BASS PRO MIDWEEK MOTIVATION - Run a Gratitude Mile or Two

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about what’s happening this weekend… the Bass Pro Marathon and Half Marathon!!! Yay right? As you can tell, I’m super excited about these events that I look forward to every year and I hope you are too! I’m not only grateful for the ability to run 26.2 miles but for the opportunity to do it with friends (Bass Pro is always like a family reunion). And those are just two of the reasons I’m thankful to be running (and pacing the 5:30 marathon group that you can join) the streets of Springfield this Sunday. I have lots more!!

But speaking of gratitude, as race day quickly approaches, you might be wondering… what should I do if I hit “the wall” I hear so many runners talking about? This is a great question and something you should be prepared for since hitting the wall is something every runner will experience or has experienced. This dreaded breakdown generally happens around mile 20 of the marathon and mile 10 of the half. It’s a time when a runner experiences sudden fatigue and a loss of energy that makes every movement exponentially harder. A runner’s legs will start to feel as heavy as the pavement they’re running on and their mind will be saying things like, “I don’t think I can do this.” But this is not the time to give up! This is the time to grant yourself some grace and run a gratitude mile, something that will boost both your mood and your mind. You might not regain your speed but you will regain the desire to keep going! And as long as you keep going you’ll make it to the finish line! 

So what exactly is a gratitude mile you might be wondering? Well... it's a time where you consciously call to mind the many things you have to be thankful for. And while it might be hard to start this thought pattern when you're in the midst of fatigue, pain, doubt, and/or discouragement, start speaking out loud the things you are appreciative of in the moment and soon a million things will come to mind. Getting started might sound something like this.... "I'm grateful for this beautiful course. I'm grateful for the falling leaves and the crisp air. I'm grateful for the sun. I'm grateful for the people who are waiting for me at the finish line. I'm grateful for this moment in time where I'm able to attempt something so amazing. I'm thankful for the smiling faces I see at every aid station. And I'm grateful for my legs, and even though they hurt, I'm grateful that I know I can do this." Do this for at least 15-20 minutes. By the time you’re done, the wall will be gone and you can press on. Hopefully, this will give you a new perspective as well and cause you to focus on the blessing of being able to run rather than the time it takes to cross the finish line. 

Still not convinced? Here's what science says about it: Gratitude has been found to be the #1 predictor of well-being and a strong determinant of resilience. Resilient people proactively cultivate positive emotions like humor, gratitude and optimism. You don’t even have to find anything to be grateful for. The simple act of looking for the positive decreases the stress hormone cortisol by 23%. Just looking for something to appreciate increases serotonin and dopamine, the feel-good neurochemicals in most antidepressants. Gratitude affects your brain at a neurological level. Which means throwing in a gratitude mile (or as many as you need to keep your heart and mind happy which keeps your legs happy which keeps your body moving forward) is always a great idea when you hit the wall or begin to feel your energy ebb. 

So there you have it friends. You've put in the work. Your race strategy is in place and you're ready for race day. And while practicing mindful gratitude might not have been a part of that strategy, I hope you'll add it in. You may not need to devote a whole mile to meditating on all the reasons you have to be thankful but you might just find that it's a good practice from start to finish, because it helps you realize just how blessed you are to be out there on the Bass Pro course. See you at the start line. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - The Benefits of Gratitude

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about gratitude. This was something I was thinking about yesterday before heading out on my normal morning run which was anything but "normal."

You see, before lacing up my shoes, I had to make sure that my dear husband and favorite running partner was all set up for my absence. Just one week post-op from his second knee replacement, I prepared his ice machine and then opened up the windows beside his chair to bring some of the "outside" in to him. "You may not be able to get out there for a while," I told him. “But at least you can feel the breeze, smell the fresh air, and hear the birds chirping as the sun comes up.” We both smiled at that, knowing that only runners would understand the fascination and drive to be in the great outdoors at a time when many people are still sleeping.

As a runner whose had her fair share of injuries throughout the years, I'll tell you that I'm always thankful when those inevitable setbacks don't happen in the spring or fall which, like most runners, are my favorite times of the year to run. Quite honestly though, I've learned to be grateful for every run at this point in my life--even the ones that are ugly and painful. Because this is the deal... I don't HAVE to run (none us do), I GET to run. And for that I choose to practice gratitude each and every day, knowing that being thankful for being able to log a few miles not only makes my mind better but it makes me better.

