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    Morning, Noon, or Night – Is There a Perfect Time to Run?

    If you’re new to running, you might wonder when is the best time to run. Do you only have time in the morning or on your lunch break? Are you a night owl who feels the most motivated at night? While not everyone can choose at what time of the day to run during the week, you’ll still find benefits to running in the morning, afternoon, or late evening. See our breakdown of the pros and cons of running at various times of the day, plus our tips for maximizing your performance. Benefits of running in the morningThere are plenty of physical and mental benefits to running in the morning. For those who struggle with motivation, getting your exercise out of the way first-thing can be a good way to form a healthy habit.On the other hand, it can be hard to set the alarm clock an hour or two earlier in the morning and push yourself to get out of bed if you’re still groggy. Advantage:A jog or run in the morning can give you an energy boost that keeps you going throughout the day and improves your concentration.(1)A morning running routine can also lower your blood pressure and improve your sleep pattern.(2) It also speeds up a person’s metabolism, which improves calorie burning throughout the day Additionally, running in the morning gives your body a healthy dose of oxygen. The higher oxygen content in the morning air makes it easier to breathe.Disadvantage:Running in the morning can feel harder than other times of the day. Right after you get up, your joints might feel stiff, and your muscles tense and inflexible. This means that you don’t have the necessary muscle control and coordination when you are running. Make time to incorporate a dynamic warm-up routine in the mornings before you run, so you aren’t fighting resistance in your muscles while running. Running at Lunchtime or Early AfternoonWant to avoid an afternoon slump? Going for a midday or early afternoon run is a great way to break up the day and fight fatigue.Advantage:The middle of the day has the best conditions for a high-intensity run. You’re not too tired from a long day at work, and you’ve had breakfast or lunch to give you energy. Plus, it’ll give you more energy to finish off your tasks at work. Just half an hour of moderate exercise can  clear up cognitive fatigue.(3)Disadvantage:Running after lunch can be very strenuous. Your body needs more time to digest depending on how heavy and rich your lunch was. In order to avoid having to deal with digestive problems (e.g. stomach cramps) during an intense interval training, follow these guidelines:Wait about 30 minutes after a light snack before you go running. If you ate a large lunch, wait 1.5 to 2 hours before your run. If running after eating doesn’t make you feel good, do your training before lunch. However, it might be harder to run because your energy stores are not entirely full.Nutrition guide for runners:Do you want to know what you should eat before, during, and after your run? Find out in the nutrition guide for runners. Running at night or in the eveningFor some of us, running at night or in the evening is the only time we have for a workout. It can also be a great way to blow off steam or unwind after a long day.While it’s best to avoid high-intensity runs right before bedtime, running in the evening overall can actually help you catch more Zs.Advantage:Are you stressed out at the end of a hectic workday and have trouble unwinding? An easygoing endurance run can help you blow off some steam. You might also have more time in the evening for a proper warm-up and stretch. Disadvantage:Traditionally, we’ve been told that exercising late in the evening can affect our sleep schedule due to the production of cortisol, a stress hormone.However, a 2019 study concluded that exercise at night can aid sleep—as long as it’s more than an hour before bedtime.(4) That means you should schedule your runs at least 2 hours before sleep and avoid high-intensity exercise such as interval training or running.Find the best time to run according to your individual goalsNo matter the time of day that you run, there are advantages and disadvantages as well as different training effects. Think about your individual goals when you schedule your runs. Do you want to lose weight, reduce stress, get faster, or run farther? One study looked at the optimal training times for men and women. For men who want to lose weight, evening exercise has been shown to increase fat oxidation and reduce systolic blood pressure and fatigue.(5) In the same study, exercising in the morning for women reduced abdominal fat, while evening workouts were good for muscle function.Tip:The adidas Running app has a goal-setting feature. You can decide between a daily, weekly or monthly goal. Set your target calories, distance, duration, and more!No matter the time of day you run, there are advantages and disadvantages.Here are the main takeaways:If you want to maintain your performance level, you can train at any time of the day. Make sure you warm up properly.Midday runs are best for intense interval training to boost your performance.Training runs for general rest and recovery are best done in the evenings.  Basically, the best time for you to run is when it feels easiest for you. Factors like daily schedules, sleep patterns, work, leisure time, family, and meal times usually play a major role when planning your runs.*** More

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    Alcohol and Exercise – 7 Rules for Athletes

