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.

Alright, let’s get one thing straight right off the bat: as a runner, what you eat matters just as much as how far you run!
Believe me, I’ve been there, and it wasn’t pretty. You can run all day, but if your diet’s off, you’re just wasting energy.
You can’t outrun a bad diet, and if you’re serious about your running goals, your nutrition needs to be on point.
I’ve messed up plenty along the way, trust me. But honestly? Those screw-ups were exactly what I needed to learn.

1. Not Eating Enough—Big Mistake
When I started running, I thought skipping meals would help me lose weight faster. Huge mistake. Cutting calories too much was like running a marathon with a broken leg—you’re not going anywhere.
Your body’s just not going to cooperate. You need fuel to run, recover, and crush your next workout. Not eating enough? You’re asking for a performance crash.
The Fix: Eat to power up your runs, not to beat yourself down. Looking to shed some pounds? A 500-calorie deficit works, but don’t starve yourself. Men: 1800 calories. Women: 1500. But it’s all about your training intensity—so listen to your body. When you’re pushing hard in training, don’t skip meals. Your body’s gonna need that fuel.

2. Eating Whatever You Want—You Can’t Outrun That Crap
We’ve all been there. Trust me, I’ve done it too. Thinking you can eat anything just because you ran? That’s a recipe for disaster.
The Fix: Here’s a simple rule: 90% clean, 10% fun. Stick to healthy food 90% of the time, and let yourself indulge once in a while. You’re human, not a robot. A little indulgence is okay, but don’t make it a habit. Use a GPS watch to track your calories burned, so you’re not guessing.

3. Skimping on Protein—Massive Mistake
I used to think protein was only for bodybuilders. Boy, was I wrong. As a runner, protein is a must for muscle repair, recovery, and keeping you full.
Skipping protein is like running in shoes that don’t fit—you’re just asking for trouble.
The Fix: Aim for 1 to 1.5 grams of protein per pound of body weight. Your muscles need it. Get your protein from lean meats, fish, eggs, yogurt, and nuts. These are your best friends.

4. Overdoing the Sports Nutrition—Don’t Fall for the Hype
I get it, sports drinks and gels are easy—but don’t rely on them too much. They’re not the best choice for everyday fuel.
Sports nutrition is for performance, not for snacking all day long.
The Fix: Use sports nutrition for longer runs—anything over an hour. For shorter runs, stick to real food. Whole foods like veggies, lean protein, and fruit should be your foundation.

5. Running Away From Fats—You Need ‘Em
I know, I know. Fats get a bad rap. But here’s the deal: your body needs healthy fats to function properly. Fats help you absorb essential nutrients, regulate hunger, and keep your heart healthy. Skipping them entirely is like trying to build a house without a foundation—it just won’t work.
The Fix: Make healthy fats a regular part of your diet. Avocados, fish, nuts, olive oil—these should be your go-to sources. Avoid the processed stuff—trans fats are your enemy. Aim for 20–25% of your daily calories to come from fat. Your body will thank you.

6. Ignoring Post-run Fueling—Big Mistake
This is one mistake I didn’t realize I was making for years. I’d finish a run, be starving, and reach for whatever was around—usually junk. That was a disaster for recovery.
The Fix: Plan ahead. Have a post-run meal or snack ready to go. You need carbs to refuel and protein to rebuild muscle. A 3:1 or 4:1 ratio of carbs to protein works well for most runners. If solid food doesn’t sit well with you after a run, try a smoothie or chocolate milk—it’s simple, tasty, and it works.

7. Not Drinking Enough Water—It’s a Game Changer
You know this one. We all do it—forget to drink enough water. But dehydration will totally wreck your run, leaving you sluggish and weak. When you’re well-hydrated, you’ll run smoother, feel better, and recover faster.
The Fix: Drink up. Aim for 100 to 120 ounces of water per day. And don’t forget to hydrate before and during your run—8 to 12 ounces of water before you head out, and 6 to 8 ounces every 15 minutes while running. If you lose weight during your run, make sure to drink 16 ounces of water for every pound lost.

8. Rushing Results—Rome Wasn’t Built in a Day
This is where I see a lot of runners mess up. They expect big results too quickly. But nutrition is about long-term consistency, not quick fixes.
The Fix: Start with the basics. Focus on getting a balanced diet, staying hydrated, and fueling right post-run. Make small, consistent changes. Don’t rush the process. It’s a marathon, not a sprint. And remember: progress takes time.

9. Skipping Breakfast—Don’t Do It
I used to skip breakfast, thinking I could just fuel up before my run. Big mistake. Breakfast is critical for kickstarting your metabolism and getting the energy you need for your run.
The Fix: Eat a balanced breakfast with carbs, protein, and healthy fats. Think oats with fruit and nuts, or a smoothie with protein and greens. Fueling properly in the morning will set you up for success in your runs and your day.

