Take your Running to a New Level

 Since joining a New Jersey running company as retail director in 2019, Jennifer Heiner has assisted with aspects of business development and overseen daily operations at several of the company’s stores. Jennifer Heiner-Pisano balances her professional responsibilities with membership in the New York Road Runners (NYRR) recreational running club.

Having coaching this guidance is incredibly important for new and returning runners alike. Whether starting from scratch or working your way back up to peak form, building a good “base” of running is key to staying healthy and preventing injury, and also doing your best. Fleet Feet, a fantastic chain of local running stores, recently published an article about this very topic.

“Winter footing might not always be so hot, but the colder months offer a great opportunity to build an aerobic base. This phase of training — consisting almost entirely of easy to moderate runs with a little dash of hills and speed thrown in — is the greatest predictor of future success in races ranging from the mile to the ultramarathon. It may lack the glamor of speed work, but nothing makes you faster than your base (and what’s in it).”

Phil Later on Fleet Feet’s blog states that “[r]unning lots of easy miles is good, but it’s not the most efficient way to improve (especially since most of us don’t have the time or inclination to run 160 miles next week!). Over time, coaches and physiologists came to realize that incorporating greater variety into a base phase led to better results. The body, after all, responds to training that challenges it. Do the same thing every day, and that challenge diminishes, as do the gains. For that reason, a proper base phase should incorporate the following runs:

Long runs:

A weekly staple for many, a long run should introduce the biggest single dose of aerobic running in a given time frame. Long runs enhance general fitness and musculoskeletal strength while giving you a psychological boost from covering so much ground. Runs that get incrementally faster (known as progression runs) or contain surges and pickups further increase the training stimulus.

Easy/regular/aerobic runs:

During the base phase, regular runs are incredibly important. Since workouts are less intense and more spaced out, these runs serve as a great way to reinforce the benefits of a long run in a smaller, more manageable package.

Fartleks and tempos:

Tempo runs and fartlek sessions are generally aerobic in nature, but it’s a higher-level aerobic workout that receives support from an anaerobic energy processes. You’ll feel this shift as labored breathing and tired legs. Whether it’s a steady five-mile tempo at half-marathon pace or a 30-minute session alternating two minutes hard with one minute easy, the goal should be to stay moderately uncomfortable throughout. These workouts also serve as a good bridge toward the shorter, more intense interval sessions that define the next phase of training in the spring.”

Start incorporating more of these different types of runs to get your base ready to take you to the next level for your spring races!

Chaging a Dog's Behaviors and Retraining Their Fears

Jennifer Heiner  is a retail director at a New Jersey running company. Working closely with the company's founders, Jennifer Heiner  assists with the operation of three retail stores that furnish high-end performance apparel. This requires managing inventory control and hiring new associates during peak shopping periods. Additionally, she aids the company's business development initiatives, which include hosting multiple races each year. In this capacity, she offers coaching, race directing, and organizational assistance, from ensuring aid stations are stocked to securing winners' medals.

 Prior to her current position, Jennifer Heiner  helped to coordinate foster families at a dog rescue in New Jersey. As part of her responsibilities, she worked to expand the organization’s impact by recruiting more foster families and volunteers. She also assisted in providing more than 100 dogs a month with foster homes by addressing immediate issues that might arise during the fostering experience.  

Creating the best environment for your pets, foster or otherwise, is of utmost importance. This is true whether you get a dog as a puppy or later into adult hood, and the old adage "you can't teach an old dog new tricks" simply isn't true. Dogs can relearn or unlearn behaviors pretty easily. 

Some of the most rewarding experiences one can have, whether it is through fostering a dog or through adopting one from a shelter, is that you have the power to change that dog's life for the better. The things that once scared them can be changed and unlearned, and a dog can, in the right environment, learn to live confidently and happily. 

9/11 20th Anniversary and the Sports Weekend that Will Commemorate It

A six time marathon competitor, Jennifer Heiner volunteers with the New York Road Runners and enjoys all aspects of the running experience. As retail director with a local running company, Jennifer Heiner is involved with the company's founders in the expansion of what began as a race coaching and directing enterprise, and is now focused on high-end retail branding.

