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Running with Roots

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Cross Training for Trail Runners

April 28, 2021

Pilates for Runners: Is It Worth It?

runningwithroots

Happy Global Running Day! 🏃🏻‍♀️ I at

Happy Global Running Day! 🏃🏻‍♀️

I attempted a trail run with my boys and our Journey girl, but it didn’t go so smoothly, thanks to the biting horseflies and a pooped-out pup. 🐶 I guess I won’t be taking this crew on anymore 10am summer runs. 🤪

How about you? Did you get to run today?

DO YOU FOAM ROLL? I'm tellin' ya - foam rolling h

DO YOU FOAM ROLL?

I'm tellin' ya - foam rolling has been a game-changer for me! But you shouldn't only listen to my "experience of 1" 😉

While it isn't a magic bullet for whatever ails you, numerous studies have demonstrated the effectiveness of SMR (self-myofascial release) via foam rolling in decreasing an athlete's recovery time and improving range of motion (among other things!).

Foam rolling is...
👉🏻 Convenient
👉🏻 Affordable
👉🏻 Easy to perform
👉🏻 Time-efficient

If you want to learn more about foam rolling - including HOW to foam roll the major muscle groups in your lower extremities (with videos 🙈) - check out my latest blog post (link in bio)!

Anyone else have this problem? 🙋🏻‍♀️

Anyone else have this problem? 🙋🏻‍♀️

I was on high alert for some reason today. Two encounters with REAL snakes and two FAUX. If anyone saw me, they probably thought I was batty, jumping and yelping. 🤣

But hey, at least I scared away the real ones! 🤷🏻‍♀️

Does running make you JUMP for JOY? 🎉 If I’

Does running make you JUMP for JOY? 🎉

If I’m being completely honest, I can’t say that it does for me 100% of the time. 🥴

But, for the most part, I DO love to run and am so thankful for the ability to do so.

Lately, I’ve been asking myself the question, “WHY do I love to run?” While there are some worldly reasons I enjoy running, it really makes me “jump for joy” because of the way it impacts my Christian walk.

🏃🏻‍♀️ I run because it draws me into the very presence of God.

🏃🏻‍♀️ I run because it stirs my affections for God and allows me to enjoy him more.

🏃🏻‍♀️ I run because it connects me to other women from all walks of life.

🏃🏻‍♀️ I run because it keeps my body fit to be able to serve others.

If any of this resonates with you, be sure to check out my latest post on runningwithroots.com (link in bio), where I unpack each of these reasons. 👆🏻

Then tell us - what’s one reason you run?

Your PR won’t matter in eternity… As I wrap u

Your PR won’t matter in eternity…

As I wrap up a blog post about a Biblical view of training and racing, this thought has been stuck in my head. How often do we place so much emphasis on a race result? My guess is it’s far more than we should.

Now hear me out. I’m NOT saying it’s wrong to celebrate a PR. We SHOULD recognize these achievements, ultimately giving thanks to the One who made them possible.

But, the reality is that your PR - or your recent podium finish, or how many 5Ks you’ve raced, or the fact that you missed a BQ, or how many miles you ran last month, or how many times you’ve beat this person or that, or how awful your most recent race experience was - is TEMPORARY.

Eternally speaking, these things just aren’t going to matter.

If that’s the case, should we just throw in the towel and give up on racing all together?

At the end of the day, that’s between you and the Lord. But I don’t think it has to be that way. Instead, you may just need to refocus your priorities and your mindset when it comes to racing.

Here are a few questions to ask yourself (speaking to myself here too, of course)…

❓Am I attempting to glorify God or myself through my race result?
❓Am I giving Him thanks or am I making it look like my performance was all due to my effort and hard work?
❓Am I willing to set aside the goal of a PR in order to help another runner in need during a race?
❓Am I honoring God in the way that I respond to a “bad” race, or am I visibly angry and complaining about it on social media?
❓Am I building up and encouraging others and leading them closer to Jesus through my training and racing?

“If then you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on the earth.”
📖 Colossians 3:1-2

So, I’m just dropping in to say HI! 👋🏻

I’m still here. 😀

Still running. Still blogging about running. Just really needed to take a break from social media.

Sure, I pop on from time to time to check messages and do a quickie scroll, but I find myself needing to get off quickly.

While I realize social media is an important tool to grow my business, there are a few things that give me reason to pause and reassess why I’m on a given platform to begin with.

👉 When I feel like what I see is turning my thoughts inward and causing me to focus too much on myself…

👉 When I feel like I have to be a slave to the algorithm - keeping up daily with Stories, in-feed posts, and learning how to create the dreaded Reels 😱 - just to see growth…

👉 When I find myself mindlessly scrolling instead of tending to my household responsibilities or engaging with my family…

👉 When I become aware that the content I consume via social media is changing me to look more like the world and less like Christ…

All of these things are red flags for me - signs that I need to step back or take a break.

