BASS PRO MIDWEEK MOTIVATION - Consider Hitting the Trail

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about trail running. Why? Because trail running is awesome! And also because the Dogwood Canyon Trail Runs are just around the corner (official training starts this Saturday)! Which means it's time to start getting ready to tackle those Ozark hills!

Now if this has you saying, "But Melissa, I'm a road runner not a trail runner. Trail running is too hard,” consider this. Dogwood has three different distances (15k, 25k, and 50k) to choose from — which means it's a course that can be beginner friendly, moderately challenging, or downright hard as well depending on the race length you pick. But it's doable and enjoyable, nonetheless. Especially if you come wearing the right shoes, which can make all the difference. And I say that from experience, having worn road shoes my first year that were unable to grip the slick and rocky terrain. I never made that mistake again! Speaking of shoes, did I tell you that HOKA is the official sponsor of the 15k this year??? And that they (in my humble opinion) make the best trail shoes? And let me reiterate that wearing the right trail shoes can make the experience all the more easier and pleasurable. So do your research and find the trail shoe that works best for you (I'll be sporting the Speedgoats and the Challengers once again for the 50k/15k Dogwood Challenge). You’ll be glad you did!

But hey, if you're still skeptical about going off road, check out these Ten Health Benefits of Trail Running, with my two cents thrown in of course.
*On a side note, trail running is my favorite type of running hands down and Dogwood Canyon is my all-time favorite trail to run. I ran the 15k in 2010 (and have been back every year minus one for injury) and loved it so much that I quickly moved up to the 25k and then the 50k Challenge. So without further ado, here we go:

Health Benefits of Trail Running

1. Trail Running Is Amazing For Your Core

Tired of all those crunches and planks, but still want to build your core? Hit the trails.

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

2. Trail Running Improves Your Balance

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

3. Trail Running Increases Your Endurance

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

4. Trail Running Lowers Your Risk of Injury

If you are concerned about the injury risk of trail running, it might surprise you to learn that studies show trail runners may have a lower risk of running-related injuries compared to road runners. Running on trails puts less stress on the lower leg compared to running on concrete and tracks, and the power and stability challenges of trail running may create improved core and knee control to reduce the risk of ACL injuries.

Many running injuries are the result of overuse due to certain muscles, tendons, or ligaments getting stressed over and over again beyond their ability to recover; with trail running, the constantly changing terrain and varying direction of forces helps to avoid overloading any one area on the body as you run, protecting vulnerable areas from overuse.

5. Trail Running Improves Your Heart

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

6. Trail Running Builds Powerful Legs

While road running can help beginners build some leg muscle and strength, seasoned runners will find it’s usually not enough stimulus to continue getting stronger. Running tends to work slow-twitch muscle fibers for endurance; more rapid, explosive movements are necessary to work the fast-twitch muscle fibers responsible for more muscle size and strength.

Running downhill on trails forces your quads to act as brakes while you descend. In contrast, running uphill puts more stress on your glutes, which helps your body negotiate climbs. Technical trails, or trails with a lot of peaks and valleys, engage your calves to stabilize and propel your stride.

Trail running adds sprints, jumping, and rapid cutting to the mix, stimulating those fast-twitch fibers and taking your lower body strength and power to the next level. With more time spent on the trail, you will not only find your glutes, quads, and calves growing more muscle, you’ll also likely notice that you’ve become a faster, stronger, and more explosive runner.

7. Trail Running Strengthens Your Joints

To top it all off, the increased strength and power you develop from trail running means more stable muscles and joints, which means fewer rolled ankles, fewer twisted knees, and more secure movements as you navigate the trails.

Since trails offer softer surfaces than hard asphalt, landings are more forgiving. Your feet experience less shock upon impact, which can be a game-changer for runners who need a break from pounding the pavement.

8. Trail Running Can Burn More Calories Than Road Running

Are you hoping to lose weight? Trail running is a sure fire way to burn through extra calories compared to road running thanks to higher energy demands from navigating uneven terrain, maintaining balance, and scrambling up and down hills.

Although the exact amount of calories burned through trail running will vary greatly from person to person depending on a number of different factors, a good rule of thumb is about 10% more calories are burned for each degree of incline as compared to level road running.

A 10° hill means a whopping 100% increase in calories burned compared to road running on a level surface. This means that crazy hill on your local trail could be torching twice the calories every second you sweat your way up!

9. Trail Running Makes You Smarter

Due to the high mental demands of trail running, it boasts mental benefits in addition to its positive health and fitness effects. Research shows that complex exercise activities involving a high cognitive demand increase measures of perception, working memory capacity, and spatial awareness in participants.