Wrapping It Up
Alright, there you have it—nine diet mistakes I’ve made (and learned from) that you definitely don’t need to repeat. Nutrition is a huge part of running success, and it’s something you need to get right. If you fix these mistakes and keep at it, you’ll see huge improvements.
Take it one step at a time, and don’t be too hard on yourself when things don’t go perfectly. You’ve got this.
Stay strong, stay smart, and keep running.

Do you run and consistently seek methods to boost your athletic performance?

A crucial factor that runners usually ignore is negatively affecting their athletic development. The aspect affecting your running performance is not related to your footwear or training regimen nor your overall diet plan.

It’s your vitamin intake.

Runners require specific vitamins that most people fail to consider. Proper nutrient intake determines whether you feel energized during runs or recover quickly between workouts.

• Feeling energized during your runs
• Recovering faster between workouts
• Avoiding common running injuries

But here’s the problem:

Most runners remain unaware of the essential vitamins their bodies require to achieve peak performance. This guide exists to show you which vitamins you need to maintain good health while running.

Let’s jump in!

What You’ll Discover

1. Why Runners Need Different Vitamin Levels
2. The Key Vitamins Every Runner Should Focus On
3. Warning Signs of Vitamin Deficiencies in Runners
4. How to Optimize Your Vitamin Intake Naturally

Why Runners Need Different Vitamin Levels

Running causes your body to experience unique stress levels that non-runners don’t normally encounter. Your foot striking the pavement generates tiny muscle injuries every time which require repair.

The impact you experience during running creates damage which serves to enhance your muscle strength. To rebuild properly your body depends on having access to the appropriate foundational elements.

Research from the American Journal of Clinical Nutrition shows that 40% of endurance athletes in the United States suffer from inadequate vitamin D levels which may lead to serious muscle recovery and performance issues.

Think about it:

When you put in intense training without feeding your body essential nutrients it needs to recover you’re attempting to construct a building with inadequate materials. Your body will exert maximum effort but your outcomes will not meet your expectations.

Active people find that daily vitamins from GEM provide essential nutrients that traditional multivitamins fail to deliver.

Elite athletes gain their edge not only through training but also through superior body recovery and adaptation abilities between workouts compared to recreational runners. Adequate levels of vitamins significantly influence the recovery process.

The Key Vitamins Every Runner Should Focus On

Different vitamins impact running performance in diverse ways so they should not be considered equivalent. These vitamins have essential functions which directly affect your energy levels, endurance abilities and recovery capacity.

Vitamin D: The Runner’s Best Friend

Runners need vitamin D more than any other vitamin but many athletes lack sufficient levels of this essential nutrient.

Here’s why vitamin D matters so much:

• Vitamin D helps your body to absorb calcium which strengthens your bones.
• Reduces inflammation after hard workouts
• Improves muscle function and strength
• Vitamin D enhances immune system function which becomes vital during high-volume training programs.

The problem? Vitamin D production relies mostly on sun exposure but many runners choose training times during morning or evening when sunlight is weaker. Plus, sunscreen (which you should wear!) blocks vitamin D production.

B Vitamins: Your Energy Production Powerhouse

B vitamins play a vital role in energy metabolism because they transform your food into energy your body can use. Runners need B vitamins (especially B1, B2, niacin, and B12) because they play an essential role in their performance.

Scientists at the Linus Pauling Institute discovered that 10% of US adults have a deficiency in at least one B vitamin which leads to fatigue and decreases athletic performance.

When B vitamin levels drop your body experiences these effects:

• Your energy production becomes less efficient
• You fatigue more quickly during runs
• Your recovery between workouts suffers
• Mental focus and motivation decline

Magnesium: The Recovery Mineral

According to data from the National Institutes of Health (NIH) 48% of Americans fail to consume sufficient magnesium through their food which plays a crucial role in both muscle contractions and runner recovery processes.

A deficiency in magnesium can lead to various negative effects on your body.

• Muscle cramps during or after runs
• Delayed recovery between workouts
• Increased fatigue and weakness
• Poor sleep quality (which impacts recovery)

Antioxidant Vitamins: Your Recovery Accelerators

Running creates oxidative stress in your body. Running creates oxidative stress which is a normal response but your body requires antioxidants to neutralize the resulting damage.

Antioxidant vitamins C and E help protect your body by reducing muscle soreness after workouts and speeding up recovery between training sessions.

• Reduce muscle soreness after tough workouts
• Speed up recovery between training sessions
• Support immune function during heavy training
• Protect cells from excessive damage

Research cited by Runner’s World indicates that runners could benefit from increased antioxidant intake to aid both recovery and immune system support.

Warning Signs of Vitamin Deficiencies in Runners

Your body operates intelligently because it alerts you when there’s an issue. The key lies in understanding how to interpret these signals instead of ignoring them.

These indicators signal potential vitamin deficiencies in your body:

Unusual fatigue: Your normal easy running pace feels difficult because you might have low levels of iron, B vitamins, or vitamin D.