Ms. Heiner helps manage several stores at the operational level that feature in-house designed performance apparel for casual runners, as well as top-level competitors. Her responsibilities include inventory control and the seasonal hiring of sales associates able to effectively communicate the brand identity. She is also involved in the hosting of five Racefaster races each year, and oversees everything from the stocking of first aid stations to ordering medals.

Passionate about animals, Ms, Heiner has experience volunteering with organizations such as the International Fund for Animal Welfare and Long Island Bulldog Rescue. An avid traveler, Jennifer Heiner enjoys trying out new cuisines and recreating dishes she likes in the kitchen.

Jennifer is also an avid sports fan, and this weekend is going to be a tough one.  Its the 20th Anniversary of 9/11 and the New York Yankees are playing at the New York Mets on National TV, with tons of remembrances planned. 

Similarly, the New York Giants have their season opener at home against the Denver Broncos on 9/12, the day after the 20th anniversary. The Giants played the Broncos on Monday, September 10, 2001, the night before the attacks. 

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1. Both teams will wear first responder caps

MLB has been a bit ham-fisted over the years when it comes to commemorating Sept. 11. Two years ago Mets slugger Pete Alonso said the league rejected his proposal to wear specially designed caps, so he and his teammates instead wore custom cleats and didn't bother to seek MLB's permission. There will be no such issue this year. The Yankees and Mets will both wear first responder caps during batting practice and during Saturday's game itself.

"Caps from the FDNY, NYPD, Port Authority Police Department, Department of Sanitation and Department of Correction will all be represented to commemorate their bravery and sacrifice," the Mets said in a statement. 

Getty Images

The Mets are also set to wear special home uniforms with "New York" on the front instead of their team name.

2. Bobby V will throw out the first pitch  

Prior to Saturday's game, Bobby Valentine will throw out the ceremonial first pitch to Joe Torre, the Mets announced. Valentine was of course manager of the Mets in 2001. Torre managed the Yankees that year. 

Also, the Mets say 14 members of their 2001 team will be in attendance Saturday, including Hall of Famer Mike Piazza. Piazza hit the first home run in New York following the Sept. 11 attacks, and it was an emotional moment.

3. Several charitable organizations will be featured

Among the organizations that will be represented on the field pregame include Tuesday's Children (a nonprofit helping communities impacted by terrorism), Answer the Call (an organization that assists families of firefighters and police killed in the line of duty), the FeelGood Foundation (assists emergency personnel injured in the line of duty), the Visionary Network from the 9/11 Museum, and the New York Police and Fire Widows' & Children Benefit Fund, which was created by Mets legend Rusty Staub. Mets employees who lost loved ones on Sept. 11 and worked at Shea Stadium during the recovery effort will also be honored.

4. MLB Network released a documentary

Major League Baseball shut down for a week following Sept. 11, and it wasn't until Sept. 21 that baseball returned to New York. Earlier this week MLB Network released a documentary, "MLB Network Presents: Remembering the Game for New York," telling the story of baseball's return to New York following Sept. 11. 

"As soon as we got to the George Washington Bridge, everybody on the left side of the bus came over to the right side of the bus, and you could see the smoke and the spotlights down at Ground Zero and the bus [went] silent," said reliever John Franco, a native New Yorker and captain of the 2001 Mets. "From the George Washington Bridge to Shea Stadium, nobody said a word." 

The Mets faced the NL East rival Braves in the first MLB game in New York following Sept. 11. Jason Marquis, a native New Yorker, started the game for Atlanta, and Piazza hit his game-winning home run off Steve Karsay, another native New Yorker."  Mets vs. Yankees on 9/11: Five things to know as New York rivals meet at Citi Field on 20th anniversary - CBSSports.com

Returning to Work and School Post Pandemic? What about your Pets?

