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Tips for Beginning Runners | OneChristianMan

When you first start running there are a few things that you will learn fairly quickly. Like, if your hamstring and calf muscles hurt after only a short distance you probably need to actually warm up and do a stretch before you start.

But there are some things that only experience can teach you. I hope this list will help each of you as you start running. Learn from my experience so you don’t have to learn the hard way.

Pace yourself

One of the biggest issues I had when I first started running was that I would start out too fast and tired myself out. My muscles and my lungs were not prepared for the fast pace. After I purchased a smart watch that allowed me to track my pace I was able to focus on running a longer duration.

The key starting out is to set a slow pace and just focus on how long you can run. Then build on that over a few weeks.

Once you start hitting a mile without walking, start adding about 10% distance per week. Focus on duration over distance and speed when starting out. A good couch to 5k plan will help.

Then after you reach the ability to Run 3 miles at a slow pace, then start running a little faster pace. If you were running a 12 minute mile speed to Pace up to about an 11.5 minute mile.

Once you can run a 5k at an average pace of under 10 minutes per mile. Then you can start thinking about your goals of increasing your distance or your speed. You will train differently based on your goal.

Be consistent

Pick certain days of the week when you’re going to do your runs then plan your diet based on the days you’re going to run.

Your body will get into a routine of replenishing and rebuilding your muscles if you stay consistent.

I try to run on Tuesdays, Thursdays and Sundays. Tuesday and Thursday are for my short runs where I work on speed. And then Sunday is my long run. I eat my big carb meal on Friday night (which is also date night).

Dress Appropriately

  • A headband is required if you are running over 2 miles and in temperatures over 60 degrees. Sweat will burn your eyes if you don’t.
  • Make sure you are wearing athletic socks, otherwise you will get blisters. I still get them occasionally. Don’t be cheap on the socks. Seriously.
  • Never wear long pants when the temperature is over 50 degrees fahrenheit if you plan to run more than 2 miles.
  • Never wear long sleeves over 60 degrees.
  • If you are running in temperatures under 50, wear long pants but thin. And wear two thin layers on top, not one thick layer. One layer should have long sleeves.
  • If you are running in temperatures under 45 degrees wear gloves and a heatgear type pants. And wear a head band and something around your neck for warmth and to protect your skin.
  • If you are running in temperatures under 40 degrees, you’ll want to add a third thin layer long sleeve shirt. And add some shorts or leggings to your pants. Put on chap stick and rub Aquaphor or similar product on your cheeks.
  • I ran my first half-marathon at 27 degrees fahrenheit and I dressed appropriately. But I saw others stripping off heavy sweatshirts. And some holding their non-gloved hands under their arms. At this temperature, wear a second headband over your nose and ears.

Get the Proper Footwear

Running is not the same as walking around the office. Once you start running, you are putting considerably more weight on your feet because of your momentum on foot plant and probably more steps than you usually walk in a day.

If you are going to be serious about running, go to a shoes store that can check your gate and arch for the proper supporting footwear. Preferably a shoe store that has a treadmill and camera set up to do slow motion analysis on your feet as you run. This is usually a free service at top notch running stores.

If you get the correct shoe it can eliminate the foot and shin pain that some people mistake as shin-splints. I can attest to this as can my wife. Don’t be cheap on shoes.

Hydration

Being hydrated does not happen only on run day. Proper hydration is an every day focus. However hydration for your long run should start two days prior with electrolytes and up to about two hours before your run.

Don’t drink large amounts of liquid within a couple hours before your long runs. If you do, you will have to urinate and that will break your pace and possibly destroy your chance at a Personal Record (PR) time. Believe me. Sips of water are fine, but no gulps.

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Taming the Flesh and Extending the Mission (My Journey to Physical Fitness)

Disciplining the body is one of the hardest things for people to do, especially for someone who is going through a life change like a new job, new baby, a financial decision and any number of life situations.

Yet disciplining our bodies and taiming our fleshly desires are a required step in our journey to spiritual maturity and a good physical state of health.

We all want to be able to work on our mission to spread the Gospel of Christ with vigor and energy until the day we die. Right?

Therefore do not let sin reign in your mortal body so that you obey its lusts, and do not go on presenting the members of your body to sin as instruments of unrighteousness; but present yourselves to God as those alive from the dead, and your members as instruments of righteousness to God. For sin shall not be master over you, for you are not under law but under grace.
Romans 6:12‭-‬14 NASB
https://bible.com/bible/100/rom.6.12-14.NASB

In our mission to share the Gospel we must often times remove the pole from our own eye before helping our neighbor remove the speck from his eye.

If we are struggling to tame our own fleshly desires, how can we help anyone else see a better way?

Guess what, you don’t have to be a pastor, full time preacher or evangelist to preach/teach others. And I don’t want to disqualify myself by allowing my fleshly desires to rule over me.

Though I will stumble Lord, help me not to fall. And if a fall is ever necessary for learning, Lord never let it be so. Let my body be used for your service until the day I meet you face to face.

but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.
1 Corinthians 9:27 NASB
https://bible.com/bible/100/1co.9.27.NASB

In full context this passage relates to sharing the Gospel with others where they are in life, but not partaking in the circumstance that they are in. We must exercise self-control.

