stride april 2016

COMPLIMENTARY APRIL 2016

Summer Race Schedule Workout of the MontH RUNNING SHOES 101

26WHAT YOU NEED TO KNOW ABOUT THIS YEAR’S FARGO MARATHON

5MEET THE editor

[email protected] @fargoandrew Feel free to reach out with any story ideas you may have.

editor

WHY WE LOVE THE FARGO MARATHON

REASONSFIVE

Andrew Jason is the editor of Stride and has run three full marathons and close to a dozen half marathons.

This magazine is dedicated to it. We’re running it. We’re cheering on the participants. We love the Fargo Marathon and we don’t care who knows. Here’s why we want to tell the world.

* * *

1. It’s more than just a marathon.The Fargo Marathon is more than just a race. Well, to be honest, it’s about six different races, but it’s more than just those races. The Fargo Marathon is an exciting weekend full of events for runners, spectators and people just looking for a good time. From the expo to the 27th mile pub crawl, we encourage you to get out there and check it all out. 2. It’s fast, flat and easy.Okay, maybe no marathon is technically easy, but for a marathon, this is about as good as it can get. Throughout the whole race, you’re going to have an

elevation change of about 33 feet. If you’re looking to PR (personal record) a race, this is the one to do it. 3. They care about our community.Mark and Sue Knutson, the organizers of the Fargo Marathon, truly care about our community. This is evident by the fact that the Fargo Marathon, which is technically a nonprofit, has raised thousands of dollars for charity. In fact, this year’s 5K is dedicated to the heroes in our community. Read more about this on page nine.

4. We get to eat… a lot.Since Fargo-Moorhead has more than 300 restaurants, the Fargo Marathon is the perfect excuse to carbo load. Whether it’s the trio platter from Altony’s or the penne Gorgonzola from Toscana, there are plenty of delicious options to load up on pasta. 5. It’s the perfect excuse to be the best you.Running a marathon isn’t for the faint of heart, but for those select few who are crazy enough to do it, we salute you. What better way to get out there, become healthier, check something off your bucket list and support the community? We’ll see you at the finish line.

2 Stride • April 2016

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contents

8 26 Facts for 26 MilesWe give you the 26 things you must know to finish your best Fargo Marathon yet.

6 Fit Life in FargoContributor Ashley Sornsin tells us how to look our best with these great workout outfits from local stores.

36 Race to the FinishMake this summer your healthiest yet by competing in these races around the region.

41 Running is Better TogetherLet’s face it, running is best when you’re with somebody. Try out these different running groups around town.

42 Workout of the MonthGet in shape with this fun and unique workout.

32 A Look Back at Last Year’s Marathon34 Running Shoes 10146 Thoughts from a first-time marathoner

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Stride is published two times a year and is free. Copies are available at more than 500 Fargo-Moorhead locations and digitally at fargomonthly.com.

APRIL 2016Publisher

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Joe Kerlin, Erica Rapp

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Mitch Rapp

ASICS LITE SHOW HALF ZIP (WOMEN’S) While we wait for the days to get longer in Fargo, this top offers the highest visible protection and is perfect for running outside. You can see in the photo when using a flash (this is what happens when car lights reflect off this new fabric), it offers extreme visibility. It’s definitely stylish enough to wear after your workout, so you get multiple uses from this great top.

Beyond Runninggobeyondrunning.com516 Broadway N, Fargo

Under Armour Fly-By Printed Leggings (Women’s)

Move over black leggings, printed leggings just keep getting better.

Functional, fashionable and comfortable, there’s no question

these can take you from the studio to the street. You can catch a group fitness class and wear tennis shoes

and head downtown afterward to grab lunch at one of Fargo’s hot

new places by throwing on some tall black boots.

SCHEELSscheels.com

505 Center Ave., Moorhead1551 45th St. SW, Fargo

Under Armour Sportstyle Jogger Pants (Men’s) Believe it or not, jogger pants are all the rage these days. This may be a bit fashion forward for some Fargoans, but it’s definitely a style on the rise. I’d like to bet this style is the equivalent to women wearing yoga pants/leggings not just in the gym, but also in everyday fashion. These UA joggers are technical enough for intense workouts, yet stylish to wear all day.

SCHEELSscheels.com505 Center Ave., Moorhead1551 45th St. SW, FargoW

ellness has become an increased area of focus and local area businesses are supporting this “new” lifestyle choice.

The fit life in Fargo exists and the importance of this lifestyle is on the rise. Living a healthy and fit life is a choice we, as consumers, have the option to make. Having a healthy and fit community that enables this lifestyle supports and encourages success.

