​You are showing up.

You are working for something you believe in — for your family, your employees, and your city.

That’s not failure. That’s fatherhood in its rawest, most courageous form.

That’s a message I’ve been telling myself a lot lately — see especially this week, and this day, Father’s Day. I keep trying to make sense of what it means to lead a business, be present for my family, and carry the weight of both at the same time.

I’ve been navigating one of the harder seasons of my career. I’m stretched thin, I don’t have all the answers, and it’s wearing on me.

This isn’t just a business struggle — it’s the outcome of trying to fix things and supporting others, saying yes too often, and believing in people and ideas, even when the timing isn’t right. I lead with hope, sometimes to a fault.

A Dream Worth Believing In
When I took full ownership of 605 Running Company last October, I wasn’t just taking over a store — I was doubling down on a dream.

A dream to build something that lasts.

Something that matters.

Something that becomes part of the fabric of Sioux Falls.
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I’ve always believed 605 Running Company could be a generational business — the kind of place kids grow up visiting with their parents and eventually bring their own kids back to. A place that doesn’t just sell shoes, but builds community. That helps shape the city we love. The kind of business our city is famous for developing. 

That’s a big dream. And I’ve chased it with everything I have.

We’ve created a welcoming award winning space, supported local races and nonprofits, and built a true running ecosystem in Sioux Falls. Not for glory or profit — but because it was the right thing to do. Because this city deserves businesses that care. That stay. That show up.

But building something that lasts is hard. Especially when you’re small. Especially when you care. And especially when you’re doing it in a landscape that rarely rewards doing the right thing.

The Cost That Doesn’t Show Up on the Ledger
This year has required sacrifices that go beyond numbers.

I've had to make difficult decisions that weren’t part of my family’s plan. I’ve invested time, energy, and yes, money — sometimes at the expense of weekends, dinners, and peace of mind. I’ve missed moments I can’t get back. And lately, I’ve felt that guilt more acutely than ever.

It’s a particular kind of heartbreak: knowing that in trying to build something for your family, you risk being pulled away from them. In order to keep building you risk the future for the present. It is the risk that wears me down.

And some days, that guilt feels louder than the wins.

But I’m learning. And more importantly, I’m finally asking for help.

Letting Go of the Lone Wolf Mentality
For too long, I believed I had to figure everything out on my own. That grit would get me there. That asking for help was weakness.

It’s not.

I’ve taken steps I wish I’d taken sooner:

• I’ve reached out to our bank to build a more honest and collaborative relationship.
• I've worked with our vendors to better support our business and community.
• I’ve sought professional support with our accounting and legal matters.
• I’ve connected with peers in the run specialty industry — folks who’ve lived through the same highs and lows and made it out stronger.
• And I’ve started speaking more openly with friends, mentors, and colleagues instead of carrying it all alone.

Because here’s what I know now: you can’t build something sustainable without support.

Not as a business owner. Not as a parent. Not as a human being.

What I Want to Say — to You, to Myself, to Anyone Struggling
If you’re carrying something heavy right now — stress, uncertainty, burnout, fear — please hear this:

You are allowed to ask for help. Saying you’re not okay doesn’t make you weak. It makes you human. It makes you brave.

I’ve spent years trying to be the strong one, the steady one, the one with the plan. But the truth is, real strength has nothing to do with having it all together.

It’s about showing up anyway.

It’s about adjusting the dream without giving up on it.

It’s about choosing connection over isolation — again and again.

The Dream Still Lives
I still believe in this business. I still believe in this city. I still believe in the people who’ve walked through our doors and the stories we’ve helped tell through shoes, races, and relationships.

We’ve made huge changes: offering better pay, exploring benefits we never had before, and reaching out for partnership in places we never thought to ask. We’ve adapted. We’ve evolved. We’ve led with heart.

But I won’t pretend it hasn’t taken a toll.

So if this message reaches someone else who feels like they’re at the edge — know this: you’re not alone. Whether you’re a parent, a founder, a manager, or someone just trying to make it through another week — I see you.

And I’m right there with you.

Thank you for being part of this journey. Thank you for believing in what we’re trying to build. I’m still here. I’m still fighting for the dream. And I’m not done yet.
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— Greg Koch

​Ask most runners about their worst fear and you’ll hear one answer on repeat: injury. But when injury strikes, too many runners feel dismissed or misunderstood by the very professionals they turn to for help.

Kaitlyn McNamara, PT, DPT, OCS of Empower U Physical Therapy, is working to change that.

As both a performance-focused physical therapist and an endurance coach, Kaitlyn brings a rare combination of clinical expertise and athlete empathy to her practice. She’s not just treating injuries — she’s rebuilding trust between runners and the healthcare system.

