PRG Newsletter – JAN 2026 by Performance Running Gym
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Happy 2026, PRG Community! We are closing out what has been one of the most exciting years in the history of Performance Running Gym. This past year we serviced over 5,000 client visits between classes and appointments, reached our highest membership count in the history of PRG – welcoming dozens of new runners into our community, hosted hundreds of runners at our community workshops and group runs, and got to be a part of the success of 369 amazing athletes who utilized our coaching and training services. Thank you for being a part of an amazing year and this amazing community!
January is an exciting time of the year at PRG. As the holiday season comes to a close, most of us are beginning to think about what is in store for our 2026 season. The process of goal setting is one of my favorite parts of the year, not only for myself, but for the athletes we coach and train at Performance Running. Goal setting provides us a chance to look back on the prior season, reflect on our “why’s” and motivations for running and racing, and set goals that will set the tone and light the fire for our next season or training. It is not a process to be taken for granted, rather, it is a time to be cherished and enjoyed as an important chapter in our next season.
For our members – the member race boards in the hallway will be cleared off and ready for you to write down your races and goals for 2026 early this month! We hope you take the time to write your name and your target events for the year on the board, helping to spread that fire and motivation to others in our community!
Whatever your goals for this year turn out to be, we cannot wait to help you reach and exceed them at PRG!
-Aaron Boike
Race Team
Interested in joining a team of driven runners who want to compete, grow, and get faster together?
Develop your running in a fun community setting with the help of nationally certified and experienced run coaches! The PRG Race Team is designed to help athletes build speed, improve running performance, and meet friends in a fun community atmosphere. The race team trains year round in the heat of the summer to the dark of winter with the support of track facilities at UMN Twin Cities, the trail and park systems near our location in St. Louis Park and using the state of the art equipment and facilities at Performance Running Gym! Whether you’re training for your first 10k or a marathon PR, you’ll be right at home on the PRG Race Team!
Kicking off this week!
Starting January 8th, the race team will be hitting the indoor track for a speed workout! Get your running workout done right away in the morning by ripping some track laps with a supportive group of athletes. Workouts will be designed around programing for various races throughout the year, with the early spring focusing on top end speed and quickness. Each workout will be about an hour long, and paces will be guided by a coach so you know just the right effort to be running at.
Questions?
Reach out to Coach Landon at landon@3clickfitness.com
Sign up using the QR Code!
Beginner Runner Series Workshops (1 of 3)
Building Your Running Foundation
Hosted by Performance Running Gym
Wednesday, January 28th
Whether you’re brand new to running, or looking to take your running to the next level in 2026, this five part workshop series will help you hit the ground running in the new year. One Wednesday each month through May, a workshop is held after the PRG Wednesday Night Group Run. Come on out to enjoy a 4 or 6 mile social paced run with the group at 6pm and stick around for the session, or just come for the 7pm workshop itself. The first three workshops will be FREE, with the final two being private sessions reserved for those taking part in our Run Strong Foundations Group Coaching Program. We hope you join us and bring a friend!
Learn how to start training smart and train for long term success towards your running goals! Whether you’re brand new to running, or looking to take your goals more seriously for 2026, this workshop will help you learn how to structure your weekly running, understand running pace and intensity goals in training, how to safely increase mileage, and answer common questions newer runners often grapple with. You’ll walk away with a 4-6 week framework on how to build your running base.
Trainer Tips With Keith O’Brien
The hip flexors, the group of muscles in the front side of the the hip responsible for lifting the leg, can be a real pain in the ass. Or rather, the hip! Many runners often complain of tight or sore hip flexors during or after running.
When a joint or muscle feels tight, your first instinct might be to stretch that area. This isn’t always a bad idea. Our hip flexors do tend to get shortened from hours of sitting. However, a shortened or tight muscle doesn’t necessarily mean it is strong. It isn’t unusual for hip flexors to be both tight and underused or weak. The key is to both lengthen and strengthen!
Listed on the next page is a step by step guide to both strengthen and stretch the hip flexors.
Now remember, like any aspect of performance, progress doesn’t come from one single workout. Consistent practice is the most important factor when it comes to improving your hip flexor health.
To Strengthen: Standing Hip Flexion
Setup:
- Use a micro-resistance band (mini loop).
- Place the band around both feet — resting across the tops of your shoelaces.
- Stand tall with feet hip-width apart, core engaged.
Execution:
- Shift your weight slightly onto your standing leg.
- Lift the opposite knee straight up toward hip height — like a controlled marching motion.
- Keep your toes flexed toward your shin and knee bent at ~90°.
- Pause briefly at the top, keeping tension in the band.
- Lower your leg slowly and with control — don’t let the band snap your foot down.
- Repeat 8–12 reps per side, 2–3 sets.
To Stretch: Couch Stretch
Set Up:
- Find a couch, padded bench, or wall.
- Kneel on the floor with your back facing the couch.
