April 2015 Stride

COMPLIMENTARY

BREAKING DOWN THE SWIMMER’S BUILD ​ ig shoulders and strong B legs make a powerful swimmer.

BREWING UP EXERCISE A local dietician shares the good news about the health benefits of coffee before your workout.

APRIL 2015

ASK THE TRAINER Our personal trainer of the month is Joe Ketterling, of joefitness, a bootcamp-style operation in Fargo.

t u O g n i l l e p S o g r Fa n o h t a r a M

editor

meet the editor

Stop what you’re doing right now and read this magazine.

Photo by J. Alan Paul Photography

Well, I guess you already are...

If you’re just flipping through for a few seconds on your way to a meeting or coffee with a friend, I’d encourage you to find time to sit down with this issue and really read what we at ​Stride​ have to share this month.

Go Fargo!

If I had to sum up the past few weeks in a phrase, it would be “Fargo Marathon.”

The fast approaching race is on all our minds, especially as the weather heats up and the sun shines a little longer each day. To say I’m

excited for May 7 would be an understatement.

A Different Animal

I have a confession to make.

I’m an amateur. I didn’t know very much about the Fargo Marathon, Go Far Events, Mark and Sue Knutson or any of the interesting runners I’d meet this month before tackling the magazine.

The information we’ve gathered over the course of just a handful of days is mind boggling. Look at the sheer number of runners participating in the marathon events (23,000) and you’ll get an idea of the magnitude of what we’re talking about.

​​ couldn’t have pulled We this bear of a magazine off without the help of a lot of people. To name a few, Mark and Sue Knutson, Joe Ketterling, Karla Solum, Leah Roethel, Mariah Prussia and let’s not forget the countless community members who volunteered their time for interviews and photo shoots.

You all make this magazine come to life.

F​ eel free to reach out to me with any story ideas you may have.

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Stride • APRIL 2015

When the journey is rough, the reward is greater. At least, that’s how it always seems to work out. Several

thousand members of our community will tackle an incredibly rough journey of 26.2 miles come May. They’ll need all the support, cheering and fuel we can give them, so please join me May 7-9 at the Fargo Marathon and holler encouraging cries as our neighbors run past. I’ll see you there.

Until next month,

Aubrey Schield

aubrey@spotlightmediafargo.com

@aschield

contents

april 16 Spelling Out Fargo Marathon How do we sum up an event as huge and exciting as the annual Fargo Marathon? Well, here’s our humble attempt at an in-depth look at the race, the people behind it and the cool tidbits you didn’t know.

11 Drinking at the Gym 12 Gluttons For Gluten-Free

Smell the fresh-baked, gluten-free cupcakes, breads and more at Mehl’s Gluten-Free Bakery.

Cover Story

16

14 Bulk Up: Health Stores Around Town 42 Run For It 44 Pain on the Run 46 Raising The Bar

We break down some elements of CrossFit, the workout regimen used by police academies around the country, with the help of Karla Solum, local gym owner.

50 The Fit Perspective 52 The Acrobat’s Exercise

For one day, ​​our editor, Aubrey Schield, got to feel like a Cirque du Soleil performer. Dive into her workout in this month’s issue.

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46

55 Things I Wish I’d Known About Racing 56 Deconstructed: The Swimmer’s Build 58 Ask The Trainer: Joe Ketterling The machine behind joefitness, a bootcamp-style gym, Joe Ketterling, brings his expertise and answers to the table this month.

61 The Fit Life With Ashley Sornsin Get Involved

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Stride • APRIL 2015

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Stride is published 12 times a year and is free. Copies are available at over 1,000 Fargo-Moorhead locations and digitally at fargomonthly.com.

APRIL 2015 Publisher

Spotlight Media LLC. www.spotlightmediafargo.com President/Founder

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CELEBRATE YOUR STAY!

nutrition

AT THE GYM ​​By Aubrey Schield | Graphic by George Stack

D RINKING A PIPING HOT CUP OF COFFEE

before you hit the treadmill or meet up with your personal trainer may seem a little counterintuitive. In recent years, however, what you used to think was just for that extra boost in the morning has been found to have some pretty cool health benefits. Not only that, but it could make your fitness routine even better. Leah Roethel, a registered dietician at the YMCA, weighed in on the issue, sharing some research about coffee and its impact on exercise. Check out some benefits of your morning cup of joe.

MIND GAMES Not only can coffee enhance your physical performance, but it can also make you think you can do more with less effort. Sounds kind of weird, but research has shown coffee provides this idea that it is easier to exert more energy. This effect is short-lived, only lasting around 30 minutes.

A HEALTHY CUP Roethel said a healthy amount of coffee to consume in a day is three to four cups. But keep in mind how big a measured cup is: only eight ounces, which is fewer than most coffee shops’ smalls.

IS IT A SUPERFOOD? Saying coffee is as amazingly healthy as spinach or blueberries may be pushing it, but people seem to be looking at the drink in a better light these days. “Coffee, to me, it’s been one of those things that has been through this cycle of it’s really bad for you and now it’s becoming really good for you— kind of like eggs or avocados,” Roethel said.

“Right now it’s becoming kind of a superfood instead of this terrible, evil thing.”

JUMPSTART YOUR WORKOUT Drinking coffee anywhere between 30 to 60 minutes prior to exercising has been proven to impact the workout in a positive way.

Coffee is known in the food science world as an ergogenic aid. Essentially, it gets your body ready for any endurance activity.

SHIELD YOURSELF Roethel said coffee has protective agents in it that can decrease the likelihood for cancer, heart disease and even Parkinson’s disease and dementia.

Because it carries antioxidants that protect cells in the body from damage, coffee can protect from major health concerns down the road For all coffee lovers, this is cause to celebrate.

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nutrition

Gluttons For Gluten-Free​

By Aubrey Schield | Photos by Tiffany Swanson

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Stride • APRIL 2015

nutrition

GLUTEN 101 IT’S FITTING that the Mehl brothers got into selling flour. The German name translates into English as flour or flour merchant.

These three brothers are living up to their name, having just opened a gluten-free bakery in Fargo.

After three diagnoses of Celiac Disease ran through the brothers, they all agreed that trying to find gluten-free options that were still high quality was a pain. The bakery has been the result of the brothers’ shared desire to help people who cannot have gluten in their diets just like them.

“You can’t put a price on peace of mind,” co-owner Matthew Mehl said. “And that’s what we’re offering when someone walks into our store. They can order anything in this store and not worry about cross-contamination.”

Mehl readily admits that, when it comes to gluten-free cooking, the book is still being written. His brother, Paul Mehl, is someone on the forefront in that field, trying different recipes, combining tons of ingredients just to replicate gluten’s primary function.

“I think our country is built on innovators,” Matthew Mehl said. “I think of Thomas Edison. What if he had given up? My brother doesn’t have a Ph.D in food science, but he does have a Ph.D in trial and error.”

