I’ve made those mistakes myself.

I thought running meant I could eat anything without consequence.

After a long run, I’d dive into a pizza or a bag of chips, thinking it was my reward. But soon, the crash came—sluggish runs, low energy, and even injuries starting to creep in.

Here’s the hard truth—you can’t outrun a poor diet. It took me time to figure it out, but once I did, everything clicked.

So here’s the deal: what you eat is just as important as how you run. I’m here to give you honest, real-world advice on how to fuel your runs and keep your body performing its best. No fancy trends—just simple, real foods that actually work.

What to Eat Before Your Run: Fuel Up the Right Way

When I started running, I thought a sip of water was all I needed before heading out. Huge mistake. You wouldn’t drive your car without gas, right? Same goes for your body—it needs fuel to keep going.

Fueling up before your run is key to keeping your energy high and avoiding that early fatigue. A good meal about 90 minutes before your run helps keep your energy steady. My go-to? A bowl of oatmeal with peanut butter and a banana. The oats give me slow-burning carbs, the banana gives me quick energy, and the peanut butter gives me healthy fats and protein.

Pressed for time? A quick smoothie with spinach, protein powder, and fruit works great.

What to Eat After Your Run: Refuel for Recovery

What you eat after your run is everything. After your run, your body’s starving for nutrients—what you eat can make or break your recovery. I used to skip post-run meals or grab something quick and unhealthy. I didn’t realize it at the time, but skipping post-run fuel made my recovery slower, leaving me more sore and fatigued.

I keep it simple: a turkey and avocado wrap or a smoothie with protein powder and berries. The goal? Carbs to replenish your energy and protein to rebuild your muscles. I usually go for a 3:1 ratio of carbs to protein.

Another great option? Chocolate milk—the classic post-run drink.

Try to eat within 30–60 minutes after finishing your run. This is when your muscles are craving nutrients, so don’t skip it. I made that mistake a lot in the beginning, and my recovery always took longer because of it.

What I Eat in a Day: Real Examples for Runners

Sometimes, it helps to see how real runners eat throughout the day to make it all work. Here’s what a typical day of meals looks like for me:

Breakfast:

• Scrambled eggs with spinach, a slice of whole-grain toast, and a side of fruit (usually berries or an apple).
  This gives me protein from the eggs, fiber and healthy carbs from the toast and fruit, and antioxidants from the berries.

Mid-Morning Snack:

• A handful of almonds or a Greek yogurt with honey.
  This snack helps keep my energy stable and adds a bit of protein to keep me full until lunch.

Lunch:

• A big salad with chicken, mixed greens, avocado, and olive oil. I throw in some quinoa or chickpeas for extra carbs and protein.
  This meal packs a punch with fiber, healthy fats, and lean protein to keep me fueled for the afternoon.

Afternoon Snack (Pre-Run):

• A banana and a small handful of walnuts or a slice of whole-grain bread with almond butter.
  Carbs for energy, healthy fats for sustained fuel, and protein to keep my muscles happy.

Dinner (Post-Run):

• Grilled salmon with roasted sweet potatoes and steamed broccoli.
  This meal gives me a mix of lean protein, complex carbs, and vitamins to support recovery and boost my energy for the next run.

Hydration: Don’t Forget the Water

Water is the most important thing you can give your body, and I used to totally neglect it. I’d run a race or long run, and by the end, I’d be totally wiped out. When I started focusing on staying hydrated, my performance and recovery improved dramatically. The difference was night and day.

My best advice?

Drink 8–12 ounces of water before your run to start off hydrated. During long runs, aim to drink 6–8 ounces every 10–15 minutes. After your run, replenish with water and electrolytes (I like coconut water). Keep an eye on how much you’re sweating—if you’re losing a lot, add an electrolyte drink to replace those salts.

Visual Guide: Good vs. Bad Food Choices for Runners

Good Food Choices:

• Whole grains (oats, quinoa, brown rice)
• Lean proteins (chicken, turkey, tofu)
• Healthy fats (avocados, nuts, olive oil)
• Hydrating foods (cucumbers, watermelon, coconut water)

Bad Food Choices:

• Processed sugars (sodas, candy bars)
• Deep-fried foods (fries, fried chicken)
• White bread and refined carbs (white pasta, pastries)
• Energy drinks with excessive sugar

Myths Busted: “You Can Outrun a Bad Diet”

I hate to sound like a broken record but let me say it again.

I’ve tried it all—thinking that if I just ran enough, I could eat whatever I wanted. But here’s the reality: you can’t outrun a bad diet. I learned this the hard way, running countless miles only to feel like I was spinning my wheels because of poor eating habits. The truth is, it’s all about the balance—smart training and smart fueling go hand in hand.

Quick Actionable Checklist

• Eat enough to fuel your runs – Focus on whole foods and balance.
• Follow the 90/10 rule – 90% healthy, 10% indulgence.
• Track your calorie intake – Don’t overestimate your calorie burn.
• Eat enough protein – Aim for 1-1.5 grams per pound of body weight.
• Use sports nutrition wisely – Only for long runs and intense workouts.
• Include healthy fats – Avocados, nuts, olive oil, and fish.
• Don’t skip post-run fueling – A 3:1 ratio of carbs to protein.
• Hydrate consistently – Drink 100–120 ounces of water daily.
• Be patient with results – Focus on long-term consistency.

Conclusion: Nutrition is Your Secret Weapon

Your diet plays a huge role in how well you perform, recover, and stay injury-free. Make smart, consistent choices about what you eat, hydrate well, and prioritize recovery. It’s not about perfection—it’s about finding what works for you and sticking with it.

David D.

When I crossed the finish line at the Maybank Bali Half Marathon in 2024, something clicked.

Crossing that line wasn’t just about finishing a race—it was about proving something to myself.

Before that moment, I had always thought of myself as just an average runner.

But during that race, something shifted. The goal wasn’t just to complete the distance

I was chasing a personal record (PR), something I hadn’t even allowed myself to believe was possible.

When I crossed that line, I realized I had pushed myself harder than I ever had before. I wasn’t just running to run anymore—I was racing against myself, and it felt damn good.

From that moment on, every run became a chance to improve. No longer was I just out for a jog. I was actively hunting down a better version of myself. And let me tell you, that shift wasn’t easy.

Some days, I questioned whether I had it in me. But there was no turning back. PRs weren’t just a dream—they were a goal I could reach.

Let’s get into the practical stuff.

How to Train for a PR: Why Casual Runs Won’t Get You There

Here’s the thing: you can’t hit a PR by being casual about your training. If you want to break your personal best, you have to put in the work.

I ditched the easy runs and started adding speed drills, tempo runs, and interval training into my routine.

There were days when I dreaded the idea of pushing myself that hard, but deep down, I knew I had to. It wasn’t just about running longer distances—it was about running smarter, harder, and with purpose.

And on those tough days, when I just didn’t feel like pushing, I remembered the excitement I felt crossing that finish line at the Bali Half Marathon. That kept me going.

Chasing a PR with the Long-Run Mindset

Chasing a PR isn’t just about one race. It’s about a long-term mindset. I’ve learned that the journey doesn’t end when the race is over. It’s a cycle.

It’s not just about getting that shiny new PR at one race—it’s about setting the stage for the next one and the one after that. Every run, every workout, no matter how tough, is one more step toward the next goal.

And let me tell you, the sense of accomplishment you get from reaching that goal is worth every painful mile, every struggle. On those days when my body was telling me to stop, I kept going. Because in the back of my mind, I knew that each step was getting me closer to that ultimate achievement.

Overcoming Mental Blocks – Using a PR as Motivation

Let’s be real—there were days when I didn’t want to train. I was tired. My legs were sore. And my mind?

Full of doubts. I’d ask myself, “Can I really do this? Can I really hit that PR?” But here’s the thing: that’s when the mental game kicks in. It wasn’t about the physical exhaustion—it was about battling the voices in my head telling me to quit.

On those days, I broke the run into smaller pieces, telling myself, “Just get to that next mile, then we’ll see how you feel.” Slowly, the negative thoughts faded. Sometimes, you just have to push through the mental blocks. And once I did, I felt like I could conquer anything.

How to Build a Long-Term PR Mindset

To build a long-term PR mindset, you have to accept that the process is slow. It’s not about hitting a PR every time you race—it’s about the steady progress over time.