Because, at the end of the day, I want to be a woman who uses the tools and abilities (whether for my business or in life) that God has given me for HIS glory, and not my own.

I’m wondering if the 10 or so of you who will actually see this (thanks IG algorithm 🤪) can relate at all?

Do you struggle with finding the motivation to run

Do you struggle with finding the motivation to run?

Total honesty here - at times, I sure do! 🙋🏻‍♀️

Lack of motivation is nothing to be ashamed of. Even seasoned runners experience it.

Which of these tips do you think would help you the most when you don’t feel like running?

If you’ve been on the hunt for a hydration vest,

What hobbies do you have, other than running? Hit

What hobbies do you have, other than running?

Hit me with all the EMOJIS and let’s see if we can figure out what you mean. 😃

Bonus points if you can make sense of mine 👇🏻🤣

👨‍👩‍👦‍👦📚🦮👩‍💻🙆🏻‍♀️🖱🏡

"Therefore, since we are surrounded by so great a

"Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God."
📖 Hebrews 12:1-2

If you strapped on a weighted vest for your next race, do you think it would be harder or easier for you to get to the finish line?

I know that's a rhetorical question, but think about this - the Christian life is a race (more of an Ultramarathon than a 5K, but a race, nonetheless).

Excess baggage (like legalism, or perfectionism, or even stretching ourselves thin with commitments) and sin weigh us down. They ensnare us and keep us from running the "race" well.

Thankfully, we have not only the pioneers of faith from Hebrews 11 to look at as an example, but we have someone far better. We have Jesus, the author and perfecter of our faith.

I don't know what weight or sin might be holding you back in your spiritual life but, whatever it is, LAY IT ASIDE. Strip it off.

And, just like you would put your eyes in front of you and not on your feet or on someone running next to you in a race, put your eyes on Christ.

HE is our perfect example.

ARE YOU GUILTY OF MAKING ANY OF THESE BEGINNER TRA

ARE YOU GUILTY OF MAKING ANY OF THESE BEGINNER TRAIL RUNNING MISTAKES?

I know I was when I first got on the trails! 🙋🏻‍♀️ Thankfully, most of them are pretty easy to avoid. 😅

❌ MISTAKE #1: Worrying about pace (hint: you will VERY likely be slower on the trail than on the road)

✔️ How to avoid this mistake: Try ignoring your watch (or, better yet, leave it at home!) and focus on EFFORT instead of PACE on the trails.

❌ MISTAKE #2: Leaving water (or electrolytes or fuel) at home

✔️ How to avoid this mistake: BRING WATER! Also, don’t forget to pack some kind of snack/fueling item in case you get lost and end up out for longer than you planned. If it’s going to be hot, add electrolytes to replenish what you lose through extra sweat.

❌ MISTAKE #3: Not knowing where you’re going (this can be a safety issue!)

✔️ How to avoid this mistake: Plan out your route beforehand. Use an app like #alltrailsapp to help you.

❌ MISTAKE #4: Not telling someone where you’re going (another safety issue)

✔️ How to avoid this mistake: Tell a friend or family member where you’re going and how long you plan to be there. You can even send a quick photo of what you’re wearing, just in case.

❌ MISTAKE #5: Zoning out on the run

✔️ How to avoid this mistake: It seems obvious but, if you don’t want to run into a tree, stay alert and pay attention. Keep your gaze on the terrain in front of you, listen and watch out for bikers, and leave the headphones at home, especially if you’re on a new route.

❌ MISTAKE #6: Wearing the wrong shoes

✔️ How to avoid this mistake: For many wide, flat trails, regular road shoes will do. But, if you’re on singletrack or your have to look down to find your footing (due to rocks, roots, or changes in elevation), wear shoes specifically designed for trail running.

❌ MISTAKE #7: Not picking up your feet (hello, tripping!)

✔️ How to avoid this mistake: Self-explanatory. Pick up your feet. 😜. Also, focus on taking smaller steps instead of larger strides. You’ll reduce the likelihood of slipping by keeping your center of gravity over your feet.

How about you? Which of these have you been guilty of?

Tell us in the comments below! 👇🏻

Did you know one of the most important keys to mak

Did you know one of the most important keys to making progress as a runner boils down to one little word?

CONSISTENCY.

I know, not the most exciting topic. Kinda mundane, actually.

But it’s true. The benefits of running accumulate over months and years of CONSISTENT training.

👉 If you only run for a few months at a time with long breaks in between, you’re probably going to feel like you’re not getting anywhere.
👉 But if you keep showing up and putting the work in, running smartly - week after week, month after month, year after year - you just might surprise yourself with the results.

🏃‍♀️Beginners, if you’re just getting started, now’s the time to embrace the consistency mindset. If you want to learn more about this and other new runner tips, check out the link in my bio and click on “latest blog post.” I also have a FREE 8 Week 5K Training Plan (for Beginners) that you can grab so you can start accumulating the benefits of running today!

