Jesus Broke the Barrier

“For he himself is our peace, who has made the two groups one and has destroyed the barrier, the dividing wall of hostility,” Ephesians 2:14 NIV

In a story titled “Beatrice Chebet Goes Sub-14 and Takes Down the 5K World Record” published by Runner’s World over the weekend, it was reported that Chebet averaged just under 4:30 mile pace to break the world record by two seconds… In addition to becoming the first woman to run under 14:00 on the track, Chebet has also broken the barrier on the roads. On New Year’s Eve in 2024, she ran 13:54 at the Cursa dels Nassos road race in Barcelona, Spain. Chebet’s resume is one of the most impressive in track and field. At the Paris Olympics last summer, she won gold in the 5,000 and 10,000 meters, and she also owns the world record in the 10,000 meters, 28:54.14, which she set at Prefontaine last May. Wow right? 

And, you know, when it comes to breaking barriers, the Bible tell us that Jesus broke down “the dividing wall of hostility” between the Jews and the Gentiles by His outpouring of blood on the cross, thereby making “the two groups one.” You see, Jesus doesn’t simply give us peace but Jesus is our peace. Which means the work of Jesus on the cross “destroyed the barrier” between Jew and Gentile and set them on common ground as equals, at peace with God. Hence the reason Paul wrote “There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” 

So, knowing that Jesus “destroyed the barrier” among believers, don’t put any walls back up my friend. Regardless of race, gender, or social standing, we are all one in the body of Christ and must treat one another that way if we are to model Jesus’ example of peace to the world. 

Heavenly Father, thank You for reminding us that believers are one in the body of Christ. In light of that Lord, help us to not make any distinctions or divisions among us that we might be seen as a unified family, connected by our love of You. In your precious name we pray Jesus. Amen.

Happy Running!

God Restores Like Cool Wind on a Hot Day

“Repent therefore and be converted, that your sins may be blotted out, so that times of refreshing may come from the presence of the Lord,” Acts 3:19 NKJV

After finishing up round 11 yesterday morning (out of 12) of the 4x4x48 event (aka the Goggins Challenge) that has become an annual 4th of July weekend charity event, I began to yearn longingly to be home in the coolness of the air conditioning. Not only had I already completed 44 miles over a period of 40-plus hours, but had done so in the intense heat and humidity of July (running four miles every four hours) on a hot high school track—all while camping on-site with my husband for the duration of the endurance run. To say I was being drained (as were the other participants) by the sultry conditions (and the sleep deprivation) would be an understatement. So you can imagine that my friends and I viewed what happened just minutes before it was time to set out for our final four-mile run, as a gift from God, Himself. As we prepared to start, we smiled as we felt a cool wind begin to blow and felt the refreshing of the gentle rain that soon accompanied it—wind and rain that cooled the air and stayed with us until every runner was done. Is God good or what? 

And, you know, when it comes to “times of refreshing” that come from the presence of the Lord, the Bible tells us that when a person repents of their sin and turns to God, they are converted into a new creation.  This conversion, according to the Amplified Bible, brings refreshing and restoration from the Lord that’s like “a cool wind on a hot day.” Think about it this way, sin not only drains us in the same way prolonged intense heat does, but it creates a chasm between us and God that leaves us wearied, depleted, lonely, worn-out, overheated, weak, and tired. The good part though is this… when we turn from our sin and run back to God, the Lord restores us like a cool wind on a hot day. 

So, if you’ve strayed from the course, and find that you’re exhausted and fatigued by the sin in your life, take heart my friend. The Lord blots out the sin of all those who turn to Him and bestows on them the times of refreshing they so desperately yearn for. Run to Him and be restored. 

Heavenly Father, thank You for promising to restore and refresh all those who turn to You. Lord, in a world filled with weary and worn-out people, help us to spread the message that there is hope for a new life in Jesus. Thank You for being the God who saves all those who call upon Him.  It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Let us Celebrate the Freedom Christ Provided

"For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery." Galatians 5:1

With Independence Day upon us, you might be noticing the many flags on display as you head out for your morning run. And if you've chosen, like many other runners, to participate in a 4th of July race, you might even see runners wearing red, white and blue while carrying it. You could safely say then that most Americans are still pretty proud of that 'ole flag'. I know I am! And with good reason. You see, 'Old Glory' represents the day our country's founders declared independence from Great Britain. Did you know, though, that each part of the flag stands for something? The 50 stars stand for the 50 states and the 13 stripes stand for the 13 British colonies which declared their independence on July 4, 1776. The colors also stand for something. The white vertical stripes signify purity and innocence, the red hardiness and valour and the blue signify vigilance, perseverance and justice. 

Speaking of flags, there is another flag that should be displayed with pride too… the Christian flag. You see, this flag represents the day believers were granted the greatest freedom of all... deliverance from the power of sin. The shade of red on the cross symbolizes the blood that Jesus shed on Calvary. The blue canton represents the waters of baptism as well as the faithfulness of Jesus, and the white represents Jesus' purity. Regardless of their differences in appearance though, these flags together serve as a reminder that we are “One Nation Under God,” and a country that’s been blessed by the Creator Himself. 

So, in the words of John Adams (a signer of the Declaration of Independence) as penned in a letter to his wife 250 years ago, let us commemorate this day “as the day of deliverance, by solemn acts of devotion to God Almighty” and let us solemnize the day “with pomp and parade, with shows, games, sports, guns, bells, bonfires, and illuminations, from one end of this continent to the other, from this time forward forevermore.” And might I add… let us go for a run (or walk) as we count our blessings and thank our God for allowing us to live in the greatest country on earth. 

Heavenly Father, thank You for setting us free from the yoke of slavery and the bonds of tyranny. My solemn prayer is that this country would celebrate our freedom every day with solemn acts of devotion to you, the great God Almighty. Help us to be united as “one nation, under God" as we wave our white flags in total surrender to You, Lord. It's in your precious name we pray, Jesus. Amen. 

Happy Running!!!

Live Out Your Deep Purpose

“I have brought you glory on earth by finishing the work you gave me to do.” John 17:4 NIV

In an inspiring story titled “74-year-old Duluth runner ‘gave it his all’ after dropping out of 100-mile race” published by NorthernNewsNow on Monday, it was reported that Duluth area runner Michael Koppy, who was attempting to break an ultra running record out in California this past weekend, was disqualified after 30 miles, or 9 hours into the race, for coming into an aid station just a few minutes after the cut-off time. Koppy, age 74, was aiming to become the oldest person to ever complete the Western States 100-mile endurance run. In a message, Koppy’s wife says what matters is the years of training, the countless qualifying races, the early mornings and the deep purpose that carried him to the start line. Koppy says he gave it his all, but that the course was very technical, which slowed his pace. Of the six runners over the age of 70 that started the race, only one crossed the finish line. 

