Marathon Recovery - How to Recover after a Marathon

How to Recover after a Marathon – marathon recovery

Meg DuMez / 1 Comment / Running, Tips / May 26, 2021

According to race directors, a marathon is 26.2 miles/42.2 Km. According to runners, the journey is much much longer. It begins months or even years before as a runner decides to pursue this bucket list item. And it continues days and weeks after as the marathoner puts their body and mind back together. We’re going to focus on first hour, day, week, and month after the marathon to help you recover and get running again.

27th Mile
Even if your ride home is right at the finish line of the race, you are not done moving yet. Instead, you are on what Higdon (n.d.) called the 27 th mile of your marathon. It is important to keep moving rather than coming to a complete stop. By walking for the 10 to 15 minutes after the race, you help gradually bring your heart rate down and improve recovery beginning with those first post-race moments (Hadfield, 2021). Also, take that banana that they are offering at the finish line. You might not want it, but your body needs it.

First Hour
During the first hour after the marathon, a lot will be happening around you so focus on what you want and need. Cool down with some light movement and easy stretches (Fitzgerald, n.d.). And take in some easy carbohydrates and protein. I always finish a race craving pretzels for the carbs and salts, so I stash some with my change of clothes for guaranteed satisfaction. And that change of clothes is important too. Fresh dry clothes will help with your internal body temperature and feeling more human (On, n.d.). Plus, others in the car or public transportation will really appreciate it too.

First Day
The night after a marathon might be the longest night of sleep in weeks. No morning run to worry about. No logistics to figure out. No long run to coordinate. But that doesn’t mean the day after a marathon has nothing to do. Rest is the number one priority. Along with that there should be some non-impact cross-training (like a slow swim in a pool or yoga) and a massage. Fitzgerald (n.d.) recommends that the three main steps to recovering from a marathon are about the day of the marathon, the day after the marathon, and the week after the marathon. That first day can set you up well for every day that comes next.

First Week
Although it can be tempting to get back into running the week after a marathon, it is important to give your body time to fully recover from the training and race miles you have been through. Consider this time as a reverse taper (Fitzgerald, n.d.), where you slowly rebuild miles and slowly rebuild speed back to what was normal pre-training. If you just have to get back on the roads or trails, do them at walking speeds the first week. Many running coaches recommend at least a week before going for a short run.

First Month
As your body recovers, a big focus of your first post-marathon month will be on your mind. After investing so much time and effort into marathon training, post-marathon blues are a common experience (Carter, 2018). Coach Jenny Hadfield (2021) proposes you will feel back to normal around a month after the marathon, so that is a good time to think about (or start thinking about) a 5K or 10K race. Rather than putting in the long miles again, a shorter race is the chance to see how that strength and endurance impact speed. And having a next race challenge gives you a great reason to make all those good choices for your body to be strong, healthy, and back running again.

Wrap-Up
Recovery from a marathon takes time, just like training for one. Be sure that you keep moving in the hours, days, and weeks after the race. Slow and steady. Yoga, massage, sleep, and low-impact exercise are all essential practices for getting you back on the roads. And when you’re ready (only when YOU are ready), you can decide on the next challenge you want to tackle. Just imagine how short a 5K is.

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How to breathe properly while running?

Aditya Mehta / 2 Comments / Running, Tips, Training / April 8, 2021

When we think of running – we focus on Speed, Cadence, Heart Rate, Intensity but we overlook one of the most important focus areas – Breathing. From the moment you begin your run till you complete & post it – you are inhaling Oxygen (O2) & exhaling Carbon dioxide (CO2). Breathing is a constant process which is taking place, yet we seldom pay attention to the way we breathe.

Running efficiency/economy is achieved only when we run with a specific breathing pattern and with the correct technique. Chronic over breathing is a common phenomenon in our modern society. We breathe two to three times more air than required without being aware about it.

1. Do you breathe through your mouth during your daily activities?
2. Do you hear your breathing during rest?
3. Do you see more movements from the chest than from the abdomen when observing your breathing?

If you answered YES, to any of the questions above it suggests there is a tendency of over breathing. It is how you breathe during your daily life that determines how you breathe during your physical exercise. If you breathe better, increase the amount of CO2 inside us, then you can deliver more oxygen to our muscles and organs – including the heart and brain thus heighten our physical capacity.

At high altitudes – in the mountains, the air is thin which directly results in reduced atmospheric pressure of oxygen. The body adapts to this by increase the number of red blood cells (RBC). The increase in RBC’s is the fuel to your running. Increase of RBC translates to improved oxygen delivery to muscles, a reduction of lactic acid and less risk of inflammation and injury. Simple breathing techniques to simulate high altitude training will aid in a sharper psychological focus during running as you become less conscious of the act of breathing.

Better breathing will transform your fitness, your endurance and your performance and also provide you various health benefits. Majority of runners if asked today will be mouth breathing or a combination of nasal/mouth breathing. But a more efficient and scientifically proven way to breathe is Nasal Breathing. Since our ancestors’ times & even the Tarahumara – the famous running tribe – all of them use their nose to breathe during exercise. We also need to learn to Breathe Light to Breathe Right.

Patrick McKeown in his book “The Oxygen Advantage” talks about something called the BOLT (Body Oxygen Level Test) score. It is measured by holding your breath with your mouth closed. If you BOLT is:

1. 10 seconds: Able to walk slowly.
2. 20 seconds: Able to walk quickly/jog lightly.
3. 30 seconds: Able to jog at medium to fast pace.
4. 40 seconds: Able to run quickly

To improve on this BOLT score:
1.Warm up well – walk & perform breath hold every 1 min for 10 mins.
2.Simulate High Altitude Training during the Run
3.Practice Breathe Light to Breathe Right – 3 times a day for 10 mins.
4.Breathe through Nose – day & night.

