Raphael Stevens

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    Dance Your Way to Fitness >> Make Exercise Fun with this Effective Dance Workout (incl. workout video)

    Ready for something new and more variety in your workouts? Preferably a combination of cardio and strength? We’ve got just what you need! Dance workouts are all the rage on social media, TV, and even in magazines – and for a good reason. 
    What are Dance Workouts?
    Different. Captivating. Great for any fitness level and age. Dance workouts combine music and traditional bodyweight exercises with rhythm and dance moves. The goal of these fitness videos is to motivate you to improve your endurance, strength, and coordination through music and rhythm.  

     
    How are dance workouts created?
    There is no set structure to a dance workout. Some follow the standard warm-up, workout, cool-down program, while others simply combine different bodyweight exercises and dance moves.
    Either way, the individual exercises and moves are done for a few seconds each without a break between them. They can also be combined into a choreographed set and be repeated several times in a specific order. 
    The goal of a dance workout can vary. There are dance workouts focused on one muscle group and others that target the whole body. Some concentrate on improving endurance and coordination. Keep in mind, there are so many dance videos out there by now that you can even choose which kind of music you prefer. There is truly something for everyone. And if you find that you can’t keep up with a certain dance move or exercise, don’t worry. Do your best or run in place for those few seconds. The music makes it easy to always keep moving. 

    Aerobic Workout vs. Dance Workout
    You might be wondering how this is different from aerobic workouts. Aerobic workouts are designed with specific rhythmic steps and arm movements: up, down, right, left. The dance workouts that are so popular these days sometimes integrate this into the warm-up or cool-down, but the main workout is a combination of bodyweight exercises and dance moves. So what is the difference between a dance workout and aerobic dance? It is merely the name – the term “dance workout” is what this type of dance fitness is called today. 

    Top 7 Benefits of Dance Workouts:

    Combines endurance and strength training 
    High calorie burn through constant movement and rhythm change 
    Improves your mood and reduces stress (3, 4)
    No equipment necessary (but feel free to use weights or other objects like a hula hoop!) 
    Have a positive effect on long and short-term memory, attention, and brain plasticity in older adults (5, 6)
    Trainers guide you through the entire workout and motivate you 
    You can do it alone or with family and friends 

    Get up and Dance!
    Long story short – grab your workout clothes, let the music move you, and test your coordination and endurance with Lolu’s cool moves and positive energy: 

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    Sports Drinks Analysis ᐅ What to Drink when You Work Out (+ Recipe)

     You get homefrom a 30-minute run tired but happy. You’ve really earned a tall glass of juice, right? Maybe not. It’s true that you need to replenish lost fluids after exercise, but it’s very important to think about what you drink after sports. The duration and intensity of your workout determines what is the best drink to rehydrate effectively.
    H2: Why hydration is so important in sports 
    The human body is made up of 50 to 70% water. This is why it is so important to rehydrate soon after working out. Are you drinking enough every day? 
    Even just 2% dehydration will affect your physical performance. (1)The most common signs of dehydration are thirst, fatigue, muscle weakness, headaches, and muscle cramps. That’s why it’s important to remember to drink before you get thirsty! You should also be well hydrated before you start your workout. 
    Not everyone needs the same amount of fluid to stay hydrated. Use our liquid requirement calculator for guidelines: 
    For longer workouts ( > 60 minutes) the recommendationis 150 ml of fluid every 20 minutes. But when do you really need sports drinks?
    What are sports drinks?
    Sports drinks are what is called “functional beverages”. Made up of water, carbohydrates, minerals and micronutrients, they hydrate you during exercise and give you energy during longer endurance workouts. Sports drinks can be purchased ready to drink, as effervescent tablets, or as a powder. You can also make them yourself. 
    When you do a tough workout, you are bound to perspire. When you sweat you lose valuable minerals that your body needs to be able to perform. Make sure the electrolyte drink you select contains the following micronutrients:
    sodium chloride
    potassium
    magnesium
    calcium
    iron
    copper
    zinc
    The right beverage for every workout
    Hypotonic Drinks
    Hypotonic drinks contain a lower concentration of carbohydrates and salt than blood. They are a great thirst quencher because they rehydrate you fast.  
    mineral water (or tap water)
    cold teas (herbal, fruit)
    non-alcoholic beer
    Hypotonic beverages are the right option for casual athletes (moderate exertion < 1 hour). Isotonic Drinks When the fluid concentration of a beverage is the same as in the blood, it is called isotonic. This kind of sports drink replaces lost fluids the fastest and is the right choice for high endurance, high intensity interval workouts lasting several hours. Isotonic drinks replenish energy and salt.  Iso drinks Mix juices and carbonated mineral water 1:1 Drink isotonic beverages after intense workouts (duration > 1 hour) to replace fluids and energy.
     