    Each year, around 10 liters of pure alcohol (ethanol) are consumed per capita in the United States.(1) And in fact, athletes also like to relax with a glass of wine or beer occasionally. But do alcohol and exercise go well together? These are the seven most important rules you should follow if you don’t want your drinking to hurt your athletic performance:  1. Moderation is the name of the gameIf enjoyed in moderate amounts, alcohol is also “allowed” for athletes and leisure athletes. Yet there is no scientific consensus on where to draw the line between healthy alcohol consumption and the point where it affects your training.(2) We do know, however, that women should drink less. Due to the lower body mass, higher fat percentage, and reduced enzyme activity (alcohol dehydrogenase), the female body digests less alcohol than the male body.Common recommendations for moderate alcohol consumption without health risks:10g of alcohol (⅛ of wine) for women20g (¼ of wine or 0.3L of beer) for men per day(3)In general, it’s advised to avoid daily alcohol consumption when doing sports, though. 2. Keep an eye on the caloriesAlcohol is often an underestimated source of calories. 1 gram of alcohol contains 7 calories, compared to 1g of fat with 9 calories. Therefore, 0.5 liters of beer contain 200 calories. To “work off” that beer, you would need to go for a 30-minute run. Calories we don’t burn are stored in the body. Cocktails containing cream, sugary syrups, or cordials are especially high in fat and sugar – they’re the calorie bombs among alcoholic drinks.3. Stay hydratedAlcohol promotes the excretion of water via your kidneys. This can lead to quicker dehydration of your body, thereby altering your mineral balance (e.g. potassium, magnesium, zinc). If your muscles are missing those minerals, their performance will drop! A rule of thumb: Accompany every glass of beer or wine with a glass of water. This doesn’t just make you drink less alcohol, but also helps to save on calories. And remember, you need to replenish the electrolytes and liquids you lose when sweating during your workout. This best works with isotonic drinks – drinks with the same salt composition as your body’s fluids. Due to this characteristic, they are perfectly suited to fill up on water and minerals post-workout.4. Avoid alcohol during intense training & competition phasesScientists found that even a moderate alcohol intake can reduce muscular strength. In a study, men drank 1 gram of vodka with orange juice per kg of body weight after a workout. For the average man, this corresponds to 6 vodka shots. Then, 36, and again 60 hours later, they had to prove their strength while being compared to a control group. The study revealed that the strength values of the alcohol-drinking test persons were significantly below those of the control group despite granting both groups the same time for recovery.(5) This means you should do without alcohol during especially intense training periods. And make sure you avoid alcohol (or just have a very reduced amount) within the last 48 hours prior to a competition.But what if you overdo it by accident?We’ve got tips on what to consider when you’re exercising with a hangover. If you want to build muscle, combining alcohol and exercise is not a good idea. Studies show that drinking after working out reduces muscle protein synthesis, thereby impairing recovery and hindering muscle growth.(6)5. Improve recovery & prevent injuryThere’s no clear limit indicating as of which amount of alcohol will negatively influence your recovery. However, alcohol consumption is often linked to cramps, makes you more prone to suffer injuries and prolongs the healing process. To be on the safe side, opt for the alcohol-free version during intense training periods, or times where your training requires a high mileage.6.  Get enough shut-eyeExcessive amounts of alcohol and those nights you spend on the dance floor affect your mental focus, endurance, coordination and, therefore, your overall performance. Too little sleep combined with alcohol consumption put your body under stress. Make sure you find enough time for recovery!7. Alcohol-free beer – a great alternativeBeer is often praised as the ideal drink to fill up on minerals and carbs after a competition. Getting in the minerals and carbs you lost and burned is definitely vital. However, the alcohol contained in beer slows down the process of filling your body’s deposits, which is the prerequisite for recovery and further training sessions. Therefore, opt for the alcohol-free alternative! Most non-alcoholic beers are isotonic, making them perfect to get in those electrolytes and liquids you lost. But keep in mind that even alcohol-free beer contains up to 0.5% of alcohol. Try it with orange juice next time! The American College of Sports Medicine found that OJ contains 4 times as much potassium and 3 times as many carbs as beer. Compared to good old orange juice, you’d need to drink 11 glasses of beer to reach the daily recommended amount of B Vitamins.ConclusionThe occasional drink in moderation is not a problem – even for athletes. However, if you want to improve your performance, build muscle, or are training for a race, steer clear of the bottle. *** More

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    6 Arm Exercises To Tone Your Arms Without Weights

