:23 BSB

In a harrowing story published Wednesday, it was reported that a runner was hospitalized after being charged by cows on the Meadowlark trail near Superior Colorado. Luckily for the runner there was another person nearby who called 911 after seeing the runner trying to protect herself on the ground while surrounded by 15 to 20 cows. Most seemed to be mothers with their calves. Rangers responded within 15 minutes, and the runner was taken to the hospital; her condition is unknown, according to the Times-Call… Megan Hetzel, a runner who frequents the Meadowlark Trail, was charged on Tuesday, too, but managed to avoid injury. “There is nothing more terrifying than looking behind you to see a herd of very large mooing animals charging at you,” Hetzl told Runner's World. “I think one brushed me, it was that close.” 

And you know, as terrifying as it would be to see a herd of cows charging at you, the most terrifying thing we could ever see is the face of Jesus saying, “I never knew you; depart from Me, you workers of lawlessness!” These are the words all those who have not accepted Jesus Christ as their Lord and Savior will hear in spite of all the works and good deeds they might have done in His Name. These are not people who have lost their salvation but rather those who never truly had it. 

So if you haven’t placed your trust in Jesus yet, I urge you to make today the day that you accept Him as Lord of your life my friend. We aren’t guaranteed tomorrow or the next minute for that matter and you do not want to hear the words “Depart from me.”

Heavenly Father, thank You for reminding us that salvation comes by faith and faith alone. Lord help us to share this Message with the lost so they can make today the day they accept You as Savior. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Be Trained-Up and Race-Ready

“All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work.” 2 Timothy 3:16-17 NIV

In an article titled, “ Amazing Camille Herron Breaks Men's Course Record at Texas Trail Festival Marathon ”published Monday, the following was reported: Ultrarunner Camille Herron added a new notch to her belt over the weekend, taking home the top prize in the Texas Trail Festival marathon in Spicewood, Texas, breaking the overall course record by nearly two minutes with her 3:49:47 victory. She also walked away with a pretty sweet longhorn-shaped birdhouse as a prize for her efforts. Herron says it had been a few years since she’d raced in Texas, and she decided to do the race on a whim. She posted on Instagram that it was a great course and good prep for the Western States Endurance Run at the end of the month, where she hopes to improve on last year’s eighth-place finish. The course, full of twisty trails, rocks, and roots, as well as short, steep climbs coupled with two longer hills, has “been known to make a tough guy whine,” according to the official race website. But the 41-year-old ultrarunning legend made quick work of it and finished with a smile on her face.

And you know, it’s only because Camille was trained up and race ready that she was able to enter and win such an arduous and difficult race “on a whim.” Similarly, it is absolutely imperative that every believer be spiritually trained up and race ready at all times too, knowing full well that the prompting of the Holy Spirit can spur us to change direction or to do something totally unplanned and maybe even hard and strenuous “on a whim.” Which is the very reason we must daily read, study and meditate on Scripture—taking in the God-breathed words that serve to thoroughly equip the servants of God for every good work. 

So make Bible study a priority my friend because we have work to do! Work that will get increasingly more difficult and dangerous as the end days draw closer. We must be trained up and race ready to go out into the missions field—to share the Good News and to fight the good fight… with joy in our hearts and smiles on our faces. 

Heavenly Father, thank you for the reminding us that we must  be spiritually trained and ready for battle at a moments notice. Fill us with an urgency to read the Word, to know the Word and to hide the Word in our hearts so that we will be thoroughly equipped for the battle that’s ahead of us Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Get out into the Great Outdoors

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 great outdoors! Did you know that June is National Great Outdoors Month??? It’s true!! And to celebrate this event, National Day Calendar encourages everyone to “explore our nation’s abundant wildlife refuges, parks, and natural beauty… and to pursue the beauty and majesty of the big skies and open spaces the outdoors offers.” I don’t know about you but I personally believe there’s no better place to do that than at the Dogwood Canyon Nature Park. And while June is a fabulous month to visit my favorite park, you should definitely visit it in November too. Why? Because that’s the weekend of the Dogwood Canyon trail runs of course!

Now if you're saying to yourself, "But Melissa I love running the Bass Pro Marathon and I don’t want to have to choose," or "I can't miss the Bass Pro Half Marathon although a trail run sounds great," I have three words for you... Run them both. For real!! Although they are back to back events, trail running is a whole different type of atmosphere and terrain. For one thing, trail is much softer than pavement and has a much slower pace. And there are several distances to choose from as well. So you can go long at Bass Pro and dial it down to a 15k or 25k at Dogwood. Or run 13.1 miles of Springfield roads and then hit the trails for the 25k or 50k distance (and don't forget about the Dogwood Challenge). 

See where I'm going with this? As someone who does both as often as I can (the marathon and then the Dogwood Challenge), I will tell you this.... I always view Dogwood Canyon as a reward for completing the Bass Pro Marathon. The laid back atmosphere of trail running is restorative and unexplainable but trail runners get it—and you will too if you take the plunge and register for this epic trail run. Dogwood Canyon is where runners come to slow down and pause to enjoy the beauty of God's creation. It's hard to explain just how pleasing to the senses the hills of Lampe are so I’ll just say this…  those hills are good for the soul. So if I have you now thinking, "Hmmm. Okay I might just try trail running," check out these 10 additional (and there are many more) benefits of trail running from Road Runner Sports and then get signed up. 