This month, I stopped by a couple local retailers, Beyond Running and SCHEELS, to see what’s in store for the latest and greatest must-have products. As we gear up for spring, more and more people will kick up their fitness aspirations inside the gym and many will venture outside and hit the streets to get in a workout. I picked out a few great new products you can find right here in Fargo that will encourage you to live the fit life.

By Ashley SornsinPhotos by Paul Flessland

FIT LIFEIN FARGO

THE

WITH ASHLEY SORNSIN

fyi


Asics Lite Show Storm Shelter Jacket (Men’s)This jacket offers protection from the outdoors, A.K.A. the Fargo wind, while giving ultimate visibility to keep you safe while getting your workout in. All the while, it’s a great jacket that’s practical and stylish.


Blender Bottle ProStakThis is probably one of the best

accessories and is a top pick of mine. Whether you’re in the gym or just on

the go, this 22-ounce capacity blender bottle will help you stay hydrated. The two attachable jars are handy

for protein powder and, because it’s important to keep your nutrition in

check, this keeps you prepared.

SCHEELSscheels.com

505 Center Ave., Moorhead1551 45th St. SW, Fargo

Nike Zoom Pegasus 32 Flash Shoes (Women’s and Men’s) These lightweight shoes are sure to help you hit

those PRs as you prepare to log more miles. Available for both men and women, this

is another ultra reflective item that’s fashionable, yet very practical. Best yet, it will keep you safe and visible

on the road while getting your workout in outdoors.


fyi

**Non-reflective appearance



About Ashley SornsinAshley Sornsin is a local health, fitness and wellness coach. Her passion is helping others by inspiring, motivating and encouraging them to live a fit and healthy lifestyle. She works as a coach with many clients, both online and in person, to help them reach their goals. In addition, she teaches group fitness classes at the YMCA of Cass and Clay Counties, writes health and fitness articles for local magazines, appears on local TV as a fitness expert, provides social media content, where she shares her life candidly (follow her Facebook and Instagram pages)and has recently started her own business venture called, ‘EAT LIVE BE BUFF’ – check out her website for more information.

eatlivebebuff.com

7

26 FACTS FOR 26 MILES


26 miles. 26 tips to making the most of the Fargo Marathon.


The pain. The glory. The bleeding nipples. You will experience it all while running the Fargo Marathon. So, whether you’re doing all 26.2 miles or just walking the 5K, we present you with our comprehensive guide of things to know about the Fargo Marathon.

9

Make sure you’re on time for your race. (That would certainly be embarrassing if you missed your race.)

Wednesday, May 18 from 4-8 p.m. Youth Run Packet Pickup and RegistrationFargodome

Thursday, May 1912 p.m. – Swanson Products Health and Fitness Expo begins5:30 p.m. – Youth Run participant line-up6:30 p.m. – 1/2 mile youth run start7 p.m. – 1-mile youth run start

Friday, May 2010 a.m. – Swanson Products Health and Fitness Expo opens6:30 p.m. – 5K Run/Walk begins

Saturday, May 216 a.m. – Begin line-up7 a.m. – Starting line announcements7:20 a.m. – National anthem, invocation, dignitaries7:30 a.m. – Full marathon and relay start7:45 a.m. – Half marathon start8:00 a.m. – 10K start2 p.m. 27th mile Downtown pub crawl6 p.m. – Outdoor live band concert on NP Avenue

THE DETAILS


DOWN TO


5K Hero Run3

Think of this year’s 5K run as a community celebration. The 5K Hero Run is an event that will honor heroes ranging from firemen, EMTs, military, heck, even teachers. 5K runners will be able to donate to the cause. Fargo Marathon Director Mark Knutson and the rest of the team planned this as a way to bring the community together in honor of fallen officer Jason Moszer.

Kids race2 The Fargo Marathon hosts one of the world’s largest kids races. More than 2,600 kids participated last year in the half mile or mile run. TNT Fitness will be getting the kids pumped up for this event. It is open for any kids 12 and under. Here’s what you need to know.

• The event is completely secure. The kids are corralled in so your child is completely safe. Parents/guardians will need to present a matching bib number with the child. • The race is on Thursday, May 19 and line-up begins at 5:30 p.m.• Parents/guardians are welcome to run with their child. • Registration is $10.


11

If you’re looking for the newest in gear, equipment or nutrition, the Health and Fitness Expo is your one stop shop. More than 60 vendors will be lining the floor of the Fargodome and more than 30,000 people walked through the expo last year. We definitely recommend you check out Swanson Health’s booth for tons of free nutrition goodies. This year’s event is sponsored by Essentia.


On Running Goodies

Stock Up4expo


5MARK ALLEN

Every year, the Fargo Marathon hosts some great speakers. This year is no different with Iron Man sensation Mark Allen. He is a six-time Hawaii Ironman World Champion and the 10-time undefeated champion of the Nice International Triathlon. He accomplished this without a coach, running more than 15,000 miles each year. He now acts as a triathlete coach. He will be speaking at 4 p.m. on Friday, May 20.