And while the world may view Michael’s race as a loss, I’d join his wife in considering it a victory since he fulfilled “the deep purpose” that spurred him to the start line. In the same way, every believer can count their life as victory by fulfilling “the deep purpose” within them for which they were created… which is to bring God glory by finishing the work He gave them to do. You see, as Jesus clearly demonstrated by his death on the cross, spiritual success is measured by the degree of our obedience and wholehearted devotion—-meaning that we gain victory when we give our all to the cause of Christ, doing everything for the glory of God, no matter the hardships, trials, or pain that we have to face along the way. 

So, in the example Jesus modeled, live to bring God glory on earth above all else my friend. Give it your all to finish the work He gave you to do, aiming to inspire the lost to follow Jesus in doing so. 

Heavenly Father, thank You for reminding us that You don’t measure success the way the world does. Help us to understand that we are in a spiritual race with a finish line put in place by You. Help us to run with endurance the race marked out before us with all that we have that we might bring You glory with every step and with every breath. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Narrow your Focus to Run Faster

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about speed. Now that the majority of runners are acclimated to the summer heat (at least the morning temps anyway), it's time to talk about thriving rather than merely surviving. This was something I was thinking about on my early morning run yesterday as I donned on a new pair of HOKA's for some speed work. And these weren't just a new pair but a new model! I know, I'm such a rebel right? 

But... as much as I willed my new shoes to make me faster than my old ones, I'm not quite sure if it worked. It did however make me smile as I came across an article later that afternoon titled, "Want to run faster? Change where you look." And of course, I said "Yes I want to run faster!" Which is the very reason I intently read the rest of the write-up published by Canadian Running Magazine. The writer started off by saying, "You probably don’t need a new pair of carbon-plated shoes or a fancy lactate threshold test to run faster in a race or workout. According to a new study published in the Personality and Social Psychology Bulletin, simply changing where you look while you run might help you push harder and finish faster." 

So here we go! If this had your imagination piqued as it did mine, here's what else you need to know if you want to run faster...

Stop scanning the scenery

A team of psychologists, including researchers from NYU, Creighton and Rutgers University, found that narrowing your visual attention (a.k.a. locking your gaze on one fixed point ahead of you) can make a measurable difference in how fast and hard you run. The idea is simple: instead of admiring nature or checking out your wild spectators, aim to focus on one spot ahead, and then move that spot forward as you go. The closer you get to your goal, the more you narrow in.

The researchers call this strategy attentional narrowing, and in their tests, runners who used it consistently ran faster and spent more time working at a higher heart rate than those told to take in the wider view. In short: less sightseeing results in better performance. “By increasingly narrowing attention as a runner moves from earlier to later stages of a run or race—like locking in on a target, then finding another after you pass the first, and eventually the finish line—they run faster, raise their heart rate, and perform better,” explains Emily Balcetis, one of the study’s authors.

Not just for the elites (but they’re doing it too)

Across six studies, researchers found that faster runners and those with more racing experience were more likely to use this strategy naturally. The good news is that it’s a learned skill. Whether you’re gunning for a PB or just trying to survive your next tempo run, narrowing your focus is something you can start practising today. This isn’t tunnel vision; it’s more like a form of mental pacing—an intentional way to regulate your effort, without overthinking splits or form.

Use it when it counts

To see if the strategy held up in practice, researchers ran a few short-distance experiments using real runners. Some were told to keep their gaze wide, others to focus on a fixed point—either through the whole run or just toward the end. Across the board, those who narrowed their focus ran faster. They also spent more time with their heart rate above baseline, which suggests they were working harder, even if they didn’t feel like they were. A small shift in where you look turned out to have a real effect on how much you could give.

The takeaway

Focusing your eyes on one spot instead of scanning your surroundings might be more powerful than it sounds. It’s a low-effort, no-cost way to push a little harder when things get tough. Next time you’re grinding through a tough interval or closing in on the finish, try locking your gaze ahead, and you might be surprised what your legs still have left.

And there you have it friends. Marathon Weekend will be here before we know it. Which means if you want that fall PR, the time to thrive is now. So, whether or not you have a new pair of shoes, try these tips and see if you can shave a few seconds off your mile time. Over the course of 3.1, 13.1, or 26.2 miles, those seconds will add up and you'll be rewarded with a Personal Record. Happy Running!

Run from Sin and Run to God

“She caught him by his cloak and said, “Come to bed with me!” But he left his cloak in her hand and ran out of the house.” Genesis 39:12 NIV

In a story titled “Runner beats train to summit of Mount Washington” published by WMUR9 News out of New Hampshire, it was reported that “A runner from Colorado beat a train to the top of Mount Washington on Saturday. Joseph Gray, of Colorado, was among about 400 participants in this year's Race the Cog event. He beat the 9 a.m. Cog Railway train to the top of the summit, according to Northeast Delta Dental President and CEO Tom Raffio. Raffio said Gray was the only runner to beat the train. He completed the race in 39 minutes and 54 seconds. Gray had to run through fog and light rain on steep terrain to complete the run. By beating the train, he got a $1,000 bonus from Northeast Delta Dental, Raffio said. Gray also beat the lead Cog train in 2022. Raffio said beating the lead train to the summit has only happened twice during the event, and both times it was Gray who accomplished the feat.” Wow right? 

And, you know, as this story shows, “beating the train” was no easy task. You can be sure it required every bit of Gray’s energy and effort. This is the same spiritual energy and effort believers need to display when it comes to “beating the train” spiritually speaking. You see, as the tale of Joseph and Potiphar’s wife shows, the temptation to sin in many ways is like a speeding train that can gain on us quickly—giving us little time to react. Which is why we, like Joseph, must be ready to run the moment sin demands we submit to its deadly grip—-and to submit instead to God. It’s then that the devil runs from us!

So, when sin comes speedily to take you captive, take your thoughts captive instead my friend. And then run! This will allow you to “beat the train” and take hold of the prize. 

