Christians Can Have Fun

“And whatever you do or say, do it as a representative of the Lord Jesus, giving thanks through him to God the Father.” Colossians 3:17 NLT

Over the weekend, WBBM NEWSRADIO published a story about a runner with a passion for running for people who have disabilities. At 71 years old, Peter Kline of Washington state has run more than 100 marathons. But his biggest accomplishment, he says, are the races he's completed with rider athletes. "Many times, they don't get to do things, they aren't included, they're looked on differently,” Kline told WBBM Newsradio. “So, for them to get out there and get the adulation of running with a crowd, it's just a tremendous experience.” This year, Kline will be running the Chicago Marathon with friend and rider athlete Peter Ruiz, 40, a Chicagoan who has spina bifida. It will be their third Chicago Marathon together, Kline said. "It's never a matter of, ‘Are Peter and I gonna be able to finish the race?’” he said. “But it's always the challenge of doing it and having fun doing it.“

And you know, when it comes to having fun, many people think that being a Christian means that you can’t or don’t ever have any fun. But let me tell you, nothing could be further from the truth! Since accepting Jesus as my Savior, I’ve never had more fun in my life. You see, contrary to popular belief, the Bible doesn’t say, “Thou shalt have no fun.” But it does say, “whatever you do or say, do it as a representative of the Lord Jesus, giving thanks through him to God the Father.” That means the fun that believers have should always honor the Lord. Coarse talk should be replaced by edifying words and our activities should always cause us to say “thank You God” because they are good things that bring us pleasure but avoid sin and the ways of the world. 

So by all means look for ways to have fun my friend— remembering that the boundaries God established for us to do so will always be for our good and for His glory. Christians should be known for their service and hard work but also for their love and laughter—something that causes the lost to seek out the One who inspires it. 

Heavenly Father, thank You for allowing us to have fun as we serve You on our journey from this life to the next. Help us to remember that the way we spend our leisure time should always show that we are Your representatives Lord so that we would spend it wisely. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Do it for the King

“‘The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’” Matthew 25:40 NIV

“I’ve helped crew Rex Hunt for 2 of his 100 mile races and finally was able to help pace him,” my new friend Jeff posted to Facebook last week after helping his buddy Rex cross the finish line of the Ultrapalooza Sunday afternoon. He went on to say “The plan was to pace for 9.5 miles and was having so much fun we ran together for nearly 9 hours and I finished with just shy of 28 miles. We laughed, dodged wildlife, had a ton of great conversation. I was so happy to be a small part of his 4th 100 mile race this year…” After thanking several other people who helped get Rex to the finish line, Jeff ended his post by writing, “Running friends are the best friends and I made more this week. A special thank you to Melissa Sharp and Larry Sharp for letting me borrow a brighter headlamp to deal with wildlife.” If you’re like me, that made you smile. Being able to help someone in need is one of the biggest blessings in life… and also a great way to make new friends. 

And you know, when it comes to freely giving what we have to help others, the Bible tells us that a day of judgment is coming when the sheep (the true believers in Jesus) will be commended and rewarded for feeding the hungry, giving water to the thirsty, helping the homeless, clothing the poor, and visiting the sick and those in prison, with Jesus making it very clear that whatever they “did for one of the least of these brothers and sisters of mine,” they did for Him. Do you just love that or what? What we do for others we actually do for Christ!

So let us always remember that we serve Jesus by serving others my friend. With that in mind then, let us continually be on the lookout for opportunities to be His hands and feet. We will not only bless others but we, ourselves will be blessed… and most likely make new friends in the process. I’d say that’s a win in so many ways!

Heavenly Father, thank You for reminding us that true believers will be known for their benevolence, hospitality, and generosity. Lord please give us a heart to serve others so that by doing so the lost would come to know You and Your Name would be glorified in all the earth. It’s in your precious name we pray Jesus. Amen. 

Happy Running! 

No Plan of Gods can be Thwarted

“I know that You can do all things and that no plan of Yours can be thwarted.” Job 42:2 BSB

In a story titled “Climate Activists Attempted to Disrupt the Berlin Marathon Start” published Monday, it was reported that Police detained at least eight protesters from the activist group Letzte Generation— which translates to “The Last Generation”—at the Berlin Marathon on Sunday. The Letzte Generation typically protests in Germany, Austria, and Italy, and marathon officials had warned the group not to interrupt the event. Germany’s Deutsche Welle, “DW,” network reports that the group has been actively pushing Germany to cease the use of coal and fossil fuels by 2023, and they often use acts of civil disobedience to get their point across… While the details of the group’s marathon interruption remain unclear, orange paint was visible near the starting line of the world-famous race. Race directors knew that the Letzte Generation was planning a protest during the event. Managing director of SCC events Jürgen Lock, the group in charge of organizing Berlin, said he hoped “nothing untoward happens in terms of a demonstration but we have plans for such eventualities.”At least some of those “eventualities” did come to pass, but the marathon went on. 

And you know, when it comes to things going on as planned despite “eventualities”, the Bible is very clear that no plan of Gods can ever be thwarted. In other words, there is nothing that God has willed or purposed that anyone or anything can ever change. His perfect plan will always come to pass despite how it may look. Which means that God and His Word can always be trusted despite any protests or attempted interruptions from man. 

So as you look around our world today at the chaos and conflict that exists, take heart my friend. Jesus is coming back soon just as He said and nothing and no one will have the power to stop the greatest event of all time. Are you ready?

Heavenly Father, thank You for giving us the Word that proves that no plan of Yours can ever be stopped. Since the beginning of time when You spoke the world into existence, whatever You have willed and planned has come to pass. Let us truly grasp this so that we will have peace in the midst of a chaotic world. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Ace those Hard Runs

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about hard runs. Everyone has them, even the elite runners, and they’re no fun for anybody. If you're training for the Bass Pro Half or full Marathon, you're probably even nodding your head in agreement right now and saying, "Hard doesn't even begin to describe some of these training runs. It's really getting tough." Since the runs will continue to get harder as you begin week 16 and move closer to race day, it's a perfect time to talk about some ways to convince yourself to stick it out when you want to give up.