    How to make an isotonic sports drink at home
    70 ml fruit syrup
    930 ml mineral water (approx. 600 mg sodium per liter)
    20 g maltodextrin
    1.5 g salt

    Tip:
    Lightly sparkling or still mineral water is easier on your stomach and the better option for sports drinks. 

    Hypertonic Drinks
    Hypertonic drinks contain a higher concentration of carbohydrates or electrolytes than blood. 
    Energy drinks
    Fruit juices,100% – undiluted
    Malt beer
    Soft drinks
    Due to their high sugar content hypertonic drinks are great for filling up your glycogen stores, but can’t substitute liquids (after intense exercise > 1 hour) for casual athletes. 

    Good to know:
    Sports drinks shouldn’t be carbonated or contain alcohol or caffeine. 

    Deciding which sports drink is right for you depends on your needs. Body weight, temperature, and physical condition play an important role here. It’s always a good idea to hydrate with isotonic drinks before exercising and when you are doing a long, tough workout.
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    Muscle Growth for Better Health and Weight Loss

    Being thin is not the same as being healthy. If you are someone who has never been happy with their weight or shape or body type, it’s important to try to turn that around. One way to do that is to shift the focus away from losing weight and onto building strength for bone health, joint health, and mental health. You might be surprised to see that you lose weight and feel better about your body in the process.
    If you want to build lean muscle mass, adding strength training can help you burn more calories, even if you substitute it for running or other cardio workouts sometimes.
    Strength Training for Weight Loss
    Strength training does not just burn calories while you’re exercising, but it gives your metabolism a boost that can last for hours afterwards, known as the afterburn effect or Excess Post Exercise Oxygen Consumption (EPOC), which helps you to burn even more calories. One study even found that you burn additional calories for up to 38 hours after high intensity, short duration exercises like strength training.
    As there is little or no rest between these bodyweight exercises, your heart rate can jump to up to 80% of your max, which will burn calories in a very short amount of time. The more muscles that are recruited in an exercise, means the more calories you burn, and the more effective the exercise is. Bodyweight exercises also allow for a full range of motion in the joints, meaning that you feel better as you carry on with your day, which gives you more motivation to take the stairs instead of the elevator, walk to the grocery store, and play with your kids, without feeling stiff or uncomfortable.
    Combining Cardio and Strength Training for Muscle Growth
    If you’re looking for maximum strength and calorie burn, a mix of cardio and strength training is the most effective way to reach this goal. How can you do that without spending hours working out?
    High-intensity workouts are particularly effective because they push your metabolism into high gear. Plus, there is a high afterburn effect. This means that your body will continue to burn calories after your bodyweight training while you relax on the couch.

    Anytime – Anywhere 
    Good intentions often fail due to lack of time, and busy days don’t leave much room for sweaty workouts. The good thing about bodyweight training is that you don’t have to toil away in the gym after a stressful day. Bodyweight training puts an end to all your time-related excuses. A 20-minute workout only makes up 1.4% of your day. Surely, you have time for that. Just throw on your workout clothes, clear some space in the living room, open the adidas Training app and get started on your workout. There will still be enough time afterwards to cook dinner and enjoy a pleasant evening with your loved ones.