Heavenly Father, thank You for reminding us that, through You, we have the power to run away from sin and to cause the devil to run away from us. Help us to take all our sinful thoughts captive Lord that we might run the race with endurance and not get off track. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Let Laughter Fill your Mouth

“When the Lord brought back the captivity of Zion, We were like those who dream. Then our mouth was filled with laughter, And our tongue with singing. Then they said among the nations, “The Lord has done great things for them.” The Lord has done great things for us, And we are glad.” Psalm 126:1-3 NKJV

In an interesting story titled “'Runner's face' and why running makes you look older, according to experts” published over the weekend, the writer said “Athletes benefit from the many positive effects that exercise has on the body both internally and externally. However, there are also some negative aspects that, depending on the sport and the person practicing it, may affect the individual more or less. This is the case, for example, of the so-called 'runner's face'. This is the term used to describe in a colloquial and simple way the facial changes experienced by many regular long-distance runners. These changes are characterized by a thinner and older appearance, loss of volume in the cheeks and cheekbones and the appearance of more pronounced wrinkles.” 

And, you know, while the so-called ‘runner’s face’ might be considered a negative thing, given the benefits of running regularly, I’d say the wrinkles are worth having. As are the wrinkles that should come with having a ‘grateful face.” You see, as believers, we should be as overjoyed as God’s people were the day He set them free from their captivity and they returned to Zion. The psalmist said they were so appreciative of their release that their mouths were filled with laughter and their tongues filled with singing…the same laughter and singing that should be so a part of who we are every day that we actually exhibit dramatic facial changes that manifest in the form of laugh lines and crow’s feet. After all, the Lord has done great things for them and the Lord has done great things for us! That should have us feeling glad 24 hours a day!

So, take the time to daily consider all the ways God has been good to you my friend. Write them down and rejoice over them. And then, with a mouth full of laughter, declare to the nations and to your neighbors, “The Lord has done great things for me and I am glad!”

Heavenly Father, thank You for doing such great things for us! While we were lost in our sin, You sent your Son to free us from the captivity and bondage of that sin and brought us back to You. We were prisoners and You set us free! Help us to be set apart from the world by the joy we show in all circumstances and by the boldness we have in declaring your goodness. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Your Value is Not in What You Do

"Are not two sparrows sold for a copper coin? And not one of them falls to the ground apart from your Father’s will. But the very hairs of your head are all numbered. Do not fear therefore; you are of more value than many sparrows." Matthew 10:29-30 NKJV

In a story titled "Olympic runner dropped by sponsor over low social media following" published on June 26, it was reported that Daniel Ellis Roberts, an American athlete who won silver in the men's 110 m hurdles at the 2024 Paris Olympics, was dropped by his main sponsor due to a lack of social media appeal, although he has more than 23,000 followers on Instagram. Further illustrating the sad state that our world is in, Roberts said "These brands prioritize marketing above all else. Being at the top is influential, but if you're at the top and don't have many followers, you're not commercially profitable and your results won't have much value." Roberts ran 13.09 seconds to finish second behind Grant Holloway (12.99) in the Olympic final. Earlier that year, he broke the 13-second mark for the first time with a 12.96-second performance in Eugene. Despite these achievements, Roberts said his contract with a major sportswear sponsor was not renewed. "I know this because after my best year, winning an Olympic silver medal and breaking the 13-second mark for the first time, my sponsor dropped me, and I've had to live off prize money for the past six months. It's a shame, but with the way athletics is going, athletes have to focus on more than just competing well." 

And, you know, as disheartening as it is to think about, we live in a world where the majority of people believe their value comes from what they do and how many "followers" they have. But the truth of the matter is this... we are all made in the image of God and we are of "more value than many sparrows." Think about it this way, there are an estimated 1.6 billion house sparrows  in our world at any given time. And yet not one (did you get that not even one part?) falls to the ground apart from the Father's will. This is the value God places on his children!! And there are more than 8 billion people on this earth and yet God knows the very number of hairs on each one of their heads! This is the great love that the Father has for you and for me.  This means that no matter what value the world has placed on you, you are of infinite value to God. 

So, if you're feeling as if you don't matter today, look up my friend—and remember that God not only sent his one and only Son to die so you could be reconciled back to Him, but calls you "His workmanship" and has prepared you in advance to do good things that He planned for you long ago as well. Is that amazing or what? 

Heavenly Father, thank You for reminding us that, as believers in Jesus Christ, our identity is not in what we do but in who we are... children of God, fearfully and wonderfully made in your image and loved beyond comprehension. Help us to not only understand this Lord that we would find our worth and value in You but to spread this message to a world in desperate need of hearing it. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Believers Always Have a Family

“Every day they continued to meet together in the temple courts. They broke bread in their homes and ate together with glad and sincere hearts, praising God and enjoying the favor of all the people. And the Lord added to their number daily those who were being saved.” Acts 2:46-47 NIV

In a story titled “For a Change of Pace, Try Running in the Woods,” published last weekend, the writer said “When William Gensburg first fell in love with trail running, he was nearly 50 years old. At the time, he played in an amateur ice hockey league in Westchester County, N.Y., but his injuries were piling up and he needed a different way to stay active. Mr. Gensburg, who had virtually no running experience, started jogging on a leafy two-mile trail near his home. He was instantly hooked and said, “I became enchanted, frankly, with being in the woods doing something at your own pace.” For Mr. Gensburg, who started trail running on his own, the activity has become central to his social life. After going through a divorce and becoming an empty nester, he sold his business and set out on a road trip across the country, planning to visit outdoorsy cities and towns and pick one to retire to. He didn’t get any further than Boulder, Colo., his second stop. He tried out some running groups he found on Meetup, he said, and “The next thing I knew, I had a circle of friends and just decided to stay.”

And, you know, as this story clearly shows, life doesn’t always turn out the way a person plans it will. Divorces happen, health fails, jobs change, and children leave home. Life is always changing, whether it be for the better or the worse. But, if you are a believer in Jesus Christ, you know there’s one thing that never changes… God. He is the same yesterday, today and forever. And the same God who arranges for someone to meet “a circle of friends” that will become family is the same God who arranges for fellow believers to meet “together with glad and sincere hearts, praising God and enjoying the favor of all the people” to become family. You see, while you and I might not always have a biological ‘family’ to support us and to share life with, we will always be welcome in the ‘family’ of God. And this family is everywhere!

So, if life hasn’t turned out the way you planned and you find yourself alone and looking for a “circle of friends," make it a habit to meet with the brothers and sisters in the family of God my friend. You will be instantly hooked by their friendship and bonded to them by a love that goes much deeper than running. 

