Prateek Mishra - Athletico - The Global Running Community

Benefits of online coaching during quarantine

Prateek Mishra / Leave a Comment / Health / May 17, 2020

Did you have an in-person coach prior to the COVID-19 pandemic? Are you missing the support and socialization of group runs? Do you need more accountability to stay on track for your goals and stay healthy, both mentally and physically? Online coaching may be just what you need right now Check out the reasons why:

1. BOOST YOUR IMMUNE SYSTEM & MENTAL HEALTH: Exercise with an adequate amount of rest to recover enough from the exercise being done boosts your immune system! And let’s not forget about the importance of exercise for the state of our mental health. Now more than ever, we need to be proactive with improving our mood and immune function

2. SOCIALIZE WITH YOUR COACH: Humans are social animals! We are built to communicate. Many have lost a lot of their usual socialization time due to the COVID-19 pandemic. We are here to chat with you about more than just your running. We understand that running doesn’t happen in a vacuum, and oftentimes we need to talk about other things going on in your life to figure out the best training plan for YOU!

3. STAY MOTIVATED WITH VIRTUAL RACES & ONLINE RUNNING COMMUNITY: The community that has formed in our online groups has been nothing short of amazing. People are coming together more than EVER through the virtual races we’ve put on. We want EVERYONE to reap the benefits what’s happening in our private groups

4. FEEL SUPPORTED AND ACCOUNTABLE: We hear a lot of runners say they are missing their running support system without running groups and feel the need to stay accountable to someone. Not only will you stay accountable to your coach, but also to accountability groups that you can be a part of.

We are PASSIONATE about getting athletes on the right path to reaching their goals and enjoying the journey along the way. Want in? Head over to click here and just fill the form to get started today!

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Latoya Shauntay, A Plus Size Runner: A Definition Of Never Giving Up

Prateek Mishra / Leave a Comment / Stories / May 13, 2020

Featured Image Credit: W. Eric Snell

Latoya Shauntay Snell is a HOKA ONE ONE sponsored ultrarunner and founder of Running Fat Chef, a food and fitness blog that documents her experiences as a plus size marathoner, ultra-marathoner and obstacle course racer. She has been featured on multiple platforms such as Redbook magazine, BuzzFeed Health, Self Magazine and Women’s Running.

Ques.1 In a world where people body shame every person who doesn’t fall under the ‘Standard’ beauty category, how do u stay peaceful and focused every time some dumb person tries to demean you?

Answer 1. Through working alongside my husband Eric in photography, I realized that the ‘standard’ is established by small group of social influencers. At some point in history, particularly fashion, being today’s definition of plus size was desirable until someone else stepped in and changed the rules. We have to question ourselves on why we allow others to dictate how we look, feel, respond or live. I came to the realization years ago that I am a rebel against such standards. When you’re shamed Simply for being who you are and then judged when you conform, at which point do you find your true happiness? It took years of practice to speak to myself on a positive level. Nobody can take away my self worth if I don’t give them that power.

Ques. 2 We live in a world where people support strong women superficially and feel threatened by those women from inside, do you think people target you more because you are a strong woman who dared to fight against all odds to prove her strength or because you don’t fall under the regular norms of the athletic world?

Answer 2. I’m inclined to believe that it’s a mixture of both. Most times, when we are chastised for being who we are from others, it’s a reflection of that person’s insecurities. Unfortunately, we live in a time where people thrive off of appearances. Such platforms that I love like Instagram and Facebook can be destructive to our emotional well-being. In turn, when a person like choose to challenge those norms, especially in the world of athletics, it’s frowned upon. While a small audience May embrace it, a vast majority are not open to change. Examples of this is demonstrated throughout our daily lives, especially as a woman. Sure, improvements are being made but it wasn’t that long ago that women weren’t showed to vote. We were discouraged to go to work, be vocal or have equal rights. In turn, I’m never certain of a naysayers’ state of mind until they’re willing to engage me in open dialogue.

Ques 3. Any 5 tips you would like to give to new runners which you wish you had been aware of before starting the running regime?