In fact, believe it or not, science shows that "gratitude can make you a better runner" as laid out in an article published by FLEET FEET. And while this is something I talk about a lot, it's something worth talking about again. There are so many benefits to developing a "practice of gratitude." Running better is just the tip of the iceberg.

But without further ado, check out what the writer had to say (*with my two cents thrown in of course):

The running world is full to bursting with obsessively researched workouts to lower your times, nutrition tips to fuel your body, and recovery methods to help you do it all again tomorrow. In fact, the process of developing faster, stronger athletes has become so exact that training often resembles a science.

Runners can use VO2 Max and training paces to predict race times to the nearest tenth of a second. Shoes are engineered to propel the body forward as efficiently as possible. Nearly every step you take can be carefully calculated to achieve the optimum end result. So why not prioritize and practice mental health training with the same vigor?

Truthfully, the role of the mind in race performance is anything but straightforward. Every season, some of the most talented and dedicated athletes step up to the start line after months of perfect training, only to come up short.

Mentality plays such a crucial role in the ability to compete and perform, but training the mind to assist instead of sabotage is a daunting task. It’s too much to expect that the average runner has the time, funds, or even desire to work with a sports psychologist or mental coach. Luckily, there is a simple process to start exercising the mind to improve your training, and it begins with being grateful.

Gratitude as a personal practice

Gratitude is often reduced to a feeling, as opposed to a practice. There are benefits to feeling thankful, but when gratitude is implemented as a practice it actually has the power to create positive physical change.

A 2010 study conducted by UC Davis found that practicing purposeful gratitude has been shown to trigger a 28 percent reduction in perceived stress, 23 percent lower levels of the stress hormone cortisol, 7 percent reduction in inflammation bio-markers, 25 percent reduction in dietary fat intake and 16 percent lower diastolic blood pressure in comparison with not practicing gratitude.

Think about that for a second. All of these physical factors that have the power to boost athletic performance are significantly improved by simply practicing gratitude. In short, gratitude can have the power to boost training and performance.

The key to using gratitude to improve your training is to write it down. Keeping a training log is a common practice among runners, and the concept of a gratitude journal is largely the same.

Tracking the things that make us feel grateful allows the mind to create a cycle of positive thinking. Having the ability to look back over what creates feelings of thankfulness is not only a good way to reinforce positive habits, it is crucial to using gratitude as a tool to improve training.

Start by keeping a weekly journal of the events and actions that make you feel grateful. Log everything running-related, but also take time to log the little life moments that bring gratitude. Not only will this help foster a more positive mindset, but the process of logging gratitude can help spark progress toward goal achievement.

In the same study by UC Davis, participants who kept gratitude journals over a period of 10 weeks showed significantly more progress towards short-term, performance-based goals in comparison to their counterparts who did not log gratefulness.

For runners, rough training days are inevitable and keeping a positive outlook on progress is not always easy. Having a gratitude journal to remind yourself of the reasons you are grateful for running will make it easier to get back into a positive headspace.

The benefits of sharing gratitude with others

Another tool to put gratitude into practice is, believe it or not, the thank you letter. The relationships we keep have a huge impact on our feelings of happiness and wellbeing, which all contribute to our ability to perform physically.

Leading gratitude researcher, Dr. Martin E.P. Seligman of The University of Pennsylvania, has shown that writing a letter of gratitude to people in our lives who have not yet been properly thanked for their kindness causes a significant uptick in our feelings of happiness.

Using letter writing, in combination with journaling, is a simple yet effective way to harness the power of gratitude and improve our day-to-day training.

Fleet Feet recently interviewed Dr. Julianne Holt-Lunstad, a professor of psychology and neuroscience at Brigham Young University. During a discussion about loneliness during the time of COVID, Dr. Holt-Lunstad explained how fostering the positive relationships in our lives was crucial to maintaining mental health.

“Expressing gratitude [to others] will elicit a more positive response in return,” says Holt-Lunstad. “It creates an upward spiral instead of a downward spiral and can reduce loneliness.”

Essentially, letting the people in our lives know that we are grateful for them not only brings happiness, but it strengthens relationships and helps us break cycles of negative thinking.

Running is what brings us joy. It is an escape at the end of the day, a challenge to constantly pursue, a reward for pushing our limits. How amazing is it that we can help ourselves become better athletes by thanking the people who help us run?