Frequent injuries: Breaking down more often than usual? A lack of vitamin D and calcium leads to weaker bones and insufficient vitamin C disrupts collagen production.

Slow recovery: Persistent soreness after a workout that is not typically challenging indicates your body may lack essential recovery nutrients.

Frequent illness: Catching every cold that goes around? Immune function requires essential nutrients such as vitamins D and C together with zinc.

The frightening thing about these symptoms is their gradual onset which leads to severe stages before you even realize they exist. Maintaining appropriate vitamin levels through proactive measures is essential because of their importance to overall health.

How to Optimize Your Vitamin Intake Naturally

After identifying the essential vitamins for runners you’ll need to learn the best methods to increase their intake within your body.

Taking a multivitamin can be your only action for the day. Whole foods provide superior nutritional absorption compared to pills.

Food First, Supplements Second

Runners should prioritize nutrient-rich foods that naturally contain the vitamins essential for their performance.

For Vitamin D:

• Fatty fish like salmon and mackerel
• Egg yolks (especially from pasture-raised chickens)
• Mushrooms exposed to UV light
• Fortified foods like some dairy products

For B Vitamins:

• Lean meats and poultry
• Fish and eggs
• Whole grains
• Leafy greens

For Magnesium:

• Dark leafy greens
• Nuts and seeds
• Whole grains
• Dark chocolate

For Antioxidants:

• Brightly colored fruits and vegetables contain the most antioxidants.
• Berries are especially powerful
• Nuts and seeds
• Dark chocolate (yes, really!)

A healthy diet requires including a range of various colored fruits and vegetables. Different phytonutrients and antioxidants that your body requires can be identified by their colors.

Smart Supplementation Strategies

Many runners discover advantages through specific supplementation despite maintaining an optimal diet. Here’s how to supplement intelligently:

1. Get tested first: Consult with your doctor to get your levels checked before beginning any supplement regimen. Getting your levels checked by a doctor helps you avoid unnecessary supplementation.

2. Focus on quality: Not all supplements are created equal. Choose reputable supplement brands that have received third-party testing.

3. Timing matters: The absorption of certain vitamins improves when consumed alongside specific foods. To maximize absorption of fat-soluble vitamins (A, D, E, K), take them with meals that include healthy fats.

Running Toward Better Health

Let’s make this simple and actionable. Here’s what every runner should do:

1. Track your diet: During one week track all your food intake to determine your vitamin consumption levels.

2. Get tested: Request a full vitamin panel from your doctor if you experience fatigue.

3. Make targeted food changes: Alter your diet to incorporate more foods packed with the vitamins you need according to your health assessment results.

4. Consider smart supplementation: Consult a sports nutritionist to create a supplementation plan if food alone fails to meet your nutritional requirements.

Following these steps will not only enhance your running performance but also boost your energy levels and improve your mood and general well-being.

The elite runners you look up to follow a different training approach while simultaneously ensuring their bodies receive essential nutrients to adapt to their workouts. Now you can do the same.

Small regular modifications to your dietary habits will lead to significant health advancements over time. Consistent practice matters more than perfect performance in your training program.

Begin your journey today by assessing how much vitamins you consume on average. Your future PR is waiting!

The 7 Most Common Workout Mistakes & How To avoid Them

I know how it feels—you’re putting in the effort, but it still doesn’t seem to click. You’re out there logging miles, hitting the gym for strength training, and pushing yourself to the limit.

Then, you check your times or look in the mirror and wonder, “What’s going wrong here?” It’s frustrating when that happens. I’ve been in your shoes before. But sometimes, it’s not about working harder—it’s about spotting and fixing the little mistakes holding you back.

And trust me, these mistakes aren’t just happening in the gym—they could be affecting your running too.

Cross-training, lifting weights, and strengthening those muscles are key for runners, but making these mistakes can limit your results. So, let’s dive in, call out those pesky workout traps, and get you back on track to seeing the results you deserve.

