At its core, building a muscle’s strength requires you to put it under some sort of load. The simplest way to do that can be done with bodyweight workouts – hence the popularity of Pilates. However, if you’ve reached a strength ceiling or you’re looking to increase the intensity of your workouts, you need to add some resistance into the mix. Popular means of doing so are with either resistance bands or weights (both free weights and machines). But what are the pros and cons of each? And is one better than the other?

Check out the TRX Bandit Resistance Band Kit

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Resistance bands vs weights: what muscles are targeted?

An easy way to differentiate between the two is what they target when used. Weights tend to focus on the big muscle groups. On the other hand, resistance bands are able to direct tension to smaller, supporting muscles. These are often overlooked or missed during heavier lifts or dumbbell movements.

“For me, free weights are king – and that’s what you’ve always got in gyms,” says Darren Bruce, PT at Third Space. “But there are so many different things you can do with resistance bands.”

Discover the best dumbbell exercises for every body part

Benefits of resistance bands

Bruce believes that the biggest benefit of resistance bands is the fact that you can use them in multiple planes. “With a dumbbell or a barbell, you’re pretty much linear – straight up or straight down, out in front or pulled back. Whereas if I need to move, for instance, diagonally at 45 degrees, with a resistance band leashed onto a pole, you can move very dynamically with it at an angle.”

Their adaptability allows you to work every body part. In turn, this helps to build the strength of stabilising muscles, minimising muscle imbalances and the risk of injury that they can cause.

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He adds that resistance bands with lighter tension are great for stretching, mobility work and rehabilitation (“a dumbbell is not going to work for all those things”). Equally, their relatively low cost and small footprint can make them great investments for those who want to start working out but might not have the confidence to join a gym.

“If you want to work out at home and you don’t have the money for the cost for dumbbells,” adds Bruce, “then I would say that bands are an extremely effective tool to use.”

Looking to invest in some dumbbells? Try the JaxJox 22.6kg DumbbellConnect

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He says that those at the start of their fitness journeys probably have the most to gain from using resistance bands. “If you’re not an experienced lifter, then even a light band is going to have a lot of effects for you”. But that doesn’t mean that they don’t have their uses for avid gym-goers.

“I may use power bands when it comes to helping my clients do pull-ups,” says Bruce. “You can suspend it from the top, put it under their knees and that can provide some assistance.”

Benefits of weights

There are occasions when free weights are better to use than a resistance band – particularly when lifting heavy. Free weights use gravity to create resistance. However, that means there are easier and harder sections of each lift. For instance, with dumbbells, at the very top of the lift is when it’s at its lightest. Resistance bands provide a constant level of tension throughout.

“The really thick resistance bands are brutal to move – to keep the control is actually quite difficult,” says Bruce. “If you’re a slightly experienced lifter, you’ll probably need to [decrease the resistance] slightly. This means you’re going to need to do a lot more volume [than when using free weights].”

Ultimately, the best approach is to use a combination of free weights and resistance bands. While the former is perceived to be the stereotypical way to build muscle and strength, the latter is a vital tool that can improve overall stability, reduce injuries and make you a well-rounded athlete.

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Before you start your running journey, it’s important to find the best running shoe. While the odd session in a pair of gym shoes won’t do long-lasting damage to you or your trainers, it’s better to invest in a set of kicks designed specifically with running in mind. Not only will they provide better support, cushioning and comfort; they might even make you faster.

Need some new running shoes? Try the New Balance Fuelcell SuperComp Elite V3 

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But how to choose the right running shoe? Like a lot of running tech, there are a number of different things to consider before splashing the cash.

“Every runner is going to have different requirements for their running shoes – it certainly isn’t a ‘one shoe fits all’ situation,” explains Simon Fitzmaurice, qualified running coach and a member of the sales team at The Running Works.

Pair your shoes with the best shorts for men

How to choose the right running shoe

When assessing a customer, Fitzmaurice bases his advice on three key factors: suitability for purpose, running gait and comfort.

