Raphael Stevens

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    Resistance Bands: 8 Warm-Up Exercises with Exercise Bands

    It’s important to always include a warm up (and cool down) in your workout routine. This way you get your body ready for running or strength training and can prevent injuries. 
    Why warm-up exercises are so important before a workout: 
    You gradually increase heart rate and body temperature.
    Muscles get warm; tendons and joints become more supple.  
    Injury prevention.
    Better mobility, flexibility, and mental focus. 
    The benefits to using resistance bands in your fitness routine are significant; plus, they can make your warm-up exercises more fun and interesting. Available in different sizes and strengths, you can use resistance bands to stimulate specific muscle groups.  Why not get creative and come up with an entire resistance band workout!
    We’ve put together the 8 most effective warm-up exercises with resistance bands for you to get started. Do eight to ten reps of each exercise for two or three sets. This is a great way to warm up your whole body.
    4 Upper Body Warm-Up Exercises with Resistance Bands 
    1. Shoulder Circles

    Stand up straight and pull your shoulders back and down. 
    Grasp the exercise band in each hand and stretch your arms out to the sides. 
    Move the resistance band up over your head and behind you, always maintaining tension on the band. Then move the band up and back over your head again until your hands are where you started. 
    2. Face Pulls

    Attach the exercise band to something at the level of your face. Grasp it with both hands and take a few steps backward. 
    Your arms should be stretched out in front of you with slight tension on the resistance band. 
    Now pull your hands toward your face. Make sure to keep your elbows up. 
    Hold this position for a few seconds and then return to the starting position. 
    3. Lateral Raise

    Lay the resistance band on the floor and stand on the middle of it. Grab the ends of the band and let your arms hang by your sides. Tense your abs and glutes. 
    Bring your arms up at your sides until they are parallel to the floor. 
    Hold this position for five seconds, then lower your arms back down to the starting position. 
    4. Side Bend

    Put your arms up straight above your head and hold the resistance band tightly between your hands. 
    Bend your upper body to the side, alternating left and right. 
    4 Lower Body Exercises with Resistance Bands 
    1. Banded Front Squat

    Stand on a loop resistance band with your feet shoulder-width apart. Stretch the band up to your shoulders. 
    Cross your forearms and keep your core tight. 
    Drop down into a squat. Make sure you are doing the squat properly. 
    Move back up into the starting position.

    Important:
    Keep your weight on your heels and don’t squat so low that your hips start to tuck under and you lose the arch in your spine. 

    2. Side Walk

    You’ll need a short resistance band for this exercise. Using a loop band, place both feet inside the loop and the band around your thighs.
    Bend your knees, your upper body should be facing forward, and hold your hands in front of your body. 
    Take one step to the side. The band should be under tension throughout the entire move. 
    Do the exercise in both directions. 
    3. Deadlift

    Lay the resistance band on the floor and place your feet on it hip-width apart. 
    Now grasp both ends of the exercise band with your hands. Keep your back straight. 
    Push up through your hips and knees and come into a standing position. Tighten your glutes as you stand up. 
    Come back down to where your hands are at the height of your shins.
    4. Kicks

    You’ll need a short loop resistance band for this exercise. Step into the band with both feet and position it at the height of your quads (just above the knees). 
    Swing your right leg forward and back in a controlled manner. 
    Now repeat this exercise with the left leg. 

    Our tip:
    You can also do this exercise with the resistance band positioned at your ankles. A variation on this exercise involves moving your stretched leg in circles.

    Takeaway
    As you can see, exercise bands are a very useful tool to mix up your fitness routine. You can integrate them into your warm up and use them to push your workouts to the next level. You’ll find all the resistance bands you need for warm-up exercises at BLACKROLL®.

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    Are You a Runner? Try Out Our Test to Find Out!

    Have you noticed that you now have more running shoes than regular shoes? Do you dream of running and you can’t keep your legs still at night? Take this test to find out if you are a real runner.

    Share the quiz to show your results !

    Are You a Real Runner?
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    Yoga for Runners: The Best Tips and Yoga Poses

    The runners among you know all too well the aches, pains and muscle tension that occur during or after running. These are typically felt in the back, knees, legs, ankles and hips. They not only affect those new to running, but also those who run on a regular basis. The good news is that yoga poses can help you get rid of the pain, prevent injuries and even improve your breathing during your running sessions.

    Good to know:
    Regular yoga has a positive impact on your flexibility, bone density, blood circulation and breathing and even helps you gain muscle. It is also perfect for relaxing and warming up before a workout and promotes post-run recovery!

