f​My journey with running began in 2009 after confronting some rather unflattering photos, at which time I said to myself, “Ok, woman, you gotta get yourself together and do something about this, you’re only 25 years old!” I had never been a runner in a real sense before. I played soccer in high school, which, yes, is a form of running in itself, but I had never participated in track or strived for time goals or distances. I casually ran a mile or two here and there in college, but never consistently. That day, though, I committed to my first 5k with some other non-runner friends, and we began training together. Our goal race was the annual Jingle Bell 5K that takes place the day after Thanksgiving. Needless to say, after that race, I was hooked. I was inspired by own ability to achieve something I never thought I could and even enjoyed it. From then on, I continued doing 5ks, then upped the ante to 10ks, half-marathons, and eventually ran the Chicago Marathon in October of 2018.
 
Running has allowed me to not only grow personally in time and distance, but it has allowed me to expand my social circle and develop some of the closest relationships that I’ve ever had. I love running just about anywhere. If it’s a hilly, challenging route through various neighborhoods in town, I prefer to be with others, if for no other reason so someone can listen to me whine. Just ask any of my good running buddies! However, there’s nothing quite like a solo run on a country gravel road as the sun sets and the air is cool and calm. I’ll tolerate heat but give me snow and cold weather any day. It lessens the amount of complaining exponentially. Ya girl can’t tolerate the heat, I guess. Following a good run, like most runners, I think, I love me some carbs. Any form will do: pizza, pasta, bread, ice cream…I’m not picky.
 
I have unfortunately experienced a variety of injuries related to overuse, from a suspected stress fracture to IT band issues. The problem with my IT band was my first hard lesson learned about the importance of a proper fitting shoe. I think the most important thing for me when dealing with injury is learning patience and grace with myself. While being sidelined does potentially decrease my fitness, creating a potentially more catastrophic problem by not listening to my body helps no one. Overtraining and a fiercely competitive spirit have been some of my biggest pitfalls and barriers in my running journey, and I must admit that social media can play a large part in that. There’s this inherent desire to be better and do more than the next person, and this can not only lead to disappointment and feelings of inadequacy but has arguably been the reason for some of my injuries in the past.
 
If I had any advice for someone who was thinking about starting a running journey, I’d have to rip off Nike and say, “Just do it”. I’ve learned that there is no true definition of a runner. If you’re moving your body and finding yourself chasing that “high” and loving it, you’re a runner. You don’t have to meet a certain pace or distance you just have to do it and love it. Trust me, if you had asked me 12 years ago if I’d ever picture myself being a runner, I’d have laughed so hard. Yet here I am. Dozens of races under my belt and probably thousands of miles under my feet. I’ve had some of the greatest accomplishments of my life with running and developed some of the best relationships I could have ever imagined. I owe my sobriety to the sport and the people who have supported me through it. There is literally no downside to trying.

Sharleen Stevens is a community builder. She routinely enhances the running experience for others and she is darn good at it too. Our store mission includes a line about being inclusive to ALL runners. As a group run organizer, community member and friend of the shop Sharleen has lived this mission. When I first wanted to tackle the SuFu Circuit I had real fears about the distance. I’m forever grateful for Sharleen’s skillful shepherding of my first tour and will always hold that run in the highest regard. That is just who Sharleen is. Not only does she take on great challenges and embrace all sorts of running distances, but she makes it fun for others around her. She builds up her community and makes running inclusive for everyone.​ Let's hear more from Shar in her own words.

What/who inspired you to start running? 
I've always marched to the beat of my own drum, so I started and have continued running on my own. Once I moved here, I ran my first race with my sister. Ever since then we've had a few annual races we always meet up at and make a fun weekend of it.

When did you start running? 
I started running in 7th grade track as a sprinter. I decided to pick up cross country my senior year to keep in shape, and it seemed to stick. I continued to run on my own throughout college as a stress reliever and attempt at keeping the additional pounds away. When I moved to Sioux Falls in 2006, it picked up immensely with the accessibility of the bike trail. Now I get out as much as possible and hit up all the trails that I can.

