Well this is fun… three Runday newsletters in one month? Don’t mind if we do!

3100 MILES DOWN, 2400 MILES TO GO: Did you hear about Noah Coughlan coming through the region?! The man is a ultramarathon legend on his 5th solo journey across America! He stopped briefly in Fargo and the surrounding communities and snapped photos with some of our local favs!

Read more about him at his website, runforusa.com, and here!

Hm, some intriguing results from the last poll with excitement across the board!

You have spoken and here are the results.

~21% 🛳️ A cruise where we dock at different islands and run a race at each stop
~31% 🏔️ A destination trail-running weekend in the mountains
~47% 🌊 Destination Race somewhere warm while your friends back home are shoveling snow
~5% 💡I have another idea

My gut says that we should do it all… Somehow!

We will dive into some details, talk to some connections and bring this to life one way or another.

Stay tuned for virtual, informational meeting times and dates!

Brought to you by Lindsay! A fabulous race pacer, writer and community member! And our esteemed contributing author here at Runday.

Lindsay brings a thoughtful, practical approach to life, running, wellness, and real-life training. The kind that meets you where you’re at and helps you keep showing up. We’re thrilled to have her sharing her insights with the community.

By: Lindsay Paulson

The unsung hero of running, exercise, and life in general: feet.

Glutes, shoulders, abs - they get all the love. But don’t forget to care for your feet! While there are plenty of things you can do like toe stretches, scraping, or rolling a ball under your foot, the best foot care begins with what you put on them.

Every runner should start with quality, properly fitting shoes. From there, consider investing in recovery shoes or sandals to help your feet stay well in between all the miles.

Got something worth sharing? A business you love, a killer deal to promote, a workout that humbled you, or just a friendly hello… Here’s your chance to say it loud to thousands of friends!

Shriner 5K: 5K and Pancake feed… The perfect combo! Hosted by our friends at Beyond Running.

All proceeds go to support the charitable efforts of the El Zagal Shrine.

📅 Saturday, April 25th, 2026
⏰ Race Starts at 8:30 AM
📍El Zagal Shrine - North Fargo

Register here.

Word Scramble: Last week’s word - Cadence!

Sandy’s Donut Run: The Sandy’s Donut Run is BACK for 2026!

📅 Saturday, May 2nd, 2026
⏰ Race Starts at 8:30 AM
📍The Lights in West Fargo
3150 Sheyenne St, West Fargo, ND 58078

*This is an untimed FUN RUN event 😄

Register here. Volunteer here.

Running Groups: Hosted by various running groups in our community!

All paces welcome!

☕ Tuesday 6 AM – Moxie Miles at The Lights
☕ Tuesday 6 AM – Twenty Below Coffee (hosted by Faster Stronger Runner)
🍻 Tuesday 6 PM – Bison Turf (hosted by Will Run for Craft Beer)
🍺 Thursday 6 PM – Bar Down (hosted by Tour De Beer)
🚫 No Sunday Run — enjoy Easter with family and friends

By: Dr. Lizette Sunde, PT,

A researched-backed approach to your rehab, recovery and wellness.

Runner Question: Strength Training?! Where do I begin? I know I need it but there are so many things out there I am not sure what exactly I should be doing and what I should be focusing on.

Dr. Sunde Response: Great question as it is one I get often! I think the easiest way to answer this is to first ask yourself, (1) what are your goals and (2) where are you starting from? 

There is no doubt that strengthening has a place in your training. And if your Instagram page looks anything like mine, the options for exercises are endless and can be confusing as where to begin!  Strengthening isn’t just a nice “add-on”, it’s one of the biggest factors for improving efficiency, enhancing your running economy, reducing injury risk but most importantly it makes you resilient to the forces of running. But the “what” will look different for everyone.

Instead of choosing your exercises at random, first write down your goals. If you want to PR your next big race you may want exercises that focus on power and speed.  This may look like deadlifts, hip thrusts or a weighted split squat which all help to create force from the hips.  Training plyometric speed and strength for that PR can look like box squat jumps, hurdle hops, split box jumps or med ball bounds. If power and speed are new to you, slowly add it into your training routine.

If your goal is to run long and improve your VO2 max, circuit based resistance training that involves compound movements for longer periods might look like squats, lunges, deadlifts, and overhead presses mixed in with a little endurance activity like rowing! Use a weight that is about 55-60% of your 1 rep max, focusing on moving continuously to keep your heart rate up. This 9/11 Tribute workout is a great example of cross training, mixing a little lifting and a lot of endurance.

Maybe you feel like you run funny or your run “feels off”.  A treadmill assessment may be the best way to see what specifically needs work OR what mechanics need fine tuning.  Your running rehab PT could give you individualized strength exercises based on your 2D assessment if they find one hip is weaker than the other or may prescribe some core/postural strengthening if you lean side-to-side.

Generally speaking, compound lifts (multi-joint strength exercises) like squats, deadlifts, cleans and overhead presses are always a great place to start. If you are in the midst of your training season, try adding in 1-2 days a strengthening per week and work at 50-70% of your 1 rep max. If you’re in your off-season, strength training 3-4x/week at 70% and higher of your 1 rep max will prepare you for the upcoming training season. Please make sure to have a rest day regardless of where you are in your season.

Happy Running,

Dr. Sunde

The Sandy’s Donut Run is BACK for 2026!

📅 Saturday, May 2nd, 2026
⏰ Race Starts at 8:30 AM
📍The Lights in West Fargo
3150 Sheyenne St, West Fargo, ND 58078

*This is an untimed FUN RUN event 😄
**Online registration will close at 11:00 PM on Thursday, April 30th (or when the event reaches full capacity / SOLD OUT!)

Hosted at The Lights, this event delivers the same fun atmosphere and delicious rewards you’ve come to know and love from the Sandy’s Donut Run!

Registration Includes:
Custom-designed event shirt 👕
Unique finisher medal 🏅
Post-run DONUTS & COFFEE 🍩☕️

Mark your calendars, grab your running buddies, and get ready for one of the sweetest runs of the year!

Run for something that matters.

This event is open to the entire community, and every dollar raised supports the BIO Girls mission, empowering adolescent girls and strengthening mental health across the Midwest.

Whether you run, walk, or jog, you’re making an impact.

📅 Date: Wednesday, April 29, 2026
📍 Location: The Lights | West Fargo, ND

Choose your experience:

👉 Register here

This year brings a brand new venue and a whole new level of BIO Girls energy and we can’t wait to see you there.

Have questions? Reach out to [email protected]

Want to get more involved?
🙌 Volunteer opportunities available here
🤝 Interested in sponsoring? Fill out the form

Got an event, meetup and group you’d like to share with the community? Tell us more.

Last week’s poll results: Interesting mix here!

Most of you are getting out 3–4 times per week, which is a great sweet spot for building consistency without burning out.

We’ve also got a solid crew pushing 5–6 days, and a small but mighty group hitting all 7 days (we see you 👀).

No matter where you fall, the goal is simple: keep showing up.

We will see ya out there! Run the day!

Jeremy & James

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