Recovery Tips from New York Road Runners

 A marketing graduate of Lehigh University, Jennifer Heiner once served as the marketing director of a running company in New Jersey. Currently serving in an inside sales and customer service role, Jennifer Heiner is an active runner herself.  Jennifer Heiner has also helped to organize a number of training runs for the New York City Marathon, including the 20-mile Three Bridges Run, where she was also a pace group leader.

Training for a 26.2-mile marathon requires organization, persistence, and discipline. The first training element is base mileage, which requires running three to five times per week and gradually increasing weekly mileage. Over the course of 10 to 20 weeks of training, runners should plan to build their mileage up to around 50 miles per week. Avoid increasing mileage by more than 10 percent per week. Every 7 to 10 days, runners should plan on a long run to help the body adjust to long distances. 

This distance should increase over time, then drop back down in order to let the body recover. These long runs should be taken at a slower pace in order to help the body adjust and learn to utilize fat for fuel. A peak run, such as the 20-mile Three Bridges Run, ensures the runner is prepared for marathon day. A marathon training schedule should also include rest days, which are essential for muscle recovery and injury prevention.

Competitive runners and those who regularly run as a form of exercise may experience a range of injuries to their lower extremities, including hips, hamstrings, knees, and ankles.

Finding the right physical therapist and trainer who understand your problems is crucial to staying healthy and injury free. Hospital for Special Surgery is second to none, and they have a wide network of approved physical therapists across the country.

There are also many other recovery techniques that one should follow or utilize during recovery to stay as healthy and injury free as possible. There are some things that we as runners can do both before we lace up and after we are done with a run or workout to aid in the recovery process. Many physical therapists, trainers, and coaches will agree that routine foam rolling can lead to improved range of motion, flexibility and movement, increased blood flow, and will assist in returning your muscles to normal function.  Foam rolling can even aid in the removal of scar tissue or muscle adhesions that limit mobility. 

Foam rolling in conjunction with dynamic stretching can also go a long way in maintaining a runner's healthy form. Stretching before a run can help reduce the risk of injury - doing some sort of warm up routine prior to running is always a good idea so that your body is ready to move effectively and efficiently. Conversely, stretching after a run can help reduce soreness and stiffness. An effective warm-up before a run will include dynamic movements to use the quadriceps, hamstrings, and hip flexors and get blood flowing faster and more efficiently. 

Sports massages are also a great way to help maintain overall muscle health. Regular massages with the same therapist can help to identify areas of tension and weakness, thereby addressing them before a potential injury occurs. Similar to foam rolling and stretching, a good sports massage can increase tissue flexibility, improve range of motion and relieve trigger points. 

These three tactics combined can help a runner remain active, optimize his or her training, and maximize performance. Take this week of your taper to focus on some of these injury prevention methods so that you arrive to the start line in top form and ready to race your best. 

More recently, New York Road Runners has published some additional recovery tips that are helpful for all runners, old and new alike, regardless of the distance you are training for. While their latest posts are focusing on the New York City Marathon and marathon training specifically, these tips and tricks are useful across the board. 

Training for the Virtual TCS New York City Marathon involves running lots of miles, which can leave our bodies feeling tired and sore. This means taking the time to recover is equally as important to logging our miles. Every person is unique, so your body will respond better to different recovery methods. Over the next couple of weeks, try to incorporate some of our 10 recovery tips to see what works best for you! Or better yet, connect with our recovery partners at Hospital for Special Surgery to meet with an expert. Learn more here: https://www.hss.edu/.

1. Foam roll. Five minutes of foam rolling either before or after a run can help get your body moving! Find a sore spot and try to relax on the ball or foam roller for five seconds. Then lightly roll over the spot before moving onto the next area.

2. Stretch. Do dynamic movements pre-run to stretch out your muscles and static stretching post-run to loosen up at the end of the day.

3. Cool down. Include easy jogs or walks after every hard session to give your heart rate a chance to gradually slow down and recover while you’re moving.

4. Heat. Soak in an Epsom salt bath at the end of the day or use a heating pad to ease sore muscles.

5. Ice. Hop in an ice bath to alleviate soreness. Icing too often can slow muscle adaptation, so consider saving cold therapy as a less-frequent recovery method.

6. Elevate. Raise your legs above your heart to increase blood flow to your legs. For example, lie with your legs up against the wall for five to ten minutes.

