How to Clean Your Running shoes

Look after you running shoes and keep them stink free!


Should you put your running shoes in the washing machine? How to do stop them from smelling? Take a look at this short video to get the low down on clean running shoes.

Just in from a morning of training which means a morning of running around on wet grass with clients, hence my shoes need a bit of attention. So I thought I’d take this opportunity to show you guys how I look after my running shoes. It’s very simple.  It’ll stop your running shoes form being stinky, and help dry them out and keep them nice and light.

So if you’re just wanting to dry your shoes out when you come home, take the inner soles out of your shoes, get some rolled up newspaper and just stuff the newspaper right in. Notice I’ve also loosened my shoe laces quite a lot. You can take your shoe laces right out if your shoes are really wet, and it just enables you to get the newspaper right in there. This newspaper will absorb all the moisture. You might need to change the newspaper a couple of times if your shoes are really wet.  And then I leave them out in the sun.

With my inner soles to stop them being too smelly, I just give them a bit of a sprinkling with bi carb soda. (That’s a bit more than a sprinkling – a very liberal sprinkling of bicarb soda)-If your shoes are smelly they are probably the things that area doing the damage.

To clean your shoes, shoe manufacturers recommend a soft brush warm soapy water and then just scrubbing off any excess dirt. [A toothbrush or a washing up brush is great for this] I’m not too fussed about whether my shoes are dirty but I’m not too keen on them being smelly. People do suggest putting them in the washing machine. Shoe manufacturers suggest against doing that.

I did actually put a pair of my old shoes through the washing machine a couple of days ago. You can see this one here on your left is a little bit cleaner, but I certainly wouldn’t be doing that with my better shoes, just because the more your shoes are submerged in water the heavier they will get. To put them in the washing machine put them on a low spin, low heat, short cycle and pop a couple of towels in with them just for padding. Make sure you take the shoe laces out. You can either replace them or pop them in a sock bag and wash them in the sock bag.

So a few things to remember. Just dry your shoes out even if you don’t dry them out with newspaper. Just make sure you open them up and air them out pretty much every time you use them and you should have stink-free lovely clean shoes.

How To Start A Running School Bus

Running School Bus

No time to exercise? Why not organise a Running School Bus at your school?

It’s national Walk Safely to School Day today, so the kids and I decided to run to school, and we picked up a few of their friends along the way.



For a simple version of a Running School Bus, here’s what we did.

  • Organised for the kids to take their homework to school yesterday – yes, the thought of getting to run to school actually encouraged them to have their homework finished by Thursday, a whole day early
  • Organised a lunch order from the canteen-another good carrot
  • This meant we didn’t have to carry much with us this morning
  • Emailed parents of children in my kids’ classes yesterday, with where we were leaving from, the route we were taking, and approximately what time we’d be at certain land marks
  • Set out a few simple safety rules for the kids to follow

It was that simple.

This morning we had pockets full of mandarins, handballs and lunch orders, and I had to carry some soccer boots unexpectedly. I wasn’t really expecting to pick up anyone along the way as my email went out so last minute, but we ended up having seven kids running to school. They all loved it. I loved it, and I got in an 9km run before work. (and before you gasp at how mean I was making the children run that far, it was only 4.5k for them – I had to run back as well. )

Starting a Running Bus at Your School

  • My suggestion is to start off in a very informal manner, as I did today. You can always formalise it if interest grows
  • Plan to have the bus one day a month to start with, then you can increase the frequency if there’s demand. You want to make running to school a cool and exciting thing to do. Not something your kids dread every Friday!
  • Have a wet weather arrangement
  • Organinse for your kids to have everything at school they will need on the day of the Running Bus. You want to carry as little as possible

Check list for things to leave at school the day before the Running Bus

  • school bag
  • hat
  • lunch – order from the canteen
  • recess and fruit break-pack an extra piece of fruit and/or muesli bar in their bag the day before the run, or stuff them in their pockets on the day.  Muesli bars are another exciting thing about running to school for my kids-they rarely darken my door!
  • any homework that’s due
  • any sports gear needed for that day. Carrying a smelly old pair of soccer boots whilst you’re running isn’t great!


Ideally, you’ll have a bus driver and a “sweeper”. Someone at the front of the group and someone coming up behind the last kid. I managed on my own, but there were only seven sensible kids.

Set some simple rules for the kids to follow to keep them safe, and make sure the parents know it’s their responsibility to ensure the kids are aware of the rules. The rules I set out were:

  • No roads to be crossed unless an adult is present. This means the faster kids either have to wait on the corner of any cross streets, or (my preference) they run back towards the group and loop around the last kid on the bus. That way you can keep track of them a bit better.
  • No balls to be played with along the way – it’s too likely it will go on the road and they will chase after them.
  • Leave room on the footpath for other people.
  • Don’t exhaust the driver.