Try making a list of the people who have helped you along your running journey. Think about the first coaches you had, the friend who dragged you out the door for your first jog, the partner who took care of dinner so you could squeeze your miles in. Next time you log your gratitude, write a letter to someone who has made your running possible. Thank them for their impact, no matter how small it may seem...

Take some time, write it down, thank the people around you and let gratitude guide you along the journey to becoming the runner you want to be.

And there you have it friends. Developing a "practice of gratitude can not only make you better in more ways than one, but can elicit feelings of gratitude in others. And, if you ask me, that’s a win in so many ways. So, before you head out the door today, write down a few things you’re grateful for. It will be the start of an upward spiral that will have you smiling all day.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Go for a Gratitude Run

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something many of us will be practicing this week of Thanksgiving.... mindful gratefulness or the practice of focusing on the here and now and all the ways we are blessed. And why is this a good thing to do today and every day? Because, as Richelle Goodrich wisely said, "Gratitude doesn’t change the scenery. It merely washes clean the glass you look through so you can clearly see the colors." In other words, gratitude helps us discover things that we would never have thought to express thanks for. It shines a light on the little things that make our lives better.

So whether you're participating in a turkey-trot with friends this holiday or running solo while you wait for the turkey to cook and the family to arrive, I do hope that you'll turn your Thanksgiving Run into a Gratitude Run. And remember.... expressing gratitude has tons of health benefits like helping you sleep better, lowering inflammation in your heart, and bringing peace to your body and soul. That being said, check out these things you can do to turn an ordinary run into a run filled with thankfulness. 

Count your blessings. 

If you’re thinking… oh boy where do I start? Try starting small and working your way up. My thoughts will go something like this, “Thank you Lord for my morning cup of coffee and the sun that never ceases to rise. Thank you for the food you provided for our feast this year. I’m thankful for the people I’ll share it with, for the heat that will fill the room and for my home that serves as the gathering place. And I'm super thankful for the memories that will be made.” Do you see where I’m going with this? And before you think you don’t have anything to be thankful for consider that 34 million people don’t have enough to eat. So if you have a feast planned, rejoice! 

Remind yourself that running is a gift. 

When was the last time you stopped to think about what a blessing it is to run? I personally have three friends that are on the injured list right now and can't run. They want to run but they can't. Remember that as you're out there on your Gratitude Run over the holiday weekend. 

Stop chasing PRs for a day or two.

Gratitude Runs aren't about speed. Remember that you're not rushing to the finish line or so there's no need to check your Garmin. Don't try cruising along at your marathon goal pace either. Think about friends you've known for decades or all the news ones you've made this year and how lucky you are to have met them. Slow down to breathe in the fresh air all around you and to take notice of the sky’s beauty. Stop for a minute or two to just "be" and be thankful for the heart beating in your chest. Do you realize that the average person's heart beats about 100,000 times a day? Have you ever thanked your Creator for even one of those beats? Today's a great day to do that. 

Prepare yourself for the day ahead. 

Gratitude Runs are such a great way to get ready for a day that for many can be hectic. Prepare yourself mentally to look at the cup as half full rather than half empty no matter what happens. The turkey burned? No worries. Eat ham. Relatives fighting? No worries. Be thankful for simply having family.  Whatever goes awry this week, determine within yourself while out on your run that you’re going to keep the joy despite any snafus and then practice smiling as you run. It not only floods you with feel good hormones but will actually make your run seem easier; something actually backed up by science. 

Vow to practice mindful gratitude on Thanksgiving (and every day). 

Why wait for January 1st to make a resolution that literally has the power to change your life? Gratitude changes everything. Still not convinced? Here's what science says about it:

Gratitude has been found to be the #1 predictor of well-being and a strong determinant of resilience. Resilient people proactively cultivate positive emotions like humor, gratitude and optimism. You don’t even have to find anything to be grateful for. The simple act of looking for the positive decreases the stress hormone cortisol by 23%. Just looking for something to appreciate increases serotonin and dopamine, the feel-good neurochemicals in most antidepressants. Gratitude affects your brain at a neurological level. A gratitude practice has a positive impact on: sleep, mood, alertness, physical risk markers for future disease, happiness, better financial decision making, problem solving, optimism, productivity, and goal orientation. People who practice gratitude are perceived as more likeable, have fewer aches and pains, have increased self esteem, and make friends more easily. Practicing gratitude lowers stress, enhances empathy, lowers your risk of cancer, high blood pressure, and diabetes, and it improves your immune system and cardiovascular health.