13

CARBO LOAD6

With more than 300 restaurants in the area, Fargo-Moorhead has some great options to get your pasta fix. These are some of our top picks. Make sure you check out fargomoorhead.org for a listing of all the restaurants in town.

With hearty portions, nice décor and great prices, Altony’s is the perfect carbo-loading destination. Thursday nights, they have all you can eat spaghetti for $9.95 so you can stock up the night before the 5K. altonysitalian.com3102 U.S. Hwy. 10, Moorhead

Chef Mirco Morganti is from Lucca, Italy, which means this is as authentic as you can get. Located in the heart of Downtown Fargo, Toscana offers an elegant and fancy dining experience. toscanadowntown.com202 Broadway N, Fargo

The old classic: spaghetti and meatballs. Old Broadway’s housemade marinara is served with half-pound meatballs and served with a side of garlic toast. This is just one of a handful of pasta dishes that are great for carbo-loading. theoldbroadway.com22 Broadway N, Fargo

altony’s

LASAGNA

SHRIMP ALFREDO

OLD BROADWAY

TOSCANA

SPAGHETTI




WHERE YOU’RE GOING TO RUN


Thanks to the lack of flooding, the marathon hasn’t had to make any changes to their route. Knutson believes this is one of the best courses they’ve had. Runners of the full marathon will go through every campus but NDSU and, for a change, will be running along the river path. They will go over the pedestrian bridge in Oak Grove and run along the Moorhead side passing through MSUM and Concordia.


17

LOOK GOOD, RUN GOOD8 Catch up on some the newest and best gear available right here in town.

Nike “Faster Than Your Average” Tank topStay cool and look cool in this fashionable tank top that features Nike’s Dri-FIT fabric that wicks away moisture. $34.99Fargo Running Companyfargorunningcompany.com

Honey Stinger SnacksThese organic and delicious gels and snacks made from real honey will provide the right amount of energy for your next run.Energy gels – $2, Honey waffle – $1.39Beyond Runninggobeyondrunning.com

Body Glide For HerTry running a race without anti-chafing and you’ll find out why you need this moisturizing balm that is perfect for any area sensitive to rubbing. $7.99Fargo Running Companyfargorunningcompany.com



Nike Men’s Dri-Fit Tailwind Running GlovesAlso available in women’s, these gloves will protect you from those brutal Fargo winds. Trust us, you’ll appreciate these gloves on those early morning runs. $21.99Fargo Running Companyfargorunningcompany.com

Patagonia Lightweight Hip PackPatagonia gets into running gear with this lightweight pack that holds a surprisingly large amount of supplies. $29Beyond Runninggobeyondrunning.com

Patagonia Duckbill CapThis is the most breathable cap you’ll find on the market. Lightweight and affordable, this is a great cap for a full marathon. $29Beyond Runninggobeyondrunning.com

Nike Max Outdoor SunglassesThese sunglasses will stay firmly on your head, even in the sweatiest of conditions, while protecting your eyes from the sun and wind. $89Fargo Running Companyfargorunningcompany.com


19

DANCE9After all that work, you need to celebrate. Make sure you hit up all the fun happening in Downtown Fargo.

The band Pop Rocks will be performing outside of the Old Broadway from 8 to 11 p.m. on the Saturday of the Marathon.

SOMEBODY OUT10Need a little extra motivation to complete the race? Why not help out a charity while checking off running a marathon from your bucket list? The Fargo Marathon allows runners to either create a team with friends or donate to a charity. With charities ranging from the American Diabetes Association to the Red River Children’s Advocacy Center, there is a charity for everyone.

To get involved with this, go to crowdrise.com/fargomarathon2016.

HELP


THE NIGHT AWAY


Dog RunThis is really a six-legged race. Now, your dog can participate in the action of the Fargo Marathon. For $30, you and your dog can run in this two-mile fun run. Your dog must be old enough to be around other dogs, do well on a leash and have their vaccinations up to date. Go to fargomarathon.com/furgo.html for more information.

NUTRI SOURCE

11FurGo

HELP OUT

ROCK ON WHILE RUNNING

12

13 Once again, the Fargo Marathon is going to be lining the streets of Fargo-Moorhead with local bands. For the last several years, more than 40 bands have played along the route of the various races. These bands act as a way to encourage and motivate the runners. You might not even need headphones during the race.

The Fargo Marathon offers a great way for your charity organization to make some extra cash. According to Knutson, traffic control is one of their biggest volunteer jobs. If your organization volunteers their time, the Fargo Marathon will make a donation to your group. However, there are a variety of other volunteer needs. You can learn more at fargomarathon.com/Volunteer.html.