Where is your favorite place to run?
Honestly, I really love running in the Black Hills and the Superior Hiking Trail where you have endless miles of trail. But on a local level my top favorites for long miles are Good Earth and Newton Hills. I also really love Outdoor Campus for some easy trail miles.

What is your favorite weather to run in?
Fall!!! I absolutely love the color changes, the crunch of the leaves, and the crispness in the air. 50-60 degrees is my prime running weather.

Do you prefer group runs or solo runs?
I love a good group run and my core group of running besties. I host a group run with Sioux Falls Women Run, but for the most part I do prefer solo runs. It allows me to be alone with my thoughts, process things better, and concentrate on my form and hydration. When I run with others, I tend to forget to drink because we're too busy talking!

Have you experienced any dreaded injuries, and if so, how did you cope and persevere? 
Aside from dealing with chronic knee pain for over 10 years, I've had a few tibial stress reactions. They typically occur in the spring time with an increase in miles and more pavement runs when the trails are too wet to run on. My last big one occurred in April 2017, just a few weeks away from my first 100 mile race, the Indiana Trail 100. I got the results just 19 days prior to the race. I told my Dr. that I will be standing at the start line regardless, so whatever I can do between now and then I will. So I aqua jogged and didn't run except for a 5 miler the day before we left to test out a new pack I wanted to use for the race. I kept a positive mindset and knew the hardest work had been put in already. This was just forced tapering. I showed up at the start line and finished with no signs of the stress reaction. 

What’s your favorite post-run meal?
I'm usually shoving a bar and recovery drink in my face as soon as I finish to hold me over until I can make a meal. Lately I've been craving pizza rolls after my runs, but I prefer a larger meal with a good amount of protein. I just love food. Give me everything.

What are some barriers you have faced in your running journey?
For some reason I always have a great deal of anxiety getting out the door with a few season changes. If I'm leaving for a run from home during the fall months, it's really hard for me to leave while it's still light outside and there's more traffic from people heading home from work. I don't want people to see me run and I hate standing at traffic lights. I would much rather run in the dark. But in the springtime, when everyone seems to be more active, I fear running in the dark. It's so weird but it's a cycle I've dealt with for several years.

What advice would you give to somebody thinking about starting to run?
Be consistent. Be patient. The hardest thing to do is to not only to put on your shoes, but once they're on, you still have to get out the door. I was once fully dressed and had my shoes on, but after too much procrastination from actually stepping outside, I decided to change out of my running clothes and not run. Those are the things I regret. But I've never once regretted a run. Something is better than nothing. So just get out that door, be patient, and things will start clicking.

Describe your best “runner’s high” moment.
It was Superior 100 mile race in September, 2018. The first 20 miles were the worst. I felt off, my legs were heavy, I fell hard and smacked my face, my hamstring cramped and I fell backwards trying to hoist myself over a rock. After fighting negative thoughts, I took some deep breaths, slowed down, switched shoes, and concentrated on my pacers who were in the middle of driving to come pace me. I shifted my focus to them, not wanting to let them down, and things started clicking. I wasn't tripping anymore, the cramping was gone, fueling was on point, and I was feeling strong. Once my pacers were able to join me, the high never ended. I felt like I was flying and I never got sleepy during the overnight hours. Each one of my pacers were superb and I finished those 106 miles feeling like I could keep going. 

As my friend Chris would say,

“Your absence will be noted on the attendance list”

For those of you who know the #CANotOnInstagram you know that this is a serious list and having a mark of absence on it is a major running violation.