So there you have it friends. Gratitude put into practice is not only good for us but for those around us. For that reason I hope that you'll choose to practice it every day not just on Thanksgiving. And if you're like me, no matter how far your run takes you, you'll never run out of things to be thankful for. Now get out there and go for a 'gratitude run.' And if you can't run then walk. Just get out there and soak up some sunshine. It's gonna be a great day!

HAPPY RUNNING!

BASS PRO MIDWEEK MOTIVATION - Practice Counting Your Blessings

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about this weather. Barring the few cold snaps we've had, November has been pretty amazing. This was something I was thinking about on my morning run yesterday as I watched the steam come off the river that runs adjacent to the trail I was on. With the birds singing all around me, I couldn't help but smile and begin to count my many blessings. To say this "attitude of gratitude" made my run all the more enjoyable would be an understatement. My already joyful heart was overflowing by the time I finished. That's what thankfulness does though. 

Which is the very reason, it's a great time (especially with Thanksgiving coming up) to talk about how gratitude can make us all stronger, happier runners. And don't we all want that? So without further ado, consider this:

As runners, we spend a lot of time thinking about training plans, mileage, shoes, nutrition, pacing, and race-day strategy. But there’s one performance tool most athletes overlook—one that doesn’t require fancy gear or extra time. It’s simple, free, and scientifically proven to make you a better runner:

Gratitude...

Yep—good old-fashioned gratefulness can strengthen your legs, sharpen your mind, and take your running performance to the next level. Here’s how. 

1. Gratitude Lowers Stress—Which Helps You Run Better

When you practice gratitude, your brain releases feel-good chemicals like dopamine and serotonin. These hormones counteract stress, reduce cortisol, and calm your nervous system. Why does that matter for running?

Because a relaxed runner performs better.

High stress tightens muscles, impairs breathing, increases perceived effort, and slows recovery. But gratitude works like a natural reset button. Runners who regularly reflect on what they’re thankful for report:

• Lower pre-race anxiety
• A smoother, more efficient stride
• More consistent breathing
• Better sleep (hello, stronger recovery)

A calmer mind means a more relaxed body—and relaxed runners run fast.

2. Gratitude Increases Mental Toughness

Mental resilience is the secret ingredient in distance running. When the miles get long and the muscles get loud, your mindset becomes your engine.

Gratitude strengthens that engine.

By focusing on what’s going well—the strong legs you have today, the sunrise on the trail, the friends waiting at the finish line—you shift your attention away from discomfort and toward empowerment. This doesn’t mean you ignore the struggle; it means you control the things you tell yourself.

Grateful runners push through challenges with more:

• Optimism
• Confidence
• Emotional endurance

When your brain believes you can keep going, your body follows.

 
3. Gratitude Makes Training More Enjoyable (and Sustainable)

Consistency is the cornerstone of improvement. But let’s be honest—not every run feels magical. Some days you’d rather stay in bed, skip the workout, or convince yourself that laundry takes priority over miles.

Gratitude turns “have to run” into “get to run.” This change in perspective flips the thankfulness switch!

When you appreciate the privilege of being able to run—the health, the freedom, the time, the community—you naturally look forward to lacing up more often. And when running brings joy instead of dread, consistency becomes effortless.

The more grateful you are, the more you show up.
The more you show up, the stronger you become.
It’s that simple.

 
4. Gratitude Enhances Body Awareness and Appreciation

Runners are notorious for focusing on what their bodies can’t do:
“I’m too slow.”
“My pace is off.”
“My legs feel heavy.”

But gratitude flips the perspective!

Instead of noticing what’s wrong, you begin recognizing what’s working:

• Your heart that pumps faithfully mile after mile
• Your legs that carry you farther than most people go in a week
• Your lungs that expand with every breath
• Your mind that refuses to quit

This appreciation builds a healthier relationship with your body—one that motivates growth instead of fueling frustration. When you love the body you run in, you take better care of it… and it performs better.

 
5. Gratitude Strengthens Community—and Community Strengthens Performance

Running may be a solo sport, but it thrives on support.

Whether it’s your training partners, the stranger who cheers you on at mile 12, the race volunteer handing you a cup of water, or the coach who believes in you—gratitude deepens your connection to the people who help you along your journey.