Early on, I was obsessed with seeing instant results.

But now, I know that consistency is the key. The work you put in today will show up tomorrow, and the day after that.

Sure, the PRs feel amazing when you hit them, but it’s the process—the day-in, day-out grind—that prepares you for those moments. And it’s in those tough moments, when everything seems impossible, that you really grow.

Fueling and Recovering for PR-Focused Training

When you’re training for a PR, you need to fuel your body for performance, not aesthetics. Trust me, I’ve learned the hard way that what you put in your body matters.

I used to think skipping meals or not fueling properly would give me a quicker edge. But I was wrong. Fueling properly with the right nutrition makes all the difference.

And recovery? Just as important. Your muscles don’t grow while you’re running—they grow when you rest. And trust me, there’s no skipping rest. Skipping it only leads to burnout, and we all know how that story ends.

Managing Expectations – Dealing with Setbacks

You know what’s tough? Managing setbacks. Not every race goes as planned. There were days when my splits didn’t line up and the PR seemed out of reach.

On those days, I had to remind myself that sometimes, finishing strong was more important than hitting a new personal best. I’ve learned that setbacks aren’t failures—they’re part of the journey. E

very time you face a setback, you have the choice to let it break you, or to use it as fuel for the next race.

Mini-Guide for New Runners Chasing Their First PR

If you’re just starting out on your PR journey, here’s a few things I learned the hard way:

1. Start Small: Don’t try to shave minutes off your time right away. Start with small, realistic goals like improving your time by 30 seconds or a minute.

2. Consistency is Key: It’s not about perfection—it’s about showing up. Train regularly, and you’ll see progress.

3. Recovery Matters: Don’t skip your rest days. Your body needs time to rebuild.

4. Track Your Progress: Keep a log of your runs. Even small improvements are worth celebrating.

Celebrating the PR – The Real Achievement

When I finally hit that PR, yeah, it felt incredible.

But it wasn’t just about the time on the clock—it was about everything that led up to it. The tough training days, the sacrifices, the moments when I wanted to quit.

Those were the moments that made that PR so much sweeter. Because when you work hard for something, it’s not just the finish line that matters. It’s everything you learn along the way.

Keep Chasing Your Best Self

So, what’s next? Keep chasing those goals, keep improving, and keep striving for more. But most importantly, enjoy the ride. The true victory isn’t just about hitting a new PR—it’s about becoming a better version of yourself, one run at a time.

You know that feeling when you wake up, your legs are sore, and you look at your running shoes like they’re the last thing you want to see? I’ve been there. Just last Sunday, I was planning my long run from Sanur Beach to Kuta, then up to Renon. I was feeling a little hesitant because it was raining, and I had some aches from my 5 x 1-mile intervals on Friday.

But I got up, put on my shoes, and went for it anyway. By the time I hit the first mile, I felt way better. The first mile is always hard, but once you get through it, you’ll start to feel better.

But some days, skipping the run is the best choice. Here’s how to tell if today’s a “run day” or a “rest day” without overthinking it.

When to Skip a Run – If You’re Sick

This one’s easy to figure out. If you’re feeling like your body is fighting off a cold or if you’ve got a fever, don’t go running. I made this mistake once—ran with a 101°F fever thinking I could “sweat it out.” Spoiler: I spent the next three days in bed, binge-watching Netflix with a side of regrets.

Pro Tip: Skip It If You Have a Fever

If you have a fever, take a few days off. Trust me, one run isn’t worth it. Now, if it’s just a sniffle, and you don’t feel like you’re about to drop, some easy jogging could actually help get your blood flowing. But if you’re in full “I’m about to drop dead” mode—yeah, skip it. Take a break, hydrate, and let your body heal.

Shortness of Breath – Is Your Body Saying “No”?

If you’re huffing and puffing like you’ve just sprinted a 5K and you’ve only been running for 5 minutes, something’s off. I’ve had those runs where I felt like I couldn’t catch my breath, and it turns out, I wasn’t just out of shape. I was pushing myself too hard, or I wasn’t listening to my body.

Listen to Your Body

Listen, pushing through breathlessness can cause bigger issues. Don’t do it. If you’re gasping for air and you’re not sure why—stop—and take a break. There are times when you’re running and suddenly feel like your lungs are closing up. It could be from allergies, dehydration, or maybe you’re just going too hard for the day. Whatever the case, don’t push it. And if this happens more than once, it’s time to see a doctor.

Muscle Pain – Is It Just Soreness or a Bigger Problem?

So you’re running, and those quads? They feel like they’re about to explode. I get it. But muscle soreness is a part of the game, right? Here’s the deal: not all pain is the same.

Know the Difference: Soreness vs. Injury

If it’s that “oh yeah, I pushed hard yesterday” pain, that’s fine. But if your muscles are on fire to the point where you’re struggling to walk after, take the day off. That pain isn’t the normal soreness you feel after a workout—it’s a sign you might hurt yourself. Trust me, I’ve ignored that pain before, and it didn’t end well.

Joint Pain – A Big Warning Sign

Ah, joint pain. The one we all know too well. You know that annoying ache in your knees or ankles that pops up when you’ve been going hard for a few weeks? I used to ignore that, thinking I was just “toughing it out.” Big mistake.

Take Care of Your Joints

Your joints take longer to heal than muscles. If you’re feeling that dull ache under your knee cap or your hip joints feel like they’re made of rusted metal, take a step back. Running on sore joints will just make things worse. If it’s bad, you’re going to be out for a while—so take those extra days off and let them recover.

Chest Pain – Stop Right Away

Alright, this one’s serious. If you’re feeling chest pain while running, that’s your body screaming at you. I don’t care if you’re in the middle of a race or trying to push through a workout—stop immediately.

Call It a Day for Chest Pain

If you feel pressure in your chest, it might be a serious issue. Don’t ignore it. And don’t get me wrong, I’ve had those moments where I thought, “It’s just a weird twinge,” but you don’t want to take that risk. If chest pain comes with dizziness, shortness of breath, or nausea, call it a day, and get medical attention. Better safe than sorry.

Dizziness – Take a Break

We’ve all had it. That moment where you think you’re about to fall over mid-run. Don’t worry, you’re not alone in this. I’ve gotten dizzy a few times in my life—usually from not eating enough before a run or running when I hadn’t hydrated enough. It’s a pretty solid indicator that your body needs some TLC.

Stop and Hydrate

If you’re dizzy, stop, sit down, and drink some water. If it’s more than just feeling lightheaded, or if you’re still dizzy after resting, go get checked out. Your body knows when it’s pushing its limits, so listen to it.

Pregnancy – Listen to Your Body

Running during pregnancy is awesome if you’re used to it and feeling good. But if anything feels off—don’t risk it. Here’s the deal: growing a baby is tough—don’t push yourself too hard. Shortness of breath, dizziness, or chest pain? Not worth the risk. Always check with your doctor, just to be sure.

Injury – Take Time to Heal

Let’s be real—injuries suck. They really suck. Running through an injury is like trying to drive a car with flat tires—eventually, it’s just gonna break. If you’re seriously hurt, stop running. You’ll do more harm than good by trying to push through it.

Rest and Cross-Train

I’ve had my fair share of injuries that kept me sidelined longer than I wanted. My advice? Rest, ice, and cross-train while you heal. Trust me, you’ll come back stronger—and injury-free.

Overtraining – Know When to Rest

Now, let’s talk about the beast we all fear: overtraining. If you’re feeling burned out, your performance starts dipping, or your recovery’s taking longer than usual, that’s your body giving you a little warning flag. It’s like your car’s check engine light turning on—if you keep going, something’s gonna break.

Listen to Your Body

Overtraining isn’t just about pushing yourself too hard in a workout; it’s about not allowing recovery. Your muscles, your mind—they all need time to bounce back. And if you’re constantly tired, can’t hit your paces, or your resting heart rate is way up, it’s time to reassess. Rest isn’t weakness—it’s part of getting stronger.

The Three-Day Rule: A Simple Way to Recover

Here’s a trick I’ve learned that’s saved me more than once: the Three-Day Rule. When you’re feeling off, whether it’s a small injury, muscle fatigue, or just general exhaustion, give it three days. Not one, not five, but a solid three. That’s usually enough time to reset without derailing your training.