In other words, your brain works faster, remembers more, and has a better sense of where your body is in space — all from simply running on a trail. If you want to build more mental agility, trail running is a fantastic challenge for both body and mind, with proven benefits to both.

10. Trail Running Can Help Manage Anxiety and Depression

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

The modern world is full of screens, ads, buzzing phones, and incessant background noise. Switching your run from an urban environment to a trail can make you feel less anxious and depressed. Taking some time away from everything to be surrounded by nature, relative silence and fresh air is good for your body and your mind.

*and I would add that spending time in nature is good for the soul as well. 

So there you have it friends. Whether you want to lose weight, build strength, or keep your mind healthy, trail running has so much to offer! Especially running the amazing trails at the Dogwood Canyon Nature Park! Start slow, be safe, and go enjoy the great outdoors to discover why trail running has seen a 231% increase in participation in the last 10 years!! Hope to see you there!!

Happy (trail) Running!

Don’t Wait for the Perfect Opportunity

“Live wisely among those who are not believers, and make the most of every opportunity.” Colossians 4:5 NLT

In a story titled “Runners surprise proposal at marathon finish line” published yesterday, it was reported that A marathon runner who saw her partner down on one knee as she crossed the finish line said the moment was "the most thoughtful proposal I could have ever imagined". Sarah John, 26, from Pembrokeshire, said it felt "incredible" when Thomas Grenfell popped the question at the end of the Tenby Marathon. Mr Grenfell, also 26, from Cwmdu, Powys, said: "It all worked out absolutely perfectly."… "I did not have a clue that he was going to propose," she added. "I knew I wanted to do something related to fitness because it's a big part of our life together," Mr Grenfell said. "When she told me she wanted to do the Tenby Marathon I thought this is the perfect opportunity."

And you know, while there may never be a ‘perfect’ opportunity or a ‘perfect’ set of circumstances to share the gospel with someone, there are opportunities all around us that we need to make the most of each and every day — not waiting for the ‘perfect’ time since time is short and we may only get one chance to plant a seed that can literally change the course of someone’s life both now and for eternity. Think about it this way. Whether by accident, nature, or the return of Jesus Christ, every person could find themselves face-to-face with God at any moment. And if a person has not heard and received the gospel, they will remain lost and will die apart from Christ. This stark truth should motivate every believer to “live wisely among those who are not believers” then, preaching the Good News with their lives and with their lips. 

So, don’t wait for the ‘perfect’ opportunity to arise before sharing the gospel my friend, or it may be too late. Like ‘perfect’ weather on race day, ‘perfect’ circumstances rarely align so be sure to make the most of “every” opportunity. 

Heavenly Father, thank You for the reminder that we may not get a second chance to deliver the only Good News that has the power to snatch a person from the flames of hell. Lord, please help us to be bold, loving and obedient in doing our part to make heaven full. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Be Trained to Take Action

“Salvation is found in no one else, for there is no other name under heaven given to mankind by which we must be saved.‘“ Acts 4:12 NIV

In a story titled “Nurse Saves Runner With Compassion And Fast-Acting Skills: “I Just Did What I Had To Do!” published yesterday, it was reported that Giustino Racchini, a 19-year-old Penn State Freshman and cross-country runner, collapsed while out on a run recently. Thankfully for him, trauma nurse Jackie Strange was on her way to take her daughter to a gymnastics class when she ‘just happened’ to come upon him lying in the road. Jackie rushed to his side and was able to perform CPR until the paramedics arrived. Thanks to her quick action, Giustino survived. “His heart simply stopped — cardiac arrest, and it’s likely genetic,” the doctors explained. Jackie later met the young man and his mother, Heather, at the hospital. Mom says you saved me,” Giustino gripped Jackie’s hand. “I just did what I’ve been trained to do,” Jackie protested, but Heather wouldn’t hear it.“You saved his life. It’s that simple,” she insisted. Doctors installed a defibrillator in case Giustino’s heart ever stops again, and after 10 days, he was home.“Without Jackie, I wouldn’t be here,” he says gratefully.“I’m just happy I was there, and everything worked out,” Jackie smiles.

And you know, when it comes to being adequately  trained to save a person’s life, spiritually speaking, it’s imperative that believers truly understand that “Salvation is found in no one else” and can never be earned no matter how ‘good’ a person is or how much ‘good’ a person does. You see, a person who has not accepted Jesus as their Savior will spend eternity in hell, because “there is no other name under heaven given to mankind by which we must be saved.” This absolute and indisputable truth must motivate us to train in the Word so we can be ready to share the gospel with urgency and compassion, that none might perish on account of our lack of preparation, silence and/or inaction. 