Mehl’s Gluten-Free Bakery opened to the public March 4. The shop’s broad portfolio of glutenfree food items includes cupcakes (of course), sheet cakes, pizzas, soup, loaves of bread and even bagels. ​Gluten-free or not, you’ll want to stop by and give it a try.

1404 33rd St. S, Ste. D, Fargo

Whether you have a never-ending list of food allergies or you can ingest just about anything on the menu, you may be wondering why gluten has been such a hot topic lately.

Here are some of the basics on the ingredient:

GLUTEN IS EVERYWHERE.

Gluten is essentially a protein found in wheat, barley and rye, so it’s in a lot of foods… pretty much all food, actually.

WHAT’S IT DO?

The properties of gluten are such that it acts as a really good bonding agent.

Gluten gives dough its elasticity, helping it rise and keep its shape.

FLYING UNDER THE RADAR. A Celiac Disease diagnosis means a person has a severe intolerance to gluten — their body cannot properly digest the ingredient or absorb nutrients from it.

The hereditary disease is sneaky and often isn’t diagnosed until many years after symptoms start showing up.

MY WAY OR THE HIGHWAY. The only known treatment for Celiac Disease and other gluten intolerances is a gluten-free diet.

701-541-4145 mehlsflour.com

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nutrition

Swanson Health Products ​ wanson Health Products is S conveniently located in the heart of Downtown Fargo, making it easy for you to grab what you need for a healthy lifestyle. swansonvitamins.com

UP

109 Broadway N, Fargo 701-293-9842 Hours Mon. - Sat. 9 a.m. to 6 p.m.

Sun. 12 to 4 p.m.

Health Stores Around Town

Sydney’s Health Market

L​ OOKING FOR THE FUEL TO BOOST YOUR WORKOUTS? Or maybe you want to pick up some local, straightfrom-the-farm produce. Check out some of FargoMoorhead’s health food stores and the great products they have to offer. With additional resources on their websites, as well as knowledgeable owners and staff, these businesses will be your go-to shops for a healthy eating lifestyle.

​ ydney’s Health Market S offers natural, farm-fresh foods delivered daily to their Moorhead location. With a variety of health supplements as well, Sydney’s is your onestop shop for all things healthy eating. sydneyshealthmarket.com 810 30th Ave. S, Moorhead 218-233-3310

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Stride • APRIL 2015

Moorhead Center Mall ​422 Center Ave, Moorhead 218-236-1271 Hours Mon. - Fri. - 10 a.m. to 8 p.m.

Sat. - 10 a.m. to 6 p.m.

Sun. - 12 to 5 p.m.

Nutrition Zone

West Acres Mall 3902 13th Ave. S, Fargo 701-277-9793

1111 2nd Ave. N, Fargo 701-232-7700

1801 45th St. S, Fargo 701-205-1634

Hours Mon. - Wed. 10 a.m. to 6 p.m.

Thurs. - 10 a.m. to 8 p.m.

Fri. - Sat. 10 a.m. to 6 p.m.

Hours Mon. - Thurs. 10 a.m. to 8 p.m.

Fri. 10 a.m. to 7 p.m.

Sat. 10 a.m. to 6 p.m.

Sun. 12 to 5 p.m.

complete nutrition

Providing a variety of products from bulk supplements to vitamins to herbs, Tochi has been one of Fargo-Moorhead’s go-to health stores since it opened in 1971. tochiproducts.com

​ his store has everything T a national chain can offer. Vitamins, protein supplements, fish oil... you name it. Step into one of their three FM locations today. gnc.com

Hours Mon. - Fri. 9 a.m. to 7 p.m.

Sat. 9 a.m. to 5 p.m.

Sun. 12 to 5 p.m. ​

This health store aims to improve peoples’ lives through providing excellent products at affordable prices. nutritionzoneusa.com

Tochi Products

GNC

Stock up on everything you need to bulk up, drop calories and generally feel good. This store is located right next to Juice It, so you could get a healthy smoothie or juice while you’re at it. completenutrition.com

Hours Mon. - Sat. - 10 a.m. to 9 p.m.

Sun. - 12 to 6 p.m.

Village West 4101 13th Ave. SW, Fargo 701-277-1881 Hours Mon - Fri. - 10 a.m. to 9 p.m.

Sat. - 10 a.m. to 6 p.m.

Sun. - 12 to 5 p.m.

4302 13th Ave. S 701-356-4348 Hours Mon - Sat - 10 a.m. to 9 p.m.

Sun -12 to 6 p.m.

SPELLING OUT

FARGO MARATHON g with y will be buzzin Our communit tators ec sp nners and thousands of ru when ay M weekend in during the first mark. s it s ke Marathon ta off to our own Fargo it ll pu rminds who rned From the maste bu es ri mber of calo the the average nu u yo to t we presen in 26.2 miles, n. ho at 2015 Fargo Mar ​ y Aubrey Schield B Paul Flessland Spread photo by ew otography, Andr Ph ul Pa d lan ss Photos by J. Alan Fle ul Pa d anson an Jason, Tiffany Sw

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Stride • APRIL 2015

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F

F

The foundation of any athletic event, big or small, is fitness.

Running a full marathon is no exception. With the help of NDSU cross-country coach Andrew Carlson, we have compiled some interesting tidbits on the fitness behind running 26.2 miles in honor of this year’s Fargo Marathon.

FITNESS

1

2

3

4

5

BURNING UP

​SOLID MUSCLE

OUCH

TURNING POINT

The average number of calories burned in 26.2 miles depends on the weight of the runner. A 130-pound athlete would burn about

A devoted marathon runner is made up of solid, lean muscle thanks to the athletic lifestyle and copious amounts of training they go through. Lean body mass is the percentage of body weight that doesn’t come from fat. For men, average lean body mass is about

MARATHONS HURT,

The

HITTING THE WALL

2,200

CALORIES, where as a 230-pound athlete would burn roughly

3,500

CALORIES.

90

PERCENT

of their weight and, for women, about

80

PERCENT.

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Stride • APRIL 2015

period. Carlson said running 26.2 miles, no matter how fast it’s done, creates deep pain in runners.

Accepting the fact that it’s going to hurt is half the battle.

“

Whether you run a 2:30 marathon or a 4:30 marathon, it hurts,” Carlson said.

ANAEROBIC THRESHOLD

is a point in any exercise when the body produces more lactic acid than can be cleared away. The threshold depends on your V02 max, the measure of the maximum volume of oxygen you can use.

A trained athlete’s threshold is typically 80 percent of the V02 max.

The dread of any marathon runner, hitting the wall is much more than a road block.

Around the

20TH MILE,

or whenever a runner has burned about 2,000 calories, the readily available energy sources are depleted.