Pro Tip: Recover Without Losing Fitness

Trust me, I’ve gone down the “push through it” road, thinking that a few days off would make me weaker. That’s a bunch of BS. Three days is the sweet spot where your body has enough time to recover without losing all your fitness progress. If after those three days, you’re still not feeling it, then it’s time for a more serious check-in with a doctor or physio.

Overtraining Symptoms: When You’re Pushing Too Hard

Overtraining is sneaky. It doesn’t just happen overnight. It creeps in, and before you know it, you’re running on fumes. Here’s how to spot it:

• Fatigue: You’re tired all the time, and even easy runs feel tough.
• Sluggish Performance: You can’t hit your usual paces or complete workouts like you used to.
• Elevated Heart Rate: Your resting heart rate is higher than normal. Not just after a workout, but even when you’re chilling.
• Mental Exhaustion: You’re not just physically drained; mentally, you’re checked out. You’re dreading every workout, and it feels like a chore.

Final Thoughts: Train Smarter, Not Harder

At the end of the day, it’s not about how many miles you can crank out or how tough your workouts are. It’s about being smart. Adjust when you need to, back off when your body is telling you to, and rest when it’s time. Trust me, I’ve learned the hard way that taking care of yourself is the best way to make progress.

The real wins come from being consistent—showing up day in and day out, taking care of your body and mind, and knowing when to back off so you can come back stronger. It’s all about playing the long game. Don’t let pride or stubbornness keep you from reaching your potential. Know when to push, and know when to rest.

You’ve probably been there before—lacing up your shoes, trying to decide whether you should run by time or distance. It’s one of those questions I get asked all the time, whether it’s from a new runner or someone gearing up for a big race.

The truth? There’s no one perfect answer. It’s not as simple as “should I run more miles or more minutes?” It really comes down to your goals, how fit you are right now, and how your body reacts.

But here’s the good part — I’m here to help you figure it out. Stick with me, and by the end of this, you’ll know exactly which method suits you, no fluff.

Running By Time: The Smart Choice for Many

Let’s get this out of the way first: running by time is a game-changer, especially if you’re just starting out. Here’s the deal: You’re not overdoing it right off the bat.

Just starting? Perfect. Time-based runs help you build endurance at your own pace, so you avoid pushing too hard and risking injury. I’ve made this mistake myself — starting out thinking I could smash 10K, only to end up with shin splints. That’s a rookie move. You don’t need to run miles to see progress — you just need to put in the time.

It helps you keep your effort in check. Want to run 30 minutes? That’s a solid goal. Push the pace a little if you’re feeling it, but the clock’s your guide. No need to worry about how far you’re going; focus on maintaining a consistent effort. Trust me, some of my best runs were 40-minute loops, just staying in the zone.

I get it — life gets busy. We’ve all been there: juggling work, family, social life. Time-based runs let you squeeze in a workout no matter how tight your schedule is. You know that 45 minutes is all it takes — you don’t need to stress about finishing a certain number of miles. Plus, it’s easier to commit. “I’ve got 30 minutes to run” sounds way less overwhelming than “I’ve gotta get 5 miles in.”

The Downsides of Running by Time

But here’s the catch — running by time can get a little dull if you’re not mixing it up.

Lack of Motivation to Push I’ll be honest, this is where it can get boring. You’re running for time, and while that’s good for endurance, there’s less incentive to really push yourself. I remember one of my first runs: a 30-minute easy jog that left me feeling like I hadn’t done much. To really make progress, you’ve got to push yourself a bit more than just “keeping the clock ticking.” The good news is, you’ll get there.

Running By Distance: Perfect for Racing and Pacing

So, you’re aiming for a new race PR, huh? Distance-based training might be your best friend here.

Ideal for Speed and Race Prep When you’re racing — whether it’s a 5K or a marathon — running by distance is the way to go. Here’s why: you’ve gotta get used to the idea of covering a specific distance. That means figuring out how much energy you’ve got for each mile, and learning how to pace yourself.

Trust me, every race I’ve done was all about figuring out how to pace my miles. You’ve got to nail down that pace, and the best way to do it is by running for distance. Think 10×400 meters, each at race pace, or 3×1-mile intervals to get your body used to the effort.

Pacing & Strategy Proper pacing? Yeah, it’s a whole art form. I’ve messed up pacing in a race more times than I care to admit. But when you train by distance, it forces you to learn how to run a consistent pace. It’s all about getting that pacing dialed in for race day.

Here’s a little runner’s secret for you. When you’re hitting mileage goals, you’re also tracking how many miles your shoes have seen. Running by distance helps you know exactly when it’s time to toss those kicks and get a new pair. Take it from me — this way, you’ll save your feet from a lot of discomfort (and maybe even prevent injuries).

The Downsides of Running by Distance

The flip side? You can get too competitive with yourself.

You Might Push Too Hard Yeah, this happens. I’ve had days when I pushed a little too far just to hit the right mileage. Overdoing it when you’re not feeling great is a recipe for burnout, or worse, injury. That’s why it’s crucial to listen to your body. Don’t be a hero — adjust your plan if the weather’s terrible or the course is too hilly. Sometimes, running by time gives you that flexibility.

Mixing Both for Peak Performance

Look, here’s the secret: don’t pick one or the other — use both time and distance to your advantage. They each have their role.

• Time-based runs: Perfect for recovery, endurance building, and staying injury-free.
• Distance-based runs: Key for race prep, pacing, and strength-building.

Here’s how you use both:

• Start with time-based runs to build a strong base.
• As you get stronger, introduce distance to work on your race pace.
• Keep your recovery runs short and time-based — no need to overdo it when your legs are tired.
• Use distance when training for a specific race — those intervals are going to feel a whole lot better when you’re used to running real miles.

I’ve coached hundreds of runners, and those who combine both methods always see the best results. One method helps you build a foundation, and the other sharpens your skills. Mix them right, and you’ve got a winning formula.

Conclusion

So, there you have it. Whether you’re just starting out or gearing up for a race, time and distance both have their place in your training routine. Start with time-based runs if you’re building that base, then bring in distance as you level up. But don’t forget to mix it up. Keep your training smart, consistent, and balanced — that’s how you avoid injury and get faster.

And remember — every single mile, every single minute, is part of the process. You’ve got this. Keep moving, keep improving, and stay in the game.

I’ll never forget my first treadmill.
It was sitting in the corner of a dusty garage, half-buried under old gym bags. The owner barely used it, but for me, it became the start of hundreds of miles of winter training. It wasn’t perfect, but it got the job done — and taught me a lesson I’ve shared with dozens of runners since:
A treadmill is only as good as the miles you put on it.

Whether you’re buying brand new or scoring a secondhand deal, the goal stays the same: find a machine that fits your needs without draining your wallet or your patience.

In this guide, I’ll break down what really matters when choosing between used and new treadmills — based on what I’ve seen work (and not work) for real runners over the past decade.
Let’s get to it.

Why Getting The Right Treadmill Actually Matters

A treadmill isn’t just another thing sitting in your living room gathering dust.
Pick the right one, and it’s a total game-changer:
• You’ll run no matter the weather, time of day, or mood.
• You’ll build fitness from couch to 5K… and beyond.
• You’ll lose weight (if that’s your mission).
• You’ll train for races without dodging cars, potholes, or loose dogs.

Here’s the truth most fitness blogs won’t share:
In the long run, a good treadmill saves you from wasting money on gym memberships you’ll stop using.
Trust me, I’ve made that mistake—wasting money on a ‘fancy’ gym I never used.
And what about pace control?
Set your pace, and it stays locked in—no interruptions.
No traffic lights, no wind slowing you down, and no excuses.
If you’re really into making progress, this is a must.
But here’s the thing: Not all treadmills are made for actual runners.
Some treadmills look awesome online, but then break down quicker than you can say ‘pizza.’
Let’s go for a reliable workhorse, not something that will break down at the first sign of trouble.

Step One: Know Your Space (Before You Dream Big)

Reality check: Where is this beast going?
Treadmills take up space.
And make sure there’s enough room so you’re not running into your coffee table.
Measure your space—twice.
If you’re tight on room, folding models exist — but measure both unfolded AND folded dimensions.
Just because it’s foldable doesn’t mean it’ll fit anywhere.