1. Assess your aims

The first consideration is ultimately how you intend to use the shoe. Fitzmaurice says, “Is our runner looking for a shoe for starting their running journey from couch to 5k, or are they attempting their next marathon? Are they coming back from injury (running-related or otherwise)? Will this shoe be used for hours of pounding concrete, or saved as a special interval, track, or race day shoe?.”

Each of these can have an impact on the right running shoes – whether it’s a durable, everyday pair with plenty of support, or a lightweight, carbon-plated design focused on speed above all else. A sub-category of this is also where you intend to use the shoes, with trail-specific running shoes available if you do the majority of your training off-road.

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2. Get some support

A second factor is your running gait. Essentially the path your feet follow during each stride, how and where your feet land with each step can determine whether you could benefit from additional support from your shoes.

If you’re unsure about your gait, most running shops are able to analyse it for free. A test will see you running on a treadmill in a neutral shoe with no additional support, while your stride pattern will be recorded using a camera. Once completed, it will be possible to see if your gait is within the boundaries of ‘normal’, or whether you overpronate or have excessive supination and could therefore benefit from a more supportive shoe or orthotic inserts.

“The softness, responsiveness, structure or overall stability of a running shoe can affect the way how a runner can feel and immediately impact the effectiveness of their running gait,” adds Fitzmaurice.

3. Find the right fit

The final thing to make sure when choosing the right running shoe is that it’s comfortable and non-intrusive. “The optimum fit for a shoe should be ‘snug like a hug, but not like a squeeze’,” says Fitzmaurice.

It’s not as simple as buying the same size as your normal, non-training shoes, either. He recommends going a half size up on your typical shoe size to allow for enough space to pinch the material at the end of the toe box on both feet:

“No one’s feet are symmetrical, so one might be a bit larger than the other. [Plus] our feet like to expand between the start [and end] of a long run, so it is worth taking this into consideration when selecting shoes.”

Running shoes can be too big, and while it’s important to allow for space if possible, you also don’t want to shoe to feel loose and sloppy when running. The best way to achieve that is by trying out a number of different sizes of the same shoe on a treadmill in a running shop. That way you can fine-tune the fit without the risk of not being able to return them.

The post How To Choose The Right Running Shoe appeared first on MensFitness.

Check out the best resistance band exercises

When it comes to gym equipment, resistance bands are generally overlooked in favour of everything else – particularly free weights and machines. They’re cheap, and often perceived as a tool for beginners.

The reality, though, couldn’t be further from the truth. Adaptable, low-risk and great for building strength, warming up and finessing your form, they can be a valuable piece of equipment, whatever your fitness goals – as long as you know how to use them correctly.

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What do resistance bands do?

While the best resistance bands come in different shapes, sizes, tensions and designs, at their core they all perform the same function. Unlike free weights, which vary in tension at different points of a lift, pull or push because of gravity, a resistance band provides a set, consistent amount of tension. That’s however hard or far you stretch them, and works the targeted muscles during ever stage of the movement.

When using light bands, they are great for activating muscles during a warm-up, while they can add some resistance to a bodyweight workout much more simply than using free weights.

At the other end of the scale, more heavy duty resistance bands can be used for everything from assisted pull-ups, to increasing tension in a bench press.

How effective are resistance bands?

They can be just as effective as traditional gym equipment. A scientific review published in 2019 found that elastic resistance training was able to promote the same strength gains as conventional resistance training. While research from 2012 concluded that a progressive resistance training plan could boost skeletal muscle mass, muscle strength and reduce body fat.

Another reason bands are so effective is down to their relatively low price and transportability. A lot more affordable than a set of dumbbells, resistance bands are a cheap way of decking out a home gym – allowing you to work out to your own schedule. What’s more, they can be folded up and packed away when not in use, and even thrown in a suitcase if you want to keep your training routine on track when travelling.