7. Compress. Wear compression socks or wraps, or try using specialty compression machines to improve blood flow.

8. Rest. Take a day off! Relax at the end of a hard workout day. Rest is truly the best recovery.

9. Sleep. Get a good night’s sleep. Aiming for eight or more hours of sleep (not just time lying in bed) makes a big difference in recovery.

10. Massage. Getting support from a professional can really help you release trigger points.

What’s your favorite way to recover post-run? Leave a comment below.

Additional Benefits of Physical Exercise

A retail sales director, Jennifer Heiner oversees daily operations for four branches of a growing New Jersey based running company. In her free time, Jennifer Heiner enjoys running and training as a member of the New York Road 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. Running is known to provide numerous health benefits for those who do it regularly. Marathoners are those who consistently train for long-distance events. However, less serious runners can train for half-marathons as a way to achieve many of the physical and cognitive benefits provided by regular long-distance training. The benefits of taking part in long-distance running events such as marathons and half-marathons come with making consistently long runs. Typically, runners need to do long-distance sessions of high-intensity running for weeks on end to get ready for a race. This activity provides the benefit of burning away calories, which results in weight loss. Another health benefit of long-distance training is that it strengthens the heart and blood vessels, minimizing the risk of cardiovascular disorders and heart attack. However, this practice is not only beneficial for the physical body. It also improves cognitive aspects such as memory — it is proven that right after long-distance running sessions, runners have a working memory increase of an average of 16 percent. Most recently, an article was published regarding the MENTAL health benefits of running as well. The research paper, entitled "Antidepressants or running therapy: Comparing effects on mental and physical health in patients with depression and anxiety disorders" studied 141 patients with clinically diagnosed depression and/or anxiety. The results were staggering to some, but probably not so surprising to runners. The running therapy actually out-performed traditional prescription medications in treating the subjects' clinical symptoms. The benefits of running have profound impact on our bodies, both mentally and physically. To read this fascinating study in full, check out the link below: Antidepressants or running therapy: Comparing effects on mental and physical health in patients with depression and anxiety disorders - ScienceDirect Even companies like CVS have published articles recently regarding the additional side effects of exercise on one's well being. https://www.cvs.com/shop/content/article/happiness-in-exercise?icid=HealthAtHome_1_Article_Exercise&eval=WrMuJep4oqly3uukfM10GDHF8prX170/VmMTyshTqRI=&CID=EM_RX_H@H_20230823&email_hash=ca6bb4def61797a2619ced6452aac55a5211832a444824e8518f6c369787869c It’s time to retire the idea of “no pain, no gain.” Instead, infuse your physical activity and regular exercise with fun, feel-good moves that may provide mental health benefits. New research shows that some types of exercise can offer mental health benefits. You can follow the science by incorporating these movements into your routine. In this article: Advice on exercise and mental health How does exercise improve mental health and improve mood? How to incorporate happiness into your exercise program Advice on exercise and mental health It’s easy to dread your time at the gym. But some health psychologists, such as Kelly McGonigal, PhD, believe that a fitness routine should be infused with joy not dread. It’s only recently, notes McGonigal, a lecturer at Stanford University and author of The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage, that the idea is finally being taken seriously and getting mainstream attention. McGonigal’s Joy Workout, for instance, was designed “specifically to make people feel happy,” she says. It showcases moves that are reminiscent of how children move their bodies in wide, jubilant gestures and rhythmic motions. Some research has shown that recreating “happy” movements with your own body can positively affect your mood. Across cultures, McGonigal says, certain movements both express and elicit joy: reaching your arms over your head, swaying from side to side, bouncing to a beat and spinning with arms outstretched. McGonigal proposes that movements can inspire other positive feelings — whether it makes you feel powerful, fierce, free, tough, calm or connected. And even better, she says: Those feelings have meaning even once your workout is done. “If I feel strong while I am lifting weights, I develop the belief that I am stronger than I thought I was—and then the next time I come across a challenge, I will feel strong enough to handle it,” she explains. That’s just one way that movement can help you bring about a positive mental state. How does exercise