    Trying to get rid of flabby arms or bingo wings? Or do you simply want to get toned arms? Remember that all arms are beautiful and as you age decline of your muscles is normal. The term “toned” has no official definition, and it can vary in meaning depending on personal goals. But the two most common meanings for toned arms are either “smaller” or tighter arms that are defined or bigger and more defined arms. Both of these toned arm goals require increasing muscle definition.To get more defined muscles, very little fat needs to cover your muscles which means losing body fat is crucial for results. Along with arm exercises, you should improve your diet to help you lose weight and fire up your metabolism. If bigger toned arms are what you’re aiming for, be sure to also incorporate heavier strength training and really challenge your arm muscles when you work out.The following arm exercises target your biceps, shoulders, and triceps to help strengthen and work all arm muscles. All exercises can be done without weights, but if you’re looking for more of a challenge, you can also incorporate weights, resistance bands, or any other weighted item in your home into the movements.Increase weights gradually…If you do choose to incorporate weights or any other weighted item into these arm exercises, be sure not to overdo it. Although lifting heavy is a way to increase muscle, if the weight becomes unmanageable, you can start to sacrifice proper form and put a strain on body parts that should not be engaged in these exercises.A good rule of thumb – choose a weight that you can lift ten times repeatedly without straining yourself.Which Muscles Arm Exercises WorkWhen most people think of strong and toned arms, something like this may come to mind 💪. But in reality, your arm is made up of more than 20 muscles, not just your bicep. With these six arm exercises, you can expect to work the following muscles:Upper Arm MusclesBiceps brachii (your bicep muscle, located in the middle of your upper arm)Brachialis (deep muscle underneath your biceps)Coracobrachialis (found deep under your biceps and connects to your shoulder blade)Triceps brachii (your triceps muscle, located on the back of your arm)Forearm MusclesBrachioradialis (muscle on top of your forearm)Shoulder MusclesRear delts (also known as posterior delts, found on the back side of your shoulders)Anterior delts (also known as front delts, located on the front side of your shoulders)Lateral delts (also known as side delts, found on the sides of your shoulders)adidas Training: Build The Best Upper Body WorkoutThe adidas Training app has fully Guided Workouts for you to choose from or create your own with the Workout Creator.Workout Creator: A Custom Upper Body Workout in 10 SecondsDecide how long to work outChoose “Upper Body”Pick your intensity levelDecide if you want to work out with no equipment or just resistance bandsOpt for the neighbor-friendly setting to avoid jumping or noisy exercisesGenerate workoutThe 6 Best Arm Exercises Without Weights1. Bicep curlsThe classic bicep curl is an essential arm exercise if you’re looking to strengthen your upper arm muscles – the biceps brachii, brachialis, and brachioradialis. This arm exercise can be performed with dumbbells, a resistance band, or even with two water bottles, depending on what you have available to you.Proper Form TipBe sure to keep your elbows close to your body and your shoulders down and away from your ears to maximize the recruitment of the biceps during this exercise. 2. Tricep dipsTricep dips are purely focused on using your own body weight, and you guessed it, working your triceps brachii, or tricep muscles. This arm exercise can be done almost anywhere, but popular variations include using a chair, bench, or step. Proper Form TipKeep your butt and lower back close to the chair or prop you are using to maximize the benefits of the exercise. To increase the intensity of this move, mix up the tempo! Try some slower and faster triceps dips. 3. Up downsUp downs, or moving planks, is the exercise on this list that packs the most punch. This arm exercise targets not only the triceps and shoulders but, as an added bonus, also your core and lower back. The more muscle groups you recruit for an exercise, the more calories you burn.Proper Form TipEngage your core throughout the movement, ensuring that your shoulders, hips, and feet are in a line. Additionally, be sure that your hands or elbows (depending on if you’re doing the “up” or “down” part of the exercise) are placed directly underneath the shoulders. Try to resist the urge to rock side-to-side while performing this exercise. 4. Narrow to Wide Push-UpsFeel free to do this arm exercise on your knees if it’s too challenging. The narrow push-ups will engage more of your triceps, and the wider push-ups will engage more of your chest. If you perform this push-up variation on your knees, be sure that your thighs don’t touch the mat.Proper Form TipPrepare for a push-up but avoid arching your back or sticking your butt in the air. Remember to draw your shoulder blades back and down and keep your elbows close to your body. Look down at the floor to keep a neutral neck to avoid any strains. And remember to breathe! 5. Bent over rowPut your shoulders into it with this arm exercise. The bent over row, sometimes called the barbell row, targets the backs of the shoulders – also known as the rear delts. Most people tend to focus on working only the front (anterior) and side (lateral) of the shoulders and forget the rear delts. Add a resistance band or weighted item to each hand for this arm exercise if you’re up for a challenge and it feels right for you.Proper Form TipStand shoulder width apart and bend forward at the hips. Create a slight bend in your knees, and be sure to keep a straight back throughout this exercise. Lower your arms towards the floor until your elbows are completely straight. Start the pull motion with your arms, and make sure your elbows pull up in line with your shoulders, creating a “t” shape.  6. PunchesFeel like a boxing superstar with this move! Throwing some punches can be a great way to tone your arms. Particularly your shoulders, triceps, and lats. To increase the difficulty of this arm exercise, you can add a dumbbell to each hand.Proper Form TipDistribute your weight equally and shift your weight to the balls of your feet. Exhale when you punch, and don’t extend your arms completely.  Start Your Arm Workout NowHead over to the adidas Training app to start toning your arms! Incorporate these moves into your next upper body workout or add them to a core workout to take your routine to the next level. Here’s a tip for an awesome 6-minute workout: Pick three exercises from this list, and three exercises from this core exercise list, alternating one upper body and one core exercise. Perform each exercise for one minute, one after the other. Yes, it will be tough but it’s only 6 minutes!Are you up for the challenge? Leave a comment to let us know what workout you came up with.*** More