Other volunteer needs:Airport Greeter5K Registration

Volunteer Check InFargodome CleanupAnd more...

THE FARGO MARATHON



RUNNING SONGS

We all have that one song that keeps us going. We polled the employees of Spotlight Media, the parent company of Stride, and Fargo Marathon Directors Mark and Sue Knutson to ask them what their favorite workout song. Feel free to add these to your playlist.

“Junkyard” by Zac Brown Band – Andrew Jason

“Knock on Wood” by Amii Stewart – Sue Knutson

“The Runner” by Manfred Mann– Mark Knutson

“Down in the DM” by Yo Gotti – Ryan Koehler

“Bodies” by Drowning Pool– Heather Hemingway “Eye of the Tiger”

by Survivor – Paul Hoefer

99% Invisible podcast – Nate Mickelberg

“Get Me Bodied” by Beyonce– Jenny Johnson

“Midnight Run” by Example– Joe Kerlin

“Attack” by System of a Down – Erica Rapp


23

FROM THE PROSTIPS

MARK KNUTSONdirector, fargo marathon

fargo marathon

owner, heat transfer warehouse

KIRK ANTON

“Put in the training time and mileage. Stay off your feet as much as you can the two days before the marathon and don’t overeat the day before.”

Surprise! These local notable personalities are some hardcore runners. These are their top tips for running the ultimate race.

“My top tip would be to make sure that you are hydrating and refueling along the way. Practice doing this with your long runs, and don’t wait until Marathon day to experiment on a new flavor of GU.”

“On your long runs, do destination runs. This means doing things like running from your house to your favorite local bar. Not only does it give you a goal, but makes it fun with a little beer for carbo reloading.”


SUE KNUTSON


QUALIFYING TIMES

Because the Fargo Marathon is so flat and fast, it is a great race to try and become a Boston Marathon qualifier. The Fargo Marathon is sanctioned by the USA Track & Field so the race must be carefully measured to ensure that it is the correct distance to qualify. See below for Boston Marathon qualifying times. You must complete a marathon within a specific time to be able to enter the Boston Marathon.

Every year, the Fargo Marathon attracts runners from across the world to compete in the race. These athletes are given a complimentary entrance and discounted lodging. Last year, David Tuwei from Minneapolis, Minn., won the men’s full marathon race with a time of 2:27:15 and Ellie Peterson from Windsor, Colo., won the women’s full marathon with a time of 2:49:13. Winners from the male and female division of the full marathon receive $1,500 each.

Here are some fun facts about the world’s most famous marathon. • It’s about 1,600 miles from Fargo to Boston. Intermediate marathon training plans have you run about 450 miles in preparation for a marathon. That means you would have to train for three and a half marathons to equal that distance.

BOSTON1618-34 3:05 3:35

35-39 3:10 3:40

40-44 3:15 3:45

45-49 3:25 3:55

50-54 3:30 4:00

55-59 3:40 4:10

60-64 3:55 4:25

65-69 4:10 4:40

70-74 4:25 4:55

75-79 4:40 5:10

80 + 4:55 5:25

MEN WOMENage

• The first Boston Marathon was held in 1897 and was only 24.5 miles long. • The official name of this historic race is the Boston Athletic Association Marathon. • In 2015, 27,167 runners ran the marathon.

THE BEST OF THE BEST


MARATHON QUALIFIER

25

Meet Your

FEELING BRAVE?

18

The Fargo Running Company Pace Team is at the Fargo Marathon to help you finish your race within your goal time. These pacers hold up signs during the race to let you know when they’re expected to finish. On race day, look for the sign that’s within your goal finishing time. For example, if you’re looking to run a two-hour half marathon, find the two-hour pacer.

Full Marathon3:053:153:203:303:35 3:403:504 hours4:154:304:455 hours5:30

If you’re really up for a challenge, the Fargo Marathon has you covered with their Go Far Challenge. The concept is simple: Run the 5K on Friday night and then run either the 10K, half or full marathon the next day. You’ll get a special medal and some great bragging rights. This challenge is limited to 1,500 people, so sign up early.

Half Marathon1:301:351:401:451:501:552 hours2:052:102:152:202:252:302:453 hours

Pacers for different races

19


Goal Time


SHOES FOR KIDS20 In the last 4 years, the Fargo Marathon’s Shoes for

Kids program has donated more than 4,000 pairs of shoes to kids in the Fargo-Moorhead region. They are looking for donations this year. To get involved in this charity, go to fargomarathon.com/shoes.html.

RUNNING NOT YOUR THING? TRY CYCLINGRunning a marathon not your thing? Don’t worry, the Fargo Marathon still has something for you. For the first time, there will be a cyclothon before the big race. This 26-mile race will leave from the Fargodome and will take place on Monday, May 16. This race will go through Fargo, Moorhead and Harwood. Knutson hopes it will turn into an annual event.