By increasing your BOLT score, you will experience lighter breathing and be able to train at a higher pace for longer distances while breathing through the nose. We need to train our body to “Do more with Less”.

3 ways to reduce air intake during running are:
1. Relax your body & inhale less air into your lungs.
2. Increase exercise intensity while nasal breathing.
3. Practice breath holding during running.

Switching at first you may find it difficult, and it may slow down your pace for the first few weeks but over time as the body adapts to this change and with continued practice you will notice that your performance will surpass previous levels.

A higher concentration of RBC & higher BOLT score can also lead to:

-Improving the oxygen carrying capacity of your blood
-Increasing your VO2 Max (Maximal Oxygen uptake)
-Extending your endurance potential

Once you are comfortable with nasal breathing you can work on synchronizing that with your Cadence as well.
Some variations are:

Inhale 2, Exhale 2 (4 steps)
Inhale 2, Exhale 1 (5 steps)

All Elite athlete runners live & train at a high altitude, forcing the body to adapt to exercising with less oxygen and therefore forcing the body to adapt to exercising with less oxygen hence increasing the blood’s oxygen carrying capacity. Most Kenyan & Ethiopian runners follow the practice of “Live high & Train low”. E.g. Live at 2500 mtrs & Train at 1500 mtrs so that they can train at their maximum work rate.

Breathing correctly while running or even in your daily routine has various health benefits. There might be several health issues which you may be facing – with the nasal breathing techniques you can resolve or reduce them by a great extent. Several people who have had asthma & cardiovascular problems have overcome them with nasal breathing.

So, what are you waiting for? Be more conscious of how you breathe & incorporate Nasal breathing 24×7 to transform your running & life.

To know more about the benefits of Nasal Breathing I would highly recommend – Patrick McKeown’s book – Oxygen Advantage.

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Habits that runners need in their weekly routine

Meg DuMez / Leave a Comment / Running, Tips / March 24, 2021

“I just felt like running” – Forrest Gump

Among the great things about running is the fact that in essence it is so simple: walk really fast. With just a good pair of shoes and a sidewalk, you are all set for a run. These facts are what makes the sport so inviting. And what make it so tempting to just stick with shoes and sidewalk without all of the other habits and practices that will make you a stronger, healthier, and happier runner. Sorry Forrest.

With so many options to choose from, let’s focus on a few habits for runners should add into their week: yoga, cross-training, and having fun.

STRENGTH

Kelly Roberts, podcast creator and running coach, often highlights that there is no one right look or way to be a runner. Roberts declares that every single runner is demonstrating: “This is what strength looks like.” Strength is an essential part of being a runner, from the mental strength to get out the door to the physical strength to put one foot in front of the other for miles. And cross-training through diverse kinds of exercise will help in building that strength. Fitzgerald (2018) acknowledged there is no one way to build strength: “What’s the secret to success in running? Well, there are no secret formulas or shortcuts, so it really comes down to hard work, smart training and consistency”.

Habit #1: 10 minutes of yoga after every run and 20-30 minutes of yoga on rest days.

It is about a balance with some sessions of running fast, some of running slow, and some of doing something other than running. Neitz (2020) recommended the value of yoga for runners, especially after a run and on rest days. By incorporating simple poses, a runner will improve range of motion, relieve tension, and heal sore muscles.

HEALTH

With strength as what we want to build, injury is what we want to avoid. Alongside all those miles and exercise, runners need to build habits of stretching and rest to support their passion.

Habit #2: 30 minutes to 1 hour of a sport other than running once a week.

Running is basically movement in one direction, so Smith (2020) wrote about how cross-training helps runners move in other directions, which improves health and complements running in the long run (pun totally intended). If an area of your body feels sore or weak or not engaged while on a run, that is exactly the area that needs more attention. Lobby (2018) provided a list of cross-training exercises to incorporate, including swimming, cycling, and walking. Plus, she highlighted something really important for all runners (including yours truly): “having fun” is a missed but critical part of a runner’s week.

HAPPINESS

A final habit that we have to talk about for runners is to have fun. Having fun is not limited to a literal smile on your face during a hill workout in a rainstorm. If you can pull that off, please share tips with the rest of us. No, fun can be about knowing your purpose in running and how every run, every exercise, and every stretch is supporting that purpose.

Habit #3: Before starting a long or hard run, focus on why you are running today.

Whitney Heins, founder of The Mothers Runner website, recommends lots of habits to transform running. “Knowing your why” is a critical mental habit that is the foundation for so many of the other activities runners go through each week (2020). Another blog, Margaret’s Reflections (2020), described odd habits of runners that reflect their commitment and are part of the fun. Things like the early hours, colorful outfits, bad hair (don’t care) style, and conversations that go beyond the boundaries of appropriate or normal. Each piece complements the whole of the running experience and runner’s life.

Going back to Forrest and just running; if he had included some cross-training, some yoga, and a few more sparkles, who knows what could have happened next.

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What Runners Need to Know About Collagen?

Dan Summers / Leave a Comment / Running / January 21, 2021

Firstly, I need to make it clear I’m not a doctor, scientist or nutritionist. I’m merely a passionate runner that tries really hard to look after his body whilst also pushing hard in training and races. I was visiting an acupuncturist in 2016 for some dry needling when he mentioned collagen supplementation. Keen to understand more, I looked into it and it seemed to be worth trying for the potential advantages it may give. This article aims to explain what collagen is, what supplements are available and how it might be able to help you.

What is collagen?