Jennifer Heiner is the former retail director of a New Jersey-based running company. Prior to serving in that position, Jennifer Heiner also spent time as a foster coordinator with Home for Good Dog Rescue in Berkeley Heights and a customer support specialist at a leading animal hospital in the area. She remains an active supporter and lover of animals.

Fostering a dog is one of the most effective ways to support an animal, short of outright adoption. While representatives of a shelter or rescue can help prepare a foster family prior to taking a specific dog home, there are a few basic considerations families can make on their own. To begin, foster families should evaluate where a dog will eat, drink, sleep, go to the bathroom, play, train, and so on. Dogs desire this structure, and most humans prefer for dogs to relieve themselves outdoors. Without proper preparation, however, both parties will be confused and accidents are likely to occur. In most cases it is advisable to walk a foster dog when it first arrives, rather than taking the animal directly indoors. An initial walk helps the animal work out any stress or excess energy, while also allowing it to familiarize itself with the general area. Above all else, this walk will serve as an important bonding experience. With this in mind, a dog should also be kept on leash when entering and exploring a household for the first time. Foster families should also determine how responsible they are for the dog’s health. Families should obviously take care of foster animals as they would their own pets, and may need to rush animals to an emergency room in the event of dire medical circumstances. That said, it is important to understand what the protocol is if the dog gets fleas, develops diarrhea, or has other issues, and what the shelter expects from foster families. A few additional tips to follow include minimizing the number of new people the dog meets on its first day (as it will likely already be overly excited and somewhat nervous) and to ensure the planned type of food and feeding schedule lines up with what the animal has grown accustomed to.

When the covid pandemic first began over 18 months ago, everyone was home from work and school, and the animal shelters were emptying, as families determined it was the perfect time to adopt a dog, cat, or other small animal. But is that truly the case? Now that life is returning to normal families are spending more time outside the home and away from their pets. There are warning signs that your pet is getting stressed with this change in routine and with being left alone more often. 

lt is important to recognize these warning signs sooner rather than later, and work with your pet to assess and allay their fears and anxiety about their new routines and significantly increasing alone time. Having a chat with your veterinarian is a good first step to tackling these problems before they become too serious. 

A Look into the Tokyo 2020 Olympic Track - Why are The Times so Fast?

Jennifer Heiner combines a passion for running with her business skills as retail director for a New Jersey running company. Managing the company's three retail locations, she helps control inventory, hire new employees, and ensure day-to-day operations run as smoothly as possible. Jennifer Heiner also provides coaching services and assists with the five races her company hosts each year.

Outside of work, Ms. Heiner stays active in her local running community. She maintains membership in New York Road Runners as well as USA Track & Field. As part of her activities with these and other organizations, she has participated in and organized group runs, including training events to prepare participants for the New York City Marathon.

Of course, this week's action at the Tokyo 2020 Olympics, specifically that in track and field, has caught the attention of casual fans and those personally involved in the sport alike, including Ms. Heiner. Its particularly fascinating that the track itself, built for these 2020 games, is actually producing faster times than anticipated due to the materials and construction used. 

According to various news outlets, "One of the team behind the track’s creation, Andrea Vallauri, said: ‘What you are seeing is evolution. Clearly every time there is an Olympic Games we try to improve the formulation of the material, and Tokyo has been no different. ‘We have tried to improve by adding an extra compound. The track is very thin - 14mm. But we have added these rubber granules. How best to describe it: in the lower layer of the track is this hexagonal design that creates these small pockets of air." Tokyo Olympics: Running track is generating up to 2% improvements in performance, says designers | Daily Mail Online

Additionally, Mondo [the track's manufacturer] says on its website that the main objective was to “maximize the speed of athletes and improve their performance.” The top layer is vulcanized rubber to help with elasticity. There are also “air-filled cavities” in the lower layer, which assist with “shock absorption, energy storage and immediate kinetic response.”

More to the point: It helps racers fly down the track. 'Some tracks absorb your motion and your force,' American 400-meter hurdler and world-record holder Sydney McLaughlin said. 'This one regenerates it and gives it back to you. You can definitely feel it.'" The tech behind Tokyo Olympics’ fast track (nypost.com) Sydney McLaughlin, a New Jersey native, broke her own world record on Tuesday night in the 400m Hurdles. 