27

I RUN 4

22

2015 Fargo Marathon keynote speaker, Tim Boyle was a two-pack-a-day smoker. He eventually got into running and started I Run 4 to run for his friend Michael Wasserman who had Down syndrome. Now anyone can sign up and is paired with a buddy with disabilities or special needs to dedicate their running miles to. Since its birth three years ago, Boyle has 37,000 members and 13,000 matches in all 50 states and 29 countries. Go to whoirun4.com to learn more about running for someone other than yourself.

Every year, the Fargo Marathon has beautiful posters designed by local artist Paul Johnson. Check out his creations from previous years.

THE BEAUTYOF THE FARGO MARATHON

232015

2016

2006

2010

2011

2007

2014



$860,000

BY THE NUMBERS

Twenty-six isn’t the only number we’re focusing on. Here are some other fun numbers from the Fargo Marathon.

Marathon: 2,000Half Marathon: 6,50010K: 4,5005K: 8,500Relay: 450 teams of 2, 20 teams of 4Youth Run: 2,600

AMOUNT OF MONEY DONATED OVER THE LAST 12 YEARS

AMOUNT OF MONEY RAISED IN THE LAST FIVE YEARS IN CHRISTMAS GIFTS FOR FAMILIES AT THE HOMELESS SHELTERS

GALLONS OF POWERADE ORDERED FOR THE DAY OF THE MARATHON

RAISED BY FARGO MARATHON CHARITY TEAMS OVER THE LAST 12 YEARS

NUMBER OF SHIRTS ORDERED FOR THE VOLUNTEERS FOR THE WEEKEND

Full Marathon - 14Half Marathon - 810K - 2TOTAL: 24

PAIRS OF NIKE SHOES GIVEN TO LOCAL SCHOOL CHILDREN

24$400,000 4,000

1,700

2,400$46,500 VOLUNTEERS

AVERAGE RUNNERS IN RACES AID STATIONS


29

Break the race into a manageable distance. If you’re running the full marathon, pretend you’re doing eight 5Ks. If you’re only doing the 5K, pretend you just need to run around the block. Eventually, those blocks will add up and you’ll be at the finish line.

Let’s face it, running isn’t for everybody. To help you finish those extra miles, we’ve come up with a list of our top tips to keep you going.

Have fun. Wave at the crowds. High five children along the route. The more time you spend enjoying yourself, the less time you’ll spend concentrating on the pain of running.

Make the perfect playlist beforehand. If you think it’ll take you an hour to run the 10K, make sure your playlist is an hour and a half long. You don’t want to be out on the course trying to find something to listen to.

Find a pacer. The Fargo Marathon has pacers scattered throughout the race. These pacers are experienced runners and can ensure you’ll finish right on time. Looking to run a two-hour half marathon? Make sure you find the two-hour pacer. Not only will they make sure you finish in two hours, but they usually interact and talk with the people running with them.

Hydrate! Duh. Make sure you’re taking advantage of the water stops. We recommend you get something to drink at each stop, preferably switching between Powerade and water at every stop.

If you’re running a full marathon, you’re going to hurt. Remember that. Make sure you’re able to push through the pain. However, don’t be stupid. If you think something might actually be wrong, stop at one of the medical stops for help.

Dress for the weather. The beginning of the race looks like a lost and found with all the discarded clothes. One of the great things about the Fargo Marathon is that it begin indoors so you won’t be freezing at the starting line. Look at the weather a couple of days in advance. Also, make sure you wear your outfit on a long run before race day to make sure it fits and is comfortable.

A

BSTART

16

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QUICK TIPS25


QUICK TIPS


* * *

WHY RUN A MARATHON?

Your nipples bleed. You’re sore for days. Your Saturday mornings are filled with 16-mile runs. You spend a lot of money on the entrance fee. There’s a lot of reasons not to run a marathon. So, why in the heck would you ever actually run a full marathon?

It’s hard to describe, but there’s something funny that happens when you cross the finish line. Even though blood may be lactating from your chest, your legs are about to give out on you, you had no social life on the weekends or your bank account is a bit emptier, none of it matters. You just ran a freaking marathon.

Do you know how many people have run a marathon? According to Running USA’s Annual Marathon Report, 541,000 people ran a marathon in 2013. That may seem

like a lot, but if you do the math, that means .00000185 percent of the U.S. population ran a full marathon in 2013. You just hit elite status when you crossed that finish line. You’re kind of special.

The last thing that we can leave you with is this quote from the American long-distance runner Shalane Flanagan. Congratulations. You have officially entered the society of runners.