Heavenly Father, thank You for giving us a 'family' that extends far beyond those people we might be related to by blood. Help us to understand how important it is to be in a godly "circle of friends" Lord that we might make the time to foster these relationships and to be that person who reaches out to the lost and lonely to welcome them in. It's in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Embrace the Suck and Start Acclimating

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 obvious… the heat and humidity are seriously plaguing the Ozarks once again. It seems every year, we go from cool to stifling in a period of 24 hours. Which means, with summer here to stay, we runners have two choices if we want to continue to train. We can take it indoors and enjoy the air conditioning while watching Netflix and running on the treadmill or suck it up and head outside to start the process of acclimatizing to our new normal. 

And while both options will ensure that you keep up your endurance, choosing to train in the heat will give you a few added benefits. Including maintaining your social circle (think group runs), increasing your self confidence, ensuring you’re ready for the different terrains that come with fall races, and making it easier for you to run in cooler temps. 

With that being said, I hope you’ll choose to get outside and start the acclimation process that takes about two weeks. And if you’re new to running or need a refresher on staying safe in the summer heat while doing so, check out these 10 things you’ll need to know to outsmart the heat. 

PART 1: Plan Your Run Wisely

1. Pick the right time to run
On hot days, early morning is the coolest time to run and air quality is best. Another option is running later in the morning or in the evening. Avoid the afternoon, when the sun is highest in the sky. It's the time when it's hottest, most humid, and air quality is low. Consider doing long runs, tempo runs, and speed workouts on the cooler days of the week.

2. Choose the right route
Switch to a shady route on warm days. Shade lowers the temperature you feel by several degrees and reduces sun exposure. Move your run from the streets to trails. You'll get shade from trees and escape the intense heat of black asphalt. 

3. Plan a pre-cooling strategy
Scientists have found reducing body temperature before a workout can decrease heat stress and improve performance. Try wearing an ice vest and sitting in an air conditioned room. You can also try drinking an ice slushy ahead of time. Pre-cooling your body can delay the effects of heat on your body and help you perform better.

PART 2: Staying Cool On Your Run 

4. Wear more (yes, you read that right)
Stripping down on hot days seems intuitive, but it can actually make the heat worse. You’re better off shielding your body from the sun with lightweight, light-colored technical fabrics. This helps to reflect, rather than absorb heat, and wicks away moisture from your skin. 

You can also shield the sun by wearing clothing with UPF protection – this kind of apparel provides UV protection from fabric (UPF). A UPF of 50 allows only 1/50th of the UV radiation to pass through. You can also wear a running hat to cover your head and neck, and sunglasses to protect your eyes. 

Sunscreen is important because sunburned skin doesn’t sweat as well, making it harder for your body to cool itself off. Sunscreen also keeps skin temperature lower. 

5. Drink Up Hydrate before, during, and after runs. This improves performance and makes running feel easier. On hot runs, try to drink at least eight ounces of water or sports drink 30 minutes before a run. Drink small doses while you run and don’t neglect taking in the right type and amount of electrolytes. 

A few tips for staying hydrated during your run: 

You can carry a water bottle, use a bottle with a hand strap, a belt, or wear a hydration pack with a water bladder (a belt or a pack can also help by holding gear you shed as it warms up). For added cooling, place a flexible ice pack in the part of your hydration pack where the bladder goes and put cold bottles of water and/or electrolytes in the front pockets. 

If you don’t mind running loops, you can stash some water bottles on your route and come back to it. I place mine in a small cooler. 

Plan a route around water fountains or other places to fill up. The city parks are a great place to use this option. 

Don't forget to rehydrate after running. You need to compensate for fluid lost by sweating, but be careful not to overdrink. And don’t forget about 

6. Adjust your pace
When it isn’t possible to avoid the heat, change your goals. For example, if you planned on a 19-kilometer long run at 10-minute kilometer pace, change the distance to 16 kilometers or the goal pace to 10:30. Likewise, for a workout of 10 x 400 meters at two minutes each, switch to eight repeats or 2:10 goal pace. Even after making such distance or time adjustments, the value of the workout won't be diminished because it will make runs on cooler days seem easier in comparison.

Running in the heat even at a slower pace also prepares you for any warm-weather races in the future. Your body will adjust and get better at cooling itself, and you can gradually increase intensity. 

Acknowledge that blazing hot days are not the time to try to beat your personal record. You don’t have to feel like a slave to your running watch or your calendar.

7. Pour water on your head and body
Bring extra water so you can douse yourself. The refreshing feeling of cold water can make you feel a lot better.

8. Ice, ice baby 

Use a bandana to hold ice cubes against your neck. Women can try sticking an ice pack or frozen water bottle in the back of a sports bra for cooling relief. You can also freeze wash cloths overnight and bring them in a cooler.

9. Always listen to your body
Be mindful of the signals your body is sending you. If feel really uncomfortable, dizzy, or lightheaded, stop and rest for a bit. While not common, if you push your body too far in the heat, you may be at risk for heat stroke or heat exhaustion.

PART 3: Consider Alternatives 

10. When it’s just too hot – head indoors 

It’s okay to acknowledge when the weather is too hot for running outside. You can still get in a workout outside by doing something different to cross train, such as swimming laps, aqua jogging or a water hike. Head indoors to the air conditioning to tackle your run on a treadmill or do something new like an indoor fitness class such as spinning or dance.

And there you have it friends. The summer heat may have you regretting your decision to sign up for a fall race (think Bass Pro or Dogwood Canyon) right now, but don’t give up hope! Make a game plan to gut it out for a couple weeks until you’re acclimated to the heat and you’ll be happy with your decision once again. Meanwhile, take it slow, address your hydration and nutritional needs, and get out there with a smile on your face. You’ll be so glad you did. Happy Running!

The Most Historic Day Ever is Coming

“And while they looked steadfastly toward heaven as He went up, behold, two men stood by them in white apparel, who also said, “Men of Galilee, why do you stand gazing up into heaven? This same Jesus, who was taken up from you into heaven, will so come in like manner as you saw Him go into heaven.’” Acts 1:10-11 NKJV

In a story titled “Joel Reichow Becomes First Runner to Win Grandma’s Half and Full Marathon” published by Fox 21 Local News over the weekend, the writer reported that “Race day for the 49th annual Grandma’s Marathon was officially underway on Saturday. It was a historic day in the men’s race as Joel Reichow took home the full marathon title with a time of 2:11:58, becoming the first runner to win Grandma’s half and full marathon. Reichow won the half marathon back in 2023. Reichow is the first American male to win the Grandma’s full marathon since 2009.”