The post What Do Resistance Bands Do? appeared first on MensFitness.

Resistance bands come in various shapes, sizes and levels of tension. But even if you’re an experienced gym-goer you can reap the benefits from the smallest design: the mini resistance band.

Try the Body Power Mini Band Set

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What is a mini resistance band?

A looped band that’s generally 30-45cm in length, they might appear a bit limited compared to longer power bands or those with handles on each end. But the benefits of mini resistance bands are plentiful, and they can be a very handy tool to have in your gym bag.

Put your kit to the test with the best resistance band exercises

The colour of a resistance band tends to denote its level of resistance

Benefits of mini resistance bands

1. Versatility

“I use mini bands with all of my clients,” says Darren Bruce, PT at Third Space. Similar to other resistance bands – where there are various levels of resistance available, depending on the colour band that you pick – as soon as you start to stretch a mini resistance band, the muscles under load are forced to start working.

“They are able to improve your muscle strength, can be used across multiple planes (unlike free weights which are just generally up and down), and are easier on joints, but there are specific uses where mini resistance bands come out on top.

Discover the best resistance band exercises for leg workouts

2. Activation work

Bruce says that he predominately uses mini resistance bands for warm-ups and muscle activation, before continuing a workout with free weights or machines:

“With glute activation – so getting your hips ready for whatever you’re about to do – you can put mini bands either around your knees or ankles or both, and they basically start to activate the lower body. You could be on your back and doing glute bridges, or you can do side-to-side crab walks in them.”

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3. Level up bodyweight exercises

They have their uses beyond the warm-up too, and can be used to increase the load of bodyweight exercises. For example, when a mini resistance band is looped around your quads during a squat, your muscles are engaged at all stages of the movement, rather than just during the lowering stage.

It’s not just bodyweight exercises either; they can perform the same stability-benefitting difficulty during a barbell exercise.

For some exercise inspiration, these are our favourite barbell exercises for every body part

4. Simple and effective

Finally, mini resistance bands are effective because, as their name suggests, they’re the smallest of all the bands. Compact, easy-to-store, and generally the cheapest set of resistance bands around, it’s possible to add some lower-body activation and stabilising benefits to your workouts without breaking the bank.

The post Benefits Of Mini Resistance Bands appeared first on MensFitness.

When investing in resistance bands, there are a number of things to consider. They include whether you opt for bands with handles. if you need an individual band rather than a set, and the level of resistance that you need. Fabric resistance bands vs rubber bands can be added to that list, and there are a number of pros and cons to both materials. Here’s all you need to know when making your decision.

Try the TRX Bandit Resistance Band Kit

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$49.95 / £69.95 / amazon.co.uk

Benefits of fabric resistance bands

Fabric resistance bands, like the Eono range, are generally made from cotton blends that include a small amount of latex. That combination provides the stretch required for the resistance band to function as designed.

This cotton core makes them much stronger than a rubber alternative, and they’re therefore much less likely to break under load. Their material also makes fabric resistance bands easier to grip. And they’re less likely to slip from the muscles you’re actually targetting compared to a rubber alternative.

Most fabric resistance bands are machine washable – which is handy if you get a sweat on when working out – while their durability makes them a much more environmentally friendly purchase.

Discover the best resistance band exercises

Disadvantages of fabric resistance bands

One of the big selling points of resistance bands is that they’re relatively cheap compared to free weights, but this is only really true for rubber bands. A single fabric band can often cost the same as a whole set of rubber ones. That means it can often be the case of weighing up whether you’re after something low-cost and potentially short-lived or are happy to pay a premium for longevity.

Also, while they do offer enough stretch for lower-body-targetted activation and strengthening, they’re not as effective for upper-body exercises.

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Rubber bands are cheaper and easier to find, but aren’t as environmentally friendly

Benefits of rubber resistance bands

As the name suggests, rubber resistance bands are made 100% from latex. This gives them a lot more stretch than a fabric alternative, and they’re therefore a lot more adaptable.