    Remember:
    Don’t get discouraged if it takes time to drop some weight. Gradual weight loss (0.5 to 1 kg per week, or about 1 to 2 lb per week) is healthier and a lifestyle change will keep it off. Make sure to work out regularly and eat a healthy, balanced diet. Most importantly, always listen to your body.

    Bodyweight Training as Functional Fitness
    You might have heard the term functional fitness or functional training and wondered what it means. Think of functional fitness as “real life” movements that help your body prepare for “real life” stress in the safest and most efficient way possible.
    Think about it: Do you ever lift a water bottle like you’re doing a biceps curl? Probably not. But, you are squatting and lifting and rotating every day, right? And falling on the ground and getting back up – maybe playing with kids?
    Bodyweight exercises are a huge component of functional training. Bodyweight training engages multiple muscle groups during each exercise and leaves an endless amount of room for progressions and variety as you become fitter, stronger and healthier while minimizing injury and maximizing lean muscle growth!

    5 Reasons to Start Bodyweight Training
    1. No equipment necessary:
    You can literally start now, no matter where you are. Get up and do some jumping jacks, squats or even a HIIT workout. All you need is your body and some space to move.
    2. Growth mindset:  
    You are in control of your health and happiness. Any negative barrier or excuse you might have set up for yourself regarding your potential and goals is basically destroyed by the convenience, versatility and effectiveness of bodyweight training. Change your mindset, change your life.

    3. Calorie burners and muscle growth:
    Isolating a single muscle group on a machine in the gym is nothing compared to the calories you burn in a bodyweight workout. Plus, the more muscles you recruit during exercise, the more calories you’re going to burn.
    4. Your muscles want to work together:
    Let’s look at the push-up for example: biceps, triceps, shoulders, core (abs, lower back, hips), glutes and legs. Despite some muscles working harder than others during this movement, all of those muscles are actively participating in the push-up. When a muscle isn’t helping in the way that it should, that’s when you get movement compensations that can lead to pain and injury. It’s always critical that you pay attention to your form and nail that right at the beginning. Bodyweight training teaches your body how to work together as a team.
    5. Neverending variety:
    Bodyweight training never gets boring. There are always more exercises to learn, challenges to overcome and more burpees to be done. The adidas Training app is packed with different workouts and exercises to keep you motivated and strong. Try something new for your next workout and challenge yourself!
    Takeaway
    Did this inspire you to give bodyweight training a go? Or perhaps you’re a bodyweight training fanatic already and have your favorite workouts? Just remember to focus on training as a way to improve your overall fitness. It’s not just about weight loss – that’s the icing on the cake. Strength comes in many forms and bodyweight training can give you the confidence to reach your fitness goals and beyond. 

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    How to Get Rid of Cellulite? 4 Nutrition Tips and Glutes Workouts

    You probably clicked on this post because you want tips on how to get rid of cellulite. We are very aware of how society teaches us from an early age to “hate” certain things about ourselves. This is a problem that almost all of us struggle with in one way or another.
    That’s why we want to tell you this: first and foremost, your body is not your enemy. A lot of people look in the mirror and see their flaws first. Sure, there’s always room for improvement. But just because your butt might not look as perky as you’d like or your thighs touch when you walk or run, doesn’t mean you need to punish yourself for it. There are healthy, sustainable changes you can make to your diet and lifestyle that will be reflected in how you look and feel.
    Algae body wraps, anti-cellulite oil, or a 10-day serum… Let’s be honest: all those high-priced magic cures that are supposed to get you rid of cellulite overnight just don’t work. The most effective remedy to ease your worries about how you look in running tights is to just start loving your body for the amazing things it is capable of. If you’re not quite there yet, don’t worry – you’re not alone.
    The good news: There are ways to reduce the appearance of cellulite. Nutrition, foam rolling and your fitness motivation are the keys to toned legs and a firm butt. 