And, you know, if a historic day can be defined as a day that’s important or significant in history because a notable event occurred that had a lasting impact on a region, nation, or even the world, the Bible tells us about two historic days…. The day Jesus ascended “into heaven” after His resurrection and the day He will return “in like manner” as the disciples saw Him go. And while no one knows the exact day or hour this historic event will take place, we do know that the conditions are ripe for Jesus’ return, that it will happen in the twinkling of an eye, and that ONLY those people who have put their faith in him will meet the Lord in the air to be with Him forever. All those who have rejected Him (and not making the choice to accept Him, or accepting Him only wholeheartedly is the same as rejecting Him) will be left behind to face a world that will quickly descend into chaos. 

So, if you have not yet made the decision to accept Jesus as your Savior, don’t put it off for another second my friend. The most historic day in the history of the world is taking place soon and you won’t want to miss it!

Heavenly Father, thank You for giving us the Bible to lead, guide, direct, and prepare us. Lord, help us to understand that the return of Jesus is imminent and that we must be found ready or we will be left behind. Father, help us to also grasp just how long eternity is that we might not wait another moment to accept You as Lord—that we might have the guarantee of spending eternal life in heaven rather than hell. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Choose Your Inner Circle Carefully

“And He took with Him Peter and the two sons of Zebedee, and He began to be sorrowful and deeply distressed.” Matthew 26:37 NKJV

“Running is more than a sport—it's a community of people at all stages of their journey. I’m so grateful for the friends I’ve made along the way. Some days, it’s more about the community than the run. Melissa and Larry are amazing people who I loving having in my circle.” Those were the words my dear friend Erika posted after the run we shared on Saturday that involved free donuts, a HOKA Test Drive event, and some awesome fellowship. And while running may have been the way my husband and I met Erika, she and I truly bonded together by our love of Jesus—a love that we have shared for countless years and is the reason, although I am blessed to have “a community of people” to run with, Erika is in my “inner circle.” You see, a Christian “inner circle” of friends is a group of people who share a commitment to following Jesus Christ and supporting each other during all stages of their faith journey. You can be sure, then, that they are to be chosen wisely and cherished for their unwavering love and faithful friendship.

And, you know, Jesus also had an “inner circle” of friends that consisted of Peter, James, and John. The Bible tells us that these three men were present with Jesus during special events, including Jesus’ transfiguration and the raising of Jairus’s daughter from the dead. “Peter and the two sons of Zebedee” also accompanied Jesus when He prayed in the Garden of Gethsemane. And while we don’t know exactly why Jesus chose Peter, James, and John, we know that the trio witnessed Jesus’ greatest moments of glory and His darkest trials as well. And we also know, in the end, they were known for their unwavering love and faithfulness to the Savior. 

So choose your “community of people” carefully my friend. And knowing that a true friend loves at all times and will be found faithful in your time of adversity, be sure to choose your inner circle even more carefully. These will be the people you can count on to be with you through thick and thin, and the people that will be counting on you to be with them through the same. What a blessing these friends are!

Heavenly Father, thank You for reminding us that it’s important to choose our inner circle of friends wisely since godly friends will draw us closer to You but the wrong company will lead us away from You. Help us Lord to understand the importance of godly friendships and to be a godly friend to those You have placed in our circle—doing all we can to help them grow in You. It’s in your precious name we pray Jesus. Amen. 

Happy Running! 

God Holds the World Record

“And we know that God works all things together for the good of those who love Him, who are called according to His purpose.” Romans 8:28 BSB

In a story published by yahoo news! yesterday titled “Runner breaks world record by completing 465 half-marathons in a year,” the writer said “A hernia patient who took up jogging while he recovered from surgery has broken the world record for running 465 half-marathons in one year. Superfit Edward Molineaux clocked up a staggering 6,000 miles between April 6 last year and April 7 this year. The 34-year-old previously set the record for running the most half-marathons in 12 months when he finished 282 between 2022-23. Edward has now smashed his own record and even won the 2,000-mile virtual races across Africa. Edward, from Willenhall, West Mids., only took up running while recovering from a hernia in 2020.” Pretty impressive work for a man who ‘only took up’ running to bring good out of a bad situation. Don't you agree? 

And, you know, if there was ever a world record for bringing good from a bad situation, God would smash all records and hold all records. You see, as the Bible clearly tells us and illustrates with story upon story since the beginning of time, “God works all things together for the good of those who love Him, who are called according to His purpose.” This means the believer can hold tight to the promise that no matter what they’re going through, God will use it and cause it to work in a way that brings good out of a bad situation. From experience, I can tell you that many times we can’t see how He could do it (because let’s face it, some of the things we go through can be downright awful) but He always does. This is one of the greatest rewards a person has for following the Lord.

So, no matter what you’re going through today, look to the Lord my friend. Trusting Him is not always easy but it’s always worth it in the end—meaning it might make time to see the promise of Romans 8:28 come to pass, but if you’ll keep pressing on you’ll see it happen.  

Heavenly Father, we thank You for reminding us that You work all things together for the good of those who love You and are called according to your purpose. Help us to understand this as we go through life that we might continue to have hope in the bleakest of circumstances. Thank you, Lord, that when we mess up, we can have the certainty that You can and will create beauty from our ashes. It’s in your precious name we pray Jesus, Amen. 

Happy Running!

We Need an Advocate

“My dear children, I am writing this to you so that you will not sin. But if anyone does sin, we have an advocate who pleads our case before the Father. He is Jesus Christ, the one who is truly righteous.” 1 John 2:1 NLT

In a story published by Runner’s World earlier this week, it was reported that “Nina Kuscsik, winner of the first official women’s race at the Boston Marathon, twice winner at New York, and an important early advocate for women’s running, died on June 8 at Huntington Station, Long Island, New York. Her family said she died peacefully after a long battle with Alzheimer’s disease, and respiratory failure. Kuscsik was a pioneer, running Boston in 1969, before women could officially enter, and then winning the historic first women’s title in 1972. A lifelong New Yorker, in 1970 she was the first woman to enter that city’s marathon, and won it in 1972 and 1973. She was also an effective activist, taking on arduous committee work, and was personally responsible for gaining the first official approval for American women to run farther than 5 miles, and “in special cases” run marathons.”

And, you know, while Nina served as an advocate for women’s running, the Bible tells us that Jesus serves as an advocate for sinners. You see, although every believer should strive to “not sin,” we know that we will sin. And since the wages of sin (even one) is death, without “an advocate who pleads our case before the Father,” we would have no hope. Thankfully though, “Jesus Christ, the one who is truly righteous,” stood in the gap and reconciled us back to God by His death, burial and resurrection. Which means, every believer is granted forgiveness and eternal life through the advocacy of Jesus Christ rather than the penalty and eternal damnation their sins deserve. Does that make you want to jump for joy or what?