I do all things for the sake of the gospel, so that I may become a fellow partaker of it. Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. Everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.
1 Corinthians 9:23‭-‬27 NASB
https://bible.com/bible/100/1co.9.23-27.NASB

For me, exercising self-control first started with my food addictions and stress behavior. Setting goals in the app MyFitnessPal was the best thing for me.

Then I hit a weight loss plateau after losing 30 pounds. Why? Because I was getting about 15% of my calories from sugary foods? (sweet tea)

Then I lost another 10 pounds after cutting out excessive sugar. I try to stay around 50 grams of sugar a day, but most days I am under that around 20 grams.

I felt great about my weight loss at that point. And my self-esteem and confidence were allowing me to be bolder in my sharing of the Gospel. Though I know my boldness should come from my faith and the Holy Spirit working in me, and it does. But a little self-confidence does not hurt. 

Then I hit another plateau. I knew at that point I would have to hit the gym. Which I didn’t want to do. Having to miss my lunch time to go change clothes and make my body hurt was not appealing. But then Eric joined my team. Eric runs marathons and also hits the weight room. So now I had a partner to teach me.

I started seeing body changes after about a month that motivated me tremendously. Then comes a goal, run a 5K. I hated running. Why would anyone want to run? I’ve hated it since high school.

Check.

Next goal, run a half marathon. Check. Run in under 2 hours. Check

But then I set myself another goal. Goals have to be achievable but not easy. My new goal was to prove I had abs. I’d never seen them, but I was sure they must exist. (March 2019 Update: They do exist at about 11% body fat and under)

I’m still working at this goal, because I’m not satisfied. But I press on.

But the ultimate goal is to extend and invigorate the mission I have to share the Gospel for as long as God has me in this flesh tent.

OneChristianMan Before and After 2012 – 2018

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Be Saved, It’s a Free Gift Included With Every New Belief in Jesus #JesusSaves

What should we believe to be saved? Jesus is the son of God and is also God, fully God but born also by the spirit in the form of a man. Jesus’ died as a sacrifice so that our sins could be forgiven if we believe in Him. Jesus rose from the grave and now He is with the Father awaiting the time appointed to return again one day to save those who believe. We are saved by believing, the fullness of this “saving” will be realized when we join Jesus upon His return or upon our bodily death.

What are we saved from? We are saved from eternal separation from God our creator and from eternal condemnation and punishment due to our sins. Our sins are forgiven when we believe in Jesus as our savior.

When you are saved you do not become so perfect that you never sin again in life, but know that Jesus still has you covered. You will still fail at times, that’s okay, repent and move on. Jesus will not leave you or forsake you.

You will still have struggles in life. The fact that sin is still in the world means that you and other people are not perfect, the Earth is not in the perfect state it was created in and we are not in Eden anymore. Bad stuff will happen. Pray before it happens, when it’s happening and after it happens. God has a plan, make sure you are taking part in it in the way you were meant to.

You will be persecuted for your beliefs. They crucified Jesus, they killed the apostles and are killing Christians in countries around the world. Why? Well, Satan thinks he has a plan. It hasn’t changed since the garden. Satan convinced Eve to sin by confusing her and telling her that she could be in control. Satan convinces people even now that they can be in control and he uses false religions and money to fool people just like he did Eve and Adam. Well, guess what, you can’t be in control. Only God is in control, and if you get on-board with God’s plan you’ll be part of something great in Heaven and on a new Earth. The things in this world are all temporary, no matter what Satan tries to say. Don’t give up eternity for a few years of worldly pleasure. Seriously, it’s not a good trade off.

“”For God so loved the world, that He gave His only begotten Son, that whoever believes in Him shall not perish, but have eternal life. For God did not send the Son into the world to judge the world,but that the world might be saved through Him. He who believes in Him is not judged; he who does not believe has been judged already, because he has not believed in the name of the only begotten Son of God. This is the judgment,that the Light has come into the world, and men loved the darkness rather than the Light, for their deeds were evil. For everyone who does evil hates the Light, and does not come to the Light for fear that his deeds will be exposed. But he who practices the truth comes to the Light, so that his deeds may be manifested as having been wrought in God.””

John 3:16-21

“This Jesus God raised up again, to which we are all witnesses. Therefore having been exalted to the right hand of God, and having received from the Father the promise of the Holy Spirit, He has poured forth this which you both see and hear. Therefore let all the house of Israel know for certain that God has made Him both Lord and Christ-this Jesus whom you crucified.”

Peter said to them, “Repent, and each of you be baptized in the name of Jesus Christ for the forgiveness of your sins; and you will receive the gift of the Holy Spirit. For the promise is for you and your children and for all who are far off, as many as the Lord our God will call to Himself.” And with many other words he solemnly testified and kept on exhorting them, saying, “Be saved from this perverse generation!”

Acts 2:22-40 NASB

“But as many as received Him, to them He gave the right to become children of God, even to those who believe in His name,”

John 1:12