    What is cellulite?
    First of all, cellulite is not a disease. This term describes the fat tissue under your skin which usually is present your in thighs and butt. Women are affected by cellulite more than men, because the distribution of fat, muscle, and connective tissue is different. Fat cells and collagen fibers are intertwined in a net-like structure in a man’s subcutaneous tissue. Those fibers are parallel in women, making the tissue less stable. Therefore, fat cells can emerge at the surface by passing in between the collagen fibers. However, men can also show signs of cellulite when suffering from a lack of androgens, the male sex hormones.
    Reasons for cellulite
    There are a few reasons why some are more likely to be affected by weak connective tissue than others:
    Genetic predisposition: Like many things – some of which we love, some less so, those lumps under your skin are hereditary. If your mom is struggling with weak connective tissue, you’re more likely to develop cellulite, too. 
    Hormones: You feel particularly uncomfortable in your skin right before your period? This s might be due to changes in your hormone balance. Plus, did you know that also birth control pills can promote cellulite on the thighs and butt?
    Unhealthy lifestyle: Alcohol, cigarettes, or stress all have negative effects on your body. Unhealthy food choices contribute to cellulite too, as excess body fat is often deposited in areas like your thighs.

    Nutrition tips to get rid of cellulite
    A healthy, balanced diet is not just a great way to shed a few pounds – it also gives you more energy to do what you love, which benefits your mind and body. Enlarged fat cells restrict your blood vessels. As a consequence, the blood flow in your whole body is hampered, your metabolism slows down, and lymph drainage is impaired. This, in turn, makes your skin less elastic and cellulite more visible. So, what do we do? Boost your metabolism! Say no to fast food, as well as fatty foods, alcohol, and sugar.
     4 diet tips to get rid of cellulite:
    Lots of liquids: Drink enough fluids like water or unsweetened tea (try green tea or nettle tea) during the day. This helps your body transport vital nutrients to its cells and eliminate waste products.
    Low-sodium nutrition: Did you know that foods rich in salt lead to fluid retention in body tissue? This contributes to the appearance of cellulite..
    Foods rich in potassium: Go for foods like apricots, bananas, potatoes, ginger and artichokes. They have one thing in common: they contain lots of potassium. This important mineral helps with oxygen and nutrient transport to your cells. Moreover, potassium also promotes the excretion of waste products from your body while cells are repaired and renewed. Also nuts with a high vitamin E content are great for your skin. But, keep in mind that nuts contain lots of fats. A handful a day is enough.
    Vitamin C: Bell peppers and kiwis are both rich in vitamin C, which fosters collagen production in your body. And collagen is responsible for smooth and even skin.

    A general rule to follow:
    Avoid crash diets! The quick weight loss (and gain) can encourage cellulite. Plus, you also lose muscle with crash diets, and muscle is what firms up your body tissue.

    If you’re looking for nutrition tips, check out our blog posts on reasons to quit sugar, healthy foods that cleanse the body or the difference between good and bad calories!

    Exercise tips for a toned body
    Now that we’ve talked about how to fuel your body in a way that makes you feel amazing, it’s time to get active. Literally. If you really want to lose weight and/or tone your body, as well as get rid of cellulite, you need to get moving. Strengthen your butt and thigh muscles to shrink fat cells in these areas and to tighten your connective tissue.
    Squats, lunges, or a HIIT workout – all strengthen your legs and basically the entire body. Plus, those exercises will boost your metabolism. Bodyweight Training is also very effective if you’re looking to work several muscle groups at the same time. If your priority is burning calories, try Tabata training, interval runs, hill workouts, or skipping rope! Or just pick one of these 4 amazing fat burning workouts.
    Glutes Workout for a Toned Butt and Legs
    Check out this great 15-minute home workout with leg and butt exercises:

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    And here’s one last tip:
    Have you ever heard of fascia training or foam rolling? Fascia is the connective tissue that stabilizes and separates muscles. After an intense workout or tons of squats, your muscles need time for recovery. Try foam rolling to support the process.

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    HIIT Workouts, Tabata or Circuit Training: 6 Exercises for Customized Home Workouts

    We all have our favorite home workouts. What puts a smile on your face? Is it getting the adrenaline pumping with a HIIT workout? The quick 4-minute blast of a tabata workout? Or  maybe the familiarity of circuit training? 
    These 6 exercises can be combined to create different bodyweight workouts for you to try at home and add some variety to your fitness routine. And don’t forget to cool down with some stretching to facilitate recovery afterward.
    6 Exercises for Home Workouts • Level: Beginner to Intermediate 

    Stretching for Recovery 
    Muscles tightening up? It’s time to stretch! Here are a few easy stretches to loosen up. Foam rolling after a workout is also a great way to facilitate recovery.

