How to Read the Bible & The Best Strength Exercises for Runners

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Welcome to One Day Out, a weekly newsletter to help deepen your faith, enhance your health, and guide you in pursuing a purpose-filled life.

Today’s Snapshot:

• The quiet place

• Thrive in your running journey

• New updates to the Upspace app

Opening Prayer

Lord, thank you for Your word. Thank you for your provisions so that we don’t have to try to figure things out on our own, and can instead turn to you for guidance. Help me trust and surrender to Your plan for my life and equip me with the wisdom and courage to live boldly for Your glory.

The Quiet Place

Our purpose in this life is to know Christ and to obey Him.

How do we strengthen our relationship with Jesus? By spending time with Him.

I have been guilty of making the lame excuse that “I don’t have time” to read the Bible because I am too “busy,” or, I would passively listen to it on my morning walks to check the box.

Mark 1:35 convicted me that the reason I wasn’t growing in my faith the way I wanted was because I was not giving the effort and intention to be in His word.

Jesus, who was fully God AND fully man, escaped to a quiet place daily to spend time with the Father.

He also did it early in the morning, which is important to remember. I’m less likely to read my Bible and be fully immersed in it late in the day vs. the morning.

For the first 45 minutes to an hour of my day, I start my day with the Lord:

• Reading His word at the same place at (roughly) the same time each morning

• Highlighting and underlining Scriptures that stick out to me or I want to dive deeper into

• Taking notes and reflecting on what I read and how I can use it to be a better disciple

• Being silent and worshipping Him

• Asking Him for help and guidance, and bringing prayer requests to Him

This is what my quiet time looks like now, but it didn’t always look this way.

The most important thing is to get started and stay consistent. Committing to more than you can realistically do makes you less likely to follow through.

If you desire a deeper relationship with Christ, quiet time is a non-negotiable.

3 Exercises ALL Runners Should be Doing

If you have dealt with shin splints, runner’s knee, plantar fasciitis, IT band syndrome, or any other common running injury, then this is for you.

Running should NOT be painful.

Most running injuries occur due to several reasons, such as underfueling, overtraining, and neglecting proper strength training.

Even the top runners in the world lift weights to help prevent injuries and enhance performance.

Here are 3 exercises that should be a staple for every runner:

• Squat variation - (barbell back/front squat, kettlebell goblet squat, band-assisted squat)

  • Squats target the quads, glutes, hamstrings, and calves, which are crucial for running. Strengthening these muscles helps maintain proper form and reduces the risk of overuse injuries.

• Lunge variation - (walking lunges, forward lunges, reverse lunges, side lunges, etc.)

  • Runners often develop muscle imbalances due to the repetitive motion of running. Lunge variations, particularly single-leg lunges like reverse lunges or walking lunges, help correct these imbalances by working each leg independently, which reduces the likelihood of injury.

• Hinge variation - (deadlifts, RDL, kettlebell swings, good mornings, etc.)

  • Most runners are dominant in the quads and weaker in the hamstrings, leading to muscle imbalances that can cause injury. Hinge exercises specifically target the hamstrings and glutes, helping to balance the strength between the front and back of the body, and reducing the risk of overuse injuries.

I’d recommend adding these to your strength routine 1-2x/week and tracking your progress to see your strength improve. I am also confident you will start to see those nagging injuries vanish.

The One-Stop-Shop for Health & Wellness Content

Three weeks ago we launched the Upspace app- the Spotify for Health.

Our mission is to boost the collective health of the human race, so we built a platform where you can find workouts, recipes, routines, guides, and other health content all in one place to help you thrive on your journey.

BIG NEWS!

We are giving FREE access to the platform for EVERYONE until September 1! After that, it will be $12.99/month.

There’s no better time to start taking back your health than right this moment.

If you want to take action and access to content from some of the top creators in the health and wellness industry, you can get free access here.

Closing Prayer

Lord, I thank you for being my rock. Deliver me from any self-limiting beliefs that are holding me back from walking fully in alignment with the plans you have for me. I pray that you continue to fill me with your Spirit so I can continue the Great Commission and make more disciples and advance your Kingdom.

Amen.

Know others who want to grow in their faith, optimize their health, and live a biblically sound life according to God’s word? Share this and let’s grow His Kingdom!

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