Answer 3. Absolutely: 1. Learn how to breathe properly while running, especially as an endurance runner. 2. If you opt to participate in a race, learn how to create pseudo tunnel vision. New runners tend to look at everyone else on the pavement and start self doubting their abilities because there are people who run faster than you. When in doubt, think of the story about the tortoise and the hare. 3. Your nutrition is incredibly important. At one point, I learned a valuable lesson about what works with my stomach before hitting the trails or pavement. Some food will not sit well in my stomach. It can cause an upset stomach to triggering things such as runner’s trots. If you want to humor yourself, do a Google search about runners referring to runner’s diarrhea as the “gingerbread man.” 4. Wear reflective clothing: If you are running at odd hours of the day, reflective wear can save your life. 5. If you find yourself struggling to keep up with a certain pace, music may help. Fast music can subconsciously make you move faster while slower beats can help you slow down.

Ques 4. With wide variety of sports around why did you choose running, what is that one thing you feel about running that completely separates it from rest of the sports?

Answer 4. I NEVER thought that I would stick to running. Initially, I took on running simply because of my long distance MySpace friend Rob signed up for a half marathon. When I started meeting others on the pavement, I felt like I made a new family through movement. What separates running above all sports is knowing that I am still granted this gift of mobility when I thought my sciatica and herniated disc would hinder me from walking or staying in the culinary field. Running is my Reality check that I’m still here. Some days are smooth sailing and others are exceptionally rough. If you talk to most runners, they tend to have the same testament.

Whether you're running your first mile on the pavement or a full time adventurer, the strongest muscles you will ever exercise are your brain and heart. Sometimes we focus heavily on pace, what our bodies look like to others and worrying about our limits. Instead, remember to always take a breath and thank it for what you can do before and after your workouts.

Latoya Shauntay Founder of Running Fat Chef

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Best snacks and smoothies for runners

Prateek Mishra / Leave a Comment / Nutrition / May 9, 2020

Runners need a nutrient dense diet, the perfect ratio of carb, protein and fats- before, during and after the training to perform better. The best part about a runner’s meal is, they can eat anything without over thinking about the calorie intake, but of course, the calories should come from healthy sources.

Runners always don’t need three major meals, specifically while training or before or after running in an event. Then the search for Snacks, small meals, smoothies starts. Trust me it’s not so easy to choose the best for you, yet easy to prepare, especially when it comes to making it nutrient dense.

Here are the best ingredients which satisfy the need of a best snack or smoothies for runners.

1. The fruit punch: Banana, strawberries, raspberries, blueberries, avocado, pineapple, oranges, pomegranate are few on top of the list. The antioxidants, flavones, bunch of various vitamins and minerals keeps you on track.

2. Dairy is essential: Plain yogurt, low-fat milk, cottage cheese to strengthen your bones and complete the protein needs of your body.

3. Don’t forget the greens: Spinach, cilantro, hummus, lettuce, curly endive, butter leaf all gives you the powerful phytonutrients.

4. Never ignore the cereal-protein ratio: Don’t forget that multigrain bread or bowl full of oats or muesli. Add a scoop of protein powder or peanut butter spread onto it. Make sure the ratio should be 3:1 or 4:1 depends on the training strength.
Now the query running back in your mind is, how to make the best combo of these ingredients? So here is the answer….

Sandwiches: Sandwich is the best handheld meal for anyone. The expertise required to make a sandwich is how well one knows the ingredients. Multigrain bread, lettuce/cabbage or spinach tossed with a little olive oil, Julian of cottage cheese, onion, carrots, and bell pepper with a spread or dip is the best example of a mindful yet instant recipe for a runner.

Shakes or Smoothies: Churn those banana and avocado pieces with cocoa or protein powder with a pinch of cinnamon powder together in a blender. You can add a small amount of maple syrup too. Enjoy this smoothie before or after a run to boost your energy levels
That bowl with ample of nutrients: Pour some low-fat milk in a bowl and add oats or muesli, top it up with some roasted nuts like almonds, walnuts and some berries of your choice. You can combine all these in a bowl of fresh yogurt too. Your nutritious dish is ready.

Rock n roll with a healthy wrap: Just like a healthy sandwich, you can rely on a veg or non-veg wrap to curb your little hunger pangs between the training or after a long run. Wrap filled with smoky chicken, salmon or egg, crunchy cabbage or lettuce, sauteed onions, carrots can be a perfect match for you.

