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Young people running together at the park. Runners training outdoors in evening.

3 things runners need to know about carbohydrates

Learn to balance carbs with protein and healthy fats while training and racing
Lizzie Kasparek Lizzie Kasparek 12 min read

Running/triathlon training: Podcast

Running outdoors and training for a triathlon takes plenty of hard work and commitment to training. In this program, experts from the Sanford Wellness Center, Meghan Glover, personal trainer and Kathy Grady, triathlon coach, discuss helpful tips in training for outdoor running and to start you on the right road to signing up and completing your […]
Alan Helgeson Alan Helgeson 1 min read
Exercises for hip fatigue

Hip fatigue late in the race? Here are some solutions.

There are several pieces to the puzzle to keep in mind when training for a 5K, half-marathon or a marathon. Stay consistent with your running schedule is one. Another is to include additional exercises on your off running days. Kendall Railing refers to these days as your strength training days. Railing is a certified strength […]
Scott Seiler Scott Seiler 3 min read
two men working out on treadmills

Patience (and forgiveness) key to running plan success

The truth is: marathon training is hard work. It takes time, energy and mental grit. However, with all this hard work, there will be rewards. You will achieve many accomplishments throughout the journey. No one knows this more than Kendall Railing. He’s a certified strength and conditioning specialist at Sanford POWER and 15-time Fargo Marathon […]
Scott Seiler Scott Seiler 2 min read
girl stretching with foam roller

Fit for Fargo: 5 things to do before every run

It’s easy to fall into a rut with any kind of exercise. Maybe you always take the same fitness class, or never try heavier weights when you’re lifting, or run the same routes over and over at the same pace. Whatever it is, it’s time to do something different. We’ve been asking tons of questions […]
Jacqueline Palfy Jacqueline Palfy 5 min read
Vegetarian athletes: vegetables on display at store

Fueling for marathons: Tips for vegetarian athletes

It’s one thing to get enough calories when you’re marathon training — you know you’re likely to be hungrier, and you know you need more fuel. But can you get the right mix of nutrients if you follow a vegetarian diet? Many long-distance runners add extra snacks to make it through long runs and speed […]
Jacqueline Palfy Jacqueline Palfy 3 min read
Runners at the starting line of a race

Fueling for Fargo: When and what you should eat

The key to eating right when marathon training? It’s simple, according to Lizzie Kasparek, a dietitian with Sanford Health: Listen to your body. Beyond that? Think about your mileage, your goals and the time of day you run. Then build your food and hydration plan around that. We asked a few questions about what that […]
Jacqueline Palfy Jacqueline Palfy 5 min read
Faught family smiling in Fargo

Faces of Fargo: Phil and Ali Faught

Phil and Ali Faught have a lot going on. They just built a house in North Dakota. Phil works as an athletic trainer for Central Cass High School for Sanford Orthopedics & Sports Medicine-Athletic Training Department. Ali stays home with their two kids, Kaldor, 4, and Kai, 2. Beyond that? They’re both training for races […]
Jacqueline Palfy Jacqueline Palfy 5 min read
Runners on a track

Fit for Fargo: IT band syndrome

Brett Beil wants you to think about two things: How mobile of a joint your hip is, and how stable of a joint your knee is. Between the two of them lies the iliotibial band, a thick band of fascia that connects the two. When either of those joints weakens, it can make that band […]
Jacqueline Palfy Jacqueline Palfy 4 min read
winter sunset

Cold enough for ya? How to weather winter as outdoor runner

My bedroom is on the north side of the house. It was an overlooked design flaw when I moved in about four years ago, when all I thought was “Oh good, it faces the street, so any noise won’t wake the kids up.” What I missed was that it also means their rooms are on […]
Jacqueline Palfy Jacqueline Palfy 8 min read