A

A

N U R S ’ D I AK ​ staple of the Fargo A Marathon’s annual events is its involvement of kids in the community. Everyone knows kids have tons of energy; why not wear them out with a little friendly competition?

T​ he Youth Run has consistently attracted over 2,000 little ones in the past four years, making it one of the largest children’s races in the country. The race is for kids ages 1 to 12 and includes half-mile and mile distance options.

R This year, it all starts at the FargoDome with an indoor starting line. In 26.2 miles, runners will see residential Fargo-Moorhead, run along the Red River, trek through three college campuses and ultimately circle back to the dome on NDSU’s campus.

R

One major draw of the Fargo Marathon is that it’s pretty flat. Let’s face it, if you’re going to run almost 30 miles in one day, you don’t need any extra hills thrown in there to challenge you. Marathons in the U.S. have elevation profiles that show how high above sea level every mile of the race is. Some vary a lot throughout the course, some start high and decrease drastically. Some, like our beloved marathon, start low and stay low. Take a gander at the Fargo Marathon’s elevation profile and how it sizes up Check out the full compared to others marathon map at around the country.

ROUTE

fargomarathon.com

​COMPARING MARATHONS 1

​ e’ve compiled the approximate highest and W lowest elevation points of several marathons around the country. Check out how they compare.

Lowest point

∆ Change in elevation

CATALINA ISLAND MARATHON Catalina Island, Avalon, Calif.

GRANDMA’S MARATHON

Manitou Springs, Colo.

14,100 feet

1,500 feet

750 feet

6,400 feet

5 feet

600 feet

2

Duluth, Minn.

∆

∆

∆

1,495 feet

7,700 feet

4

150 feet

6

FARGO MARATHON

STEAMBOAT MARATHON

MERCEDES MARATHON

8,200 feet

950 feet

908 feet

6,700 feet

600 feet

875 feet

∆

∆

Steamboat Springs, Colo.

1,500 feet

20

KEY

5

3 PIKES PEAK MARATHON

Highest point

Stride • APRIL 2015

Birmingham, Ala.

350 feet

​Fargo, N.D.

∆

33 feet

G

G

E M O T K E GRE

CAPTURING THE MARATHON The Fargo Marathon posters have depicted the event since its beginning in 2005. Check out some of our favorites from years past, as well as this year’s poster.

2006

2010

Ever wonder how the area’s biggest running event got started? Ever wonder how marathons got started for that matter? Turns out each one has a pretty interesting story.

Also, take a look back at some of the posters from Fargo Marathons past.

2007

2011

​YOUNG ROOTS Our own Fargo Marathon may not date back to ancient Greece, but the story of how it got started and the people who have gotten involved over the years are impressive nonetheless.

What is now a weekend-long running extravaganza began as one half-mile race in 2002, the Run for the Children Half Marathon. Starting at the Children’s Museum in North Fargo, the race brought in about 300 people. In only two years, the number of participants increased to 500 and Mark Knutson, owner of Go Far Events, thought a bigger event was in order.

2012

2014

2015

“I went downtown and met with Mayor Bruce Furness,” Knutson said. “I showed him a special edition of the newspaper from Duluth highlighting the Grandma’s Marathon. I told him that I wanted to make that happen in Fargo and he said, ‘Let’s do it!’”

DID YOU KNOW? 22

Stride • APRIL 2015

It’s the stuff of legends. Marathons got started because of a Greek legend. A guy named Pheidippides ran something like 26 miles from the battlefield to tell of the victory against invading Persians. Instead of getting a medal, Pheidippides dropped dead as soon as he delivered the message. Poor guy.

Welcoming members since 1937.

M

oorhead Country Club is the Club where families gather, friendships form and people have fun—and has been since 1937. We embrace our tradition of offering outstanding recreational & social opportunities in the atmosphere of relaxed charm. Our welcoming members are privileged to play on a renovated course with marked character that is both challenging and enjoyable. The completion of our flood mitigation project has left us in a desirable high and dry advantage, promoting an extended season of play for our membership. We know our Club is a great value combining a lengthy list of amenities with membership opportunities tailor-made to suit your lifestyle . Let us roll out the welcome mat. Contact us today to learn more about Moorhead Country Club membership.

2101 North River Drive Moorhead, Minnesota 56560 Contact Us At

Family, Friends and Fun —Since 1937 Where families gather, friendships form and people have fun.

218.236.0100 or admin@moorheadcountryclub.com moorheadcountryclub.com

Private 18-Hole Course | Outdoor Swimming Pool with Slide & Kiddie Pool | Award Winning Junior Golf Program Casual & Tasteful Dining | 18-Hole Championship Putting Green | New Island Green—the FM area’s Premier Par 3

0

O

ON YOUR MARK! We sat down with seasoned racer Jared Swanson to talk about his preparation during the hours leading up to running a marathon. With several 5Ks, half marathons and one full marathon under his belt, Swanson shared what is important 30 hours before taking the starting line.

30 HOURS ​​Unable to sleep a wink the night before a race, Swanson focuses on getting some rest two nights before the big day.

15 HOURS

20 HOURS

25 HOURS

​​His last meal of the day is big. Last

year, he cooked up a whole CrockPot of quinoa mixed with chicken and vegetables. Filling up on healthy foods is essential for a good race the next day.

Now for carbo-loading. Swanson eats the equivalent of two meals in one sitting at lunch time, incorporating more carbohydrates.

He also gets two miles of running in to keep himself ready for the endurance.

Waking up at a normal time, he immediately begins hydrating with Gatorade and water, drinking about five bottles of each over the course of the day. Swanson eats a normal breakfast the morning before a race.

10 HOURS

3 HOURS

1 HOUR

Swanson will try to sleep, but doesn’t have much luck because of anticipation for the upcoming race.

Last year, he slept a total of two hours before running the marathon.

Rising with plenty of time, Swanson has a light breakfast and gets ready for the big race.

Everyone has a ritual. As he drives to check-in, Swanson listens to a mix CD with songs that get himself fired up.

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M

M

E MEET TH TEE T I M M O C COURTNEY BLINN “TIGHTROPE”

BY JANELLE MONÁE BRETT WIGGLESWORTH “MASTER OF PUPPETS”

BY METALLICA RALPH FISKNESS “I GET AROUND”

BY THE BEACH BOYS

CARYN OLSON “YEAH!”

BY USHER

BARRY KUHNKE “THE VICTORS”

BY UNIVERSITY OF MICHIGAN MARCHING BAND

It takes a whole village to bring the annual Fargo Marathon and all the weekend’s events to life each year. We’d like to introduce you to a handful of men and women who serve behind the scenes on the marathon committee. As fitness-minded people, these members understand the importance of the perfect song to accompany exercise. Get to know the committee and some of their go-to workout songs this year.