improve mental health and improve mood? During aerobic exercise, the brain releases a type of molecule called an endocannabinoid. These natural, cannabis-like chemicals can have a positive effect on well-being and may help ease depression and anxiety. Other changes can happen in the body following exercise, and if not all of them directly affect mood, many are things you ought to feel good about. For one, exercise has the potential to help you manage blood pressure. Other benefits of regular exercise can include improved brain health; strengthened bones; improved sleep; lower risk of heart disease, stroke, type 2 diabetes and some cancers; and reduced of pain from arthritis. Additional psychological and emotional benefits may also pop up along the way. For instance, regular exercise and physical activity may create opportunities for you to interact or socialize with others who share your goals, either at your local gym or taking a power walk around your neighborhood. A wave or a smile to a fellow exerciser can go a long way in helping your mood. How to incorporate happiness into your exercise program You can adopt a few tips and strategies to help make happiness a priority in your own exercise program. Try these: Get inspired by old pleasures “If you can think of a form of activity you enjoyed previously in your life, ask yourself what version of that is possible now,” says McGonigal. Whether it’s swimming or going on swings, “reclaim the activity that used to bring you joy,” she says. But don’t feel like you need to overcompensate. “Maybe you go rock climbing at the gym for the first time but you don’t like it,” says Jennifer Walsh, a New York City-based wellness advocate who develops wellness programs and organized walks for corporations, individuals and groups. “Chalk it up to a once-in-a-lifetime experience and do something different the next day, like taking a simple walk.” Give your body credit where it’s due Activity isn’t the exclusive domain of the young and fit, McGonigal notes. Rather than fixate on physical limitations (“I can’t run five miles!”), focus on what movement your body can do — which can include simply swaying to music — and incorporate that into your workouts. “Movement in any way should be looked at as this great gift that can bring such powerful joy and awe into our lives,” Walsh says. Incentivize yourself for instant gratification Choose any one of these three ways to feel good during any activity: add music, do it in nature or have other people join you. Why? Music is a “powerful evoker of joy,” according to McGonigal, and can help with the release of dopamine and endorphins. So-called green exercise, which takes place outdoors, can make people feel less depressed or anxious in a unique way and they may experience better mental health. Finally, you can use movement as an opportunity to connect with other people via play, competition or even just moving in the same space, like during a dance class. Track your progress in a new way For a more joyful time exercising, McGonigal suggests skipping tracker devices. Instead, “take a selfie that expresses the best part of your workout or a photo of an intricate leaf you collected on your nature walk. Or use a single word to describe how you feel afterward. Track that to create a mind shift toward joy.” Consider at-home workouts Creating a space where you feel safe and inspired to move your body can also help shift your mindset and help you enjoy your workouts more. If you decide to incorporate some exercise weights and accessories into your workout routine, consider these products: Neoprene hand weights, 10lb, single: If you prefer doing bicep curls, overhead presses or just walking around with some additional heaviness in hand, these non-slip neoprene weights are great for adding a little resistance to your movements. Gaiam 10mm fitness mat, black: Lay on it, stretch on it, stomp on it or dance on it. A fitness mat — like this super thick one by Gaiam — can provide comfort and cushioning for your bones and joints while you exercise (even if you choose to just roll around on the floor to your favorite song. Yes, we’ve all been there). Trademark Home EVA foam exercise mat, multi color: Need more space for all that rolling around? This mat made up of 12.4-inch by 12.4-inch interlocking pieces lets you build a custom space to move and groove on. Bonus: It protects your floors and can be easily packed away when not in use. TheraBand latex exercise bands: With eight color-coded levels of resistance, you can choose your effort level. Just be sure you know how to use them before getting started — you can accidentally snap yourself in the head if you use them improperly. TheraBand standard exercise balls: This inflatable exercise ball is great for improving your strength and can, of course, also simply be used for fun and games. If working out is your goal, this product also comes with 24 exercises you can try. This content is for informational purposes only and is not medical advice. Consult with your health care provider before taking any vitamins or supplements, and prior to beginning or changing any health care practices.