Picture yourself trying to clean around it. Opening the closet. Running hard without shoulder-checking a bookshelf.
If it feels cramped, rethink.
And hey — if you live in a shoebox apartment?
Walking pads exist.
They slide under desks or beds, perfect for casual walking days.
But if you’re training for anything serious? Skip the pad. Get a real treadmill.

One of my friends tried to cram a treadmill into his tiny apartment.
He ended up climbing over it to reach the bathroom. Every. Single. Day.
Take it from him, don’t make that mistake.

Step Two: Set a Real Budget (Without Selling a Kidney)

Here’s the unfiltered truth: Treadmills aren’t cheap.
But you don’t need to rob a bank either — you just need to know where your money’s going.
Budget Breakdown for Real Runners:
• Under $600 ➔ Decent for walking. Jogging? Sketchy. Running? Forget it.
• $600–$1000 ➔ Some hidden gems for walkers and casual joggers — especially during big sales.
• $1000–$1500 ➔ Solid sweet spot. Durable motors, good cushioning, incline options. A real runner’s entry point.
• $1500–$2500 ➔ Great features, tougher frames, better electronics. Households with multiple runners? Look here.
• $2500+ ➔ Luxury zone. Daily runners, marathoners, tech lovers, this is your playground.

Runner confession:
I once tried to marathon-train on a $400 treadmill.
By week five, it sounded like a dying jet engine… and then literally caught fire during intervals.
Never again.

Budget Survival Tips:
• Check for 0% financing offers if you’re serious but strapped.
• Hunt for deals around Memorial Day, July 4th, Black Friday, and New Year’s resolution season.

Manual vs Motorized Treadmills: Real Talk (Runner to Runner)

Alright, here’s the no-B.S. breakdown nobody else will tell you:
Manual treadmills sound cool in theory — you power the belt yourself, Rocky-style, no electricity needed.
In reality?
It feels like dragging your feet through quicksand while wearing a weighted vest.
Fantastic workout, sure… but if you’re planning real runs, real workouts, or real mileage?
You’ll be swearing under your breath before you hit mile two.
Motorized treadmills, on the other hand?
Push a button, hit your pace, climb the hills, hammer intervals.
These are the ones you want if you’re serious about anything beyond casual walking.

Match the Treadmill to Your Running Style (or Suffer Later)

Buying a treadmill without matching it to your style is like running a marathon in flip-flops.
Technically doable… but you’re gonna regret it real fast.
Here’s the crash course:
🏃‍♂️ Walkers:
You’ll want a machine with a 2.0+ CHP motor, nice handrails, and good deck cushioning.
Smooth, easy, nothing fancy — just sturdy.

🏃‍♂️ Joggers:
Shooting for casual runs and steady miles?
Look for 2.5+ CHP, a top speed of at least 8 MPH, and some decent shock absorption so your knees don’t file a complaint.

🏃‍♂️ Serious Runners:
Marathoners, sprinters, pain-chasers:
You need 3.0+ CHP, a top speed of 12 MPH, a wide and long belt (especially if you’re over 6 feet tall), and easy-to-reach speed/incline buttons for those gut-check interval days.

Hidden durability tip:
Always check the maximum user weight — even if you’re a lean machine.
300+ lbs capacity usually means sturdier frames, tougher belts, and motors that don’t wave the white flag at mile 9.
Bonus material geek-out:
Steel frames = springier, quieter, built to take a pounding.
Aluminum frames? Lighter, but harsher underfoot.
If you’re going long, go steel.

Don’t Ignore the Deck and Belt (Your Knees Are Begging You)

Let’s talk decks and belts — the unsung heroes of treadmill survival.
If you’re tall (over 6 feet)?
You’ll need a minimum 54″ deck length if you actually want to stretch out and stride.
Belt quality matters too.
Two-ply belts = smoother ride, quieter sessions, and a treadmill that won’t sound like it’s dying every time you pick up the pace.

Shocking but true:
A good deck can slash the pounding on your joints by 30–40%.
That’s the difference between finishing your run smiling… or booking a standing appointment with your chiropractor.
Roller reality check:
Bigger rollers (2.0″ and up) mean smoother belt movement, less wear and tear, and way fewer “oh crap, the belt’s slipping again” moments.

Bonus Features: Nice to Have (But Don’t Let Them Scam You)

Look — bonus features are like dessert.
Fun to have, but not the main course.
Stuff worth eyeballing:
• Built-in programs (hill repeats, intervals, Netflix guilt distractions)
• Big fancy screens (cool, but don’t overpay unless you’re really gonna use it)
• Bluetooth and App Sync (Garmin Connect, Peloton, Zwift — if you’re a numbers nerd)
• Tablet holders (essential for zoning out with trash TV during long runs)
• Fans (spoiler: 90% of built-in fans blow about as hard as a tired Labrador)
• Heart-rate monitoring if you’re into training by zones
• Customizable outdoor course programming (simulate racecourses or brutal hill repeats indoors — love/hate relationship guaranteed)

Warranty = Your Secret Weapon

Before you hand over your card, check the fine print:
✅ Lifetime warranty on the frame
✅ Lifetime on the motor
✅ 5+ years on electronics
✅ 2+ years on labor
Anything less? Walk away.
Bonus Tip:
If you can swing a treadmill with a light commercial warranty, do it.
They’re built to take punishment — not just Sunday strolls.

Try Before You Buy (Or Regret It Later)

If you’re buying local?
Put the thing through its paces:
• Run for at least 10 minutes (not just a 30-second jog)
• Test the incline and speed buttons (they should react fast, no weird lags)
• Listen for suspicious clunks, screeches, or “is this thing gonna explode?” noises
• Shake it a little — it should feel rock-solid, not like a carnival ride

Buying online?
Deep dive into runner reviews and forums.
Skip the sponsored Amazon raves.
And unless you secretly enjoy throwing out your back?
Pay for white glove delivery.
Moving a 300+ pound treadmill up the stairs solo = instant regret.

Final Miles: You’re Ready to Choose

Alright, champ — you made it.
Now you’re armed with the truth, not marketing fluff.
You know how to dodge the duds, spot the beasts, and pick the machine that fits your grind.
No more treadmills that turn into coat racks.
No more buyer’s remorse.
Final bit of runner wisdom:
“The best treadmill isn’t the fanciest one. It’s the one you’ll actually use.”
Now get out there — indoors or out — and keep chasing those miles.
Catch you on the run. 🏃‍♂️
-David

You ever head out for a long run, feeling like today’s the day — smooth pace, fresh legs — only to spend half the damn time punching your belt back down because it’s riding up your ribs like it’s trying to choke you out?
Yeah. I get that.
One time, my so-called “no bounce” running belt bounced so much I almost launched it into a dumpster behind the third water station.
Halfway through the Batur 30K trail race. In front of a crowd. And the look of fury on my face – unmatched.
Honestly, might’ve been my best athletic move of the day. Moral of the story? Not all running belts are made the same.

Why You Probably Need a Belt
If you’re running for more than 30 minutes or planning to race, you need a place to stash your stuff that isn’t your sweaty hand or that sad, floppy side pocket in your shorts. Holding your phone, keys, gels, and emergency “please come pick me up” money while you run? It’ll drive you crazy. And possibly turn into a yard sale mid-stride if you’re lucky. A good belt means smooth runs and no distractions. No bouncing gear, no sweaty phone disasters, and no awkward chafing in places you don’t want to explain to your doctor.

What the Heck Is a Running Belt, Anyway?
Think of Batman’s utility belt — but with sweat, dehydration, and less cool factor. A good running belt sits low across your hips (not your waist — you’re not Grandpa shuffling around the mall). It hugs your body like a teammate who actually wants you to PR and lets you carry what you need without throwing off your stride. There’s two major types: Some are barely-there minimalists — lightweight enough you forget they exist. Others are full-on hydration tanks — built for trail beasts and long-haul warriors.

How to Choose a Belt That Doesn’t Make You Hate Running
Alright, here’s the honest truth you really need to hear. Fit is everything. If the belt doesn’t fit right, it’s torture in stretchy form. The right belt does three things: It sits low across your hips, hugs you snug like a teammate, and stays put when you sprint. If the belt is sliding, bouncing, or causing you to question your life choices mid-run, it’s not the right one. Measure your hips, not your waist, and pick a belt with an adjustable buckle.