#embraceconsistency #beginnerrunning #beginningrunnertips #beginnerrunners #newbierunner #beginningrunner #newrunners #runblogger #runningtips #runningblogger #runningwithroots #beginnerrunner #runningmotivation #runnersofinsta #runnersofinstagram #runningtips #tipsforrunners

LONG LIVE THE LONG RUN 🏃🏻‍♀️ Thanks

LONG LIVE THE LONG RUN 🏃🏻‍♀️

Thanks to a minor injury, I’ve had to cut way back on my mileage lately. 😕

The thing I’m missing the most?

My long runs!

🏃🏻‍♀️Long runs (usually considered about an hour or more) are an important component of a runner’s training schedule. Yes, they can be beneficial even if you’re training for a 5k!

Most experts agree that the long run should make up around 20-30% of a runner’s weekly mileage.

————————————

Benefits of running long:

✅ Boosts overall endurance through different physiological adaptations:

1️⃣ Muscles, ligaments, and tendons in legs become stronger
2️⃣ Heart muscle is strengthened, which results in a lower resting heart rate and larger stroke volume
3️⃣ Expansion of capillary networks, which allows more oxygen to be delivered to working muscles

✅ Helps you get faster since, with increased endurance thanks to 👆🏻, you’ll be able to hold a given pace for a longer period of time

✅ Builds mental stamina

✅ Burns fat as fuel

❓What’s your favorite long run benefit?

#longrun #longrunday #runnertips #beginningrunner #beginnerrunning #beginningrunnertips #beginnerrunners #beginnerrunnertips #newbierunner #newrunners #runblogger #runningtips #runningblogger #benefitsofthelongrun

HOW LONG HAVE YOU BEEN RUNNING? Tell me in the co

HOW LONG HAVE YOU BEEN RUNNING?

Tell me in the comments below. 👇🏻

I'll go first. 💛

Wherever you are on your running journey...celebrate it!

#RunMotivation #RunningInspiration #OneMoreMile #JustRun #GoRun #GoForARun #KeepRunning #OneRunStronger #RunHappy #HappyRunner #RunFurther #RunMore #RunAnyway #RunLikeAGirl #WomensRunningCommunity #InspiringWomenRunners #runnersofinstagram #runningcommunity #instarun #runnerslife #runlife #beginningrunner #runblogger #runningblogger

The heart of man plans his way, but the Lord estab

The heart of man plans his way, but the Lord establishes his steps.
Proverbs 16:9

I talked a lot about planning and goal setting in a recent blog post but, if you're a believer, then you know that everything doesn't always go "according to plan."

We can set all the SMART goals we want, and make detailed plans for how we're going to achieve them but, ultimately, it's God who directs our steps.

He can see infinitely more than we can and knows how to "adjust" our plans according to His good and perfect will. For our good and for HIS glory.

➡️ Maybe that looks like a change in your work schedule, leaving you to wake up earlier in order to have time to run.
➡️ Maybe it looks like a kiddo waking you up in the middle of the night, sick, causing you to miss a workout to tend to more important matters the next day.
➡️ Or maybe it looks like an injury popping up because you've obsessed about running so much that you've made it an idol and you haven't allowed time for proper recovery.

We won't always see or understand the "why" behind God's intervening, but we CAN trust that it's all within His sovereign, loving care.

So this year, will you commit your goals and plans to the Lord and trust Him with the outcome?

HAVE YOU SET ANY RUNNING GOALS FOR 2022? 🗓 If

HAVE YOU SET ANY RUNNING GOALS FOR 2022?

🗓 If you missed jumping on the January 1st bandwagon, it's not too late. Gosh, you can set goals at ANY time! But the beginning of the year sure is perfect to start something fresh.

When creating your running goals (or any goals, for that matter 🤓), use the acronym "SMART" as a guide to help you write more achievable, actionable goals.

🎯 SMART Goals are simply ones that are:

➡️ Specific
➡️ Measurable
➡️ Attainable
➡️ Relevant (and Realistic)
➡️ Time-bound

👈 SWIPE for added info, and then head on over to the blog to learn even more about creating SMART running goals AND to download your FREE Goal Setting Worksheet (link in bio)!

Who’s looking forward to a new year?! 🙋🏻‍♀️

I always enjoy looking back at the past year and considering all I have to be thankful for.

But I’m excited to see what God is going to do in 2022 and to tackle some new goals.

How about you? What are you looking forward to in the New Year?

And the Word became flesh and dwelt among us, and

And the Word became flesh and dwelt among us, and we have seen his glory, glory as of the only Son from the Father, full of grace and truth.
‭‭📖John‬ ‭1:14‬

Merry Christmas, from our family to yours. 🎁🎄

Do you use Garmin Connect to plan your run workout

Do you use Garmin Connect to plan your run workouts?

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