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    Find Out How to Stay Motivated to Work Out

    by Emily Lemon & Hana MedvesekAre you ready to make some positive changes in your life? Maybe you’ve tried it before and stuck with it for a few weeks or even months. You started to notice a difference in your energy levels, quality of sleep, and how you felt in your body. But then there was a setback. Maybe you got sick, went on vacation, or had to work on a big project that devoured all your time. Your routine was interrupted, and you’re ready to make a new beginning. Understanding how the brain works with you and sometimes against you as you try to get back to your routine can help you identify the best strategy to get you committed to fitness again.3 Key Factors in Exercise CommitmentThere are three essential things to remember when establishing a new exercise routine. Try writing these phrases down and sticking them on your wall so you don’t forget.1. PatienceWhether you are learning a new language, a musical instrument, or how to have healthy relationships with people, the principle is the same. You need to be patient with yourself. Improving at something takes time, and you will mess up a lot along the way. It’s no different with strength training. The more time you invest in it and the more you practice, the better you will get. And the changes you experience in your mind and body are incredibly rewarding. So, be patient with yourself along your strength journey. Forgive yourself for taking breaks or overdoing it once in a while. Remember, this is a long-term investment in your relationship with yourself.2. Building Good HabitsThe ability to create healthy habits has nothing to do with strength of character or willpower. There are established strategies we can implement to set ourselves up for success. These include starting with little changes, such as refilling your water glass every time you go to the toilet at work to make sure you’re staying hydrated. It also helps if you do it every day, so if fitness is your goal, build more movement into your daily schedule by doing two push-ups when you get out of bed every morning or squats while you brush your teeth. Establishing cues for your habits can make them become automatic. For example, put your workout clothes out the night before if you plan to exercise in the mornings. You’ll be more likely to put them on if you see them when you wake up. For more guidance on building healthy habits, check out our blog post on the topic. 3. Purpose  One of the best ways to stay committed to fitness is to have the right mindset. Following a plan can give you the structure and guidance you need to make sure you are challenged but not overdoing it, but what really matters is purpose. Mindset matters so much, in fact, that it can directly affect measurable aspects of your health. In 2007, researchers at Harvard University studied the effect of telling people they were getting exercise in their daily job cleaning hotel rooms compared to a control group that was not told this information. The results showed a decrease in weight, blood pressure, body fat, and BMI among the group compared to the control group. You have a vision of what kind of life you want to lead; stay focused on that. Think about what you gain as you work towards it and what you will miss out on if you quit. 3 Tips to Stay Committed to FitnessFeel why you’re doing thisWhat is the long-term effect of achieving your goal? What would make you proud and why?  Keep exploring until you find an answer that feels emotionally charged. When you are emotionally connected to your vision, it motivates you on a deeper level. What is your vision of a “stronger you”?Maybe it’s about keeping up with your kids, watching your parents age, or having adventures with your spouse or friends. Maybe you want to be a role model. Or perhaps you used to have more energy and want to get it back. Something within you moved you to start your strength journey, and this is what gives you purpose. Remembering what moved you to start can help you stick to your decision.Surround yourself with remindersMost of us reach for our phones out of habit hundreds of times a day. Why not use this to your advantage? An easy way to do this is to choose a wallpaper on your phone that reminds you of your vision. That way, you can connect to your inner purpose for training daily. Once you experience your first setback, you will easily remember the importance of starting in the first place.Track your commitmentInstead of focusing on the outcome, like the number on the scale, focus on the actions first, like doing three workouts a week. For any new habit, especially strength training, it really helps to have a place where you can tick off the work you’ve done. The more details you track, such as which weights you use during a workout, the better! That way, when that critical voice in your head starts saying you aren’t making enough progress, you have evidence that you were doing the work and an effective way to assess whether you need to make changes to your plan or just stick to it.TakeawayNow you’ve got a better understanding of how to stay motivated to work out, so remember: your vision can make all the difference in staying committed to fitness. If you have an emotional connection to your purpose, you are more likely to stay committed to achieving your goals. Set yourself up for success by establishing healthy habits in your everyday life and reminding yourself of what. And remember to keep track of your activities so you can look back and be proud of how far you’ve come! *** More

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    Running For Seniors: 5 Tips to Get Started

