Affiliate Disclosure: runner’s Blueprint is reader-supported. If you buy through links on this page, I may earn a small commission at no extra cost to you.

A couple of weeks ago, I was trail running up Batur Mountain in Bali, 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.

Quick Cleaning Kit — What You Actually Need

If you don’t feel like digging through the whole guide, here’s the short version.

These are the tools that make cleaning running shoes way easier.

Best Shoe Cleaning Tools for Runners

Best Shoe Cleaner
Nikwax Tech Wash
Gentle on shoe fabrics and adhesives.
👉 Check current price on Amazon

Best Shoe Brush
Soft Bristle Sneaker Cleaning Brush
Strong enough to remove mud without destroying the mesh.
👉 Compare brushes on Amazon

Best Deep Cleaning Solution
Jason Markk Shoe Cleaner
Popular among sneakerheads and runners alike.
👉 View current deals on Amazon

Best Shoe Dryer
Peet Shoe Dryer
Safely dries shoes overnight without heat damage.
👉 See available models on Amazon

If you trail run a lot, a simple cleaning brush and shoe cleaner will save your shoes from an early death.

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 truth is, dirt and mud slowly break down shoe materials.

Here’s what actually happens.

Mud Breaks Down Foam

Wet mud dries and hardens inside the midsole grooves.

That adds weight and slowly damages the foam structure.

Over time your cushioning starts feeling dead.

Sweat Creates Bacteria

Running shoes collect sweat every run.

Without cleaning, bacteria build up inside the shoe.

That’s what causes the legendary running shoe smell.

Dirt Wears Down Mesh

Tiny grit particles act like sandpaper.

Over time they weaken the upper material and cause tears.

Cleaning removes that abrasive layer.

Pros and Cons of Cleaning Running Shoes

Cleaning your shoes helps — but there’s a right way to do it.

Pros

✔ longer shoe lifespan
✔ better traction
✔ reduced odor
✔ improved comfort

Cons

✖ takes time
✖ improper cleaning can damage shoes

That’s why hand washing is usually better than throwing them in a machine.

Why You Can Trust This Advice

I’ve been trail running long enough to destroy more pairs of shoes than I’d like to admit.

Mud, sweat, volcanic dust, tropical humidity — you name it.

Over time you learn quickly which cleaning habits keep shoes alive and which ones ruin them.

The methods in this guide come from:

• real trail running experience
  • years of running gear maintenance
  • trial and error with expensive shoes

Cleaning your shoes won’t magically make them new again.

But it will absolutely help them last longer.

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.

Quick Comparison — Shoe Cleaning Tools

Here’s a simple breakdown of the tools runners typically use.

👉 Compare shoe cleaning tools

Most runners only need two things

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.

• 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.
• 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.
• 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.
• 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.
• 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

Now, if you’re rocking shoes with special materials—like Gore-Tex®—you’ve got to show them some extra care.

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.

The Products I Use 

Here’s a list of the products I use often to clean and dry my running shoes.

Quick Comparison

If you don’t want to read the whole cleaning guide, this table gives you a quick overview of the tools runners usually use to keep their shoes alive longer.

👉 Compare running shoe cleaning tools
 

A soft brush and a proper shoe cleaner are usually all most runners need for regular maintenance.

Soft brushes help remove dirt without damaging delicate mesh uppers.

Nikwax Tech Wash

Best for: Cleaning trail shoes and preserving fabric performance
Type: Gentle technical fabric cleaner
Works on: Mesh uppers, Gore-Tex shoes, trail running shoes

👉 Check price on Amazon

Pros

✔ Gentle on technical fabrics and adhesives
✔ Works well for muddy trail shoes
✔ Doesn’t damage waterproof membranes like Gore-Tex
✔ Easy to use in hand-wash cleaning

Cons

✖ Slightly more expensive than basic detergents
✖ Not as strong for extremely heavy stains
✖ Requires a separate brush for best results

Coach’s Take

If you run trails a lot, this cleaner is one of the safest options. It removes mud and sweat without wrecking the fabric or weakening the glue holding your shoes together.

Soft Bristle Sneaker Brush

Best for: Cleaning uppers without damaging mesh
Type: Soft bristle cleaning brush
Works on: Knit uppers, mesh fabrics, lightweight trainers

👉 Check price on Amazon

Pros

✔ Gentle on shoe fabric
✔ Removes surface dirt easily
✔ Works well with cleaning solution
✔ Great for regular maintenance

Cons

✖ Too soft for heavy mud on outsoles
✖ Needs stronger brush for deep tread cleaning
✖ Cheap brushes can shed bristles

Coach’s Take

Most runners make the mistake of scrubbing their shoes with something way too aggressive. A soft brush is perfect for uppers—it removes dirt without tearing up the mesh.