EMILY BORMANN “GHOST”

BY ELLA HENDERSON

SONJA DRECHSEL “DYNAMITE”

BY TAIO CRUZ

SUE KNUTSON “KNOCK ON WOOD”

BY AMII STEWART

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A

UNDER ARMOUR MEN’S SPEEDFORM® GEMINI SHOE $120

NEW BALANCE MEN’S BOYLSTON JACKET $110

Even with warmer weather on the way, you may need a little extra protection from the elements during outdoor runs.

This lightweight jacket wicks away sweat while blocking wind and rain.

With specially designed soles meant to give you maximum support and energy return, the Gemini shoe from Under Armour may be your next favorite pair for running.

NIKE MAX OPTICS SUNGLASSES $89

Let’s cross our fingers in hopes that you’ll need a pair of these come race day. Nike produces sunglasses that are specially designed with the athlete in mind. Check out Fargo Running Company’s various pairs.

A

ATTIRE

With the marathon just around the corner, we stopped by Fargo Running Company to check out some of their running gear this spring. Be sure to pick up your new singlet before race day and run in style.

MIZUNO WOMEN’S BREATH THERMO JACKET $109.99

Just in case spring doesn’t bring warmer weather, here’s a jacket made with Breath Thermo, a new fabric developed by Mizuno to keep athletes dry and generate heat by maximizing the body’s warmth.

NIKE WOMEN’S TEMPO SHORT $40

Stay dry and run comfortable with these shorts from Nike. With built-in briefs and lightweight, sweat-wicking material, these shorts will help you cross the finish line on race day.

NIKE WOMEN’S TANK $38

Less is best. Try out one of Nike’s running tanks for this year’s marathon. This top is crafted to be lightweight and comfortable.

ASICS SPEED CAP $24

Shield your face and eyes from the sun with this breathable cap.

With mesh and quick-dry fabrics, this contoured hat feels virtually weightless, keeping you dry and shaded during a long outdoor run.

MIZUNO WOMEN’S WAVE PARADOX SHOE $140

This running shoe is the ultimate paradox: incredibly lightweight at 10.6 ounces while being equally supportive.

The Wave Paradox has several design features that make it ideal for the devoted runner.

Find more gear at Fargo Running Company 1801 45th St. S, Fargo 701-364-9503

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R

R

RAD AFTER-PARTY You’ve probably never wanted to celebrate more than after you cross the finish line of this year’s marathon. (Even if you didn’t participate, you can still celebrate as a devoted spectator.) The people behind the Fargo Marathon have an exciting evening planned, so take a shower and head downtown.

THE LAST MILE 30

Stride • APRIL 2015

IT’S NOT A PARTY WITHOUT MUSIC Everyone loves a good rock concert, right? The Old Broadway will host an outdoor concert in celebration of the marathon weekend events as a part of the downtown after-party.

Get excited for one of the best pub crawls Fargo-Moorhead has to offer, the 27th Mile Pub Crawl. Pick up your mug and you’re off to the races... again. If a night of good food, drinks and fun isn’t incentive enough, the first 1,000 people to finish the crawl will receive winners’ medals. Celebrate your way through 10 downtown spots.

The Old Broadway OB Sports Zone Würst Bier Hall Rooters Bar Side Street Grille & Pub The Empire Bismarck Tavern The Pickled Parrot The Bomb Shelter Rhombus Guys

A

A

E T I T PPE

A

We asked race director Mark Knutson to weigh in on some of his favorite spots in FargoMoorhead to get that allimportant carbo loading meal prior to the big (race) day. Carbs are a great source of energy for your body to feed on when you exert, so if you haven’t made your pre-race dinner plans, you may want to check out some of these local restaurants and featured dishes.

JOHNNY CARINO’S Spicy Chicken and Shrimp with Penne Carino’s will put you in carbo-load heaven with this dish that combines land and sea. Chicken breast and shrimp seasoned with cayenne pepper are tossed with penne pasta and alfredo sauce and topped with sun dried tomatoes, green onions, mushrooms and parmesan cheese.

4410 17th Ave. S, Fargo 701-282-2922

TOSCANA

GRAZIE’S ITALIAN GRILL

Penne Ai Marie Monte This hearty dish has it all. Black tiger shrimp, grilled chicken, tomatoes, peppers, onions, mushrooms, and it’s all tossed with penne pasta in a parmesan cream sauce.

Chicken Florentine Creamy but still refreshing, this dish is another one to add to your carboloading menu. Bow-tie pasta tossed in a velvety cream sauce with chicken, spinach and red peppers make this a dish you’ll want to sink your teeth in.

202 Broadway N, Fargo 701-235-9100

2000 44th St, Fargo 701-492-5151

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T

T

S U O U T L U M U T TRAINING Only a few months ago, Jason Boutwell, local husband, father and jokester, had been laying on his back for the better part of a year.

You may know the story: Boutwell was diagnosed with appendix cancer last spring — shocking news for a guy who values wellness and fitness so highly.

As of now, Boutwell’s final round of chemo lies several months behind him in the dust. Rather than looking back, Boutwell is looking ahead to running the half-marathon this May. “This year I’ll just be happy to finish because I’m kind of starting from ground zero,” Boutwell said.

Boutwell has stuck to a training schedule of three runs a week: two shorter runs on Monday and Wednesday and a third, longer run on the weekend that often ends with a nap. Boutwell knows how much the race will take out of him, but it’s not discouraging him from participating.

“My longest run yet, … my knees hurt so bad I could barely sleep that night, but I know it’s all for the greater good,” he said.

32

Stride • APRIL 2015

JASON’S CAUSE To give back to an organization that was there for him in the thick of his diagnosis, Boutwell is running for the Dakota Medical Foundation. Check out his donation project on fargomarathoncharities. givecorps.com.

H

For marathon runners, the 20mile marker is synonymous with hitting the wall — the awful, disgusting, painful process of the body completely shutting down.

Basically, the body has been exerting so much energy that it runs out of sugar to burn. Hitting the wall, or bonking as some call it, can make a marathon seem impossible.

Mike “Nordy” Nordness has plenty of experience with hitting the wall. With his first marathon in Fargo in 2008, Nordness kicked off his goal of running a marathon in every state. In 18 marathons, he’s had different experiences with hitting the wall, some hardly fazing him and others nearly sidelining the race.

H

HITTING THE WALL

“I’ve had some nasty ones,” he said. “(In) Minneapolis I didn’t take any electrolytes.

I stopped at 23 miles and it was like the monkey came on my back and I had tunnel vision.”

When the bonk comes, Nordness said he tries to calm himself down and take it easy for awhile. Having something to nibble on also gives him a little boost of energy when the sources in his body are depleted.

SCIENCE BEHIND THE WALL 1 The average runner burns 100 calories per mile. You have about 2,000 calories of energy on store in your body.

It’s no coincidence that the wall comes at the 20th mile.

In a recent survey by a research fellow at Stanford School of Medicine, 43 percent of 315 marathon runners reported hitting the wall during a race. The wall happens because your body has used up all the readily available energy sources. Here are some interesting facts about the bonk.