    Are you too old to start running? The answer is no. It’s never too late to take up running.Many things are possible if you really want them. Age is mainly a matter of mindset and well-being. There are 30-year-olds who feel like they are already too old for everything, whereas there are 70-year-olds beaming with energy as if they were 40 years younger. Whether running at age 50 or 70, all you need is a dedicated training plan and mindset to take the first step towards a healthy and active lifestyle.Running keeps you youngWe’ve all heard of the harmful side effects of having a sedentary life, not moving enough throughout the day because of our jobs, lack of motivation, or age. But let’s talk about the benefits of staying active and running for older adults. A long-term study has shown that staying active, in this case by running, can reduce disability and mortality rates, especially in older runners.(1) By running at least 30 minutes three times per week, runners over 50 were found to have a comparable metabolic cost to young people in their 20s. Metabolic cost is the amount of energy a person needs to move, and this level naturally rises with age.(2)It is never too late to start running, and there is no reason that older runners can’t exercise just like their younger counterparts, provided that they keep these five tips in mind when getting active again.Basically, there is no reason that older runners can’t exercise just like their younger counterparts, provided that they keep a few basic principles in mind.Important note:Before starting up your training, make sure to have a physician give you a check-up and clear you to do sports again.5 Tips To Start Running For SeniorsTip #1 – Get plenty of restAs you age, your metabolism slows down, and your body takes longer to renew and regenerate cells. This is why it’s important to give your body sufficient time to recover after every training session. When you start exercising again after a long gap, you need to slowly increase the volume and intensity of your training to give your body time to adapt to the new demands.Tip #2 – Alternate your workoutsA great way for seniors to start running again is to alternate between walking and running. Regular endurance training not only increases your level of fitness and well-being, but it also prevents cardiovascular diseases like high blood pressure and high cholesterol.Alternating your fitness activities can help you reach your goals faster, as exercising to the point of exhaustion can be counterproductive. However, you can still work in some high-intensity sessions into your training. It is also a good idea as an older runner to see a physician or an expert to determine your optimal heart rate training zones.Tip #3 – Work on your strength and flexibilityMuscle mass and flexibility naturally decrease with age, which is why it’s so important to incorporate strength training and stretching into your fitness routine. Maintaining strength and flexibility for runners over 65 can help improve posture, decrease the risk of injury, and improve overall running performance. Studies have shown that it is possible to slow age-related losses in performance through targeted strength training. In fact, there is evidence suggesting that muscle growth and strength gains of up to 100% are possible even at an advanced age.(3)This is why you should incorporate strength and stability exercises into your training on a regular basis. Exercises with your own body weight are perfect for this because they require a high degree of coordination and stabilization. These moves can also help improve your running technique and agility.Tip #4 – Strengthen your bonesPushing and pulling are the two best ways to fight bone and mineral loss. Running regularly and static strength exercises are great for increasing bone mineral density (BMD). This improves the overall stability of your bones and prevents bone mass loss and osteoporosis.Another way to help strengthen your bones is by eating calcium-rich foods. Milk, cheese, and other dairy products are loaded with calcium, so start your day with a serving of your favorite yogurt. Some alternative foods also high in calcium are nuts, tofu, and broccoli. Be sure to add some of these to your next meal. Tip #5 – Get the right nutritionAs you get older, your metabolism slows down, and your basal metabolic rate decreases. This means your body requires fewer calories. This, together with too little exercise, is the main reason why people put on weight with age. Therefore, be mindful of serving sizes and the number of calories you consume, and eat a balanced and healthy diet.Be sure to include lean protein, whole grains, fruits, and vegetables, as well as low-fat dairy products or milk alternatives into your diet. Ready to start running again? Taking up running is possible at any age. Although older runners may not be able to perform as well as their younger counterparts, runners over 50 can reap many of the same benefits. Start your training slowly and gradually increase the intensity as your body gets used to running again. Use the adidas Running app to set your training goals. It is recommended for runners over 50 to train three times a week for 30 minutes. Try this as one of your running goals. No matter your fitness goals, remember that the important thing is to get active and keep moving as you age!*** More

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    What Is Sweat? The Truth About Sweat and Exercise