Health Benefits of Trail Running

1. Trail Running Is Amazing For Your Core
Tired of all those crunches and planks, but still want to build your core? Hit the trails. The uneven footing, rapid changes in direction, and increased need to focus on balance make for an amazing core workout. Staying upright and navigating the varied terrain of trails means you have to maintain full-body tension at all times. This full-body tension keeps the core firing in what is essentially a standing plank hold during the entire time you are running. If you are looking to build a stronger core, getting off the road and onto a trail is a far more fun way to do this than slogging through an at-home core routine.

2. Trail Running Improves Your Balance
The key to good balance is a solid core, strong lower body, and stable ankles. Thankfully, trail running has you covered on all three counts. Running on unpredictable and uneven surfaces works the core, strengthens the legs, and challenges your ankles and feet to build a rock-solid base for balance and stability.

3. Trail Running Increases Your Endurance
Whether you’re training for your first 5K or preparing for your next marathon race, you’ll appreciate how trail running boosts your endurance. Balance requires you to activate the small stabilizer muscles in your foot each time it hits the ground, which strengthens feet and helps them take on more mileage with less pain. By charging inclines at high intensity, you can develop explosive leg power and increase your anaerobic threshold that’s critical for long-distance exploits.

4. Trail Running Lowers Your Risk of Injury

If you are concerned about the injury risk of trail running, it might surprise you to learn that studies show trail runners may have a lower risk of running-related injuries compared to road runners. Running on trails puts less stress on the lower leg compared to running on concrete and tracks, and the power and stability challenges of trail running may create improved core and knee control to reduce the risk of ACL injuries. Many running injuries are the result of overuse due to certain muscles, tendons, or ligaments getting stressed over and over again beyond their ability to recover; with trail running, the constantly changing terrain and varying direction of forces helps to avoid overloading any one area on the body as you run, protecting vulnerable areas from overuse.

Physical Benefits of Trail Running
Does trail running build muscle? Yep. Trail running has your back! And lungs, heart, and joints.

5. Trail Running Improves Your Heart
Since you’re doing a little (or a lot) of extra work to run on varied terrain, your heart has to work harder. The constantly changing nature of off-road trail running — going up steep inclines and descents, for example — can increase your cardiovascular fitness differently compared to running on a flat road or treadmill.

6. Trail Running Builds Powerful Legs
While road running can help beginners build some leg muscle and strength, seasoned runners will find it’s usually not enough stimulus to continue getting stronger. Running tends to work slow-twitch muscle fibers for endurance; more rapid, explosive movements are necessary to work the fast-twitch muscle fibers responsible for more muscle size and strength. Running downhill on trails forces your quads to act as brakes while you descend. In contrast, running uphill puts more stress on your glutes, which helps your body negotiate climbs. Technical trails, or trails with a lot of peaks and valleys, engage your calves to stabilize and propel your stride. Trail running adds sprints, jumping, and rapid cutting to the mix, stimulating those fast-twitch fibers and taking your lower body strength and power to the next level. With more time spent on the trail, you will not only find your glutes, quads, and calves growing more muscle, you’ll also likely notice that you’ve become a faster, stronger, and more explosive runner.

7. Trail Running Strengthens Your Joints
To top it all off, the increased strength and power you develop from trail running means more stable muscles and joints, which means fewer rolled ankles, fewer twisted knees, and more secure movements as you navigate the trails. Since trails offer softer surfaces than hard asphalt, landings are more forgiving. Your feet experience less shock upon impact, which can be a game-changer for runners who need a break from pounding the pavement.

 
8. Trail Running Can Burn More Calories Than Road Running
Are you hoping to lose weight? Trail running is a surefire way to burn through extra calories compared to road running thanks to higher energy demands from navigating uneven terrain, maintaining balance, and scrambling up and down hills. Although the exact amount of calories burned through trail running will vary greatly from person to person depending on a number of different factors, a good rule of thumb is about 10% more calories are burned for each degree of incline as compared to level road running. A 10° hill means a whopping 100% increase in calories burned compared to road running on a level surface. This means that crazy hill on your local trail could be torching twice the calories every second you sweat your way up!

Mental Health Benefits of Trail Running
Your physical health is an important part of your life — but what about your mental health? Well, you can start trail running for mental health; this outdoor exercise can make you feel happier, more alert, and more actively engaged in your life.

9. Trail Running Makes You Smarter
Due to the high mental demands of trail running, it boasts mental benefits in addition to its positive health and fitness effects. Research shows that complex exercise activities involving a high cognitive demand increase measures of perception, working memory capacity, and spatial awareness in participants. In other words, your brain works faster, remembers more, and has a better sense of where your body is in space — all from simply running on a trail. If you want to build more mental agility, trail running is a fantastic challenge for both body and mind, with proven benefits to both.

10. Trail Running Can Help Manage Anxiety and Depression
Feeling stressed? Trail running may be just what the doctor ordered! Combining exercise, which has been proven to reduce symptoms of depressive disorders, and time spent in nature, which provides a variety of physiological and psychological benefits, trail running can be a powerful tool in managing anxiety and depression.

Trail running can: 

Reduce tension, anger, and depression

Increase your energy
Improve your overall mental health

So there you have it friends. Those are some great reasons to hit the trails of Dogwood Canyon this November. But if you're still not convinced it's the most fun you'll ever have this side of the pavement, check out what Jill (who runs both Bass Pro and Dogwood every year and is on the left) said about it, "Dogwood is gorgeous. When you're out there in the middle of nowhere partly in Missouri and partly in Arkansas... you just have to think that not EVERYBODY can do this... something so hard and so fun and so beautiful at the same time. It's just a cool experience!!" 

Happy Running!