Develop That Inner Flame

“Then I said, “I will not make mention of Him, Nor speak anymore in His name.” But His word was in my heart like a burning fire Shut up in my bones; I was weary of holding it back, And I could not.” Jeremiah 20:9 NKJV

In an interesting story published by Runner's World yesterday, the writer shared three pieces of running advice he says changed his training for the better. The first key takeaway after having more than 50 conversations with run coaches was: Plan training for the year. The second was: Ditch your watch for more than a day. And lastly: Make sure you really want to train for a race. 

As an RRCA certified run coach myself, the third takeaway is the one I find most important for long term success. 

The writer went on to explain why: I spoke with several run coaches this year who all said the same thing: You have to have an internal fire, or an intrinsic reason for training and signing up for a race. Elizabeth Corkum, certified run coach at Equinox in New York City and owner of Coach Corky Runs, and Josh Wessler, ACSM-certified personal trainer and RRCA-certified run coach, spoke about having a personal meaning for training for your race, no matter the distance. Yes, race day is special, but you have to fall in love with the training in front of you because that’s where you’ll spend most of your time.

The quote that stood out to me the most came from Jess Movold, Austin-based certified strength and running coach, who spoke about going from a half to full marathon: “There has to be an inner fire. There has to be an internal flame, your own Olympic torch that does not go out, that is connecting you to that distance and that deep desire to do it,” she says.

Spiritually speaking, this "inner fire" or unquenchable desire to serve God is what drove Jeremiah, also known as the "weeping prophet," to continue preaching a message of repentance for 40 years to the sinful and crumbling nation of Judah, despite seeing any real success in changing or softening the hearts and minds of the stubborn and idolatrous people. Furthermore, Jeremiah was forbidden to marry or have children and his friends had turned their backs on him which left the prophet with no human comfort to speak of. 

In addition to that, Jeremiah faced intense opposition, punishment, and mockery, leading him to resolve to stop prophesying at one point saying, "I will not make mention of Him, Nor speak anymore in His name." But because Jeremiah's motivation to turn the hearts of the Israelites back to God came out of his love for the Lord and for the Lord's people, Jeremiah had an irresistible urge to speak that could not be contained. This internal flame led Jeremiah to say, "But His word was in my heart like a burning fire Shut up in my bones; I was weary of holding it back, And I could not." 

Do you get that? Jeremiah said that he "could not" hold it back. Not that he would not but that he could not! Talk about carrying his own Olympic torch that does not go out! Jeremiah knew that his success wasn't measured as the world measures greatness but how God measures it. And God measures our success by our obedience--obedience that is directly linked to our love for Him. 

"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him." John 3:16-17 NIV

So, as we look forward to a new year, keep Christmas in your heart at all times my friend. Remember that God loved you so much that He sent His one and only Son to save you so that your love for Him and your "internal fire" to serve Him might never wane no matter what might come against you. 

Heavenly Father, thank You for reminding us that You don't measure success in the same way the world does. Help us to understand that this life is fleeting and that only the things we do for You will have eternal value. Lord, cause us to have a burning fire shut up in our bones so that we would be compelled to fulfill whatever mission You have given us. Lord, thank You for sending Jesus to provide forgiveness for our sins. Help us to never forget His sacrifice that our love for You might grow each and every day. It's in your precious name we pray Jesus. Amen. 

Happy Running!

The King of kings Came Humbly

"While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them." Luke 2: 6-7 NIV

As I listened to the words of Manger Throne by Third Day on my Christmas Eve early morning run yesterday, I had to fight back tears as I meditated on the words…

What kind of King would leave his throne
In Heaven to make this Earth his home?
While men seek fame and great renown
In lowliness our King comes down
Jesus, Jesus, precious one
How we thank you that you've come
Jesus, Jesus, precious one
A manger throne for God's own son
You left the sound of angels praise
To come for men with unkind ways
And by this baby's helplessness
The power of nations is laid to rest
Jesus, Jesus, precious one
How we thank you that you've come
Jesus, Jesus, precious one
A manger throne for God's own son
What kind of King would come so small
From glory to a humble stall?
That dirty manger is my heart too
I'll make it a royal throne for you
Jesus, Jesus, precious one
How we thank you that you've come
Jesus, Jesus, precious one
A manger throne for God's own son
Jesus, Jesus, precious one (precious Jesus)
How we thank you that you've come
Jesus, Jesus, precious one
A manger throne (my heart is a throne)
My heart is a throne for God's own son

Jesus left His throne. Do you you get that? The King of kings could have come into the world as the Mighty God and King that He is but chose, instead, to come as a baby born of a virgin whose first bed was a manger. 

And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” Luke 2:8-13

Why did Christ come in such a humble and lowly way? After all, future kings and queens are not only born in suitably luxurious places such as palaces or the best-equipped hospitals, but their births are widely announced, anticipated, and celebrated because of their familial status. But the birth of the Son of God could not have been more different.

To put it simply, Jesus Christ came humbly in a manger to show God's love is accessible to everyone, not just the powerful; to model ultimate humility, service, and identification with the poor; to fulfill prophecy; and to demonstrate that true spiritual greatness comes from God's grace, not worldly status, allowing people to approach Him in faith, not fear. His manger symbolized stepping into humanity's brokenness and making God relatable even to the lowliest. Does that make you smile or what? 

 
So, before the celebration of Christmas Day  begins, let us join together in praise singing “Jesus, Jesus, precious one, How we thank you that you've come. Jesus, Jesus, precious one, A manger throne for God's own son. Jesus, Jesus, precious one (precious Jesus), How we thank you that you've come. Jesus, Jesus, precious one.” With thankful hearts, then, let us pledge to allow our hearts to be a throne for God's own Son each and every day. After all, in response to receiving the greatest gift we could ever receive, which is eternal life, how could our response be any different? 

