​At 605 Running Company we offer two group-running events each week. These events are offered Wednesday night at 6:05pm and Saturday morning at 9:00am. Running in a group can be a tremendously rewarding experience. Honestly, where else can you go to share your running stories and not be looked at like a crazy person? We try to create a positive and encouraging environment for all runners at every level.
 
Joining in on a group run for the first time can also be terrifying. I want to briefly touch on a few topics here. We plan out-and-back routes from our store to encourage multiple different distances and pace. I’ve often heard of people being nervous to join in on a run because they thought they might slow the group down or not be able to go the planned distance. We plan events so that you could go 3 blocks turn around and come right back to the store. We always have a team member at the store with a fresh glass of water or this time of year hot chocolate willing to discuss your run with you. As long as you are having fun; your pace and distance does not matter to us here at 605 Running Company. Our goal has and will always be to create a community of happy, healthy runners.    
 
Today we are lucky enough to be able to share Cindy Witt’s first group run experience at 605 Running Company in her own words.
 
“I want to thank everybody that participated in my first group run beginning at 605 Running.  I appreciate the warm welcome from the staff and fellow runners!  The introduction was very welcoming and it turns out I wasn't the only newbie.  I typically run by myself, but the welcome by the group has made me rethink my thoughts on running alone.  My pace and mileage didn't matter because there were others there that shared my pace and mileage.  I would definitely recommend taking the time to join a group run and browse through the store at 605 Running for some awesome deals!”
 
So for those of you that are out there, stalking our social media accounts, this is your invitation. Come join us on a group run, I promise we don’t bite and are generally a lot of fun to hangout with. The plan currently is to run tomorrow (Wednesday) night weather permitting at 6:05pm. We also have a FREE yoga class at 7pm, feel free to join us for both events. You have been officially invited!
 
Cheers,
 
Greg “PEPSI” Koch

​Hey folks! My name is Colan, and I started working at 605 this fall. Having recently exhausted my NCAA eligibility on the Augustana tennis team, I’ve reignited a passion for running and am loving it! As we transition into the holiday season, we also move into wintry weather. I loathe running inside, and I’ll choose a wet, snowy run over a treadmill almost every time. Treadmill runs seem longer and less exciting than outdoor runs. Sometimes, though, the elements are just too harsh, and running inside becomes the only option. Because I’m not the biggest fan of treadmills, I’ve been forced to find ways to make running inside more enjoyable, whether that means pumping my favorite workout tunes through my headphones or exchanging long slow miles for hill and interval workouts, the treadmill has at least become tolerable when the weather is not.

My go-to workout for escaping the dullness of treadmill running is an HIIT incline run. These workout can easily be adjusted on an individual basis, which makes them useful for just about everybody. Here’s a basic one to start with:

​If you’re looking for an easier or harder version, just increase or decrease the inclines and speeds at your discretion. Or, if you’re looking for a super intense workout, try some Tabata sprints. This high intensity training can be done on an indoor track, Curve self-powered treadmill, or really anywhere. You simply run at maximum effort for 20 seconds, rest for 10 seconds, and repeat that 8 times. This is great at the end of a workout and can even serve as your cardio for the day if you’re pressed for time (it only takes 4 minutes). You’ll be exhausted at the end, but this type of speed training is a great way to improve both your aerobic and anaerobic conditioning if you’re up for it.

​If you’re running on the treadmill just to log miles, the sessions can become long and monotonous. Switching from outdoor running to treadmill running presents its own challenges, too. Typically, running your usual outdoor pace on a treadmill feels fast. This can be attributed to the treadmill’s lack of a “natural” feel. With a belt moving beneath them, many runners can take longer strides than normal, which takes more energy. Increasing the incline to 1 or 2% can make the machine feel a bit more like the road and decrease that fast feeling. This slight incline also reinforces proper running form because you’re forced to drive your knee up a little higher.

I know that getting on a treadmill is less than desirable when you’re used to pounding the pavement or hitting the trails, but when it’s the only option there are ways to make it a fun and easier transition. So next time you’re dreading another 30 minute session that’s going to feel like an hour, try an interval/hill workout. Or if you’re just starting to run inside, ease into it with a slight incline and a focus on form, not speed. Finally, if running inside just isn’t for you, stay warm out there!

Happy running!
Colan Surratt

1. For the sweethearts in your life, why not a little sugar, sugar?

​ 2. Do you know what time it is? Time to buy a watch!

3. Are slippery slopes ahead? Save them with some ice and snow tractions.

​4. For the ladies that like to wear their active wear everywhere, give them a headband to dress it up!

*Perfect for South Dakota wind!

5. Stockings for the stocking!

*During December all socks are buy 2 pairs get the 3rd pair FREE!

6. Brrrrr, Baby it’s cold outside! Get them a hat!

7. For all those aches and pains, roll on in and get a foam roller, massager, or trigger point ball.

*Trade up for trigger point - bring in your old foam roller and receive 20% off on the purchase of a new trigger point roller!

8. H2O will make the runner go!
*Available in-store or online!

What an exciting and fun race this was to run! Known to be one of the Most Incredible Themed Races, and it was just that.  The other runners, including myself, really did their part in dressing up to spread the holiday cheer.  I also enjoyed running a race that supported a good cause, the Arthritis Foundation, with the funds being donated to help find a cure for arthritis.
           
The course was a fairly simple course with most of it being at a slight incline. I hadn’t ran a 5k in awhile and this was my first time doing it with a stroller, so the hills were not my favorite part, but I got a good work out in as well. I wasn’t running for a specific time, just for fun, but was a little bummed to be beat by a blown up snowman.  Good job snowman! Another downfall, which is to be expected this time of year in South Dakota, was the ice around the falls.  The race coordinators did a good job with stationing people around these areas to let the runners know where the slippery areas were.
 
All in all, it was a really fun race, and I will do it again next year.
 
The new runner mom,
 
Kelli Huenecke