Their low-cost material also means you can often pick up a pack of five different resistance options for under £20. That makes them an affordable and cheap way to add resistance band training to your workouts, or an easy way to supplement your gym work with home equipment.

Try the Amazon Basics TPE Resistance Band Set

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£8.84 / amazon.co.uk (not available in the US)

Disadvantages of rubber resistance bands

The biggest downside to rubber resistance bands is that over time they wear down and will eventually snap. That is potentially dangerous if it occurs when combining resistance bands with free weights. But the best way to minimise this risk is by checking rubber resistance bands for tears or warping before each use.

If you’re using two simultaneously (for example, to add a stability element to a squat or bench press), you should make sure that the load is shared equally between bands.

Another downside to rubber resistance bands is that they can be prone to slipping. They can start to dig into your skin if pulled tightly, too, and shouldn’t be used if you have a latex allergy.

Put your resistance bands to the test with this leg workout

The post Fabric Resistance Bands vs Rubber Bands appeared first on MensFitness.

Confused about what resistance bands actually are? The gym is packed full of equipment that can look confusing to the uninitiated. Cable machines look like an accident waiting to happen and the weights area is an intimidating place.

Resistance bands can be added to that list. Small, unassuming and often overlooked in favour of the heavy metal of machines and free weights, even avid bodybuilders might be left wondering what they are. But they can be an incredibly effective tool, whatever your fitness goal or level of experience.

Try the TRX Bandit Resistance Band Kit

BUY IT NOW:

$49.95 / £69.95 / amazon.co.uk

What are resistance bands?

As their name suggests, resistance bands are able to provide a level of opposing tension when pulled or stretched. The reason for the confusion is often down to the fact that they come in numerous different shapes and sizes.

“You’ve got mini bands, which are a small loop and go from very easy to very difficult; and you’ve got power bands that are also looped but a bit longer, and again go very thin to very thick,” says Darren Bruce, personal trainer at Third Space. “I use mini bands mainly for activation of muscles, and if I didn’t have any free weights around I’d probably use power bands.”

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In addition to mini bands and power bands, you can also get tubes with handles on the end (which perform a similar function to power bands) and longer, unlooped bands that are generally used for physiotherapy and often have a lighter level of resistance.

Not sure how to use your bands? Try this resistance band full-body workout

The colour of a resistance band tends to denote the level of resistance it offers

What do the different colours of resistance band mean?

Even once you’ve got to grips with the different types of resistance bands available, there can still be some confusion when it comes to the level of tension they can provide. Fortunately, there’s a simple way of figuring it out: a colour-based system.

Most brands break the resistance down by five different grades:

• Yellow for extra-light
• Red for light
• Green for medium
• Blue for heavy
• Black for extra-heavy.

If you’re unsure, it’s best to check what’s printed on the band.

Bruce also warns that not all bands are equal. “It’s very difficult to find [bands] that are exactly the same weight. Whereas you can get two dumbbells that can be 10 kilos each, it’s difficult to guarantee that you’ve got two bands that are exactly the same [tension].”

Discover the best resistance band exercises for every body part

The post What Are Resistance Bands? appeared first on MensFitness.

Finding the right shoes to work out in can be confusing. While the average gym-goers’ first choice would be generic gym trainers, spend enough time around the squat rack and you’ll spot specialist weight lifting shoes – or even people sporting Vans and Converse All-Stars.

So what is the difference between weight lifting shoes and trainers? And is one design better than the other for working out in?

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Weight lifting shoes vs trainers: the basics

As the style’s name suggests, weight lifting shoes are designed for the weights room rather than the cardio-focused section of the gym. They have a flat, gripped sole and wide toe box to provide support and stability. They also offer a solid platform where all of the force goes into the lift – and not into the cushioning of the shoe.

Other common features that define lifting shoes include reinforced uppers to protect the feet from dropped weights, and an elevated heel, which improves the overall movement during a squat.