Heavenly Father, thank You for modeling what true humility is for us. Although we will never understand fully this side of heaven all that your sacrifice entailed, help us to offer ourselves as a living sacrifice to You in response to it. And on this day and every day, Lord, help us to be bold witnesses of what your birth, death, burial, and resurrection means for mankind. Thank You for Christmas. It’s in your precious and we pray Jesus amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Strengthen Your Lungs by Singing

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 today is... it's Christmas Eve! That means tomorrow is Christmas Day, the day we celebrate the birth of our Savior, Jesus Christ. And while many people celebrate differently, there's one way to celebrate that will actually help you become a better runner. What way is that you might ask? By singing of course!!

Now, if that has you saying, "Melissa, I don't sing well and I really don't know any good Christmas songs," then you're in luck! You don't have to sing well to reap the benefits of belting out a tune. For real! Speaking of benefits... check out these ways caroling can help your pulmonary function which will make you a better runner: 

Strengthens Respiratory Muscles: Singing uses and strengthens your diaphragm and intercostal (rib) muscles, which are crucial for deep, efficient breaths during running.

Deep & Controlled Breathing: It trains diaphragmatic breathing (belly breathing) and teaches you to control the flow of air out of your lungs (exhalation), similar to pursed-lip breathing used in pulmonary rehab.

Increases Lung Capacity & Stamina: Sustained singing improves respiratory endurance and lung capacity, helping you maintain airflow and effort for longer periods, just like running intervals.

Improves Efficiency: Singing requires managing airflow and pressure, making your respiratory system more efficient at taking in oxygen and expelling carbon dioxide, which translates to better performance and less fatigue when running.

Enhances Posture: Singing encourages better posture, allowing for more open airways and more effective breathing.

Moving on... now let's look at a Christmas carol that's perfect for runners. We might be a little behind on the curveball as we don't actually have 12 days of Christmas left, but that's okay! This is one of the longest holiday tunes you'll ever croon and it takes a lot of wind to do it. So, to get yourself ready for that Christmas morning run and then a crazy morning of unwrapping presents, practice this song today and you'll not only be more jolly but more winded (like the play on words) in a good way.

The 12 Days of Christmas: A Runner’s Edition 

On the first day of Christmas, my running gave to me:
A fresh new pair of running shoes

On the second day of Christmas, my running gave to me:
 Two tech-fit socks
 And a fresh new pair of running shoes

On the third day of Christmas, my running gave to me:
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the fourth day of Christmas, my running gave to me:
Four water stops

Three easy miles
Two tech-fit socks
And a fresh new pair of running shoes

On the fifth day of Christmas, my running gave to me:
FIVE GOLDEN PRs!
Four water stops

Three easy miles
Two tech-fit socks
And a fresh new pair of running shoes

On the sixth day of Christmas, my running gave to me:
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the seventh day of Christmas, my running gave to me:
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the eighth day of Christmas, my running gave to me:
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the ninth day of Christmas, my running gave to me:
 Nine foam-roll sessions
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the tenth day of Christmas, my running gave to me:
 Ten carbs for fueling
 Nine foam-roll sessions
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the eleventh day of Christmas, my running gave to me:
 Eleven strength-day circuits
 Ten carbs for fueling
 Nine foam-roll sessions
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the twelfth day of Christmas, my running gave to me:
 Twelve reasons I love running
 Eleven strength-day circuits
 Ten carbs for fueling
 Nine foam-roll sessions
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

And there you have it friends. The Christmas season is full of traditions and adding the singing of this song to that list will add a little tinsel to your tempo runs. And who doesn’t want that? 

So grab your Santa hat, lace up your shoes, and enjoy this runner’s take on the classic Christmas song. Sing it loud (or at least hum it while you’re out on your long run) because as Buddy the Elf always says, "The best way to spread Christmas cheer is singing loud for all to hear."

Merry Christmas and Happy Running!

Dispel the Christmas Myths

“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.” John 3:16-17 NIV

In a story titled "Santa joins 4,000 runners to celebrate the holiday season and ‘Run for a Claus’" published by Yahoo News Sunday, the writer said: The “Run for a Claus” in Orange County has become one of the region’s favorite holiday traditions, and the 12th edition took place on Saturday morning at a new venue. That venue was Great Park in Irvine – the run used to be held at UC Irvine.

Participants of the 5K/mile run enjoyed festive holiday experiences, including photos with Santa, and got a “running start” to the Christmas week.

“I’ve been here since the very first year, and it has just continued to get bigger [with] more community support,” Santa Claus himself told KTLA 5’s Erin Myers. “The crew is doing wonderful work and we would be lost without them.”

And, you know, when it comes to traditions, or as defined: inherited, established, or customary patterns of thought, action, or behaviors (such as a religious practice or a social custom), you and I would do well to remember that many of the world's “traditions” keep us away from celebrating the true meaning of Christmas.

And the true meaning, of course, is the celebration of the birth of Jesus Christ, God's Son, who came to Earth as our Savior to bring hope, love, and redemption from sin, fulfilling prophecy with his life, death, and resurrection, offering eternal life to believers. The true meaning of Christmas is love… “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.”

“But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.” Romans 5:8

We celebrate Christmas because God loved His own (that’s us!) and provided a way—the only Way—for us to spend eternity with Him. He gave His only Son to take our punishment for our sins. He paid the price in full, and we are free from condemnation when we accept that free gift of love.

“And the great dragon was hurled down—that ancient serpent called the devil and Satan, the deceiver of the whole world. He was hurled to the earth, and his angels with him” Revelation 12:9 BSB

And while there’s nothing inherently wrong with traditions such as Santa runs, photos with Saint Nick, Christmas parades, Elf on a Shelf, and things of that sort, we must be vigilant in keeping Jesus at the forefront.

You see, the enemy “called the devil and Satan” is called “the deceiver of the whole world” for a reason. Since the moment his pride caused him to hate God and all those who are made in His image, the ancient serpent has been doing all he can to persuade mankind into believing that there is no God and that, even if there was, we would not need Him. In fact, Satan wants the worship intended only for God.

You can be sure then that the devil hates Christmas! And will attempt to shift the world's focus from Jesus to materialism, busyness, stress, endless shopping, and disguising pagan myths as the true meaning of the season—thus making the season empty of the birth of Christ.

