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! 

A Little Superbowl Fun

The retail director of a successful New Jersey running company since 2019, Jennifer Heiner-Pisano oversees daily operations for it's four branches which are located in New Jersey and Connecticut. To support her passion for running, Jennifer Heiner-Pisano maintains membership in the New York Road Runners. 

We are only a couple of days away from Super Bowl Sunday, and typically the New York Road Runners host a Gridiron Race in Central Park or Prospect Park, and simultaneously have a football throwing contest.  Due to the ongoing COVID19 pandemic, those activities have been significantly restricted.  New York Road Runners is encouraging runners to participate in virtual events from anywhere in the country or world, in order to maintain everyone's health and safety. 

In addition to being an avid runner and swimmer, Jennifer Heiner-Pisano also loves cooking and trying out new recipes in the kitchen.  One of her favorite recipes for winter is a Steak Chili, which is also a perfect crowd pleaser for the Super Bowl.  Again, due to the global pandemic, we are being encouraged to refrain from large gatherings for the Super Bowl.  But the following recipe is a great one to test out on your immediate family at home, and save for next year's celebration! Feel free to double the recipe for leftovers! 

STEAK CHILI

• 2 Tablespoons Olive Oil
• 2 Pounds Steak, cut into 1 inch cubes, or smaller (I use top loin or London broil)
• 2 large Vidalia onions, roughly chopped
• 3 cloves of garlic, minced 
• 1 jar of jalapeno slices, drained
• 2 Tablespoons Chili Powder 
• 1 Tablespoon Ground Cumin 
• 1.5 Tablespoons Cayenne Pepper 
• 2-3 Cans of Diced Tomatoes (29-32 oz. each)
• 2-3 Cans of Kidney Beans, drained (15 oz. each)
• feel free to play with the spices to suit your taste! Can always add or decrease quantities to suit how hot you want the spice factor to be! 

In a large pot over medium high heat, heat up the oil and add the steak, stirring occasionally in order to brown.  

Add the onions, garlic and drained jalapenos, also stirring occasionally, until the onions start to become translucent. 

Add the spices, tomatoes, and drained kidney beans, and stir until combined.  Reduce heat to low and simmer, while covered for at least 30 minutes.  After the first 30 minutes, remove cover, stir, and let simmer for another hour, or until the chili has reached your desired thickness. 

I love serving this chili with rice (white or brown, your pick!), sour cream, and shredded cheese. 

Enjoy!