These 2020 Tokyo Olmypics were definitely fun to watch, and it was impressive to see so many fast times being set and records broken, The Olympics conclude today and tomorrow with the Women's and Men's marathons, being run in Saporro, Japan, away from the rest of the action in Tokyo. 

Tokyo Olympics 2020, in 2021. The Men's and Women's Marathons.

Based in Bergen County, New Jersey, Jennifer Heiner serves as a retail director at a New Jersey running company, and is an avid runner who has competed in six marathons. Jennifer Heiner volunteers with the New York Road Runners, and has helped organized numerous group training runs focused on preparing runners for the New York City Marathon. The New York City Marathon began 50 years ago, and is the world’s largest marathon. The race is also the main event of the New York Road Runners (NYRR) organization, a premier community running entity. Held each year in November, the event draws more than 50,000 professional and amateur runners from more than 125 countries. The 26.2-mile running route passes through five of New York’s neighborhoods, including Queens, Staten Island, Brooklyn, the Bronx, and Manhattan. Over 10,000 volunteers and a million spectators watch the marathon's runners compete from New York’s streets, while millions more watch the event on television. The New York City Marathon is a part of the Abbott World Marathon Majors, a group of major marathons that take place in New York, Tokyo, Boston, London, Berlin, and Chicago.

Right now, however, all of the focus is on the Tokyo 2020 (2021) Olympics.  One of the highlights of the running events is the Olympic Marathon, which will take place over the last two days of competition, August 7th for the women and August 8th for the men. And while most of the Olympic competition is occurring in Tokyo itself, the marathon races will be staged in Sapporo, which is located 500 miles north of the host city. This is in part due to the high temperatures Tokyo is experiencing - such heat would be too much for the athletes to endure for over two hours during competition. 

Some of the favorites to watch are: 

• Eliud Kipchoge who holds the men’s world record for the marathon, will be looking to defend his Olympic title in Tokyo. 

• Brigid Kosgei 

• Ruth Chepngetich who holds the world record in the Half Marathon

• Molly Seidel

• Abdi Abdirahman, at 44 will be the oldest competitor and participating in his 5th Olympics

The U.S. team, consisting of Aliphine Tuliamuk, Molly Seidel, Sally Kipyego, Galen Rupp, Jake Riley, and Abdi Abdirahman are expected to make a strong showing, and all of the runners have been waiting since February 2020 at the Olympic Trials to get the chance to race. A lot will happen in the Olympics before the Marathon starts, and it will be a fun few weeks of competition. 

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Pet Safety During the Summer

 As a retail director of a New Jersey running company, Jennifer Heiner works closely with the company’s founders to operate four brick and mortar retail stores. Outside of her work, Jennifer Heiner enjoys spending time with her pet, an English bulldog.

Widely known for its gentle disposition, the English bulldog is excellent with children. Owners of English bulldogs also appreciate that they require only moderate exercise and socialization and rarely bark or dig. The primary drawbacks of the breed include high tendencies to drool and snore. English bulldogs can also rapidly overheat and experience breathing problems in warmer climates.

Now that the summer months are almost upon us, its important to make sure that all of our pets, not just English Bulldogs and similar breeds that overheat easily, are safe in the summer heat. 

As you can see in the image above, bulldogs are what are known as "brachycephalic" breeds, which are extremely prone to overheating due to their shortened nasal cavity. The question then becomes, what are some of the signs of overheating in dogs, especially Bulldogs? 

The most common symptoms are the excessive panting, vomiting, GI upset, dark red gums due to lack of proper oxygen, and rapid heartbeat. Dogs can even start to have tremors and develop seizures and fainting spells. 