So, don’t be fooled by the enemy's deceptive practices my friend. Keep your eyes on Christ this Christmas season and work to share the true meaning of Christmas. Tell everyone you know that Jesus Christ is the One we celebrate this coming Christmas morning. He is the One who is the Light of the World that came so that we could have eternal life, and He is the only One deserving of our love, honor, worship, and praise. 

"You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives." Genesis 50:20

Heavenly Father, thank You for reminding us that we have a job to do this Christmas season and that job is to share Jesus Christ with the world. Lord, help us to use the customs and things of this world the enemy brought about that was intended to take our eyes off the Savior's birth to point the lost to Jesus and to open up conversations about the true meaning of Christmas. Help us to be bold in sharing the Message and inviting all we know to join us for a Christmas Eve service. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Be Occupied with Christ

“Therefore, my beloved brethren, be steadfast, immovable, always abounding in the work of the Lord, knowing that your labor is not in vain in the Lord.” 1 Corinthians 15:58 NKJV

Like most people this time of year, my husband and I have been “busy.” This busyness—brought on by multiple holiday parties, shopping, writing, teaching Bible study, working, life, and training for a 55-hour ultra as well—was beginning to wear on us so much that we admitted to feeling overwhelmed. At one point my husband asked me, “How did we get so busy?” To which I smiled and replied, “I don’t know but I do know that we can’t keep up this schedule.”

And while our schedules will most certainly clear up after the new year and the completion of the ultra (God willing of course), this season caused me to understand something. Busy is not always good.

You see, the definition of “busy” is having a great deal to do. But if the great deal to do isn’t done for Jesus, then busy is just a filling up of our schedules in vain. It’s doing things that will have no eternal value.

This was a theme my pastor and dear friend drove home yesterday in church when talking about the busyness of the season that apparently many others were feeling. “We are not to be busy,” he said. “We are to be occupied with Christ.” Oh boy. Did that hit home!

In other words, we are to, as Paul said, “be steadfast, immovable, always abounding in the work of the Lord” knowing that the work we do for the Lord and building up the Kingdom is never in vain. This work of the Lord is the work of preaching, teaching, and being a minister of the gospel of Jesus Christ. This work is to occupy our time and fully use our talents and treasures. This is not “busy” work but purposeful work done with the same tenacious attitude as Paul--who completed the job God had given him with unswerving dedication, recognizing that serving Christ involves real labor.

You can be sure, the rewards of heaven are worth going all out for too, which is what Paul meant when he said our labor is not in vain.

“But as for you, brethren, do not grow weary in doing good.” 2 Thessalonians 3:13

Which is the very reason that, when the going gets tough or discouraging, ministers of the gospel (that's us!) must remember to “not grow weary in doing good,” even if, and especially when we aren’t seeing any fruit from our labors. You can be sure this is the time the enemy will whisper lies into our ears saying, “Just give up. What you’re doing doesn’t really matter.” This is the time when we need to remember that our job is to sow the Word and to pray over the seeds that were planted by doing so.

“But these are the ones sown on good ground, those who hear the word, accept it, and bear fruit: some thirtyfold, some sixty, and some a hundred.” Mark 4:20

And we must never ever give up!  As the Parable of the Sower illustrates to us, some of the seeds we plant will not endure or take root for various reasons but… the ones sown on good ground will bear much fruit! This is the reason, then, we must continue to plant and the reason we must not be “busy” with the things of this world but must keep our hearts and minds stayed on Jesus… abounding in the work of the Lord at all times, even in the “busy” seasons of life.

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

So, as we celebrate this season, let me give you one more reminder my friend. If the devil can’t make us bad, he will make us busy. And since this is the time of year when people will be most receptive to hearing the Good News of the Gospel, we must not be too "busy” to grab hold of every opportunity to share it. Let us look at the extra events and responsibilities added to our schedules as opportunities (rather than inconveniences) to reach the lost and to declare that Jesus Christ came to give us the best gift ever… the gift of eternal life.

Heavenly Father, thank You for reminding us that the world will "busy" us up with things that don't matter so that we don't have time for the things that do matter. Help us to be ultra discerning as we go through this Christmas season Lord that we would not become overwhelmed but would be found abounding in the work of the Lord and doing good. Thank You for the gift of salvation that your Son Jesus provided by his birth, death, burial, and resurrection. Help us to honor his sacrifice by living intent on serving You and and sharing the Good News. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Collective Efforts Pay Off

“So Christ himself gave the apostles, the prophets, the evangelists, the pastors and teachers, to equip his people for works of service, so that the body of Christ may be built up until we all reach unity in the faith and in the knowledge of the Son of God and become mature, attaining to the whole measure of the fullness of Christ.” Ephesians 4:11-13 NIV

In a story titled 106 Runners Ran the Olympic Trials Standard at CIM. Here’s Why It’s an OTQ Hotbed published by Runner’s World yesterday, the writer said: Instead of walking beyond the finish line, like most runners do after completing 26.2, the elite athletes usually stick around to support their competitors reaching the end of the California International Marathon (CIM).

As the runners closed in on downtown Sacramento, a giant clock over the finish line showed the time elapsed since the gun went off before sunrise in Folsom on December 7. The athletes in the championship field, and many in the seeded corrals, were fixated on running the same time—for men, it was sub-2:16, and for women, it was sub-2:37—the standards to qualify for the 2028 U.S. Olympic Marathon Trials.As Brooklyn-based runner Leigh Ann Sharek noted in an interview with Road to the Trials, large packs of runners worked together to achieve the Olympic Trials qualifying standard at CIM. 

Unlike other major marathons, competitors act more like teammates on the famously fast, point-to-point course. “The nice thing is I’m not racing against the girl next to me, we’re both trying to make it,” Sharek said after the race.