Today Chris is not our “Meet the Local” spotlight, but I’m sure his post is coming soon. Luckily today we are chatting about Jess Walhof. This self-described extreme introvert quite possibly has the attendance record for group run when you consider 605 Group Runs and Sioux Falls Area Running Club Group Runs. She actually outran our Wednesday morning group run!
​
Jess is an incredible athlete who has committed her life to health and wellness through exercise science. She just doesn’t talk the talk, she lives the life. We found Jess to be incredibly motivating at the height of the pandemic posting daily workouts to social media incorporating everyday items you can find around your house. In her own way Jess has helped build an incredible community. We couldn’t be more proud of our friend Jess and her commitment to the 605 Community. Let’s hear a little bit more about Jess in her own words!
​
What/Who inspired you to start running?
I grew up playing nearly every sport through high school, only running when a ball was involved, because why else would someone want to run?! After playing soccer my first 2 years of college I continued working on my fitness through strength training. It wasn't until my last semester of college that I started running because I was intimidated by the VO2max test I had to do for my Exercise Testing and Prescription class and I didn't want to die in front of my peers. It started so innocently. I ran half a mile on the indoor track. I didn't die and felt pretty good, so I did it the next day and the next. Each week I added a lap. Soon I was doing 'track workouts' and I remember celebrating my graduation by completing my longest run - just over 4 miles - the morning before I graduated.

What is your favorite place to run?
I love running trails and log the majority of my miles at Good Earth State Park, but it's a special treat to enjoy trails elsewhere!

What is your favorite running weather?
My favorite running weather is 40-50 degrees, sunny, and no humidity!

Do you prefer group runs or solo runs?
I do a lot of solo running during the week for training, but love all the company I can get to distract and entertain me during the weekend long runs!

Have you ever experienced any sort of running injuries? If so how have you coped or persevered?
I am fortunate to not have suffered any derailing injuries! The worst I've experienced is a bout of plantar fasciitis. Fortunately I was training for a half Ironman, so I was able to focus most of my attention to swimming and biking while trying to have the patience for my foot to heal - and getting the right running shoes at 605 helped immensely!

What is your favorite post run meal?
In the winter I'm all about a shower coffee to help me warm up from the cold after a long run! Then I usually serve up an omelet and hashbrowns as a recovery meal.

What are some barriers you’ve faced in your running journey?
I haven't found many barriers in running, I've actually found so much acceptance and my voice. I'm an extreme introvert, but bring up running and suddenly I'm not so introverted!
The only issue I've come across is that as a woman, I need to be so much more aware of my surroundings as I'm running alone, meaning I'm not able to zone out as much as I would like, one reason why I hit the dirt trails so much more.

What advice would you give to somebody thinking about starting to run?
My advice to new runners is to take it one step at a time. You're going to have amazing days and not so good days. As long as you're moving forward, you're headed in the right direction!

Describe your best “runner’s high” moment
I get a 'Runner's high' anytime I accomplish a goal - from nailing a training run to completing a race. But one that always gives me the feels is when I won the Hitchcock 101k last December. It's a tough race with 12,500 feet of elevation gain, mostly run overnight in the dark, and can be cold and for my last 6 miles, slick from fresh snow. I was so proud just to finish the race, only to find out I won! It just let me know how deep I can dig and that I have so much untapped potential yet! 

Our local today is somebody that has an infectious enthusiasm for running. It has been very fun to be casual observers of Amanda’s amazing running journey. What stands out to us the most is how excited she is to participate in our local community events and her tenacity to take on challenges that most people would think are wild or crazy. Over the years Amanda has shared many powerful personal experiences with our community and continues to be a great advocate for runners at every level of the sport. Thank you Amanda for being an active member of our running community and sharing your infectious enthusiasm with us. Let's hear from Amanda in her own words.

What/who inspired you to start running?
I began running in 2017 during a weight loss journey where I shed over 110lbs. I was drawn to running over weight lifting or other sports.

When did you start running?
I started running in 2017

Where is your favorite place to run?
My favorite place to run is Good Earth State Park. I love trail running and the park provides beauty in all seasons.

What is your favorite weather to run in?
My favorite running weather is anywhere between 40-60 degrees. I’m a self proclaimed overheater when I run.

Do you prefer group runs or solo runs?
I can’t say I prefer one over the other. Both serve a purpose. I love being social and running with others, but other times I need a nice solo run to reflect.