2. Silicone Grippers: Your Unsung Heroes
You know that weird sticky strip hiding inside some belts? The one that feels a little creepy at first, like a clingy second date? Yeah. That’s your MVP. No grippers = belt climbs your torso like a terrified squirrel halfway through your long run. Good grippers = belt stays put like it’s glued to you. First time you wear a gripper belt? It’ll feel weird. But after a couple miles, you’ll realize it hasn’t budged once.

Hydration — Don’t Be a Camel, Man
You can’t outrun dehydration. If you’re out there longer than 45 minutes, you better have a plan. Otherwise, you’re basically slow-roasting yourself in sneakers. Real-world hydration belt setups: One bottle for short runs, two bottles for half marathons, and bladder systems for marathons and trails. Soft flasks mold better, bounce less, and ride smooth — like a good running buddy. Hard bottles, however, bounce around and cause mid-run water battles.

Light Is Right — Unless You Like Suffering
Golden Rule: Light belt = fast, happy, bouncing-back runner. Heavy belt = sore, slouchy, cramping disaster by mile 9. Go for the lightest belt that still carries your must-haves. If you feel like you’re smuggling bowling balls around your hips, you picked wrong. Trust me, that extra two pounds feels like twenty once your legs start writing angry letters to your brain at mile 10.

Fabric Matters (Way More Than You Think)
True story: I thought I scored a sweet $10 deal on a belt at a sketchy outlet mall. Neoprene-ish, looked pretty legit. By mile 6 in 90°F heat? It turned into a medieval sweat sponge glued to my waist. Pretty sure medieval prisoners had it better. Neoprene is fine for cold-weather runs, but for humid conditions, elastic blends are better. Ripstop Nylon is the most durable, tough enough for trails and bad decisions.

Size the Pouch to Your Life (and Your Bad Decisions)
Got a phone bigger than your head? Rolling with four gels, two house keys, and a lucky pebble from a trail run? Yeah. You’re not alone. Whatever you’re hauling, make sure it fits without exploding like a piñata mid-run. Test-load your belt before race day. Trying to cram a giant phone into a toddler-sized pouch while 2,000 other runners shove past you? That’s how you panic and drop your gear.

Gender-Specific Fits Are Kinda a Thing
Most belts are labeled “unisex,” which translates to “It’ll fit everyone awkwardly unless you pick smart.” Women’s belts tend to be narrower, and men’s belts are straighter across the hips. Try it on and trust your gut. Comfort always beats marketing. If it fits better, it’s yours. If it doesn’t, walk away like you just ghosted a bad first date. The tag doesn’t know your body. You do.

Extras That Are Actually Worth Paying For
Marketing loves slapping extra features on belts like sprinkles on a sad gas station donut. Some extras are junk. Some are worth it. Reflective strips are a must for safety, race bib toggles save you from stabbing yourself, and separate waterproof pockets protect your phone. Bright colors? They might not be scientifically proven, but neon feels faster. Choose extras that make your run easier, not just cute on Instagram.

Care and Feeding: Belt Survival 101
Want your belt to last longer than a TikTok trend? Hand rinse it after sweaty runs and air dry flat. Don’t put it in the dryer. Check your stretch bands every few months. If it feels floppy and sad, it’s time to upgrade. Little TLC goes a long way. Your gear carries you — at least you can do is return the favor.

The Bottom Line: Pick Smart, Run Happy
Running already beats the hell outta your body. Your gear shouldn’t join the fight against you. Pick a belt that fits snugly without cutting off your air supply, doesn’t bounce, carries what you need, and feels light. Everything else? Style, color, extra pockets — that’s just extra frosting on your marathon cake. You earned it.

🎯 Bonus Mini FAQ (Because You’ll Wonder Eventually)
Q: Do running belts cause chafing?
Only if they fit wrong or are made out of junk fabric. Stretchy + breathable = happy skin and fewer awkward conversations later.
Q: Can belts replace hydration vests?
For runs under 2 hours? Absolutely. Long-haul death marches? Bring backup gear unless you like playing dehydration roulette.
Q: How much water should I carry in a belt?
500ml if you’re cruising under 90 minutes. 1L if you’re grinding longer or it’s hotter than Satan’s armpit out there.
Q: Can I wear my belt higher if I’m short-torsoed?
Hell yes. Comfort rules over “rules” every damn time.

Coach’s Brutally Honest Top 5 Running Belts
Look — I’ve mangled enough belt choices to save you some future swearing. Here’s the no-filter list of belts I’d actually tell a buddy to buy over beers after a long run.

1. Naked Running Band ($55)
Best for: Minimalists who want to carry everything but still feel naked.
Real talk: I was super skeptical at first. A belt that’s basically a stretchy tube? Thought it would flop everywhere.
But this thing hugs you like a jealous ex — once it’s on, it’s not going anywhere.
Ran my first real long trail run with it and forgot it was even there… until I pulled out 3 gels, a phone, and a crumpled granola bar like some running magician.
Heads up: No zippers. If that freaks you out, move along. If you like sleek and stupid-simple, welcome to the cult.

2. Nathan Zipster Max ($40)
Best for: Carrying phone, keys, and snacks without feeling like you’re wearing a fanny pack from 1993.
True story: This was my first-ever running belt. Bought it at a gear expo because the guy said “zero bounce” and I was young enough to believe marketing.
Honestly? It delivered.
It’s got that perfect “not too tight, not saggy” flex that stays put even when you jam a giant phone and a wad of gummies in it. Plus — it saved my ass on a rainy 10K when my phone stayed bone dry inside the water-resistant pocket.
Downside: After about a year of abuse, mine got a little floppy. But honestly? For the price, it’s still a freaking workhorse.

3. Ultimate Direction Race Belt ($55)
Best for: Staying hydrated without looking like you’re wearing a water balloon around your waist.
Runner confession: Hard bottles are a pain in the ass sometimes. This belt nails it by giving you soft flask space that actually locks in without sloshing around.
Quick grab, quick stash. No wrestling matches with your gear mid-run.
The Velcro front? Bonus points for no dangly straps slapping your gut like a dead fish.

4. UltrAspire Fitted Race Belt 2.0 ($33)
Best for: Budget-conscious runners who still want real-deal performance.
Real deal: This belt is like that dependable friend who never bails but also never tries to be cooler than they are.
It’s not flashy. It’s not Instagram famous.
It’s just a simple, flexible, reliable belt that does its damn job for cheap.
Pro tip: Don’t overload it. It shines best when you’re packing just the essentials — not a mobile aid station.

5. Nathan Peak Hydration Waist Pack ($40)
Best for: Half marathoners, trail junkies, and chronic heavy sweaters.
Battle-tested tip: If you know you’re gonna need legit water access — like more than a few sips — this belt slaps.
Carries a good hard-sided bottle right at your lower back without bouncing like a jackrabbit.
Yeah, it’s bulkier than a minimalist belt. But if dehydration ever sucker-punched you mid-run (been there, bonked that), you’ll love having your bottle locked and loaded.

🛠️ How to Pick Your Poison
• Want to forget you’re even wearing a belt? ➔ Naked Running Band.
• Need bombproof storage for your phone, keys, and shame? ➔ Nathan Zipster Max.
• Planning mid-run water battles? ➔ Ultimate Direction Race Belt.
• Tight budget but still want a warrior? ➔ UltrAspire Fitted 2.0.
• Training long or dying in the heat? ➔ Nathan Peak Hydration.

Belt Choice By Race Distance

• 👉 Bonus: “If you’re out longer than 90 minutes, plan your hydration like your race depends on it — because it does.”

📋 Final Tough Love Tip
👉 Test your belt loaded and sweaty — not dry and empty standing in your living room.
The first 10 steps of a real run will expose a bad belt faster than a bad Tinder date.

Tl;Dr

Alright, listen up, runner—let’s talk hats.

I know what you’re thinking: “Really? A whole article about hats?” But stick with me. A good running hat is like that reliable training buddy who’s always there—blocking the sun, keeping the sweat out of your eyes, and just making your run a bit easier. And trust me, you’re going to want one for those brutal summer days or those rainy morning miles.

