Two weeks ago we were setting out on Miles for Kids. Now the legs are back (mostly), and it's race week for our own Fargo Mini!

Here's what's inside today:

Enjoy this one, folks. See ya out there!

Miles for Kids: thank you!

On Thursday, October 1st, we set out at about 7 AM from Carl Ben Eielson Middle School on a 100-mile route to schools across the metro, all for the Mark Knutson Shoes for Kids Legacy Fund.

Some Final Stats!

Distance: 100.9 miles

~178,000 steps

~14,000 calories

100s of high fives!

Raised enough $$ for 130 pairs of shoes!!

To everyone who cheered, followed along and donated: thank you. It was a life-changing couple of days, and we felt every bit of your support out there.

Luke Steichen from Chezy filmed along the way, so keep an eye out for the video.

Still want to donate?

👉 DONATE NOW! → https://app.givingheartsday.org/#/charity/1943

This issue is presented by The 10.15 Project, and we're proud to share their story.

This week, 12 runners take on a nearly 480-mile relay across North Dakota, from Medora to West Fargo, to raise awareness for pregnancy and infant loss and to make sure no family feels alone.

It's not a race. Each runner covers about 9–11 miles at a time before handing off, mile after mile, all the way home.

📍 Where they'll be:

Come out Sunday and welcome them home! Follow along at The1015Project.org.

The limited-edition Runday Hat has arrived. They’re completely custom-designed and a true labor of running love.

From the custom logo, to the puff embroidery, this performance trucker cap built for everyday running is eager to shade your eyes from sweat and sun.

Oh and nearly forgot, they come with a 100% guarantee that you will hit your running goals, especially if you try hard things and run with others!

The limited-edition pre-sale will be live here in the newsletter in 14 days and only 50 of these will be available. After all 50 are spoken for, they will never be available again.

Let’s get these out in the wild!

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

I cringe at myself for what I’m about to write but it’s true: the New Year will be here before we know it. And with it, New Year’s Resolutions.

Whatever healthy goal or wellness-inspired change you have on your mind, don’t wait until the New Year. Start now. And start small. That’s right, no major overhaul, big change, or massive effort needed.

Going small might sound counterintuitive with something as important as health and wellness but it’s a smart way to build healthy habits that stick.

Small efforts have the power to become routine, compound, and create better health and wellness. So start small - and start now!

By: Dr. Lizette Sunde, PT,

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

Runner: Hi Dr. Sunde!

Every training season, I have a recurrent injury on my upper calf which causes me to stop running.  It is the most uncomfortable cramp, that feels deep and achy and if I try to run through it, eventually feels sharp.  I have done physical therapy for it which helped for a little.  I’ve tried multiple shoes which have not seemed to make a difference. I’m wondering if I should just give up running all together?

Dr. Sunde: Hey runner!  I’m sorry about the constant pain.  We’ve talked about the calf before but lets talk about some quick calf/ankle recaps!  

When rehabbing an injury, we must focus on frequency, duration, density, then intensity. That’s a universal rehab law. You can’t simply run frequently to improve your performance because at some point, you need to introduce work load (loading strength and shorter rest times) along with intensity to get the tissues conditioned. I usually don’t introduce any intensity into a runners program until they can tolerate an hour of continuous running on level ground. And even then, I do it sparingly because the magnitude of loading is always the thing that requires the most vigilance. Once a runner has worked their way up to intensity, remember that it’s important to pull back on frequency, duration and density so that the injury doesn’t reoccur.

So a few things I’d ask you: (1) How’s your ankle flexibility? (2) Did you load the tissue progressively with weight and density before running frequently?  (3) Did you add intensity while maintaining frequent long runs? Hopefully these questions might give you some insight on whether you rehabbed appropriately.

Happy Running!

Dr. Sunde

📅 Friday, October 16th & 17th, 2026
📍Fargo, ND

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📅 Thursday, November 26th, 2026
📍Fargo, ND

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What’s your Fall/Winter race plan?

Costume races took it (32%)

Thanksgiving race (26%)

One more Fall PR (26%)

Off-season mode (16%)

So this crew likes its miles with a side of fun, and a tutu or two. Thanksgiving racers, check out the Burn the Bird save-the-date in this issue.

Know a runner who'd enjoy the Runday Newsletter and being part of the community? Forward this issue to a running friend, or send them to everyrunday.com to sign up. It's how our local running community keeps growing, one friend at a time.

Keep on keepin' on, folks!

Jeremy & James

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