The collective effort paid off when 106 runners—54 women and 52 men—ran under the Olympic Trials qualifier (OTQ), a record for the current standards at the event

Danielle Domenichelli, the sport development and media relations director for the Sacramento Running Association who’s worked with the race organization since 2013, later said that seeing the record number of runners achieve qualifying times under the current standards was rewarding. Her favorite moment from the event was watching the elite runners hover around the finish area and cheer on the last few athletes as they kicked with seconds to spare. “I was excited about the front of the race, but for the OTQ there at the end, with everyone hugging and high fiving, it’s pretty special and something I haven’t seen that much at other races.”

And, you know, in the same way these individual runners showed unity to ensure that all the runners reached their goal, believers in leadership roles (apostles, prophets, evangelists, pastors, and teachers) should be using their God-given gifts and talents “to equip his people for works of service, so that the body of Christ may be built up until we all reach unity in the faith and in the knowledge of the Son of God...”

You see, although we all have our own race to run, leaders are called to both ensure that all believers qualify for heaven by hearing and accepting the Gospel and also complete the ultimate goal of growing into a unified, spiritually mature body by gaining a deep, personal, and comprehensive understanding of Jesus. In essence, this passage describes a dynamic, participatory church where leaders empower followers to grow, serve, and become more like Jesus, moving all members of the body of Christ towards complete spiritual maturity.

The main purpose of these leaders is to equip (prepare, train, edify, and build up) all believers for the "work of ministry," so that every Christian can serve as they are called to, using their God-given talents to their fullest potential. The collective efforts of the leaders and these equipped believers then build up the Church (the "body of Christ") to grow the Kingdom. Which is the very reason we must remember that we are all on the same team and should therefore cheer one another on to meet the qualifying standard.

So, do what you can to support your fellow teammates my friend. Lift them up and encourage them at every opportunity--knowing that if we all do our part, the collective effort will pay off. The Church (that's us) will be equipped for works of service that will build up the body of Christ and impact a world in desperate need of knowing Jesus.

Heavenly Father, thank You for reminding us that believers are to work collectively to build up the church. Help us to do our part, whether that’s in leadership or other acts of service so that the body of Christ will be mature and effective in fulfilling the Great Commission. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Keep up on Learnings

“I will instruct you and teach you in the way you should go; I will counsel you with my loving eye on you.” Psalm 32:8 NIV

In a disturbing story titled Runner electrocuted by low-hanging live cable published by BBC News yesterday, it was reported that a runner who was electrocuted by a low-hanging electricity cable died in a "rare and complex" sequence of events, a coroner has concluded.

John Oates, 29, known as Harry, died instantly after coming into contact with the live line on a public footpath in Lupton near Kirkby Lonsdale, Cumbria, on 27 October 2023.

An inquest in Cockermouth heard that at the time there were no automatic means of detecting the North West Electricity (NWE) hanging line. NWE said Mr Oates' family had its "heartfelt sympathies" and it would continue to work with other operators on "learnings from this immensely sad accident".

Senior coroner Kirsty Gomersal has issued a Prevention of Future Deaths Report to the Energy Networks Association (ENA), but the details have not yet been published.

ENA, the energy industry trade body, said it was considering the report. The inquest, which lasted for four days, heard that Mr Oates was training for a half-marathon on the day he died.

Just after 14:00 BST he was on a field footpath at Badger Gate when he came into contact with the 11 kv electricity conductor and was killed instantly…

A spokesperson for ENA said its "heartfelt sympathies remain with Harry Oates' family".

They said both the coroner and Health and Safety Executive noted "it was a rare and complex sequence of events that were unforeseeable".

"Safety is our number one value, and we will continue to work with other distribution network operators and ENA, on learnings from this immensely sad accident," the spokesperson added.

And, you know, as immensely sad as this accident was, it serves as a reminder that footpaths that appear to be safe (even the public ones) aren’t always free from hazards that can set a negative sequence of events into place. Which is the very reason that, spiritually speaking, we must always be learning.

You see, God, Himself, has promised to instruct and teach us in the way we should go, guiding us onto and along the right footpath. In fact, God says, "I will counsel you with my loving eye on you.” Is that comforting or what? This shows that God isn't distant but is actively involved, watching over and advising us in our daily lives.

 

“And now, compelled by the Spirit, I am going to Jerusalem, not knowing what will happen to me there.” Acts 20:22

But, we must do our part as well to stay safe. We must seek His instructions, teachings, and learnings through careful and consistent study of the Scriptures, prayer, meditation, and fellowship with other believers. We must also learn to discern the promptings of the Holy Spirit and to allow the Spirit to determine and direct our comings, our goings, and every step along the way, even when we don't know the outcome. In other words, we must put in the work and be obedient. That’s the only way we can stay on the right footpath and avoid the dangers of going our own way.

So, seek the Lord first and foremost every day my friend through the pages of the Bible. Be ever learning and ever discerning that you might allow the Lord to lead you “in the way you should go" that you might avoid the unforseeable and fulfill the purpose God has for you.  

Heavenly Father, thank You for reminding us that dangers and pitfalls are all around us. Cause us to seek your instruction and guidance each and every day Lord that we might not become a spiritual casualty due to unforeseen circumstances that we fall into. It’s in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Keep Running Merry this Season

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 need to stay motivated and merry (after all Christmas season is "merry and bright" right), especially as we face the first day of Winter on December 21 and the words “wind chill” become a part of our daily conversation. But first, let's consider that the definition of merry is: cheerful and lively, full of cheerfulness or gaiety; joyous in disposition or spirit.

As a runner and a running coach, I hear it every winter: “I just can’t find the motivation to get out there.” The days are shorter, the mornings are colder, and the couch feels extra inviting. But winter doesn’t have to steal your joy—or your running routine. For real! In fact, it can be one of the most meaningful seasons to build strength, consistency, and a merry mindset.

So, in an attempt to help you stay joyful, cheery, merry, motivated, and moving all winter long, check out these seven tips:

1. Redefine What “Success” Looks Like in Winter

Winter running isn’t about PRs or crushing every workout. It’s about showing up. Some days your run might be slower, shorter, or moved indoors—and that’s okay. Consistency, not perfection, is the real win this time of year.

As a coach, I remind athletes: Winter miles are quiet but much needed deposits into your spring fitness bank.