Now, there are so many options out there, but you don’t want to waste your cash on a hat that doesn’t fit or falls apart after one run. So let’s break it down. I’m going to give it to you straight—no fluff, just real talk.

Why You Need A Running Hat

First things first—running hats are more than just a fashion statement. Sure, they look cool, but they actually have a job to do. I’ve been caught in downpours where I was drenched and blinded by rain, but my trusty hat kept the water out of my eyes so I could see the road (or at least not trip over a pothole). And when the sun is blasting you like an oven? That hat is your best defense against overheating.

Plus, if you hate how your sunglasses bounce around, a hat’s a two-for-one deal—protecting your eyes and keeping your head cool.

Pick The Right Fit (Because Size DOES Matter)

I get it—some of you’ve tried the “one size fits most” hats, but if you’ve got a big head or a lot of hair, you’ll need something adjustable. Measure your head, check those size guides, and make sure it fits snugly. The last thing you need is your hat flying off mid-run. Trust me, I’ve been there, and it’s not a good look.

Ventilation Is Key (We’re All Sweating)

You’re gonna sweat, no doubt about it. Long runs in the heat? Forget it. That’s why you need a hat with ventilation—think mesh panels or something that lets air flow through. You don’t want a sweat bath on your head—believe me, it’s brutal. The best hats let the sweat escape, so you’re not running around with a wet towel on your head.

Bonus tip: If it’s scorching, give a visor a shot. Less hat, more breeze, still protecting your eyes.

Reflective Features—Stay Visible, Stay Alive

If you’re one of those early birds or night owls, visibility is key. You don’t need to go full Christmas tree, but a little reflection goes a long way. You want everyone—drivers, cyclists, and other runners—to see you coming from a mile away.

Sweat-Wicking—Because No One Wants a Face Full of Sweat

Let’s get real for a second. Sweat dripping down into your eyes sucks. It’s like having a personal rainstorm in your face. A solid running hat has a sweatband to catch that sweat before it messes up your run. If you’ve ever had to squint your way through a run because your eyes are stinging from sweat, you know exactly what I’m talking about.

The Bill: Don’t Underestimate It

You definitely need protection from the sun. A good brim blocks that harsh sunlight from your face. Look for a 3-inch brim, or even better, a bendable one you can adjust for maximum sun protection. Don’t let your face get fried because you’re too cool to care about the little things. Trust me, that sunburn is a painful lesson.

Weather: Be Prepared for Anything

Weather can change fast, and a solid running hat will help you stay ready. Hot day? Grab a lightweight cap with breathable fabric. Cold? Choose something that gives warmth without making you feel like you’re wearing a wool hat. Running hats should keep you comfortable in all conditions, so choose wisely.

The Price Tag—Are You Paying for the Brand or the Hat?

Here’s the lowdown. Yes, Nike, Adidas, and Under Armour make some solid hats, but you don’t have to waste your paycheck on one. They’ll set you back anywhere from $20 to $50, and while they’re great quality, you can find similar options for less if you shop around. Hit up a sports warehouse, or keep your eyes peeled for deals around Black Friday or holiday sales. Heck, if you’re into vintage, you might even find a gem at a thrift store.

My Two Cents on Aesthetic

I know this isn’t a fashion show, but let’s be honest, we all care about looking decent while we run. Pick a hat that suits your body and style. If you’re on the shorter side, avoid a huge, wide-brimmed hat that’ll make you look like you belong in a circus. Find a balance between function and look, and you’ll be good to go.

Top Running Hats: What Works (and What Doesn’t)

I reached out to a bunch of runners—trail lovers, road warriors, even some ultrarunners—and we really put these hats to the test.

Also being a runner mysellf, I’ve experiemented with a bunch of hats and let’s stay I know a thing or two about them. I’m talking about hats that work—through sweat, sun, rain, and everything in between. Here’s the rundown on some of the top picks:

If these hats didn’t pass the real-world test, they didn’t make the cut. No fluff, just the facts. The hats I’m recommending here have been tested by runners who know what it takes to keep you comfortable, dry, and safe while you hit the pavement or trail.

1. Janji AFO Hyperlight Cap

Price: $38
Best For: Lightweight sun protection and packability

Pros:

• Super Light: Weighs only 29 grams, making it practically invisible when you wear it.
• Packable: It scrunches down into nothing, so it’s perfect for packing into your running vest or bag when you don’t need it.
• Breathable: The material is super breathable and dries quickly—ideal for hot runs.
• Eco-Friendly: Made from 88% recycled polyester, so you can feel good about your purchase.

Cons:

• Limited Color Options: If you’re someone who loves a splash of color, you’re limited here.
• Not the Best for Wind: It’s so light that, on windy days, you might feel like you need to adjust it constantly.

Why It Stands Out: If you’re running in the heat or want a hat that won’t weigh you down, this is your go-to. It’s perfect for stashing in your bag when the sun’s blazing and then tossing on when you need some shade.

2. Ciele Athletics ALZCap SC

Price: $50
Best For: Sun protection with style

Pros:

• UPF 40 Protection: This cap’s got you covered when it comes to sun protection—no more worrying about sunburn on your scalp.
• Quick-Drying: Made with Coolmatic mesh material, it dries fast, which is a lifesaver on those sweaty runs.
• Packable and Stylish: You can fold it up and stuff it in a bag, and the soft curve of the brim makes it a little more stylish than your typical running hat.

Cons:

• Pricey: At $50, it’s definitely on the higher end. Not everyone wants to drop that much on a running hat.
• Not Ideal for Heavy Rain: While it’s great for sun and sweat, it doesn’t hold up as well in the rain, so it’s not your go-to in downpours.

Why It Stands Out: This one’s perfect for those who want a mix of performance and style. It’s comfortable, breathable, and looks good—whether you’re running or just wearing it around town.

3. Patagonia Duckbill Trucker Hat

Price: $39
Best For: Versatile, breathable, and durable

Pros:

• Breathable: The mesh back makes it super breathable, so it won’t get soggy even on the hottest runs.
• Durable: The nylon-foam blend on the front is tough, and the hat can withstand a lot of wear and tear.
• Water-Repellent: Great for those surprise rain showers on trail runs, as it dries quickly and doesn’t soak through.
• Versatile: Not just a running hat—this is perfect for hiking, biking, or any other outdoor activity.

Cons:

• Limited Sun Protection: The mesh back offers ventilation but doesn’t provide as much sun protection for the top of your head. If you’ve got thin hair, you might need something else for full coverage.
• Brim Can Curl: After packing it up for a while, the brim might lose its shape and start curling. Just something to keep in mind if you’re stuffing it into a pack.

Why It Stands Out: This hat is a workhorse—it’s comfortable, breathable, and durable, making it perfect for anyone who spends a lot of time outdoors. It’s great for those who want a performance hat that doubles as an all-around outdoor cap.

4. On Lightweight Cap

Price: $45
Best For: Speedwork and high-intensity runs

Pros:

• Lightweight and Breathable: This cap feels like you’re barely wearing anything at all, with laser-cut ventilation holes that help keep the sweat off your face.
• Quick-Drying: The sweatband is soft and does a great job of absorbing moisture without feeling bulky.
• Adjustable Fit: It’s easy to adjust to get a perfect fit, and the brim is just the right size to block the sun without getting in your way.

Cons:

• Price: Again, this one’s not cheap. At $45, you’re paying for the quality and performance.
• Sweatband Texture: Some runners have found the texture of the sweatband to be a bit abrasive, especially if you’re wearing it for long periods.

Why It Stands Out: If you’re doing high-intensity runs or need a lightweight hat for speedwork, the On Lightweight Cap is perfect. It’s breathable, quick-drying, and designed to keep you comfortable when you’re pushing the pace.

Bottom Line: Just Buy the Right Hat

At the end of the day, your hat should do one thing—make your run easier. That’s it. It should protect you from the sun, keep you cool, and keep sweat out of your eyes. If it’s too tight, too loose, or just uncomfortable, toss it. Don’t let some overpriced piece of gear mess up your stride.

And hey, if it looks cool too? Bonus.

Got any running hat horror stories? Drop ’em in the comments—I’d love to hear ‘em. And remember, keep running strong!