Feeling supported boosts motivation, accountability, and joy (and joy is good medicine!). And when your head and heart are full, your performance follows.

 

How to Add Gratitude to Your Running Routine

You don’t need an elaborate system or journal. Try one of these simple practices:

• Start each run by naming three things you’re thankful for.
• Finish your run by acknowledging one thing your body did well today.
• Thank someone who helped or inspired you this week.
• Keep a running-gratitude note on your phone for quick reflections.

These tiny habits create major shifts when practiced consistently.

Final Strides

Gratitude won’t magically shave minutes off your pace overnight (although it put a pep in my step yesterday), but it will build the mental, emotional, and physical foundation that leads to stronger running. It helps you stay consistent, stay positive, and stay connected to the joy in every mile.

And there you have it friends. Running is a gift in so many ways. The more thankful we are for it, the more powerful—and meaningful—it becomes. So make it a habit to smile as you count your blessings while running each day and even on your rest days. This practice will not only make your runs better, but will make your life better by reminding you there's always something to be grateful for.  Happy Running!

BASS PRO MIDWEEK MOTIVATION - Combine Gratitude and Running

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about Thanksgiving--which is a time to gather with family and friends to share a traditional meal and express gratitude for the good things in life (after participating in the obligatory Turkey Trot 5k of course). It's also a time to run... a lot. Especially if you want to get away from the in-laws or another family member who drives you nuts or want to avoid the weight gain and bloating that comes from a day-long marathon of over-indulgence. Whatever your reason, though, in the spirit of Thanksgiving, running a gratitude mile or two is good for your mind, your mood, and your waist line. 

So what exactly is a gratitude mile you might be wondering? Well... it's a time where you consciously call to mind the many things you have to be thankful for. And while it might be hard to start this thought pattern, it helps to begin by speaking out loud the things you are appreciative of in the moment and soon a million things will come to your mind. Getting started might sound something like this... "I'm grateful for my warm home that I will return to when I'm done. I'm grateful for the falling leaves and the crisp air and the ability to see, smell, and feel it all. I'm grateful for the sun. I'm grateful for the ability to run. I'm grateful for the food in my refrigerator and the meal I will enjoy later. I'm thankful for a new day. I'm thankful for my spouse. I'm thankful for my children. I'm thankful for this day God has given me. I'm thankful for my friends. I'm thankful for my past trials because they made me strong and I'm thankful for my current ones because they will make me even stronger. I'm thankful for being alive. And I'm thankful for this mile I'm in no matter how hard it might be." 

See where I'm going with that? Do this for at least 10-15 minutes and you'll likely find that you have way more to be thankful for than you thought. Which means you might end up with more than just one "gratitude mile.” And that’s a good thing!

Furthermore, expressing gratitude is associated with a host of other mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood and immunity. Gratitude can also decrease depression, anxiety, difficulties with chronic pain and risk of disease. Gratitude is so powerful, in my opinion, that if a pill could produce all the amazing benefits gratitude does, everyone would be taking it. 

Consider this as well, expressing gratitude releases certain feel-good chemicals into the body. Running also releases certain feel-good chemicals into the body. Which means when we combine the two, we can't help but be happy!

So, there you have it friends. Those are some great reasons to get in some miles while counting your blessings. This is something I purposefully do every day and something I hope you'll enjoy so much that you will make it a daily habit as well. After all, there are millions of things to be thankful for every day. 

Happy Thanksgiving and Happy Running!

BASS PRO MIDWEEK MOTIVATION - Challenge Yourself

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about challenges... something winter running is full of and something that has a lot of people's motivation waning this time of year. But since winter training produces spring PR's, let's discuss how committing yourself to a group challenge can be just what you need to put some pep back in your step. So a challenge that I really enjoy doing and have done for many years is Taji100. This is a free challenge (believe it or not, although you can purchase the swag) where teams compete against one another and individuals within the teams push themselves harder than usual to complete 100 miles in the month of February to propel their team to the top of the ‘leaderboard’. The challenge stresses commitment, honor, and integrity while raising money for military veterans and promoting health and fitness. As you can see by the smiles on Angie and Rudy Betran's photo above (part of the TEAM RWB Fort Leonard Wood team), getting in those Taji miles doesn't have to be done at breakneck speed either. You can run or walk at your own pace and make it your mission to practice mindful gratitude as you do so, something that's also been proven to improve a person's motivation.

