Run News for March 6, 2025

Can run shoes go in the wash?

You might wonder if it’s OK to throw your run shoes in the laundry. Most brands advise against it since it could damage the shoes’ technical materials, but there are safe ways to clean your shoes and keep them looking good.

How to clean run sneakers

It’s best to avoid the laundry. If you must, be sure to remove the laces and insoles first then wash everything on a delicate cycle. Put the laces and insoles in a mesh bag, so they don’t get tangled or stuck in the door. Throw a few towels (or a load of laundry) in, so the shoes don’t damage the machine. Never put running shoes in the dryer. The hot air is damaging to the materials used.

The best way to clean run shoes is by taking a stiff scrub brush to the midsoles and outsoles (use a little water if necessary) to remove mud or dirt. For the uppers, use a moistened soft brush (such as a toothbrush) with a drop of mild detergent (such as dish soap) to clean and remove salt stains. You can also use a wet cloth on the uppers. Rince them under water then squeeze in a towel to absorb excess water. Stuff with tissue paper or newspaper to let them air dry (not in direct sunlight).

Read more here.

One Direction’s Harry Styles finishes Tokyo Marathon in less than 3:30

Last weekend, Harry Styles, the 3-time Grammy winner, ran Tokyo’s 26.2-mile race in under three-and-a-half hours. Videos shared by fans on social media captured the 31 year old wearing all-black running gear and a pair of bright-yellow Nikes.

Overall, Harry kept an average pace of 7:47 per mile finishing in 3:24:07. He recorded his fastest 5K split (23:16) between the 30K and 35K mark.

It's been nearly 3 years since Harry last released a studio album.

Read More Here.

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Learnings from a fast 76 year old

Jeannie Rice, at 76 years old, holds multiple world records from the 1,500m to the marathon. In the 6 weeks leading up to Jeannie’s marathon time of 3:33:47 (a world record in the 75-79 year age category), she was running an average of 71 miles per week. Most of her training—about 90%—was in the moderate intensity zone, with 9% in higher-intensity zones and 1% in all-out efforts.

What can we learn from Jeannie:

• Consistency is key. Jeannie has been running for decades. The long-term commitment to training has likely played a role in her continued high level of fitness.

• Easy running makes up the bulk of her training. Despite her elite performances, she isn’t hammering every session. Most of her training is in the moderate zone, reinforcing the importance of easy miles.

• High mileage is possible, even as you age. This isn’t for everyone, but Jeannie’s ability to sustain such a high volume shows that aging runners can still handle serious training loads with the right approach.

Read more here.

AI cycling camera glasses

BleeqUp has revealed the Ranger, a 4-in-1 AI cycling camera glasses. The glasses combine high-quality camera with cycling glasses making it possible to record videos with ease, automatically edit together the best moments with a single AI-powered tap, and stay in touch with companions on the road.

Read more here.

5 foods for an instant energy boost

Instead of grabbing a caffeinated drink, the right food can fuel the body and reduce hunger.

1. Oats: an energy-boosting staple and a great food to incorporate into breakfast, pre-workout, or post-workout meal. Oats contain complex carbohydrates, which are digested slowly, providing a steady source of energy for the body. They also contain soluble fiber, which can help lower cholesterol, vitamins, minerals, and antioxidants. Oats are wonderfully versatile, as they can be paired with other energy-supporting ingredients like a scoop of nut butter, protein powder, or dried or fresh fruit.

2. Bananas: an easy source of accessible energy for the body. Many folks reach for them as a quick (and portable!) pre-workout snack. Bananas are relatively inexpensive, widely available, and rich in essential nutrients like potassium. While they’re great on their own, bananas pair especially well with nut butter and other energizing foods.

3. Water: plain water contains no calories, so it’s not a direct source of energy for the body. However, daily water intake affects your energy levels since it’s needed for bodily functions that support energy (think nutrient absorption and digestion). Aim to drink at least half your body weight in pounds as ounces of water each day. This means a person who weighs 150 pounds should aim to drink at least 75 ounces of water per day.

4. Nut butter: An energizing food with calories, carbohydrates, fiber, protein, and fat, all of which provide energy and support satiety. Different types of nut butter also provide certain micronutrients. For example, peanut butter offers vitamin B6 and magnesium, while almond butter has magnesium, calcium, and iron. Try pairing it with fruit, like bananas or apples, or spreading it on whole grain bread for a breakfast or snack.

5. Eggs: a solid energy-boosting food rich in protein and fat, which take longer to break down in the body. This provides fuel that’s released slowly, helping maintain energy levels. Eggs also contain essential micronutrients, including vitamin D, vitamin B6, vitamin B12, and iron. Try pairing eggs with avocado toast or noshing on a hard-boiled egg for a satisfying snack.

Read more here.

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