Newest Dangers for Your Knees: Not Running, but Pickleball

Jennifer Heiner has served as the retail director of a running company in New Jersey since 2019. Active within the New York City running community, Jennifer Heiner has helped organize a number of training runs for the New York City Marathon, including the 20-mile Three Bridges Run, where she was also a pace group leader. Training for a 26.2-mile marathon requires organization, persistence, and discipline. The first training element is base mileage, which requires running three to five times per week and gradually increasing weekly mileage. Over the course of 10 to 20 weeks of training, runners should plan to build their mileage up to around 50 miles per week. Avoid increasing mileage by more than 10 percent per week. Every 7 to 10 days, runners should plan on a long run to help the body adjust to long distances. This distance should increase over time, then drop back down in order to let the body recover. These long runs should be taken at a slower pace in order to help the body adjust and learn to utilize fat for fuel. A peak run, such as the 20-mile Three Bridges Run, ensures the runner is prepared for marathon day. A marathon training schedule should also include rest days, which are essential for muscle recovery and injury prevention. Recently, Jennifer Heiner-Pisano notes that the FDA has published an article that afternoon exercise can help with certain health risks, including reducing the risk of diabetes. We've known for a while that there are numerous benefits to routine exercise, and this participar article takes a deeper look into the timing of exercise and the effect on the body. In her most recent post, Jennifer Heiner-Pisano took a look at some of the health benefits of running, which also shattered the common misperceptions that running is bad for your knees. There are studies out there, however, that suggest that the latest craze of Pickleball might actually be damaging people's knees. There is a recent article from HSS about this subject, which is reprinted below in full. Jennifer Heiner suspects that this is due to the fact that many pick up the sport of Pickleball because it is seemingly low impact compared to other activities, but you can still risk damage when you are going from the couch or inactivity to any activity at all. https://www.hss.edu/article_pickleball-knee-injuries.asp Is Pickleball Good for the Knees? Pickleball is less demanding than other racquet sports, but it can still be tough on the knees. If you’re among the growing ranks of pickleball players or are interested in taking up the fastest-growing sport in the United States, you may be wondering about the effect the game might have on your body.

The good news, says James Robinson, MD, a sports medicine specialist at HSS, is that pickleball is a relatively safe activity, even for older people and non-athletes who’ve never played a sport in their life. “Pickleball is less demanding than tennis or racquetball and doesn’t require as much running,” Dr. Robinson explains. But for older participants in particular, the sport can take a toll on the knees—especially if players have arthritis in the joints or trouble with their balance, which can lead to falls on the court. “A lot of the game is spent stooped over, which can cause challenges for knees,” he adds. One area on the court to watch out for is the “kitchen,” a small box around the net measuring at least 20 x 44 feet that designates a no-volley zone. Players often find themselves outside the kitchen, waiting for shots. “You’re squatting and not moving much at times, which can put a lot of pressure on the knee cap. That can lead to tendonitis in the joint and pain in the quadriceps muscles,” Dr. Robinson says. A Pickleball-Friendly Warm-Up As with all sports, a little preconditioning can help keep the body injury-free. “It’s always important to warm up the muscles and get ready for an activity,” Dr. Robinson says. “With pickleball, sometimes there’s a lot of standing around waiting for courts to free up, so you can take that time to do certain exercises to help yourself get ready for the games.” Some examples include: Mini squats to get the knees lubricated and the muscles in the joint moving. Calf raises help to loosen up the lower body. Hip flexion exercises to stretch the muscles, tendons and ligaments in the hip and increase flexibility. The key to these stretches, Dr. Robinson adds, is that they are dynamic, providing small movements that simulate functional action rather than stationary pulling. “You’re getting the joints and muscles used to the motion they’ll soon be performing,” he says. In addition to stretching, picklers will want to work on strengthening their lower body. That means working on the quads, core muscles and gluteus maximus. Pickleball and Arthritis: A Bad Mix? People with knee osteoarthritis should not be afraid to pickle, Dr. Robinson says. “Exercise doesn’t cause arthritis or make it worse. In fact, inactivity is probably the worst thing you can do for arthritis. But physical activity can lead to pain, so you need to listen to your body. If you’re playing and the pain gets intense, just back off.” On the other hand, a little soreness that goes away relatively quickly after playing and doesn’t interfere with daily life isn’t a problem, he adds. Try using a heating pad before playing to help loosen up the knees. Applying ice after games can help to reduce pain and minor swelling in the area. Of course, zealous players may find themselves putting their bodies (and knees) in unforgiving positions, so Dr. Robinson leaves picklers with the following advice: “If your knee gives way or becomes swollen, you definitely need to see someone and get it checked out.”

