BASS PRO MIDWEEK MOTIVATION - Find Running Buddies

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking what a lot of people are doing right now... struggling to keep their New Year's resolutions. Now if this has you saying, "Oh boy, that's me Melissa. I'm definitely on the struggle bus," then I hope you'll find comfort in knowing that you're not alone. In fact, Researchers suggest that only 9% of Americans who make resolutions actually complete them. Research goes on to show that 23% of people quit their resolution by the end of the first week, and 43% quit by the end of January. That's pretty disheartening if you ask me. Which is the very reason you should find people to help you! 

This was something I was thinking about Saturday while at our weekly Frog Fitness Group group run/walk as I was trying to push myself to keep up with a couple of the runners that had gone ahead and weren’t doing intervals. Since my personal running goal for 2024 is to continue training for ultra marathons but to gain back some of the speed I've lost, my aim is to do more tempo runs and less of the run/walk interval runs that have become my staple. So I knew I needed to be with this those running buddies ahead of me! Let me tell you, this was something easier said than done though. One part of my mind kept screaming, "Take a walk break sister!" while the other part said, "No, keep going!" Thankfully though, I finally caught up to my running buddy, Russ Dixon (pictured above in the orange shorts), who can run both far and fast. And like a good friend does, he agreed to pace me for the next ten miles of my long run to keep me on task. Was it easy? Nope. But it got done, and that's the point. A good running group is priceless as are the individuals within it!! 

Which brings me to my point. If you're looking to get fitter, faster, or to run farther this year (or all three like me), find a friend or a group of them that will help you do it. This isn't just my sentiment either. In an article published by Runner's World titled "8 Daily Healthy Habits That Will Better Your Runs and Lengthen Your Life," published last week, tip number two was... Find Running Buddies. 

And here's what they said (*with my two cents thrown in of course): 

How this helps running: Especially if you’re struggling with motivation, recruiting a partner or two can help you stick to a running plan. “It makes it more likely for you to stay consistent if people are expecting you to show up at a certain time in a certain place,” Becky Kuypers, L.P.C., a mental skills coach with 26.2 Coaches, tells Runner’s World.

*As a running coach I've found that motivation is one of the key factors that keeps a person focused on their goal. When a person loses that, it's not long before they become part of the 91% of people who fail to complete their resolution. A good running group filled with encouragers and like-minded individuals provides a motive other than getting fit for not giving up. You want to be with these people!!! And to be with them, you have to run. Makes sense right? It's all about your "why." And when spending time with friends becomes your main reason for lacing up and getting out the door, fulfilling that resolution doesn't seem like such a chore.  

How this helps overall health: Loneliness and isolation contribute to depression, dementia, heart disease, and stroke. U.S. Surgeon General Vivek Murthy, M.D., recently raised an alarm about the risks of disconnection—and recommended deeper relationships as a cure. 

*Ask any runner and they'll tell you that deep relationships are formed quickly when sharing miles. It's a phenomena that's hard to explain but it's what makes the sport so unique. Whether it's the endorphins, the comraderies or the conversations, I've never seen anyone leave a group run unhappy. They may have arrived that way, but they never leave that way. 

Now that you know some of the many benefits that come from being a part of a running group, you might be asking how you can find one in your area. You can start with searching online or on social media, or you can even start one yourself if there's not one near you. But chances are, there's a group close that you haven't heard about. Here's a few I'm familiar with: OMRR, DRC, FFG, TEAM RWB, Joplin Roadrunners, Lake Area Runners, and SWMO Ultrarunners. 

So there you have it friends. If you want to be counted among that 9% of people who stick with their New Year's resolutions, don't try to do it alone. Find some running buddies that will help you. You'll not only find it easier to reach your goals but you'll have fun while doing it and get some free therapy sessions as well. How's that for a win-win? Happy Running!

Develop a Mindfulness Practice

“You make known to me the path of life; in your presence there is fullness of joy; at your right hand are pleasures forevermore.” Psalm 16:11 ESV

In an article titled, "8 Daily Healthy Habits That Will Better Your Runs and Lengthen Your Life,” published last week, the writer listed “Take Mindfulness Moments” as number five and Becky Kuypers, L.P.C., went on to explain how: Take a few brief periods throughout the day to set distractions aside and tune in to what’s going on around you. When you’re walking, for example, put away your phone and take off your headphones. Pay attention to each of your five senses: the feeling of the ground under your feet and the air across your cheeks, the sound of birds or traffic, the sight of other pedestrians, and smells and tastes like exhaust fumes or garlic wafting through the air from a nearby restaurant. “Those little teeny micro-moments enable you to have a mindfulness practice without having it be overwhelming,” Kuypers says.