But first of all, let me assure you that the hard work you're putting in will be well worth it when you cross the finish line in a few months. As someone who’s had the blessing of running more than 100 marathons, I will tell you that the Bass Pro Marathon is hands-down my all-time favorite. I ran it for the first time in 2008 and have been coming back ever since! It was only my third 26.2 mile race and I had yet to acquire the mental skills necessary for dealing with the mental battle that comes with distance running. I managed to make it to the finish line that November day by the grace of God but it wasn't easy. Half Marathons and Marathons never are. A person just gets better at putting the pain in a box and finding mental ways to cope. But no matter how many runs a person has done, there will always (and I mean always) be training runs and races where we want to give up. 

With that being said, check out these "7 Keys to Sticking With Hard Runs When You Want to Quit" tips for gaining mental staying power from performance coach and author Steve Magness that I found extremely helpful and hope you will too:

Listen to Your Body on Your Next Hard Run

When you feel pain in your thigh while you’re running, do you immediately stop and make a trip to the physical therapist, or do you continue? It probably depends on the type of pain. Is it dull, achy, burning, or sharp? The feeling lets you know whether it may be a muscle tear or simply pain or fatigue. Learning to distinguish between pain and injury is a vital lesson we all have to learn. The same applies to the discomfort we feel in racing. If we can understand the feelings, sensations, and emotions we experience during a hard run, workout, or race, we can navigate them. We can figure out which ones we should listen to and which we should let float on by. The better we can sort through the shades of grey and understand the nuance of complex feelings, emotions, and sensations, the better we can navigate them. As with learning to distinguish between pain and injury, we all have to learn to sort through our inner world. Research shows that tougher athletes are better able to make sense of whatever feedback their body is giving them. And it’s not just athletes. In an intriguing study out of the U.K., psychologists found that stock traders who were better at reading their internal signals not only were more profitable but also lasted longer in a business that’s notorious for turnover.

Contextualize, Name, and Reappraise Negative Thoughts

Improving this skill involves three steps: contextualizing, naming, and reappraising it. The first step is adding context. Think of a kindergartner. They may have a limited vocabulary and tell you they are sad. Well, what does that mean? You have to guess. An adult might say they are lonely, disappointed, or embarrassed. Nuance adds layers, which allows us to inform and categorize what’s going on.The second step is to name it. When we name something, we take back control—converting the ambiguous to something tangible that we can understand, manipulate, and come to terms with. The nerves you feel before giving a talk? Call it your performance adrenaline. The voice commanding you to stop? Call it the devil on your shoulder. When we name something, we exert power and control over it. We are saying, “I know what you are and how to handle you.”The final key is reframing the signal as helpful information. Now that you understand the nuance of feelings and emotions, and have a name for what you’re experiencing, take control of the message. Can you see anxiety as excitement? The fear you experience is a reminder that caution has value. The sadness after a loss reminds you to cherish and reconnect with those you still have with you. Reframing emotions and feelings as information that you can choose to listen to or simply let float on by is a powerful tool for navigating our messy inner world. The more we understand the feelings, the more we can deal with them. Your brain hates uncertainty. It does better when it knows what the feeling means.

Practice Responding, not Reacting

The key to navigating discomfort is to create space between fatigue and freak-out. If it’s compressed, we jump straight from a tinge of pain to finding an out. That’s reacting. The more we react, the more we feed our threat-detecting brain. We’re telling it, “Hey, you were right. This is something to really worry about!” Responding is developing the ability to coolly, quietly, and nonjudgmentally work your way through a difficult situation. When we somewhat dispassionately observe the pain and work through it with equanimity, we send the opposite message, “There’s no threat here. We’ve got this.” I like to call this having a calm conversation. You notice the discomfort, acknowledge it, and work your way through it. Your inner dialogue goes like this: “It’s starting to hurt now. It should. I’m running hard. But I am separate from this pain. It’s going to be okay.” The best way to learn to respond instead of react is to do hard things. Put yourself in a place of discomfort, and then learn how to quietly, nonjudgmentally sit with it. While you can do this in workouts, this doesn’t have to be running-specific. You can train your mental muscle by sitting in an ice bath, giving a speech in front of a crowd, or simply sitting at your desk with your phone in front of you, trying to sit with the urge to pick the device up and check it. Or it could be in watching the mistakes you made during training or an important race. The key lies in sitting with the experience, not fighting it.

Create Distance and Perspective

Learning to sit with discomfort gets you only so far. The alarm in your brain will eventually activate, no matter how collected you are. We used to think the best runners were always focused to deal with fatigue, while beginners primarily used distraction to get through difficult moments. But that’s not true. The top marathoners in the world use just about every coping strategy they can. They can bounce back and forth, shifting their attention to deal with their present dilemma. Novices tend to get stuck, using a single strategy (e.g., distraction) and then spiraling out of control once that doesn’t work. Elite runners develop the capacity to zoom in and out. Sometimes they narrow their world to what’s right in front of them. Other times they zone out. When we face massive levels of pain and lots of doubt, the key lies in altering our perspective. In Do Hard Things, I outline several forms of zooming, including:

Linguistic Zooming

How we talk to ourselves impacts how we handle discomfort. Research shows that when we shift from using first person (“I’ve got this!”) to second or third person (“You’ve/She’s got this!”), we create distance between the experience and our emotional response. This linguistic trick allows us to zoom out. When we create psychological distance, we slow the path from emotional reaction to inner battle to action. By simply changing our vocabulary, we regain control instead of defaulting to the easy decision.

RELA Another linguistic trick is moving your voice from the inside to outside. Give your pep talk out loud. One reason this works is that inner talk is cognitively more sophisticated. Research from clinical psychologist Steven Hayes showed that when people used overt self-talk, it made them accountable to whoever was in earshot, as opposed to inner dialogue, which only sets the standard for yourself.

Perspective Taking

Difficult moments tend to cause us to narrow. While there are many benefits to being in the here and now, one downside is your brain over-indexes on what’s going on right in front of you. The pain you’re experiencing feels as if it’ll never stop. It can seem like the race you’re in is the most critical thing in the world, and if you don’t run up to your potential, you’re worthless. We need to remind our brains that our current experience is just a blip in time. Imagining how you’ll feel in an hour, day, or month helps bring perspective and nudge your brain out of getting stuck on the pain you’re currently experiencing. How will you feel at the end of the race, looking back on the decisions you’re making right now? Will you remember this race five years from now? Or, as former professional runner Phoebe Wright told me about lining up at the Olympic Trials, “It’s just track. No one really cares besides your family and friends. And they’ll still love you even if you get dead last.”