A Voice for Runners in the Medical World
Kaitlyn’s passion for helping runners stems from a personal understanding of how frustrating recovery can be. “Runners are often unintentionally mistreated in the medical community,” she explains. “They’re misunderstood, and the advice they receive is often unhelpful.”

After navigating her own share of serious injuries with little support, Kaitlyn saw a need for something better. “I wanted to be the person runners could turn to — someone who understands their goals, their bodies, and what it really takes to return to performance.”
It didn’t take long to realize that traditional rehab often stops short. “There’s a huge gap between returning to running and returning to training. That’s why I became a coach — to help runners close that gap safely and confidently.”

Rewriting the Recovery Rulebook
Kaitlyn’s approach is deeply adaptable, and rooted in the belief that there’s no one-size-fits-all formula for success.

“Two runners can be equally successful in a marathon, with one running 40 miles a week and the other running 80,” she says. “What matters is finding the approach that fits your life, your goals, and your body.”

A major misconception she’s eager to bust? That physical therapists will always tell you to stop running. “We’re not here to take your sport away — we’re here to help you keep doing what you love, with fewer setbacks and more confidence.”

She also emphasizes that strength and injury-prevention work shouldn’t be treated as afterthoughts or reactionary tools. “Mobility and strength work should be proactive — not a ‘once I’m injured’ thing.”

Smart Adjustments, Stronger Runners
For newer runners, Kaitlyn encourages a slow-and-steady mindset. “Tissues adapt slower than your cardiovascular system. Run slow so you can run fast later — and don’t compare your mileage to others.”

For experienced athletes feeling stuck, her prescription is both simple and strategic: short strength sessions, 1–2x a week, with intention. “Even 20 minutes can provide the new stimulus your body needs to break through a plateau.”

And while you’re at it? Eat more — especially carbs. Fueling, she notes, is one of the most overlooked pieces of the performance puzzle.

Holistic Care in Action
Kaitlyn sees the best results when runners are treated as whole people — not just a diagnosis. One of her most common cases? Stress fractures. “Healing them requires a full-circle approach,” she explains. “I loop in sports dietitians, collaborate with coaches, and help the runner focus on what they can do during recovery.”

It’s this kind of personalized, collaborative care that Kaitlyn hopes to bring to every athlete she meets.

Rapid-Fire with Kaitlyn

• Favorite post-run meal: Bagel Boy
• Go-to recovery tool: Dry needling and mobility
• Current favorite running shoes: Saucony Endorphin Elite 2 and Asics GlideRide Max
• Dream race: Run UTMB in Chamonix; spectate the Olympic marathon
• One word to describe her coaching style: Adaptable

🎟️ Don’t Miss It
🗓️ Friday, June 13 | ⏰ 5:30 PM
📍 605 Running Company – Bridges at 57th
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Join Kaitlyn and our full panel of local experts for a powerful conversation on how to train smarter, stay healthy, and take a holistic approach to your running.
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➡️ This event is FREE, but registration is required! Reserve your spot here:

​For many runners, the miles they log are only part of the story. Behind every finish line are countless hours spent building strength, refining technique, and staying healthy. Jess Walhof knows this better than anyone.

As a certified Running Coach and Personal Trainer, Jess brings a decade of diverse fitness experience to her role at 605 Running Company. Her mission? To help runners build resilience through strength, movement, and a deep sense of enjoyment in the process — not just in the races, but in the day-to-day grind.

From Movement Enthusiast to Strength Advocate
Jess’s journey into fitness began not with running, but with a lifelong love of athletics. After earning her degree in Exercise Science from Northwestern College, she dove into the fitness industry, coaching everyone from junior high athletes to clients navigating serious medical conditions.

“I’ve always been interested in movement,” Jess says. “Exercise Science allowed me to dig deeper into that passion and share it with others.”

While races are a fun milestone, it’s the training cycles Jess loves most — watching fitness build over time, witnessing the small, daily wins. For her, running isn’t just a sport — it’s a way to stay grounded and connected to personal growth.

Coaching Philosophy: Keep It Fun, Keep It Consistent
If there’s one principle Jess champions above all else, it’s this: fun leads to consistency. And consistency is where progress lives.

“If you don’t enjoy what you’re doing, you won’t stick with it,” she explains. That’s why Jess tailors her coaching to help runners find joy in the process — not just in achieving goals, but in building a sustainable lifestyle around movement.

A critical part of her approach? Strength training. Despite its well-documented benefits, many runners still believe they can skip the weights. Jess is determined to change that mindset. “Strength training isn’t optional — it’s essential,” she says.

Her simple but powerful advice for runners at all levels: dedicate just thirty minutes, twice a week, to strength work. Whether you're easing into running or chasing a new PR, the results can be transformative.