And you know, when it comes to taking time throughout the day to set distractions aside to “tune in” to what’s around us, you and I would do well to remember that the presence of God is with us everywhere we go… a fact that will fill us with “fullness of joy” when we take the time to truly “tune in” to experience it. And we do this by paying attention and being thankful. For instance, when feeling the air across your cheeks and listening to the sound of the birds, take a deep breath and remember that the One who created the birds and causes the wind to blow loves you and is always with you. Doing this will not only have you enjoying your runs more but your life as well. 

So make time each and every day to bask in the presence of God my friend. Work on developing a mindfulness practice that’s focused on Christ so that gratitude becomes as natural as breathing. You’ll not only reap physical, mental, and spiritual benefits but you’ll be more joyful than you ever thought you could be. 

Heavenly Father, thank You for reminding us that You are always with us and that You can be seen and experienced in nature, through the pages of the Bible and through prayer and meditation. Make known to us the paths of life Lord that we might walk with You and experience the fullness of joy that is only found in You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Display Common Courtesy to All

“to speak evil of no one, to avoid quarreling, to be gentle, and to show perfect courtesy toward all people.” Titus 3:2 ESV

In an article titled “Leash Your Dogs. I Don’t Care If They’re Friendly” published last week, the writer, Theo Kahler, shared sentiments that any runner (including me) who has encountered and unleashed, aggressive dog shares… “I’m tired of being jumped on, clawed, and bitten on runs because of inconsiderate owners.” After then describing the recent run-in he had while out for a night run, Theo said, “The incident ruined a perfectly good run, and I was in a bad mood the rest of the night. Furious. I wasn’t mad at the dogs, but I was irate at the apathetic owner who clearly felt entitled to let her untrained pets wander around—animals that were clearly either easily startled or aggressive toward others. The next morning, I couldn’t run because my calf was so sore. As a stern reminder to the dog owners out there: Leash your dogs when you’re out in public. I don’t care if they’re friendly. I don’t care if you’re walking them in a place where there aren’t people around. Show some common courtesy by showing the rest of us that they’re under control.”

And you know, when it comes to displaying common courtesy (which is not very common anymore unfortunately) or politeness, Titus instructed believers “to speak evil of no one, to avoid quarreling, to be gentle, and to show perfect courtesy toward all people” so that they would be set apart and not copy the customs and behaviors of the world. In that way, they would not only show themselves to be true followers of Jesus Christ, but would inspire others to follow Him as well. 

So in a world that’s growing increasingly impolite, be on your guard to the growing dangers all around you my friend. But be sure to stay kind, pleasant and courteous to all those you come into contact with, when it’s in your power to do so of course, knowing that our unworldly behavior could very well lead someone to Jesus. 

Heavenly Father, thank You for reminding us that we must take care in the way we treat others—but especially the way we treat the lost knowing that their inconsiderate behavior stems from a heart in need of You. Please give us discernment, protection, peace, and politeness in dealing with others Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Pursue only What will Last

“But as I looked at everything I had worked so hard to accomplish, it was all so meaningless—like chasing the wind. There was nothing really worthwhile anywhere.” Ecclessiastes 2:11 NLT

In a sad story titled “Body found during search for missing fell runner in Cumbria” published Tuesday, the following was reported: Edward Catmur, from London, had set out to run a fell route from Dufton to Cross Fell – the highest mountain in the Pennines – and Hartside Cross. The 40-year-old runner was reported missing after no communication had been received from him since 10am on New Year’s Eve, 31 December 2023. A search for Catmur, led by Penrith Mountain Rescue Team and involving Cumbria Police and volunteers, began at around 5.45pm on New Year’s Eve along his planned route. The search continued into the early hours and resumed at first light on New Year’s Day. Additional resources – including search dogs, drones and the Great North Air Ambulance and HM Coastguard helicopter – were called in to help until a police helicopter made a find at around midday. Catmur’s long list of achievements includes victories at the North Downs Way 100 and Milton Keynes Marathon and impressive finishes at the Comrades Marathon and the 106-mile Ultra-Trail du Mont-Blanc…

And you know, as heartbreaking as this account is, it serves as a reminder that death can come when we least expect it; after which all that we’ve done will be briefly considered and then soon forgotten. Solomon (nearing the end of his life) clearly understood this and, after listing his achievements, declared, “as I looked at everything I had worked so hard to accomplish, it was all so meaningless—like chasing the wind. There was nothing really worthwhile anywhere.” Looking back, Solomon knew that vain pursuits produced no lasting fruit and that only what was done for God mattered. C.T. Studd said it this way “Only one life, ’twill soon be past, Only what’s done for Christ will last. And when I am dying, how happy I’ll be, If the lamp of my life has been burned out for Thee.”