*On a side note to that, I always ask myself. “Can I live with the regret if I quit? Is the run so hard that I can justify giving up and not regretting it? Can I press on a little longer knowing it will be over soon?” And the answer is almost always yes. One thing I’ve learned is this… regret makes a very hard pillow. So if you can press on, always press on. You may have to walk or crawl but you’ll eventually get there and be glad you did. 

Physical Zooming—Mood Follows Action

When we’re feeling down, trying to alter our mood seldom works. But if, instead of trying to force your mood to change, you change your behavior—getting out of bed and going for a run—you often find yourself in a much better, happier place. Your behavior dragged your mood with it. Not only does our mood follow action, but so does our thinking, and perception. In running, that often means taking bold action when your body is screaming at you to do the opposite. A short surge when you want to slow down or talking out loud when you think you’re out of breath can often be the trick to getting your body and mind back on track. Conventional wisdom plays up the grind of trying to exert effort and push through whatever is in our way. Modern science, and the best performers, tell us it’s more complicated than that. Sometimes, we need to pause, zoom out, accept, and let go in order to navigate our inner chaos. When we practice opening ourselves up to discomfort, we’re better positioned to handle it. Our brain dampens the tendency to jump straight from feeling a sensation to sounding the alarm. And then we’re free to perform up to our capabilities.

So there you have it friends. I found those to be some really good tips and I hope that you did too. But remember that these must be practiced repeatedly to become something that you automatically do. Don't get discouraged and don't give up in the process though. With every hard training run you complete, you'll be better mentally trained for the next one, and the next one, and the next one. Because, let's face it, hard runs will always be a part of training. But they’re the foundation for getting to the finish line--and that's the place where it all pays off.

Happy Running!

Let us Kneel

“Come, let us bow down in worship, let us kneel before the LORD our Maker;” Psalm 95:6 NIV

In a story published by AP News that made running headlines over the weekend, it was reported that Ethiopian runner Tigst Assefa broke the women's world record by more than two minutes Sunday at the Berlin Marathon, as Eliud Kipchoge won the men's race for the fifth time but couldn't break his own record. Ethiopian runner Assefa, the winner in Berlin a year ago, ran the race in 2 hours, 11 minutes, 53 seconds to break the previous women's record of 2:14:04 set by Kenya's Brigid Kosgei at the Chicago Marathon in 2019. Assefa sank to her knees after crossing the line and raised her arms, then celebrated with the flag of Ethiopia. 

And you know, Assefa isn’t the only person who has reason to sink to their knees in celebration. Because of God’s great love for us, this should be the regular posture of every believer. You see, the redeemed (that’s you and me) have at least two great reasons to humbly “bow down in worship” and “kneel before the Lord” each and every day. The first? He personally made us. And the second? He personally sent His one and only Son to redeem us from our sins and to break the strongholds of the enemy. Do you just love that or what? 

So let us bow down in worship and kneel before the LORD our Maker today my friends. After all, no matter what else might be happening in our lives, we always have a reason to praise Him. 

Heavenly Father, thank You for saving us from our sins. Lord, please help us to understand that without the sacrifice Jesus made on the cross, we would have received the death penalty that is due to us. May that knowledge fill us with a joy that overflows into worship and praise each and every day. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Follow the Example

“And since I, your Lord and Teacher, have washed your feet, you ought to wash each other’s feet. I have given you an example to follow. Do as I have done to you.”John 13:14-15 NLT

After crossing the finish line of the Ultrapalooza 100k late Saturday night, I couldn’t wait to take off my shoes and socks. Having neglected to wear gaiters to keep the sand and rocks out, I had been accumulating dust and dirt for 62 miles along the Flint Hills Trail I had been running on. So after happily accepting the buckle my efforts had gained me, I headed to the changing room, fresh clothes and sliders in hand. That’s when I heard the voice of a young woman, “Would you like a foot massage? I’m providing them for free.” “Oh man would I ever!” I responded. Using baby wipes, I cleaned up as best as I could and then went out and sat down for the massage. “I’m so sorry that my feet are still dirty,” I said to her as she sat at my feet in the darkness with the time clock dimly illuminating the scene. “I tried to clean them as good as I could,” I told her. “That’s okay,” she said as she smiled, took out her own wipes and began to wash the rest of the grime off my feet before gently rubbing them down and then moving on to work out the knots in my calves. “You must be a Christian,” I said to her as I took it all in. “I am,” she replied as we both grinned at our shared love for the Savior. 

And you know, when it comes to serving others in such a meek and modest way that the world would see that we are followers of Jesus, our Savior modeled the example that we are to follow. During the Last Supper, Jesus rose and did what only the lowliest of servants do… He washed the feet of the disciples. Do you get that? The King of the world, who came not to be served but to serve, stooped down to display the pure, humble and sacrificial love every believer should show to others. 

So in our pursuit to win the lost to Christ, let us follow the example of Jesus my friend. We may not have the opportunity to wash someone’s feet, but we do have opportunities each and every day (if we pay attention) to serve others in such a way that shows the love of the Savior to a world in desperate need of seeing it. Let us take advantage of them. 

Heavenly Father, thank You for giving us the example to follow of what it means to be a servant. Help us to see and create opportunities to be Your hands and feet that others might seek the One who inspires this sacrificial love. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Press On to Perfection

"I don’t mean to say that I have already achieved these things or that I have already reached perfection. But I press on to possess that perfection for which Christ Jesus first possessed me." Philippians 3:12 NLT

As reported by Runner’s World yesterday, it was a record-breaking attempt 30 years in the making, but over the weekend, Matt Carpenter’s long-standing record for the fastest ascent up Pikes Peak was finally broken by Swiss runner Rémi Bonnet. The 28-year-old navigated the famous 14,115 peak in just 2:00:20, breaking Carpenter’s record of 2:01:06 from the 1993 Pikes Peak Marathon.Bonnet set the record at this year’s Pikes Peak Ascent on September 16. The 13.3 mile race set off in Manitou Springs, Colorado, with a grueling incline of 11 percent over the 7,800 feet to the summit... “I’m really pleased to have beaten this record! People thought it was impossible, but I did it, and I’m really proud to show who the world’s best climber is,” Bonnet told Run247. “Now I need to come back and go under the 2-hour barrier!” Wow! Bonnet didn’t waste much time focused on his current success before looking to improve on it, did he?