What are the best ways to avoid these problems? SIMPLE! Keep your dogs inside during the summer. While we are all tempted to have our dogs with us out by the pool (remember, most bulldogs CAN'T SWIM) or joining us in other summer family fun, they unfortunately do not have the ability to sweat and cool down like we do. Therefore, its best to limit their walks to early in the morning or late at night when the sun is not as strong, and the pavement and sidewalks are cooler. Keep fresh water available for them at all times. Invest in cooling blankets and cooling mats to keep them comfortable if they do join you outside. And if your pet starts to develop any of the warning signs, please take them to the vet immediately! Their life depends on it! 

Creating a Workout Plan to Get New (or Returning Runners) Into (or back into) Running!

A graduate of Lehigh University in Bethlehem, Pennsylvania, Jennifer Heiner holds a bachelor of science in business administration, with a double major in Marketing and Economics. In addition to overseeing the daily operations for four branches of a New Jersey running company, Jennifer Heiner organizes group runs in preparation for the New York City Marathon, including the Three Bridges Runs, which are organized and produced by the New York Flyers. 

As if that did not keep her busy enough, Jennifer Heiner also works with local beginner athletes to help them get motivated, get moving, and work their way up to a running program. Some of these athletes are beginners, having never ventured into the running world before. Starting off slow, and gradually building up, is the right plan for any athlete at any level, trying to incorporate too much too soon can lead to burn out and injury. 

One of Jennifer Heiner's closest friends, and a person whom she met through work, has decided to embark on a new fitness journey and enlisted Jennifer Heiner's help in reaching her fitness goals. So far, this friend is almost six weeks into her journey. Not only has Jennifer Heiner given her workouts to do cardio wise each day for those six weeks, but has also gradually introduced strength workouts she can do at home with resistance bands, body weight, and free weights to get her started on her strength journey as well. 

Here is a sampling of weeks three and four on the schedule: 

4/12 - Caroline Girvan video; 6 minute abs 

4/13 - Emma Coburn Video; 90 minute walk

4/14 - Emma Coburn Video; 90 minute walk

4/15 - Caroline Girvan video; 6 minute abs 

4/16 - Caroline Girvan video; 6 minute abs 

4/17 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 

4/18 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 

4/19 - Rest! 

4/20 - Caroline Girvan video; 6 minute abs 

4/21 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 

4/22 - Caroline Girvan video; 6 minute abs 

4/23 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 

4/24 - Caroline Girvan video; 6 minute abs 

4/25 - Emma Coburn Video; 40 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 

4/26 - Rest!

What are these videos, you ask? Some of Jennifer's favorite easy, quick, and effective videos that she recommends to everyone, not just beginners, are as follows: 

6 MINUTE AB WORKOUT!!! (no equipment) - YouTube

6 MIN AB WORKOUT!!! (no equipment) - YouTube

Caroline Girvan - YouTube

Pro Runner Emma Coburn's Pre Run Routine - Bing video

A good pre run, pre walk, routine is essential to warming everything up, and Emma Coburn's video, listed above, is a great one. Post run, doing an ab workout to work on core, and focusing on full body strength with one of the many Caroline Girvan videos (some of which are short, sweet, but VERY effective) just rounds out the perfect day of training and focuses on the whole body, something that runners often overlook or ignore. 

Stay tuned for more helpful links and tips on our fitness journey! 

Different Types of Speed Workouts for New (and Experienced!) Runners

A graduate of Lehigh University in Bethlehem, Pennsylvania, Jennifer Heiner holds a bachelor of science in Business Administration, double majoring in both marketing and economics. Since 2019, Jennifer Heiner has served as the retail director of a New Jersey running company, helping the owners manage the four brick and mortar retail locations.  

Jennifer Heiner is an avid runner herself, having completed six marathons and dozens of shorter distance races.  Certainly one way to build up endurance is to gradually increase the distance you run each week. A good rule of thumb is to not increase the amount you are running from week to week by more than 10%, as trying to do too much too fast can lead to burnout or worse, injury. 

But how can a runner get faster? There are many different types of runs that can help one get faster, and are good to incorporate to any regular training program. 