Jason Markk Shoe Cleaner

Best for: Deep cleaning dirty running shoes
Type: Concentrated shoe cleaning solution
Works on: Mesh, knit, suede, rubber

👉 Check price on Amazon 

Pros

✔ Very effective on stubborn stains
✔ Concentrated formula lasts a long time
✔ Popular with sneaker collectors and runners
✔ Works on multiple shoe materials

Cons

✖ Requires proper dilution
✖ More expensive than basic cleaners
✖ Overuse can fade colors if scrubbed too aggressively

Coach’s Take

If your shoes look like they just survived a mud wrestling match, this cleaner can bring them back to life. Just don’t go crazy with the scrubbing.

Peet Shoe Dryer

Best for: Safely drying running shoes overnight
Type: Electric shoe dryer (low heat)
Works on: Running shoes, trail shoes, boots

👉 Check price on Amazon

Pros

✔ Dries shoes safely without damaging glue
✔ Helps eliminate odor and bacteria
✔ Extends shoe lifespan
✔ Great for rainy runs or wet trails

Cons

✖ Higher upfront cost than air drying
✖ Requires electricity
✖ Not portable for travel

Coach’s Take

If you run in wet conditions a lot, a shoe dryer can be a game changer. Wet shoes that stay damp overnight are basically bacteria factories.

Alternative Ways to Clean Running Shoes

Not everyone wants to buy specialized cleaners.

A few simple household options can work too.

Common alternatives include:

• mild dish soap
  • baking soda
  • vinegar solutions

They work fine for light cleaning.

But for deep cleaning, proper shoe cleaners are usually safer.

Where to Buy Shoe Cleaning Products

Running shoe cleaning gear is easy to find online, and prices vary depending on the brand and kit size.

The stores below usually have the best availability and runner reviews.

👉 Check prices on Amazon

You’ll usually find products like Nikwax Tech Wash and Jason Markk shoe cleaner, which are designed to clean technical footwear without damaging materials or adhesives.

My Best Advice?

One thing I always tell runners:

Don’t wait until your shoes look like they survived a mud wrestling match.

A quick cleaning every couple of weeks keeps dirt from grinding into the mesh and midsole foam.

Your shoes will last longer—and they won’t smell like a locker room crime scene.

Frequently Asked Questions About Cleaning Running Shoes

Can you wash running shoes in a washing machine?

Some runners do it, but it’s risky.

The agitation and heat can damage glue and foam.

Hand washing is usually safer.

How often should runners clean their shoes?

Every 2–3 weeks if you run frequently.

Immediately after muddy trail runs.

What’s the best way to remove running shoe odor?

Baking soda, proper cleaning, and letting shoes fully dry.

Moisture is what causes the smell.

Can heat damage running shoes?

Yes.

Dryers and heaters can weaken adhesives and warp foam.

Air drying is the safest method.

Do clean shoes last longer?

Usually yes.

Removing dirt and sweat helps protect the materials.

Helpful Running Gear Guides

If you want to keep your gear working longer, these guides might help.

• How Long Running Shoes Last
• Best Trail Running Shoes
• Best Running Shoes for Beginners
  
  

Taking care of your gear is one of the easiest ways to save money as a runner.

Final Coaching Advice

Here’s the truth most runners learn the hard way.

Running shoes take a beating.

Mud, sweat, rain, dust — all of it adds up.

If you ignore cleaning them long enough, the shoes start falling apart faster than they should.

A quick cleaning every couple of weeks can add months to their lifespan.

And if you’ve ever spent $150 on a pair of shoes, you already know…

Keeping them alive a little longer is worth the effort.

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.

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.

Donate Your Old Running Shoes 

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.

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.

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.

Quick Actionable Checklist: 

• 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

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.

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?

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’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

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. 

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 hitting the road right after. Give your stomach some time to settle . 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. Here’s your guide.

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

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

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. It is not a valid excuse.

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

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.

Here’s a list of super foods for runners.

2. Eating Whatever You Want

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

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.

Here’s a list of healthy high protein snacks.

4. Overdoing the Sports Nutrition

I get it, sports drinks and energy 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

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

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

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

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

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!

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.

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 it was a disaster. Ever tried doing a heavy squat when your legs feel like spaghetti? Yeah, not fun.

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.

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.

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.

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 25 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.

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.

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 deadlifted terrible form—back arched, knees bent weirdly—guess what? I ended up with a serious back issue that sidelined me for a long time – and more than one time.

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.

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.