2 The body begins to feel heavy and it becomes hard to concentrate.

Some runners have even experienced hallucinations when they hit the wall.

3 There are different types. The muscleglycogen bonk, for example, makes your body feel like crap but mentally you’re fine.

The blood-glucose bonk, on the other hand, compromises your mental faculties.

4 A good way to prevent it is by hydrating and refueling. Like Nordness, who carries Fig Newtons or a bagel, have something to munch on at different intervals throughout the race.

35

0

O If you are running in the Fargo Marathon this May, you just might have a shot at running in the Boston Marathon. We spoke with Boston Marathon Race Director Dave McGillivray about what it takes for a marathon to become certified for Boston. Turns out it’s a little less complicated than you might think.

ONWARD TO BOSTON

NOW LEAVING

FARGO

1 DOES IT MEASURE UP? In order to become a certified qualifier for the Boston Marathon, a race has to hire an official certifier to measure its course.

WELCOME TO

BOSTON

2 RIDE THE COURSE To measure the course, a certifier hops on a bicycle and rides the course with a Jones Counter fixed to one of the bike’s wheels. The device keeps track of the number of revolutions of that wheel, which is then used to calculate the race’s distance.

4 3 ROOM FOR ERROR Certifiers calculate the distance with a certain margin for error, referred to as the short course prevention factor. This is a tiny percentage of the overall distance they’ve measured used to ensure that the distance being advertised is correct.

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Stride • APRIL 2015

NO GUARANTEES Due to having more and more runners, finishing a Boston qualifier does not guarantee you a spot in the Boston Marathon. The governing board collects the best finishing times from marathons around the country until the spots are filled.

N

N

​ e dug up some stats and W numbers to round out this Fargo Marathon feature.

Check out our beloved race by the numbers.

NUMBERS

14

60

DONATIONS TO

30 CHARITIES SPONSORS

AID STATIONS

4

MARATHON EVENTS SPAN FOUR GENERATIONS

99%

OF ALL HOTELS

FULLY BOOKED ON FRIDAY NIGHT LAST YEAR

38

OVER

Stride • APRIL 2015

AROUND $80,000

RAISED FOR CHARITIES

23,000

RUNNERS

FARGO MARATHON

Be sure to check back this June for our

2015 FARGO MARATHON COMMEMORATIVE BOOK, which will feature photo recaps, winner profiles and every marathon runner’s name and finishing time.

Mailed to every participant’s home.

Want to check out some or all of the events during the Fargo Marathon weekend?

Here’s a schedule of race start times and other major events of the weekend. We’ll see you on the sidelines. All events are located at the FargoDome unless otherwise noted.

​THURSDAY, MAY 7 5:30 p.m. Youth Run Lineup, location to be determined.

6:30 p.m. Youth Run Half-Mile start 7 p.m. Youth Run 1-Mile start

FRIDAY, MAY 8 10 a.m. Swanson Health Products Health & Fitness Expo 3 p.m. Speaker Timothy Boyle, I Run 4 President and Founder 4 p.m. Speaker Deena Kastor, 2004 Olympian 6:30 p.m. Blue Cross Blue Shield of ND/Discovery Benefits 5K Run/Walk Lineup, location to be determined.

7 p.m. 5K Run/Walk start After the race head over to Buffalo Wild Wings by NDSU for the post-race party.

SATURDAY, MAY 9 6:30 a.m. Marathon & Relay, Half Marathon, 10K Lineup 7:20 a.m. National Anthem 7:30 a.m. Marathon & Relay start 8 a.m. Half Marathon start 8:30 a.m. 10K start After the race, join runners and spectators in the 27th Mile Pub Crawl in Downtown Fargo.

A M A R A T H O N W E E K E N D 41

FYI

MAY Saturday, May 2

​Wish Fast Superhero Run 3 & 5K Run/Walk

Lindenwood Park, Fargo Find them on Facebook.

​Sunday, May 3

L​ ake Minnetonka Half Marathon Half Marathon, Relay and Kids’ Run Wayzata West Middle School, Wayzata, Minn. lakeminnetonkahalf marathon.com

​Saturday, May 16 ​​END Spring Primer

Adventure Race Running, Biking and Rafting Race Walhalla Country Club, Walhalla, N.D. endracing.com/end-spar

Saturday, May 16 ​​Superior Spring Trail Race 25 & 50K Run

Caribou Highlands Lodge, Lutsen, Minn. spring.superiortrailrace.com

Can’t make the Fargo Marathon? Don’t sweat it. There are plenty of races coming up this summer in our region.

Whether you’re looking for a casual 5K or something a little more intense, check out our calendar of race events happening this summer.

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​Wednesday, May 27

Mission Run 5 & 10K Run/walk St. Williams Church, Argusville, N.D. Find them on Facebook.

​Sunday, May 31

Minneapolis Marathon Marathon, Half Marathon, Relay Theodore Wirth Parkway, Minneapolis, Minn. minneapolismarathon.com

JUNE

FYI

​Saturday, June 6 ​​Buffalo River Trail Run 5 & 10K Run

MSUM Regional Science Center, Glyndon mnstate.edu/trailrun

Saturday, June 6

Lake Region Run

Saturday, June 20

Grandma’s Marathon Marathon Run Two Harbors, Minn. grandmasmarathon.com

Half Marathon & Relay, 5K, 1-Mile

​Saturday, June 20

The Community Arena, Fergus Falls, Minn. lakeregionrun.com

Gary Bjorklund Half Marathon

Friday, June 12

Duluth, Minn. grandmasmarathon.com

UV Splash 5K Fun Run Red River Fairgrounds, West Fargo **This race is free of charge!

Find them on Facebook.

​Saturday, June 13

June Bug Run 1 Mile Dash, Kids’ 1K, 5K Run Harvest Church, Warren, Minn. junebugrun.com

​Saturday, June 13

Running Wild Trail Run 7K, 1 Mile Run/Hike Maplewood State Park, Pelican Rapids, Minn. runningwildtrailrun.com

​Thursday, June 18

Hillsboro Run 5 & 10K Run/Walk Woodland Park, Hillsboro, N.D. runhillsboro.com

Half Marathon Run

​Sunday, June 21

MN Vikings Greenway Gridiron Gallop Kids’ 5K Run/Walk Lake Nokomis, Minneapolis, Minn. gridirongallop.com

Nighttime 5K Run Detroit Lakes High School, Detroit Lakes solemotionrace.com

​Saturday, July 25

Cass County Summerfest Run 5 & 10K Run/Walk, Kids’ Run

​Sunday, August 23

Central Cass High School, Casselton casselton.com

5 & 10K, Half Marathon, Relay Race

Sunday, July 26

Half Marathon, Relay

Father Hennepin Bluffs Park, Minneapolis, Minn. tcmevents.org

Saturday, July 11

The Wilderman Off Road Race Full & Half Triathlon

P​ ark Point 5 Miler ​2 & 5-Mile Run/Walk, Kids’ Run ​Park Point, Duluth, Minn. ​grandmasmarathon.com

Go Far Woman Scheels Arena, Fargo gofarwoman.com

5 & 10K Run/Walk

​ Saturday, August 29

Community Center, Dilworth locodaze.org

5 & 10K, Fun Run, Walk

Caboose on the Loose Run

Saturday, August 1

Friday, July 17

Illuminight Run

Arvig, Perham, Minn. perhamhalfmarathon.com

Saturday, July 4 R​ ed, White & Boom!