We’ve all been there—ignoring our shoes just one too many times, only to regret it later. Believe me, I’ve done this way more times than I’d like to admit.
A couple of weeks ago, I was trail running up Batur Mountain, just like any other day. But that day? It was pouring rain, and the trail turned into a giant mud pit. My shoes were covered in so much mud, they could’ve been mistaken for clay sculptures.
The next day, I went to grab them for another run—and let’s just say, they could’ve been their own hazard zone. They were a total wreck, and the smell? Let’s just say it wasn’t anything I’d want to breathe in. I had to take them to a shoe repair guy to save them from the damage I caused.
Don’t let this happen to you. Let me show you how easy it is to clean your shoes and keep them lasting longer.

Why Shoe Care is About More Than Looks
Clean shoes don’t just look good—they help you run better and feel more comfortable. Ever run in shoes full of mud? You’re basically asking for a slip and fall.
I ignored cleaning my shoes after a race, thinking they’d be okay, but trust me, they weren’t. By mile 5, I felt like I was running on a beach. All that dirt wore down the soles, and I could feel my grip slipping.
Taking care of your shoes now can save you headaches later.

The Comfort Factor: Clean Shoes = Happy Feet
Running in shoes that feel like they’re falling apart? Worst feeling ever. But dirty shoes mess with how they feel, too. Sweat and dirt build up, and next thing you know, your shoes are uncomfortable.
I learned this the hard way. I once went on a long run with shoes that needed cleaning, and by mile 10, I had blisters in spots I didn’t even know were possible.
Clean shoes? They keep your feet happy and blister-free, mile after mile.

How Often Should You Clean Your Shoes?
How often you clean your shoes depends on how much you run and the conditions you run in. If you’re running often, try cleaning them every couple of weeks. After a muddy trail run or a rainy race, clean them ASAP.
Pro Tip: I’ve skipped cleaning my shoes too often, and every time, it bites me back.

What You’ll Need for the Job
Let’s make this easy. Here’s what you need to clean your shoes the easy way:
• Mesh laundry bag (for the laces)
• Heavy-duty detergent (athletic shoe cleaner is key)
• Baking soda (for those stinky insoles)
• Scrub brush (old toothbrush works great)
• White tissue paper or towels (to help dry and keep shape)
• Bucket of warm water (avoid hot water, it can damage the shoes)

Gear List for Cleaning Like a Pro
Get the right tools, and you’ll see how much easier it is:
• Soft Bristle Brush: Perfect for scrubbing the uppers without damaging the fabric. Think of it as your shoe’s gentle massage therapist.
• Firm Bristle Brush: For those outsoles that’ve been caked with mud, grit, and who knows what else. This is the heavy-hitter you need to get into the nooks and crannies.
• Dirt Pick: Ever have a rock stuck deep in your shoe tread, and it feels like it’s going to be there forever? Grab a toothpick or a specialized dirt pick to get those tiny stones out.
• Washing Soda: This stuff is like a secret weapon for shoe cleaning. When you mix it with warm water, it works wonders for breaking down dirt, stains, and that post-run funk.
• Mesh Laundry Bag: If you’re putting laces and insoles through the wash, do yourself a favor and toss them in a mesh laundry bag. You’ll avoid the tangling mess and save your gear from any unnecessary damage.
Invest in these basics, and you’ll be cleaning like a pro.

Step-by-Step: How to Clean Your Running Shoes
Forget the washing machine. I’ve been there, and it’s not worth it. Here’s how to do it by hand, the right way.

1. Remove Insoles and Laces
   First thing’s first: take out the laces and insoles. This is the most basic step, but it makes a huge difference. Don’t let dirt hide in places you can’t reach. An old toothbrush works great for getting into the eyelets and cleaning out dirt.
2. Use the Right Detergent
   When I first started cleaning my shoes, I used regular laundry detergent. Bad move. It’ll wear down the fabric and the glue that holds the shoes together. Get a cleaner specifically made for running shoes, like Nikwax Tech Wash or Sport Shoe Wash. These are designed to be gentle on the materials while still getting the job done.
3. Scrub the Insoles
   Your insoles can get pretty funky if you don’t clean them. Scrub them gently with soapy water and a brush. Don’t soak them—they’re made of foam, and soaking them could ruin their shape. Once cleaned, let them air dry.
4. Wash the Shoes
   Fill a bucket with warm water (not hot!) and add your detergent. Let the shoes soak for a while, then scrub the soles and uppers with a sponge. For any tough spots or stubborn mud, use the toothbrush to get into the nooks and crannies.
5. Dry the Shoes Properly
   Don’t even think about throwing them in the dryer. The heat will melt the glue and shrink the materials. Instead, stuff your shoes with tissue paper or towels to absorb moisture and help keep their shape. Let them dry in a cool, dry place—away from direct sunlight.

Soaking Method: Deep Clean That Funk
Sometimes, regular cleaning just won’t cut it. For those shoes that have seen a little too much action—whether it’s mud, sweat, or a mix of both—it’s time for a deep clean. Here’s a pro tip: if you’ve got shoes that need some serious TLC, it’s time to soak them.
Mix up a hydrogen peroxide, washing soda, and detergent solution. Here’s the breakdown:
• 1/2 cup hydrogen peroxide (this stuff’s a miracle worker)
• 1/2 cup washing soda
• 2 tablespoons laundry detergent
Dump your shoes into a bucket or sink with this mixture and let them soak for at least an hour. If they’re really grimy, you can leave them soaking for up to 8 hours—this gives the grime time to break down. After soaking, give them a good scrub with a stiff brush to get those tough stains out. Rinse them well, and don’t forget to air dry. This deep-cleaning method will leave your shoes looking fresh and feeling like new, so you can hit the ground running—without the stank or stubborn stains.

Shoe Material Care: Don’t Forget About Gore-Tex® and Others
Now, if you’re rocking shoes with special materials—like Gore-Tex®—you’ve got to show them some extra TLC. Gore-Tex® is great for keeping water out, but it needs to be treated carefully to maintain its performance. Regular soap and harsh detergents? Nope, that can break down the water-resistant membrane.
Instead, grab a specialized shoe cleaner that’s designed for high-tech materials. A gentle clean will keep your shoes’ water resistance intact, and you won’t end up with soggy feet halfway through a run. Trust me, I’ve learned the hard way!

Drying Tips: Patience Is Key
Listen up: drying your shoes the wrong way is a rookie move. I get it—you want them ready for your next run ASAP, but no direct heat. Don’t toss them in the dryer or leave them by the heater. That intense heat will mess with the glue, shrink the fabric, and warp the shape.
What you want to do is air dry them in a mild-temperature spot. Stuff the shoes with some paper towels or newspaper to help absorb the moisture and keep the shape intact. Let them dry naturally—this isn’t a race. If you’re really in a pinch, using a fan can speed things up, but let’s be honest—giving your shoes time to dry properly will help them last longer. Patience, my friend.

I hate to state the obvious, but running shoes are built to last—for a while. Eventually, even your best pair is going to hit the wall. Whether you’ve logged 400 miles or just went hard on the trails, those shoes are going to wear out. But instead of chucking them into the trash (or worse, letting them rot in a landfill), how about giving them a second life?

I’ve thrown out more worn-out shoes than I care to admit. But a few years ago, I realized—why waste them when you could recycle, repurpose, or donate those old kicks? It’s a game-changer. So let’s dive into some ways to put those old shoes to use, because they still have plenty of life left in ‘em.

1. Find A Cobbler (Yes, You Can Fix ‘Em)
Alright, I know what you’re thinking—“Are you telling me to repair my old running shoes?!” Yep, that’s exactly what I’m telling you. Not every worn-out pair of shoes is worth repairing, but a good cobbler can work magic on minor fixes. Loose stitching, cracked soles, or worn-out eyelets? A cobbler can give them a few more miles.

The Fix:

• Look for a cobbler who specializes in athletic footwear. Some even do custom soles and repairs.
• Consider turning those runners into casual shoes. They might not be fast anymore, but they’ll still get you to the store.

2. Donate Your Old Running Shoes (Give ‘Em A New Home)
Just because your shoes are “done” for you doesn’t mean they’re done for the world. There are tons of people out there who need shoes more than you need your old pair. In fact, running shoes can do a lot of good, even when they’re no longer race-ready.

The Fix:

• Clean your shoes before donating. It’s the right thing to do, and they’ll go to a good cause.
• Consider programs like Soles4Souls, Sneakers4Funds, and One World Running. They’ll ensure your shoes are put to good use.