So, knowing that without Jesus mankind has no hope of redemption, have you placed your trust in Him my friend? If the answer is no, don’t put it off for another minute. Heaven is a real place and so is Hell—and death is not the end, only a change of address. 

Heavenly Father, thank You for reminding us that even one sin creates a chasm between You and mankind that only Jesus can bridge. Help us to truly understand this Lord that we might choose to place our trust in Jesus Christ, our Savior and Advocate, before it’s too late. And if we are saved, help us to be bold in sharing the Message of Salvation with the world. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - The Benefits of Proprioception Drills

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about proprioception. If this left you with your mouth open saying, "What are you even saying Melissa?" you're not alone. Proprioception is something that's not only NOT talked about often enough in the running world but isn't appreciated often enough either. But... for the trail runner especially (think about the upcoming Dogwood Canyon trail runs), this conversation is especially a good one.

So what exactly is proprioception? As defined, it's your body’s ability to sense its position, movement, and force without consciously thinking about it. It’s what allows you to react quickly and keep your balance on uneven terrain while trail running and adjust your stride mid-run to prevent injury. Essentially, it’s your body’s built-in GPS for movement.

Marathon Handbook gives this detailed definition of proprioception and a few tips to practice it: 

According to the Encyclopedia of Neuroscience, “proprioception, or kinesthesia, is the sense that lets us perceive the location, movement, and action of parts of the body. It encompasses a complex of sensations, including perception of joint position and movement, muscle force, and effort.”

It is key to motor control and the awareness of limb positions. It is sometimes referred to as the “sixth sense.”

The proprioceptive system is considered a part of the wider somatosensory system, which includes pressure (touch), pain (nociception), vibration and temperature, and body movement (kinesthesis).1

As runners, we must be able to control our body movement. This is particularly true for trail runners, as the terrain tends to be complicated. We must dominate each step so we can dodge rocks and roots and jump over logs and rivers with ease to ensure we don’t fall or get injured.

Hence, proprioception training can be helpful if we want to glide through the trails as efficiently and quickly as possible with excellent agility, coordination, and balance.

When I speak to my trail runners, I always tell them that they need to plan their steps 6-9 feet (2-3 meters) ahead of where they are at any given time. At first, it’s not as easy as it sounds, and we may stumble through the technical terrain, with perhaps a fall here and there.

If we train our brain and body parts to work together by increasing our proprioceptive abilities, we can improve our movement through those tricky trails. Just as you walk throughout the day without looking down at your feet, you can improve this same skill in situations such as running.

This is where proprioception work comes into play.

So, as you can see, strong proprioception skills translate to better coordination, improved balance, reduced injury risk, and greater efficiency with every step. Proprioception was something I was especially grateful for yesterday while on my morning run when it kept me upright, sparking the idea to talk about it. 

My workout was going smooth, I was feeling strong (I’ve been working on strength and speed), and I was clicking along at a rapid pace. And although the pavement I was running on was a little broken up, my eyes were able to scan the ground quickly enough to gauge where to place each foot strike. Until... I rounded a corner and began a short but steep descent. As I took my eyes off the ground to look to my side to be sure there was no traffic coming, I felt a small gap in the cement and my mind quickly reacted by sending a signal to my foot to pull back mid strike, thus keeping me from rolling my ankle or falling. This is an example of proprioception! And boy was I glad that I had been working on increasing this neglected skill by doing proprioception drills. 

So, as you can see, there are many benefits of proprioception for runners, including: 

• Improved balance control
• Better control over limbs and the body in general, resulting in freer movement while running
• Helps avoid injuries such as ankle sprains or strains due to falls, poor form, efficiency, or foot placement
• Improved reaction time, agility, and coordination
• Stronger muscles and joints
• Boost to overall athletic performance by polishing running economy,  and improving speed and power

Which means... if you want to smash those technical downhills confidently, lower your risk of injury, and improve the neuromuscular connections between your brain and your lower limbs and the rest of your body, adding in some proprioception work to your training program is important.

To get you started, check out these 10-at-home exercises to improve your proprioception. If you struggle with balance, stand by a wall or have a partner for support. As your balance improves, you can add a wobbleboard or disc for added difficulty.

One-leg balance test
Stand with your feet hip-width apart and your hands on your hips.
Shift your weight onto your left foot and lift your right foot a few inches off of the ground.
Stand in this position for 30 seconds and switch sides. Repeat 2–3 times.

One-leg 3–way kick
Stand with your feet hip-width apart and your hands on your hips.
Stand on your left foot and lift your right foot a few inches off the ground. Hold for 2–3 seconds, then return to the starting position.
Follow the same steps as you lift your right leg to the side of your body and then behind you.
Switch sides and repeat this 2–3 times.

Cone pickups
Tip: As you perform this movement, engage your core and use your buttocks and hamstrings to help balance yourself.
Stand on one foot with your hands on your hips and a cone 2 feet (about 60 cm) in front of you.
With control, bend at the hips and reach forward to grab the cone. As you reach, allow your left leg to extend backward.
Lift yourself back up until you’re in the starting position. Then, repeat the movement to return the cone to its original starting point.
Switch sides and repeat this 3–4 times.

Reverse lunge
Stand with your feet hip-width apart and your hands on your hips. Shift your weight to your left foot and take a large step back with your right foot.
With the ball of your right foot touching the ground and heel up, lower your right leg until your thigh is perpendicular to the ground and your right knee is at a 90-degree angle. Your left knee should also be bent 90 degrees.
Push into your heel and squeeze your glutes to lift your body back to the starting position.
Repeat this 8–12 times.

Bird Dog
Start on all fours with your knees aligned with your hips and your shoulders aligned with your hands. Be sure your back and neck are in a neutral position.
Extend your left arm forward and your right leg back while leaving your other arm and leg on the ground for support.
Hold for 2–3 seconds, then alternate sides.
Repeat this 8–12 times.

Tree Pose
Stand with your feet hip-width apart and your hands together in front of your chest. Shift your weight onto your left foot and lift your right foot off of the ground.
Bend your right knee outward and place your right foot on your left inner thigh. Alternatively, place it on your left inner calf.
Hold this position for 10–20 seconds, or however long you can. Then, switch sides.