Have you experienced any dreaded injuries, and if so, how did you cope and persevere?
My whole year of 2020 has been plagued with various injuries. 2 hard falls on more technical trails resulted in a few weeks out each time. In addition to that, I began experiencing symptoms close to runners knee, calf strains and a mild sprained ankle all took their toll. I followed the RICE method (Rest, Ice, Compression and Elevation) to aid in the healing process. I built slowly back up in mileage when returning each time. Staying positive and hopeful is key.

What’s your favorite post-run meal?
Nothing beats tacos or a burger post long runs!

What are some barriers you have faced in your running journey?
Getting comfortable running with others was difficult at first. Group fitness has to be one of the scariest things to enter into, but now I welcome group runs and have even started some of my own.

What advice would you give to somebody thinking about starting to run?
Start slow and gradually build up mileage . Take care of yourself with preventative maintenance. Don’t be afraid to walk. Don’t be discourage by a bad run, they will happen more often than you think. Keep moving forward and running will eventually change your life.

Describe your best “runner’s high” moment.
My best “runners high” moment was finishing my 100 miler. The last few miles I found myself walking a lot to the finish as I was cold and exhausted. Other runners started to catch up to me and adrenaline took over. Soon I found myself sprinting to the finish. Hitting the finish line was one of the most incredible rushes I’ve ever had.

The first local in our blog series is our very own Carter Gronseth. I remember the very first time Carter came into the store. Carter is easy to remember because she commands a room. She has the type of personality that just oozes calm-cool confidence. I think this is part of what makes Carter an amazing nurse at Avera. That and her huge heart and compassion for others. Thank you Carter for being an incredible friend, co-worker, support staff, contributor and all around 605 Running Community champion. Let's hear from Carter in her own words.

When did you start running? I started running in junior high track.

Who inspired you to start running? Thankfully, my sister-in-law Melissa inspired me to start running longer distances “for fun” when I was a junior in high school. My first half marathon was alongside Melissa and my mom. I told myself I would never run again. A few weeks later, there I was still running. I started to work at 605 Running Company as a “fun job” three years ago. This continues to ignite my love for running and I have met the best of friends at the store. I have learned a ridiculous amount about running shoes and gear, let me know if you ever have any questions! 

Where do you like to run? I enjoy running roads around Sioux Falls, the bike trails, and occasionally Good Earth or Great Bear trails.

What is your ideal running day? My ideal running day is 50 degrees, no wind, and a rising sun. I rarely run in the evenings, mornings are my thing. If there is a lot of wind or frigid temperatures, I am the first person to hop on the treadmill. I have an odd love for that machine. I also love solo runs, however there is nothing better than a group run with good conversations. The miles seem to fly by! 

Tell us about a setback you've faced as a runner? I had an overuse knee injury a few years ago where I had to stop running for two months. I did not cope well. Thankfully I have been able to avoid that since then with strength work.

What is your favorite post run meal? My favorite post-run meal is a good cup of coffee and brunch.

Tell us what keeps you motivated? Throughout the years, I have faced barriers keeping myself interested in running. When it becomes a chore, I have learned to switch things up with either running with different people, in a new area, or biking. Furry friends always add some excitement to the mix as well. Bella the yellow lab is my dedicated early morning running buddy.

What advice would you give a new runner? Advice I would give to a new runner is to start slow. It takes time and consistency to build endurance. Don’t give up! If you ever need a running buddy, let me know!

​Why do you keep running? The reason that keeps me coming back to running is the high it gives me. It is my therapy. When I have a bad day, I know I can run out all my frustrations and tears. When I have a good day, I can celebrate with a run. Most every race has a “runner's high” moment during it for me. The first 605 Half Marathon in 2018 (now called the Skedaddle) was 13.1 miles of feeling phenomenal, rare but perfect race day! My favorite “runner’s high” was a simple, solo run on the bike trails. It was a spring morning with a beautiful sunrise. The miles felt easy, fast and light. It was the beginning of COVID with so many unknowns. It became evident to me that the outdoors and running will always be a consistent love I can lean on.