3. Repurpose Your Running Shoes for New Tasks
Alright, don’t roll your eyes at me. I know what you’re thinking: “Repurpose my running shoes? What, am I going to start wearing them to the grocery store?” But hear me out—if they’re done for running, they’re not done for everything else.

The Fix:

• Use old shoes for yard work, DIY projects, or even as your new “muddy shoe” for hiking.
• When the cushioning’s toast, they still work great for tasks where comfort isn’t as critical.

4. Find A Local Shoe Recycling Program (Save The Planet)
Okay, now we’re talking. If your shoes are really past the point of no return, it’s time to recycle them. Sure, recycling shoes isn’t as easy as tossing plastic bottles in a bin, but some programs are set up to break down your old shoes and repurpose the materials.

The Fix:

• Check out Nike’s Reuse-A-Shoe program or Teracycle for shoe recycling.
• Just make sure you’re aware that some programs (like Teracycle) may require a small fee to send in your shoes.

Recycling and Donating: Giving Your Shoes a Real Purpose
Local shoe stores like Runners Need have teamed up with recycling programs. They’ve got bins set up in stores where you can drop off your old kicks. Here’s the kicker—they don’t just throw them away. They get sorted, cleaned up, and either recycled into something useful or given to people who really need them.

If you’re looking to do something with shoes that still have some life left, don’t just throw them away. One World Running and Share Your Soles are organizations that’ll take those gently used shoes and get them to people who need them the most—runners in underdeveloped countries who don’t have access to good footwear.

Quick Actionable Checklist: What to Do With Your Old Running Shoes

• Fix ‘Em: Take them to a cobbler for minor repairs. If they’ve got life left in them, fix it.
• Donate ‘Em: Find a charity like Soles4Souls and give your shoes to someone in need.
• Repurpose ‘Em: Use them for dirty work around the house or in the yard. You’d be surprised how useful old shoes can be.
• Recycle ‘Em: Look for recycling programs like Nike’s Reuse-A-Shoe and keep them out of landfills.

Conclusion: Don’t Just Toss ‘Em—Give Your Shoes A Second Life
Listen, it’s easy to toss your shoes in the trash and forget about them. But trust me, there’s so much more you can do with your old pair. Whether you’re donating them, recycling them, or using them for your next muddy project, don’t let them end up in a landfill. Give them a second life, and you’ll feel better about your miles—and the planet.

Every mile builds the runner you’re becoming—and every shoe you recycle keeps the world a little cleaner.
David D.

Ever tried to push through a race with heartburn?
Not fun at all.
But hey, if you’ve been dealing with acid reflux while running, you’re not alone. I’ve had my share of gut-wrenching moments. (And no, I’m not talking about the miles. I mean actual gut problems.)
Here’s the deal: heartburn during a run can suck the life out of you. You’re trying to hit that pace, feeling good, and suddenly—BOOM—your stomach turns on you. That burning sensation in your chest, the regurgitation, the sudden halt in your stride because your body’s saying “Nope.” So, what’s the fix?
In this post, I’m going to show you how to prevent and treat heartburn while running—without giving up your favorite sport. By the end, you’ll know how to run hard without worrying about heartburn making you slow down.

What is Acid Reflux (and Why Does It Happen While Running)?

Heartburn is just a fancy term for that gnawing, fiery sensation that happens when stomach acid finds its way up into your esophagus. And no, it’s not a heart attack. But it sure feels like one when you’re in the middle of a run, right?
This whole acid reflux thing usually happens when the valve that keeps stomach acid where it belongs gets a little too relaxed. Running, with all its bouncing and core engagement, can be like an all-you-can-eat buffet for that pesky acid, pushing it right up where it shouldn’t be.

What’s Going On Inside Your Body When You Run and Get Heartburn?

When you’re running, especially those high-impact strides, the last thing your digestive system wants is a workout. The muscles in your stomach that usually keep acid down are like, “Nah, I’m good,” and let that acid sneak up into your throat. Add some jostling and you’ve got a recipe for disaster. Plus, if you’re still trying to digest food while running, you’re basically asking for trouble.

Why Does Running Make Heartburn Worse?

Here’s the kicker: running messes with digestion. You’re getting that blood flow to your muscles and away from your stomach, which is already working overtime to process whatever you ate. Running also messes with your body’s position—especially when you’re hunched over or breathing hard—and all that can make the acid climb higher than it should. It’s like your stomach’s trying to escape your body and make its way up to your chest. Not exactly ideal, right?

How to Treat Heartburn While Running—Because Who Has Time to Stop?

First off, if you feel the burn creeping in, try not to panic. I know, easy for me to say, right? But seriously, don’t stop running unless you have to. You don’t need to call it quits just yet. Instead, slow down, take deep breaths, and maybe try running at a less intense pace. Keep some water on hand too, not too much though, or you’ll just slosh it around. I always tell my clients—hydrate smart, not dumb.

The Real Trick: Prevention

So, how do you stop heartburn before it even starts? First, let’s talk food. You’ve gotta lay off the Four C’s—Citrus, Caffeine, Carbonated drinks, and Chocolate—before you run. Seriously, these are the big troublemakers. And, if you’ve had a heavy meal, don’t even think about lacing up right after. Give your stomach some time to settle before you hit the pavement. A light snack 30-60 minutes before your run should do the trick, but nothing too heavy.

Eat the Right Stuff

Now, I know we all love a good post-run snack (or pre-run, whatever). But if you’re serious about avoiding heartburn, eat something that’s not going to trigger the acid factory in your stomach. A banana with peanut butter? Perfect. A small bowl of whole-grain cereal? Solid. Avoid the heavy, greasy stuff that will just sit in your stomach like a rock. Keep it light, and your stomach will thank you.

Time It Right

Listen, if you’re planning on running, give your stomach time to digest your meal. That means no heavy meals 2-3 hours before a run. And don’t try to run on an empty stomach either—because guess what? That’s going to make your acid reflux way worse. So, balance it out, find what works for you, and stick with it.

Hydration is Key—But Don’t Go Overboard

Now, I’m not saying you should run a marathon with a dry throat. Drink water, but don’t overdo it. Too much water in your stomach before you run is just as bad as eating a huge meal. Aim for just enough to stay hydrated without feeling like you’re carrying a water balloon in your stomach.

Loose Clothes, Please

Compression gear has its place, but if you’re prone to acid reflux, tight clothes around your stomach are the last thing you need. You want freedom for your gut to digest properly without getting squished. Opt for loose-fitting gear that won’t make you feel like you’re wrapped in a tight plastic bag. Your stomach (and your running) will thank you.

Medications—When You Need Them

Alright, let’s get real. Sometimes, it’s not about mindset or timing—it’s about a little chemical help. Antacids. If you’ve ever popped a Tums before a race, you know what I’m talking about. Sometimes, you just need to give your stomach some relief so you can get through the run without feeling like you’ve swallowed a lava lamp. I’ve had my share of times where Tums were my best friend before heading out. They’re quick, easy, and don’t take long to kick in. Gaviscon, though? That stuff’s a game-changer if you want a bit more of a buffer between you and the pain. I used to keep a bottle in my bag for long races. Nothing beats that moment when you feel the burn creeping up, pop a little, and bam—relief.

But don’t go relying on them every run, okay? They’re for emergencies. If you find yourself popping Tums before every long run or race, you might want to talk to a doc about long-term solutions—because, spoiler alert, you don’t want to live on Tums.

Do Not Stop Running

Heartburn sucks. It really does. But do NOT let it stop you from hitting your goals. Just because you get heartburn during a run doesn’t mean you need to stop running altogether. Remember, exercise helps reduce GERD symptoms in the long run, so don’t give up on your fitness just because of a little acid. Stick with it, adjust your routine, and keep moving forward.

Final Thoughts

Heartburn while running isn’t the end of the world, but it can sure feel like it. Just like any injury or setback, you’ve got to learn how to work with it, not against it. If you’re smart about what you eat, when you eat, and how you run, you can keep that heartburn at bay. Don’t let it take you down.

So, next time heartburn tries to crash your run, take a deep breath, adjust your game plan, and get back at it. You’ve got this.
Keep running strong,
David D.