Collagen is a structural protein that is the main protein in the connective tissue in our bodies and makes up 25 – 35% of protein in our bodies. Our bodies naturally produce collagen, but once we are in our mid-20s the production of collagen begins to decline. With less collagen being produced it’s logical that healing of the connective tissue takes longer once you get past your mid-20s. This could lead to less elastic tendons, ligaments, fascia and cartilage and slower recovery of damage to these body parts.

There are many types of collagen but the three main ones in our bodies are:
Type 1 – in skin, tendons, muscles, the vascular system, organs and bones
Type 2 – in cartilage
Type 3 – in the intestines, muscles, vascular system and uterus

Supplements
The most common type of supplement available is Hydrolysed Collagen Powder or gelatin (which is a less refined and less versatile to use). Hydrolysed collagen is an almost tasteless powder that dissolves easily in water (and other liquids) and contains Type 1 and 3 collagens. It is made from either sea food (marine collagen) or beef (bovine collagen). Another type available is “bone broth” collagen which is essentially beef stock boiled down into a powder. This contains a variety of nutrients including Type 2 collagen.

What collagen might be able to do for you?

There is no doubt that a sensible running plan, where you gradually increase mileage and loading on connective tissue, is the best way of preventing major damage to the body as a runner. However, even when being sensible and following a structured programme it’s possible that connective tissue will become damaged to the extent that you consider yourself “injured”. As discussed above, this might be accentuated as you get older and your body stops producing so much collagen naturally. There is an excellent article on tendon injuries at this link: Overcoming Tendonitis – Steven Low

Taking a collagen supplement orally may help with this. A study found that when you took 15g of collagen (as gelatin) enriched with vitamin C it increased the amount of amino acids (being the key components of collagen) circulating in the blood 1 hour after taking the supplement. The study concluded that this increased collagen synthesis and that supplementation in this way could play a beneficial role in injury prevention and tissue repair. There are limits to this study as, for example, it’s not clear whether injury prevention and tissue repair actually results from increased circulation of these amino acids. The recommendation emerging from the study is therefore that any exercise/rehab should take place 1 hour after supplementation. This is so that your connective tissue has the maximum blood circulating through it when the amino acid concentration is at it’s highest. Some tendons have notoriously bad blood flow so forcing blood that is filled with amino acids through them seems to makes intuitive sense.

Aside from the possible benefits to connective tissue, some of the amino acids found in collagen have been reported to support the immune system and gut health. Collagen is also a good source of dietary protein. It should also be noted that vitamin C may also help tendon repair without the presence of any collagen supplementation.

Conclusion

If you are injured, the best thing you can do is to see a qualified physio/other medical professional and follow their advice. Supplementing with collagen may help to reduce the time you are injured or may help to reduce the risk of you getting injured. It may also have some other benefits. It is not a particularly expensive supplement and so it might be a good addition to your diet. However, if you are in any doubt about taking a dietary supplement you need to make sure that you consult a qualified doctor before taking anything.

For information, follow Dan Summers

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How can running benefit your mental health?

Meg DuMez / 1 Comment / Running / January 7, 2021

From the outside, it may seem like running is just putting one foot in front of the other over and over again. But from the inside, running can mean so much more than just movement. There are mental benefits of this sport that any runner, no matter their speed, can access. For those struggling with depression or anxiety, running can complement counseling and other resources for improved mental health.

The biological benefits of running are true for the body and the mind. Douglas (2018) wrote about all the different benefits of running for stress, anxiety, depression, balance, and other needs. Running requires systems, self-efficacy, and control over surroundings. Those practices then impact brain structure as repeated practices change a person’s lifestyle. For example, making time for a 5-mile run three times a week provides not only the benefits of the run, but also time and space away from stressful influences like work, social media, or the news. Focusing on those footsteps for an hour means rest, even while sweat is pouring down.

Another impact of running on mental health is the structure required to be a runner. During the winter months, going for a run is not as simple as pulling on a pair of shoes and locking the door. Depending on your climate, there may be layers from the cold, gear to protect from the rain, or watching for a break between storms. Form Daniloff (2012), the requirements of being a successful runner meant less time for his alcoholism. Getting drunk on Friday night meant not having the energy for a Saturday morning run. Connecting this to depression: while the mind may want to stay in bed all day, the commitment to running will help get out for a least a little while (and might benefit the rest of the day too).

Douglas (2018) highlighted that scientists don’t know why running seems to have different mental benefits from other sports: “You don’t hear about a swimmer’s high” (p. 109). For those who are able to run outside, a big part of the difference from other sports is that every run is unique. The same neighborhood loop will have different people to run past, different dogs on front porches, different flowers in bloom, etc. The experience of the run, being away from work and family routine, changes the runner’s perspective on what they left behind. Arnold (2019) began ultrarunning as a way to grieve the death of her father. Spending hours running up and down mountains required focus on the rocks ahead. She would return home physically exhausted, and mentally at peace thanks to a completed journey.

A final benefit of running for mental health is the purpose that is available in running. The goals might be long-term, such as a marathon finish time, or small, like getting around the block without walking. No matter what, each run moves forward toward a purpose that only you, the runner, get to identify and pursue. Unlike work or family, no one else gets to decide what your running goals are. No one else can say what should be important to you. Daniloff used running to overcome addiction and atone for past actions. Arnold needed to grieve and to find her place in the world. Douglas (2019) needed a way to escape depression and to say “yes” to the moment. If they won or lost in those goals, no one else gets to say.

Mental health is a life long journey, and so is running. There are times when the road ahead pitches up into the clouds, with no relief in sight. When walking is the only way forward. And that is okay. There will be other times when a smooth path is rolling ahead, and strong legs are ready to run until sunset. And that is great. No matter the situation, the journey continues.

