Dear Running Niche Friends,
Top 50 Running Stores in America:
 Running Niche has earned recognition as one of the Top 60 Running Stores in America for 2022. We’re very honored to be a part of this list, for the 3rd year in a row! This never would happen without the support of you, who make our little running community here in the heart of the city so special. To be recognized on a national level is humbling. We figure we must be doing something right, so we’ll keep on doing it. Thank you all very much for nominating us and helping us get to where we are.
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Here is a little information about the award from The Running Event and Running Insight Magazine who announced the winners of its 2022 Best Running Stores awards program. “The 2022 Best Running Stores exemplify what makes our industry so special: commitment, community, and passion,” said Christina Henderson, Event Director, The Running Event. “Our awards program offers the opportunity to formally recognize and celebrate the best run specialty stores in America. Winners should be extremely proud of this honor—each one is a driving force in strengthening the communities they serve and growing the run specialty industry.” The Running Event team received thousands of store nominations from brands, customers, and industry professionals across the country. Following an initial vetting period, stores underwent a rigorous evaluation process, with employee benefits, community involvement, product offerings, and more taken into consideration. Selected stores were then assessed by a secret shopper posing as a new runner and graded on in-store experience—from customer service to employee expertise. The 2022 Best Running Stores winners performed exceptionally well in all categories.
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Team Running Niche
 Team Running Niche was off and running at The Macklind Mile! Congrats to Bree Gaster 5:08, Marie O'Leary 5:13 and Sarah While 5:16 on their 1-2-3 finish in the Women's Competitive Mile. Wonderful times were achieved by Rachel Hendrix 7:06, Amanda Bridwell 10:14, Emilee Hargis 5:32, Christina Kendrick 10:20, Kelly Olson 5:30, Kate Vermann 5:58 and one of our OG's Carolyn Baird 5:48! The Dog Mile was fun too. We had 3 TRN’s in this one. In order, with their furry pals: Reed Trende 4:53, Bryan Dannowitz 5:27 and Nora Davis 9:21. In the Men’s Elite Mile kudo’s to Adam Walker on his 5th place finish in the elite mile, 4:15 and Leo Burns 7th in 4:16. Here's the other awesome runs in the Men’s Competitive Mile: Jon Fisher 6:12, Tracey Lary 6:03, Andrew Hargis 4:53, Matt Orlando 5:50, Justin Kolker 6:33, Neal Griffin 4:57, Dominic Clucas 5:27, Quentin Sturm 8:16 and Travis Sturm 8:16. Macklind Mile is a great event and if you haven’t run it give it a shot next year!
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The Running Niche Summer Tent Sale and Tax-Free Weekend
 Mark your calendars for Saturday August 6 and Sunday August 7 for our first summer tent sale. We have new styles hitting the shop over the next 4-6 weeks we are putting older, past season styles from Altra, Brooks, Hoka, New Balance and Saucony on sale. We’re open 10-5 on Saturday and 12-4 on Sunday. Also take advantage of Missouri Tax Free Weekend Friday August 5 through Sunday August 7, on goods less than $100.
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Lafayette Square Patriot Mile
 Mark your calendars again for Sunday September 11 at 8:00 AM for the first annual Lafayette Square Patriot Mile. Net proceeds will benefit BackStoppers, Charter Athletic League, and the Lafayette Square Neighborhood Association. To learn more or register click here: Lafayette Square Patriot 1 Mile Race — Running Niche
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Lydiard Training: The Myth of the 20 Mile Run
 “A 20-mile long run at the end of a 3-day-a-week running program can be both demoralizing and physically injurious”. Hansons Marathon Method. There are similarities between Lydiard & Hansons. The long run view is quite the same. A good half or full marathon training plan should be at least 4 days a week, on Lydiard we encourage 5+. When you run only 3 days a week one of those runs is long and builds to the perceived marathon “holy grail” of 20 miles. The runner does nothing the day before to rest and the day after is so broken down they can’t run again. The day of the long run then spends the rest of the day on the couch. The 20 miler is not “magic” and only a handful of runners can handle them as a part of their training. The muscle fiber damage fallout which takes days to repair and causes missed runs. The damage starts after 2:45. What that means is if you can’t complete a 20 miler at 9:00 pace you will damage your legs. There are immune system responses, general fatigue and possibly illness. Worse yet, injury. You need to think about why you are doing a long run to begin with, for physiological adaptations. It improves your ability to process oxygen, build capillary count and multiply mitochondria’s (where ATP the energy which moves your muscles) is made. And if planned with other workouts can provide that ability to experience the fatigue you will feel later in a marathon. What workouts should you do around your long run? An easy run the day after, shorter and slower. But prior is a shorter run of a higher intensity. Not race pace during base building, but it does build towards that as you move thru the cycle. The day before that is a rest day or easy jog. It’s the cumulative effect of the shorter higher intensity run with the long aerobic run that does the trick. Many times, these combined runs within 24 hours easily exceeds 20 miles. You’ll be able to continue your training the following week and make progress. How far should the long run be? It differs depending upon where you are in your cycle, Dr. Jack Daniels recommends 25-30% of your weekly mileage, with the 2:45 time limit adhered to. If you are running 40 miles a week that means 10-12 miles for your long run. You can do the math from there on. Remember your long aerobic run pace is what you can handle while having a conversation with a running partner, no faster!
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We believe 18-24 weeks is the proper amount of time to prepare in a healthy for a full or half marathon. We are taking signups for goals now at the beginning of December. Remember Lydiard training is personalized to you, based on where you are currently in your fitness, and takes you through 5 Phases to build specific systems which you collectively need on your goal race day. Email Bob at bdyer@runningniche.com to learn more.
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Group Runs
 Join us every Wednesday at 6:30 for a 3-mile group social run/walk. Every 2nd Wednesday of the month will be our “Beer Run”, with our cooler ready to go after the run for some social time. All paces are welcome, runners and walkers.
Click here to register:
https://runningnicherunclub.eventbrite.com
We also host group runs on Saturday mornings at 8:00 AM, usually 6+ miles. However, there is a 3-mile option as well. All paces are welcome.
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Happy Running!
-Jennifer and Bob
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Running Niche — (314) 405-8006
1601 Tower Grove Avenue, St. Louis, MO 63110
Monday 10am – 5pm, Tuesday – Thursday 10am – 7pm, Friday 10am – 6pm
Saturday 10am – 5pm, Sunday 12pm – 4pm
www.runningniche.com | runningniche.com/shop
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