“I grew up believing that once you completed a marathon it was as if you had been sworn into a secret society. A society of runners who become sisters and brothers, bonded by blisters, chaffing, dehydration, cramping and intense pain! We will have endured the same rigorous path together.”


31

train

To get you excited for this year’s marathon, take a look back at the 2015 Fargo Marathon.


sallys column

Finding the Right Running ShoeBy Sally LoefflerPhotos by Paul Flessland

Sally Loeffler is the owner of Beyond Running in Downtown Fargo.

Look. All-in-all, running is pretty simple. One foot in front of the other. Repeat. But having the right shoe can definitely improve your experience. So here’s a little advice on what to look for when shopping for the shoe of your dreams.

Talk to an expert in specialty running shoes. And no, this isn’t your brother’s dog’s friend’s wife who knows a guy who ran a marathon. That person might know what works for them, but not all feet are created equal. Talk with someone that is trained to fit you for a pair of kicks appropriate to your gait. And that includes more than just your foot. An expert will consider many things like the way you run, how you train, how your foot behaves, your weight and history of injury, among other things.

When you head out to buy a new pair of

running shoes, the choices can

be daunting. What brand?

What style? And should you try that new shoe that goes with

the latest trend you read about?


sallys column

* * *

Brands matter, but only to a point. I often hear people say they will “only wear” a certain brand, or they simply want the “best running shoe.” But that limits your choices, and frankly, any brand that specializes in running shoes makes a variety of quality shoes for many different types of runners. In addition, these specialized brands are typically at the forefront of research and innovation, so the technology of the shoes changes over time. So, as they say, “don’t throw the baby out with the bathwater.” And sure, there are some brands that work better for some than others, but a reputable store should only carry brands that are focused on research and development, not just style and marketing.

Know your “type.” For many years, the running industry has focused on some basic categories of running shoes: lightweight training shoes, neutral cushion shoes, stability shoes and motion control shoes. Each of these shoes provide something different, and your “type” will depend on what your shoe expert sees when evaluating your gait. As research continues, the boundaries of these well defined categories become more fluid. Typically, someone that needs some additional support (determined with gait analysis) will require a stability shoe. These people are typically referred to as “over-pronators.” Someone that has a fairly “neutral” gait will need a shoe with adequate cushioning, but doesn’t need the correction of a stability shoe. Someone with an extremely flat foot may require a lot of support, and may be appropriate for a motion-control shoe (which is rare, and should be considered only after

a full gait analysis by a shoe expert.) A lightweight training shoe might be considered for young, light runners or experienced runners that want an alternate shoe for faster workouts or racing.

Get some fresh kicks a few weeks before a major event you’ve been training for. If you’ve put a bunch of miles on your shoes training for the marathon, it’s a good idea to have a relatively fresh pair to wear on race day. You’ll have the benefit of that “new shoe” feeling, fresh cushioning and plenty of time to test them out before the big day. Plus, you can match them to your race outfit. CAH-YOOOT!

Beware of fads and trends. As with any industry, there is no shortage of vendors looking to provide that “quick and easy” fix. Just read an article that says these new shoes will help you run farther, more natural, faster or with a certain foot strike? If it sounds too good to be true, it probably is.

Shoes are only part of the equation, so don’t stress or over-analyze. If you are getting shoes that are appropriate for your gait from a reputable source, you’re in good shape. As with any sport, shoes are just equipment to help you play. A basketball is still a basketball. Making the shot depends on skill and practice. The more you hit the pavement, trail or treadmill, the better your running becomes.

(left) Brooks LaunchSaucony Blue - Zealot ISO

(left) Adidas Energy Boost 3Brooks Glycerin 13

(left) Asics Kayano 22Saucony Guide 9

(left) Brooks Ariel 14Saucony Redeemer

RUNNING SHOES TYPES

NEUTRAL CUSHION

MOTION CONTROL

STABILITY

LIGHTWEIGHT TRAINING

It can be daunting to go look at new running shoes. These are some of my top picks. Swing into Beyond Running and we can help you find the perfect shoe.

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summer race schedule

Make this summer your healthiest one yet by hitting up as many of these races as possible.

RACETO THEFINISH

By Andrew JasonEND Racing Photos by Wes Peck

Table Run 5KApril 4 at 10 a.m.This 5K leaves from Fargo Billiards and is meant to promote disability awareness and to benefit The Arc of Cass County.tablerun5k.comFargo Billiards3234 43rd St. S, Fargo

On The Right PATH 5KMay 5 at 5:30 p.m.This 5K is for PATH, a nonprofit that provides Treatment Foster Care and other behavioral health services, adoption, and family-based services. pathinc.org/rightpath5kLindenwood Park1905 Roger Maris Dr, Fargo

Extreme North Dakota Spring Primer Adventure Race (END-SPAR)May 7This adventure race is designed to take around eight hours. Composed of biking, hiking, orienteering and rafting, this race is for the truly courageous. endracing.com/end-sparTurtle River State Park 3084 Park Ave, Arvilla, N.D.