1. Progression Runs - doing a one mile warm and one mile cool down, and the middle miles are gradually increasing in speed, by 15 seconds or so per mile from one mile to the next 

2. Fartleks - these are a fun introduction to speed work; there is no set pace or distance or time that one needs to maintain speed, but gradually doing "pick ups" of faster surges of running, and then resuming to an easy aerobic pace. 

3. Intervals - usually done on a track, doing true speed work for anywhere from 200-1200 meters, short bursts of speed for whatever distance assigned, with recovery periods in between. 

4. Hill Repeats - finding a good hill and sprinting up, easy jog down. Being able to do as many reps as one can withstand. My favorite mantra is "Hills Make You Stronger." 

5. Tempo Runs - a one mile warm up, and a one mile cool down, and the middle miles being held at a steady, faster pace, mimicking the goal pace for a particular race one is training for, such as a 10K or half marathon. 

New York Road Runners 2021 One Mile Series

A retail sales director, Jennifer Heiner-Pisano oversees daily operations for four branches of a New Jersey running company. In her free time, Jennifer Heiner-Pisano enjoys running and training as a member of the New York Road Runners.  The largest non-profit running organization in the United States, the New York Road Runners (NYRR) aims to improve both individual lives and communities through running. 

The global pandemic has greatly reduced and all but eliminated in-person racing, and has greatly hampered the efforts of NYRR over the last twelve months, with the cancellation of major races, training groups, and youth programs that help underserved communities. Now with the roll out of vaccinations and increased testing, NYRR is hopeful that they can start expanding their race offerings during 2021.  

They are launching a One Mile Series, which consists of a one mile race in each of the boroughs, with the inaugural race happening on March 7, 2021 in Washington Heights. They are taking COVID precautions, including mailing bibs to runners instead of having everyone go in person to pick them up. According to NYRR's emails that went out to participants, "[r]ace numbers (bibs) will be mailed to all participants before race day. If you do not receive your bib before race day, or if you registered after Wednesday, February 10, there will be a representative on-site who can issue you a replacement bib on race morning. Please plan to arrive at the start area at Margaret Corbin Plaza located at Cabrini Boulevard and Fort Washington Avenue 20 minutes prior to your assigned start time." 

Just like with most other organizations lately, you also have to complete COVID questionnaires prior to showing up on race day. Again, according to NYRR, "[a]ll race participants will receive a COVID-19 questionnaire via email within 24 hours of the start of the event. Once the participants have completed the questionnaire, they will receive an email with their bib number and race status depending upon the answers they submitted. All runners must show the email to the medical professional on race day and will receive further questioning if necessary." 

There are several other in-person races listed on the nyrr.org website through June, including races in Prospect Park, in Brooklyn, along with one in Jersey City on this side of the Hudson River. There are also tons of other smaller pop up races that are happening across the tri-state area, and there is a lot more hope that this year will be the beginning of the end of the pandemic, and is a hope for a brighter future. 

Winter Training Tips for Runners

With years of experience in leadership positions, Jennifer Heiner-Pisano serves a New Jersey running company as the retail director, where she is responsible for inventory control, assisting with race directing when necessary, and hiring new associates in periods such as holidays. Besides working in the area, Jennifer Heiner-Pisano also considers running one of her hobbies – she is an avid runner and marathoner.

Marathoners are notorious for training in all sorts of weather, and Jennifer Heiner-Pisano is no exception.  However, there are certain precautions that runners must take in different weather, and right now, running in the mid-Atlantic and Northeastern states can be treacherous due to the prevalence of snow and ice on the ground. 

It is important to understand that the snow and ice will cause you to slow down from your usual pace, and while fresh snow is easier to run on than other conditions, its a fun time to just enjoy the elements and not be married to your GPS watch which usually tracks all sorts of data including pace and cadence. It is also important to wear proper footwear - newer sneakers that have good traction is a must, and trail shoes might help with extra cushion and stability control.  

