Copy of PRG Newsletter – FEB 2026 by Performance Running Gym
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Spring is a special time of year for dedicated runners. You can feel your soul begin to reemerge from the darkness (literally and figuratively) after the grind of training through a Minnesota winter. We’ve seen the work so many of you have put in this winter—hitting the weights, pounding out the miles on the treadmills and icy roads, and doing what it takes to build the foundation for an awesome running and racing season. By this time, many of you know your goals for the year, the races on your calendar, and hopefully, the plan you’ll use to get you to your start line.
At PRG, the Spring is also a time for community—and it couldn’t come at a better time. After a surreal and unprecedented winter in Minneapolis, we are all excited to run with our friends, get back to social outings and events, and enjoy those early sunrises and later sunsets. This month we’re diving in with a few special events to help bring our community together.
We’re excited to bring back a new take on a legendary event—the PRG Treadmill Uphill Challenge. This year we’re partnering up with our friends from Minnesota Distance Elite and ASICS Running to put on the PRG Summit Challenge on Friday, March 13th. This event challenges you to test your grit and maximize your elevation gained in 15 minutes.
On March 25th, we have the third installment of our Beginner Runner Series workshops, with “Fuel, Focus and Find Your Goal” with Coach Caleb Birklid—an opportunity to cover the essentials that will lead to a rewarding race season.
We’re also looking forward to inviting everyone back to our PRG Run Club Wednesday Night Group Runs! These coach-led Wednesday night runs feature a four and six mile option at a conversational pace—every Wednesday at 6pm. We’re looking forward to exploring new routes with our friends with the reopening of the nearby Kenilworth Trail and Cedar Lake Trail connection from Dean Parkway.
Come on out and meet some new friends, share some miles, and reconnect with the community this March at these upcoming events. We can’t wait to see you there!
-Aaron Boike
Co-Owner, Performance Running Gym
PRG Treadmill Summit Challenge
Are You Ready to Climb?
Test your endurance and see how far you can climb in 15 minutes!
Sign up for the PRG Summit Challenge and test your grit on the Woodways.
15 Minutes. 10-15% Grade. Most Vertical Gain Completed WINS!
Adjust your speed. Hold your grade. Test your grit.
Divisions include:
- Open
- Masters (40+)
- Grand Masters (50+)
- Hiking Only
Spectators are welcome and encouraged to join us! Special guests from Minnesota Distance Elite will be onsite, and ASICS Running will be hosting demos of their latest trail and road shoe offerings to help you gear up for Spring!
Reserve your spot free by scanning the QR code!
Beginner Runner Series Workshops
Fuel, Focus and Find Your Goal
Free Workshop
Wednesday, March 25th at 7pm
Right after Wednesday Night Group Run!
Join us in March for the third installment of our wellness workshop series, “Fuel, Focus, and Find Your Next Goal!”
This session is all about setting yourself up for a strong spring as we cover the basics of running nutrition, hydration, and electrolytes, along with strategies to stay motivated and keep your momentum going as the seasons change.
Whether you’re working toward your first 5K, planning your spring race season, or simply looking to build more consistency in your routine, this workshop has something for you.
We’ll wrap up with an open Q&A and coaching session, and every attendee will leave with a personalized spring training goal worksheet to help map out their next step. Don’t miss it!
Community Updates
New and Upcoming Changes at PRG
This past month we kicked off a major investment project to update, modernize, and improve the equipment, amenities, and service offerings at PRG.
While you may have noticed some changes already, there is more to come and we want to keep you in the loop. Take a look at changes we’ve already made, as well as what is to come in 2026!
Updates Completed and Underway in February/March 2026
- New Member Seating Area: This past month we added a seating area back out to the main floor and added rocking chairs and coffee tables to improve usability for members and guests. New wooden benches have also been added near the member door for changing shoes.
- Performance Lab Coaching and Assessment Area: A new area sectioned off by the office that is set aside for coaching meetings, consultations, and force plate testing featuring VALD ForceDecks.