Trends in Marathon Running - Injuries and Health Benefits

Jennifer Heiner has served as the retail director of a running company in New Jersey since 2019. Active within the New York City running community, Jennifer Heiner has helped organize a number of training runs for the New York City Marathon, including the 20-mile Three Bridges Run, where she was also a pace group leader. Training for a 26.2-mile marathon requires organization, persistence, and discipline. The first training element is base mileage, which requires running three to five times per week and gradually increasing weekly mileage. Over the course of 10 to 20 weeks of training, runners should plan to build their mileage up to around 50 miles per week. Avoid increasing mileage by more than 10 percent per week. Every 7 to 10 days, runners should plan on a long run to help the body adjust to long distances. This distance should increase over time, then drop back down in order to let the body recover. These long runs should be taken at a slower pace in order to help the body adjust and learn to utilize fat for fuel. A peak run, such as the 20-mile Three Bridges Run, ensures the runner is prepared for marathon day. A marathon training schedule should also include rest days, which are essential for muscle recovery and injury prevention. Recently, Jennifer Heiner-Pisano notes that the FDA has published an article that afternoon exercise can help with certain health risks, including reducing the risk of diabetes. We've known for a while that there are numerous benefits to routine exercise, and this participar article takes a deeper look into the timing of exercise and the effect on the body. https://www.healio.com/news/endocrinology/20230530/afternoon-exercise-linked-to-greatest-hba1c-reduction-in-type-2-diabetes?utm_source=selligent&utm_medium=email&utm_campaign=news&M_BT=3449163138025 Jennifer Heiner notes that the article states, in full: "Physical activity performed in the afternoon could yield a greater reduction in HbA1c than physical activity during other times in the day, according to an analysis of data from the Look AHEAD trial published in Diabetes Care. “This is the first large-scale epidemiological study demonstrating that timing of unsupervised physical activity is associated with long-term improvement in blood glucose in type 2 diabetes,” Jingyi Qian, PhD, associate physiologist at Brigham and Women’s Hospital and instructor of medicine at Harvard Medical School, and Roeland J.W. Middelbeek, MD, MSc, assistant investigator and staff physician at the Joslin Diabetes Center and assistant professor of medicine at Harvard Medical School, told Healio. “Our findings highlight the potential of incorporating timing into physical activity interventions. While any amount of physical activity appears beneficial, the timing of the activity is linked to effects on blood glucose management.” People walking for exercise Afternoon exercise may confer a greater HbA1c reduction for adults with type 2 diabetes plus overweight or obesity than exercise during other times of day. Image: Adobe Stock Qian, Middelbeek and colleagues obtained data from 2,331 adults aged 45 to 76 years with type 2 diabetes and overweight or obesity who participated in Look AHEAD and had accelerometry data available at year 1 and year 4 (mean age at baseline, 59.2 years; 57% women; 72% white). An accelerometer was used to measure the number of moderate to vigorous physical activity sessions, physical activity duration and timing. Participants were assigned timing groups based on when they conducted physical activity. For year 1, morning time was defined as 5 to 10:42 a.m., midday included exercise from 10:43 a.m. to 1:42 p.m., afternoon consisted of exercise from 1:43 to 5 p.m. and evening included exercise performed from 5 p.m. to midnight. For year 4, the times shifted to 5 to 10:30 a.m. for the morning, 10:31 a.m. to 1:18 p.m. for midday, 1:19 to 4:36 p.m. for the afternoon and 4:37 p.m. to midnight for the evening. Participants who exercised at varying times were placed into a mixed group. Demographics and anthropometric factors were collected at baseline and annual follow-ups. Change in HbA1c was assessed from baseline to year 1 and from year 1 to year 4. Roeland J.W. Middelbeek There were 1,755 adults with accelerometry data available at year 1 and 2,047 with data available at year 4. Half of the study cohort was randomly assigned to lifestyle intervention in the trial. Adults who exercised in the morning at year 1 and who exercised at mixed times in year 4 had the highest amount and intensity of physical activity measured. From baseline to year 1, HbA1c changes varied across time groups. Adults exercising in the afternoon had a larger decrease in HbA1c from baseline to year 1 when compared with inactive adults (mean difference, –0.22%; 95% CI, –0.39 to –0.06). There was no difference in HbA1c change between adults in the other exercise groups and inactive adults. No difference in HbA1c from year 1 to year 4 was observed for any of the exercise timing groups. Among 1,939 adults who did not use insulin, exercising in the afternoon during year 1 was associated with a greater likelihood for discontinuing glucose-lowering medication compared with no physical activity (OR = 2.13; 95% CI, 1.29-3.52). “Why afternoon exercise is better for patients with type 2 diabetes remains to be investigated,” Qian and Middelbeek said. “Some common hypotheses are, the circadian system regulates many physiological functions in our body, which may play a role in the time-specific benefits of physical activity. Other behavioral factors, such as fasting/postprandial states and sleep-wake cycles may also contribute to the glucose-lowering effect of physical activity. For example, post-meal physical activity, which may be occurring most often after lunch in the afternoon group, is an effective strategy for managing postprandial glucose excursions in type 2 diabetes.” Qian and Middelbeek said the research team plans to test out the findings experimentally to investigate the underlying mechanisms that may explain the association between afternoon physical activity and glycemic control."