PS Mix and match the ingredients and their nutritional value. Try any of the above options. You are all set to feel a new boost and get ready for a new run.

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10 Best Superfoods for Runners

Prateek Mishra / 1 Comment / Nutrition, Running / May 6, 2020

Runners are among the toughest people on the planet. They train for long hours in sun, rain and in every worst climate possible and forge their bodies into metal. Waking up at demonic hours to testing themselves on the world’s toughest trails, they go to every length to prove their mettle. But no runner is born that strong.

Its the proper combination of right training and food that turns a human into an invincible runner. Therefore selecting the right foods is as important as choosing the right pair of shoes. So given below are some tested superfoods that deserve to be part of every runner’s diet.

1. OATMEAL
Oatmeal is a highly preferred food by runners as pre and post running meal because of its high carbohydrate content and aid in digestion. Also, oatmeal provides the runners with a steady stream of energy instead of spiking the blood sugar level at once and then a sudden crash in sugar level. Runners need a food that is consistent in supplying them with energy so that they don’t feel depleted of their energy reserve. Apart from having high soluble fiber content, it is a good source of protein and has a low glycemic index. Moreover, it is also a good source of getting antioxidants and required body minerals.

2. CHERRIES
There is no dilemma that cherries definitely belongs to list of superfoods as it among the most antioxidant-rich superfoods. That is why it is called the endurance superfood. If there is any food that can provide you with the most benefits then definitely it is cherries.Research has shown that Cherries have anti-inflammatory properties, hence it accelerates muscle recovery process. Cherry juice contains a high concentration of nutrients rich in anti-inflammatory properties and hence protects muscles from damage during the run.Therefore Cherry is a superfood that should be included in every runner’s diet.

3. WALNUTS
Great for bone health walnuts contains plant based Omega-3 fatty acids more than any other nut. Also, they are rich in Fiber, Vitamin B, antioxidants.The crunchy snack is known to increase HDL(good cholesterol) and decrease LDL. As our body naturally does not produce Omega-3 fatty acids, it is thus important to include foods like walnuts in our diet.

4. SWEET POTATOES
Sweet potatoes are packed with vitamin A. Vitamin A is a fat-soluble vitamin that is important for our immune system and also for good eyesight. So if you are planning to run a long marathon strong immunity to various environmental factors is very essential. Training for long hours daily puts our body’s immune system at stake, so it is important to include foods that can support our immune system. Hence sweet potatoes should be part of a runner’s diet. Also, Beta-carotene in sweet potatoes is helpful in protecting skin against UV rays of the sun. Most runners are exposed to UV rays for an excessively long period of time so Beta-carotene can come to their rescue by repairing cell damage due to long exposure to the sun.

5. BLACKBERRIES
The very good thing about blackberries is that they are low in calories and high in antioxidants. Full of vitamin C and vitamin K, they also contain a good amount of fiber. Vitamin K is highly essential for strong bones and these beautiful berries are full of it. So definitely a big thumbs up to these delicious berries.

6. CHIA SEEDS
With the high amount of fiber, calcium, protein, iron, omega-3 fatty acids chia seeds truly deserves the title of a superfood. Well, it doesn’t end here. these tiny black seeds have three times the number of antioxidants as compared to blueberries. If you are still looking for more then let me tell you chia seeds have amazing hydrophilic properties and can prolong hydration for a good period of time. Really chia seeds are a wonder of mother nature.

7. SALMON
Well, what can I say about this food? It is absolutely full of protein and omega-3 fatty acids. Due to its high content of omega-3 and protein, it is known for faster muscle repair and anti-inflammatory properties. Apart from this, salmon also contains vitamins B12 and B6. A regular consumption of salmon is known to good for the health of one’s heart.

8. BANANAS
This food is an essential favorite of every athlete and is an important part of almost every runner’s diet plan. Bananas are a good source of vitamin B6 and potassium. Bananas are light when it comes to eating and aid in digestion. Undoubtedly, bananas are good after a long session of tiring workout to refuel our body with electrolytes.

9. LEMON
Loaded with vitamin C, lemon also has thiamin and folate. Thiamin is important because it converts carbohydrates into energy. Lemon is also known to aid in digestion.

