Lunge and Learn on Sundays

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PB is helping runners strive for personal success with boons for the body and mind on Sundays. Throw on your running shoes and join us for an hour of Coach Amy's cross training class: Super Sunday FUNday (all levels welcome). Stay and learn some precious nuggets to fuel your success with running. Class starts at 5:30 p.m. and clinics start at 6:45 p.m. We hope you will join us for class, but it isn't mandatory. 

Clinics are FREE for PB members, $20.00 for non-members
First class FREE, subsequent classes are $15.00 each
Sport+Spine, 105th and Marty
Sally
Sports Nutrition for the Runner - Sunday, Jan. 27th
Sally Berry, a certified sports nutritionist and runner, is coming to share her wealth of knowledge with PB. Learn more about when and with what to fuel your body for races and for training, how to prevent gut issues and cramping and many other nutritional nuggets that will help you look, feel and train your best. PB will provide a healthy snack. RSVP for the clinic and class by January 19th include questions for Sally with your reply.

Runner's 101 Clinic - Sunday, February 10th
Coach Amy will review the basics of training for a half or full marathon. This clinic is great for all runners especially those new to running half and full marathons. RSVP for the clinic and class by February 3rd.








Stretching for Runners - Sunday, February 17th
Learn when and how to properly stretch. Coach Amy, licensed physical therapist will demonstrate the most effective running stretches to prevent injury and improve performance. Wear comfortable clothing. RSVP for the clinic and class by February 10th.

Cross Training Group Classes

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Running specific strength training involves coordination, balance and strength with gait mimicking maneuvers.
  • Improves run economy
  • Increases resistance to fatigue
  • Increases speed 
  • Helps prevent injury

Coach Amy brings her physical therapy experience teaching patients core and functional strengthening exercises to these challenging classes. Small class sizes, a highly experienced instructor and personal attention make these classes unique in the KC area.


Super Sunday Ciruit for Runners
Sundays 9:00 AM

You will move from one station to the next as you jump, lunge, glide, toss, squat, step and hop in this fast paced agility and strength building circuit with a focus on running drills. Think gym class on steroids. Wear running shoes or cross trainers.

Barre None
Pilates mat work + barre with focus on run specific strengthening
Wednesdays 6:30-7:30 p.m.
Fridays 5:45-6:45 a.m.

This class starts out with mat work that will recruit every muscle in your body and/or Tabata interval training which will challenge your cardiovascular system. Stability balls, bands, light weights, Gliders, BOSU...the list is endless. The barre work that follows is not for sissies! Guys, it may be a ballet barre, but the strengthening here is every bit as challenging as any boot camp. See if you can do it!

Yoga
A variety of yoga classes are offered at Sport and Spine. Check out their website for more information: sportspinekc.com.

$85.00 one month unlimited with a Sport and Spine membership
$120.00 punch card for 10 classes (good for 90 days)
$65.00 punch card for 5 classes (good for 90 days)
$15.00/class drop in

Private performance packages with Amy are also available weekdays. Consider your lunch hour! Call Sport+Spine for pricing and scheduling. Some include ART if needed and others are purely performance. 

All classes are held at Sport and Spine 

FREE PB Shirt with Early Registration

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Strut your PB STUFF with the newest in PB fashion! Register for the Spring 2013 session by January 19th and receive a FREE PB t-shirt to wear at races, expos and group events. Include your shirt size (see chart below) and item choice on your membership application. If you've already sent in your application, no worries, simply e-mail us your choice at kcrunning@hotmail.com. Orders accepted with registration only. Shirts available for purchase after Jan. 19th for $40.00 each.
Alo Technical T

Bella Long Length Tank

Bella Long Racerback Tank






















Bella tanks are slim fit, we recommend ordering a size up:
S 0-2
M 4-6
L 8-10
XL 10-12

Alo Technical (chest in inches)
S 40
M 42
L 44
XL 46
XXL 48

Variety is the Spice of Running Life

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Ever become a slave to that one running route? You know who you are...You could probably run it in your sleep. Truly! Your muscles know it by heart and you are probably quite good at it. It is important to run varied routes/courses to improve strength, avoid injury, mental burn out and adaptation. PB long run routes change every weekend to keep you body guessing and start locations move every two or three weekends to keep your mental status sane.

PB long run courses are out and back so you can run as far or as short as your schedule or body dictates that day! Course distance varies  from ten to twenty-two miles depending upon the training schedules.

PB's Spring 2013 session is COMING SOON and includes 18 long runs: Saturdays, Jan 26-May 25th. See membership packet for distances, start times and locations. Not yet a member? Join us! Click here for Spring 2013 supported races.

Long runs include:
  • Dynamic stretching led by Coach Amy 15 min. before run start
  • Aid stations every two miles (Powerade, water, food and other supplies)
  • Flagged and marked courses - never the same course twice
  • Printed maps
  • Start locations in and around KC
  • Friendly and supportive runners of all shapes, sizes and speeds

Dynamic Stretching Returns

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Personal Best Running and Fitness is unique in that it is the only running group in KC with a certified running coach that is also a licensed physical therapist specializing in the evaluation, diagnosis, prevention and treatment of running injuries. Coach Amy has created dynamic stretching routines especially for runners and leads PB members in safe and appropriate stretches prior to Saturday long runs. Not a member? Join Us. 

Dynamic stretches are slow and controlled movements performed within a comfortable available range. Studies have shown that static stretches, long term holds at end range, prior to running increases risk of injury and decreases running economy. Dynamic stretching is preferable as it decreases risk of injury and may enhance performance.

If you'd like Coach Amy to come speak to your running group about dynamic stretching, contact us at kcrunning@hotmail.com.