Tightrope walk
Tape a straight line about 3–6-feet (1–2-meters) long on the floor. Alternatively, use a long piece of string or rope.
Stand with your feet hip-width apart and your hands on your hips.
Place one foot on the line or beside the rope. Then, place your other foot directly in front of it as if you’re walking a tightrope.
Walk to the end of the line without stepping off to the side. Turn around and walk back.
Repeat this 3–4 times.

Banded triplanar toe taps
Tip: For beginners, try this move without the loop band.
Place a loop band around your ankles and stand with your feet hip-width apart.
Shift your weight to your left foot and lower into a quarter squat.
Using the loop band as resistance, tap your right toe in front of you, to the side, and behind. Do this 10 times and switch sides.

Flamingo stand
Stand with your feet hip-width apart and your hands on your hips. For more balance, stretch your arms out to your sides.
Shift your weight to your left foot and lift your right leg up with a 90–degree bend at the knee.
Hold this for 10–20 seconds, or however long you can. Then, switch sides.

Sumo squat to one leg
Stand with your feet slightly more than shoulder-width apart and turn out at a 45-degree angle.
Hinge your hips and bend your knees to lower into a sumo squat. Keep your core tight.
As you lift up, shift your weight onto your left foot and explode upward to lift your right leg off of the ground to the side. Hold your right leg up and pulse 2–3 times for added difficulty.
Return to the starting position. Do this 8–12 times before switching sides.

And there you have it friends. Proprioception training can and should be a regular part of your running routine. That is, if you want to continually improve at every stage of your life. And I hope you do! So, add in those proprioception drills and watch as you reap the benefits! Happy Running!

Motives Matter

“‘Watch out! Don’t do your good deeds publicly, to be admired by others, for you will lose the reward from your Father in heaven.” Matthew 6:1 NLT

In a story titled “Runner recovering after heart attack during race” published yesterday, it was reported that a 51-year-old runner is "recovering well" after suffering a heart attack near the finish line of a Yorkshire Dales fell race. The man, whose name has not been released yet, had been taking part in the annual Pen-y-ghent race when he fell ill and collapsed on Saturday. Yorkshire Ambulance Service said the man was airlifted to Airedale General Hospital after being treated by paramedics and Cave Rescue Organisation (CRO) volunteers at the scene. Race organiser Gary Allsopp said the runner was on the mend after suffering a "rare form of heart attack" and was "sat up in bed eating Jelly Babies" by Sunday evening… Mr Allsopp praised the efforts of the volunteers who came to the man's rescue, adding: "Without them what was a stunning Mountain Running Championship with amazing records could have ended with a very tragic result."

And while the volunteers who came to the man’s rescue were certainly worthy of being praised for their actions, you can be sure that was not their motive. Their reason was to help others and their reward was simply being able to do what they were trained and called to do. Similarly, the motive of every believer for doing a “good deed” should never be to receive the praise of man as a reward for their actions but to display the goodness of God and bring glory to his Name instead. Doing good for any other reason will cause them to lose their heavenly reward which is exponentially better than any reward they could ever receive on earth. 

So, “watch out” that you don’t do “good deeds” for your own praise my friend. Everything you do should be done to lead the lost to Jesus and to bring glory to the only One who is worthy of all of our praise and honor. 

Heavenly Father, thank You for reminding us that motives matter and that You see the hearts of man. Help us to do all that we do so that others will see our good works and glorify You and not us Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

React in a Righteous Way

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32 NIV

In a story titled “Runner Gets Hit by a Car During Post-Marathon Jog. Why She Regrets What She Did Next,” published last week, the writer said “What Kyia Mochitani thought was going to be a successful post-marathon run turned out to be anything but ordinary.” Kyia went on to explain what happened while crossing a street along her route when a driver turning right on red didn’t see her, “There was a car in the lane next to her that was kind of farther out, so she couldn’t really see if anyone was in the crosswalk. Right as she pulled out, I was running right by and my hand hit her car first. And she still didn’t see me. Then she hit me and slammed on her brakes.” The car struck her right hip. In shock, she did what almost no one would expect — she gave the driver a thumbs up and ran off. “My initial reaction was to run away. That was the first thing [going] through my mind,” she said. “I just was like, she literally just hit me. Okay, run, run, run, go, go, go.” 

And, you know, while Kyia’s initial reaction of giving a “thumbs up” and moving on (thereby forgiving the driver since she didn’t hurt her on purpose and Kyia suffered no serious injuries) was the right one, the comments she received on social media had her questioning why she hadn’t reacted differently by reporting the driver or by demanding some type of restitution. Which is the very reason we, as believers, must always follow the example of the Father, and be “kind and compassionate to one another, forgiving each other, just as in Christ God forgave” us. You see, we are to always react as God calls us to, not as the world expects us to…. because we aren’t like this world. We must forgive and move on, showing ourselves to be set apart. 

So, when (not if) someone wrongs you, don’t react in the way the world expects you to my friend. Be quick to forgive others as Jesus forgave you so that you’ll have no regrets about missing an opportunity to lead someone to Christ by the way you reacted. 

Heavenly Father, thank You for reminding us that we will all encounter times of testing in this life. When we have been wronged by another, help us to respond in a way that is contrary to the world that we might show ourselves set apart and lead the lost to You by doing so. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

You Get to Choose

“And these will go away into everlasting punishment, but the righteous into eternal life.‘“ Matthew 25:46 NKJV

In a heartbreaking story titled “Alabama record-setting runner Eliud Kipsang dies at 28” published earlier this week, it was reported that Eliud Kipsang, the 2021 SEC runner of the year while a runner at Alabama, died Tuesday. He was 28.The Eldoret, Kenya native broke the collegiate record for the men’s 1,500-meter race in 2022, which remains the Alabama record. It remains top five all time among collegiate runners, per UA. In total, Kipsang holds three Crimson Tide running records: the indoor mile, indoor distance medley relay and outdoor 1,500 meter. When talking about his passing, Alabama coach Dan Waters said “We are heartbroken by the passing of Eliud Kipsang, one of the most gifted athletes ever to wear crimson and white. His impact on our program extended far beyond records and championships; he was a beloved teammate, a brother to so many and a dear friend to me, personally. On behalf of the entire Alabama family, we extend our deepest condolences to his loved ones. The running community has lost a remarkable soul.”

And, you know, while the running community lost a remarkable soul, death was not the end for Eliud. It’s not the end of anyone for that matter. You see, by the choice we make to either follow Jesus or reject Jesus while we live, we choose where our soul will reside after death. The righteous, or those who choose to accept Jesus as their Savior, will inherit “eternal life.” But those who reject Jesus (and to not choose to follow Him is to reject Him), “these will go away into everlasting punishment.” This puts to rest the notion that God sends people to hell since each and every person gets to choose whether they will spend eternity in heaven or in hell. 