1. Doing Cardio Before Lifting
   Here’s the truth: doing cardio before lifting is a mistake you want to avoid. If you’re like me (or that one friend who’s obsessed with cardio), you probably hop on the treadmill first, thinking you’re setting yourself up for success. But by the time you’re ready to lift, your muscles are already worn out, and your form is off. I used to do this all the time, and let me tell you, it was a disaster. Ever tried doing a heavy squat when your legs feel like spaghetti? Yeah, not fun.
2. Static Stretching Before a Workout
   Static stretching is great—just not before your workout. I know you want to stretch before lifting, but static stretches are like asking a lazy dog to race—it’s not going to work. Instead, try dynamic stretches—think leg swings, butt kicks, high knees—stuff that gets your blood flowing and muscles ready. You’ll feel so much better when your muscles aren’t stiff and unresponsive during your sets.
3. Ignoring Weaknesses
   Ignoring weak spots in your training is like pretending a flat tire isn’t a problem. Yeah, you might keep going, but it’s not going to take you as far as you think. For me, it was always my core that I neglected. I hit a wall that could’ve been avoided. Think about it—what parts of your training are you avoiding? Work on those weak areas, and you’ll notice big improvements. Don’t just pump the chest and legs and skip the rest. Balanced training is where it’s at.
4. Ignoring Recovery
   Recovery isn’t a bonus, it’s essential. Don’t skip it. I know—rest days are boring. You’re itching to get back in the gym, but trust me, if you don’t let your body recover, you’re looking at burnout or, worse, injury. Think of your body like a car—you wouldn’t drive it without an oil change, right? Your body needs time to rebuild itself stronger after each hard session. Don’t skip your rest days. And no, sitting on the couch watching Netflix doesn’t count as recovery.
5. Unrealistic Expectations
   The truth is: you won’t see major changes overnight, and that’s okay. I’ve had clients come to me saying they want to drop 20 pounds in two weeks. And while I love their enthusiasm, I also know they’re setting themselves up for failure. Fitness is a journey, not a race. Focus on steady progress. I once had a guy come to me, dead set on running a sub-4 marathon after only three months of training. Spoiler alert: he didn’t hit that goal, but he ran a solid 4:30 without any injuries—that’s progress. Don’t rush things. Set small, achievable goals and crush them one by one.
6. Not Having a Plan
   Ever walked into the gym, unsure of what you’re doing next? Been there. If you don’t have a plan, you’re just wasting time. Aimless wandering will get you nowhere fast. Create a plan before each workout. Decide what muscles you’re focusing on, what weight you’re lifting, and how many sets and reps you’re doing. With a plan, you’ll have direction, focus, and those gains will come much faster.
7. Bad Form
   This one’s a killer. I’ve seen it a million times: people lifting heavy with terrible form. It’s like trying to build a house with a wobbly foundation. All you’re doing is asking for trouble. And trust me, you’ll regret it when you can’t walk after your squat session. I was once doing deadlifts with terrible form—back arched, knees bent weirdly—guess what? I ended up with a serious back issue that sidelined me for a month. Learn from me: don’t skip mastering your form. Start light, focus on your posture, and perfect it before you add weight. Your body will thank you in the long run.

Quick Poll:
Which workout mistake have you made the most? Hit me up in the comments or DM me—let’s talk about how you’re fixing it!

Wrap-Up:
Remember, fitness is a marathon, not a sprint. Don’t expect overnight changes. Avoid these mistakes, take your time, and respect your body, and you’ll see those gains. Stick to it. Every run, every lift, every rep—it’s all part of building the stronger version of you.

Let me tell you about the first time I tried trail running. I thought I was all set—just grabbed my regular running shoes and figured I could handle anything.

But nope, I was wrong. As soon as I stepped onto the rocky trail, I started slipping all over the place.

It was like I was starring in some reality show, “Runner vs. Trail”—and spoiler alert: the trail was definitely winning.

My shoes, which I thought would be fine, were useless on those rocks. My feet kept sliding, my ankles kept rolling, and my knees scraped against the ground more times than I can count.

It didn’t take long to realize road shoes just don’t cut it on the trails. I learned the hard way that having the right shoes makes all the difference.

Now, let me show you why trail shoes are a must for your safety, comfort, and performance.

Why Road Shoes Won’t Cut It on the Trails

Look, I get it. You’ve been putting in the miles on the road, and those shoes have served you well. But as soon as you hit a trail with rocks, mud, and tree roots, you’re gonna need something different. Trail shoes are like a tough pair of boots for your feet—strong, protective, and designed to grip that uneven ground.

Out on the trail, you’re dealing with all kinds of unpredictable stuff—rocks, tree roots, and mud that can throw you off balance. What works on the road won’t give you the grip or stability you need to stay safe. That’s where trail shoes come in. They’ve got these deep lugs on the soles to keep you from slipping and sliding like you’re on ice. It’s like your feet get superhero traction—without the cape.

Why Road Shoes Won’t Cut It on the Trails

Picture this: you’re running on a nice, smooth road—anything goes. But throw in rocks, mud, and all that unpredictable terrain, and your road shoes are basically useless. You need shoes that give you more than just protection from the rain. You need something with serious grip, stability, and support to protect your feet from the wild.

Here’s a funny story: a couple of weeks ago, I slipped on a muddy patch while trail running and thought I was auditioning for a “falling” commercial. I hit the ground fast, but luckily, my shoes had enough grip to stop me from completely wiping out. You don’t want that, trust me.

So, What Should You Look for in a Trail Shoe?

Alright, let’s dive into it. The right trail shoe is like your best running buddy on the trails, and you need to know what to look for.

1. The Terrain Matters
   The first thing you’ve gotta do is figure out what kind of trail you’ll be running. Are you on soft, park paths? Go for shoes with a flexible midsole. Muddy swamps? You’ll need shoes with aggressive lugs that won’t get stuck. And rocky, gnarly trails? Go for shoes with stiffer outsoles to protect your feet better.