10. BROCCOLI
Broccoli is definitely difficult to eat but is great when it comes to nutritional properties. One big advantage of broccoli is that it contains a huge amount of potassium and potassium is very important for muscle growth and muscle recovery. Apart from having complex carbohydrates, broccoli also contains a good amount of fiber and vitamin C.

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8 habits of highly effective marathoners

Prateek Mishra / 4 Comments / Tips / May 3, 2020

If you dream of competing in a marathon and winning it and you are ready to take your body to the limits to fulfil this dream then one thing that you should do is take inspiration from highly successful marathon runners. I am going to share with you a few successful habits adopted by champion marathon runners that can motivate you a great deal.

Are you excited? Then let’s have a look..

1. Become a morning runner

Run in the morning. You don’t have to plan the day’s schedule around your run then. Moreover running in the morning will keep you fresh and active for the whole day. It will improve your productivity and energy levels and make you positive for the day.

2. Do a proper warm up before you run

Warm ups are very essential before every run. They not only increase your core body temperature and heart rate but also makes your muscles and joints flexible. Start by walking or jogging and do a 20-30 seconds of the following exercises:

Leg swings
Stretching
Squats
Lunges

After you finish these, start your run. A proper warm up will keep your muscles relaxed and prevent any calf or hamstring injury.

3. Set Goals

It’s very important to set goals. These will help you to motivate yourselves and push you to fulfil your dream. Start with short term goals from a day to a week. Once you accomplish your weekly targets like 2 high intensity work out each week or increasing the miles for the weekend run, you can then set goals for the longer term like competing in that marathon you always wanted to participate in.

4. Your Body is your greatest Asset

Running can take a heavy toll on your body and mind. Take care of your body. For every successful runner, recovery is very important after a run. Take your recovery seriously. It will keep you fresh for the next run and prevent any injury.

Here are a few pointers to speed up your recovery :

Your body is a temple. Worship it. Pay attention to the demand of your body and arrange your workout session accordingly.
Get an adequate amount of sleep preferably 8 hours every night. It will keep you fresh and calm.
Never run when you get an injury and are in pain.
Maintain your fitness levels. Increase the intensity of your workout gradually.
Get a new pair of shoes after every 400-500 miles.

5. Eat Healthy

A proper diet is very essential. Maintain a healthy eating habit. A proper diet is about fueling your energy for the next run. Make sure to eat a lot of leafy vegetables, protein, lean meat, healthy fats and enough carbohydrate rich foods before you workout. What you eat before or after a run influences your performance.

6. Drink lot and lot of Water

Stay hydrated throughout the day. Water will keep you stay fresh and active. Drink around 4-5 litres of water everyday or whatever your body demands. Cut down on that coffee and the cola that you love and drink water. Not only water is most vital for functioning of all body organs, it also prevents most diseases.

7. Run with Friends

Run with people who you enjoy the company of and feel comfortable to be with. Running with others can build a strong support system for you whom you can fall upon to take advice either for running or any other subject in your life. Moreover you can hang around with your running buddies and expand your social circle and lead a healthy life.

8. Invest in a good pair of shoes

Invest in a pair of running shoes that make you feel comfortable over long runs. Champion runners know how their feet strike the ground and they use shoes which make their strides more efficient and minimize injury. Consult with your nearest sports store consultant and He will help you find the best pair of shoes for you.

Becoming a more effective runner requires minute attention to details from diet, mental toughness, training regimen, equipment, race strategy etc. With time you get more consistent and confident of your own abilities that can help you fulfil your dreams. All the best. Go for it !!

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5 Steps to Remove Smell from Running Shoes Effectively

Prateek Mishra / 2 Comments / Running, Tips / May 3, 2020

Before we discuss proven five-step method to remove smell from running shoes and keep them smelling fresh, it’s important to understand that running shoes are particularly susceptible to odor because of the conditions they endure: heat, moisture, and enclosed spaces—all ideal for bacteria growth. Here’s how each factor contributes to that distinctive “shoe smell.”

1. Sweat and Moisture:
When you run, your feet produce sweat to regulate body temperature. This sweat permeates the fabric, especially in shoes with breathable materials designed to wick moisture. When sweat accumulates, it creates a damp environment, perfect for bacteria to grow.