Duluth, Minn. grandmasmarathon.com

​Saturday, June 20

Half & 5K

AUGUST

5K Run

William A. Irvin 5K

Perham Harrier Half Marathon

JULY

Walhalla Country Club, Walhalla endracing.com/wilderman

Friday, June 19

Saturday, July 25

Minnesota Half Marathon

​​Potato Days Run potatodays.com

Saturday, August 29

Women Rock 5 & 10K, Half Marathon Mississippi River, St. Paul, Minn. womenrockmn.org

Half Marathon, 5K The Union Depot, St. Paul, Minn. minnesotahalfmarathon.com

​Sunday, August 2

Fifteen’s 5K 5K Run Gold Medal Park, Minneapolis, Minn. tcmevents.org

S​ unday, August 30 Minnesota State Fair Milk Run 5K Run Fairgrounds, Minneapolis, Minn. mnstatefair.org

​Friday, August 14 - Saturday,

August 15

Great River Ragnar Overnight Relay Winona to Minneapolis, Minn. ragnarrelay.com

Check in with local running outfitters like Fargo Running Company and Beyond Running for more racing opportunities.

43

fyi Almost 40 percent of running injuries belong in this category, technically referred to as Patellofemoral Pain Syndrome. With runner’s knee, the cartilage behind the kneecap gets irritated. People with flat feet are more susceptible to developing runner’s knee.

By Aubrey Schield

Everyone is afraid of that pop, the fall and then realizing they’ve torn their Achilles tendon. But there can be irritation in the Achilles on a less drastic level too that can interrupt a regular running routine. Using foot orthotics or cushions can help by adding support where the heel hits the ground.

Hamstrings flaring up? Many runners will experience tightness in the hamstrings. Imbalances in the quadriceps as well as a misaligned pelvis can worsen or increase the likelihood for this issue.

That stabbing pain in the bottom of your feet could be due to inflammation of a ligament in the inner part of the heel. The condition is called plantar fasciitis — it sounds scarier than it is. Foot orthotics, taping, icing, stretching and resting are all ways to ease the pain.

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Stride • APRIL 2015

If you run frequently, you may have aching pain in your shins. Small tears in the muscle, tendons and bone tissue along the tibia, the shinbone, cause what is commonly called shin splints. In some cases, you may be able to run through the pain — in others, you’ll need to back off somewhat, decreasing frequency and icing the shins.

The Iliotibial (IT) band is a ligament that runs from the outside of the thigh to the shin. Inflammation or tightness in the lateral band can result from overuse or bow-legged movement.

Oftentimes, IT Band Syndrome will cause swelling on the lateral sides of the knees and make running extremely painful.

Many running injuries fall into the category of stress fractures of the different weight-bearing bones in the legs or feet. These tiny cracks in the bones are sometimes unavoidable if you run frequently and at high intensities. Stress fractures may not be the most painful, but you should take a break from running if you get one and allow yourself to heal completely.

train

Get To

Know

As a professional chiropractor with a broad sports background, Solum focuses on helping people reach their fitness goals while preventing injury. Her accolades as a certified Sports Chiropractor and Level 1 CrossFit trainer give Solum a well-rounded approach to fitness and coaching.

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Stride • APRIL 2015

train

Raising

The Bar

By Aubrey Schield | Photos by Tiffany Swanson

A

s a Sports Chiropractor, Solum brings her knowledge of the body’s functions and limitations to exercise, focusing on doing the various moves and steps in a CrossFit workout with good posture at the proper intensity.

“We start with the physical aspect of it (empowering others) and we do that through CrossFit, sport specific training— basically helping people set small goals and achieve them,” Solum said.

If you’ve ever tried CrossFit for yourself, you know that you need the encouragement of supportive teammates to push through the workout when your body feels like giving up. Solum broke down some moves you may see in a CrossFit workout for us.

Interested in learning more? Find Elevate Human Potential on Facebook or check out their website.

Elevate Human Potential is also a place where you’ll find no competition, inflated egos or annoying gym rats.

“You don’t see mirrors in here,” Solum said. “It’s a place where people can feel comfortable, where they can feel like they are part of a team.”

3333 9th St. S, Moorhead 218-512-0515 ehpcrossfit.com

47

Philip Q. Philip Johnson

MD,MD PC

Orthopedic Surgeon

THE BEST MEDICINE FOR YOUR ACHING JOINTS Dr. Johnson Specializes in: • Total Joint Replacement • Sports Medicine • Joint Ligament Reconstruction • Arthroscopic Surgery • Fracture Care • General Orthopedics

Office Hours:

8am - 5pm (mon - Fri) orthosportmedfargo.com

(701) 478-0307

2829 South University Dr. Suite Suite202, 2A, Fargo, ND 58103

ORTHOPEDIC AND SPORT MEDICINE SPECIALISTS OF FARGO

O S M

DONT BE A HERO Do not try these exercises without the guidance of an experienced professional. We don’t want any injured athletes.

train

CrossFit

Cutouts

CLEAN AND JERK This lift has many different movements all incorporated into one quick sequence.

KIPPING MUSCLE-UP Creating momentum by swinging her lower body back and forth in a controlled manner, Solum hoists herself above the gymnastic rings for a muscle-up.

CARGO NET CLIMB This one may look easy. Don’t be fooled. Climbing the cargo net is a good alternative to a rope climb, but the net constantly falls away from the climber, adding more weight for the arms.

SNATCH For this lift, Solum takes the bar from the ground to a position above her head in one swift motion, incorporating a jump and squat as she goes.

49

train

THE FI T PERSP ECTIV E

By Han n

a Grina

ker

Marathon

Motivation

​Photo by J. Alan Paul Photography

I’ M SITTING

here on the floor of my apartment (I work best here) sipping on a mug of green tea. I’m thinking about my boyfriend. He just texted me 30 minutes ago, and is currently in the middle of a two and a half hour bike ride, after which he will run for another half hour. His workout is written in chicken scratch on sticky notes. My legs are screaming just thinking about the workout he’s not even halfway through. And later he’ll do another hour-long run and a functional strength workout. That’s four hours of exercise. And he’s got five hours on the docket for tomorrow.