    What most people already know is that sweating is our body’s way of cooling itself down during a workout or intense physical activity, or even a super stressful situation. So obviously, sweating while exercising is very normal. But for some, sweating can feel excessive and can lead to not-so-pleasant odors or stains on clothes. So let’s learn more about what sweat actually is and answer common questions about sweaty workouts.   Table of Contents:What is sweat?Like everything that has to do with our bodies, there’s a chemical makeup of sweat – it is made up mainly of water (H₂0) and salt (Na+), and contains sodium, potassium, and chloride ions.(1)Sweat is directly related to changes to the electrolyte balance in the body.(2) This is why adequate hydration is extremely important, so your body has the means to cool itself down.If you are dehydrated going into a workout — which means you did not drink enough beforehand — your body will not be able to cool itself down or regulate its core temperature properly. The same goes for replenishing lost fluid after an intense workout.If you do not compensate for your sweat loss with proper fluid intake, especially for those who are engaging in intense physical activity, a hypohydration state can occur as well as an overall increase in core body temperature.(3)Remember, sweat is water and salt, so you’ll want to properly hydrate – of course, with water as well as homemade electrolyte drinks or mindfully incorporating a bit of salt into your meals.Where does sweat come from?Sweat actually comes from two different types of sweat glands in the body. The eccrine glands are the ones responsible for cooling down the body when our body temperature rises. They are found all over the body and open directly on the surface of the skin, which then allows the sweat to evaporate, causing this cooling effect.Apocrine sweat glands, on the other hand, are found under the arms and in the groin area — areas where there are generally more concentrated hair follicles. These sweat glands are also triggered by increased body temperature but are mostly activated during times of stress, anxiety, or hormonal fluctuations. This sweat is a bit milkier and mixes with the bacteria on the skin, which creates the not-so-pleasant body odor.Why am I sweating so much? The amount that you sweat also depends on your weight, sex, fitness level, age, where you live (climate), and even your genetics. Scientifically speaking, sweating is a complex physiological response to activity, temperature, plasma volume, and sweat rate.(3) Sweating a lot during exerciseSweating during physical activity is completely normal, but the amount you sweat can depend on your fitness levels and overall physique. An overweight person is going to sweat more easily because the amount of energy needed to execute a particular activity is going to be higher. Additionally, a fitter person who works out regularly will begin to sweat faster than a not-so-fit person because the body is smart and is already prepared to sweat to cool itself down while training.Did you knowOne study found that a person who is perspiring from running has a higher level of electrolytes in their sweat than a person who is inactively sweating in a sauna. This means that even the chemical makeup of the sweat that is produced depends on the cause for the perspiration.(4)Sweating in the summerYou may have noticed that you break a sweat faster and sweat more when you exercise in the summer. This is completely normal — your body has to adjust to the heat and cool itself down more. So, in this case, more sweat is a positive reaction from your body.Sweating in the saunaAnother common place many people find themselves sweating a lot is in the sauna. A trip to the sauna is usually intended to get sweaty and burn calories while relaxing. But do you actually burn calories from sweating? We will answer this, and many other frequently asked questions in our Sweat 101 section below.  How to prepare for a sweaty workout:1. Drink EnoughMost people walk around chronically dehydrated! Be sure that you’re drinking enough water every day. This calculator will help you find out how much you should be drinking:And by the way, you should be drinking water even when you are not thirsty! The feeling of thirst is actually your body crying for help, not an initial signal. If you’re not sure whether you’re drinking enough, see if any of these 9 signs of dehydration apply to you.2. Remove cosmetics beforehandIf you want to really sweat, then wash off any makeup or lotions you may have put on throughout the day. Why? These can block the pores and prevent your body from cooling itself down. Blocked pores (especially on the face) during exercise can also increase blemishes. Wash it off quickly beforehand if you have time.3. Wear the right workout clothesThe most important thing to think about when choosing workout clothes is breathability. You’ll be happier training in moisture-wicking and breathable materials.Looking for an extra sweaty workout? Try this intense Wakanda Forever Workout on the adidas Training app. Sweat 101: The questions everyone asks1. Why do I sweat so much from my face and head when I exercise?Sweating from the face and head is quite common and is simply a result of overstimulated eccrine glands. There are factors outside of exercise that can also result in a sweaty face and head, includingcertain medicationsanxietyspicy foodshyperthyroidismmenopause substance abuse2. How much should I sweat when I work out?This is the golden question without a golden answer. Because simply put, nobody is the same so while one person may sweat a lot during an intense workout, another might not at all during the same workout. As we stated earlier, hydration also plays a role in how much we sweat, as well as fitness level, age, climate, skin, gender, etc. If you are concerned that you’re not sweating enough during exercise, try a heart-rate monitor to better gauge your fitness level and intensity of the workout. 3. Does sweating during exercise burn calories?Exercise burns calories, and sweating can be a result of exercising as it helps to cool the body down. But like we said before, not everyone sweats during exercise, while some sweat excessively during exercise. So the amount of sweat doesn’t always align with the intensity of the workout.However, sitting in the sauna can burn calories as the high temperatures cause your heart rate to increase. But if you’re looking to lose weight, this is not a very effective way as you will likely only lose water weight from sweating and put it back on when you rehydrate.Remember, activity is what burns calories. No matter how much or how little you sweat.4. Is it unhealthy not to sweat during exercise?As we’ve said before, everyone is different – from genetic makeup to how many sweat glands you have, no one is the same. So if you don’t sweat as much as someone else, that’s not to say there is a problem. It might just be that you have fewer sweat glands.But what is unhealthy is if your body is unable to cool itself down, leading to heatstroke, heat exhaustion, or heat cramps. If your body is not able to cool down internally, you may have a medical condition like anhidrosis or hypohidrosis, and in that case, you need to seek medical advice.Some final wordsSo now you know that the amount you sweat doesn’t only depend on the intensity of your workout but also on other factors. If you provide the right conditions and hydration for your body to sweat in a healthy way, it can cool down efficiently so that there’s nothing stopping you from embracing your sweaty workouts. *** More

