Corporate Fitness and Active Aging

When deciding what workout gear to buy, take a moment to consider key factors like weather conditions, material types, fit, comfort, and function. These features are worth reviewing before you hit “add to cart.”

In warmer weather, go for gear that’s lightweight and breathable. In colder environments, moisture-wicking base layers and insulated pieces work best. Layering is especially helpful during transitional seasons when mornings and evenings are chilly, but the sun warms up the day. Let’s take a closer look at some common performance materials.

Popular Performance Fabrics

Polyester
Polyester is one of the most widely used fabrics in sportswear and athleisure, and for good reason. It’s inexpensive to produce, durable, moisture-wicking, quick-drying, recyclable, and often blended with other fabrics for added functionality. Polyester is frequently combined with spandex for stretch or with cotton for a breathable, lightweight feel. You’ll commonly see it in sports bras, leggings, and compression garments.

Nylon
Nylon, a synthetic polymer developed in the 1930s as a silk substitute, is strong and durable—perfect for activewear that takes a beating. It provides solid support, making it a great reinforcement material in blended fabrics. You’ll often find nylon in sports bras, cycling shorts, and compression gear. In cooler weather, it offers moderate moisture-wicking and low breathability, helping you retain warmth without trapping too much moisture. In warmer temps, nylon is sometimes treated with a durable water-repellent (DWR) coating to boost its moisture-wicking capabilities.

Spandex
Spandex, developed shortly after nylon, is known for its impressive stretch and recovery. It can stretch up to five times its original length and snap back to its original shape. When blended with polyester or cotton, spandex is ideal for workout clothing that supports a full range of motion—think leggings, yoga pants, compression shorts, and swimwear. However, because it’s manufactured with toxic chemicals, it might raise environmental or health concerns for some people.

Man-Made Cellulosic Fibers (MMCFs)
MMCFs are a newer category of fabrics made from wood pulp, often sourced from eucalyptus, beech, bamboo, and similar materials. While the process has been around for over a century, it’s gained popularity in recent years as a sustainable alternative to synthetic fabrics. MMCFs are strong, durable, moisture-wicking, quick-drying, biodegradable, and recyclable. Plus, they require less energy to produce, making them a smart choice for eco-conscious shoppers.

Other Key Features to Consider

Moisture-Wicking
This fabric feature pulls sweat away from your skin and pushes it to the fabric’s outer surface, where it evaporates quickly. This “capillary action” helps keep you dry during tough workouts.

Quick-Drying
Refers to how fast a fabric dries once it becomes wet—typically a strength of synthetic materials.

Sun Protection
Some athletic clothing is designed to block harmful UV rays. Look for items labeled UPF 30 or higher, especially for long runs under the sun.

Thumbholes
A small feature with a big impact—thumbholes in long sleeves help keep your hands warm during cool-weather workouts. Some styles even include built-in mittens.

Inner Liner
Some running shorts and pants come with built-in liners that are moisture-wicking and quick-drying to reduce chafing.

Compression
Tightly fitted clothing that helps increase blood circulation, improve oxygen flow, and reduce muscle fatigue. Compression gear is often linked to enhanced performance and recovery.

Insulation
Provides warmth without adding bulk. The level of insulation and type of fill can vary, so choose what suits your climate and activity level best.

Chafe-Free Seams
Flat, welded seams placed away from high-friction areas help reduce skin irritation during movement.

Mesh Vents
Look for mesh panels in heat-prone zones like your back, underarms, or sides. These areas help release heat and keep you cooler.

Reflectivity
Perfect for early morning or evening workouts—reflective accents enhance your visibility to drivers in low-light conditions.

There are countless options and features available, so be sure to consider how your workout gear will function for your specific needs. Don’t just go for the most stylish set—think about material, performance, and your training environment. The right clothing can make a big difference in your comfort and performance.

Happy running!!

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Footwear is one of the most essential pieces of equipment for anyone who participates in many forms of exercise, whether for recreational purposes or as a competitive athlete. While it may seem like a simple piece of equipment, running shoes are designed with advanced materials and proper biomechanical stability in mind, aimed at enhancing performance, reducing injury risk, and providing comfort. The right pair of shoes can significantly affect a person's exercise experience. Understanding the various factors that go into their design is necessary when deciding on the next pair of shoes.

Key Components of Footwear

Running shoes typically consist of several key components: the upper, the midsole, the outsole, and the insole. Each of these parts serves a unique purpose. Whether it be to provide stability, cushioning, durability, or responsiveness.

1. Upper: The upper part of the shoe is typically made from lightweight, breathable materials, such as mesh or synthetic fabrics, designed to keep the foot cool and comfortable. The upper also plays a significant role in the fit and support of the shoe. This is where the laces lock onto to hold the foot in place within the shoe.
2. Midsole: The midsole is perhaps the most critical part of the shoe, as it directly affects the shoe’s cushioning and responsiveness. Materials like EVA (ethylene-vinyl acetate) foam, Nike’s Zoom X foam, or Adidas Lightstrike Pro foam are cushioning technologies are used in the midsole to absorb the impact of each foot strike and provide energy return during toe-off. A well-cushioned midsole can reduce the shock transferred to the joints and muscles, helping prevent injuries such as stress fractures or muscle strains.
3. Outsole: The outsole is the part of the shoe that comes into direct contact with the ground. Usually made from durable rubber, the outsole is designed to offer traction and protect the shoe from wear and tear. The tread pattern on the outsole can vary depending on the type of shoe, with shoes for trails featuring more aggressive designs for better grip, while road shoes typically have a smoother tread for more efficient movement on flat surfaces.
4. Insole: The insole is the layer inside the shoe that sits directly under the foot. It provides an additional layer of cushioning and can be made from foam or gel materials for extra comfort. Insoles can also be customized or replaced to accommodate specific foot shapes or arch types, offering greater support and preventing discomfort.