Triathletes are pains in the butt with all their gear, endless hours of training and spreadsheets to keep it all straight. The inability to just skip one part of the workout session and go to a movie or dinner is mind boggling. Triathletes aren’t for the needy, but needy I am not. What I am is a great admirer of competence, discipline and drive, and when it comes to those things, there is no finer study than the dedicated triathlete.

ABOUT ME 50

Stride • APRIL 2015

I’m Hanna – sister, daughter, former Division I athlete, current health coach and future, well, I don’t know yet! I’m inspired by so many things, many of which include either humor and/or food. Just like you, I’m navigating this crazy thing called life. Join me as we tackle it together, one healthy step at a time.

train On my phone, his name flashes across the screen with the message, “Off for a run!”

And in less than three minutes, I’ll know that he has laced up his shoes, slammed an energy gel and a bottle of water and will be out the door.

Since having met him, I have learned so much. Much, much more than I could ever have learned in the lecture halls at college.

Little things like hydration, proper fuel both before and after workouts, stretching and sleep are all components that are necessary for optimal training, and while yes, I pay attention to these things, my level of focus is nowhere near that of his. Some days I am really good about getting a few liters of water in. Other days, I barely get a few sips. Some nights I force myself to go to bed at 10 p.m. to get my solid eight hours. Other nights, I watch Jimmy Fallon highlights on Hulu until it’s midnight and realize I will probably only be getting a handful of hours of broken sleep. Some days my nutrition is on point with healthy snacks before and after my workouts. Other days, I hop off the treadmill and head straight to work and don’t take a sip of water or eat a snack until my brain is so foggy from lack of fuel and water that I can barely spell my name. Inconsistencies in the little things lead to inconsistencies in my training and I can tell when I’ve paid attention to them and when I haven’t.

Why do I let myself do this?

I’ve been running for over 15 years and realize the errors in my habits. Now that I’ve got a special person in my life who pays attention to the little things and holds me accountable to practicing these habits, I see myself slowly evolving.

Further motivation has presented itself in the form of the Twin Cities Marathon, which I have officially signed up to run this fall.

My first full marathon. My third sanctioned, competitive race since graduating UW in 2011. It’s a journey I can’t wait to begin. And I will be sharing my progression with you as I get closer and closer to October when all this training and attention to the little things will come to fruition.

hannagrinaker

AM HOW I FOR ING TRAIN T EVER S R I F MY THON MARA

GETTING LOST IN THE COMPARISON TRAP Sometimes I look at what other runners have done and feel inadequate. During this training cycle, I am committing to stop wasting my precious mental energy on comparing myself with other runners. I plan on putting on the blinders and focusing on productive actions, like sleep, rest and hydration, that bring me closer to my goals, not further away.

LACKING CONSISTENCY Every day is a new day and a new opportunity for me to practice the little things. I have already learned the hard way that lack of attention to detail sets me up to fail. I can hardly blame my fatigue or lack of motivation on low iron stores or some other external factor when it has been me all along that is sabotaging my training. I have to commit to the things that will make me better than just the things I do while on the roads. Being a runner, and being a fast one, is not a part-time gig.

I am a creature of habit and oftentimes what I think is the proper way to train, much like the way I think, tends to take me further away rather than closer to my goals. Here are some things I won’t be doing during my prep.

NOT EXPECTING CHALLENGES During marathon training, there are bound to be ups and downs but my greatest asset will be my willingness to endure. I will need immense focus and discipline to seek out goals and if my goals are not challenging, if they don’t test my mental and physical limits, I am selling myself short. I expect the journey to be challenging but I also can’t get disheartened along the way. The best runners in the world have all experienced the same letdowns I have.

NOT BELIEVING IT IS POSSIBLE Billy Mills, who won gold in the 10,000-meter run in the Olympic Games once said, “The subconscious mind cannot tell the difference between reality or imagination.” I have to spend time visualizing how I want myself to feel on race day. Notice I didn’t say “visualizing a certain outcome.” This training cycle is all about the process and I’m planning on filling my mental Rolodex with only positive things.

In closing, how I plan to train for this marathon is simple. I will have to train in unorthodox ways. Unorthodox in the sense that I will be doing what I haven’t done before: trusting, planning, preparing and believing. Believing that anything is possible, and most importantly, believing in the power of Hanna Grinaker.

HAPPY RUNNING FRIENDS! AND SAY HI IF WE MEET ALONG THE ROADS! 51

train

By Aubrey Schield | Photos by Tiffany Swanson

Welcome to Xtreme Measures, where personal trainer Mariah Prussia will show you how to discover not only your body's full potential but also your inner acrobat. Prussia took me through some basics of her newest program, Aerialates, a fitness regimen that incorporates hanging silks and a trapeze, just like you might see at a Cirque du Soleil performance.

In her training studio, the deep purple silks hang down in the center of the room from the ceiling where they are anchored into an overhead beam. The professional-grade silks can hold as much as 300 to 400 pounds.

Because the 30-minute exercise is a total body workout, I’ve broken it down into muscle groups (and where I was feeling sore the next day). Read on as I take you through a one-on-one Aerialates workout with Prussia.

Prussia is passionate about fitness and healthy living. She's also one of the toughest ladies in Fargo-Moorhead, competing in professional mixed martial arts matches throughout the year. As a personal trainer, she's encouraging and tough, lighthearted and intense all at the same time.

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If you think you'll make it through an Aerialates session without working your core, you're wrong. The abdominal muscles fire up for just about every move and position because you almost always need them for balance and stability.

Obviously, there are the core-strengthening moves, such as a plank with suspended legs, but even doing a step-up onto the trapeze engaged my core. It's a lot different than just stepping up onto a box because the trapeze swings freely, making it more difficult to do the workout.

So keep your core in mind when you give Aerialates a try; you'll use it a lot more than you might expect.

​​ The strength you have in your forearms and hands is extremely important for this type of workout. You want to stay away from wrapping the silks around your hands, though it may seem easier. You have to rely completely on the strength in your hands as well as the flexors and extensors in your forearms.

"With the Aerialates, a lot of people see the Cirque du Soleil stuff and they don't realize how intense it actually is," Prussia said. "So starting on a one-on-one basis, you're teaching people the grips."

When it comes to grip strength, you either have it or you don’t; that’s why it’s so challenging. When my hands started to tire out, there was no way to compensate or cut corners like you can in other types of exercises.

​ uring the workout, Prussia had me do several exercises that D used leg strength. Whether it was hanging leg raises or the trapeze step-ups, I was humbled by how weak my legs really are when they start getting fatigued.

I like to run, so naturally I should have some pretty killer leg strength, right? Well, it didn't take long for me to see that the muscles in my legs have a long way to go in terms of endurance.