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How to start running if you are over 40

Prateek Mishra / Leave a Comment / Running, Tips / December 31, 2020

Running is a brilliant form of exercise that strengthens our Cardio-respiratory system, metabolic system, lower body, upper body and keeps our complete body fit and active. Therefore running is an extremely beneficial exercise that can be recommended to all who want to achieve a greater level of fitness. Running after the age of 40 or beyond in many ways is similar to running during any other stage of life, but is also completely different if we consider other factors as pulled muscles, hamstrings take much longer to repair post-workout after 40. Therefore there are few factors that should be considered before start running if you are over 40.

1. Right sneakers

New runners often tend to ignore the importance of the right sneakers and solely focus on the fact that running ‘accessories’ only include right attitude, awakened mind, and your body. Well, these are undeniably the essentials but not the only essentials, because the part of the body that gets affected most are our feet and legs. So proper running gears are the highlights for anyone who wants to stay in the running game for long with consistency. Specialized fitness store having experts don’t just pick any random sneakers for you, they suggest you the sneakers on the basis of the shape of your feet, proper cushion according to your comfort and also the type of track you will be running in, as different trails require different sneakers. Therefore the wisest step that you can take for starting your running regime is to get yourself fitted in a fitness specialty store by an expert.

2. Don’t jump right in

If you haven’t exercised after your college or have never ever really exercised in your life then you need to realize that you might face stern difficulties in the beginning, as the body needs time to get accustomed to new routines, especially after forty when any change is not easy. Changing lifestyles require greater effort but don’t be disheartened by this fact as nobody is a born runner and everyone experiences the awakening at different stages in their life. So what you can really do is, start your running regime with brisk walking, devote few days of beginning to walking and warm up exercise, slowly pace up towards running by increasing your stride rate. Do not try to be a hard runner, in the beginning, it will only take your muscle pain to a level that will require you to take a long rest to be back to running. The key, in the beginning, is to start running slow, let your body adapt, develop stamina in slow-paced running first and after a while when you feel that you have reached a certain level, then aim for a higher level. This will not only keep you consistent but will also increase stamina for future runs.

3. Don’t be intimidated

People usually try to calculate their fitness level seeing other’s fitness level while in fact, this does only harm to you and no good. Don’t forget running is a process and comparing yourself to others will only hinder the growth in your own journey. The one most important thing to remember is that only you can make yourself or break yourself, so it is upon you whether to get demotivated looking at others or believe in yourself and continue with all faith and perseverance. The stamina that you see in hard runners didn’t develop overnight, its the years of hard work, dedication, and discipline developed through numerous efforts.

4. Listen to your body

The biggest change that comes after reaching the age bar of forty is that the demands and needs of your body changes. What once suited you might not suit you now. So what can one do when such changes are occurring in the body? well, believe it or not, the answer to this is very simple, listen to your body. Your body talks to you through various signs, it is up to you to notice them and make changes as per them. If at times, you feel tired or a need to relax, then instead of forcing your worn out body to run, you should change your running pattern suited to the body demands.

5. Socialize to stay inspired

It is always a good idea to have a social circle of people having similar interests, apart from valuable advice, they can also inspire you during the days when your spirit is low. Socializing and joining running clubs or local running groups is always wise to keep yourself consistent even during the days because nobody stays strong all the time and a support group can be a helpful strength during those tough days.

6. Stay calm and let it heal

Running undoubtedly is a strenuous exercise and at times, even on following the right technique, one gets hurt and it is a part of the running regime. Injuries happen and so do pain, if you are a consistent runner then you cannot always escape injuries, while small injuries may not require much time and attention to heal, bigger injuries do require time and proper attention. What one shouldn’t forget is that bigger injuries should not be ignored like small ones, as after forty your body needs more time to heal. So if you get hurt instead of blaming yourself, stay calm and give it a bit rest because if not given proper care, then it may turn into a bigger injury costing you your consistency and stamina

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How Important is Sleep to Runners?

Meg DuMez / Leave a Comment / Running / November 26, 2020

When runners are trying to improve speed or endurance, the first idea that comes up is adding more miles, faster miles, harder miles. Because obviously working harder will mean better results. But being a runner, or any athlete, is more complex than just how much you sweat in a day. It also depends on the nutrition you put into your body, including a good night’s sleep. Just like when you were a kid: you need to go to bed to grow big and strong.

Several research studies have proven the various ways that sleep impacts runners (Millard, 2019). Endurance athletes who participated in a year-long study experienced significantly more injuries when they were getting less than 7 hours sleep. In another group, over 11,000 elderly women were tracked and it was found that those who consistently slept over 5 hours had better bone strength. And a group of elite athletes completed mood assessments and those with poor sleep habits were more often the same people who struggled with mood disturbances (as well as poor hygiene and general health struggles).

Sleep matters, there is no doubt about that. So, the next step is to figure out if sleep is a problem for your running.

Kuzma (2018) recommended several ways to see runners are getting enough sleep. One common idea is to track how many hours of sleep you get over the course of a few weeks. This can happen with an app, a smart watch, or at least writing down when you go to bed and when the alarm goes off. Adults need 8-9 hours sleep every night for best performance the next day.

A really fun proposal was to take one week without an alarm and just see how much you sleep. Instead of setting your alarm each day for some early morning miles, enjoy a restful morning and run later in the day. Again, see how many hours you are in bed each night and when your body is telling you to get up. Your legs, lungs, and other body parts will thank you.

There will still be nights when you will not get enough sleep. Instead of stressing about one night, focus on the week as a whole (Millard, 2020). Plan for long runs on mornings you can get extra sleep and easy runs or rest days for when you might be running short on time (pun totally intended). If every week is a struggle to get enough sleep, that might mean needing to restructure your running goals for a few months.

