Author name: Prateek Mishra

Founder and Author at Athletico

elite runners habits

8 habits of highly effective marathoners

/ 4 Comments / Tips /

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

5 Steps to Remove Smell from Running Shoes Effectively

/ 2 Comments / Running, Tips /

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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