Continued Employment Issues in 2023

Jennifer Heiner-Pisano studied marketing at Lehigh University in Bethlehem. As a retail director with a New Jersey running company, Jennifer Heiner-Pisano participates in various aspects of business development. Some of her specific responsibilities at the New Jersey sports outfit include hiring new associates and inventory control. Inventory control or management involves utilizing your business storage space efficiently. The process involves ordering, stocking, distributing, or using a business’s products or materials in an orderly way. Supply chain management optimizes and monitors relationships with your materials providers, shipping agents, and any other parties that have a role to play in your business inventory lifecycle. Right now, so many industries are experiencing disruptions in their supply chains, leading to items being out of stock for inordinate amounts of time, and long lead times for custom items due to the inability to access raw materials. Inventory control is not the only issue plaguing the workforce and various industries right now. Jennifer Heiner most recently posted regarding the supply chain issues and work product issues in 2023, given the extended practice of work from home post pandemic. Many employees right now are doing everything from Quiet Quitting to fighting to continue for the right to work from home, which has led to a lot of open jobs on the market right now. Mortgage Quick Info notes that "There are many open jobs at the moment, but those that are within competitive sectors are continuously looking for applicants that meet their standards. If there are dozens of qualified applicants, a resume that speaks to your abilities to do the job better than anyone else is most essential. There’s no magic formula for determining what a hiring director may want to see, make no mistake, but doing research about the position and about the company/firm that is hiring are non-negotiable if you really want to nab the position. A great resume is how to get your foot in the door and from there you can really let your personality and skills ring true when sitting for an interview, but it all starts with that resume." Moreover, "Some products and goods became so expensive that consumers simply stopped buying them altogether. It is anticipated that consumers will be able to save some money throughout 2023, though. Inflation has slowed somewhat, and it is believed that there should be some reprieve experienced in certain categories. Real estate is one such area that has been creating pains for millions over the last couple years. Prices have already begun to fall throughout the last few months of 2022, and it is believed that this trend will continue through 2023. There has been far less demand as mortgage rates have risen and the peak levels of both demand and prices are nowhere near where they were during the height of the pandemic." Lastly, MortgageQuickInfo states that "With the increasing number of jobs that have gone at least partially remote, there have been questions about what employers should do to govern their new workplace ecosystem. It’s a bit murky when thinking about how much access an employer should have to their employee’s devices, although it is commonly agreed that if a device is registered to and issued by an employer, they should have full access to monitor their worker’s activities. But some employers have been attempting to monitor their employee’s activity on devices other than their own and this has raised questions about the future of the remote workplace. After the pandemic began, several employers began to allow their employees to get their work done on their own terms from locations they chose. Now that the pandemic is essentially over and the world has moved forward into a new chapter, several employers have embraced the remote work model and are at least allowing their employees to work from home or a location of their choice part-time. There are a number of questions about how long employees must be on the clock along with how much time they need to spend devoted to their job tasks without doing anything else. It’s a unique challenge that is sure to be answered in any number of ways over the next several years. What will eventually prove to be the most effective method of monitoring employees has yet to be decided." Jennifer Heiner has recently been viewing the job market and the options out there. Having the ability to work from home, if needed, is definitely a park in employment and should not be overlooked.