2. Make It Cozy and Fun

Merriment matters. Invest in gear that makes you want to run (or better yet, add what you need to your Christmas list and have your loved ones pay for it)—warm layers, fun hats, bright gloves, or even holiday-themed socks. Create a winter-only playlist on your phone or save your favorite podcast for run days. Give yourself something to look forward to.

If running outside feels overwhelming, treadmills count too. Movement is movement.

3. Keep Your “Why” Front and Center

Winter is the perfect time to reconnect with why you run. Is it for stress relief? Mental clarity? Health? Gratitude? Write it down. Stick it on your mirror. Let it be the voice that nudges you out the door on cold mornings.

Running in winter isn’t just training your body—it’s training your mindset. Winter running will make you gritty! 

4. Short Runs Still Count

Not every run needs to be long. Twenty focused minutes can do wonders for your mood and motivation. When time or weather is tight, give yourself permission to go short—and celebrate it.

Remember: Something is always better than nothing. 

5. Lean Into Community

Winter is easier when you’re not doing it alone. Run with a friend, join a running group, follow a training plan, or check in with a coach. Accountability and encouragement go a long way when motivation dips.

Shared miles = shared joy.

6. Practice Gratitude on the Run

Use winter runs as moving moments of gratitude. Notice the quiet streets, the crisp air, the strength of your body, and the fact that you get to run. Gratitude shifts your mindset from “I have to” to “I’m thankful I can.”

Joy often shows up when we slow down enough to notice it. And joy is a huge motivator!

7. Remember: Spring Is Built in Winter

Every winter run—especially the hard ones—is building resilience. When spring races and sunny mornings return, you’ll be grateful you stayed consistent when it wasn’t easy.
Winter runners don’t just survive the season—they grow through it. And growth should be the goal of every runner! 

And there you have it friends... Staying merry in winter doesn’t mean forcing motivation. It means creating habits, adjusting expectations, and finding joy in the process. Lace up, layer up, and give yourself some grace when your joy wanes--but then find something that will raise your spirits, like a winter run with friends, and remember that spring is only three months away.

Happy Running!

Our Afflictions Work to our Advantage

“For our light affliction, which is but for a moment, is working for us a far more exceeding and eternal weight of glory,” 2 Corinthians 4:17 NKJV

In a story titled “In frigid conditions, local runner wins in BMW Dallas Marathon debut for 2nd year in a row,” published by the Dallas Morning News on December 14, it was reported that On Sunday’s 55th running of the Dallas Marathon, it was 30 degrees at start time with a wind chill of 18 degrees. Far from ideal. In fact, Sunday’s weather marked the coldest Dallas Marathon Sunday since 2013, when the race was cancelled for the first and only time due to frigid and icy conditions.

Despite the weather, there was no shortage of impressive performances. Paris Olympic marathoner Dakotah Popehn was the celebrity ambassador this year and won the half-marathon in 1:12:24, in what was admittedly not all-out effort for the world-class runner. Popehn joked that she was eyeing the course record of 1:11:32.

“The course record kept getting in my mind. I still felt like it was out of reach, but we got such a nice tailwind at mile 7 coming back home and I just started ripping,” Popehn said.

Popehn had positive impressions of the course and city and the weather might have even helped her run faster.“I love a race like this. It was beautiful. The cold was probably why I ran so fast,” Popehn said. 

Talk about adverse conditions working for someone’s good! No doubt, after claiming her well-deserved prize, Dakotah was thankful for the “frigid” temperatures. In the same way, adverse conditions can work to our advantage too. This was something Paul was  alluding to when he said, “For our light affliction, which is but for a moment, is working for us a far more exceeding and eternal weight of glory.” 

Now if you know anything about Paul’s life, you would label his afflictions as anything but light. The Apostle Paul's struggles were immense and beyond what most people could bear. They encompassed severe physical persecution (floggings, stonings, shipwrecks, hunger, cold), constant danger (robbers, false brethren, imprisonment), and deep emotional burdens (anxiety for the churches, internal conflicts). He famously described these in 2 Corinthians 11, detailing beatings, near-death experiences, and perils from Jews, Gentiles, and within the church. Yet he viewed these weaknesses as opportunities for Christ's power to be perfected in him, finding strength in God's grace. Paul’s affliction worked to his advantage!

“Therefore we do not lose heart. Even though our outward man is perishing, yet the inward man is being renewed day by day. For our light affliction, which is but for a moment, is working for us a far more exceeding and eternal weight of glory, while we do not look at the things which are seen, but at the things which are not seen. For the things which are seen are temporary, but the things which are not seen are eternal.” 2 Corinthians 4:16-18

"whereas you do not know what will happen tomorrow. For what is your life? It is even a vapor that appears for a little time and then vanishes away." James 4:14

This is the very reason Paul told us to “not lose heart” when (not if) difficulties arise. Although they might seem monumental to us, and seemingly have no end, believers have the hope and confidence that even the worst suffering experienced on earth is only “light and momentary” compared to the glories of eternity in heaven. Life here on earth is but a vapor, but our eternal life in glory, yet unseen, will make the affliction worth it all. In fact, the troubles we have today are achieving for us a lasting benefit: they are making us more like Christ which means our afflictions work to our advantage!

So, if you’re going through difficult times today, take heart my friend. This life will be over before you know it and, if you remain faithful and press on to the finish line, you will soon see Jesus face to face. Meanwhile, keep trusting God and keep running the race. It will be worth it!

Heavenly Father, thank You for reminding us that this life is brief when compared to eternity. Help us to keep our hearts on what is unseen so that we won’t lose heart in the midst of our trials, afflictions, pain, and persecution but would remain joyful, hopeful, and expectant. Help us to abound in the work of the Lord until the day You call us home despite our troubles so that we will not have run the race in vain. It’s in your precious name we pray Jesus. Amen

Happy Running!