Other times, the focus will have to be on quality instead of quantity. If you are too tired for a morning run after a restless night, take a quick nap at lunch and get out in the evening. Or consider using the day for some cross-training through yoga, Pilates, or a more recovery-focused workout.

Overall, one bad night’s sleep will not ruin you as a runner. But a lifestyle of bad sleep will set you up for injured, sluggish, grumpy running. If you want the strength and speed of a champion, you’ll need the sleep of one too.

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How to Run – Beginner Tips to Get You Started

Prateek Mishra / 4 Comments / Running, Tips / October 6, 2020

Here you will find some beginner running tips to give you the start you need. They will provide you with enough background information to start running on a regular basis and will help you avoid the common pitfalls. You may find the running difficult at first but try to remember every runner goes through this stage as a beginner. After 3 or 4 weeks of training you will notice things starting to get easier as you become stronger and fitter, you find a rhythm to your running and soon you reach that stage when running feels more effortless.

Have a read through our beginner running tips and feel free to re-visit this page whenever you feel the need to re-cap. It might seem there is a lot to take in as a new runner but aim to take things slowly, remember there is no rush 🙂

1. Running Shoes

If you are going to run often you should buy a good pair of running shoes. The impact forces caused by regular running is the root of many injuries – so make the investment sooner rather than later. Firstly identify what type of foot arch you have as this will determine the amount of support you’ll need in a running shoe. Keep the following tips in mind as you make your selection and after you make your purchase:
• Always try both shoes.
• At the store, run up & down several times as this is the only way to experience what running will feel like while wearing those shoes.
• Keep the shoe on your foot for about 10 minutes to make sure that it remains comfortable. Make sure that nothing pinches and that you like the feel of the shoe & your stride.
• Your first run with your new shoes should be an easier run, e.g. 3-4 km will be a sufficient run to test them out.
• Keep your runs short & easy for at least first 50km spent in the shoe.
• Don’t ever wear a brand new shoe in a marathon.

2. The Walk/Run Method

The best way to start running is to follow a walk/run programme which work combining walk periods with your running. For example, you would run for 1 minute, walk for 2 minutes and repeat 8 times for your first workout. During an 8 week program you improve stamina by increasing the periods of running until you can run for 30 minutes non-stop. The walk/run method has been around for a while and ideal for the novice runner.

3. Warm Ups and Warm Downs

A perfect way to warm up for a run is a 5 minute walk. This improves flexibility and you are less likely to pull something because your muscles are already warmed up. When you finish your workout arm down by doing a 5 minute walk, don’t just stop. This helps your muscles to recover properly and reducing soreness.

4. Run On Soft Surfaces

Explore area around you for good places to run. Ideally look for soft surfaces such as dirt tracks, grass and woodland. This will largely reduce the impact running has on your body by cushioning your feet every time they hit the ground. I find the canals are a good option – the scenery is relaxing, made up of water, trees and wildlife; and the tracks are soft and very flat.

5. Cross Training

Run 3 or 4 times a week and on non-running days do some cross training. Sports like cycling, swimming and strength training are good options as they work other muscle groups to give your body more balance. Cross training reduces the chance of injury and increases your fitness in other sports, which in turn will improve your running performance.

6. How Fast To Run

Run at an easy pace, a pace which is slower than normal and one you could maintain for a long period. One of my beginner running tips for this is to do the ‘talk test.’ If you can talk in complete sentences as you run without losing your breath, you are running at easy pace.

7. Follow a running program

Enjoy running more by following a running program. It defines running and keeps you focused on any given target. Track your progress unfolding and so that you always know what you have to do each day. Often runners will get injured because they have tried to run too far, too soon and following running program will help you to avoid this.

8. Breathing

Breathe in a way which comes natural to you. Breathe deeply through mouth which is the common advice. There are different opinions about breathing through the mouth but this is one of the most efficient way to get oxygen into the body.
Note: You may feel breathless as a new runner but it is usually nothing to worry about and should pass as you become fitter. If you feel too breathless slow your pace or have a walk-break.

9. Nutrition for runners

Eating a healthy diet is a vital component to your running. Avoid eating food high in saturated fat and high calorie foods, especially processed. Eat plenty of fresh fruit and vegetables, complex carbs, lean meats, dairy products and drink sufficient water. If your diet needs a lot of adjustment introduce healthier foods one by one, don’t try to make all the changes at once.

10. Motivation

Set yourself targets to stay motivated. Your first target might be to run a mile but soon you will want to run a 5K or even 10K. The mistake beginners often make is to set a target of finishing a certain distance and fail to set another target after that; soon they feel bored, train less and eventually stop running? One of the beginner running tips is to always set yourself another target before you finish the one you are doing – keep yourself moving forward.

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Marathon Recovery Tips

Prateek Mishra / 5 Comments / Running, Tips / September 23, 2020

When you cross the finish line of a marathon, your body is a war zone—a war zone where you’ve lost most of the battles. You are walking wounded and physically exhausted. It’s no coincidence that well-organized marathons often have an army of medics manning the finish line. A lot of things happen to the body as a result of running the marathon. You become overheated, dehydrated and your muscles are severely glycogen depleted. You have to bide your time to get your body back in balance

Your one and only goal when you finish your marathon should be to get your body and health back together as soon as possible. Below advice will take you back in good health and resume your normal training schedule again in the shortest possible time.

Some general considerations for recovery from a marathon:

How age affects recovery

Any Pro athlete will tell you that as we age, we need more recovery time after a marathon. Over age 40, we need anywhere from three to four weeks of rest and/or recovery.