So read and study the Word each and every day my friend. And then be on the lookout for opportunities to share the Good News. The Great Commission isn’t merely a suggestion for a few choice preachers but a command and call to action for every believer. We must all do our part in making heaven full. 

Heavenly Father, thank You for reminding us that unless a person accepts You as Savior before they die, they will not spend eternity in heaven. Knowing that, please compel us to train each and every day in the Word so that we will be ready to perform spiritual CPR the moment the need arises Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Family of God

“So then you are no longer strangers and aliens, but you are fellow citizens with the saints and members of the household of God,” Ephesians 2:19 ESV

As my husband and I sat down to lunch at a local restaurant yesterday with the amazing group of people we had the blessing of running with earlier in the morning to kick off Independence Day, I couldn’t help but smile as we bowed our heads together and thanked the Lord for the miles we shared, the food we were about to eat, and the friendships He created. We weren’t related by blood, but these fellow believers and their children were our family nonetheless. To the outside world, it would even have appeared that we were related because of the love and laughter coming from our table. I don’t know about you, but I’m truly grateful for being a part of the family of believers. 

And you know, when it comes to family, one thing is certain. Everyone has one. But if you’re a disciple of Christ, you’re blessed with two families. The first one (your family of origin) is the one you’re born into. You had no control or choice in this matter. Your family of origin may have been very nurturing, or it may have very dysfunctional. Either way, your family of origin is fixed and can’t be changed. However, when you’re born again through Jesus Christ, you inherit a second family – the family of God, and become “fellow citizens with the saints and members of the household of God” Do you just love that or what? 

So no matter what your family of origin might be like, rejoice that they aren’t your only family my friend. If you’re a believer, you have family everywhere! Which means you have the biggest support system you could ever need. 

Heavenly Father, thank You for bringing us all into your family. Help us to love one another in such a way that others would know we are your disciples and would seek to become a part of this family that uplifts, encourages, and delights in the company of its fellow members. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

We Must Turn Back to God

"Blessed is the nation whose God is the LORD; and the people whom he hath chosen for his own inheritance." Psalm 33:12 KJV

As I began my run early yesterday morning, I was lost in thought and spiritually saddened as I considered all the ways our once great nation, founded under the covenant of "one nation under God," has turned its back on its Creator. "Tomorrow we celebrate Independence Day," I thought to myself. "And we have certainly become independent alright. We are a nation that, for the most part, no longer depends on God for anything but depends on self for everything. We are a land that's gone from 'Thy will be done,' to 'my will be done.' The Ten Commandments have been taken out of our schools, sexual sins are now openly celebrated, abortion has been deemed a right, and public prayer is seen as offensive." As I then began to pray that the Lord would have mercy on our land, I looked over to see a small American flag lying by the wayside amidst the overgrown grass that lined the trail I was on. Picking it up, I waved it a bit to shake off the mud and then solemnly tucked the stick into the fencing around the Roubidoux Spring before resuming my run and prayer, "If this country would just turn back to you God, I know You would listen and restore us. Help me to do my part in sparking a revival!" 

And you know, as David clearly understood when speaking about Israel, "Blessed is the nation whose God is the Lord,” blessings come upon those countries who seek and follow God. On the flip side, he also knew the consequences or cursings a nation faced when they chose to forsake God and worshiped foreign gods and worthless idols. And let's just say those nations did not fare well. Which is the very reason, we as individuals and as a nation must humble ourselves, pray, seek God's face, and turn from our wicked ways before it’s too late. This is the only way this country will be forgiven, healed and renewed. 

So on this Independence Day, let us celebrate the One who gave us true freedom, and honor His sacrifice by repenting of our sins and turning back to God. There is no other way for our nation to be restored my friend. We must choose God to be our Lord and forsake all other gods or we will cease to be a nation. 

Heavenly Father, thank You for NOT giving us the due punishment the sins of this nation deserve. Lord, it's apparent that we are under judgement for turning our backs on You. Before it's too late Lord, cause us to repent and restore You to your rightful place as God of this nation so that we would not go the way every country that’s turned against You has gone. It's in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Walk your way to the Finish Line

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about walking. Why? Because in the world of endurance sports (from the 5k to the ultra marathon), the process of moving at a regular pace by lifting and setting down each foot in turn, never having both feet off the ground at once is totally underrated, underconsidered, underappreciated, and underutilized. With official Bass Pro Fitness Series training groups starting up on July 13 (you can join us virtually or at the Springfield or Waynesville runs), this is the perfect time to talk about how walking can be your ticket to crossing the finish line of one of the amazing events Bass Pro has to offer

So if the excuse, "But I'm not a runner" has kept you sidelined from checking a race off your bucket list, now's your time to shine!