If the Running Bus becomes more formalised, and it’s promoted throughout the wider school community as a school activity, there will be lots of health and safety, duty of care and insurance issues to deal with, as well as working with children checks.

An official eight page Australian Government document  has been put together by TravelSmart Australia, and can be found here. It’s covers every thing you could possibly want to know about organising a School Walking Bus, and would you believe it, the term School Walking Bus is actually trademarked?

Whatever happened to the good old days when pretty much everyone walked to school, with a good dose of running thrown in, and no parental supervision. Your mum asked the neighbour if their kids walked to school, the neighbour said yes, and they organised a time for you all to leave together!

If your kids love running, or you think they could if they were just given some expert encouragement, we’d love you to book them in for a FREE TRIAL at one of our sessions in Forestville, Frenchs Forest, or Lindfield.





The Key to Looking and Feeling Younger

one key ingredient for good health

one key ingredient for good healthI was asked the other day what would be the one key piece of advice I’d give to someone if they wanted to “improve their fitness”. Wow. What a question. There’s so much that it can cover.

I immediately thought of “get enough sleep”, but then that’s not a particularly easy piece of advice to follow for some people.

“Exercise more” is another obvious one that comes to mind, but again, that could mean many things to many people.

I came up with a few more sage pieces of advice which I’ll probably share with you another day, but none of them hit the spot. Some of it was too running specific, some of it wasn’t necessarily easy to implement, some of it didn’t take into account everybody’s life circumstances. The one piece of advice I arrived at,  the one thing that everyone can do, the one thing that could help anyone take the first step towards looking and feeling younger, was something that is sitting right under our noses, and costs next to nothing.

And that something is…………WATER folks. Simple, cost effective and something that many of us need reminding of from time to time!

So, what’s so great about water?

  • If you’re well hydrated, your skin will look fresh and clear – because it will help to flush toxins out of the body, and it will increase blood flow to the skin
  • Water can aid in weight loss, by ensuring maximum uptake of nutrients from your food. Often, your body’s cry for food is a cry for micronutrients -(vitamins and minerals) not the bulky macronutrients -fat, protein and carbs. In short, water can make you want to eat less
  • It helps to eliminate waste from your body in a number of ways, including through the bowel, often eliminating feelings of bloatedness
  • Drinking enough water helps with muscle function and improves sporting performance
  • Water aids in disease prevention (it has been shown to decrease the risk of colon cancer by 45% and bladder cancer by 50%)
  • It just makes you fell better
  • It’s pretty cheap and readily available

 And did I say it aids in weight loss?

  • Water is a natural appetite suppressant. Next time you reach for a snack, think again, and go for water instead. You’ll be surprised how far a glass of water can go towards satisfying your hunger.
  • Enough water ensures your body can metabolise fat effectively. Water ensures your kidneys are functioning effectively, which in turns ensures your liver is able to remove toxins and waster from your blood. With your liver switched to maximum efficiency, it can better metabolise fat.
  • Water is a great substitute for high energy drinks such as shakes, smoothies, soft drinks, sports drinks. Swap these for a cool glass of water with a slice of lemon, and you’ll be saving calories big time.

What about fitness?

  • An inadequate amount of water will impair muscle function, leading to a less functional you
  • Too little water will cause your body to slow down, and you’ll lack energy
  • Dehydration leads to a reduction in blood volume, impairing performance
  • You won’t be able to regulate your body temperature efficiently if you are dehydrated
  • As your brain is over 70% water, you can expect to experience headaches if you aren’t well hydrated

If you are chronically dehydrated, leading to the impaired performance outlined above, you can’t train at your optimum level, which means you can’t realise your true fitness potential.

A few tips on staying hydrated

Water Tip #1. Drink the stuff. Even though fish do naughty things in it, you have to drink it to feel the benefits! Tea and coffee count. The caffeine in tea and coffee do act as a very mild diuretic, but the balance is overwhelmingly tipped towards hydration rather than dehydration after a cup of coffee. For caffeine to dehydrate you, you have to consume a lot of it, in a short space of time

Water Tip #2. Add a slice of lemon and/or some mint to your water to make it more interesting. The lemon will also help to stimulate hydrochloric acid

Water Tip#3. Carry water with you throughout the day. Better still, set an alarm to go off every hour. Get up and walk to the water cooler. Pour yourself some water, and drink it! Delicious

Water Tip #4. Limit the amount of water you drink at meal time. Whilst some people will recommend that you fill up on a big glass of water before a meal to help you to eat less, the water will only serve to dilute the hydrochloric acid necessary for the break-down of food.

Water Tip #5. Get into the habit of having a big glass of water when you wake up, or have some hot water with lemon juice for an extra digestive boost

Bonus Tip: For expert advice on health and fitness, train with us. Leave your details here, and we’ll give you a call.