Gender and recovery

Women tend to take longer to recover from marathons than men do, largely because of hormonal differences. Testosterone, the dominant male sex hormone, plays a big role in muscle growth and repair, giving an advantage to males.

Sleep and recovery

The quality and amount of your sleep contribute significantly to your recovery from the marathon. Good sleep is essential for your body to repair itself mentally and physically. Get home and have a nap or at least lie down for an hour or two after your marathon, and go to bed at a consistent time for several weeks after the marathon

Some specific considerations for recovery from a marathon:

Immediate post marathon recovery

After crossing the finish line, keep moving, gradually slowing down to a walk, to allow your stressed system to attain a steady state and normalize. Stopping suddenly can cause light headedness, dizziness, and fainting if your blood pressure drops too rapidly. A slow walking cool-down of five to 10 minutes will gently ease you back to resting state and begin the repair process of removal of metabolic wastes.

Get your feet up

Much of the soreness after a marathon is due to swelling from fluids that have accumulated between the muscles, causing pressure on nerve endings near the skin. It’s always recommended to elevate your legs for a while to help ease the pain.

To massage or not?

Massage therapy is claimed to heal damaged muscle tissue, improve blood flow to the legs, relax the muscles, enhance nutrient and oxygen delivery to the muscles, and increase the removal of lactic acid.
However, the research on the recovery properties of massage therapy is disappointing. Many marathoners find that even a light massage may be too painful immediately after the marathon. Consider waiting three to seven days after the race for your massage.

Icing

You can ice your legs every few hours after the marathon to good effect—the cold deadens the nerve pain endings, reducing your pain. An added benefit is that icing slows down the blood flow to the traumatized muscles. Icing for longer than 10 minutes dilates the arteries, increasing blood flow to the legs. This pumps out the waste products and brings in nutrients and proteins to begin the repair work. A cool shower or running cold tap water over your legs is very refreshing.

Heat and cold contrast therapy

Contrast therapy is used to speed up recovery from muscle injury in physical therapy clinics. It improves blood flow to the muscles, eliminating any lactate lying around, and reduces inflammation, providing pain relief. This therapy should be started three to four days after the marathon when the major soreness has worn off. With this technique, you apply heat to your legs from a heat pack, a hot water bottle for 2 to 3 minutes and then apply ice pack for same amount of time. This cycle can be repeated 2 to 5 times.

Painkillers, Aspirin, anti-inflammatory medications?

Your quadriceps and calf muscles will be very sore after the marathon, especially when you go down stairs or a slope. Sports medicine physicians recommend that you avoid taking painkillers and nonspecific anti-inflammatory drugs (NSAIDS), despite their palliative effects. Research shows that muscle tissue repair actually takes longer if you ingest these medications. However, if you are incapacitated and in great pain, you may have no choice but to take painkillers.

Infection

You are highly susceptible to infections after a marathon, so take extra care of any blisters or bloody toenails. Remember, recovering your health is your main goal.

Stretching

There is no conclusive research showing that stretching reduces post exercise soreness and pain after marathons. In fact, sharp, intense stretching is counterproductive, flaring up inflammation in the muscle tissues. Slow, gentle stretching within your flexibility range may help temporarily reduce stiffness.

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Reasons why running is awesome

Prateek Mishra / 1 Comment / Running / July 28, 2020

Yeah, the health benefits are important, but there are so many more things that make running the coolest way to spend your free time. Here are a few of them.

THERE ARE NO SIGN-UP FEES
No monthly fees! You don’t need a fancy gym membership. Just lace up and go, that’s it. And appreciate that you simply won’t be interrupted during your run by a man grunting through squats in spandex.

YOU CAN RUN ANYWHERE
Lace up and the world is your oyster. Whether it’s your local high school track, the park, on a treadmill or even on vacation, log miles anywhere.

MAKE RUNNING YOUR “ME TIME”
Crazy commute? Cabin fever? Cramming for finals? Running is a great way to unwind, get outside, enjoy nature and find your Zen. Whether it’s catching up on your favorite podcast, listening to a new album, or enjoying some peace and quiet, running can be your escape. Just slip on those kicks and let the day’s pressures melt away.

IT MAKES YOU FEEL LIKE A SUPERHERO
Nothing causes you to desire you’ll combat the planet quite like getting out for a run, especially in the early or late hours. You’ll be taking a stand against the twin villains known as Lethargy and Laziness, and people will take notice. With every stride, your legend grows.

YOU CAN TRACK YOUR PROGRESS
Progress is addictive, which is one reason many runners log their runs. With the running Apps, you’ll track your progress and compare how different workouts cause you to feel. Use the App anytime you get on the road to log your speed, distance and mood while you run. You can even share your mid-run selfies.

YOU CAN MAKE NEW HUMAN FRIENDS…
…And spend quality time with the furry ones. Running is a great way to make new friends who all share a standard goal or inspire your current group of friends to maneuver towards a goal together. Remember, you’ll find friends to attach with using the Running App. It’s also a great way to give your dog some exercise, fun in the sun and a different type of treat.

YOU CAN EARN SOME BRAGGING RIGHTS
It’s hard to beat the sensation of setting a goal, crushing it, then letting your friends know. Even if you don’t have a physical running group, your friends can cheer you on through Facebook and inspect your post-run photos on Twitter and Instagram.

OH YEAH, AND YOU CAN MAKE IT A FUN WAY TO STAY HEALTHY
Running just two or three times a week will help you feel better than ever. And what’s even better than a healthy fun run? A dance party run. Make your workout desire an epic training montage with the Ready, Set, Go, Run playlist on Spotify. And move your pulse to an entire new rhythm. Ready to put awesome into action? Let’s move to the beat.

