Gearing Up for Grandma’s

Gear Up & Get Going!

Looking for advice on injury prevention or optimal nutrition to fuel your body? Need some inspiration to keep you going as the mileage increases? Find all that and more at our FREE Gearing Up for Grandma’s training event at the Essentia Health’s Duluth Clinic First Street Building.

DATE: March 23, 2019


  • 8:00 a.m. Apparel sale starts:  $5 each item or 3 for $10

  • 8:30 a.m. Morning G-Crew Run with Jeff Galloway. All abilities welcome! (run is optional)

  • 9:30 a.m. Light Breakfast spread / Info & Resource Tables Open:
    • Tortoise & Hare Footwear – get running shoe and apparel advice from the experts
    • Jeff Galloway – check out his books and get training advice
    • Run Analysis – Joey DeVlieger, PT, and Ashlee Marynik, PT, from Essentia Health – learn about common pre-season running exercises or use a Functional Movement Screening tool to determine areas of possible inefficiencies related to flexibility, balance, strength and stability.

  • 9:45 a.m. Welcome & Announcements

10:00 a.m. & 10:30 a.m. – Breakout Sessions (choose 2*):

  • Yoga for RunnersJoyce Dunphy, RYT 200, Essentia Health. Feel open, flexible and strong, so runners can feel healthier and have more fun during their run. NOTE: If you are planning to attend this breakout session, please bring a mat.
  • Self Defense for RunnersSensai Stein Owner & Instructor at Stone House Martial Arts.  Learn self-defense tactics that may benefit runners. Sensai Stein also teaches self-defense at Lake Superior College.
  • Strength & Resistance Training in Distance RunningMitch Wilkinson, MS, Essentia Health. Understand the importance of strength training in competition and preparation for long distance running. Learn about injury prevention, foam rolling and its benefits and hip-glute activation.
  • Runners’ NutritionJean Larson, RD, Essentia Health. Discover nutrition strategies and foods to support training for your best marathon. Learn what to eat before, during and after training runs, including what to do for the main event. 
  • Race Course InformationBen Nelson, MD, Grandma’s Marathon Medical Director, Essentia Health, and Greg Haapala, Race Director, Grandma’s Marathon. Take a tour of the race course and learn about the medical coverage along the route. 

    *Each breakout session will be held at 10:00 a.m. and again at 10:30 a.m. 
  • 11:00 a.m. Keynote Speaker: Jeff Galloway

  • *12:00 p.m. JG Running School for those that register only



    *Jeff’s Running School program:

    • is based upon the success of over 300,000 runners of all levels
    • Three days a week
    • Pacing guidelines with walk breaks allows Galloway runners to carry on life activities–even after a marathon
    • Highly successful motivation techniques to set up Cognitive strategies
    • Specific guidelines on nutrition, heat, getting faster, running form & more

    Each participant receives:
    • Direct email access to Jeff afterward
    • How to gain over your attitude
    • How to break through mental barriers
    • How to run faster
    • Nutrition and eating for top performance
    • Fat Burning
    • How to eliminate/deal with injuries
    • How to run farther without stress
    • Personalized instruction on running drills
    • Individual questions

If you’ll have to miss the event, you can watch the live video of the keynote speaker via Facebook Live and get all the information you need to have the best race day yet. The event is sponsored by Essentia Health.

2019 Gearing Up for Grandma’s:


Jeff Galloway

Over a million runners and walkers have read Galloway books, attended his retreats and running schools, received E-coaching or individual consultation, or joined his training programs. His doable plans have opened up the life-changing experience of finishing a distance event to almost everyone. His methods have reduced aches, pains and injuries to almost zero. Jeff is in front of an audience motivating and teaching over 200 times a year–helping those of all abilities to enjoy exercise until they are 100! Galloway designed this method in 1973 to help beginners start running. Strategic walk breaks allow each runner to control fatigue, virtually eliminating significant running injuries. Numerous surveys show that veterans tend to improve their finish times when they shift to Run Walk Run.

Dr. Ben Nelson, M.D. Orthopedics & Sports Medicine

Ben-NelsonDr. Ben Nelson is the Grandma’s Marathon medical director and an orthopedics and sports medicine physician at Essentia Health. He joined Essentia Health in the summer of 2008. This June’s Grandma’s Marathon will be his eighth as the race’s medical director. Dr. Nelson completed his medical school training at the University of Minnesota’s Duluth and Twin Cities campuses.  He did his family practice residency through the U of M at North Memorial Hospital, and completed his primary care sports medicine fellowship at Hennepin County Medical Center.

Dr. Ben’s Quick Tip: “Most marathon training injuries occur when increasing intensity too much, too soon, or too fast.  Many race-day injuries are the result of under-training.  Following and completing a formal marathon training program can help prevent both types of injuries.”

Jim & Mary Stukel, Owners of Tortoise & Hare Footwear

Jim-Mary-StukelJim and Mary Stukel own and operate Tortoise and Hare Footwear, located in Duluth, MN. They are industry leaders in providing top of the line running and walking shoes as well as other athletic gear to individuals throughout the Northland.

Jim & Mary’s Quick Tip: “One bit of advice is shoes should be purchased based on arch type or physical needs.  Most commonly, shoe choices are based upon the advice of a friend or relative because they like a particular shoe style.  Your feet and arches need to make the decision.”