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    7 Exercises to Treat Iliotibial Band Syndrome (ITBS), or IT Band Syndrome

    Injuries and overuse syndromes are common in runners and can quickly take the fun out of exercise.One of the most frequent problems runners face is the iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes referred to as runner’s knee.Here you can find answers to the most common questions on the problem and seven exercises for preventing and treating this common runner’s ailment:What Is IT Band Syndrome and How Does It Develop?The problem of iliotibial band syndrome (ITBS), often just called IT band syndrome, occurs when the iliotibial band (IT band), which runs along the outside of the thigh, rubs against the knee joint.When you run, you constantly bend and straighten your knee joint. If your leg is turned slightly inward due to improper form, rubbing occurs. This friction can lead to tightening or inflammation of the fascia of the IT band. This explains why IT band syndrome, sometimes also named under the broad term ‘runner’s knee’, starts out as a dull ache, but over time turns into a stabbing pain on the outside of the knee. This can make simple things like climbing stairs or even walking very painful. It can also put a quick end to your running training.Please note:The term runner’s knee is a broad one and therefore, can also be referred to as patellofemoral pain syndrome (PFPS). The latter is actually different from the above-mentioned IT Band syndrome: PFPS describes pain in the front of the knee and around the patella or kneecap.What Are the Causes for IT Band Syndrome?Improper running technique and worn-out shoes are not the only causes of IT band syndrome.  A lack of strength in the stabilizing muscles of the foot, knee, and hips can also lead to this injury. The weak muscles cannot provide the stability needed during the initial contact and take-off. Regular cross-training can help to prevent imbalances and avoid developing an overuse injury: Try the Running Strong training plan in the adidas Training app to improve your running.What Should You Do When ITBS Occurs?If you are experiencing pains like those described above, stop running for the next ten to 14 days. Give your body and your knee a good rest.You can focus on recovering and building up strength in your stabilizing muscles with a targeted workout: the most important muscles to strengthen are your core, hips, and glutes. The right balance of mobility and stability is essential for relieving the stress on your IT band.You can and should, of course, do the workout below to prevent problems before they occur. Doing specific exercises two or three times a week can help avoid muscle weaknesses and imbalances.7 Effective Exercises to Treat ITBSThe following seven exercises offer you an ideal combo—they reduce muscle tension, improve flexibility and strengthen your stabilizing muscles.You can do them as a separate injury-prevention workout or as part of your recovery routine if you are forced to take a break from running for a while.Afterward, you should be able to continue with your running training pain-free. Take 30 minutes a day to work on correcting the imbalance in these typically weak areas.Please note:If you do not see any improvement after treating iliotibial band syndrome (ITBS), or runner’s knee, yourself, you should definitely consult a doctor for an accurate diagnosis. Specialists may also be able to clarify other causes of the problems.1. Release: Reduce Muscle TensionExercise 1 – Trigger Release with BallStarting position: Hurdler stretch with your knee bent at a 90° angle.How to perform the exercise:Position a trigger point ball or a lacrosse ball under the outside of your thigh muscle.Search for the spot in your muscle with the most tension.Now increase the pressure on the ball and slowly rub the tense area in a star pattern. This area should start to hurt less after a while.Duration:60-90 seconds per point and sideExercise 2 – Lateral Quad RollStarting position:Lie on your side.Position a foam roller under the thigh of your bottom leg and cross your top leg over with your foot on the floor in front of you.How to perform the exercise:Roll the muscle slowly at an even pace starting from the knee and working your way up to the hip.Avoid rolling directly over tendons and ligaments so as not to place unnecessary stress on them.Duration:60-90 seconds per point and side.2. IT Band Stretches for Runners: Increase FlexibilityExercise 1 – Supine ScorpionBasic VersionStarting position:Lie on your back.How to perform the exercise:Using your left hand pull your right knee to the left and try to push your knee to the floor.Your knee should form a 90° angle between your upper and lower leg.Now reach your right arm up and to the right. You should feel the stretch on the outside of your thigh.Advanced VersionHow to perform the exercise:Starting from the basic version.Now extend your right leg and thus increase the intensity of the stretch on your thigh muscle.Duration:60-90 seconds per sideExercise 2 – Pigeon PoseBasic VersionStarting position:Start on all fours.How to perform the exercise:Bring your right knee forward through your arms as far as you can and place your knee on the mat.The lower part of your right leg should be slightly open, so that your thigh is not resting on your calf.Make sure to keep your front foot flexed.Your left leg should rest comfortably extended behind you and your left hip should be tilted slightly to the right.Now raise your torso until your back is straight and adjust your center of gravity so you feel a comfortable stretch on the outside of your thigh.Advanced VersionHow to perform the exercise:Starting from the basic version, stretch your arms forward and lower your torso toward the floor.This will increase the intensity of the stretch.Duration:60-90 seconds per side3. Performance: Build StabilityExercise 1 – Single Leg Squat Front and BackStarting position:Stand on one leg.Put your weight onto your right leg and extend your left leg out straight in front of you and low to the floor.How to perform the exercise:Squat down and try to keep the knee as stable as possible.Hold this position for a few seconds and then push back up to the starting position. (Picture 1)Now extend your left leg straight out behind you and low to the floor.Squat down while once again keeping your knee stable and then push back up to the starting position. (Picture 2)Duration:3 x 10 repetitions per sideExercise 2 – Single Leg Bridge with ResistanceStarting position:Lie on your back.Place your feet hip-width apart.Lift your hips up and assume the shoulder bridge position.How to perform the exercise:Pushing up through your heel, put your weight on your left leg.Pull your right knee up towards your chest with your hands under the knee joint.Push your leg against your hands to apply resistance.Keep your hips square and then slowly reduce the tension.Let your hips sag and then lift them up high again.Duration:3 x 10 repetitions per sideExercise 3 – Clam Shells with MinibandStarting position:Lie on your side.Position a miniband between your knee and thigh and bend your knees slightly.How to perform the exercise:Stabilize your body with your right arm on the floor and then open your knees like a clam. Pull the band apart slowly but firmly and try to engage your hips and core muscles.Let the band pull your legs back together (with control) and then repeat the movement again.Duration:3 x 10 repetitions per sideSome Final WordsAs soon as you are pain-free for about ten days, you can try an easy test run. You should keep it short and make sure to warm up well. You can find useful tips and stretches for warming up in this blog post. It’s best if you run your test run on a treadmill or do a short, flat loop. This way you can stop at any time if the pain should return again. If everything goes well, you can slowly increase the distance per day. Related articles:*** More