And if you’re worried about bulking up? Jess is quick to bust that myth: “Ladies — picking up weights is NOT going to make you bulky!”

Building Stronger, Happier Runners
Jess’s passion lies in making strength accessible to everyone. Whether you’re a beginner or a seasoned racer, she believes that a personalized approach — one that considers your body, goals, and lifestyle — is the key to long-term success.

At the upcoming panel, Jess is excited to share her message that movement matters, and anyone can do it. Her ultimate goal? That every attendee walks away motivated to start (or level up) their strength training journey.

Rapid-Fire with Jess
Favorite post-run meal: Hot Days: Chocolate milk and a buttered cinnamon raisin bagel with summer sausage. Cold Days: Hot chocolate and a breakfast sandwich.
Go-to recovery tool: Foam roller or yoga mat for mobility.
Current favorite running shoes: Hoka Challenger.
Dream race: Anything on trails — 50 miles or longer — maybe even the Cocodona 250 one day!
One word to describe her coaching style: Personalized.

🎟️ Event Details:
🗓️ Friday, June 13 | 5:30 PM
📍 605 Running Company – Bridges at 57th

​Join Jess and our panel of experts for a dynamic conversation on training smarter, building strength, and taking a holistic approach to running. Use the button below to register - it is FREE!

Stay tuned — we have more incredible panelists to introduce soon!

At 605 Running Company, we believe that running is about more than just miles logged — it’s about cultivating a sustainable, joyful, and healthy relationship with the sport. That’s why we’re thrilled to introduce the expert panelists joining us for an evening of insightful conversation on June 13th.
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Today, we’re excited to spotlight Natasha Hansen, RD, LRD, a seasoned Sports Dietitian at Sanford Health, who will be sharing her expertise in sports nutrition and fueling strategies for runners of all levels.

Finding Passion in Performance Nutrition
With a deep background in collegiate athletics and years of specialized practice, Natasha brings a wealth of experience to her work. She became a Registered Dietitian in 2016 and went on to earn her Certified Specialist in Sports Dietetics credential in 2020. Her professional journey has taken her to top-tier athletic programs at Texas A&M, The University of Southern Mississippi, and The University of Kansas, before finding her home at Sanford Sports in Sioux Falls in 2023.

But Natasha’s passion for nutrition started much earlier — born from a curiosity about food labels and nutrition studies during her youth and further fueled by her experience as a collegiate gymnast. As she applied nutrition principles to her own training, the benefits became undeniable. “I noticed a huge positive difference,” she reflects, “and knew I wanted to educate other athletes about the importance of nutrition.”
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Outside of her professional work, Natasha is no stranger to the runner’s journey herself. After completing her first half marathon last summer, she’s already looking forward to tackling another race this year.

​A Personalized Approach to Fueling Success
When working with athletes, Natasha’s approach is all about individualization. “Every person has different nutrient requirements,” she explains. Whether it’s a runner training for their first 5K or a seasoned marathoner chasing a personal best, Natasha tailors her guidance based on each client’s goals, sport, lifestyle, cultural background, and nutritional history.

She emphasizes meeting athletes where they are, ensuring that the support she provides feels accessible and sustainable — key ingredients for long-term success.
And when it comes to common misconceptions? Natasha points out that many runners still struggle with outdated ideas about nutrition — including the myth that “all carbs are bad,” a notion she’s eager to debunk. In fact, nutrition can be a powerful differentiator in performance: “Nutrition can make a great runner good, or a good runner great,” she says.

Small Changes, Big Impact
For runners looking to level up, Natasha stresses the importance of pre- and post-run fueling. Even small adjustments, like prioritizing a balanced snack after a long run, can significantly enhance recovery and performance.

Her favorite recovery fuel? A smoothie packed with fruit, Greek yogurt, oats, milk, and nut butter — a delicious and nutrient-dense way to replenish after a workout.
When asked what she hopes attendees will take away from the upcoming panel, Natasha shares her goal simply: “I hope that the attendees feel more equipped to fuel their bodies properly for training and recovery. Remember, food is your fuel!”

Rapid-Fire with Natasha

• Favorite post-run meal: Smoothie with fruit, Greek yogurt, oats, milk, and nut butter
• Go-to recovery tool: Nutrition!
• Current favorite running shoes: New Balance Fresh Foam and Hoka Cliftons
• Dream race: Walt Disney World Marathon
• One word to describe her style: Individualized

Be sure to register to attend our panel discussion use the button below!

By: Greg Koch

​Last weekend, we took a big swing. We packed up, hitched a trailer, and traveled north to Fargo to participate in one of the region’s largest running events — over 10,000 runners strong. This move was about more than selling gear. It was about supporting our race team, connecting with runners, and trying something bold at a time when boldness feels necessary.

