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Use a spoon or dull knife to get rid of as much of the paint as you can. Hold the fabric of the shoe taught and gently scoop up the extra paint. This will make it much easier to sponge and blot away the stain. This will dampen the area, making it easier to flush out the stain. It will also make the fabric more pliable and easy to work with. Use lots of water and do not be afraid to reapply as needed. Try to keep the canvas as wet as possible. It will be easier to remove the stain if the canvas is wet. The water will keep the fabric flexible and activate the detergent as you work on the stain. Mix one part detergent, one part water in a small bowl or bucket.. Apply it to the shoes with a wet sponge and rub into the stain. Do not be afraid of applying pressure and really scrubbing the stain. Make sure to use a sponge different from the one you use on kitchen surfaces or utensils. Simply run the shoe under a faucet with cold water to remove the detergent suds. Repeat the above steps until the stain is gone. Apply more pressure and water if you are having trouble removing the stain. If the stain still remains, apply some nail polish remover to a damp paper towel. Dab it on the stain and continue until it disappears.

summary: Get rid of the excess. Blot the affected area with a wet cloth. Apply a detergent mixture. Rinse with water. Apply nail polish remover.

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Running shoes should fit you well. Running is a very repetitive motion, and even the slightest discomfort will slow you down. In addition, continued use of ill-fitting running shoes can cause injuries such as plantar fasciitis, heel problems, and back pain. The extra $75 is definitely worth it. If you can spring for it, go to a specialty shop that can get you a shoe that's perfect for your foot. They'll take a look at the structure of your feet, your running style, and be able to hand you the shoe that will be your runner's golden slipper. Since you're burning so many calories, it's 100% necessary your diet is in order (especially right before a run). A runner's diet should consist of mainly fruits and veggies (skin on, if possible), lean meats, and dairy products. The more color and the more whole (and the less processed), the better. If we're getting specific, dairy products from animals, fish, and anything that's related to a seed or has seeds is great, too. And, of course, refuel after your runs as well. Your muscles need to repair themselves! Though it shouldn't be a staple of your diet like the aforementioned foods, look into energy gels like Gu. It's a blast of sugar and energy that can give you that zip you've been looking for, even if it is temporary. If you're running long distances and/or running all out, the importance of staying hydrated cannot be stressed enough. The absolute last thing you want to happen is your body passed out on the sidewalk, just waiting for a stranger to take you to the hospital. Alright, fine -- that's a worst case scenario. Best case dehydration scenario? Your metabolism shuts down and your muscles stop working. Thanks, but not thanks. Always, always, always have a water bottle with you. If it's cumbersome, get a belt that carries it around your waist. A 7-minute mile is serious business and you've got to be serious about it if you want to succeed. Seriously healthy, too. Don't pressure yourself to finish the bottle. Only drink when you're thirsty. Current research says that not drinking enough liquids and drinking too much liquids (yep, that's a thing) can both wreak havoc on your system. . And by that we mean a solid 7 hours, if not a bit more. Sleep is as important to your body as air is to your lungs. Don't get enough and your body will suffer and fatigue. You can get less and survive, but don't expect your runs to be impressive. In general, keep the caffeine to the morning. Don't pound that can of Mountain Dew prior to your late-night run. A little can get you going and can actually be good for your time, but too much can be detrimental. If you are injured, don't continue running. You are just exacerbating the problem and guaranteed that you'll be down for the count much, much longer. So listen to yourself. If you start hurting, stop. It's not worth it. It's not worth spending the next few weeks on the couch, unable to train. If you're a serious athlete (which you probably are), you know how important it is to warm up beforehand and stretch after. Be sure to allot time for both of these in your running regimen to prevent injury.

summary: Get good running shoes. Eat right. Stay hydrated. Sleep Take care of your body.

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Ground seaweed is used to add an oceanic taste to many Asian and coastal recipes around the world. Opt to use spirulina powder instead of seaweed to make the oceanic flavors much more potent and to add a boost to the nutritional value of your meal. While they don't taste exactly the same, as long as seaweed isn't the main component of the dish, you won't be able to tell a difference. Raw spirulina can be used instead of raw seaweed as well in just about anything except sushi, as the algae doesn't exactly wrap around other ingredients very well. Spinach and spirulina have wildly different flavors, but they have the same color. If you want to "trick" your kids into eating spirulina for its nutritional benefits, substitute it for spinach in your recipes. Plus, it has more than 2000 percent more iron than spinach, bringing a boost to your iron intake each day. While you can't substitute spirulina for cooked spinach, it works well if the spinach component of your dish is not the main element. Test it out with a few small recipes before you commit to making a meal out with it. One of the most common ways for people to take spirulina is to simply mix 1 tsp (5 g) with a full glass of water. You can use a tiny amount of spirulina in place of food coloring for a more natural option. Pour tiny amounts of spirulina while stirring into the recipe you want to turn green. Most recipes call for at least 1 tsp (5 g) of spirulina to get its full nutritional value, but if you are just changing the color of a dish, opt to go for a 1/4 tsp (1.25 g) at a time so you don't add any extra oceanic flavors. If you add too much, the recipe will turn a deep, dark green. Make sure to use a pinch of powder so you don't overwhelm your guests with a surprising algae taste.
summary: Substitute spirulina for ground seaweed for a more powerful flavor. Replace spinach in your recipes with spirulina. Use small amounts of spirulina in place of green food coloring.