Some of the more elite running shoes offer different plates that can be incorporated into the midsole. Training based shoes can have nylon or plastic plates and rods to increase elastic energy return, but some have carbon plates in them as well. Most racing shoes have carbon fiber plates located in the hyperresponsive midsole materials to fully maximize energy return on toe-off.

The Role of Cushioning in Shoes

One of the most important factors in footwear is cushioning. Running produces significant forces that are absorbed by the body with each foot strike. Without adequate cushioning, these forces can lead to discomfort and injury. Cushioning systems are designed to reduce the impact forces and provide shock absorption. Below are three graphs showing the ground reaction forces for the three types of foot striking when running. Graph (a) shows the forces put back onto the foot from the ground after a foot strike. Graph (b) shows a midfoot strike. Graph (c) shows a forefoot strike. All these graphs show a high peak, which is over two times the person's bodyweight in force with each step. This gets higher as you start to move toward the front of the foot more, but it you also lose the initial shock from the heel and midfoot. 

Shoe Specs to Consider

When thinking about buying a new pair of shoes there are some important things to consider about each pair before taking them home. Some of these are based around personal goals and training methods, for instance, comfort and cushion or responsiveness and energy return. Other information that is good to know when looking:

1. Weight: How heavy the shoes are can make a difference in distances and times. Not to mention the extra fatigue it can put on the legs as time goes on.
2. Stack Height: Stack height refers to the thickness of the foam underneath the foot at the thickest point. This is measured in millimeters. Many shoes now offer a high stack height that can be both comfortable and responsive. In many competitive road races, the stack height on a shoe is capped at 40mm and on the track it is capped at 20-25mm depending on the race.
3. Heel to Toe Drop: This is talking about the difference in thickness between the heel and forefoot of the shoe. Standard is usually sitting at the 8mm For example, the Nike Vaporfly 3 has a tall heel stack height of 40mm and a forefoot stack height of 32mm the difference between those two numbers makes up the difference giving you the heel to toe drop.

4. Personal Feel: A lot of times what buying a shoe comes down to is how it feels. Going into the store and trying it on is what can either sell a shoe or turn someone away from a shoe.

Running can be a great form of exercise; it can also be frustrating if you’ve hit a plateau or feel like you are not very good at it. The key to enjoying running might not be running longer but running smarter. Variable speed and intensity training techniques, such as intervals, tempo runs, and Fartlek workouts, can help build endurance, increase efficiency, and make your runs more dynamic. Whether you’re training for a 5K or a marathon, these methods can take your stamina to the next level.

Logging miles at the same pace every run might feel comfortable, but it can also hold you back. If your endurance isn’t improving despite consistent effort, it’s time to mix things up. Variable speed and intensity training introduces bursts of speed, recovery jogs, and effort changes that challenge your body to adapt. This approach keeps workouts engaging and helps you improve as a runner wether you are just starting out or training for your next marathon.

Interval Training

Intervals alternate between high-intensity bursts and recovery periods. A simple workout includes running at a challenging pace for 30 seconds, followed by a minute of light jogging, repeated for 20–30 minutes. This method enhances cardiovascular efficiency and conditions your body to sustain faster paces longer.

Fartlek Training

Swedish for “speed play,” Fartlek training adds unstructured bursts of speed to your run. Instead of strict timing, you might sprint to a stop sign, jog to the next tree, then push the pace for a minute. This technique improves endurance while keeping runs fun and unpredictable.

Tempo Runs

Tempo runs are performed at a “comfortably hard” pace—about 80–90% of your max effort. A classic tempo run includes a 10-minute warm-up, 20 minutes at a challenging pace, and a 10-minute cooldown. Training at this intensity helps you sustain faster speeds without fatigue setting in too soon.

Long Runs with Pace Variability

Instead of running at a steady pace, add variations. For example, during a 10-mile run, maintain an easy pace for five miles, pick up speed for two miles, return to an easy pace for two miles, then finish strong. This method improves endurance and race-day readiness.

Building endurance isn’t just about running more—it’s about training smarter. By incorporating variable speed and intensity techniques, you’ll boost stamina, increase efficiency, and break through plateaus. Try adding one of these workouts to your routine and see how your endurance transforms!

Sample Schedule

• Monday: Rest or light recovery jog
• Tuesday: Interval or tempo run
• Wednesday: Easy run or cross-training
• Thursday: Fartlek run
• Friday: Rest or active recovery
• Saturday: Long run with pace variability
• Sunday: Easy run or cross-training

Common Mistakes to Avoid

• Overtraining: Too much intensity leads to burnout or injury. Rest days are crucial.
• Skipping Warm-Ups & Cooldowns: Warming up prevents injury and cooling down aids recovery.
• Neglecting Nutrition & Hydration: Proper fueling sustains energy levels and improves performance.

If you have questions on what will best suit your needs and would like a more individualized training program contact your NIFS fitness center staff!