Exercise

You just finished an awesome and sweaty workout – great job! But working out isn’t the only thing that matters; what you do afterward is the key to a good recovery and muscle growth.Avoid these eight mistakes after a workout:1. Forget to hydrateMost people are walking around chronically dehydrated. It’s essential to make sure that you always drink enough water. How much? Approximately 30-35 ml per kg of body weight per day, plus an extra 500-1000 ml for every hour of exercise. This is especially important if you sweat a lot! Stay hydrated before, during and especially after your workout…

“Ready… set… go!!!” Your last supper before running your race is a big bowl of pasta; the next day you prepare with a nutritious breakfast. Maybe you snack on half a banana 20 minutes before the start.You’re off to a good start! However, if you want to improve your pace during the race and reach your goal time (or even set a new personal record), you should take diet into consideration in the initial training phase – not just the morning of the race. Your diet throughout the months of training determines your performance in a race.Researchers from Aalborg University…

First and foremost, staying safe – whether as a runner or in general – is often not something that you can control. You can make small changes in your behavior, but in reality, it is up to all of us to keep each other safe. Running alone in the dark or in certain areas can be dangerous for everyone, although statistics show that women are at a disproportionately high risk of gender-based violence. One in three women are subjected to physical or sexual violence in their lifetime.(1) We’ll give you some tips on how to increase your safety and also give…

The marathon distance is something many runners dream of completing. For some, completing the event is enough. For others, being able to run the marathon within a certain time is their goal. Whatever the motivation, the experience of running a marathon is extremely powerful.Read about essential marathon knowledge to understand what makes the distance so special. Inspired to try your first marathon? There’s training tips and links to marathon training plans as well.MARATHON DISTANCE ESSENTIAL KNOWLEDGEHOW LONG IS A MARATHON?A marathon is 42.195 kilometers or 26.2 miles. WHAT IS THE HISTORY OF THE MARATHON?The first “marathon” took place in Greece. The…

As the days get longer and the sun stronger, we remember how important it is to adapt our exercise routine to avoid the hottest times of the day. It’s time to think about how much water you’re drinking and what you’re wearing to stay cool in the heat. Many of us forget to consider the impact of multiple hours of UV exposure. Long-distance runs or bike tours can put you at risk of premature aging and skin cancer just as much as consciously “working on your tan”. Training for a marathon? While you’re figuring out what to eat and how fast your…

You want to get off to a flying start and hit the road full of energy and motivation. But right from the start you feel pain running up the inside of your lower leg. Most of the time, the pain goes away while you are running. But frequently the pain lasts for several days and makes it difficult to keep training. “These symptoms are a sign of medial tibial stress syndrome (MTSS), or what is known as shin splints. Nearly a quarter of all interruptions in training can be traced back to this overloading syndrome. The pain usually builds up…

Resistance bands are likely the best inexpensive training tool you can get. Whether you are a beginner or already at an advanced fitness level, resistance band exercises can give your muscles a good challenge.You can use resistance bands for exercises that target any body part without putting extra pressure on the joints. And while the usual strength exercises focus on bigger muscle groups, resistance band exercises can be great for targeting those smaller muscles that function as stabilizers, too.Types of resistance bandsResistance bands can differ in shape, size, color, and the level of resistance they provide. Here is an overview…

Did you know that the adidas Running app and supports integration with various smartwatches, running watches, and can be synced to selected partner apps and training devices?Good to know:Your data is only ever shared across different apps when you have linked your account and allowed sharing.Read our blog post to find out which partners you can connect with adidas Running:How to connect the adidas Running app with a partnerOpen the adidas Running app. Go to the “Profile” tab, tap “Settings” (the gear icon in the top right corner), and select “Partner Accounts”. Choose your partner and follow the instructions. If…

What does “muscle recovery” mean? It means that your body can recoup after a race or a training session. After the body recovers, you are once again fit and ready to perform.How much your body develops and how much your performance improves depends on how well and how quickly you can recover. The faster you recover, the sooner you can begin again with the next training session. A fully recovered body is far more resilient. Plus, you don’t tend to get injured as easily. In fact, it’s during the time after your workout that the body improves its performance.Training is designed…

Are you a new runner? Have you decided to start running to improve your fitness? Before lacing up your shoes, check out these 8 extremely useful running tips for beginners from running expert Sascha Wingenfeld.1. Start with short running intervalsAre you super-excited to start your running training? As a new runner, you shouldn’t plan on running the entire distance in one go. “Break it down into intervals and try to keep them short at the beginning. Don’t be ashamed to walk between the intervals so you can recover a little,” recommends Sascha Wingenfeld. After some time, you can start lengthening…

If you haven’t started incorporating push-ups into your workout routine, start now! Push-ups are great for the entire upper body including the chest, shoulders, biceps and triceps, as well as a real challenge for your core and glutes. Whether you are a workout beginner or fitness pro, this functional bodyweight move is a must in your fitness routine and here are 10 push up variations for you to try.Beginner:1. Wall Push-Offs and Wall Push-UpsThis variation of push ups is performed on an incline (your upper body higher than your lower body) using a wall or step. The greater the angle…

The best runners know that symmetry matters. When you apply force equally on the left and right sides of your body, you become a more efficient—and faster—runner. More importantly, you’re less prone to injury.Ground Contact Time (GCT) Balance is a metric that can help improve your running symmetry. In this article, get up to speed on ground contact time balance and see our five tips for improving running symmetry. What is ground contact time?To understand ground contact time balance, let’s start with ground contact time, or GCT for short. This is the length of time your foot is in contact with the…