Jennifer Heiner-Pisano studied marketing at Lehigh University in Bethlehem. As a retail director with a New Jersey running company, Jennifer Heiner-Pisano participates in various aspects of business development. Some of her specific responsibilities at the New Jersey sports outfit include hiring new associates and inventory control. Inventory control or management involves utilizing your business storage space efficiently. The process involves ordering, stocking, distributing, or using a business’s products or materials in an orderly way. Supply chain management optimizes and monitors relationships with your materials providers, shipping agents, and any other parties that have a role to play in your business inventory lifecycle. Right now, so many industries are experiencing disruptions in their supply chains, leading to items being out of stock for inordinate amounts of time, and long lead times for custom items due to the inability to access raw materials. Inventory control is not the only issue plaguing the workforce and various industries right now. The pandemic also created a new voice for employees regarding work from home options. Mortgage Quick Info has put together some tips in terms of work from home options, and drafting that new resume and cover letter to get you started on finding the job you want in this new era of employment. "The space on resumes and cover letters is constrained. You must be able to swiftly showcase your talents if you want to leave the best possible impression on the recruiting manager. How to begin going is as follows: 1. Evaluate the requirements for the position Start by carefully examining the requirements for the position. Examine the job description and those for similar positions with great care. Create a list of the fundamental abilities, traits, subject areas, and professional experiences that employers find most important. 2. List your advantages Making a list of your strengths is the next stage. Your talents, education, character traits, and/or life experiences can all be seen as assets. Make a list of 10 strengths that will help you perform your desired role to the best of your ability. Your strengths that most closely match the requirements of the position you want. Prioritizing your most pertinent credentials, check the strengths for which you can present the most convincing justification. Display the outcomes you generated, the value you offered, and the successes you attained while utilising [sic] your abilities." Additionally, "[w]ith the increasing number of jobs that have gone at least partially remote, there have been questions about what employers should do to govern their new workplace ecosystem. It’s a bit murky when thinking about how much access an employer should have to their employee’s devices, although it is commonly agreed that if a device is registered to and issued by an employer, they should have full access to monitor their worker’s activities. But some employers have been attempting to monitor their employee’s activity on devices other than their own and this has raised questions about the future of the remote workplace. After the pandemic began, several employers began to allow their employees to get their work done on their own terms from locations they chose. Now that the pandemic is essentially over and the world has moved forward into a new chapter, several employers have embraced the remote work model and are at least allowing their employees to work from home or a location of their choice part-time. There are a number of questions about how long employees must be on the clock along with how much time they need to spend devoted to their job tasks without doing anything else. It’s a unique challenge that is sure to be answered in any number of ways over the next several years. What will eventually prove to be the most effective method of monitoring employees has yet to be decided." Moreover, how do we get our employer to understand the need, desire, and practical reasons to continue to less us work from home? A recent blog that Jennifer Heiner stumbled across from mortgagequickinfo states the following: "Do: Create a Proposal Organize your thoughts into a tangible document to make it easier for your boss to understand how a work-from-home arrangement could be mutually beneficial. Include details such as the flexibility you're looking for, how you'll stay in touch with on-site employees, your current office setup, your value to the company, and answers to any questions your employer may have. Don’t: Wing the Discussion In some circumstances, it's fantastic to think quickly, but when it comes to crucial conversations about your job, planning is essential. It pays to enter the argument ready with information, facts, and stats, whether you're trying to work from home full-time or argue for occasionally remote days. Avoid winging it. Instead, give examples of how you and your employer will benefit from working from home. If you are concerned that you will forget what to say during the meeting, bring notes."

Getting out of Your Running Rut

Jennifer Heiner has served as the retail director of a running company in New Jersey since 2019. Active within the New York City running community, Jennifer Heiner has helped organize a number of training runs for the New York City Marathon, including the 20-mile Three Bridges Run, where she was also a pace group leader. Training for a 26.2-mile marathon requires organization, persistence, and discipline. The first training element is base mileage, which requires running three to five times per week and gradually increasing weekly mileage. Over the course of 10 to 20 weeks of training, runners should plan to build their mileage up to around 50 miles per week. Avoid increasing mileage by more than 10 percent per week. Every 7 to 10 days, runners should plan on a long run to help the body adjust to long distances. This distance should increase over time, then drop back down in order to let the body recover. These long runs should be taken at a slower pace in order to help the body adjust and learn to utilize fat for fuel. A peak run, such as the 20-mile Three Bridges Run, ensures the runner is prepared for marathon day. A marathon training schedule should also include rest days, which are essential for muscle recovery and injury prevention. There are many on-line trainers and coaches who can provide great workouts on the treadmill to keep that monotony away. Running in the treadmill also helps with mental focus and the mental aspect of running. Kim, an Instagram trainer, coach, and influencer has had ton of successes incorporating training on the treadmill into her routine – and clearly she’s been successful as she recently ran a 3:11 Marathon to qualify for Boston. Follow @Trackclubbabe on Instagram for more amazing tips!