A few minutes late on getting this one out, but we can’t PR ever race!

Lots of great stuff in this one including some new races to try both near and (only slightly) far, a Caribbean and Alaska Cruise to check out, some donuts to eat and things to remember in training!

Thanks for being here.

James and I, and a small but mighty group of Runday folks recently had the chance to connect with Kim and Trent Newton, the Mother and Son owners of Run for Fun Cruise Tours and let’s just say… they’re filled with excitement and expertise around their business and cruise experiences!

Since 2007, they’ve been creating what they call “run-cation” experiences or trips designed specifically for runners and walkers of all levels to explore the world, stay active, and build community along the way.

Think small, tight-knit groups (usually 100–150 people), early morning 5ks in incredible locations, and the rest of the day to explore, relax, and connect with others who love to move.

And my favorite part, they are relationship first people!

🌴 Caribbean Cruise (February)
Warm weather. Island hopping. Multiple 5K runs at different ports like the Dominican Republic, Tortola, and St. Thomas plus a fun final day on a private island.

Optional bonus: pair it with a race weekend in Florida before setting sail.

🏔️ Alaska Cruise (August)
A completely different vibe. Think mountains, glaciers, and wildlife.

This trip includes multiple 5Ks in places like Juneau, Skagway, and Ketchikan, plus an optional Anchorage RunFest before the cruise even begins.

Adventure meets endurance in the best way.

This is the real deal folks! I believe one Runday community member was quoted saying after leaving the call, “Oh, I’m totally doing this!”

Hoping James and I can do this, too! (James, I call the top bunk! 🤣)

Details below:
Please note - when booking, you must call Kim and Trent directly. They do not offer booking online because well… relationships-first!

If you do end up signing up, please let us know! We can’t let you go on a cool trip like this without some Runday swag!

February 14th-21th, 2027
Caribbean Run For Fun Cruise

August 23rd-30th, 2027
Alaska Run for Fun Cruise

🚨🚨 Flyers and Price Sheets / Details here.

***For those more interested in other Run-cation events, those are in the works as well.***

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

Wearables, apps, data tracking - there’s a seemingly endless list of technology for runners.

And it all sounds great. Track your steps, see sleep patterns, monitor all the numbers, and let the devices tell you how to self-optimize at every moment, from every data point.

However, if you feel overwhelmed by it all, there’s good news: you really don’t need any of it.

There’s something to be said for tuning into yourself, not relying too much on devices to tell you what you need.

Got something worth sharing? A business to hype, a deal too good to keep quiet, a workout that humbled you, or just a quick hello?

📣 Grab the mic! Thousands of friends are listening. Get on The Bibs

Word Scramble: Last week’s word - Stride!

Some out of town running love below! 👇🏽

Icewind Brewing Summer Lovin’ 5K: Get this one on your summer radar!

Summer nights, good drinks, and a fun excuse to get moving!

Check it out here!

Borderline Chalkfest: Hosted in Wahpeton by the local Chamber of Commerce on July 11th, 2026, this fun-filled, vibrant evening is full of running, laughter and chalk art!

Check out more information here!

By: Dr. Lizette Sunde, PT,

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

Runner Question: Dr. Sunde, to start this year’s group run training, I’ve continued to use my old pair from last year’s races.  I did take some time off from running this Winter but wondering whether I really should spend the money to get a new pair or how quickly I should look into getting new shoes.

Dr. Sunde Response: Hey runner! I have a feeling you’re not alone in the quest for new shoes as people are starting to put on more mileage now that the weather is lovely!  

So here’s my recommendations for whether it’s time to stop & shop or grind through your current pair.  It’s a general rule of thumb to replace running shoes every 300-500 miles but research doesn’t really specify a certain number of miles on a shoe that can lead to injury if the shoe has become too worn.  This is partly due to the different foams, humidity, temperatures, substances, body weight and surfaces that the shoe and its runner will go through; there’s just too many darn variables!  

BUT most running biomechanics experts do agree that there is a point where shoes must be changed out before they are too worn and before you become injured.  There is some small research that suggests small wear and tear changes in the cushioning of a shoe can cause how the foot and ankle reacts when the foot hits the ground.

So I would go off of comfort, feel and visible times of wear and tear.  On the outside, it may look like the foam is wrinkled, you may also see lots of wear where the shoe usually provides traction.  If you’re a seasoned runner you can usually tell when the shoe feels “flat” or “dead”.  I like to wear my running shoes when going shopping for a new pair so that I can compare the bounce and feel of the new shoe.  A fresh pair of new shoes will feel entirely different from a flat shoe.  Otherwise if your shoes continue to feel comfortable and cushioned, there are no visible signs of wear & tear, you can most likely keep them a little longer.

Happy Running,

Dr. Sunde

Did you know that the average donut is about 300-350 calories?

And did you know that runners can burn anywhere from roughly 350 to 700 calories in a 5k run?

Sounds like Sandy’s Donut Run is totally worth it!

Less than 100 spots left!

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

**Online registration will close at 11:00 PM on Thursday, April 30th

By: Coach Branden Scheel

Part 2 of a new 3-part series to keep you healthy, motivated and ready to perform when it matters most.

Most athletes don’t burn out because they aren’t working hard enough, they burn out because they’re not training smart. The goal isn’t to do more, it’s to do what matters, consistently, while staying healthy and motivated all the way to race day.

You can only progress as well as you recover. This is one of the biggest gaps in most athletes’ training.

If you’re constantly fatigued, you’re limiting your ability to adapt. Recovery is not optional, it’s essential. Have dedicated days to recovery each week, dedicated weeks to recover after each block, and dedicated time after the season to allow your body to decompress from all of the work it has done. 

On top of these, have a go-to recovery routine after EVERY run. Athletes who are religious about their post-run recovery are far less likely to have injuries. Find a routine and stick to it. 

Endurance training isn’t just about logging miles. While long runs and Zone 2 work build your aerobic base, quality sessions are what prepare you for racing.

These sessions should be purposeful and placed carefully, not overdone, but not avoided.

Branden Scheel is a Fargo-born professional triathlete and endurance coach, former Division I runner at NDSU, and two-time marathon champion. He now competes in IRONMAN events and coaches athletes of all levels, sharing practical insights in Coach’s Corner.

Turns out… consistency is key! When asked what your current goal is, here’s how the community shakes out!

🔑 Just stay consistent - 40%
😎 PR a race - 31%
📊 Train for first race - 5%
🥉 Lose weight / get healthier - 22%

I’ll leave you with a picture of our local race director in the wild!

Jeremy (& James)

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