And you know, Paul was much like Bonnet in that, although he may have appeared to be someone who had reached the pinnacle of success, spiritually speaking of course, he knew there was always room for improvement. This was something Paul made clear when he said, “I don’t mean to say that I have already achieved these things or that I have already reached perfection. But I press on to possess that perfection for which Christ Jesus first possessed me.” You see, Paul knew that he would never achieve perfect spiritual excellence this side of heaven and so would need to keep striving. 

So let us develop the same attitude that Paul had my friend and continually aim for spiritual perfection until the day we enter heaven; remembering that it’s a lifelong process that will require us to stay focused on the finish line.  

Heavenly Father, thank You for reminding us that we will never reach spiritual perfection this side of heaven. Please cause that knowledge to keep us humble Lord and constantly seeking to know you more through Bible study, prayer, fellowship, and meditation. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

We are Temporary Residents

“Dear friends, I warn you as “temporary residents and foreigners” to keep away from worldly desires that wage war against your very souls.“ 1 Peter 2:11 NLT

In a story titled “Runner passing through southern Illinois on his trip across U.S.” posted by the Paducah Sun yesterday, it was reported that a man who’s running 3,500 miles across the United States — for the fourth time — is passing through southern Illinois. Noah Coughlan’s Run For Revival is a “167 day tribute to the American soldier,” according to his website. He started the run on Memorial Day in Seattle, Washington, and aims to be in Miami, Florida by Veterans Day… According to his website, Coughlan aims to become the fifth person to cross the U.S. on foot four times… Along the way, he’s stopping to chat with Veterans, law enforcement officers, first responders, non-profit organizations, and others. Wow right? I’m sure there will be lots of people lined up to meet the runner as he’s “passing through” on the way to his final stop. 

And you know, Noah isn’t the only person who’s just “passing through” on the way to their final stop. Believers are as well. In fact, Peter reminded us that followers of Christ aren’t citizens of this world but “temporary residents and foreigners” who are “to keep away from worldly desires that wage war” against their very souls. You see, you and I must abstain from fleshly lusts that lead to spiritual death but can only do so when we live as sojourners and pilgrims in the land, totally set apart from the customs and ways of the world, recognizing that this world isn’t our home as we journey to our final stop in heaven. 

So don’t get too settled in my friend. You and I are only here for a short time. But while we’re here, let us do as much good as we can to as many people as we can so that many of the people who consider this world to be their home would be inspired to transfer their citizenship to heaven before it’s too late. 

Heavenly Father, thank You for preparing a place for us that will be greater than our imagination. Help us to keep our eyes focused on heaven Lord that we might run the race with purpose, not veering off-course even for a moment to follow the ways of the world. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - It’s Okay to Skip a 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 rest days and the importance of taking them... a timely topic inspired by my friend Elisha Stout's post last week which said, "Skipped my 1 hour run this morning to rest instead. We can do that sometimes." Yes we can! But many of us don't for various reasons including the fear of losing gains. And while that’s a very valid reason, science shows that 1-5 days off won't affect a runner's fitness level at all. On the contrary, it might help a person run better when it’s done at the proper time.

That being said, I reached out to Elisha Monday and asked, “What caused you to realize you needed a day off? Did you find it rejuvenated you?” Her response? “I was just feeling sluggish and knew I had a long run scheduled the next day. The extra day of rest allowed me to head into the long run feeling mentally and physically prepared. It definitely made me feel rejuvenated. My word for the year is rest, so I'm trying to be very mindful of what my body needs. I've realized that I sometimes feel better if I trade an easy run day for a rest day. Sometimes, an extra rest day is more for my mental health than physical health.” 

Those are definitely words of wisdom from a seasoned runner. I love the message she sent me yesterday morning with another reason many runners are hesitant to take a day off when their body tells them it’s time. “I had another thought on my run this morning,” she wrote. “Like many of the Bass Pro runners, I'm a busy, working mom of 3, and often, these training plans call for 6-7 days of running per week. I have to remind myself that they weren't written specifically for me, and it's OK to modify them so that I can still train, along with the other important things in my life.” As a runner and a running coach, I’d like to stress that again… training plans CAN and SHOULD fit into your life so feel free to change them as you need to. The key to being successful at running over a lifetime is resilience, so adapt and overcome when necessary. 

Need a few more reasons to take a rest day when your body says it’s time? Check out these six as listed by Runner’s World:

1. Your muscles can bounce back.

When you run (or do any exercise), you create microscopic tears in your muscle fibers, and your body likes those about as much as you like trying to open a sweaty GU packet. So it responds by rebuilding your muscles stronger, in preparation for the next session. The catch: That response only happens with time off. Depending on the length and intensity of your workout, the body needs a minimum of 36 to 48 hours to reboot. Without it, the body has no opportunity to rebuild and strengthen muscles; they just continue to break down. That negates all the hard work you put in.

2. You avoid stress fractures.

If you’re trying to sidestep an injury (really, who isn’t?), rest is crucial. Running is great for your bones—the impact stresses the bone tissue, and just like a muscle, that increases cell turnover and forces the bone to remodel with stronger structures. But if you run today, tomorrow, and the next day, it never has time to fully repair. Eventually, you could be looking at a stress fracture—and a season on the sidelines. Even if you do give yourself a rest day off from running each week, you should still be conscious of varying your speed and intensity throughout the week. For example, if you do hard track intervals on Monday, you should run at an easy pace on Tuesday. While your bones are still undergoing stress on Tuesday’s run, the impact is much less than the powerful force they absorbed on the track, so repairs can still happen. But the key to a recovery run is to do it at a recovery pace—the more you push the speed, the more shock your bones absorb, and the weaker they’ll be when you try to go fast again.

3. Tight tendons are protected.

Tendons are connective tissues that hold the muscle to bone, so they work constantly as the body moves. But blood doesn’t get to them easily, so they take longer to repair than tissues that have higher vascularity (like muscles). If they don’t get that time, the constant pounding can cause chronic damage, like tendinitis—which is inflammation from overuse.

4. Your brain has time to chill.

Yes, running is a form of stress relief. But every time you lace up, it increases the levels of the stress hormone cortisol in your body. Why? The body doesn’t know if you’re running away from danger or if you’re running for fun. That cortisol bump can cause mood issues, irritability, sleep problems, and other health issues if stress levels are chronically high. Think of it like a scale: Over train, and you’ve tipped too far in one direction; schedule regular rest days, and you’re back in balance.

