A little delayed today after a weekend of quality time with the family. Hope your Memorial Day weekend was great!

A big race weekend is upon us and when the excitement and nerves arrive before a big race, whether you’re looking to win, PR or survive, I always try to remember this quote from the book, Born to Run.

Enjoy the race and enjoy each other!

A friendly reminder here for those interested in destination 5ks and Cruises! Contact Kim and Trent for more details.

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

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

🚨🚨 Flyers and Price Sheets / Details here.

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

Hacks & cheat codes.
Tips & tricks.
Secrets & shortcuts.

None of them are a substitute for discipline & doing the work.  

You can search forever to try to find an easier way or a magic pill - or, you can commit to the thing that really works: Just keep showing up!

Poll Results from last edition!

🌄 34% of you are Early Risers

^☀️ 11% are Mid Day runners

🌆 22% run in the Evening

and, 31% fit it in whenever you can! 😳

By: Dr. Lizette Sunde, PT,

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

Dr. Sunde: No question this week BUT here’s a fun and independent way to assess your own risk for injury as a runner! Try this test on your own and see if you can hold for 20 seconds.

This study looked at a group of 867 marathon runners preparing for the NYC marathon to see if measures of strength and flexibility were associated with the development of running related injuries. 

They measured things like a sit & reach test (think the old high school fitness exam), quad flexibility, calf raise strength, side plank and a single leg glute bridge.

Only the single leg bridge was significantly correlated to running related injuries. Runners who could hold a single leg bridge for at least 20 seconds had a 64% lower risk of developing a running-related injury during the 16 week study period compared to runners who could only hold that position for less than 9 seconds.​

While we can’t develop any cause and effect relationships from this study, it suggests that the single leg glute bridge can be a quick & useful clinical screen of hip strength to see which runners might be more at risk for injury. 

If you can’t hold this test for 20 seconds, notice the strain more in the low back instead of the buttock or immediately feel that drop/rotation, you might benefit from a more gradual training progression and the incorporation of single leg weight lifting exercises to improve tolerance to loading.

Want to try the test out for yourself? Here’s how you execute the clinical test.

Happy Running,

Dr. Sunde

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📅 Thursday, June 11, 2026
⏰ Race Starts at 7:00 PM
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Fargo Marathon week is here!

👍🏼 71% will be running during the festivities!

👎🏽 28% will be there in spirit, cheering you on from near and far!

Typically we don’t get to see the guy directing the races out running in the wild, but recently he was spotted!

Shout out to James and some of our community members who cannonballed to Colorado for a quick weekend at the Denver Colfax Marathon!

Jeremy & James

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