So, knowing that life can be cut short for even the fittest of people, choose to follow Jesus today if you haven’t already my friend. Heaven is a real place and so is hell. And by your choice now, you get to determine where your soul will reside for eternity. 

Heavenly Father, thank You for reminding us that we choose our final destination and that you do not send people to hell. But rather people send themselves to hell by rejecting your Son. Help us to share this message Lord so that no one would perish and inherit eternal damnation on account that we did not warn them. It’s in your precious name we pray Jesus amen. 

Happy Running!

Believers can Shake Off the Shame

“Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!” 2 Corinthians 5:17 NIV

In a story titled “ Stop Shaming Runners Who Set PRs on Downhill Courses” published earlier this week, the writer explained why running downhill courses aren’t always easier to run, contrary to popular opinion. I find downhill races to actually require more strategy and specific training than flat races, and it becomes about rising to the challenge. When you’re running downhill, your muscles lengthen as they contract to control your descent, and that eccentric contraction is more stressful on your muscles than running on level terrain. If you’re not prepared for how the slope amplifies your ground reaction forces with each step, soreness could sideline you mid-race. The writer went on to say “At the end of the day, 13.1 or 26.2 miles is still 13.1 or 26.2 miles. Whether you’re climbing hills, cruising along flat terrain, or descending steep, your cardiovascular fitness, energy systems, and mental toughness all get tested.… Telling another runner their PR doesn’t count or that they’re cheating by running a downhill course is just another form of pace-shaming and gate-keeping the running community doesn’t need.”

And, you know, the running world isn’t the only place where shaming isn’t welcome. It has no place in the life of a new believer either. You see, the person who has genuinely turned from their old ways and accepted Jesus as their Savior has had their sins forgiven as far as the east is from the west. And while the world might continue to try and inflict painful feelings of humiliation on them because of their past wrong or foolish behavior, the Bible is very clear that “if anyone is in Christ, the new creation has come: The old has gone, the new is here!” Now that doesn’t necessarily mean that a person will be free from the consequences of their sin, but it does mean that they shouldn’t carry around the shame associated with it—and they shouldn’t allow anyone else to shame them for it either. 

So if you’re being shamed for your old life, stand up for yourself my friend—and boldly declare, “I belong to Jesus now. I am a new creation! The person I once was is no longer the person I am. Furthermore, there is no condemnation for those who belong to Jesus which means I am now free from shame and guilt.” 

Heavenly Father, thank You for reminding us that everyone who has accepted You as their Savior is made new and has no reason to hold onto the shame of what they did in their old lives. Help us to understand this Lord that we might live in the fullness of the new life You have given us, free from the shame of our past. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - The Benefits of Adding Running Form Drills

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about running form drills. Why? Because whether you're young, old, new to running, or a seasoned runner, taking steps (yes, that's a pun) to ensure that your running form is good can pay dividends in numerous ways. 

By optimizing your mechanics, you can run with less effort, conserve energy, and potentially run faster and longer. And who doesn’t want that right? Especially with the Bass Pro Fitness Series training starting soon! Which means it’s a great time to learn about the benefits of these drills and to incorporate them into your warm up or perform as their own workout  

Want to know more? We’ll…Here's a more detailed look at the benefits:

1. Increased Efficiency and Endurance:
A smooth, controlled running form allows you to cover more ground with less effort, leading to increased speed and endurance. By optimizing your stride and using your body effectively, you can conserve energy and run for longer distances without feeling as fatigued. 

*This is actually something I've been working on for the last year. Not only have I gotten faster but, by correcting my form (still a work in progress), it takes fewer steps to complete my morning run than before I started using the drills. 

2. Reduced Risk of Injury:
Proper form minimizes the stress on your joints and muscles, reducing the likelihood of overuse injuries like shin splints, stress fractures, and knee pain.

By ensuring proper alignment and a balanced distribution of force, you can prevent injuries caused by poor mechanics.

3. Improved Running Performance:
Optimized form can lead to faster run times and improved running economy, meaning you can run faster with less energy expenditure. 

One of the ways this happens is through improving leg stiffness, or the elastic effect that allows you to act as a sort of spring with your legs compressing and rebounding more efficiently. Poor leg stiffness can slow you down, as it leads to more ground contact time

*This will spill over into your overall enjoyment. Great news if you've been dreading your runs recently or walking away from them disappointed.  

By focusing on specific aspects of form, such as stride length, cadence, and foot strike, you can enhance your overall running efficiency and performance.

4. Other Benefits:
Improved posture and body mechanics can lead to a more comfortable and enjoyable running experience.

By correcting imbalances and weaknesses, you can also improve your overall athleticism and strength.

Proper form can also make it easier to recover from runs, as your body experiences less wear and tear. Once again, this will lead to your overall enjoyment of running. 

Furthermore, runners who regularly incorporate drills into their training are better able to recruit muscles needed for the task, not only leaving them less injury-prone as I said before but, given that an improvement to running economy can be just as good as an improvement in VO2max when it comes to that final number on the stopwatch, it only makes sense to squeeze as much “free speed” out of one’s performance as possible.

The key to developing good running form is to ingrain proper movement patterns into your muscle memory so that they become automatic. And proper movements can be trained through running drills. With proper movement patterns instilled as the default setting, you will be better prepared when fatigue threatens to break down your form. How’s that for a great reason to working on your running form? 

So without further ado then, check out these 15 Best Running Form Drills from Runner's World Magazine. Run Coach Eric Norton said these form drills should be done barefoot when possible because "Most of the strength runners need first and foremost is neuromuscular strength and stability, where the brain is firing and activating muscles, and this starts at the feet." Runners should aim for two to three sets of each drill during their warmup routines and start off with simpler drills and progress up. 

Eric went on to say, "New drills can really help as we age to maintain or even improve elastic energy and build strong, resilient tendons and ligaments. Most veteran runners get stuck doing the same things, so anytime we can add a challenge for the brain and body, it will respond." Further proof that regularly doing Running Form Drills will benefit everyone at every stage of their running journey. 

And there you have it friends. Whether you're you're young, old, new to running, or a seasoned runner, taking steps to improve your running form will pay dividends in more ways than one. You'll not only run better but will gain increased balance, flexibility and mobility that will help you in all of your other daily activities as well. How's that for a win? So, incorporate some Running Form Drills into your routine. Come race day, you'll be so glad you did. Happy Running!