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Trainers, meanwhile – whether they’re running-specific or gym shoes – are made to be lightweight, flexible and cushioned on a variety of surfaces. Ideal for cardiovascular exercise, trainers come in a variety of designs, but the majority contain some sort of shock absorption and an outsole that can put a spring in your step.

In the weights room, though, the more running-focused models lack ankle support and the cushioning can impact stability and actual force generation.

When to use weight lifting shoes

Great for Olympic lifts such as squats, weight lifting shoes can provide a solid and secure base for a session at the rack. But their benefits go beyond good grip and added protection. Their raised heel can also help provide more ankle mobility, enabling you to take the squat deeper. They’re scientifically backed, too, with one study finding that weight lifting shoes reduced ankle flexion, increased knee flexion and led to a more upright trunk.

Need some weightlifting shoes? Try the Reebok Legacy Lifter II

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Weight lifting shoes should be reserved for heavy Olympic lifts, but if your workouts tend to incorporate a mix of strength and cardio, trainers will be better suited

When to wear trainers over lifting shoes

While the obvious answer to this might be ‘any time you’re not at the squat rack’, there is a big caveat, as it depends on the type of trainer you own.

If they are a running-specific set, then it’s best to avoid the squat rack as their stack height and overall thickness can leave you with an unstable platform for lifting – which is not only going to impact your potential but could also be quite dangerous. While running shoes are generally fine for other activities in the gym, they are designed specifically for one thing – running – so are probably best reserved for that if you can afford multiple pairs of shoes.

Most modern gym trainers, meanwhile, are something of a do-it-all. Versatile enough to handle lifting, functional workouts and light stints of running, they are agile workhorses that will get you through a class or pumping iron no problem.

Being a jack of all trades does come with some downsides: they don’t provide the same stability as a specialist set of weight lifting shoes, while longer sessions on the treadmill might benefit from aa pair of running trainers.

Pair your trainers with the best shorts for men

The post Weight Lifting Shoes vs Trainers appeared first on MensFitness.

Investing in a set of running shoes isn’t as simple as finding a colour and design you like and ordering them in your standard shoe size. As well as considering your running gait requirements and whether you need any additional support – while leaving a little wriggle room for your feet to expand on longer runs – you need to consider how and where you’re going to be using your new kicks.

In recent years, the popularity of heading off-road has seen the popularity of trail running shoes explode, but what exactly are they? And how do they differ from their road-based counterparts?

In the market for some new running shoes? Try the New Balance Fuelcell SuperComp Elite V3 

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Trail shoes vs road shoes: key differences

Cushioning

While there are plenty of variations in shape and style, the biggest difference that a runner will notice between trail shoes and road shoes is their feel.

“A classic ‘daily road running trainer’ is typically created to withstand the forces of landing on concrete and asphalt for hours on end, while remaining comfortable,” explains Simon Fitzmaurice, qualified running coach and a member of the sales team at The Running Works.

A raised heel section helps to minimise the impact when the foot strikes the ground, while a cushioned midsole takes some of the sting out of proceedings. “This is repeated impact protection for maintaining forward momentum,” adds Fitzmaurice.

Trail shoes, meanwhile are made for running on everything but the hard stuff – whether that’s grass, gravel, mud or mountains. And as the path isn’t always a dead-straight line, they’re built to be able to support a runner through a much broader range of lateral movements.

Pair your running shoes with the best shorts

Most road shoes are well-cushioned to negate the hard, unforgiving man-made surfaces they’re intended for

Ground feel

“An equivalent trail shoe tends to be created to allow for more ‘ground feel’ and ‘feedback’,” says Fitzmaurice, “which is important if a runner is looking to run over varied surfaces, inclines, and unpredictable terrain.”

Trail shoes will do this by having less of a heel-to-toe drop and less cushioning in the midsole. While it might seem counterintuitive to have less cushioning on what is seemingly a harder surface, overall trails are much softer and easier on your joints than road running. Being able to adapt your running to the terrain is more important than comfort at all costs.

