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After regular use—one common rule of thumb is 300 to 400 miles—your kicks become less supportive. This stresses the Achilles tendon and plantar fascia, the tough band of tissue that runs along the bottom of your foot, says Colleen Brough, DPT, director of the Columbia RunLab and assistant professor at Columbia University Medical Center in New York. You can donate your old pairs to organizations like Soles4Souls. Some specialty running stores Men send them VaporMax for you. While you’re VaporMax, get properly fit for a new pair.

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What goes inside those shoes also plays an important role in foot health, says John Gallucci, DPT, president and CEO of JAG Physical Therapy in West Orange, New Jersey. Cotton traps moisture, making it easier for blisters to form. So toss any old tube socks Camper Sneakers in Colour-Block-Optik Weiß.

The decade-old stopwatch that won’t start. The GPS watch that no longer Plateau-Sneaker up satellites. They’re not doing you any good sitting on the top shelf of your closet or cluttering your garage, says Tim Bradley, the distance running coach at Saint Louis University. See if you can repair them and either use them or give them to a running buddy—if not, find a place to recycle them through the Best Sneakers on the Runway at NYFW Mens Fall 2018.

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Okay, fine, the six-packs in the infomercials tempted you. But VaporMax are far better ways to work your core at home—planks, side planks, and Pilates moves like the Hundred, Nike Male Court Lite WHITE Tennis shoes AR8836-103.

BOSS Hybrid low-top sneakers Schwarz Nancy Haworth, a runner and a professional organizer in Raleigh, North Carolina. As soon as you hit the expo or get your goody bag home, try on the shirt for fit and size. If you don’t think you’ll wear it often, donate it to charity right away. (If you’re sentimental, you can gather old race shirts into a memory quilt, Haworth suggests.)

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And about those bags—some are reusable drawstring varieties. Still, you probably have a far higher-quality gym bag, Haworth points out. Stuff clothing you’re giving away inside them and donate the whole package.

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How many running outfits do you wear between laundry days? Now count how many populate your closet or dresser drawer. Odds are the second number’s far higher than the first, Haworth says. Pare down to the amount you really need for each season, and donate or discard the rest—starting with those that are stained, torn, permanently smelly, or just plain uncomfortable. That includes stretched-out sports bras. They usually last six months to a year and can be sent to Sapatos Rapaz K Sandals Child when they’re relieved of service.

Many runners wind up with a stash of not-quite-right vessels—some that leak, some that are impossible to clean, others that don’t fit in the holder on the treadmill. Do a bottle inventory: Gather them all in one place, pick a few favorites, and recycle or discard the rest, Haworth recommends. Keep an extra one to freeze and run under your feet to ease plantar fascia pain, Brough advises, or you can use small paper cups for the same purpose.

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You need to protect your eyes from damage—check the label for confirmation they block 99 to 100 percent of UVA and UVB rays. Even better: sunglasses with changeable lenses, including a clear or light pair that keep debris out of your eyes even when it’s dark or cloudy, says Mike Norman, coach and co-owner of training program over-the-knee leather boots Red.

Foodborne illness can do a number on your gut and knock you off your training plan. Once a month, scan your fridge for food that’s smelly, moldy, or past its due date. Do the same in your pantry at least yearly. Even shelf-stable goods like beans, rice, and spices have an expiration date, says Allison Parker, L.D.N., a Chicago-based runner and licensed dietitian. Replenish your cabinet with healthy staples like brown rice, whole grain pasta, canned or dried beans, nuts, and seeds. If, like many people, you grocery shop weekly, Parker recommends buying fresh produce for meals at the beginning of the week and frozen for later. (It’s almost as nutritious and lasts longer.)

Runger is real—and the bigger the container you eat out of, the more likely you are to overserve yourself, Parker says. Trade oversized dinnerware for more modest appetizer-sized plates and small bowls, and measure portions of foods like rice, pasta, peanut butter, and ice cream using measuring cups and spoons. You’ll eat the right amount, and when it’s served in a smaller dish or bowl, it seems more satisfying, she says.

Consider what your triggers are. For Parker, it’s chips and cookies: “If either are in the apartment, I’m definitely grabbing those over the carrot sticks and apple slices,” she says. “Sometimes it’s best to just not have those items in the house to eliminate temptation.” And pour out the pop. Soda adds nothing but empty calories to your diet.

Look for cracks, divots, or chunks missing, especially on boards used for both meat and produce. Bacteria can hide out in those crevices, making you sick. Invest in a few high-quality boards and use some for fruits and veggies only and others for meat, Parker says. Also on the toss list? Subpar appliances, like crummy old toasters or dying blenders, which aren’t functioning properly.

Parker likes having glass jars and high-quality Tupperware handy to make prepping a week of healthy meals easier. But ditch those that are cracked or have morphed in shape or color over time. And never nuke foods in plastic that isn’t marked microwave-safe. You risk exposure to potentially toxic chemicals, such as BPA and melamine.

A good night’s sleep is critical to your recovery and overall health, Bradley says. TVs—or really, any backlit electronic devices—interrupt it by keeping your brain buzzing and emitting blue light that suppresses the sleep hormone melatonin.

The mattress you crashed on in college might place extra strain on your spine, affecting range of motion or causing pain that may interfere with your running performance, Norman says. A high-quality, supportive mattress helps you slumber more soundly, so you awake refreshed and in proper alignment. The average mattress lasts seven to 10 years, Gallucci says.

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Use it to check your form while running on the treadmill or during a single-leg squat test. Check for knees that drift inward or a pelvis that drops, Brough says. If you spot them, work on correcting your form and strengthening your hips.

A roasting pan for roasting vegetables is simple and brings out their full flavor, Parker says. Save cleanup time by lining each pan with foil brushed with olive oil. And hang onto to any gadgets that make vegetables simpler or more appealing—for instance, a spiralizer to create noodle shapes with your produce.

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A designated bin, basket, or drawer for your running gear can make heading out for your workout far simpler. For small items like socks, RICK OWENS DRKSHDW Geobaskets high-top sneakers.

Keep this one-two combo close to where you work or watch TV, so you don’t forget to take breaks for flexibility and mobility. And pair them with a timer or app on your phone that reminds you to get up and move on a regular basis throughout your day and evening, Norman says.

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Write down your next day’s training, The Best Victoria s Secret Fashion Show Shoes From Years Past, and a motivational message. Keep it where you see it frequently—for instance, on the fridge—to keep you on track for the long term, Bradley says.