So knowing that our days are numbered and that they could be few, let us live on fire for Christ each and every day my friend! Let us strive to serve and love in such a radical way that our greatest achievement will be listed as “faithful follower of Jesus Christ until the end.” Can you think of any better way to be remembered? I sure can’t. 

Heavenly Father, thank You for the model of servanthood that Jesus displayed for us to follow. He lived only to do Your will and to bring You glory in all that He said and did. Help us to live the same way Lord so that we would leave behind a legacy of service that points to You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Show the Compassion of Jesus

“When he saw the crowds, he had compassion for them, because they were harassed and helpless, like sheep without a shepherd.”Matthew 9:36 ESV

In an article titled “How to Feel Like a Runner and Build Confidence in Your Abilities” published Monday, the writer said: People are often surprised when I tell them I work at Runner’s World. I don’t look like a stereotypical runner and I sometimes even hesitate to call myself a runner because my distance and pace pales in comparison to that of my friends and coworkers. Even though I walk/run five to six miles a day, I often just can’t bring myself to say, “Yes, I am a runner.” I’m not the only one who feels this way. Many regular runners apologize for their impressive running habits because somewhere inside them is the belief that there is only one way to be a runner, and that belief is often grounded in a stereotype. Runners are thin. Runners do marathons. Runners never walk. That’s quite the reminder that we shouldn’t stereotype groups of people isn’t it? 

But you know runners aren’t the only group of people who are often stereotyped or viewed incorrectly based on a preconceived notion of who they are or what they’re like. Many people caught up in sinful lifestyles such as drug and alcohol addiction are too—which can be detrimental to them receiving help. You see, when you and I fail to see people as individuals made in the image of God, we fail to treat them with the same compassion Jesus had when he saw the crowds who He described as “harassed and helpless, like sheep without a shepherd.” Individuals just like us, who were gone astray and undeserving of Jesus’ love but were shown it anyway. 

So don’t fall into the enemy’s trap of viewing any group of people the way the world does my friend. Pray to see them as Jesus does so that you’ll love them like Jesus does. Can you just imagine what an impact that would have on our world if each one of us did that?

Heavenly Father, thank You for loving us so much that You would send Jesus to die for our sins so we could have eternal life. Lord, help us to love others in the same way and to show the same compassion Jesus modeled, remembering that we’re all sinners in need of grace and that without Jesus in our lives we are helpless. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Volunteer in 2024

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 benefits of volunteering when it comes to achieving and sustaining your running goals. Whether you're a new runner or a seasoned one, someone whose goal is completing a 5k or someone who wants to complete their first marathon or half this year, volunteering can help you make it to the finish line. For real! Now if you're saying, "Melissa what are you even talking about? How can working an aid station, packet pickup, or directing traffic at an intersection help me?" check out these two ways offering to do something for someone without expecting payment will better equip you to press on. 

Benefit 1: Volunteering connects you to others

One of the more well-known benefits of volunteering is obviously the impact on the community. Volunteering at races (most of which are nonprofit and give the proceeds to charity) allows you to make a difference while connecting to other runners who are either running or giving of their time themselves. This is a great way to make new friends who can mentor you and get you plugged into a running group that can run with you and hold you accountable and help you reach your goals. 

For instance, all the photos were taken at last week's OMRR (Ozark Mountain Ridge Runners) Run for the Ranch Race in Springfield whose proceeds went to the Good Samaritan Boy's Ranch. I volunteered there as well, with friends that I met through running and volunteering... friends that were (and continue to be) essential to helping me reach my running goals. Which brings me to the next advantage gained from serving others... 

Benefit 2: Volunteering is good for your mind and body

Volunteering provides many benefits to both mental and physical health. Not only does it help to counteract the effects of depression, anger, and anxiety, the social contact aspect of helping and working with others can have a profound effect on your overall psychological well-being. Nothing relieves stress better than a meaningful connection to another person. Doing good for others also makes a person happy and increases self confidence--the things needed to be successful. 