So if this has you wondering what the allure of the challenge is and how it came about, this is what their website had to say… the first Taji 100 was held at former Camp Taji, in Al Taji, Iraq, in February of 2010. The once-thriving American military base was located in a rural region approximately 20 miles north of Baghdad. During the Saddam years, the camp was an Iraqi Republican Guard base central to the production of chemical weapons. Camp Taji was heavily bombed during Operation Desert Fox, and came under American control in 2003. Captain Carole DiPardo, 211th Military Police Battalion, created the friendly competition for her fellow troops in Camp Taji with a simple goal: Run 100 miles during the month of February. Although DiPardo originally established the challenge to promote cardiovascular health and fitness, the run was also instrumental in helping stationed U.S. service members relieve stress and boredom during what were often long and tedious deployments. With nearly 300 registered runners and walkers its first year, the inaugural Taji 100 was a huge success. And it continues to grow!!! The idea of having something enjoyable to do in one of the coldest months of the year has been embraced by thousands of patriotic runners around the United States for more than a decade. That's what you get though when you combine free, fitness, friends, and fun. So join us! You'll have some miles to make up but it can be done! Did I tell you that they've added cycling, swimming, and rowing this year? Cross training can also be a great challenge!

If Taji isn't your thing though, there's a challenge out there with your name on it! Check out these OMRR runners (and Bass Pro Ambassador Heidi Thomas) in the photo. They got creative and did a women's only duathlon last weekend. They know that Bass Pro Marathon/half training will be here before they know it (begins in July) and they want to be ready!

But if neither of these challenges interests you, find one that will send your motivation soaring! Here are some free and fun ideas that come to my mind:

1. Set out to complete a 30 day run streak. That's at least one mile for 30 days.

2. Aspire to complete a 5k, 10k, half marathon, and a full marathon in 30 days. Enlist your family and friends to be your cheering squad and reward yourself at the completion of each distance with the reward getting bigger and better with the longer miles. Perhaps even use the challenge to raise money for a local organization in need. Helping others is always a great motivator!

3. Run a 5k a day for 30 days. 

4. Run naked (without a watch) for 30 days and concentrate on the experience rather than the time. Journal your thoughts on this. 

5. Leave the headphones at home for 30 days and take in the sounds around you. If you can, run in quiet places where you're likely to hear less traffic noise and more sounds of nature. Pause to listen to a bubbling brook or to listen to the sounds of the wind rustling the leaves. 

6. Practice mindful gratitude on your runs for 30 days. Spend each run counting your blessings and looking for new ones. Journal your thoughts on this one too. I guarantee that you’ll come out of this time period amazed at the many things you are now thankful for that you took for granted. 

7. Create a race bucket list (that includes Bass Pro and/or Dogwood Canyon of course) and sign up for a few runs in the future. Getting skin in the game will motivate you to keep training through all weather conditions. 

And there you have it friends. A strong spring is earned in the winter as the saying goes. So find your challenge, make a resolution to see it through, and then let it motivate you to keep getting out there and logging those miles. You'll be so glad you did!

Happy Running!

BASS PRO MIDWEEK MOTIVATION - The benefits of being Thankful

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something that will not only make you smile but will make you a better runner.... thanksgiving. And no, I'm not talking about the dinner that you'll be eating tomorrow, although I'm sure that will have you smiling as well. I'm talking about the act of expressing gratitude or thankfulness. 

So just how can gratitude make us better? To understand that, let's look at something interesting as reported by Positive Psychology. In a survey on gratitude in adult professionals, British psychologist and wellness expert Robert Holden found that 65 out of 100 people selected happiness over health, although they indicated that both were equally important for a good life. Holden, in his study, suggested that the roots of many psychopathological conditions like depression, anxiety, and stress are unhappiness.

Interesting right? The majority of people crave happiness over health. But guess what? They are strangely yoked together. The happier you are, the more willing you are to work on your health. And the healthier you are, the happier you are. See where I’m going with this?? So let's look at a few ways that cultivating a grateful heart and keeping a gratitude journal can give you both... something that will have you smiling as you log those miles. 

So what exactly is a gratitude journal? It’s simply a notebook of any kind where you write down the things you are grateful for. For instance, yesterday I wrote down... I am so thankful for a new day. I am so thankful for the priceless peace I have although I won’t run for a while to allow my body to fully heal. I’m thankful for a recumbent bike that will still allow me to move, to keep my endurance, and to clear my head. Movement is such a gift and I choose to be thankful for it today and every day the Lord will allow it. 

