1. The Therapy Runner
​This is the runner who just runs to feel better. You can often hear them saying, “running is cheaper than therapy.”  A good gift for them is a “feel good gift” with something that supports a charity.  A Janji jacket is perfect for them because every purchase supports Kenya by giving one year of clean water to an individual. 

2. The Sweaty Runner
Why not get the person who sweats a lot a Sweaty Band?! They keep the sweat out of your face and they are pretty too. 

3. The Anti-Social Runner
For the runners who like to get the job done without have to socialize with anyone then get them an iPod holder.  Even if they don’t like to listen to music, headphones are a sure sign that they are not listening to you. 

4. The Hater Runner
There is always that one runner that absolutely hates running but does it anyway.  Treat them with a glass and bottle opener to help forget about the run. Extra points if you get them things to massage out those aching muscles after the dreaded run. 

5. The Morning Runner
For the runner who likes to wake up at the crack of dawn, here’s some energy to help them out. 

6. The Trailblazer Runner
To the runners that like to run on rocks and other rugged things, get them a nice trail shoe.

8. The Hardcore Runner
You know the ones that will still run outside even though it is a bajillion degrees below zero? Yeah, we’ve got some things for them as well.
 

9. The Devoted Runner
For the runner that sets mileage goals for the week and/or month, a gps or activity tracker watch would be perfect for them.

10. The Warm Blooded Runner
And last but not least, the runners who wear shorts all year long no matter the temp, we still have those too. 

Visit the 605 Running Company on Black Friday from 10am - 6pm, Small Business Saturday from 7am - 5pm, and Sunday from 12pm - 4pm for special savings and deals!

Also don't forget to get out there and run at the 11th Annual Run for Food, The Jingle Bell Run, and at our Pancake Run.

Happy Running & Happy Holidays,

Kelli Huenecke
​The Runner Mom  

Following my most recent half-marathon the Good Life Halfsy I had a very good conversation with store owner/my boss Logan Watley about me needing to take some time off from running. Yes, the fastest man I know, the guy that lives to run told me to take a break from the sport. He wasn’t alone either, our wellness coordinator Wayne preaches balanced training to me all of the time.

Let me clarify a little bit. Runners don’t ever stop running unless they are injured. What Logan and Wayne have encouraged me to do is to cut way back on my mileage. Maybe take a group run off here or there. Allow my body to recover from months of continuous pounding. That way, if-and-when I decide to actually train for say a marathon my body will be fresh.

I’ve had an incredible summer that included 3 half-marathons, a multitude of local races, 3 group runs a week, bike rides galore, 3 different softball leagues, a trip to the top of the Crazy Horse monument, kayaking, a trip wondering around the Big Horn Mountains, and almost; but not nearly enough rounds of golf to justify a Great Life membership.

Begrudgingly I agreed that rest for my legs was necessary. The question soon became what do I do instead of running to continue to improve my fitness? Ironically, I found my answer in the dark at a group trail run in Good Earth State Park. My answer as prescribed by several local runners, the push-up challenge!

For most of my life I’ve generally avoided lifting weights or doing most anything that involved strength training. I’ve been blessed with dainty wrists and gangly limbs that in no way are conducive to building strength. That being said I’ve taken the 30 day challenge to progressively do more full on, no cheating from the knees, strength building push-ups.

Today I finished day 16 and I’ve got to tell you the push-up challenge is doing me wonders. I’m not just building arm strength – where I’m noticing the most positive gains is in my core strength. In the past I’ve had chronic low back problems that in my uneducated opinion have resulted in having a weak core. Doing regular push-ups seems to be strengthening my whole body and making me a faster runner.

What are your thoughts on the push-up challenge? Have you done it in the past and experienced positive gains in your running?

Let me know in the comments section.

Cheers,
Greg “PEPSI” Koch

Nearly twelve years ago a good friend of mine invited me to take a wintery evening walk around Lake Harriet in Minneapolis.  When we arrived at the lake she suggested we run instead.  I could feel myself shrinking in my own skin – I couldn’t run around an entire lake (which, by the way, is less than three miles)!  I had always tried to stay in shape, but running wasn’t my jam…  Running was intimidating and only for super athletes!  I had recently given birth and was going through a divorce.  Little did I know how life changing that run would be.

I ran when I could; always in cotton clothes and eventually with a little Timex watch – but it worked for me.  When we moved to Sioux Falls in 2009 we joined the downtown YMCA and I met my tribe.  This early morning crew took me in and encouraged me.  In 2013 we trained for the Deadwood Half Marathon and it’s just been running, running, running (not in cotton) ever since.

I never would have this love for running without that friendly introduction and constant encouragement of others.  Several months ago I created a Facebook page for Sioux Falls women runners so that we have a forum to share experiences, questions, pictures, tips and more in a space full of encouragement and free of judgment.  We keep this group private so that women feel comfortable enough to share and ask questions knowing that their posts will not be broadcast to the internet.
This is also a space to find a running partner.  You can share your pace and distance you need to run and usually you’ll find someone who is more than happy to share the miles with you!  We have also put together a few group runs where all paces are welcome (including “sexy pace”)!

This is my little way of giving back all that has been shared with me.   My years of running have been the best years of my life (and I didn’t think anything could top those college years)!

 A simple request to join is all that is needed to be included in this amazing group of sole sisters!

[Search “Sioux Falls Women Run” on Facebook and submit a request to become a group member.]

Happy Running,

​Sara Lefebvre

Last weekend I had the opportunity to run the Good Life Halfsy in Lincoln Nebraska. This was a by far the largest race I personally have ever participated in with over 6.000 participants registered. I’m thrilled to report I did achieve a new personal record time at this event. While I didn’t run the race I was hoping to run (total bonk after 8 miles) I did have a great time hanging out with 605 Running Company store owner Logan Watley, his wonderful wife Jenna, 605 Racing team members Daniel Black and Jeremy Van Veen, and experiencing what road racing is like in Nebraska.
 
Things that I liked
I have to say that this event was very well organized. I enjoyed the packet pick-up process at the local Holiday Inn. They had two separate areas – one featured local business booths and the bib pick-up – the second was the t-shirt pick-up and booth for the title race sponsor. What I liked most about this was it spread folks out across multiple areas so it didn’t feel congested. I also liked that they had the t-shirt pick-up separate with a location to exchange if you didn’t get the right size or it didn’t fit right. Finally, I liked the extra race swag that you could purchase – I myself picked up a sweet hat and beer koozie.
 
The race was very well organized and featured lots of crowd support. The course was fast and very well protected. What I liked most was the extended finishing shoot; that kept runners moving away from the finish line and provided ample space to receive things like your medal, a Runza sandwich thing, and chocolate milk.
 
Things that I disliked
Honestly, this was the best race experience I’ve ever had in terms of organization and crowd support. That being said there were a few things I disliked. The course looped back on itself a few times and I did not think that was necessary for a town the size of Lincoln, especially in a point-to-point course. Lastly, I was able to run with some fantastic pacers; however, there was one pacer that would sprint ahead of his group, stop and wait, and then sprint off again. I found that to be highly discouraging and a poor pacing technique.
 
So there you have it – The Good Life Halfsy. 13.1 miles of pure joy! I had a wonderful time visiting great people in Lincoln. I would highly encourage this race to everyone out there looking for a fast fall half-marathon course with tons of crowd support. This is the perfect regional destination race to participate in as well. My wonderful bride joined me for my trip and we enjoyed excellent shopping destinations, good food, and a very accessible big city atmosphere in both Omaha & Lincoln NE.  
 
Cheers,
 
Greg “PEPSI” Koch