The experience itself was wonderful. There’s something deeply energizing about being around that many runners — hearing their stories, swapping experiences, and just being part of something bigger. I met runners from all across the country, including a gentleman running his 81st marathon. That connection — that community — is what makes this sport so special. In that sense, the expo was a huge win.

But if I’m being completely honest — and you know that’s how I like to be — not everything went according to plan.

Stepping Back Into the Race
On a personal note, Fargo marked something else for me — something I hadn’t done in 19 months: toe the starting line.

Running has always been a huge part of my life, but lately, I’ve been grinding on the business, battling injuries, and just struggling. Racing used to be part of my identity, a part of the joy I found in this community long before I was putting on events and timing races.

For a small slice of the weekend, I got to be “just a runner” again. For those six miles of the 10K, I wasn’t worried about rent, payroll, invoices, or the pressures of small business ownership. I simply put one foot in front of the other — just like everyone else out there. And it was heaven.

It reminded me why I fell in love with this sport in the first place. And for that, I’m incredibly grateful.

The Reality Behind the Booth
Expos are tricky. Anyone in the business will tell you they’re not easy money. Still, we were hopeful. With such a massive crowd, we thought maybe — just maybe — we could break through.

We created custom Zenith Endurance Race kits for our team and to sell, brought a selection of shoes from our brand partner, stocked up on popular socks, bought extra nutrition essentials, and set up shop. But we missed a few key things.

Expo shopping is about instant gratification — bright socks, fun apparel, quick-grab gadgets. We were heavy on shoes and performance gear — great products, but not what runners typically come to an expo for. We had show specials, raffles, music, and we were ready to fit folks, but by race weekend, most runners have their gear dialed in.

And then, there’s another reality: the traveling vendors — sometimes called “expo gypsies” in the industry — who crisscross the country selling deeply discounted goods. These vendors show up with low-price, high-volume products and it changes the atmosphere fast. Fargo had several of them, which made things tough for small independents like us trying to carve out space.

Another consideration: Fargo has a great local running store. As we curated our booth, I wanted to be intentional about what we offered. I didn’t want to compete with the local guys. Some vendors don’t think about that, but I’m a local-first guy through and through. We made a point not to overlap with products that they sell. When I didn’t have something at my booth, I made a point to direct people to the Fargo store. I believe in supporting local brick-and-mortar shops because I know what it takes to gut it out every day.

That might sound harsh, but I’ll always be in the corner of the small shop owners over the traveling circus. At the end of the day when you add up that investment in additional inventory, booth space, trailering, hotel costs, staffing, closing a store to make this happen; the expo experience was a big swing and a miss. 

Honesty, Not Guilt
If you’ve been with us a while, you might remember last July when I wrote candidly about the challenges facing our retail operations. The community responded in a big way, and I’m still humbled by that support.

But I also learned an important lesson: guilt isn’t a sustainable business model.

Since then, we’ve seen more local businesses in Sioux Falls shutter their doors — businesses I’ve shared space and ideas with, friends and colleagues who fought hard and still couldn’t make it. Retail remains a challenge.

But we’re still here. Still fighting. And while the business has shifted and grown over the past year, I won’t sugarcoat it: June feels pivotal.

We’re currently dependent on retail sales to carry us through the summer. We don’t have a big race on the horizon. Coaching clients are in post-spring race recovery. It’s retail, plain and simple.

And yes — I’m nervous. Last June was brutal. It ultimately led to major changes in our ownership group, eventually leaving me as a solo owner. I’ve been doing my best to make ends meet month-to-month ever since.

A Simple Ask
I’m not asking for donations. I’m not selling off parts of the business. I’m not launching a GoFundMe or seeking out additional financing.

The thing that will make us successful this month is simple. Sales.

If you need a new pair of shoes for your summer travels, if you’re in the market for some running gear, or if you’re just due for a little upgrade — think of us. Stop in. Shop local. Most of you reading this, do this, and we value you more than you know. Please tell a friend, share a google review, and support us on social media. Every little bit helps. 

We’ve got a packed June full of events and excitement. We’re ready, we’re prepared — but we need it to show up at the bottom line. 

Taking big swings is part of the deal when you run a small business. Sometimes you connect, sometimes you don’t. But you learn either way.

And you keep swinging. I've run Fargo several times and I will most certainly go back. It is a great community that shows up for runners. I learned a ton about the race and expo experience and plan to bring that knowledge back to Sioux Falls as we produce events and work to grow our running community. 
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Thanks for reading. Thanks for being part of this journey. We can’t wait to see you in the store this month.