There are also after-market items like "Yak-Tracks" that you can affix to your current sneakers to provide extra traction, similar to chains on tires so that vehicles do not get stuck in the snow. According to the Yak Tracks website, "When you move with Yaktrax, every step you take places hundreds of biting edges in direct contact with the ice beneath your feet. Yaktrax create a solid, secure grip by way of our patented SkidLock coil system, made of specially treated steel. As you step, each tiny SkidLock coil presses downward, becoming embedded into the ice below. As you transfer weight onto your foot, hundreds of SkidLock surfaces squeeze into the ice, providing you with stability in all directions: forward, backward, and side to side. When you lift your foot, the Yaktrax device stays securely on your shoe, offering unhindered ease of movement."

Lastly, if there are patches of ice or you are unsure of your footing, slow down and walk! Its better to play it safe so you can prevent falls. Twisting ankles, or even worse, breaking one, can happen in an instant. Injuries aren't worth it - just enjoy running in the elements and take it easy! 

Importart Aspects of Choosing the Right Running Sneaker

Jennifer Heiner-Pisano is a running enthusiast who works as retail director at a New Jersey running company. There, Jennifer Heiner-Pisano oversees a variety of locations that sell a wide range of running apparel and sneakers. The managers, including Jennifer Heiner-Pisano, have ensured that the sales associates are trained to aid customers in shopping for new running sneakers and apparel.  This includes the hot topic of gait analysis, which is used to determine the proper type of running sneaker one needs to properly train and reduce injury.  

Even before getting into a gait analysis, it is important to educate the customer, depending on their level of knowledge and understanding about the differences in running sneakers, as to the factors that determine whether a sneaker will be appropriate for their needs. Some customers understand and appreciate and want to learn the technical differences in sneakers, where other shoppers are a more casual sneaker-wearer and do not always need to be taught the nitty-gritty details.  Nevertheless, the important things to consider in a running sneaker are:

Heel to Toe Drop, or “HTT” or “drop” is always measured in millimeters and is the difference between the height of the shoe at the heel and the height of the shoe at the forefoot.

o   The offering of running shoes on the market ranges from 0 mm drop to 12- and 14-mm drop, with most brands offering the widest variety of sneakers in the 6-10 mm range.

o   What drop is best for which type of runner?

§  0-2mm: flat shoe, also called “zero drop” and is best for midfoot or forefoot strikers. Requires a break in period for most users transitioning from a higher drop shoe   

·      Newton Distance

·      Minimalist/barefoot running styled shoes

§  2-4-mm: Ideal for midfoot strikers. Very little padding and shock absorption in the heel.

·      Newton Fate; Kismet; Gravity; Motion

·      Brooks PureFlow

·      Saucony Liberty; Freedom; Kinvara

·      New Balance Fresh Foam More;

§  4-8-mm: Great for midfoot strikers but also has an acceptable amount of cushion in the heel for those who tend to land more on their heels. Middle ground where most brands tend to focus a lot of their shoes on   

·      Altra Escalante; Torin

·      On – all of the styles we carry are either 5 mm or 6 mm

·      361

·      Hoka Clifton; Speedgoat; One One – interestingly a lot of people who try Hoka find them to be too clunky or like they are walking on stilts, but this is due to a higher stack height (30 mm approx) rather than drop which is between 5mm and 8mm on most of the models

·      Saucony Echelon; Triumph; Guide

·      New Balance Fresh Foam Tempo; Fuel Cell Echo; Fresh Foam Beacon; Fuel Cell; 1500x6

·      Nike React Infinity Flyknit

§  10-12-mm: A moderate heel-striking shoe. You will notice the heel. be possible to midfoot strike, but you’ll feel like the shoe’s heel is getting in your way.

·      Brooks Glycerin; Ghost; Adrenaline

·      Asics Gel Kayano; Gel Nimbus; Gel Cumulus

·      Nike Air Zoom Pegasus; Vaporfly 4%; Zoom Fly

·      Adidas Ultraboost; Solar Boost; Solar Glide 

·      Mizuno Wave Inspire; Wave Rider

§  12-16-mm: Heel strikers only.

Stack height only looks at the distance between your foot and the ground when you have a shoe on

Hope this helps as a start - next post we will be back to discuss the different mechanics of a running gait analysis!