    Choose Your Favorite Home Workout: 6 Combinations 

    Classic Circuit Training Plan 3-5 rounds. Depending on your level, start with eight reps (per exercise) and increase to 16 reps or more. After each round take a break for max 40s and have some water. The shorter the breaks are, the more intense the workout gets – even with fewer repetitions. But take at least 20 seconds to rest between rounds. When you are done, add some stretches, such as Cobra Stretch and Downward Dog. Stay in these for 25 seconds each.
    Pyramid This method is common in weight training but is also very effective for bodyweight workouts. Choose your exercises and start with one repetition of each exercise. In the second round increase to two reps, adding one repetition each round until you reach ten. When you’ve reached ten, do the same exercises working your way down to one. This adds variety to your bodyweight workouts. Mixing methods and challenging your muscles in different ways has more impact on muscle growth and leads to great results in the long run. You can stop when you’ve reached ten or work your way down to one rep, but try going up & down for a tough challenge.
    HIIT Workout High Intensity Interval Training or HIIT is a fun way to get the most out of your training with the highest intensity. Perform each exercise for 40s, take 20s rest after each exercise, then continue with the next one. Put everything you’ve got into those 40 seconds. Exercises with left and right variations can be split into 20/20s if you like. Take a 40s break after each round and shoot for three rounds.
    Tabata Workout Tabata is a type of high intensity interval training that keeps your body burning calories after you’re finished. One tabata workout is four minutes long, 20s workout and 10s rest for eight rounds. If you’re up to it, repeat the tabata workout for another four minutes.
    Example: choose four exercises that you repeat when you’re done with the first cycle: 
    Beginner Burpees
    Low Plank Jack-Taps
    Tuck Crunches
    Butt Kicks

    You can also choose one exercise for the whole tabata workout, such as eight Beginner Burpees. If you go for this option, you can also add more single-exercise tabata workouts, e.g. three more, choosing three exercises. If you choose a left/right exercise you can alternate the side for 20s each. 

    Combine methods and test yourself Take the classic circuit approach and start the first round with a moderate number of reps, let’s say ten. In your second round you go all in for intervals, for example 30s workout,15s rest. The third round is reps again, and the fourth round is back to intervals.
    Challenge yourself Change the pace of your workout to make it more challenging. Performing exercises really slowly to focus on your muscles, form, and breathing increases the intensity and targets your deeper muscles. You can also try a slow round, then a regular pace, then a fast round of exercises. Do every exercise for 20-30 seconds and you will feel the difference between the intensity levels. To mix things up even more, split the time and do half of the exercises slowly and half fast.

    Important:
    Remember to stay hydrated. If you are squeezing a home workout into a busy day, you might feel the pressure to get back to the millions of other things you have to do. Keep a water bottle nearby so you can avoid getting dehydrated.

    Takeaway
    No matter what you do, always watch your form and don’t forget to warm up. This is especially important before you start an intense HIIT training session like tabata. Your muscles will appreciate the preparation time before you really put them to work; warming up is an essential part of injury prevention. These types of workouts shouldn’t be done more than three times per week; your body needs time to rest and recover. Exercises like Plié Squat Arm Circles or Beginner Burpees are also great to warm up and get your blood flowing when you do them slowly and in a controlled manner. Butt Kicks and Front Knee Kick & Reach are not only great exercises for your home workout but also the perfect way to warm up before you go for a run.
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    Lower Body Workout >> 7 Resistance Band Exercises for Abs, Legs and Butt (+ Video)

    Easy to store, fun to use, and effective – resistance bands add variety to your workouts. Whether you want to increase the intensity of specific exercises or put together a quick running warm up, resistance band exercises are a great way to work even the smallest muscle groups and are suitable for any fitness level. 
    Try a resistance band workout today and see for yourself! 
    Workout Video: 7 Effective Resistance Band Exercises 
    Check out our video with resistance band exercises for a great lower body workout:
    Duration: 15-20 minutes
    Warm up: included
    Number of exercises: 7 (+ 4 warm-up exercises)
    Muscle groups: abs, legs and butt
    What you need: resistance bands, exercise matt 
    This 15 to 20 minute (incl. warm up) resistance band workout is easy to integrate into your day. Work your abs, legs and butt with these home exercises. Just grab your resistance bands and get started! 