1612 Tom Williams Dr. Ste. B, Fargo 701-293-0002 xtrememeasuresnd.com 53

train LEARN FROM ME I think I might have enjoyed the experience more if I had known a few things about racing. Learning from my mistakes, take these tips with you to the starting line at this year’s Fargo Marathon.

SOMEONE WILL ALWAYS BE FASTER THAN YOU. This is true for everyone. Even the most elite of runners don’t win every race. Worrying too much about who is ahead of you can rob you of a good race experience. Healthy competition is just that: healthy. Putting too much emphasis on placement is a mind game you can’t win. And, there will always be someone dressed in a ridiculous costume that will be faster than you. So get OK with Gumby passing you.

SOMEONE WILL ALWAYS BE SLOWER THAN YOU. This is true unless, of course, you’re the last one.

But I promise you, just as the one that is first won’t always be first, the one that is last won’t always be last. And you know what? Even the last person to cross the line is still faster than those standing on the sidelines, not daring to try.

DON’T GET CAUGHT UP. When the gun goes off and the race begins, it is easy to get caught up in the crowd. I have run many a race where the first mile is faster than it should be. Which feels great after the first mile, but, trust me, comes back to haunt you later on. Relax. Take it easy. Slow your breathing and prepare yourself for a journey. ​By Sally Loeffler | ​Photo by Andrew Jason

Marathon, half marathon, 10K, 5K. No matter the distance, running a race can be intimidating.

I KNOW.

I ran for almost six years before I decided to participate in my first organized race. And I was terrified. I wasn’t a runner, after all. I mean, I went for a run at least five times a week, but I wasn’t a runner runner.

Since then, I’ve completed seven full marathons, handfuls of half marathons and countless shorter distance events. I’ve learned a few things about racing over the years. A race, it turns out, is just another journey. And it means different things to different people.

Looking back at that first race, I smile. My heart pounded through my chest. The gun went off and I felt a panic. I’m doing this. I’m in a race. I ran like a panicked rabbit, weaving through people, wondering how I was going to keep breathing. It didn’t feel like my usual run. I could hear myself breathing. I could hear the guy next to me breathing. Someone brushed past me. I saw my old college professor shuffle past me. How is he doing that? He’s old! Spectators clapped as I ran by.

The crowd began to thin out as everyone found their pace. I have never longed so much for the mile markers to tick by. And then, in the distance I saw the finish line. Never wanting to stop running more, I heard "Chariots of Fire" playing in my head. Crossing the line, I was relieved. Someone helped me don a medal. I was ushered to a line of water and bananas. I had run my first race.

PRACTICE RUNNING AROUND OTHER PEOPLE. One of the more terrifying things about my first race was being around other people while running.

Before that, running was something I only did alone. Never had I attended a group run. It would have been nice to learn how to block out other’s heavy breathing, loud footsteps and how to judge my own pace against another. It would have helped me see that, underneath it all, running is really about a community trying to reach a common goal.

RUN FOR YOUR REASON. I used to think people that ran road races were only competitive, I-am-running-to-win type of people. Not that there’s anything wrong with that, but there are far more reasons the people racing around you are running. Personal accomplishment. Bucket list check-offs. Charity.

Memorial. Fun. Know the reason for your run. No one else has to know. My first marathon goal, for example, was not to mess my shorts and to beat Oprah’s time, in that order. Run for you.

55

By Aubrey Schield | Photos by J. Alan Paul Photography

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56

Stride • APRIL 2015

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57

train

JOE KETTERLING

​W

By Aubrey Schield | Photos by Tiffany Swanson

e met up with Joe Ketterling, owner and personal trainer at joefitness. Running joefitness alongside his wife, Jill, Ketterling creates 30-minute workouts designed for the high intensity training used in their classes throughout the week.

58

Stride • APRIL 2015

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YOU ASKED. JOE ANSWERED.

59

The

e f i L t i F

Make yourself injury-proof this season by adding the following exercises to your training program three times a week.

They will help you develop strength and keep your muscles balanced. You’ll cross that finish line with a confident stride.

rnsin

with Ashley So

train

The Workout

COMPLETE 20 REPETITIONS OF EACH MOVE. REPEAT TWICE FOR A TOTAL OF THREE ROUNDS.

1

By Ashley Sornsin Photos by J. Alan Paul Photography

down

exercise break

bodyweight squats

SIT BACK AND DOWN until your thighs are parallel to the ground. This is one of the best exercises for runners as it engages the quads and hamstrings.

O

n your mark, get set, go! Race season is upon us and whether you’re a beginner signing up to run your first race or a seasoned runner aiming for a personal record on your tenth marathon, injury prevention is a top priority.

Running is a body weight sport, so using strength/resistance training to increase your strength will help reduce the risk of injury. Strength training is probably one of the most important non-running aspects of training that will help you become a better, faster, stronger and injury-free runner.

2

down

exercise break

ball hamstring curls

FOCUS ON DIGGING HEELS INTO THE BALL and engaging your glutes first, then hamstrings. Pull the ball toward you. Most runners are hamstring dominant, but the glute muscles are very important, so this will help to balance your strength. This exercise will also strengthen your lower back.

*ALWAYS CHECK WITH YOUR DOCTOR BEFORE STARTING A NEW WORKOUT PROGRAM.

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3

down

exercise break

Up/down planks

THE CORE MUSCLES ARE CRUCIAL TO RUNNING. Unfortunately, they get ignored in a lot of workouts. This exercise will target your core and muscles in the upper body: the shoulders, arms and back. Starting in plank position on your forearms, go up to hand position one hand at a time. Return to starting position.

4

down

exercise break

Hyper Extension

JUST LIKE THE CORE, the back muscles are extremely important for running. This move will also target your hamstrings and glutes. Engage the glutes and hamstrings first, then engage your lower back, lifting your body from bent over at the waist until your body is in a straight line. Don’t over extend your back, but go far enough to feel a tightening in your lower back.

5

down

exercise break

YOUR UPPER BODY and core will get a good workout, while stretching out those hip flexors that can get tight from running. Stretching is important, just make sure you’ve warmed up your muscles beforehand.

Start in a pushup position, with toes on a bench.

The left knee will come under and across your body towards your right elbow. Then you’ll bring it back out and lift your knee up and back, rotating your hip up and out, your left foot reaching towards your right shoulder.

scorpion

62

Stride • APRIL 2015

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“You are always greeted with a smile and kindness. They will visit with you, find out exactly what you need, and they do not try to push anything on you that you don’t need or want.”

makes “Matt’s Auto e an you feel lik not nd individual a umber.” n t x e just the n

“I have been going to Matt’s Automotive for years and consistently receive quality automotive service every visit.”

“I abs love this olutely place are alw ays so . They hon helpful.

I trust w est and have to h say. I te at they ll ev who ha s car tr eryone ouble to go here !”

“Excellent customer service, clean waiting area, reasonable prices, and I never feel like they tell me I need something I don’t.”

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