Dare to be an Eleazar

“And after him was Eleazar the son of Dodo, the Ahohite, one of the three mighty men with David when they defied the Philistines who were gathered there for battle, and the men of Israel had retreated. He arose and attacked the Philistines until his hand was weary, and his hand stuck to the sword. The Lord brought about a great victory that day; and the people returned after him only to plunder.” 2 Samuel 23:9-10 NKJV

In a story published by Runner’s World Magazine on December 11, it was reported that the Boston Athletic Association (BAA) announced six headliners for the 2026 Boston Marathon on April 20. The elite field includes defending champions Sharon Lokedi and John Korir, as well as American marathon record holders Conner Mantz and Emily Sisson. Marcel Hug and Susannah Scaroni, the winners of the wheelchair races in 2025, will also return. The rest of the field will be announced in January.

“On the occasion of 130 days away from the 130th Boston Marathon presented by Bank of America, it is fitting to preview what could be considered the strongest field of international and American stars for April’s race,” Jack Fleming, the president and CEO of the BAA, said in a press release. “Each of these six athletes have decorated careers and are focused on meeting the moment and making history come Patriots’ Day.”


And, you know, if an elite field can be defined as a select group that is superior in terms of ability or qualities to the rest of a group or society, King David's Mighty Men definitely fit the bill. Each one of David’s chief men were courageous, loyal, and skilled warriors who supported King David, and were renowned for heroic feats like killing hundreds in battle or defending against overwhelming odds.

"These are the names of the mighty men whom David had: Josheb-Basshebeth the Tachmonite, chief among the captains. He was called Adino the Eznite, because he had killed eight hundred men at one time." 2 Samuel 23:8

These mighty men of David were a group of the king's toughest military warriors who were credited with heroic feats, including Josheb-basshebeth, who killed 800 men in one battle with a spear. Amazing right? We can learn a lot from elite men such as him.


Additional notable elites listed include a man named “Eleazar, the son of Dodo, the Ahohite, one of the three mighty men with David when they defied the Philistines who were gathered there for battle, and the men of Israel had retreated. He arose and attacked the Philistines until his hand was weary, and his hand stuck to the sword.” Pretty amazing right? Talk about unwavering courage and perseverance! Eleazar didn't follow the crowd when his comrades fled; he fought on despite being outnumbered and exhausted. Can you just picture the image of his hand stuck to the sword? It's a picture of someone who refused to give up! Talk about hanging in there until the job was done!


What more can we learn from this mighty man? Charles Spurgeon saw that Eleazar, in his solitary stand until victory, was a tremendous example for believers today and said, “Solitary prowess is expected of believers. I hope we may breed in this place a race of men and women who know the truth, and know also what the Lord claims at their hands, and are resolved, by the help of the Holy Spirit, to war a good warfare for their Lord whether others will stand at their side or no.”


Spurgeon went on to say, “Remember Mr. Sankey’s hymn, - ‘Dare to be a Daniel! Dare to stand alone! Dare to have a purpose firm! Dare to make it known! ’Dare to be an Eleazar, and go forth and smite the Philistines alone; you will soon find that there are others in the house who have concealed their sentiments, but when they see you coming forward, they will be openly on the Lord’s side. Many cowards are skulking about, try to shame them. Many are undecided, let them see a brave man, and he will be the standard-bearer around whom they will rally.”

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

So, in a world in desperate need of good examples and godly role models that won't give up, dare to be an Eleazar my friend. Train hard in the Word each and every day in the same way an Olympic athlete trains for the gold so you'll be ready for any fight. And make the determination now that you will not back down from the enemy, even if you have to battle him alone. Be sober, be vigilant, but most of all be courageous so that you will inspire others to be courageous too.


Heavenly Father, thank You for reminding us that being in the elite field of faithful followers should be the goal of every believer since we have been commanded to be set apart, to fight for truth, to defend the faith, and to stand up against injustice. Help us to be courageous soldiers like Eleazar who aren’t afraid to fight alone Lord, knowing that You supply both our weapons and our strength, and that through You we will have victory. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Guard your Temple

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

In an alarming story titled “Avid runner’s stroke blamed on his energy drink habit” published by the East Bay Times Wednesday, the following was reported about an anonymous man:

He was healthy and fit at 54, an avid runner with no vices — he didn’t smoke, drink or do drugs. So when he suddenly experienced left-sided weakness, numbness and difficulties with balance, walking, swallowing and speech, a family member rushed him to a stroke clinic.

His blood pressure was sky high—about 254 over 150 millimeters — yet when you looked at him you’ve never know it, because he looked so well. That’s why we call hypertension the silent killer,” said Dr. Sunil Munshi, a consulting physician at Nottingham University Hospitals NHS Trust in the United Kingdom.

Munshi is the senior author of a case report about the man, a warehouse worker from Sherwood, Nottingham, whose name was withheld to protect his privacy. The paper was published Tuesday, Dec. 9, in the journal BMJ Case Reports.

Normal blood pressure for adults is less than 120 over 80 mm HG (millimeters of mercury). Blood pressure of 180 over 120 or higher is considered a medical crisis that requires immediate emergency care.

“His left side was numb, and scans showed he had a stroke in the deeper part of the brain, the thalamus, which explains the unsteadiness,” Munshi said. “He was admitted, and we treated him with five different medications until his blood pressure dropped to 170.”

When he was back home, the man’s blood pressure continued to climb, reaching 220 despite numerous drugs.

Munshi and his team searched for answers for weeks, running extensive tests that turned up negative. Then one day the man told Munshi about his energy drink habit.

“Each day he consumed eight highly potent energy drinks to stay alert for his job — two cans at four different times during the day,” Munshi said. (The brand name was withheld from the study.) “Each of the drinks contained 160 milligrams of caffeine. Suddenly the diagnosis was clear…”

Just weeks after stopping his consumption of the energy drink, the man’s blood pressure returned to normal. Today, years after the incident, he is healthy but still lives with the aftermath of his stroke.

“I obviously wasn’t aware of the dangers drinking energy drinks were causing to myself,” the man told his doctors. “(I) have been left with numbness (in my) left hand and fingers, foot and toes even after 8 years.”

