The days are long, the miles are adding up, race calendars are filling up too, and somehow we’re already staring down the second half of the year…

Let’s take advantage of it!

Quick welcome to the new folks that have enjoyed us in the digital world of Runday! Whether you’re a runner, walker or movement-loving human and you’ve joined after a race or through a friend, you all are welcome here!

Runday exists to celebrate the people, stories, events and adventures that make our running community special.

Thanks for being here! Let’s get into it!

We’re working on a new relationship with Flipmits and I’ve been testing out a pair for a few weeks now. More to come on this very soon!

Hit reply to this email and…

These are great!

“Running seemed easier in my head!”

“Started walking, accidently became a runner.”

“Came for running, stayed for people.”

“Scared to start, grateful I did.”

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

How ironic to be sharing this thought right now, as I - and likely many of you reading! - just ran a marathon. Only a few days ago, I literally crossed the finish line, achieved my goal. And here I am, telling you the finish line isn’t always the goal.

For runners, who crave race day and crossing the finish line, the bigger goal often goes beyond that moment. Most of us run even when there’s no race in sight. Often, running is for mental and physical wellness. And that’s a pursuit that has no finish line, no moment of “yay, I did it and now I’m done!”

In the grander scheme, the goal of running is to keep showing up without even thinking about it, to keep going when it gets hard, and to know that some days your best effort looks different than the days before.

This goal may not end at the finish line, but you’ll know when you’re there - and it still feels great!

By: Dr. Lizette Sunde, PT,

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

Runner Question: Hey Dr. Sunde, although we had a little warmth in mid Spring but are now getting into the warmer months of Summer, I’m nervous about how my training will be affected by the heat.  I seem to struggle with my runs very much on a hot day and don’t want to reduce the length of my runs because of it.  Any advice?

Dr. Sunde: Hey Runner, good question and way to be aware of your own safety.  Besides the obvious things like running when it’s cooler (early morning and later evening runs), staying hydrated with an electrolyte and watching for signs of heat stroke, you have to consider the effort, avoid looking at the watch.  On a hot running day, avoid targeting specific race paces or heart zones. Sure, your split times will dip and effort will buy a slower pace, but this keeps you safe while maintaining training distance.

Here’s a quick reference for pace adjustments but as I mentioned, avoid looking at the watch, run the effort you can give and not the clock:

If we’re adding humidity into the mix, adjustments should be made again for slower times!  For the humidity, check the Dew point which directly measures moisture in the air!  Want to know why the dew point is the #1 number runners should pay attention to?  Check out this article HERE 

Although there is no specific research on safety or adjustments: 

Happy Running!

Dr. Sunde, PT

Celebrate Independence Day with a fun and meaningful event that supports local veterans. 🦅

📅 July 4th, 2026
⏰ 8 AM
📍Bonanzaville USA, West Fargo

👉 SIGN UP NOW!

In 2026 we will remember & honor Mark Knutson with the Memorial Tour Da Lakes!

Part of the proceeds going back into the community through a donation to Project 412.

📅 Saturday, July 11, 2026
⏰ Race Starts at 8:30am
📍Detroit Lakes High School

👉 SIGN UP NOW!

Summer lovin’, had me a blast... 🎶

Step into summer with serious throwback vibes at the Icewind Brewing Summer Lovin’ 5K!

An untimed, all-fun run inspired by sunshine, good company, and Icewind’s crisp Summer Lovin’ Shandy 🍋🍺

📅 Tuesday, July 21, 2026
⏰ Race Starts at 7:00 PM
📍Icewind Brewing, Mapleton, ND

👉 SIGN UP NOW!

By: Coach Branden Scheel

Love these sorts of opportunities!

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.

You had to pick one forever!

And the results are in... and coffee narrowly survives.

☕ 54% of you prefer coffee before a run.
🍺 46% would rather celebrate with a beer afterward.

Honestly, this feels like a pretty accurate snapshot of the running community.

One group is focused on performance.
One group is focused on recovery. 😉

Sounds like good company and great miles to me.

Will you be completing the race trifecta in July?!

Jeremy & James

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