Fargo MarathonMay 19-21One of the best marathons in the country kicks off again. Go to fargomarathon.com to find the full schedule of events. fargomarathon.comFargodome1800 University Dr. N, Fargo

Integreon International Charity ChallengeJune 4 at 8 a.m.With a 5K, 10K, three-hour and six-hour run/walk, there is something for everybody. One-hundred percent of event proceeds will benefit the charity partners.challenge.integreon.comIwen Park1209 52nd Ave. S, Fargo

Red River Run 15K/5KJune 11 Choose from a 5K Run/Walk or 15K Run. The annual Red River Run has been hitting the streets and paths of Fargo for more than

40 years. This year, they want you to recognize the history and put on your retro running gear. solemotionrace.com Clara Barton Elementary School1417 6th St. S, Fargo

Run HillsboroJune 16 at 7 p.m.About a 40-minute drive from Fargo, this race is a 5K/10K walk/run at Woodland Park in Hillsboro, N.D. Registration is $20 and family registration is $60. runhillsboro.comWoodland ParkHillsboro, N.D.

Extreme North Dakota Watersports Endurance Test (END-WET)June 18This downriver swim is about 27 miles in distance and will start in rural North Dakota and end in East Grand Forks. The length and difficulty of the course makes the event the longest

swim race in North America.endracing.com/end-wetBelmont Park, near Climax, Minn.

Veterans 4th of July 5K & 10K July 4 at 7:30 a.m.Leaving from Bonanzaville, this 5K and 10K is put on by the Vietnam Veterans of America – Chapter 941.vva941.orgBonanzaville1351 Main Ave. W, West Fargo

The Wilderman Offroad TriathlonJuly 162.4 miles of swimming, 112 miles of mountain biking, 26.2 miles of trail running, this triathlon is only for the truly hardcore. There is a half triathlon and relay options too. endracing.com/wildermanWalhalla Country Club12114 County Hwy. 55, Walhalla, N.D.

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Kindred 5KJuly 30A 30-minute drive from Fargo, the Kindred 5K is part of Kindred Days. Come for the race and stay for the rest of the family-friendly activities. cityofkindrednd.com/kindreddays.htmlKindred, N.D.

Turf DAWG 5K Cross Country ChallengeAugust 6This is the inaugural Turf Dawg 5K cross country race. Turf Dawg will host three separate races: girls high school, boys high school and a community event

for men and women. The two-loop course is run completely on grass and dirt trails along the Red River and highlights a number of hills that start at the river and run up to the top of the dike. This new running experience will kick off the fall cross country season and will be chip timed.solemotionrace.comIwen Park1209 52nd Ave. S, Fargo

Go Fargo WomanAugust 20This one is for the ladies. With a 5K, 10K, relay and half marathon, it is finally time to

cross running a race off your bucket list. gofarwoman.comSCHEELS Arena5225 31st Ave. S, Fargo

Dick Beardsley MarathonSeptember 10For 21-years, the Dick Beardsley Marathon has been one of the top races in Northern Minnesota. With a youth run, 5K, 10K, half and full marathon and relay, there is something for everyone. Register early for a discount. dbmarathon.comDetroit Lakes, Minn.

Wild Hog MarathonSeptember 23-24Make the short trip up to Grand Forks for the annual Wild Hog Marathon. This weekend of activities include a full and half marathon, 10K, 5K and family fun run.gfmarathon.comGrand Forks, N.D.



fargo running programs

Is Better Together

We know that running has a “U” in it but, let’s face

it, running is better when it’s with a “WE.” That’s why we love these great running groups in town. Get out and train with someone and maybe make some new friends.

Fargo Running CompanyMonday nights at 6 p.m.Tuesday mornings at 5:30 a.m. Tuesday nights at 6 p.m. at Fargo Brewing CompanyWith a Monday night and Tuesday morning and night group run, the Fargo Running Company offers runs for the early birds and the night owls. However, we personally recommend

By Andrew JasonPhoto by J. Alan Paul Photography

Create your own running groups with the app Runopia. This app allows you to meet other runners in the area and train with them. Download the app, sign up and you can either join other running groups or create your own running group by choosing your pace, who you want to run with, where to meet and much more. Just search Runopia in your app store. runopia.com

the Tuesday night runs. They leave from Fargo Brewing Company on North University Drive and include a free pint of beer after the run. fargorunningcompany.com1801 45th St. S, Fargo