Wow right? This story is a great illustration of why it’s so important to be aware of what we are putting into our bodies. Sadly though, energy drinks aren’t the only things we take in that will harm us though. Which is the very reason we must be on guard for hidden dangers that can leave us with lasting consequences.

You see, the Bible clearly tells us that our bodies are temples of the Holy Spirit. Our bodies belong to God and, therefore, we are to glorify God in our bodies and in our spirits. This is something we do by guarding our temple doors or gates… our ear gates, our eye gates, and our mouth gates. And we do this in the same way we guard the Temples that we worship in.

Think about it this way? If you were standing guard at the door of your church building to protect it, would you let someone in carrying buckets of paint they were going to throw on the carpet and the walls? Of course not! And I bet you wouldn’t let someone in with a jackhammer with the intent of breaking up the floors either right? See where I’m going with this?

"The hearing ear and the seeing eye, The LORD has made them both." Proverbs 20:12

We are to protect our godly temples in the same way we protect our places of worship, making sure that nothing enters our gates that will harm us physically, mentally, emotionally, or spiritually. And it’s up to us to know and be able to spot what these harmful things are. Which means, in guarding our ear gates, we must check the lyrics of our music and the messages of our podcasts (among other things). We must continually ask ourselves, "Does what I'm listening to align with the Word? If the answer is no, then we don’t listen to it. 

“I will set nothing wicked before my eyes; I hate the work of those who fall away; It shall not cling to me.” Psalm 101:3

"Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen." Ephesians 4:29 NIV

Furthermore, in the same way we guard our ears, we must guard our eyes, averting them from looking upon anything wicked (like ungodly movies), no matter how much the world accepts it. And we must guard our mouths doubly, by eating and drinking only those things that are nourishing, pure, and undefiled (guarding what's coming in) and by letting no "unwholesome talk come out of our mouths (thereby guarding what's going out) but only what is helpful for building others up..."

A temple falls into disrepair when it’s continually neglected—which is the reason we must be on guard and vigilant in its upkeep.

So, guard your body, which is the temple of the Holy Spirit, by carefully and meticulously guarding your gates my friend. Being unaware of the dangers of what we eat, watch and listen to will be no excuse since we have the Bible as our guidebook. Read it, study it, and abide by it so that your temple will not fall into disrepair but will bring God glory.

Heavenly Father, thank You for reminding us that it’s of utmost importance for us to maintain our bodies where the Holy Spirit resides. Help us to understand that anything that we take in that’s contrary to your Word is poison that will kill is over time. Help us to be good stewards of our bodies and spirits Lord that we might honor You, the One who made them. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Run to Win the Prize

“Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it.” 1 Corinthians 9:24 NKJV

In a story titled “Runner is sole finisher of 47,000ft hill challenge” published by the BBC News yesterday, it was reported that Sarah Perry, from Cockermouth in Cumbria, England finished The Hill challenge in a time of 47 hours and one minute, becoming the only runner (out of  24) who completed the race. 

The Hill challenge, which consisted of 56 laps up and down The Wrekin in Shropshire, the first time it has been held in five years, has a total assent of 47,000ft (14325.6m) and runners had to complete the distance, which totalled 160 miles (257km) within 48 hours.

"The last third of the race was hard. The biggest difficulty was the lack of time," she said. Ms Perry broke the women's ultramarathon world record in October. Runners are largely unassisted for the race - they are not allowed sticks, headphones, outside assistance, pacers or supporters.

They cannot stop for more than 30 minutes at a time, or leave the route to get supplies or sleep, and must have a DNF (did not finish) strategy to get them home safely.

The closest competitor to Ms Perry completed 41 laps before bowing out.

Several runners retired on the first night, with more tapping out on Saturday and Sunday.

"I chose to skip breaks and ignore things that I'd usually get sorted, like wet socks and sleep deprivation, and instead chose to keep on the hill," said Ms Perry.

"I knew that six weeks to recover and build back up was a big ask, but I've wanted to do The Hill for so long and this was the first time it's been run in five years, so I just had to be on that start line," she said.

"I'm thrilled to have finished and, quite honestly, can't believe that it was possible for me."

"Unlike in backyard ultra races, there are no scheduled breaks so I was constantly doing the calculations in my head to figure out whether I could complete it.

"Often there was no wiggle room."

Wayne Edy, founder of sports brand INOV8, who Ms Perry runs for, said: "We are incredibly proud of Sarah and her incredible achievements."

"They are just reward for the many, many hours of commitment she has put into her training and the sport.

"Sarah is small in stature but big in grit and determination."

And you know, as this story clearly illustrates, there are some races that are so immensely hard that few will enter them much less complete them. In this case, only one runner finished the race--and it took enormous effort, countless hours of training, and a degree of self-sacrifice (or temperance) that few people are willing to put forth. 

But this all-out effort in training and in racing is what it takes to win. And this is the all-out effort that Paul said we must put forth in our spiritual race if we are to take hold of the prize. Which means believers must run to win "the prize" not to simply receive a participation trophy. Believers must train as an Olympian does, with their eyes set on the gold medal, unwilling to settle for second or third place. 

As you can imagine, this involves “choosing to skip breaks and ignore things” that aren’t 100 percent necessary for us to run the race. Which means we choose to reject comfort for the sake of progress. It involves keeping a steady pace and disciplining our flesh to keep going even when it’s hard. It involves choosing to “keep on the hill” or pressing toward the finish line when our flesh wants to quit.

“And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.” 1 Corinthians 9:25-27

This is the very reason Paul said that he would be "temperate in all things" and not fight “as one who beats the air” but would discipline his body--to make his mind and flesh surrender to God’s will, not Paul’s will. In this way, Paul would run according to the rules, complete the race despite the hardships, remain faithful, and make it to the finish line where he would receive an “imperishable crown” for his efforts.

 
So, run in a way to receive the prize my friend, knowing that any other way would be in vain. Compete according to the rules, being obedient to the calling God has placed on your life. Let nothing deter you from pressing on and claiming the prize God has in store for everyone who remains faithful and completes the race.