- Updated Restrooms: The bathrooms have been repainted and updated with brand new furnishings and reimagined running-themed decor.
- Maintenance: All of the Woodways received the spa treatment with full maintenance and calibration from GymWorks Minnesota. The Zero Runner also got a brand new interface for your low-impact cardio needs!
Updates Coming in March and Beyond
- New kettlebells, plyometric boxes, and weight racks – March 2026
- Recovery Room refresh – Q2 2026
- New wall decor throughout the gym – Q2 2026
- Painting in the weight room – Q2/Q3 2026
Elevate Your Performance with Pro-Level Force Plate Testing
Book Your PRG Performance Lab Assessment (PLAN)
Starting 3/1
Free for March 2026 ($125 value)
The Coaching Team at Performance Running Gym is excited to announce the addition of our Performance Lab Assessment of Needs, a brand new consultation using state-of-the-art VALD ForceDecks technology to help athletes unlock the keys to peak performance and injury prevention!
The PLAN Consultation features 10 runner readiness assessments to break down where an athlete is strong, where they have opportunity for improvement, and where imbalances exist that could lead to injury or lower performance.
Following the VALD ForceDecks assessments, your coach will break down the top three opportunities for performance improvement and provide you a link to the MoveHealth app, where you can review your results on key metrics like Reactive and Dynamic Strength Index, Peak Power, and Force Production.
Click the QR code below to book your PLAN Assessment for FREE throughout the month of March!
Member Spotlight
Jennifer Leeson
Originally from Minneapolis, Jennie Leeson is a school nurse by day and a force to be reckoned with in the gym.
She came to PRG looking for a cardio-focused space away from the heavy lifting crowd…and promptly took up powerlifting.
As she puts it, “Ironically, I wanted a cardio focused gym where there weren’t a bunch of gym bros lifting heavy. So then naturally I decided to take up powerlifting!”
Jennie’s athletic journey spans more ground than most. She’s done roller derby, carries an amateur boxing record, and has toe-dipped into just about every sport imaginable.
Her trail and ultra running career includes what she calls her biggest running achievement: a “failed” 100-mile attempt where she degloved her feet and dropped at mile 92 due to heat exhaustion. Most of us would call that extraordinary. Jennie calls it a learning experience.
Over the past year, powerlifting has become a passion, and the squat rack her happy place. She’s competed in two powerlifting meets, hitting big PRs on the platform each time, earning 3rd place at her last meet, and currently ranking 18th nationally in her age and weight class.
Pretty impressive for just breaking into the sport in the past year!
What makes Jennie’s story especially powerful is the context behind her training. She lives with Ehlers Danlos Syndrome, a connective tissue disease that causes faulty collagen production, frequent joint dislocations, and chronic pain.
Rather than letting it sideline her, she’s used movement as medicine. Since working with her coach, Keith, her dislocations have dropped dramatically and her pain has significantly decreased.
“I get to feel like a badass tossing around several hundred pounds,” she says—and she’s earned every bit of that feeling.
When she steps into the gym, Jennie finds more than a workout. She’s found a place to let go of the outside world and focus on herself, guided by a coach who’s helped her do things she never thought possible.
Her playlist, a mix of 90s hip hop, grunge, and metal, keeps her moving, and her mantra keeps her grounded:
You do not fear. You do not falter. You do not yield.
Follow Jennie’s journey on social media at @IrishFrisky.
Trainer Tips With Aaron Boike
Are Carbon Plated Shoes Right for Everyone?
Carbon plated shoes first came on the scene with the “Breaking 2” project that was livestreamed to the world by Nike Running back in 2016. Since then, they’ve taken the running world by storm and become the “must have” race day item in every runner’s quiver.
But are carbon plated shoes really right for everyone? Do they always result in faster times? Let’s break down the facts and get to the heart of the carbon plated shoe debate.
How Do Carbon Plated Shoes Work?
Carbon plated shoes use a stiffened plate to create a “lever effect” that propels the foot forward, reduces energy loss, and works with highly responsive foams that return more energy to the runner’s stride.