2. Bacteria and Fungi:
The moisture in your shoes allows bacteria to thrive, particularly Brevibacterium linens, which is a common culprit behind the sour, cheesy odor. Bacteria and fungi break down sweat and dead skin cells, releasing byproducts that carry an unpleasant smell.

3. Materials in Shoes:
Certain shoe materials, like synthetic fabrics, tend to retain odors longer than natural materials, making it difficult to eliminate the smell fully. Additionally, insoles, which often absorb the most sweat, contribute to trapping odor molecules within the shoe.

How to Fix Smelly Running Shoes: 5 Effective Steps

Now that we know what causes the odor, let’s tackle ways to address and prevent it with five evidence-based solutions.

Step 1: Clean and Dry Insoles Regularly

The insole absorbs most of the sweat and odor. Remove and wash insoles periodically to prevent odor buildup.

How to Clean Insoles:
Remove the insole, soak it in a mixture of warm water and mild detergent, and scrub with a soft brush. Rinse thoroughly and allow it to air dry completely before reinserting. For a deeper clean, you can use a vinegar solution (one part vinegar to three parts water) to eliminate bacteria.

Why This Works:
Washing the insoles regularly removes bacteria and fungi that thrive in sweat and dead skin particles. Drying the insoles completely is crucial because moisture promotes bacterial growth.

Step 2: Use Baking Soda as a Natural Deodorizer

Baking soda is one of the most popular solutions for shoe odor due to its neutralizing properties.

How to Apply:
Sprinkle a few tablespoons of baking soda directly into each shoe, or create a sachet with baking soda inside a coffee filter or breathable cloth. Let it sit overnight and discard the baking soda the next day.

Why This Works:
Baking soda’s alkaline nature helps neutralize acidic odor molecules, absorbing excess moisture and thus inhibiting bacterial growth

Step 3: Try Essential Oils to Combat Bacteria and Add Fragrance

Essential oils like tea tree, lavender, and eucalyptus have antimicrobial properties that help control bacteria and fungi in shoes.

How to Use Essential Oils:
Add a few drops of essential oil directly onto a cotton ball and place it in each shoe overnight. Alternatively, you can add essential oils to baking soda or cornstarch for an added antibacterial and deodorizing effect.

Why This Works:
Essential oils, particularly tea tree oil, contain compounds that can kill bacteria and fungi, adding a pleasant scent to your shoes without just masking the odor

Step 4: Expose Shoes to Sunlight and Fresh Air

Sunlight is a natural disinfectant and works wonders in reducing moisture and bacteria.

How to Apply:
After running, loosen the laces, pull the tongue out, and place the shoes in direct sunlight for a few hours. This works best on dry, sunny days. Avoid prolonged exposure, especially for delicate materials like leather or suede, as this can degrade them over time.

Why This Works:
UV rays from the sun kill odor-causing bacteria and fungi while allowing moisture to evaporate, thus making it more challenging for new bacteria to settle in

Step 5: Freeze Your Shoes Overnight

Freezing is an effective yet unusual method to combat shoe odor. Low temperatures inhibit bacterial activity and help freshen up shoes.

How to Apply:
Place each shoe in a sealed plastic bag to prevent contamination, then place them in the freezer overnight. Remove them the next morning, let them warm up slightly, and air them out before wearing.

Why This Works:
Bacteria thrive in warm, moist environments, and freezing disrupts their growth cycle. The low temperature stops bacterial reproduction and can significantly reduce odors

Bonus Tips to Prevent Future Odors

Rotate Shoes: Giving shoes time to fully dry between wears helps control moisture buildup.

Wear Moisture-Wicking Socks: These socks pull sweat away from the skin, minimizing moisture in your shoes.

Use Shoe Deodorizers: Commercial deodorizers or natural sachets with dried herbs like cedar or rosemary can help maintain freshness.

Regularly Wash Shoes: Machine wash on a gentle cycle if the material allows, then air dry to prevent odor buildup over time.

Running shoes, due to their design and purpose, are more susceptible to odor than other shoes. Addressing the root causes—bacteria, moisture, and inadequate drying—is key to maintaining fresh-smelling shoes. By following these steps and taking preventive measures, you can effectively keep odors at bay and extend the life of your running shoes.

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Author name: Prateek Mishra