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“Trail shoes can also be quite specific, depending on their use case,” says Fitzmaurice. “An ultrarunner who frequently mixes road and trail in their training may need a different shoe to a runner who specialises in technical short-distance sprints over the fells.” That specificity is also why they tend to be a favourite of competitors in some of the world’s hardest running races.

While the uppers of most road running shoes are designed to be breathable and lightweight at all costs, trail shoes differ slightly to help them handle the task at hand. Most will come with a level of water resistance or even Gore-Tex waterproofing, making them ideal for wet or boggy conditions. Trail uppers are also made from more durable material, ensuring your feet stay protected from rocks and roots.

Sole searching

The contrast between trail shoes vs road running shoes isn’t limited to their inner workings. There are some variations that are visible, too – most notably on the sole.

“[Trail] shoes are made with a greater application of outsole rubber or deeper lugs to allow for increased stability over grass and mud,” says Fitzmaurice. This additional rubber can add to the shoe’s durability in difficult terrain, preventing wear and tear. Lugs – essentially small, blade-like shapes that act as the shoe’s tread – can vary in depth to assist with grip, the deepest acting similarly to spikes or a football boot’s studs.

Although built to be durable, Fitzmaurice does warn that running in trail shoes on the road can have a negative impact on their lifespan: “extended use of trail shoes on road surfaces can decrease the effectiveness of the outsole rubber prematurely.”

The post Trail Shoes vs Road Shoes appeared first on MensFitness.

Wherever you’re at in your fitness journey, it’s always important to start with strong foundations. Whether you’re a gym rookie, or have spent years honing your strength in the squat rack, what you wear on your feet can have a huge impact on performance. Plus, it can also be a way of preventing injuries. But it’s easy to find it confusing. After all, unless you have a microscope or a way of sifting through marketing speak, it can be hard to tell the differences between gym shoes vs running shoes.

Here, we take a look under the hood and reveal when you should (and shouldn’t) wear both…

Need some gym shoes? Try the New Balance Fresh Foam X 1080 v12

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Gym shoes vs running shoes: the basics

While they might look the same, there are a few big differences between gym shoes and running shoes. The main one, though, simply comes down to their intended use.

A running shoe is predominately for forward propulsion – the foot strike on the ground is heel-to-toe – and any side-to-side or upward movement is kept to a minimum for optimum running efficiency. A running shoe’s construction aims to aid that. There’s a noticeable drop in height between the heel and toe, there’s cushioning and shock absorption at the heel of the shoe, and its upper is kept lightweight to aid breathability and comfort on longer runs.

A gym shoe, meanwhile, isn’t so forward-focused. It’s supportive and stable for the side-to-side leaps and bounds required for plyometric training. Plus, while it includes some cushioning and heel-toe drop, it has a noticeably flatter feel than a running shoe.

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When to use running shoes

As their name and design suggest, you’re best off using running shoes for light jogs, all-out sprints and everything in-between – whether that’s on the treadmill or outside. In these environments, their construction will not only offer up the most comfort and support, but will also provide performance-boosting properties such as fatigue-beating spring and cushioning during many hours of pavement (or trail) pounding.

Step into a gym in a pair of running shoes, though, and they lose a lot of their unique selling points. In the weights room, their cushioning can actually create an unstable platform during lifts and pushes on the machines. This makes them something of an unnecessary risk. They’re even not optimum for other cardio-focused equipment like the spin bike either. This is due to the flex in the sole, meaning you waste watts with every pedal stroke.

Need a sturdy pair of running shoes? New Balance Fuelcell SuperComp Elite V3 

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Gym shoes tend to have less cushioning than running shoes. They’re designed for side-to-side movements rather than forward propulsion

When to use gym shoes

Gym shoes are effective all-rounders for most activities and workouts. While it is possible to get more specialist and invest in the likes of specialist lifting shoes, for the average gym-goer looking to have a versatile pair of shoes, they’re tough to beat.

