When I began running fifteen years ago, it saved me. I laced up my shoes(probably not the kind of shoes for running) and ran my way through grief, disappointment, and hopelessness. The endorphins worked wonders, helping me process the pain while building physical endurance.
I trained for personal bests, pushing myself with intervals and hill sprints(which I hated, by the way). I ran my neighborhood, ran with my dog, trained for races, and prayed while I ran. My friends were amazed—not just that I ran, but by why I ran,
Running carried me through the death of my mom and through seasons of deep hurt in ministry. Sometimes, I ran and cried—it turns out that’s absolutely possible.
But then, life shifted.
After the pandemic, running didn’t feel the same. Whether because of grief or simply the changes in my body, I started noticing the difference. I began tripping and falling–my body was telling me it needed something different. I needed strength, not just endurance. So I turned to strength training, following a few YouTuber fitness experts. Then, in 2024, I discovered ruck walking. My son and husband had begun adding it to their workouts. At first, I thought it was a little extra, but while on break from running, I decided to try it.
It’s simple but powerful: you walk with a weighted backpack. It strengthens your shoulders, back, legs, and glutes—and it’s become a new metaphor for life.
You can find the various weight packs HERE.
What I’ve Learned About Strength:
- Running builds endurance, and resistance builds strength. Sometimes, you need to shift gears and meet your bodies they’re are.
- Carrying weight–forces you to stand taller, balance better, and grow stronger.
- Some weights are necessary. We cannot avoid burdens; it’s about learning to carry them with purpose.
Strength for Every Season of Life🌿
As we age, our approach to health has to evolve. What worked in one season won’t necessarily work in the next. Here’s a quick guide to building strength in the different decades:
🎧Your 20’s:
- Survive and thrive! Life is stressful—balancing work, bills, relationships, and figuring out who you are. Stress impacts your body more than you think, so start small: establish routines, move your body regularly, eat regularly, eat well, set boundaries, and prioritize moments when you power down with rest.
- You don’t need a lot of friends, just a few good ones.
- Stay connected to Jesus(John 15:5)
(Bonus tip: Pay your bills on time–your immune system will thank you later!😂)
🧘🏽♀️Your 30’s:
- If you become a parent, your routine will shift every time a new heartbeat joins the family. Give yourself grace when things don’t fall together quite as you thought.
- Evaluate circle: Begin to release those who drain your energy and embrace those who bring life.
- Identify your triggers and glimmers(what depletes you and restores you). [This is for any age 😁]
💃🏽Your 40’s and 50’s:
- This is where things get real. Hormones shift. Perimenopause and menopause symptoms may creep in. Let me tell you: most doctors aren’t ready for you, but you can be ready for yourself.
- Be your advocate. Research what your body needs—whether doctor visits, supplements, strength training, or a new routine. Change doctors if necessary. This is your time to take control.
- A great book is The Great Menopause Myth.
The Big Takeaway🎒
“And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. ” – Hebrews 12-1-2(NLT)
Whether running or ruck walking, I’ve learned this: some weights strengthen us. Not all weight is bad. Some burdens refine us, and prepare us for what’s ahead. Life is about learning when to pivot to something new, release the things that trip us up(fear, inadequacy, shame), and embrace the weights that build endurance and trust in a God who sees and loves us.
Wherever you are—running, walking, or resting–lean into the process. Carry what strengthens you, release what holds you back, and invite God to shape you in every step.
I hope you keep going. 🦋