I’ve been there—once hit a trail without thinking, and found myself stuck in knee-deep mud. I couldn’t move, couldn’t run. I felt like a kid stuck in a sandpit. Lesson learned: pick the right shoe for the right terrain.

2. Grip is King
   Grip is the MVP of trail shoes. You need deep lugs to handle wet rocks, slippery leaves, or whatever the trail throws at you. Without that, you might as well be running in socks. And trust me, no one wants to do that—especially when there’s a steep downhill coming up.

Here’s a pro tip: Think of your shoes as mini grappling hooks. The deeper the lugs, the more control you’ll have, especially in muddy conditions. You’ll be thanking your shoes when you’re charging through rough spots.

3. Comfort for Those Long Hauls
   Long trail runs? You need more than just traction. Cushioning matters, but it’s all about balance. Too soft, and your feet feel like they’re sinking into marshmallows. Too hard, and every rock feels like a punch to the bottom of your foot. The key is finding shoes with enough support for long runs without overdoing it.

Choosing the Right Shoes for the Right Terrain

Here’s where the magic happens: matching your shoe to the trail. If you’re hitting easy dirt paths, you don’t need the heavy-duty lugs made for muddy climbs. But if you’re headed for a rocky, gnarly trail, you’ll want shoes with deeper lugs and a stiff sole. Trust me, your feet will thank you when you’re bounding over rocks like a pro.

A Quick Tip: Don’t Let the Wrong Shoe Slow You Down

One thing I learned the hard way: never underestimate how important a good fit is. I once had a pair of shoes that felt great in the store, but on the trail, my toes were squashed and my heel kept slipping. That’s a recipe for blisters, and nobody wants that. Make sure your shoes are snug but not too tight—wiggle room in the toe box and a secure fit around the heel.

Light Trail Shoes – The Road Runner’s Best Friend

For those easy gravel paths or trails that won’t make you feel like you’re fighting for your life, light trail shoes are the way to go. They’re like a cross between a road shoe and a trail shoe. They’re light, they’ve got just enough tread to keep you from slipping, and they’re not overbuilt for tough terrain. Perfect for well-maintained trails or park loops.

Here’s the kicker: If you think your road shoes will work on a dirt trail—think again. You’ll end up tripping over a tiny pebble, face-planting like a rookie, and regretting your choice of shoes. Light trail shoes are your go-between, ready for those dirt trails without feeling too heavy.

Rugged Trail Shoes – For When the Trails Are Out to Get You

If you’re thinking of running through rocks, roots, or a mess of mud and branches, it’s time for rugged trail shoes. These guys are built for the tough stuff. You get more protection, better grip, and stability that says, “Bring it on, nature.” The treads are deeper, there’s more cushion, and they’ve got tougher uppers. You’ll feel like you’re wearing a tank for your feet.

I learned the hard way—when I first ventured into the mountains with my road shoes, stepping on rocks the size of small cars. My feet were bruised, my ankles were shot, and I almost called it quits. Rookie mistake. Rugged trail shoes would’ve saved me the pain.

Lug Depth & Grip – Getting Serious About Mud and Technical Trails

The lugs on your shoes? Huge deal. Those chunky bits that dig into the ground? They make all the difference, especially for muddy or technical trails. Ever tried running through knee-deep mud with road shoes? It’s not pretty. You’ll slip, slide, and feel like you’re running in slow motion. That’s where deep lugs come in.

Here’s how it breaks down:

• For Muddy Trails: Look for deep lugs—5mm or more. Those big ones dig into the mud, giving you traction so you don’t slip around. Shoes like the Salomon Speedcross 6 are perfect for this. Those deep lugs will keep you moving, even in the muddiest conditions.
• For Rocky, Technical Trails: You still need grip, but you don’t want to feel like you’re wearing clown shoes. For these, a mid-depth lug works best—around 3-5mm. This gives you enough traction to handle rocks without tripping over roots. The Saucony Peregrine 15 has just the right balance—aggressive enough for technical terrain but not so gnarly you feel clumsy.

Off-Trail Shoes – For the Mad Scientists of Trail Running

If you’re not just sticking to trails but venturing off the beaten path—dodging rocks, jumping streams, and navigating deep mud—you need off-trail shoes. These are the heavyweights. They’ve got rock plates to protect from sharp objects, strong grip, and ankle support for rough terrain.

You might think your rugged shoes will work off-trail. Big mistake. Off-trail shoes are built for wild terrain—mountainous, slippery, and unpredictable. If you’re crossing streams or bushwhacking, don’t even try to get by with anything else.

How to Find Your Perfect Trail Shoe: The Essentials

1. Grip: Look for deep, aggressive lugs that can handle wet, rocky, and slippery terrain. The deeper, the better for muddy conditions.
2. Protection: Reinforced toes and sturdy uppers are your friends. You’re going to run into rocks, tree roots, and who knows what else. You need shoes that are going to take the impact and protect your feet.
3. Support: If you’re going to be running on uneven surfaces for hours, you need shoes with good arch and ankle support to prevent injuries.
4. Comfort: Comfort is king. If your feet hurt, nothing else matters. So, find shoes that offer enough cushion without feeling like you’re running on marshmallows.