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    Why Does My Knee Hurt? Check Your Symptoms!

    Does your knee hurt after a run or other workout? It’s not always runner’s knee; you may be suffering from jumper’s knee or pes anserine bursitis. Here you will find an overview of the three most common knee problems and what you can do about them.3 Common Knee ProblemsStep #1: Where Does It Hurt?Iliotibial band syndrome (ITBS):If it hurts on the outside of the knee and extends toward the hip, it is iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes runner’s knee.Jumper’s knee:Isolated pain in the front of the knee on the lower pole of the patella is also called “patellar tendinopathy”, or “patellar tendonitis” (jumper’s knee).Pes anserine bursitis:If pain develops on the inner side of the shinbone directly below the knee joint, it is most likely pes anserine bursitis, also called “pes anserinus syndrome”, “inner knee pain”, or “medial knee pain”.Step #2: Which Sport Do You Do?In order to diagnose which knee problem you suffer from, it is important to look at how you work out. All three knee problems can, indeed, develop in any sport. However, the jumper’s knee – as the name suggests – is more common among athletes who do sports involving jumping (e.g. volleyball) or stop-and-go movements (e.g. tennis, soccer). Runner’s knee and pes anserine bursitis, on the other hand, usually appear in runners.Step #3: Is Your Knee Tender to the Touch?Tenderness is present in all three conditions:With the IT band syndrome (also runner’s knee), the tenderness is on the outer side of the knee joint.With the jumper’s knee, the tenderness can be felt in one spot directly on the patellar pole.With pes anserine bursitis (also pes anserinus syndrome, inner knee pain, or medial knee pain) there is tenderness below the inner side of the knee joint.Step #4: What Can I Do About the Pain in My Knee?Treatment is necessary for all three conditions: ice and rest your knee! Avoid jumping or impact activities.Foam rolling exercises and stretching can help. If you suffer from Iliotibial band syndrome (ITBS), jumper’s knee, or pes anserine bursitis, you can find helpful exercises and tips in the respective blog posts:In a nutshell, these three knee problems can usually be distinguished by the location of the pain. The type of sport you do can also provide helpful information.Please consider:If the condition does not improve after treating it at home, you should definitely consult a medical professional for a clear diagnosis and additional treatment advice.*** More