Execution:
- Place the top of one foot up on the couch (or against the wall) so your shin is vertical. Your knee should be on the ground close to the edge of the couch. Use a pillow or mat under your knee for comfort.
- Bring the front leg forward.
- Step your other foot forward into a lunge position with your knee bent at 90°.
- Slowly raise your torso upright.
- Squeeze your glutes and tuck your pelvis slightly (think “tailbone down”). You should feel a strong stretch in the front of the hip and thigh of the back leg.
- Hold for 30 seconds to one minute on each leg.
Featured Episode: Colleen MacDonald
Colleen MacDonald is an Arvada, Colorado based ultrarunner with roots in Minnesota who recently captured the imagination of adventurers everywhere by setting the Fastest Known Time on the legendary Northern Route on the iconic Mt. Kilimanjaro – the highest peak on the African continent. Colleen has made it her mission to empower women and girls to pursue their own outdoor adventures by raising money and awareness for The Carin Project – a group that promotes outdoor learning and leadership for girls all over the US.
In this episode we talk about Colleen’s athletic career leading up to the FKT, the process of preparing and executing an FKT on the highest peak on the African continent, and what she is looking forward to in 2026 and beyond.
Member Spotlight
Mary Forte
This month, we’re excited to spotlight Mary Forte, a long-time PRG member whose commitment to staying strong, resilient, and active is a great example of what training for longevity really looks like.
Mary is a Twin Cities native who has spent her career in health services research at the University of Minnesota, with a background in nursing and chiropractic care. She’s been part of the PRG community for about five years, and her athletic background is as diverse as it is impressive.
Mary has trained and competed in running (road and trail), biking, triathlons, and cross-country skiing. Lately, she’s been gravitating more toward trail running! She loves the varied terrain, time outdoors, and the fact that it’s easier on her body.
She first found PRG while dealing with injuries and the realities of aging, and was ready for something better than overcrowded gyms with worn-out equipment and a bar-like vibe. What she found at PRG was an upbeat, supportive environment filled with goal-oriented athletes, clean and well-maintained equipment, and experienced coaches who truly care.
Mary’s fun fact? She once thought she might join the Rockettes or become a ballerina, until an Outward Bound course in 1976 changed that trajectory towards the outdoors and athletics! Over the past couple of years, Mary began strength training with Coach Aaron Boike, primarily for injury prevention and long-term health. That decision has paid off in a big way. She reports big improvements in strength, energy, and overall fitness, along with fewer injuries and better running performance.
She’s proud of setting and achieving modest, meaningful goals, including finishing the Spring Superior Hiking Trail 12.5K and the Whistlestop Half Marathon in 2025, both strong, happy, and injury-free. But her biggest athletic accomplishment to date? Ironman Canada (1997) on the iconic Penticton course, which she says is still a standout memory in her athletic career. Mary lives by the mantra “Plan your work and work your plan.”
Looking ahead, Mary is excited to add run coaching in 2026 as she sets her sights on more ambitious trail goals. She credits PRG’s coaching and community as a place where athletes of all ages and abilities feel welcome, supported, and encouraged.
We’re grateful to have you as part of the PRG family, Mary and can’t wait to see what goals you tackle next!
Business Spotlight
Northern Belle Tattoo
This month, we’re excited to spotlight Northern Belle Tattoo, a female-owned tattoo studio, committed to comfort, artistry, and excellence.
Located across the River in Downtown St. Paul, Northern Belle Tattoo offers custom tattoo work from a talented team of artists specializing in a wide range of styles. Beyond tattoos, their welcoming lobby features merchandise, clothing, artwork, and body care products from local vendors and artists, making the studio a true community hub.
What sets Northern Belle Tattoo apart is their strong commitment to community and connection. They actively support local partners through donations, events, and advocacy for causes they care deeply about, bringing people together through art and shared values. For endurance athletes, tattoos often represent milestones, personal growth, or meaningful achievements, and Northern Belle excels at creating art that honors both the body and the journey behind it.
Several artists currently have open books for 2026, making it a great time to bring your next idea to life. Fun Fact: PRG Co-Owner, Isabel Boike works for Northern Belle Tattoo part time as a Shop Manager!
Learn more at northernbelletattoo.com or follow Northern Belle Tattoo on Facebook, Instagram, and TikTok.
In Case You Missed It:
ATTENTION – CALL TO ARTISTS & SMALL BUSINESS OWNERS!
Are you an artist or small business owner?
Performance Running Gym is going to be hosting a Holiday Market at our December Group Run on Wednesday, December 10th. We would like to support local artists and vendors by inviting them to attend and have a table at the group run and sell their products!
Please fill out the interest form to the right and we will be in touch to add you to our event!
Let’s Get You Featured!
Have an upcoming event you’d like featured?
Fill out the form below to have it included in next months newsletter!
Own your own business or know of an awesome one that you’d like to support?
Reach out to landon@3clickfitness.com to be our next business hightlight!
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