DO SHARE THIS WITH YOUR FRIENDS AND LET THEM KNOW WHY RUNNING IS AWESOME!

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What Are the Different Types of Runs?

Prateek Mishra / 3 Comments / Running / July 25, 2020

Much like any other sports, running has a wide range of terminology that goes right over the heads of non-runners or new runners. What does “tempo” mean? Are you sure “fartlek” is a type of run and not some kind of insult? Aren’t “base runs” and “easy runs” the same? So in order to help you we here are eight basic types of runs that are practiced by runners of all levels everywhere.

Recovery run

A recovery run is a short and easy-paced run that you do after a particularly challenging workout or race. Recovery runs are typically slow and comfortable.

Purpose: Recovery runs are done at an easy pace, often the day after a hard workout or long run. They aid in recovery by increasing blood flow to the muscles and flushing out waste products.
Intensity: Very easy, conversational pace.
Duration: Typically 20-45 minutes.

Base run

Base runs are the foundation of a runner’s training routine. They are typically moderate-paced, steady runs that help you build endurance and aerobic fitness. These runs are done at a comfortable pace and form the bulk of a runner’s weekly mileage.

Purpose: Base runs build your aerobic fitness and endurance. They are the foundation of your training.
Intensity: Moderate, comfortable pace.
Duration: Varies depending on your fitness level and training plan.

long Run

Long runs are an essential part of endurance training. These runs are done at a slower, sustainable pace but cover a longer distance than your typical runs.

Purpose: Long runs help build endurance and prepare you for longer races. They also enhance mental toughness.
Intensity: Generally slower than your normal training pace.
Duration: Increases gradually, often up to several hours depending on your training goals.

Progression run

A progression run involves gradually increasing your pace throughout the run. You start at an easy pace and finish at a faster, race-like pace.

Purpose: Progression runs start easy and gradually get faster. They help improve pacing and stamina.
Intensity: Starts slow and ends closer to race pace.
Duration: Typically 45 minutes to an hour.

Fartlek

Fartlek is a Swedish word that means “speed play.” In a fartlek run, you vary your pace throughout the workout, mixing in periods of faster running with slower recovery segments. It’s a flexible and unstructured way to work on speed and endurance.

Purpose: Fartlek means “speed play” in Swedish. These runs involve varying your pace with bursts of speed mixed with slower running to improve speed and endurance.
Intensity: Variable, based on how you feel during the run.
Duration: Can range from 30 minutes to an hour or more.

Hill repeats

Hill repeats involve running uphill at a hard effort for a short distance, then jogging or walking back down to recover before repeating the climb.

Purpose: Hill repeats involve running up a hill at a high intensity to build strength, power, and improve your ability to handle inclines.
Intensity: High intensity during the uphill portion.
Duration: Typically, you’ll do several repeats of shorter, intense hill sprints.

Tempo Run

Tempo runs are performed at a comfortably hard pace, typically at or slightly below your “threshold” pace, which is the pace at which your body can clear lactic acid as fast as it builds up.

Purpose: Tempo runs are run at a comfortably hard pace to improve your lactate threshold and race pace.
Intensity: Slightly below your 10K race pace.
Duration: Usually 20-40 minutes at tempo pace.

Intervals

Interval training consists of high-intensity efforts (usually at or near your maximum effort) followed by periods of rest or low-intensity recovery.

Purpose: Interval workouts involve alternating high-intensity efforts with rest or easy-paced intervals. They improve speed, VO2 max, and aerobic capacity.
Intensity: High intensity during work intervals, followed by recovery.
Duration: Intervals can vary in length and intensity, often ranging from 30 seconds to several minutes, with recovery periods in between.

Each type of run serves a specific purpose in a runner’s training program, helping to build different aspects of fitness and performance. Incorporating a variety of these runs into your training schedule can lead to a well-rounded and effective running regimen.

Do share your favorite one out of all the above types of runs. Also don’t forget to share this with your running buddies.

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6 Tips For Overweight Runners

Prateek Mishra / 2 Comments / Running, Tips / July 21, 2020

You will find plenty of articles telling you what kind of shoes to use, which jersey you should buy or which brand provides you with the best gears, you will find all that easily in abundance with one click, but real battle lies somewhere else, it lies in the mind. The struggle of waking up in the morning, the struggle of fighting with staring and judging eyes of others, because let’s face it, if you are an overweight runner people will at times judge you by your looks, not by how you perform on the field. So now the question is should you stop running outdoors, hide in the comfort of your room, trying only the indoor exercises where you don’t expose yourself to the ogling eyes of others. Well, no as it’s not the battle outside that you need to win but the one inside.

1. You are a runner, not fat runner, simply a ‘runner’

I believe a runner is someone who has the passion for running, irrespective of the fact that he/she is fat or thin. So kindly stop calling yourself a fat or an overweight runner because you are simply a runner. Its very important how you define yourself in your own mind, because if you treat yourself as somewhat less than others then don’t expect others to consider you any higher. So tomorrow when you wake up in the morning, getting ready for the run while tying your shoelaces or before setting your foot on the field, don’t call yourself an overweight runner, instead take pride in being a runner.

2. Every step counts

You must have heard the quote ‘Journey of thousand miles start with a single step’. I don’t know how many people believe in the power of a single small action but I have tremendous faith in every little step that takes me near to my goal. The human body is a complex mechanism affected by both physiological and psychological factors, so I understand at times it is really difficult to make your body perform at its highest level. At such times instead of completely giving up and doing completely nothing, try to at least work at a level at which you are comfortable in that present moment. Consistency is about working every single day continuously, the intensity may vary from day to day as it is completely human to be a bit out of strength at times.