5. You can spend more time with family and friends.

While taking a rest day has many physical benefits, it also has several mental ones. Chiefly among them: Rest days grant you valuable time to spend with the family and friends you sometimes ditch to get your mileage in. While these folks are often our biggest fans—and sometimes even our running partners—they’ll probably appreciate a weekend morning that doesn’t involve you lacing up and sneaking out the door for a run.

Plus, if you often run alone, socializing with others can give you a valuable mental boost, especially when you’re nervous for a big race or bumming about a recent performance. Rather than ruminating on negative thoughts during a solo run, you might go on an easy hike with friends or make dinner with your family, making sure to turn your full attention to the people and task at hand. That way, the next time you run, your mind will be fresh, your loved ones will know you care, and you’ll have happier memories to outweigh any bad race results.

6. You can try a new activity.

There’s some debate about how much rest is required on a rest day. While some runners are healthiest when they take rest days completely off from exercise—cross-training included—others prefer to do non-running activities on their rest days. If you fall into the latter group, you should be mindful of taking it easy in your exercise of choice. For instance, a leisurely, low-impact bike ride is a great way to flush out sore legs and tired feet, but if it turns into an intense, hilly session, your quads and glutes might be shot before your running week even begins. Gentler exercises like swimming are great choices for a rest day, as they stretch you out, force you to control your breathing, and strengthen your bones and muscles without stressing them too much.

For those who recover best by completely refraining from exercise, use the day to explore a new hobby or catch up on a project you’ve been neglecting. Running tends to take up a lot of our free time—especially when we’re training for a marathon—and unfortunately, when we’re also juggling work and family duties, other activities take a backseat. So on your rest day, read that book. Write that essay. Plant that garden. Taking some time out of your running shoes will do your body and mind good. 

So there you have it friends. Don’t ever be afraid to skip a scheduled run to rest instead or to modify your training schedule to accommodate for life. We can definitely do that sometimes! And we should. Running is supposed to enhance our lives not be our lives. So listen to your body and your mind and remember to treat them good. You’ll reap the benefits in your training and you’ll experience the rewards on race day… which is coming up very soon. 

Happy Running!

God finishes what He starts

“And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.” Philippians 1:6 ESV

In a heartwarming story published by the East Anglian Times Sunday, the following was reported: A runner who collapsed during last year's Ipswich Half Marathon was the first person to cross the line this time around during an emotional return to finish what he had started. John Thurkettle's life was saved by Kesgrave Kruisers athlete Kevin Ward, with support from fellow runners Ben Solway and David Smith after he suffered a cardiac arrest at mile 11 of the half marathon last October. The runners managed to revive Mr Thurkettle before paramedics arrived at the scene to take him to hospital.He has since undergone surgery and resumed part time work. Today (Sunday), he returned to complete the job and met special guest, Ipswich Town manager Kieran McKenna, before the start.

And you know, when it comes to ‘completing the job,’ the Bible tells us that the Lord always finishes what He starts. In fact, Paul was so certain of this that he told the Philippians,  “And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.” In other words Paul was saying, “The process of becoming like our Savior (sanctification) is one that began when you accepted Him as Lord of your lives and will not be finished until you enter heaven either by means of death or the return of Jesus. The Lord will continue to help you grow and mature in righteousness until the day you meet Him face to face.” Do you just love that or what?

So knowing that this process requires work on our part as well, let us be sure to make Bible study, prayer, and meditation our first priority—that we might grow more like the Savior each and every day. It will be our greatest pursuit my friend, and the only one that will reap benefits both now and in the life to come. 

Heavenly Father, thank You for loving us so much that You would work all the circumstances of our lives to make us more like You. Help us to trust You as we go through this process knowing that tests and trials are crucial steps in equipping us to make it to the finish line. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Acknowledge your Mistakes and Move On

“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.” 1 John 1:9 NIV

In a story titled “Race Director Cancels Marathon with 1,000 Runners Still on the Course” published by Runner’s World recently, it was reported that race organizers canceled the Richmond Runfest marathon due to extreme heat while 1,000 runners were still on the course. Temperatures hit close to 90 degrees in Richmond, England, which is outside of London. After two water stations were depleted, officials told participants the race was canceled and they should walk to the finish, according to the Standard. Tom Bradford, the race director, issued a statement earlier this week that said, “We made many mistakes yesterday, and we must do better in similar circumstances. If I had the opportunity again, we would have certainly canceled the marathon if not the whole event.” 

And you know, when it comes to mistakes, one thing is certain… all believers will make them. And the great majority of them will then lament over their errors and declare, “If I had the opportunity again, I would have done this or that differently.” Unfortunately though, no one can go back and change things but all those who follow Jesus Christ can press on with their heads held high knowing that “if we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”

So by all means apologize for your mistakes my friend and vow to learn from them and to do better. But take heart in knowing that whatever it is that you did wrong, you have a Father in heaven who loves you and is willing to wipe your slate clean upon the confession of your transgressions. Do you just love that or what? 

Heavenly Father, thank You for sending Your one and only Son to die for us so that we could have forgiveness of sins. Lord help us to acknowledge when we’ve done wrong and to learn from our mistakes. But please help us to never wallow in them so we can keep moving forward under Your grace. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Pray for Laborers

“Then He said to His disciples, “The harvest truly is plentiful, but the laborers are few. Therefore pray the Lord of the harvest to send out laborers into His harvest.’” Matthew 9:37-38 NKJV

In a story titled "‘Strange’ sea creature was considered locally extinct — until a runner spotted one" published by the Miami Herald yesterday, the following was reported: While out for a run in Australia, a woman noticed a “strange” sea creature washed up on the beach — and rediscovered a species considered locally extinct. Kerri Yare was running along Primrose Sands beach in Tasmania when she stumbled on the “strange and wonderful fish,” the Australian research organization CSIRO said in a Sept. 8 news release. The dead fish was about 3 to 4 inches and had distinctive-looking limbs, the release said. CSIRO wildlife experts identified it as a critically-endangered spotted handfish. Spotted handfish were “once plentiful along Tasmania’s east coast,” the release said. Over the last 30 years, dredge fisheries and an invasive sea star have caused the species’ population to rapidly decline. Additionally, spotted handfish are “rare and elusive,” CSIRO said. Their small size and solitary lifestyles make them “very difficult” to find.