Don’t Make the Same Mistakes I Did

Trail running isn’t just about picking a cool shoe—it’s about choosing the right shoe for your specific needs. It’s about matching the shoe to the type of trails you’ll be running on and how long you’ll be out there.

I’ve had my share of “learning experiences” (like that first rocky run), but once I found the right shoes, everything changed. My runs became smoother, my confidence shot up, and I could actually focus on enjoying the beauty of the trail instead of worrying about slipping every five seconds.

So, whether you’re just starting out or looking to upgrade your gear, make sure you’re picking shoes that are designed for the job. Don’t make the same mistake I did—trail shoes are not just an accessory, they’re a game-changer.

Final Thought: Ready to Hit the Trails?

If you’re ready to leave the pavement behind and dive into the trails, make sure you’ve got the right shoes for the job. Your feet will thank you. And hey, even if you trip over a root or two (we’ve all been there), at least you’ll have the right gear to keep going.

A Quick Checklist to Get You Started:

• Match the shoe to the terrain – soft paths, rocky terrain, or muddy trails?
• Check the fit – enough toe space and secure heel hold.
• Aggressive tread is a must for slippery conditions.
• Protection for your toes, ankles, and arches.
• Comfort – your feet should feel like they’re in the right place, all the time.

So, let’s get out there and run like we own the trail. What’s your favorite trail shoe? Drop a comment, let’s talk gear!

I’ve spent years helping runners get a handle on one of the most crucial parts of running: breathing. When I first started, I thought speed was everything. But I quickly learned that how you breathe is just as important—maybe even more—than how fast you go.

I’ve taken yoga breathing classes, experimented with various techniques, and helped tons of runners tackle their breathing struggles. I’ve witnessed how the right breathing can totally change the way a run feels. Whether you’re gasping for air or dealing with cramps, breathing properly can help you run longer, faster, and more comfortably.

In this post, I’ll share the breathing tips that helped me and many of my runners level up our runs—no more gasping for air or feeling out of control. Whether you’re just starting out or you’ve been running for years, these tips will help you run smarter and breathe easier. Let’s get started!

Find Your Rhythm: Start Slow

Look, I get it—your excitement to run might have you trying to crush a 5K pace on your first mile, but slow down, champ. The first step to breathing easier on a run? Start at a pace that feels comfortable. I’ve been there too, and I’ve learned the hard way to slow it down.

The Importance of Starting at a Comfortable Pace

When I first started, I’d try to match the pace of the faster guys in the group and end up gasping for air, feeling like I just ran a marathon. Not the fun kind of burn. But once I stopped stressing about my pace and focused on running at a comfortable, conversational speed, running became a lot more fun. You should be able to chat without sounding like you just ran up a mountain—if you can do that, you’re in the right zone.

Pro Tip: Run/Walk Combo for Beginners

If you’re just starting out, try a run/walk combo. Start with 1 minute of running, 1 minute of walking. Gradually increase the run time. You’ll be surprised how quickly your endurance will build without you feeling wiped out.

Deep Breathing: The Game Changer

Alright, let’s talk about deep breathing—this is the real deal. A lot of us breathe too shallow without even knowing it. You don’t need to be running a marathon to feel that tightness in your chest or that painful stitch in your side. That’s because we’re not using our lungs as efficiently as we could.

Mastering Diaphragmatic Breathing

How to fix it: Deep breathing. It’s all about diaphragmatic breathing—breathing from your belly, not your chest. When you do this right, your body gets more oxygen, and you’ll feel less tense. Not to mention, you’ll stop feeling like someone’s stabbing you in the side mid-run.

Here’s how to nail it:

• Inhale through your nose, and feel your belly expand.
• Exhale through your mouth, and let your belly contract.

Rhythmic Breathing: Finding the Sweet Spot

Once I had deep breathing down, it was time to level up—rhythmic breathing. You ever feel like your breath is out of sync with your feet? Like you’re holding your breath every time you land a stride? That’s because you haven’t synced your breath with your foot strikes. It’s like trying to play a song out of rhythm.

Perfecting the 3:2 Rhythm

Try this: 3:2 rhythm. Inhale for three foot strikes (right-left-right), exhale for two (left-right). This rhythm helps keep your breathing steady, making it easier to stay focused. After a few runs, this rhythm became second nature—like running meditation.

Pro Tip: Speed Up, Switch to 2:2 or 1:1

When you speed up, switch to a 2:2 rhythm (inhale for two steps, exhale for two). When you’re sprinting? Go with a 1:1, inhaling and exhaling with every step. It takes some practice, but once you nail it, you’ll feel like a breathing pro.