That said, they do have their achilles heel. That lack of cushioning and support meaning you’re best of investing in two pairs of shoes if you’re looking to combine the gym and running.

“Workout shoes used for weight lifting and cardio exercises are not always great for long runs, unfortunately,” adds Simon Fitzmaurice, qualified running coach and a member of the sales team at The Running Works. “Many gym shoes have been created to allow for great lateral stability and ground feel – great for HIIT workouts or lifting kettlebells – but not much overall cushioning for shock absorbency on concrete.”

They are fine during warm-up or short bursts on a treadmill. However, their lack of support will soon become apparent the further you run, and with it niggles from not wearing the most optimum pair of shoes.

The post Gym Shoes vs Running Shoes appeared first on MensFitness.

If you’ve developed a particular talent for clearing the gym floor, it might be time to wash your gym shoes. While it’s perfectly natural to sweat when exercising – and your feet are home to the highest concentration of sweat pores on your body – after time bacteria from your feet and their waste products can build up and cause even the cleanest person’s pumps to reek.

Fortunately, cleaning them and getting them smelling boxfresh again is simple – all you have to do is follow these steps…

Need some new gym shoes? Try the New Balance Fresh Foam X 1080 v12

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$159.99 / £160 / newbalance.com

How to wash gym shoes:

Step 1 – do not use a washing machine

The most important thing to do is also a warning. “Do not throw your shoes in the washing machine!”, warns Simon Fitzmaurice, qualified running coach and a member of the sales team at The Running Works.

Even if the label on the tongue suggests that you can, it’s important to take care of your kicks if you want them to stay functional.

“[Using a washing machine] can damage the midsole of your shoes and age them prematurely,” Fitmaurice explains. The heat of the washing cycle can cause any plastics in the shoe to warp, while rattling around in the drum isn’t going to be great for them either. What’s more, extended loads like that could even do damage to your washing machine.

Remove the insoles before washing to speed up the drying process

Step 2 – remove the insoles and laces

Danger averted, it’s time to take a leaf out of a world record holder’s book. “Eliud Kipchoge washes his shoes by hand using soapy water in a bucket,” says Fitzmaurice. “This is the best way to keep your shoes fresh and functional.” And if it’s good enough for Kipchoge, then it’ll be good enough for you.

The first thing he recommends is removing the insole and the laces – these can be tackled later. Using a dry paper towel, remove any dry dirt or mud that you can flake off, which will minimise the mess in the next step.

These tips will also work for any muddy trail running shoes.

Step 3 – use hot, soapy water

Once your shoes are prepared, it’s time to fill up a bucket with some relatively warm, hot soapy water, and give them a dip one at a time. To really give those odors the heave-ho, use a sportswear-focused detergent.

After giving them their bath, it’s time to break out the elbow grease for any stubborn stains that haven’t shifted. “Scrub lightly with a brush and a sponge,” advises Fitzmaurice. Once looking brand new, he says to leave them to air dry in the sun with cotton rags (“old t-shirts, dish cloths, newspaper”) inserted in the shoes.

Don’t be tempted to stick them in the tumble drier or stick them on a radiator at this point either – the intense, focused heat can do the same damage as a warm washing machine cycle.

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Step 4 – air dry

Repeat the same process with the insoles and laces, scrubbing them in hot soapy water before leaving to air dry. If this doesn’t shift the odors of the insole, it might be time to source some new ones.

Step 5 – prevent future odors

Shoes clean and smelling fresh, you’re ready to hit the gym again. But it’s worth remembering that the best form of defense is a good offense. To minimise the build-up of bacteria in the first place, wear socks when working out if you don’t already, and remove insoles after a particularly sweaty workout, allowing them to air dry outside of the shoe. Not only will this slow the build-up of odors, but it can also help prevent conditions such as athlete’s foot.

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