And you know, the spotted handfish isn’t the only creature with a solitary lifestyle that makes them “very difficult” to find.  Many confessing Christians live the same way. Which is the very reason Jesus “said to His disciples, ‘The harvest truly is plentiful, but the laborers are few.” And then beseeched them to “pray the Lord of the harvest to send out laborers into His harvest.” Why such an earnest and fervent prayer for the people of God to move? Spurgeon explained “to send out” in this way, “Now the Greek is much more forcible, it is that he would push them forward, and thrust them out; it is the same word which is used for the expulsion of a devil from a man possessed. It takes great power to drive a devil out, it will need equal power from God to drive a minister out to his work.” You see, most people (even believers) prefer the comforts of the world to the rigors of the missions field. But the missions field is exactly where we need to be! And we need to be working hard!

So pray for workers with all of your might my friend because it’s time to bring in the harvest. But be ready to hear Jesus say, “I want you to go.” And then go wherever it is He calls you to go. 

Heavenly Father, thank You for reminding us that we must be about Your work each and every day. Lord please fill us with the same compassion Jesus had that compelled Him to seek out the lost so that we would go out and share the Good News with a world in desperate need of hearing it. It’s in your precious name we pray Jesus. Amen. 

Happy Running

Stay in the Game

“Do not fear what you are about to suffer. Look, the devil is about to throw some of you into prison to test you, and you will suffer tribulation for ten days. Be faithful even unto death, and I will give you the crown of life.” Revelation 2:10 BSB

In a story titled “102-Year-Old Becomes Oldest Person to Finish a Half Marathon,” published Monday, the writer said, “All eyes may have been on Mo Farah during his last competitive running of the Great North Run this past weekend, but another runner made history for staying in the game a little longer. Bill Cooksey, a 102-year-old World War II vet, became the oldest man to complete a half marathon after finishing the race on Sunday. Aided by walking companion Gavin Iceton, Cooksey finished the 13.1 miles in 5 hours, 41 minutes.” Wow right? The writer went on to report that “The Great North Run saw torrential rainfall following days of high heat in the U.K., leaving many runners stuck walking further than anticipated after floods hit roads and the Metro system. Despite the challenges, Cooksey braved the conditions and completed his goal to raise money for the NHS. ‘I am glad I have done it,’ he told the Daily Mail. ‘I wish we didn’t have to go through all that rain—but we did it.’” Talk about staying in the game!

And you know, when it comes to staying in the game or pressing on until the race is finished regardless of the time it takes to do so or the difficult and challenging conditions a person might face along the way, Jesus commended the church at Smyrna for their spiritual victories but then warned them that they would soon face brutal persecution by saying “Do not fear what you are about to suffer. Look, the devil is about to throw some of you into prison to test you, and you will suffer tribulation for ten days. Be faithful even unto death, and I will give you the crown of life.” In other words, “Take courage. Your suffering won’t last long. Press on until the end even if it costs you your life and you will reap eternal benefits beyond what you can imagine.” 

So knowing that terrible times, such as the ones the believers faced at Smyrna, are soon coming our way, let us be of good cheer as we heed the words of Jesus and continue running the race until we reach the very end…. determined to do whatever it takes obtain the crown. 

Heavenly Father, thank You for Your Word that clearly tells us what we can expect to face in these end times. As the days become more perilous and believers come under persecution, please give us the wisdom, courage, and strength to suffer like a good soldier and to keep running the race until we cross the ultimate finish line. It’s in your precious name we pray Jesus. Amen. 

Happy Running! 

BASS PRO MIDWEEK MOTIVATION-Have a Couple Back up Plans

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 every runner will experience that might cause them to throw their hands up in the air if they don’t have a backup plan in place… training disruptions. This is especially true if you have designated Saturday mornings as your long run day. With so many things competing for that valuable time slot, it’s a good idea to have a plan B, C, and even D in place when anther activity takes precedence over getting in that crucial weekly run. 

So as someone who’s been running through several seasons of life and now works as the Wellness Coordinator for our county health department, I know a little something about resiliency and backup plans. Whether it was scheduling long runs around babysitters when the kids were little, soccer practices and school functions before they graduated, and now directing races and runs at least one or two Saturday’s each month, I’ve had to discover alternatives to the traditional training time—alternatives that I hope will help you make it to the finish line with a smile on your face. 

So without further ado, check out these three options that are tried and true for me and I hope they will be for you too. 

1. Friday night fun runs.

These are great for so many reasons. By rallying up a few friends to join you after work, you can make this time super enjoyable and it comes with the benefit of freeing up your whole weekend and also running at a different time than normal, something that gives you some extra grit and staying power. To top off your run, plan a reward in advance. It could be something as simple as treating yourself to a cup of coffee or smoothie for a job well done. And if you can get your buddies to join you for the post run party, the reward is even better. 

2. Break up the run. 

This is a great option when you’re short on time. Let’s say a 10 mile run is on the calendar and you only have a few breaks in your day between taking the kids to a game or practice. Wake up early and get in 3-4 miles and then finish it up after it’s over. On a side note, you can always run while your child is practicing, even if it means making large laps around the sports field. Don’t worry about it being awkward either. You’ll find people not only think it’s NOT weird to get in the mileage, but they’ll eventually come to envy you and wish they had your same discipline. You can even break up run into three smaller ones if need be. The goal, in the words of Larry the Cable Guy, is just to ‘get er’ done.’

3. Run the race and then some. So for those who are participating in the OMRR Bass Pro training program, you’ve had last Saturday’s and next Saturday’s group run canceled due to some amazing other races taking place (Run the Rock and OneSolePurpose). The Pulaski County group has had the same thing happen. So what’s a person to do? Run before the race, run the race and then run some more miles after the race of course. For instance, if you have a 20 mile run on the agenda but want to take part in the OneSolePurpose 10k, warm up with a 3.8 mile run before stepping up to the start line of OSP and then run the race with your friends for an amazing cause. Take some time to celebrate afterwards and then finish up your last 10. It may be hard to stop and start but it will make you a better runner all around. 

So there you have it friends. By having a plan B, C, and D to fall back on when (not if) your plan A fails, you’re setting yourself up for success. And just one more tip… prepare for before, during, and after your run by having clean clothes, food, and hydration. When life gets busy during one of your training cycles, you’ll be able to go from one event to the other without a hiccup—something that will allow you to make the most of the time you have. Hope that helps! 

Happy Running!