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    Can’t get enough? Get more resistance band exercises to add variety to your training or put together your own resistance band workout with these suggestions.
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    Running in the Cold: Hot Tips for Winter Running Gear

    There are places in the world in which the winter months are the most pleasant time of the year for run training. Of course, unless you happen to live in Australia or South Africa, you probably won’t feel this way.
    Particularly in the coming months, when there is snow on the ground and it is freezing cold, getting yourself outdoors to brave the weather will present a big challenge. If you still manage to find a way of motivating yourself to keep running in the cold, you can benefit from these advantages:
    Do you often feel tired and lack energy in winter? Then you will enjoy the burst of energy your winter runs give you even more.
    If you don’t take a break from running during winter, you stay fit year round and you get into shape faster in spring.
    You strengthen your immune system and toughen yourself up.
    If you complete your workout despite the bad weather, you will feel a sense of pride and accomplishment.
    I’m sure you are familiar with the saying, “There is no such thing as bad weather, only unsuitable clothing.” There’s a lot of truth to that saying. To make running in the cold, snow and ice easier, we have put together a list of the hottest tips on cold weather running gear to keep you running in winter.
    Winter running gear essentials
    TDress like an onion! Wear several layers of clothing, one on top of the other. The first layer should consist of special, breathable functional underwear. This absorbs the sweat and then transports it out, away from your body. The second layer of your cold weather running gear should regulate your body heat. A good example of this would be an elastic stretch fleece shirt. The third layer protects you specifically against the wind and the elements like a Windstopper vest or a Gore Tex jacket.
    The right footwear
    For running on winter’s often wet and slippery surfaces, a running shoe with a good sole profile, like a trail running shoe, is essential. A breathable and water-repellent upper keeps your feet dry. Special running socks with extra breathability prevent shifting and slipping and help keep your Achilles tendons and calves warm.

    Warm head and hands despite the cold
    In the case of strong winds and frigid temperatures, wearing a running beanie or a headband is a good idea. Special running gloves keep your fingers warm. That way you’ll be safe from excessive heat loss.

    Our tip:
    Your body produces heat when your muscles move. Therefore, make sure to choose your clothing so the first few minutes of your run are a bit chilly. That way you don’t have to worry about being overdressed and can avoid heavy sweating and overheating.

    An absolute must: Warming up
    When it is particularly unpleasant outdoors, warm up at home. Good exercises for this are jumping jacks or walking high knees. But don’t work up too much of a sweat though, because you don’t want to start your run drenched in sweat.
    The cold won’t bother you much if you warm up before your run.

    Start off into the wind
    If it is not only cold but windy too, then choose a route in which you start running into the wind and finish with the wind at your back. That way you avoid getting too cold at the end of your run.
    Running in the dark
    If you prefer morning or evenings when you go running in winter, make sure to wear the right gear for your safety. Besides headlamps, reflective vests, safety armbands and safety shoe clips, there are reflective running beanies, jackets and gloves for running in the dark.
    More fun running in a group
    Get together with like-minded people. This helps motivate you and makes your training session twice as much fun.

    Don’t forget to cool down
    After you run, get somewhere warm as quickly as possible and take a shower or change into warm and dry clothes. If you are wrapped up nice and warm, you can do your cool-down stretches outdoors without the risk of catching a chill.
    Even if it is not as noticeable as in summer, you lose a good deal of fluids running in the cold. Therefore, make sure to drink plenty of water after your run.