But don't just take my word for it. Check out what three of my long-time running friends I was blessed to serve with at Saturday's race said about volunteering: 

Volunteers are the heart of every race. They set the tone and feel of the race. I am always thankful for every volunteer at a race when I am participating. A smile, “good job” and cup of warm soup can uplift your spirits and mood. I love seeing people crush their race goals and find something in themselves they didn’t know they had. If you want to see a race from a new perspective I encourage you to volunteer. I promise it will be a rewarding experience. - Rachel Baker (in the red coat)

Over the past couple of years, I’ve discovered the true joy volunteering at races brings to my heart. It allows me the opportunity to give back to a community that has provided me so much over the years. When you volunteer, you see the big picture of a race. You see every runner that comes through your aid station or by your corner. You become a part of their journey! You see their struggle and their triumph! You get to watch new runners crush goals they never thought possible. I love helping runners when they hit their low points by providing that extra needed support. Whether it’s filling their hydration bottles and finding the right food at the aid station, or just giving them a word of encouragement (or sometimes a little tough love) to help them move forward when they didn’t think they could. Without volunteers there would be no races. Every runner, no matter what level they are, should take the time to volunteer at one or two races a year. It really does give you a different perspective. I guarantee it will make you a better runner and your heart will be a little happier at the end of the day. - Karen Olson (on the left pictured with me). 

*On a side note, you can't help but be inspired by the runners out on a race course who come in all sizes, shapes and ages. Witnessing the tenacity it takes to cross the finish line and the smile on their faces when they do will have you saying, "I want to do that too!" See how this can help you check off those New Year's Resolutions??? And don't get me started on all the fun you'll have serving!

Thank you Karen Olson. I couldn't have said it better!! - Angie Beard (in the blue striped hat next to Rachel)

I love to volunteer for just about anything. But volunteering for running or cycling events is my favorite. The satisfaction I get when I see the smile of relief on an athlete’s face when I have what they need at an aide station is priceless. The appreciation for the assistance they receive, whether it be a cold towel, hot cocoa, calf massage, or just a chair to sit for a minute gives me a little skip in my step. My favorite memory was running an aide station at Trail of Four Winds with Lisa Geary and Jackson Stilgenbauer. It was very warm that year. A runner came in and I could tell he was in trouble. He took some water and wanted to go on, but I convinced him to sit a minute. He ate a little, I massaged his calf muscles a little and made him take in more fluids. He was doing better and I let him continue. After the race, he had his wife drive up close to our aide station so he could thank me. He told me I made all the difference in him to be able to finish his race. No lie, I may have shed a tear on that one! As all volunteers would probably say, do it once and you’ll be hooked. - Heidi Thomas

So there you have it friends. Are those some great reasons to volunteer or what? You'll not only be helping others reach their goals but helping yourself to reach your own as well. I'd say that's a definite win-win!! So if completing a race of any kind is on your list of 2024 resolutions, get out there and volunteer first!! It's a great first step to making it happen. 

Happy Running!

Be Sober and Vigilant

“People will be lovers of themselves, lovers of money, boastful, proud, abusive, disobedient to their parents, ungrateful, unholy,” 2 Timothy 3:2 NLT

In a story titled “2 men arrested in connection with Ugandan Olympic runner’s killing in Kenya, police say” published yesterday, it was reported that two men were arrested in connection with the killing of Ugandan Olympic runner Benjamin Kiplagat, who was found fatally stabbed in a car in Kenya on New Year’s Eve, police said Monday. A knife suspected of being used in the killing of the 34-year-old Kiplagat was found on one of the suspects, Moiben sub county police commander Stephen Okal said. The motive for the killing appears to have been robbery, he said, because money and a cell phone had been taken from Kiplagat. Kiplagat’s throat was cut, police said. He was found dead in his brother’s car early Sunday on the outskirts of Eldoret, a high-altitude town in western Kenya renowned as a training base for elite athletes.

And you know, as disturbing as it is that a person could violently murder another person for just a few bucks and a cell phone, it’s indicative of the wicked state of our society today, and our world for that matter. A society where a growing majority of people are “lovers of themselves, lovers of money, boastful, proud, abusive, disobedient to their parents, ungrateful, [and] unholy.” Sadly though, unless the world repents and turns back to God, this behavior that Paul said would mark the end times will continue to spiral even more. 

So pray for our country my friend. Pray for our leaders and those in authority as well. And be on guard for those who might want to cause you harm. Jesus is coming back soon but until then we must be sober, watchful and vigilant knowing that the enemy seeks to do harm to all those who are followers of Jesus Christ. 

Heavenly Father, thank You for giving us the Bible that clearly tells us what will happen before the return of Jesus. Help us to be strong and courageous as even more perilous times come upon us so that we would not shy away from fulfilling the Great Commission and being found busy when that trumpet blows. It’s in your precious name we pray Jesus. Amen. 

Happy Running!