Be a Good Samaritan

“He went to him and bandaged his wounds, pouring on oil and wine. Then he put the man on his own donkey, brought him to an inn and took care of him.” Luke 10:34 NIV

In a story titled “Shocking video shows bull runner gored as he checks his phone” published by the New York Post on Sunday, it was reported that a runner was attacked while playing with his cell phone at an Aug. 30 “bou embolat” (bull with balls) event in Alcàsser, in the Valencia province of Spain. In shocking video obtained by CEN Media, the muscular bull, with burning balls of flammable material attached to its horns, is seen charging towards the young man, who is distracted by his phone. He barely sees the bull until the very last second — but by then, it was too late. As he tries to escape, the unidentified man trips and falls. The bull is seen trampling him as spectators scream in the background. Thankfully, however, the man was eventually helped by onlookers, who were able to drag him away and into safety. Sources told CEN Media that the man was treated for a non-serious gore wound on the side of his body. Wow right? Had it not been for the onlookers turned “good samaritans,” this story could have had a very tragic ending. 

And you know, when it comes to people willing to help complete strangers, the Bible tells us the story of a man who was attacked by robbers, beaten, and left half dead. Both a priest and a Levite saw the man but took great pains to pass him by on the other side. We’re not told why they passed him by but one can only imagine that they thought themselves to be better than him. Perhaps even thinking to themselves, “That wretched man got himself into that mess, let him get himself out of it.” Sadly that’s the attitude many Christians have when it comes to going out to the lost and the wounded as well, saying, “If they hadn’t made all those bad choices, they wouldn’t be in their situation.” Which is the very reason, we must all follow the example of the Samaritan who was moved by compassion to bandage the man’s wounds and take care of him— thus showing him the love of Jesus despite the reason the man might have been assaulted.  

So be careful to love others as Jesus does my friend, helping them up when they’re down and bandaging their wounds when they’ve been hurt. We will not only show them the kindness of the Savior but will be an example for others to follow. 

Heavenly Father, thank You for reminding us that we are to love our neighbors as ourselves if we want to impact a world in desperate need of Jesus. Help us to be set apart by the way we help others in their time of need Lord, remembering that we all make mistakes and fall short of perfection. Help us to see others as You do and to have compassion on those who are hurting. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Make the Choice

“He will place the sheep at his right hand and the goats at his left. Then the King will say to those on his right, ‘Come, you who are blessed by my Father, inherit the Kingdom prepared for you from the creation of the world.” Matthew 25:33-34 NLT

In an amusing article posted by Runner’s World last week, the following was reported: We kid you not: Two goats chased down a runner in Johnstown, Ontario on Sunday, according to CTV News. The Ontario Provincial Police are looking for the owners of the wandering goats, who were seen at an Ontario campground earlier this week. Authorities say the goats are friendly, despite chasing after the runner. The police shared a post on social media, rife with puns, that they were looking for the owner. As of this writing, there were no updates on the police department’s social media pages or website about whether they’d located the goats’ owner.

And you know, when it comes to goats, the Bible tells us that a time of final judgement is coming soon—a time when Jesus will separate the sheep from the goats, placing the “sheep at his right hand and the goats at his left. Then the King will say to those on his right, ‘Come, you who are blessed by my Father, inherit the Kingdom prepared for you from the creation of the world.” That means all those who have placed their trust in Jesus and served him on earth (the sheep whose owner is God) will enter into heaven and those that have not (the goats whose owner is the devil) will go away into eternal punishment. 

So knowing that there are only two places to go after death, choose today who it is you will serve if you haven’t already done so my friend. It will be the most important decision you will ever make. 

Heavenly Father, thank You for reminding us that everyone will spend eternity in one of two places… in heaven or in hell. Knowing what a horrible place hell is, give us the boldness and wisdom to share the Good News so that no one would perish in their sins but would come to call you Savior before they die. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Serve at Every Stage of Life

“After that, they may assist their brothers in fulfilling their duties at the Tent of Meeting, but they themselves are not to do the work. This is how you are to assign responsibilities to the Levites.’” Numbers 8:26 BSB

In a video that was aired by the Longview News Journal, a 73-year-old man was captured crossing the finish line of a 60km ultramarathon. The writer deemed the video “the incredible moment an inspirational pensioner proved age is just a number,” and went to describe how engineer Ernesto Adaya, 73, had braved the tropical morning heat, jogging along the mountainous marathon trail in a remarkable feat of endurance in Davao del Sur province, the Philippines. He was met with cheers and applause as he shuffled across the finish line at a school in Digos City, completing the eighth 'Davao City to Digos City Ultramarathon' on September 3. Ernesto finished the 37.3 miles marathon in a time of 11 hours and 24 minutes. Footage shows event organisers Team Kapwa Davao congratulating the elderly athlete, who is part of the city's jogging club, and awarding him a medal for finishing the race. Exhausted from physical exertion, the septuagenarian nearly stumbled and was escorted by staff out of the scorching heat, which saw temperatures climb to 32 degrees Celsius.

And you know, as inspiring as Ernesto is, he’s certainly not the norm for men his age since profound changes begin to take place after the age of 50. Which is the very reason our running and the way we (both men and women) serve in the church will change as we age—something that has been true since the days of Moses when the Lord designated men between the ages of 25 and 50 to take part in the work of heavy lifting and strenuous manual labor at the tent of meeting. After that, the men were to continue their service by assisting their brothers to carry on the hard work. In other words, they were still called to serve as we all are, but they were called to do it in a different way… a way more suited to their mature season of life and one that would pass the baton to the next generation.

So remember that we are all called to serve for a lifetime my friend. We may retire from hard labor but there’s always something we can do in the family of God to be sure that the work never stops. 

Heavenly Father, thank You for reminding us that our service to You will look different at every age. Lord, please help us to determine what our job is in our current season of life and then give us the energy to do it with all our heart and might knowing that there’s no insignificant job in the body of Christ. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Always Deal Truthfully

“Lying lips are an abomination to the LORD, But those who deal truthfully are His delight.” Proverbs 19:22 NKJV

In an unprecedented story published by Runner’s World yesterday, it was reported that Mexico City Marathon organisers disqualified 11,000 runners for cheating, after trackers revealed participants had been cutting out sections of the course. Organisers of the marathon, which took place on Sunday 27 August and had 30,000 runners taking part, found over a third of participants had failed to complete the required distance. The race organisers launched an investigation after receiving multiple complaints that participants had been using vehicles, public transport and bikes to cut out sections of the course, according to sports publication Marca. Race tracking data subsequently revealed that the runners had not met the checkpoints placed every 5km, which ensure participants have completed the full 26.2-mile distance.