    Our tip:
    Never put your running shoes on the radiator to dry. The strong and direct heat makes the material of the shoes stiff and brittle, thus reducing their longevity. Instead, stuff your shoes with newspaper and put them in a dry, heated, and well-ventilated room. After about an hour, you can replace the wet newspaper with fresh, dry newspaper.

    We hope you feel motivated to try running in the cold this winter. Just make sure you are prepared with the appropriate winter running gear!

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    Streak Running • Tips to Keep You Running Every Day

    Have you ever considered running every day? This is exactly what you do in a run streak. We’ve put together a few tips to help keep you going in a running streak. 

    Definition: Running Streak
    A “streak” is when you run on consecutive days for a certain period of time. According to the rules of the United States Running Streak Association, a distance of at least 1.6 km counts as a run.(1)This is usually 12 to 15 minutes of easy running. You can’t make up missed runs or run ahead in a streak — you really have to run every single day without fail. At the end of the year, you can look at how many consecutive runs you completed. 

    6 Tips for Streak Running
    1. Set a running goal
    Running every day can be challenging for any runner. Choose a time of day that suits you, set your intended timeframe, and you’ve got your running schedule. 

    Tip:
    This method is good for beginners who want to start running; it will help establish some regularity for the body. The goal is to make running a normal activity that you want to integrate into your daily life.  

    2. Begin slowly
    The motivation is usually highest at the beginning. In order to keep this level up, you should start slowly. Streak running is not about breaking a new record every day. Divide your mileage up well, switch between running fast and slowly, shorter and longer distances. This is a great way to develop your running potential. 

    Tip:
    In order to add variety to your daily running routine, you can mix in different training methods: fartlek, long slow runs, tempo runs, or crescendo runs.

    3. Discover the benefits
    Running every day is not at all detrimental to your health. Studies show that moderate daily exercise improves your overall health.(2) 
    By starting your training with short and slow runs, you give your body time to adjust to the effects of exercise. You protect your joints, avoid overtraining, and prevent painful injuries. 
    You can gradually make running a new habit in your daily life. With the short runs you can carve out space in your life for running. Friends and colleagues who might be skeptical about your athletic enthusiasm will be more understanding of short workouts.

    4. Listen to your body
    There is no place for excessive ambition in streak running, like any kind of professional training. Beginner runners should be careful about the goals they set for themselves. Give your body time to get used to running. The moment you feel that you are overtraining, take a break from your run streak. Typical running problems like shin splints and ankle sprains are nothing to laugh at. Knee problems and back pain resulting from poor running form are common side effects of overtraining. You can prevent problems like this by warming up properly. Bodyweight training exercises to strengthen your muscles will help improve your running performance.  
    5. Enjoy the recovery
    Does running every day and recovery sound like a contradiction to you? It doesn’t have to be. Let’s say you run between 2 and 10 km every day, your body still has time to recover. This happens during relaxed, slow runs, during which your muscles experience active recovery. Additional stretching relaxes your muscles and with a foam roller you can stimulate your connective tissue and loosen tension and knots. 

    6. Don’t forget to eat right
    Along with proper recovery, the right nutrition will strengthen your performance. When you run every day, you burn more energy. Make sure you drink enough fluids and eat a balanced diet. Eat meals rich in quality carbohydrates like whole grain pasta to keep your body supplied with enough glycogen. This way you’ll have the energy you need for your daily runs. Healthy fats and protein, which you can find in meat, fish, beans, nuts, and eggs, will refill your energy stores after the run. Fruit and vegetables provide you with additional vitamins and minerals. 
    Check list:
    ✓  Shoes: it pays to invest in good running shoes if you want to be a streaker. The right fit will help prevent injuries. 
    ✓  Outfit: get the right clothing for any weather. Rain is no excuse. Do your short runs on bad weather days.  
    ✓  Route: try running without a route in mind and use these sessions to get to know the area better. 
    ✓  Friends: motivate friends and colleagues to join you. When you run the minimum distance, there’s really no excuse not to come along. Anyone can run 10 to 15 minutes and squeeze it into the lunch break.
    Are you ready for streak running? Download the adidas Running app and track your runs!

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