Mouth or Nose? The Great Debate

Here’s a real kicker: Should you breathe through your nose or mouth? Well, it depends. When I first started, I was all about nose breathing. But as soon as I picked up the pace, it wasn’t enough. I looked like a fish gasping for air.

Finding Your Sweet Spot

Now? I’ve found a sweet balance. For slower runs, nose breathing keeps me in rhythm. But when the pace picks up or I’m pushing hard, I inhale through my nose, then exhale through my mouth.

Don’t Worry About the ‘Dead Fish’ Look

When you’re racing or pushing yourself, don’t worry about the ‘dead fish’ look. It might seem funny, but trust me—it works. The goal is to get the air in and out, and mouth breathing makes it easier to get the oxygen you need.

Breathing at High Altitudes: Take It Slow

Running at high altitudes? Your lungs are gonna feel it. Less oxygen means quicker fatigue and a more labored breath. The key? Slow and deep. Focus on longer, deeper breaths. This way, you’re getting the maximum oxygen with each inhale.

Patience is Key

Here’s the kicker—altitude running is about patience. Don’t try to push hard. Start slow, focus on breathing deeply, and let your body adjust over time.

Pro Tip: Take Breaks and Hydrate

Take breaks, hydrate, and keep that breathing deep.

Breathing for Sprinting

Alright, listen up. If you wanna crush sprints, you gotta breathe like you’re trying to blow out a birthday candle… but, like, a big one. You know what I’m talking about? Power breathing. It’s not about being quiet, it’s about force.

Power Breathing for Sprints

Here’s the deal: when you’re sprinting, you’re not just running; you’re making your body fight to get oxygen to your muscles. You need to push that air out with intention. So when you exhale, do it hard, like you’re trying to push the air through a tiny straw. And add that “sss” sound—you know, like you’re hissing at your shoes to get them to go faster.

Pro Tip: Breathe with Intention

Trust me, I learned this the hard way. Back when I started, I’d sprint like a madman, holding my breath or just doing some weak exhale like I was casually taking a walk. Big mistake. My chest would feel tight, my legs would burn faster, and I’d gas out quicker than a cheap engine. Once I switched to the power breath? Game changer. Felt like I had a turbo boost.

Here’s the Breakdown for Sprinting:

Exhale through the mouth, but don’t hold back. Let it rip out of you. Focus on that “sss” sound, like you’re making your body exhale every bit of CO2 it can.

Inhale through the nose, fill up that belly with air—get that diaphragm working.

As a runner, I’ve done that before. I get it: you’re attached to your favorite pair of shoes, they’ve been with you through so many runs, and it’s tough to give them up. I used to believe, “These shoes could still handle a few more runs,” even when the bottom of the shoes was falling apart. But I learned the tough way that keeping old shoes too long wasn’t a good idea. Not only did it hurt me later with more injuries and discomfort, but it also held me back. I found out the tough way that it’s best to replace them before they start causing trouble.

Your Running Shoes Aren’t Just for Show

Your shoes are made for running, not for strolling around town or running errands. The more you wear them for things other than their actual purpose, the quicker you’re going to wear them out.

I get it—we all like a casual walk after a run to cool down, but you gotta be careful. If you’re out there using them for everything from grocery runs to casual hangouts, those miles are adding up and your shoes aren’t getting the rest they need.

The Key to Longevity? Save Them for Running

I’m guilty of this, too—thinking I could use my shoes for everything, just to find myself wearing them out before their time. Here’s the deal: save them for what they’re made for. Let them do their job, and they’ll last a lot longer.

If you’re really dedicated to keeping them fresh, rotate between pairs. I know, sounds like overkill, but trust me—it works.

Keep Your Shoes Clean (But Don’t Throw Them in the Washer)

I’ve thrown my shoes in the washing machine a couple of times, and yeah, they survived. But they didn’t exactly thrive. The fabric gets worn down, the glue starts to loosen, and your shoes? Well, they’re not the same anymore.

Instead, here’s the real play: when you finish a run and your shoes are caked in mud or soaked in sweat, don’t panic. You don’t need to throw them in the laundry.

The Spa Treatment: Clean Your Shoes the Right Way

Just grab a bucket, fill it with warm water and a bit of soap, and give those bad boys a gentle scrub. If they’re stinky, toss in some baking soda and let them soak for a bit. Trust me, your shoes will thank you for the spa treatment.

And when it comes to drying them off, forget the dryer. That’s like trying to dry your shirt with a blowtorch. Air dry those suckers. Unlace them, pull out the insoles, and let them breathe.

Rotate Your Shoes Like a Pro

Listen, if you’re serious about making your shoes last, rotation is key. I’m not talking about switching from one pair to another for a fun fashion statement. I mean giving your shoes a chance to rest. Think of it like training: you wouldn’t run every single day without rest, right? Same goes for your shoes.

Why Rotation is a Game Changer for Your Shoes

If you’re running frequently (which you should be), having two pairs of shoes means that each one gets a chance to rest. And when they get that rest, they’ll last longer, and your feet will be less prone to injuries.