And you know, as shocking as this story is, it’s very indicative of the state of our world today, where lying and cheating (even in the sport of running that was once known for its integrity) have become so commonplace that people aren’t even shocked by it anymore. However, the Bible is very clear that “lying lips are an abomination to the Lord.” That means God not only loathes and hates deceitfulness but finds it offensive to Him and to His character. Which is the very reason believers are called to “deal truthfully” in all matters, seeking to please the Lord above all else. 

So no matter how tempting it might be to cut corners, don’t do it my friend. Seek to be “His delight” by walking in faithfulness and running the race according to the rules. It might be hard, but the reward of doing so makes it worth it. 

Heavenly Father, thank You for your Word that shows us the way we are to live. Knowing that we are Your ambassadors in this world, help us to be set apart by dealing truthfully in all matters. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Prevent Overtraining

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 every runner will experience, especially as race day draws closer and the miles are racking up... fatigue. And while this is a normal part of training, excess, prolonged or unexplained fatigue can be a sign of overtraining. According to Outside, 61 percent of all serious runners will go through a period of overtraining, which is defined as a condition in which an athlete experiences fatigue, declining performance, and burnout, at least once in their running career. That means more than half of all runners will push their bodies to train too hard or for too long. And most won't realize it until it's too late. 

This was something I considered Monday midway into the 26.2 mile run I had embarked on to keep my decade long streak of running a marathon or ultra every Labor Day. I knew going into it that it would be tough as I would be doing it solo on the hilly roads Pulaski County's known for, with my husband serving as my personal cheerleader and aid station on wheels, but not as tough as it was. Although I got it done (despite the intense heat and exhaustion it created) by God’s grace, I took more walk breaks than I ever had and chided myself for not taking more rest days leading up to it. It was a lesson learned for sure. 

Which brings me to my point. With few tangible ways to identify and measure whether we’re overtraining, how do we determine if we need to just dial down on mileage for a few days or take substantial time off? How do we know if we've just had a bad day or if we're overtraining? Well... this is what the experts at WebMD had to say:

As an athlete, training is probably a part of your daily life. You work hard to stay in shape, as well as build endurance and strength. Despite your hard work, you may notice that you’re actually performing worse instead of better. This is called overtraining.

What Is Overtraining?

While exercise is generally good for you, too much exercise can be strenuous on your body. Exercise has a “dose-response relationship,” meaning the more you work out, the better your performance will be, to a point. When you reach a certain point, you’re doing your body harm, and you’re not getting the normal benefits of exercise.

The limit where your performance starts declining from exercise instead of improving is called overtraining syndrome (OTS) or burnout. You can reach the point of overtraining by exercising too much without enough recovery time between workouts. You can also reach this limit by not properly fueling your body with the calories and nutrients it needs.‌

The first phase of OTS is called overreaching. This is when you feel muscle soreness that’s more intense than usual, but you push through and train without resting. You can experience overreaching after several consecutive days of hard workouts. Past this point, you will begin to experience overtraining syndrome as you train without resting. Many athletes take this decline in performance as a reason to train harder. Continuing to work out while your body goes through OTS will only do more damage to your body and make your necessary recovery time longer. Letting your body properly recover from overtraining could take weeks or months of rest without training.

Symptoms of Overtraining

There are several signs of overtraining. OTS can affect both your physical and mental health, along with your overall well-being. Exercise-related symptoms. You may experience symptoms of overtraining that are directly related to exercise, including:

• Increased muscle soreness that gets worse the more you train
• A plateau or decline in athletic performance
• Inability to train at the level you usually do
• Excessive sweating and overheating
• Feeling like your muscles are heavy or stiff, especially your legs
• Injuries that keep coming back, like muscle sprains, stress fractures, and joint pain
• Loss of enthusiasm for exercise, or feeling like you want to skip your workouts altogether. 

Health-related symptoms. Other symptoms of overtraining can affect your health. Some signs to look out for include:

• Repeated illnesses, like colds or respiratory infections. Increase in blood pressure or resting heart rate
• Changes in skin, hair, and nails that make you appear unwell
• Digestive issues, like diarrhea or constipation
• Irregular menstrual cycles or loss of menstruation completely
• Sudden weight loss, loss of appetite, or disordered eating

Lifestyle-related symptoms. Symptoms of OTS can affect other aspects of your life. These symptoms include:

• Persistent fatigue, exhaustion, or low levels of energy
• Poor sleep or insomnia caused by not being able to relax
• Decreased motivation or self-esteem
• Signs of depression, like loss of enjoyment in activities or moodiness
• Increased feelings of anger or confusion
• Inability to concentrate, which affects your performance at work or school

Recovering from Overtraining

The main ingredient to recovery from overtraining is rest. This means that you need to limit or even stop training for a determined period of time. The time will vary depending on the sport and the level of activity, but most recovery takes between 4 to 12 weeks. As you recover from overtraining, you can still do a bit of low-intensity aerobic exercise to keep fit and healthy while not doing your normal workouts. These should be short-interval workouts that are not related to the sport that you normally train for. Once your symptoms have completely gone away, you will be ready to ease back into a training schedule.

Your doctor and coach can help you determine when to get back to training and create guidelines for you. Getting back into training will be a slow process because you don’t want to push your body too hard. A good recommendation is to start at 50% of your normal training load and add on 10% more work each week.

Preventing Overtraining

There are steps you can take to prevent overtraining. The most important way is to get proper rest. This can include taking at least one day off from physical activity each week to let your body recover and getting 7-9 hours of sleep each night. Athletes may benefit from time off each year from sports to allow for rest and recovery from sports-related injuries.‌

It’s important to take cues from your body. Keeping a training log with your workouts and how you feel afterward can help you realize when to slow down. You shouldn’t try to exercise through pain just because you feel guilty about missing a day.‌

Nutrition can also play an important role in preventing OTS. Make sure that you’re eating a balanced diet with enough carbohydrates and protein to help fuel and repair your muscles. Your calorie intake should also be high enough to match what you burn off during training. Also, you should drink at least eight glasses of water per day to stay hydrated.

So there you have it friends. Overtraining is a real thing. But so is prevention. So take the necessary steps to treat your body good. It will thank you by performing well on race day and all the training runs leading up to it. 

Happy Running!