3. Choose smart fitness wear to feel good

Many people choose running clothes solely on the basis of comfortability. I agree comfort is a big thing but it is not necessary that only sloppy or ill-fitted clothes can make you feel comfortable. Choose fitness wear that makes you feel comfortable and also equally smart, not in the other’s eyes but in your own eyes. The idea is that when you stand in front of mirror in the morning checking yourself just before leaving the house for run, you should not see a dull boring personality trying to hide behind those baggy clothes because human brain is lot about perception, what you perceive through vision plays a major role in developing thoughts about yourself. When you wear smart, well-fitted clothes you see hope, a room for improvement for yourself and then you long to improve yourself, even more, pushing yourself harder on the field, all because of the hope that you saw in yourself.

4. Do not seek validation from others

It is very important to understand that humans have a tendency to seek approval or validation from others. Through validation we seek a sense of approval from others, if the approval is positive then we feel our confidence soaring high but if it turns out to be something harsh or negative then we feel a sudden dip in our confidence level. My only concern is that why should your level of confidence be based on others approval or disapproval. Therefore Simply don’t judge your success rate by the others statements. You are your own hero, don’t ever let anybody else make you believe in anything else.

5. Accept your current fitness level

Often times I have seen people pursuing unrealistic goals and obviously unrealistic goals are unrealistic expectations from our own self which rarely comes true. The result of unrealistic goals is nothing more than a broken heart and a sunken feeling and all this happens because we fail to calculate and accept our current fitness level. It is very important for any individual who is trying to climb the ladder towards higher fitness level to make realistic goals and follow them diligently. Properly calculated goals with diligence and determination are bound to give you the results that you desire, but for all this, first, you need to accept your current fitness level so that calculation of further goals based on current level does not give you ambiguous results.

6. Its okay to stumble

Have you ever been in those situations where you feel that you have been doing everything right according to the plan, proper diet, bone-tiring workouts, self-control and every possible thing and then one night while watching your favorite series you end up binge eating, gorging on the full pack of Pringles of your favorite flavour, only to feel extremely guilty next day. Suddenly you start cursing yourself for not controlling your eating habits and then you feel completely derailed and disheveled. If you feel so then relax, it proves nothing more than the fact that you are a human being. No matter how vigilantly we try to walk, there are times when we stumble badly and even fall at times. It’s completely okay if that happens, although the frequency of such acts should be controlled as much possible and if it happens at times then instead of feeling completely lost, try to regain your calmness and think straight. Now that you cannot bring back what you have done, you should focus on remedial measures. What you can do is, let say you had a full pack of Pringles last night, so now in the morning you can start your day with some lemon juice in warm water then to compensate for the extra calories you had at night you can have a low-calorie breakfast accompanied with a healthy lunch later in the day with just some liquid at night in place of solid dinner and obviously plenty of water throughout the day. This way you can compensate for the calories you had last night and in a matter of a day, all those guilt-ridden feelings will be gone and you will feel that you are back to the ‘battleground’ again.

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Importance of compression socks for runners

Prateek Mishra / Leave a Comment / Running / July 12, 2020

You might have seen a lot of runners wearing compression socks either after runs or even during runs! So, what’s the deal with them and should you wear them too?

HOW DO THEY WORK?

Traditionally, compression socks were used in the medical field for bedridden/immobile patients who needed to improve their leg circulation and help prevent the formation of blood clots. They are basically a very strong, elastic sock usually worn up to the knee. They compress your veins and muscles so that blood is circulated through your legs via narrower channels. Blood then gets returned back to your heart faster, making it less likely to pool into your feet and cause swelling.

HOW WILL THEY HELP ME AS A RUNNER?

Compression socks are designed to reduce swelling, muscle soreness, and muscle fatigue experienced post-exercise. Some runners find that they don’t help them at all, and research isn’t completely in agreement on the benefits especially as it relates to wearing them while running. Many runners do find that the socks help speed up recovery post-run. We recommend trying them out to see how and if they could work for you!

WHAT SHOULD THEY FEEL LIKE?

Most brands apply graduated compression, so they are tighter around the ankle and less so around the knee making them kind of hard to put on. Since leg sizes vary, you need to find your correct size. They shouldn’t feel SO tight that they are uncomfortable but they should be tight! There are also different levels of compression ranging from 15 (lower compression) to 40 (medical grade) mmHg.

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Running With a Mask Is Hard, But Can It Improve My Performance?

Prateek Mishra / Leave a Comment / Running / May 21, 2020

Wearing a training mask to improve lung capacity has been a practice followed by elite runners, but is it fine for a recreational or an amateur runners to train with masks on?

Earlier this month, the story of a jogger ending with burst lungs after running a couple of miles with a mask on was definitely raising a doubt for those who are planning to go for a run after covering their faces, even though there is no evidence that the main cause of these deaths was the mask as no autopsies were conducted.

Wearing a face mask has become commonplace for people going outside during the pandemic, even if it causes discomfort and makes breathing difficult.

With the mask on, the flow of air through the nose is restricted and even breathing from the mouth is difficult due to the barrier and this could lead to trouble for some. So the obvious question to ask is whether it is really advisable to run with a mask on? Most experts believe that it is better not to. But if in the current scenario using masks when outdoor becomes a norm, then it is better to take some initial precautions.

When you start training for the first time with even a basic mask, the lung muscles feel additional pressure and that can tire you out very fast. So it is important to start slow.

It’s important to get fresh air, do exercise and stay safe during the pandemic, but how to do so varies between people. Even if you seem to be fit and healthy, you should make sure to avoid activities that could mess-up things. If protecting yourself ends up causing more harm than good, then it’s time to skip the leg day outside in favor of exercising indoors.

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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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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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