Did you just see what thanksgiving did? It kept my mind from focusing on what I couldn’t do to what I could do. It allowed me to be grateful for a recumbent bike that I have a love/hate relationship with. And while I continued to write down many more reasons that I have to be thankful, I urge you to start with at least five reasons. Why? Because just as in running, it may take a while to grow in this discipline. But I can assure you that it’s worth your time. Here are five reasons why...

1. Gratitude helps us function. For real.. consider this science. A growing body of research is showing that gratitude may be one of the most powerful ways of boosting happiness. A 2009 study from National Institutes of Health (NIH) has even found that our hypothalamus (the part of our brain that regulates several bodily functions) is activated when we feel gratitude or are kind to others. This means, essentially, gratitude helps us function.

2. Thankfulness makes us feel good. For real. When we feel grateful, we’re also rewarded with a hit of dopamine – a feel-good chemical. This encourages us to do it again and again, so once you start, it’s easy to keep the habit up.

3. Thankfulness takes our minds off our problems and places it on our blessings making us more resilient. And while I’m not saying that thankfulness will take away your problems, it will help you find the strength and wisdom to deal with them. Focusing on the positives in your life will keep you from sinking into despair and allow you to rise up when life kicks you in the shins. Does the saying, “Thank you sir, may I have another” come to mind?

4. Thanksgiving keeps envy at bay. And believe me, envy can sap your joy quicker than anything! To see what that looks like, let's take a look at Bob the runner. Bob gets injured and is told by his doctor that he must completely abstain from running for six weeks but is free to do strength training while healing.  Now consider these two scenarios....
- Bob looks around at his friends who are running and decides to do nothing but be jealous and sulk for the next month and a half. He starts to hate life and ends up losing a few friends and a job promotion because of his bad attitude--not to mention all of his endurance. 
- Bob decides to be grateful that he can still move and works on strengthening his weak quads, glutes and core. This makes Bob so happy that he volunteers at aid stations all over the state, starts a blog and a podcast, high-fives all the runners he sees, and comes back after six weeks with a ton of new friends and an ability to run better due to the increased strength he gained. See where I’m going with this?

5. Last but not least, gratitude allows you to break down walls. Okay so we’ve all “hit the wall” at least one time in our lives right? If you said no, I invite you to run a few marathons and you will. It’s the moment where you’re zapped of all strength, plagued by pain, and cursed by negative thoughts.... thoughts that will take you out if they aren’t changed very quickly. And this is how you change them... immediately begin focusing on the things you are grateful for and speak them out loud. ‘I am grateful for this beautiful view, I am grateful for the sidewalk, I am grateful for the sun, I am grateful for my legs, and even though they hurt, I know I can do this, etc.’ Do this for at least 15 minutes. By the time you’re done, the wall will be gone and you can press on. This is true in life and in running.

And this is where the gratitude journal comes into play. Every time you write down the things you have to be thankful for, the more thankful you are. And when thanksgiving becomes a part of who you are, you’re healthier, happier and all around better. And hey, if this practice of expressed and intentional gratitude doesn’t make run farther or faster, it will make you enjoy it more... which will make you a better runner in so many ways.

So there you have it friends. There are so many reasons to practice thanksgiving today. Take a moment to think about your blessings. Meditate on them. Then smile and write them down before you head outside for some fresh air, intentional movement, and some sunshine. Doing so will give you many more things to add to that gratitude journal.

Happy Thanksgiving and Happy Running!!

 

BASS PRO MIDWEEK MOTIVATION - Practice Gratitude While You Can

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about gratitude. This is a subject we've talked about before, since it helps us reach the finish line, but one that definitely bears repeating since it's so easy to take the good things in life (like the day we're given and the ability to run) for granted. 