Beyond RunningTuesday and Thursday at 6:30 p.m.Saturday morning runs at 8:30 a.m.With three, five and seven-mile routes, Beyond Running’s free running groups are great for that extra motivation. The Saturday morning groups are just happening leading up to the Fargo Marathon. Plus, on their website, they have training programs for different races. gobeyondrunning.com516 Broadway N, Fargo

Faster. Stronger. Runner. Training GroupFor the truly dedicated runners, Faster, Stronger, Runner meets several times per week at various locations. For $95, members get a variety of incentives including discounts at Fargo Running Company, educational running clinics, Saturday morning group runs and much more. facebook.com/fasterstrongerrunner

YMCA Final Mile – Kid’s Marathon ClubThis unique program allows your kid to get involved in the Fargo Marathon activities. For kids age 5-13, this club meets on a weekly basis and will talk about running form, healthy food choices and other running topics. They will also run one to two miles a week, finishing 25.2 miles prior to the Fargo Marathon’s kid race on May 19. The children will then run the kids’ race together and will have run 26.2 miles, which means they’ll have completely run a marathon. ymcacassclay.org/finalmile

SCHEELS Running ClubThursdays at 6:15 p.m.Get your run started off right by meeting at Gramma Ginna’s Restaurant and Fudge Shop in SCHEELS for their weekly free run. All ages and abilities are welcome for the three, five and seven-mile routes. scheels.com1551 45th St. SW, Fargo

RUNOPIA

RUNNINGRUNNING

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train

Fit LifeThe

WITH ASHLEY SORNSIN

By Ashley SornsinPhotos by J. Alan Paul Photography


train

THE WORKOUT

Complete 20 repetitions of each move. Repeat twice for a total of three rounds.

Make yourself injury-proof this season by adding the following exercises to your training program three times a week. They will help you develop strength and keep you muscles balanced. You’ll cross that finish line with a confident stride.

When it’s spring in Fargo, area runners rejoice. Training season is well underway, but now it’s bearable to take

those training runs outdoors. Most people are looking to take their running to the next level in anticipation of the Fargo Marathon and other spring or summer races. Taking your running to the next level, whether a new or experienced runner, means building strength to help you become a stronger, faster, safer and all around better runner.

Adding strength training using your body weight has been shown to improve running performance while also helping your body develop resistance to injury. Set those PR goals, stay consistent with your running program, incorporate this strength training routine designed specifically for runners and get ready to crush those goals.

The following strength training workout uses your own body weight for resistance and is designed to complement your current training routine or help you take your training to the next level. Add this workout two to three times a week. Complete three rounds of 20 reps.

1 BODY WEIGHT SQUATSSit back and down until your thighs are parallel to the ground. This is one of the best exercises for runners, as it engages the quads and hamstrings.

2 BALL HAMSTRING CURLSFocus on digging heels into the ball and engaging your glutes first, then hamstrings. Pull the ball toward you. Most runners are hamstring dominant,

but the glute muscles are very important, so this will help to balance your strength. This exercise will also strengthen your lower back.

EXERCISE BREAKDOWN

EXERCISE BREAKDOWN

SQUATS

CURLS

1

2

*Always check with your doctor before starting a new workout program.

Email: [email protected] OR [email protected]: eatlivebebuff.comFacebook: facebook.com/ashleysornsinhealthfitnesscoachIG: @ashleysornsinTwitter: @ashleysornsin

Contact Ashley for information on coaching/training/nutrition/business opportunities:

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3 UP/DOWN PLANKSThe core muscles are crucial to running. Unfortunately, they get ignored in a lot of workouts.

This exercise will target your core and muscles in the upper body: the shoulders, arms and back. Starting in plank position on your forearms, go up to hand position one hand at a time. Return to starting position.

4 HYPER EXTENSIONJust like the core, the back muscles are extremely important for running. This move will also

target your hamstrings and glutes. Engage the glutes and hamstrings first, then engage your lower back, lifting your body from bent over at the waist until your body is in a straight line. Don’t over extend your back, but go far enough to feel a tightening in your lower back.

5 SCORPIONYour upper body and core will get a good workout, while stretching out those hip flexors that can get tight from running.

Stretching is important, just make sure you’ve warmed up your muscles beforehand. Start in a pushup position, with toes on a bench. The left knee will come under and across your body towards your right elbow. Then you’ll bring it back out and lift your knee up and back, rotating your hip up and out, your left foot reaching towards your right shoulder.

EXERCISE BREAKDOWN

EXERCISE BREAKDOWN

EXERCISE BREAKDOWN

PLANKS3

4

5

EXTENSIONS

SCORPION

train


train

By Joe Kerlin

* * *

CONFESSIONS OF A Joe Kerlin is the editor of Stride’s sister magazine, Bison Illustrated.


stride april 2016

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