By design, the carbon plated shoe slightly alters the mechanics of running, allowing the athlete to get more return out of the shoe—if their form and pace are right to get the benefits.
Today, there are carbon plated trainers, often termed “super trainers,” as well as carbon plated shoes designed for race-day scenarios.
Who Benefits From Carbon Plated Shoes?
An important factor when looking at this debate is to look at who the shoes were designed for.
Carbon plated racers were designed for fast, efficient runners with a midfoot or forefoot strike pattern, high weekly mileage, and enough leg strength and power to take advantage of the added propulsion.
There is no doubt that when you place an elite-level runner in a carbon shoe, there is very often a measurable benefit.
The foundational research on carbon plated shoes was conducted at speeds equating to a 2:20-3:00 marathon and showed a roughly 4% increase in running economy.
A 2023 study published in the International Journal of Sports Physiology and Performance looked at runners at paces of 9:40/mile and 8:03/mile.
The slower group improved by just 0.9%, and the faster group saw a 1.6% improvement—far shy of the 4% marketed by shoe manufacturers.
More importantly, this study showed a whopping 31% of runners had worsened efficiency in the carbon plated shoes.
This leads us to the problem of “responders” vs. “non-responders.” A 2023 meta-analysis of the research shows that improvements in carbon plated shoes ranged from a 9.7% increase all the way to a 1.1% decline—meaning some runners actually experience a performance detriment from wearing carbon plated shoes.
Notably, this variability appears across all ability levels—not just slower runners.
Considerations for Injury and Performance Detriment
While there are clear benefits for some runners, for others there can be issues that exist beyond a possible detriment in performance.
The super foams and stiffened soles of carbon plated shoes mask fatigue and proprioception, which can lead to increased risk of injury, especially in the calf, Achilles, and plantar fascia.
In addition, the higher stack height and stiffness can be destabilizing and cause problems on cambered roads or uneven surfaces.
As a coach, I recommend that if an athlete is training in carbon plated shoes, they also work in a couple of days per week in a trainer that offers better ground feel and proprioception to help offset these potential issues.
Personally, I love my Puma Deviate Nitro plated trainers, but work in my Newton Gravity Trainers 1-2x/week to help keep my feet and form strong and reduce my injury risk.
Practical Self Assessment: Should I Try a Carbon Plated Shoe?
- Have you been running consistently for at least a year?
- Do you average more than 20-25 miles/week?
- Can you comfortably hold a pace under 9:00/mile for extended efforts?
- Do you have good ankle strength and single-leg stability?
If you can answer all of these questions with a yes, giving carbon plated shoes a try is worth exploring. Just recognize that if they don’t feel right for you—you aren’t alone!
Featured Episode
Jess Simmons – Health and Stress Management for Athletes and High Performers
Jess Simmons is a Minneapolis-based Health Coach and Personal Trainer who helps clients build strength, resilience, and lasting health habits through a unique blend of fitness programming, nervous system regulation, and behavior change coaching.
She specializes in helping high-achievers feel strong, energized, and in control of their health—without burnout, perfectionism, or restriction.
On this episode of the podcast, we dive deep into the topics of chronic stress, recovery, metabolic health, and their relationship to health and body composition.
Jess’ unique insights on managing wellness, athletic recovery, and weight management from a truly holistic perspective make this episode a must-listen for a wide variety of athletes.
In Case You Missed It
Refer a Friend and Help Grow the PRG Community!
As race season nears, we all have friends that could benefit from membership and services at PRG, as well as from the community and camaraderie we’ve all come to know and love!
When you refer a friend, we roll out the red carpet to help make them feel welcome—every referral at PRG gets:
- Free Enrollment
- First Month Free
- 2 Free Sessions with a Coach
Just make sure they mention who referred them!
We have referral postcards with this on top of the cubbies near the member door available for you to pick up and gift to friends and colleagues.
We can’t wait to meet your running buddies!
Let’s Get You Featured!
Have an upcoming event you’d like featured?
Fill out the form below to have it included in next month’s newsletter!
Own your own business or know of an awesome one that you’d like to support?
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