Some big start lines ahead of us with school starting up again and Fall race sign ups. Add in some favorable running temperatures and the next few weeks are shaping up to be EPIC!

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In today’s edition,

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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

IDK about you but I’ve been on the struggle bus this summer. This weather really puts a wrench in my running.

We live in a part of the world that requires us to adapt - and I mean really adapt. We run in zero degrees and nearly 100, log miles through snow and ice, wind and humidity.

The biggest thing I’ve learned running thru all the conditions Fargo has to offer is, sometimes, showing up is all that matters. In the summer, it might mean a slower pace or fewer miles, but still getting it done.

If you’ve continued to run during this hot, humid summer, hats off to you!

By: Dr. Lizette Sunde, PT,

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

Runner: Hi Dr. Sunde! I have a question about knee pain on the front of my knee that regularly happens when I run.  I don’t really feel it at the beginning of my runs but I usually start to feel it by my 2nd-3rd mile.  I usually have to end up walking just for a little relief, but by the time I start my run again, it usually returns.  After 2-3 days, the soreness is usually gone and I can try a workout again.  I’m just so confused since I don’t feel the knee pain when I squat or when I’m doing my speed work. Help!

Dr. Sunde: Hey Runner! Thanks for the question. I LOVE treating knee pain and see it quite frequently amongst my running clients.  I tell my runners that the knee is the middle man of what should be a strong stable leg. As the middle man, it can be influenced by the hip AND also the foot/ankle.  

Stability problems or stiffness at these areas can absolutely cause pain at the knee.  So naturally, my runner assessment involves, not only checking the mobility and flexibility of the hip, ankle and foot but also assessing how stable the leg is on one leg. Unfortunately, if the glute medius (side hip muscle) is weak, this can cause swaying of the hip leading to greater forces on the knee.  From the bottom, if the foot cannot splay or the front shin cannot slow you down properly, forces cannot properly dissipate and this leads to greater loads on the knee. 

One thing I can modify quite quickly for my runners on their initial run assessment, is a quick change in cadence.  This can be a useful first line tool, not a universal answer for all my runners but for the right patient, it's one of the highest-leverage interventions in my toolkit and makes me look like a magician when it works! But it doesn’t work for everyone. Some patients try the cadence bump and it doesn't take. They report it feels awkward, like they're running with the handbrake on. Their cadence drifts back to baseline within a quarter mile of the metronome turning off. They feel worse, not better.

Where It Works

Cadence does what we say it does: it reduces load. For patients with anterior knee pain who are overstriding, asking them to take quicker, shorter steps at the same pace lowers the per-step impact and the peak forces from traveling up through the knee. (Read more on that here - an oldie, but goodie!) Less force per stride, accumulated over the same mileage, often clears the pain in days, not weeks.

The dose I start with is a 5% increase from their current cadence, held during easy running. If they tolerate that and want more, I'll go up to 10%. That covers the majority of anterior knee pain cases I see where cadence is going to be part of the answer.

Hosted by various groups throughout the metro. Go meet up!

📅 Saturday, August 8, 2026
⏰ Race Starts at 8:00am
📍Kindred Elementary School

👉 SIGN UP NOW!

📅 Wednesday, August 12, 2026
⏰ Race Starts at 6:45 PM
📍Junkyard Brewing Company, Moorhead, MN

🚨 Limited to 550 participants...don't wait to register!

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📅 Saturday, September 12, 2026
📍Detroit Lakes, MN

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📅 Saturday, September 19, 2026
📍Moorhead, MN

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📅 Saturday, September 26, 2026
📍Detroit Lakes, MN

👉 SIGN UP NOW!

"How often do you replace your running shoes?"

Looks like most of you are playing it smart. 👟

🟢 64% replace your shoes between 300–500 miles, right in the sweet spot.

🏃 20% push them past 500 miles.

😬 12% retire them before 300 miles.

💀 And then there's the brave 4% who wait until their shoes are held together by hopes, dreams, and duct tape.

Your knees would like a word.

Which race will we see you at?!

Keep on keepin’ on, folks!

Jeremy & James

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