So, treat yourself to a second pair and keep your first pair in the best condition possible.

Store Your Shoes Right

So, you’ve finished your run, cleaned your shoes, and now it’s time to stash them away for next time. Don’t just throw them in a corner or leave them in the trunk of your car. Think of your shoes like a good pair of friends—you wouldn’t leave them hanging out in a cold, damp garage, right?

Store Them in a Dry, Cool Spot

Instead, store them in a dry, cool spot. Make sure there’s some air circulating around them. And if you’ve got a box for them, great—but make sure there are ventilation holes. Just like you, your shoes need to breathe. Keeping them in a dark, sweaty place is like keeping your feet in a sauna after a long run—not fun for anyone.

Don’t Let the Mileage Sneak Up on You

I know, it’s hard to keep track of all those miles. But if you want your shoes to last, you’ve got to know when it’s time to say goodbye. Most shoes can take anywhere from 300-500 miles before they start to lose their bounce. Once you hit that mark, you’re pushing it.

Track Your Miles to Know When to Retire Them

Here’s a pro tip: Track your miles with a simple running app or a journal. It sounds tedious, but it helps. And once you’re nearing that 500-mile mark, start looking for a new pair. If you don’t, you’ll be doing your feet (and your joints) a disservice by keeping those shoes around too long.

Untie Your Laces Properly

You know that moment when you’re done with your run, you’re exhausted, and you just rip off your shoes without untying them? Yeah, I’ve been there. But listen, untying your laces properly can actually save your shoes from some serious wear and tear.

How Untying Laces Properly Saves Your Shoes

Here’s the thing: every time you yank your shoes off without loosening the laces, you’re stressing the heel cup and the upper material. This repeated motion messes with the shoe’s structure over time, and before you know it, your shoes are a weird shape, the heel’s broken down, and you’re dealing with blisters or a loose fit.

Minor Shoe Repairs—DIY Style

Now, onto minor repairs. Running shoes are tough, but they’re not invincible. Sometimes, after a few hundred miles, they start showing signs of wear—maybe a little tear in the upper, or the laces are starting to fray. Instead of tossing them out or panicking, here’s a secret: you can fix them yourself.

How DIY Fixes Can Extend the Life of Your Shoes

For a tear in the upper? Get yourself a little needle and thread, and sew that bad boy up. It’s not as hard as it sounds. You don’t need to be a seamstress; just stitch it up gently and make sure it’s not pulling or affecting your stride.

I had a pair of race shoes that started unraveling in the toe box. I thought about tossing them, but instead, I patched them up with some heavy-duty thread and a little gaffer tape on the outside. Sure, it wasn’t perfect, but those shoes went another 200 miles after that!

Know When to Retire Them

Look, it’s tough to part with a pair of shoes that have been with you through thick and thin. But sometimes, you gotta let go. When you start feeling aches or pains you didn’t feel before, it’s time to retire those shoes. They’ve done their job, and now it’s time to pass the torch to a fresh pair that will carry you forward.

Celebrate Retirement

Alright, here’s the hard part: retiring your shoes. I know, it’s tough to part with a pair that’s been through so many miles with you. But hey, even the best need to hang up their laces eventually.

What to Do With Old Shoes? Give Them a Second Life

So, what’s next for your old shoes? If they’re still in decent shape, consider donating them to a local shelter or running club. There’s always someone who could use a good pair. But if they’re too far gone to make a comeback? Well, that’s where the fun begins.

Turn those old kicks into casual shoes for everyday wear, or better yet, garden shoes. You’ll never have to worry about dirt or mud again. And I’ll tell you right now—there’s something oddly satisfying about wearing a pair of shoes you’ve just crushed a marathon in while you’re out there pulling weeds. If that’s not full-circle living, I don’t know what is.

10 Quick Tips to Make Your Running Shoes Last

• Clean them regularly (no washing machines!).
• Air dry only – no dryers or radiators.
• Rotate shoes – have two pairs to give them a rest.
• Track mileage – retire shoes after 400-500 miles.
• Store them properly – dry, cool place only.
• Choose quality – don’t cheap out if you can help it.
• Don’t wear them for everything – keep them for running!
• Replace insoles when needed – a small fix for big comfort.
• Check the tread – if it’s worn down, it’s time for new shoes.
• Treat them like your running partner – give them TLC.

Conclusion: Keep Those Shoes Rolling

The longer your shoes last, the more mileage you’ll get out of them. Treat them right, and they’ll treat you right. Keep ‘em clean, give ‘em time to breathe, and know when to switch ‘em up. Follow these tips, and your shoes will last longer, feel better, and keep you running strong.

So, what about you? How long do your shoes typically last? Got any tips I missed? Drop them in the comments below, and let’s keep the conversation going. After all, the more we help each other, the stronger we all get.

Now go lace up and hit the road—your shoes are ready for the next adventure!

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