    Below you can find the Top 8 Yoga Poses for Runners, which can help you improve both your running training as well as your post-run recovery. Whenever possible, make sure to breathe deeply from your abdomen when doing the poses and direct your breathing to the targeted body part to intensify the stretch.
    Yoga for Runners: 8 Great yoga poses
    1. Downward-Facing Dog (Adho Mukha Svanasana)

    Ask anyone, yogi or not, to name a yoga pose and most likely they will mention Downward-Facing Dog. Why? Because it’s an excellent pose to check-in with your body. Within this pose you open up and stretch your arms, back and legs. You can get a general feeling for the areas which are tighter than others while in Downward-Facing Dog while experiencing sensations in the areas you should focus more on. This pose allows you to open up your calves and hamstrings and stretch your feet and achilles tendon while pushing your heel towards the ground, thus making it the perfect yoga pose for runners. In addition to being extremely regenerative, this pose improves circulation throughout the body as the head is below the heart.
    How it’s done:In this pose, it is important to avoid over-stretching your legs. Keep your back straight and make sure you lift your sit bones high. You can leave your knees slightly bent if you like. If you want to stretch your calf and hamstring muscles, bend one knee and then the other. Your arms should always remain straight with your biceps facing up.
     2. Triangle Pose (Trikonasana)

    Triangle will stretch the hips, groins, hamstrings, the muscles surrounding the knee, calves, ankle joints, shoulders, chest, and spine. It also strengthens the abdominal muscles, obliques, back, legs, knees, and ankles. This pose includes a light spine strengthening twist. This pose is great for runners because it helps to open the groins and hamstrings and improves balance by strengthening and stretching the ankles.
    How it’s done:Stand with your legs straight and your feet a bit wider than hip-width apart (but not too wide). Raise your arms so they are parallel to the floor at shoulder height. Stretch your body to one side as if someone were pulling on your hand. Your back should remain as straight as possible, and your hips should face forward. Reach your arm down as far as you can while making sure that your weight is distributed evenly through both legs (your back foot should not come off the floor) and bend down to the floor with your back straight. The goal is for your hand to touch the floor, but you can also place it on your shin. Make sure to stack your shoulders on top of each other (as if you were leaning on a wall behind you) and look up at the ceiling.
    3. Standing Forward Fold (Uttanasana)

    This pose is a great opener for the calves, hips and hamstrings and helps to strengthen the quadriceps and knees. It’s important for everyone to have loose and flexible hamstrings. Tight hamstrings are likely the culprit of back pain and tension which can then transfer to problems with the knees and hips.
    How it’s done:Stand with your feet hip-width apart and bend forward over your knees. Put your weight on your legs so you can hang naturally. Keeping your knees slightly bent will help to really relax your upper body.
    4. Tree (Vrksasana)

    If you want to do this pose you need to think strong and balanced. This pose is great for strengthening the calves, ankles, thighs, and the spine, while simultaneously stretching the shoulders, groin, chest, and inner thighs, and opening the hips. Another benefit of the tree pose is that it can also reduce flat feet and relieve sciatic pain.
    How it’s done:Stand upright and keep your back straight and your legs active. Bring one foot up the inside of the other leg and place it there above the knee (not on the knee). The knee of the bent leg should point to the side, thus stretching your lumbar muscles. Reach both arms up above your head. Tip: Focus on a point in front of you to help keep your balance!
    5. Reclining Pigeon (Sucirandhrasana)

    Reclining pigeon is a gentler modification of pigeon pose, and perfect for tight hips. This pose is also excellent for stretching the connective tissue that runs along your outer thigh from your hip to your shin, the so-called IT band. This yoga pose is also known for being preventative for knee problems because a tight IT Band could eventually lead to issues with the knee. If you want to you can do this pose at the end of any run.
    How it’s done:Lie on your back with your knees bent and cross one foot over the other knee, keeping your foot flexed to protect your knee. Now reach your hands behind the hamstring of the leg on the floor and hug it toward your chest. Make sure to keep your shoulders and neck relaxed.
    6. Cobbler or Butterfly (Baddha Konasana)

    Being a great stretch and yoga pose for runners, the cobbler’s pose opens the inner thighs, knees and groin, and even boosts mobility in the hips while releasing tension and strengthening the muscles of your back.
    How it’s done:Sit with your spine straight. Bend your knees out to the side and bring the soles of your feet together. Your back should remain as straight as possible.
    7. Child’s pose (Balasana)

    This pose is meant to be a comforting, gentle stretch and resting pose. With the child’s pose you stretch your hips, knees, thighs, low back, and ankles. It also releases back and neck strain and helps blood flow to the brain and spine. For athletes, and especially for runners, the child’s pose aids in keeping the ankles flexible and supple, while stretching the tops of the shins and the feet, which may help in avoiding shin splints. If you already have had the chance to take a yoga class, your instructor most likely reminded you to come to this pose at any time throughout the practice if you need a break.
    How it’s done:Kneel on the floor with your knees hip-width apart and your big toes touching behind you. Bend over and lay your torso down between your thighs. Sit back on your heels and rest your forehead on the mat. To increase the back stretch, you can actively stretch your arms forward and push your tailbone back. If you want to give your shoulders a rest, place your arms at the side of your body.
    8. Low Lunge (Anjaneyasana)