That was something I was thinking about yesterday as I prepared to finish up my early morning run (while contemplating what to write for the BP blog) with some speed work at the quaint and quiet cemetery a few miles from my home. As I neared the graveyard, I noticed a large unleashed dog leisurely meandering around which caused me to slow down to discern whether the canine was aggressive (he wasn't). As I further surveyed the area, I saw that there were two other small dogs staying close to their owner, an older man whose eyes were fixed on a burial placard. I tried my best not to disturb the man but the canines alerted him to my presence, and he looked up and whistled softly for the pooches to come to his side. "I’m so sorry to have bothered you," I said as I approached him and stopped to pet one of the little pups that had excitedly broken the rules and run up to me. "Well hello there cutie," I uttered as I rubbed her sweet head. "That's Cinnamon," the man said. "She’s excited. She hasn't heard a woman's voice except my daughter's since my wife passed away in March." Holding back tears, I told him how truly sorry I was for his loss. "She would have been 60 this month," he shared. "I sure miss her. But I know I'll see her again." "I have no doubt about that," I replied smiling. After introducing ourselves and making a bit of small talk, I told my new friend John that I would be praying for him; something he thanked me for, before getting into his car and leaving. 

*After taking that photo, a quick internet search revealed that John and his newly deceased wife Christine had been married for nearly 40 years and had two children and several grandchildren.

As you can probably guess, this experience moved me to tears and reminded me that life is fleeting at best. No one knows when they will take their final breath, which means each day is a gift as is each run we are allowed to enjoy. Isn’t that a great reminder for all of us? 

So, now that we're reminded that we shouldn't take any of our days or runs for granted (not even those hard ones!), let's look at six ways we can practice an "attitude of gratitude… something that will actually make you and me a better runner! But let me remind you, developing this attitude takes time. According to science, it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. So hang in there knowing that this mind shift will do wonders for your running, your relationships with other people, and your mental state.  

So here we go! Here are six ways to cultivate an “attitude of gratitude”:

1. Turn it around. Each and every time you think or say something negative, turn it around! For instance, instead of saying, "Uggghhh. I have to get in that long run today," say "This is great! I get to do that long run today. I get to spend extended time enjoying nature." And how about replacing the thought of "How will I ever get through this training?" with "This training is going to get me to the finish line! I will be grateful for every step and every mile that gets me closer to my goal.”

2. Write it down. Keep a gratitude journal. Try it for 30 days. Be specific about what you are thankful for. Watch how your thoughts develop over time and how you find more and more things to be grateful for as this way of thinking becomes more natural.

3. Talk about it. Sharing what you are thankful for blesses others and inspires them to be thankful too, giving you one more thing to be thankful for! And there's just something about saying it out loud that makes a person realize how good life truly is.

4. Meditate on it. Whether you regularly meditate or not, take a break a few times each day to reflect on all the good things that are happening in your life. Even amidst the chaos, look for the good! You will find the more you do this, the more your mind will focus on your blessings rather than your burdens.

5. Express it. Find that person who made a difference in your life, and tell them thank you. Perhaps it was a coach, a teacher, a friend, a pastor or even a parent? Call them or write them. Expressing gratitude helps you grow it. And seeing or hearing the person's reaction to your appreciation for them will not only give them a reason to smile but will make you thankful that you told them, prompting you to smile too! And who isn't grateful for having a reason to smile?? Especially now. 

6. Hang around people who exhibit it. If you want to be thankful, get around people with that characteristic. Some people just bubble over with enthusiasm and gratitude for life no matter their circumstances. I once had a dear friend that literally never complained. Audra battled cancer for many years and was in and out of remission on several occasions. During this time she managed to train for and complete a few 5ks. She smiled through all of them! In fact, she was always smiling and always grateful for each day that she was given. And up until the day she lost her battle with cancer, she was grateful for every moment she had with her family. Audra most definitely had an attitude of gratitude and I was forever changed by being a witness of it. 

Need another few reasons to embark on embracing an attitude of gratitude? Well... gratitude will not only help you stay motivated to run, especially when it gets difficult, but it’s been proven that people who are continually grateful tend to:

• Expect that something good will always come out of any bad situation 
• Have stronger immune systems
• Have more energy
• Can smile and laugh in the face of adversity
• Cope with stress better
• Enjoy exercising regularly and are more apt to stick with it
• Love their work and love their lives
• Eat healthier 
• Sleep better
• Have more friends
• Look at problems as only temporary setbacks

And there you have it friends. If you have a heartbeat in your chest and air in your lungs today, you have everything you need to start practicing gratitude. Be thankful for these small things and then look at the world around you to see what else you have to smile about. I don't know about you, but a new sunrise, a good cup of morning coffee, and a training run in the great outdoors is something I'll be thankful for today, among a million other things, and I hope you will be too. So get out there and start counting your blessings. There's no better way to start the day! 

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!