To illustrate this point (and what inspired this blog), check out what Ladonna Hadley (pictured above middle with Maggie on the left and Dana on the right), a competitive walker from Tulsa, Oklahoma, had to say about completing her first ultra marathon at the recent 4x4x48 for the Fourth event that took place in Waynesville, MO: 

So I did a thing over the weekend. I walked 50.45 miles and got my first 50 mile buckle!! It all started with a pop-up about a free event and ended with new friends who have become family, lifelong memories, and blessings beyond words. I drove four hours to walk around a high school track for 48 hours. My only goal going into it was to see how far past a 50k I could actually go. The format was a 4x4x48 which means 4 miles every 4 hours for 48 hours. When I got there they explained this was a fairly flexible event and that if we wanted to tack on an extra two miles we would earn a 50-miler buckle from one of their past ultra-running events. I was ecstatic at the thought of a first 50-mile buckle! So of course I added those extra two miles! 

I had asked my Running Bandits family for encouragement and they did not disappoint! You'll find just a few of their awesome, inspiring words on my lap poster in the pics. I did my best to post updates to our online group after each 4-hour round and tag the person on the list. They were fantastic and I could not have asked for a better support system throughout the 48 hours and always!

I met the most incredible people at this event! In the pic you'll see Dana who walked with me the entire time and earned her first 50 miler and Maggie who walked with us for her 19 miles. These ladies shared their lives with me and we had the best time! Laughter, smiles, sweat, and stories I'll never forget. I have so much gratitude for Melissa Sharp who coordinated the event, all of the awesome people I got to meet and share miles with, my Running Bandits family who always have my back, especially Bruce Ngo who wrote a funny and inspirational poem for me, and last but certainly not least all the glory to God who protected us from the storms and provided spectacular skies for the duration of the event. I'm so grateful for the experiences running and walking these events has brought to my life. Best first 50-miler ever! Looking forward to the next adventure!

Do you just love that or what? Did you notice that Ladonna referred to this adventure as her best "first" 50-miler ever?? That means there's more on the horizon!

And there you have it friends. If completing a 5k, 10k, half marathon or even a marathon has been a dream of yours that you couldn't imagine ever coming true, today's the day to start stepping and making that dream a reality! Walking might not get you to the finish line as fast as running will, but it will get you to the finish line nonetheless and that's what counts! I know Ladonna would agree and would remind you that her journey to completing a 50 miler began with walking that first mile, then working up to the second mile, and then the third. Which means you won’t gain the ability overnight to see your dreams come to fruition, but if you’ll stay consistent (like Ladonna did), it will eventually happen. So step out and stay consistent. Hope to see you in November!

Happy Running!

The Best Good News

“For God so loved the world that He gave His one and only Son, that everyone who believes in Him shall not perish but have eternal life.” John 3:16 BSB

In a story titled “Potomac teen runner Quincy Wilson is set to make Olympic history” published yesterday, it wa reported that teen sprinting sensation Quincy Wilson is set to become the youngest ever US male track Olympian after the 16-year-old announced he had reportedly been picked in the 4×400 meter relay roster for this year’s Olympic Games in Paris. Sharing the news on his Instagram on Sunday, Wilson wrote: “WE GOING TO THE OLYMPICS,” while also sharing multiple posts reporting that he’d made the team. Wilson’s coach Joe Lee also confirmed the news to both the Washington Post and USA Today. “The call came directly to me from USA Track & Field,” Lee told USA Today. “I called Quincy afterwards with the good news.”

And you know, when it comes to sharing good news, there could be no better message we could ever share than how God “so loved the world that He gave His one and only Son, that everyone who believes in Him shall not perish but have eternal life.” Did you get that “so” part? That’s an extraordinary love so extreme and radical that it can’t be understood this side of heaven and so big and awesome that it can’t be contained. It’s a love that has the power to change the course of a person’s life. 

So let us follow the command to “go into all the world and preach the Good News to everyone” my friend, remembering that reaching everyone with the best Good News begins in our own back yard. This is the only news that can provide eternal salvation…something that has eternal value for the person who hears it and accepts Jesus. 

Heavenly Father, thank You for loving us so much that You would send your only Son to be the ultimate sacrifice for our sins. Thank You for loving us when we didn’t love You Lord. Please help us to understand the enormity of the love that compelled Jesus to sacrifice his life for us, so that we in turn would be compelled to share the Good News with everyone we meet. It’s in your precious name we pray Jesus. Amen. 

Happy Running!