 
Heavenly Father, thank You for reminding us that the Christian race will not be easy. Help us model the grit and determination that Jesus modeled when He chose to be born of a virgin and then die a sinners' death so that we could have eternal life. May we be so grateful for His sacrifice, that we are compelled to serve Him with an all-out effort until we reach our final finish line. It's in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Make a Time Management Plan

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 just around the corner. Yes, Christmas is almost here (I'm so excited)! But so is the new year. And, as we all know, the new year is the one of the best times to make lasting changes and Christmas is a great time to acquire the things you need (think about adding them to your Christmas wish list) to make those changes. That being said, if keeping a consistent running schedule is on your list, I'm here to help! 

But first, let’s be honest. Making a schedule can be hard, and keeping a schedule can be even harder. Calendars fill up (especially during the holidays), kids need chauffeuring, meetings pop up out of nowhere, life happens, and suddenly—poof!—your workout window disappears like a sock in the dryer (especially those expensive toe socks). But here’s the truth every runner eventually learns:

We don’t “find” time to run… we make time to run.

Now that we've established that the time for New Year’s resolutions are right around the corner, it's easy to see that it's the perfect moment to sharpen those time-management skills so 2026 becomes the year of consistency, not excuses. 

So lace up (mentally, at least), because here are some fun, realistic, coach-approved ways to save time and keep those workouts rock-solid—even on chaotic days.

1. Lay Out Your Gear the Night Before - This is a serious time-management hack

If you wait until morning to hunt for socks, your Garmin, and that water bottle you swore you left on the counter… the run is already in danger. Especially this time of year when you need more gear because of the lack of daylight and cold. 

Prep everything the night before: clothes, thermals, vest, headlamp, gloves, hat, shoes, watch, hydration, gels, headphones.

When it’s all ready and waiting, you’re far more likely to get moving before your brain invents a reason not to. This sounds small, but trust me—it’s a game changer.

No more digging through laundry baskets for your lucky socks (which we've already demonstrated may have disappeared anyway) or discovering your favorite tights are still damp.

2. Turn “Wasted Minutes” Into Mini Workouts

Waiting on dinner to finish baking? Knock out some planks or squats. Kids at practice? Walk or jog laps while they play. Zoom call ends early? Boom—ten minutes of stretching or core work.

Tiny efforts stacked together create serious momentum. 

3. Schedule Your Runs Like You Schedule Appointments

If you wouldn’t skip a meeting with your boss, don’t cancel the one with your future healthier self either. Treat your workout as a non-negotiable block on your calendar. No guilt. No hesitation. Just forward motion. This single habit can be life-changing. 

4. Keep a “Go-To 20-Minute Workout” in Your Back Pocket

Life happens. Work explodes. A kid gets sick. Weather shifts.
But a short, fast session is always better than throwing in the towel. Stop believing that only long runs count. They don’t. A short interval session or a 20-minute aerobic run absolutely moves the needle—especially on busy days.

Try this simple 20-minute run:

5-minute warm-up
10 minutes of steady pace
5-minute cool-down

Done. You kept the streak alive—mission accomplished. You’ll be sweating, proud, and done before you can talk yourself out of it. And this win will set you up for even bigger wins. 

5. Use Tech to Your Advantage

Timers, reminders, training apps, smartwatches—they’re not just gadgets. They’re accountability partners.

Set daily prompts like:
“Run!”
“Move your body!”
“Future You is cheering!”

It’s silly, but it works.

6. Make Meal Prep Your Best Friend

The fastest way to lose a workout is realizing at 6 p.m. you still have to plan dinner. A little meal prep on weekends simplifies everything during the week and frees up that golden workout window. 

And think about this... fewer “What’s for dinner?” moments = more opportunities to lace up. Your future self will thank you when you walk into the kitchen tired and hungry and find a ready-made healthy option instead of settling for fast food and a missed run. And not having to pack a lunch because it's already made will save you time in the morning. See where I'm going with this. 

Remember: more prep = less stress = more miles.

*On a side note, I used to be a runner who prided herself on not using grocery delivery services. But guess what? Life happened in the middle of training a while back and I gave in! Each time I now place a grocery order, I consider that I save 60-90 minutes of time. And I save money too--because, obviously, I only get what's on the list. The subscription service and subsequent tip I leave pay for themselves every time in time saved.  

7. Buddy Up for Built-In Motivation

When someone else is waiting on you, excuses evaporate. Running friends keep your workouts fun, consistent, and drama-free. Plus, who doesn’t want to complain about hills together?

So, find a friend and/or running group that holds you accountable. 

8. Turn Your Warm-Up Into Your Commute

Jog to work (if logistics allow). If your office doesn't have a shower, you can always use baby wipes or bring washcloths and wash up in the sink before you start your day. This takes some planning (like stashing clothes at the office) but pays dividends. Once again, runners don't find the time, they make the time. And this is an easy way to make the time. 

9. Keep a Pair of Running Shoes Everywhere
Okay, maybe not everywhere, but a spare pair in your car, office, or gym bag opens up extra opportunities. On that note, keep a spare pair of socks and running gear stashed as well. 

Unexpected 30-minute window? Boom. Run it out.

10. Don’t Wait for Motivation—Rely on Habits
Motivation is fickle. Habits are reliable. Which means now is the time to make them. 
Small, consistent actions built over time become your default mode. And when you’re learning to manage your time more intentionally, those habits start to stack in your favor.

Why All This Matters Right Now…

Because New Year’s resolutions don’t start in January—they start in December. And, on a side note as I said before, this is the time to opt for gifts that align with your goals. A pair of running shoes is way better than a new puppy! And a new calendar is way better than a fruit cake! Let your loved ones know what you'd like to see under that tree and it will save you time and money. 

And here you have it friends. Great runners aren’t the ones who have more free time—they’re the ones who use their time intentionally and plan out their time wisely. They're the ones who have made running and working out a natural part of their lives and are reaping the benefits of it. 

So the next time you hear yourself saying, “I don’t have time to run,” remind yourself that you don’t need more hours in the day—you just need a plan. Happy Running!