Dear Running Niche Friends,
Spring has definitely sprung and the nicer weather means more running and new shoe deliveries. New updates are in with Hoka Clifton 9, Saucony Kinvara 14/Guide 16 with Ride 16 soon, Asics Nimbus 25 with Cumulus 25 coming soon, New Balance 880v13 and the Newton Gravity 12. Time to get fitted!
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Best Running Stores Nominations
One of the highlights of 2022 for us was earning Top 60 Best Running Stores in America for the 3rd straight year. With your help we'd like to go for 4 in a row! But first we need your nomination to get into the competition. If you have enjoyed your experiences here at Running Niche please take a minute to nominate us. It sure will be appreciated! The Best Running Stores awards program celebrates the stores leading by example in the run specialty industry—the retailers who continually show their commitment to customers, employees, and community. Click here to nominate us: https://bit.ly/BRS-2023
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New Brand: Topo Athletic
 Adding an additional brand to our tool kit is a big decision. And an important part of being a running specialty shop is having unique products that fit specific needs. Topo is one of those brands. With its own approach to a roomy, natural foot shape, secure midfoot, narrow heel and a “lower” drop Topo gives us more options. For example it’s a “lower” drop shoe which allows for a bit more under foot cushion. And its forefoot area is shaped a bit differently from its competitors. Part of finding the proper running or walking shoe is about how well that shoe follows the natural shape of your foot. We’re excited to have Topo and a new tool in our kit!
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GO! St. Louis Marathon Weekend News
 In partnership with GO! St. Louis and Terrain Magazine we are hosting a 3 miles shakeout run on Saturday April 1 at 8:00 AM starting/finishing at the shop. The run will go down the center of the entire Terrain Outdoor Expo in Tower Grove Park, incidentally where you will go to pick up your race packet. Please RSVP here so we have a head count: https://fb.me/e/2npI6Paul
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Training Tip: Who Should Do a 20-Miler?
 With the GO! St. Louis Marathon now less than 4 weeks away, here’s the skinny on the infamous “20 miler”. Who should be doing 20 milers and when? The litmus test is; can you complete it in less than 2 hour 30 minutes or 9:00 per mile. If yes you are good to go. And doing it at least 4 weeks out from goal race is workable. Anything closer jeopardizes fitness, may cause breakdown, sickness or even injury. The longest you should go is 2:45 as beyond that the muscle fibers in your legs incur damage, which takes days or even weeks to repair. The slower the runner the more time it will take, the more pounding on the legs creating more physical stress which is impossible to recover from only 4 weeks out from goal race.
Dr. Jack Daniels, world renown exercise physiologist and one of the best marathon coaches around, recommends long runs be capped at 2:30 to 3:00 hours max. He says running longer than that offers high risk of injury and burnout. See his famous explanation of this on the video link here: https://youtu.be/EO1hQ_kplgo
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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. Generally, 35-50 folks come and there is a wide variety of paces. We put folks into groups such as 7:00 pace, 8:00, 9:00, 10:00, 11:00, 12:00, 13:00 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. 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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