    Well-known as an excellent hip opener, the low lunge stretches the groin and thighs. Many runners suffer from tight hips, which can lead to under active gluteal muscles, resulting in potential knee and/or low back problems. For this pose you need to focus. It can be performed with the front toe up against a wall in order to promote balance and stabilization. It’s also okay to use the wall to walk your hands up until you feel stable enough to extend them above your head.
    How it’s done:From a standing position, take one step forward while keeping the second leg in place. Bend the knee of the front leg at a 90-degree angle. Lower your back leg to the floor or hold it straight. Make sure to keep your back straight, your tailbone tucked under and your hips facing forward. Reach your arms straight above your head. If you have problems keeping your balance, try focusing on a point in front of you and breathe calmly.
    Bottom line
    Yoga for runners has many benefits. The main thing is to perform the yoga poses properly, focus on your breathing and listen to your body. As part of your warm-up and cool-down routine, these poses can get you ready to run and promote post-run recovery and muscle growth. Are you looking for the best type of yoga for beginners? Give hatha yoga a try. In this type of yoga, the yoga poses are performed slowly, and the focus is on creating a balance between breathing and movement – perfect for getting started with yoga!
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    Can you Build Muscle with Bodyweight Exercises?

    Most of the time when we hear the words “build muscle”, we automatically think of weight training with equipment such as free weights and machines. But can you also build muscle with bodyweight exercises, without the use of additional weights?
    Table of contents:

    What is bodyweight training?
    Bodyweight training is, as the name says, training with your own body weight. In these workouts, the resistance your muscles work against is provided entirely by your body weight. Common bodyweight exercises include push-ups, squats, dips or sit-ups. The adidas Training app offers a wide range of training plans and workouts to exercise at home.

    Build muscle: How does muscle growth work?
    If you want to understand how muscle growth works, a good place to start is with the muscular system. Every single muscle in your body consists of many fibers, like ropes made out of different materials. When these ropes work together better as a team, your strength increases without causing any visible physical changes. Or in other words, the coordination between the fibers improves through the repetition of exercises. This usually takes about 6 to 8 weeks. If you continue to train, hypertrophy will occur and your muscle fibers will grow in size. This is also when you will start to see noticeable changes.
    During strength training, your body thinks to itself: “This workout was hard. I’ve got to find a way to make it easier next time.” Your body thus repairs micro-injuries to the muscles caused by the workout, and at the same time adds a little more tissue for future training sessions. These injuries are tiny “micro-tears” in the muscle fibers caused by intense exercise.
    If you regularly increase your training performance and keep pushing yourself, your body has to continue adapting to the new stimuli. You could almost say that your muscles grow after training just to be on the safe side, so they are ready for anything the next time. Muscle growth begins during the recovery period when your body repairs the damaged fibers. The other important thing you need to know is that the number of muscle fibers in your body was determined at birth. Thus, training does not increase the number of fibers, but instead their thickness and shape.

    Don’t forget:
    The proteins stored in muscle cells are essential for muscle growth. A balanced, high-protein diet is just as important for gaining muscle as working out regularly. Our nutrition guide provides you with the tips you need to eat right for cardio, strength training and rest days.

    Muscle growth takes time
    Your training should stimulate your muscles, but not every workout will immediately cause your muscles to grow. You might be wondering when you will start to see results. Be patient, because it takes weeks and months of regular training until you’ll start to see your muscles develop.
    The only way to stress your muscles is through regular and varied training. Muscles disappear as fast as they appeared if you don’t keep pushing them. Finding a fitness routine that you enjoy makes it easier to stick with your training. After a certain period of time, your muscles will get used to this stimulus. If you continue to use the same routine, eventually you will plateau and no longer make progress. That is why it is important to continually increase your training performance. But don’t forget to schedule rest days, too. Taking days off from training is vital because it allows your muscles to recover and grow. 
    Remember that it is not only your muscles that are changing through exercise. Tendons, ligaments and bones also have to adapt to the new physical demands.

    Bodyweight exercises: Can you build muscle without equipment?
    Of course, you can! You don’t necessarily need free weights and resistance machines to build muscle. It all depends on your goal:
    Home workouts without equipment is a great way for novice strength trainers to grow their muscles. Using your own body weight as resistance really challenges your muscles. This in turn makes them grow stronger and you will gain muscle mass. There are lots of different exercises and workouts you can do using your own bodyweight. As mentioned above, the main thing is that you keep upping the bar to make things more challenging and that you give your body time to recover. Important note: Beginners should let a physiotherapist or fitness expert demonstrate the exercises before starting with training. It is very important that the exercises are performed correctly in order to gain muscle mass properly and to avoid injury.
    Are you already a fitness pro who is working out regularly? If you are interested in high-level strength training and bodybuilding, then weights are necessary to maximize your muscle gains. In some cases, bodyweight training quickly leads to performance plateaus. Weight training with equipment makes it easier to track your gains, know when to increase the weights, and you’ll see results faster. 

    Did you know that…?
    If you want to increase the intensity of your full-body training, focus on extending your range of motion (ROM). If you train with the full range of motion, this means that the muscle is under constant tension throughout the entire range of contraction (maximum flexion and extension). This allows you to build up significantly more strength.(1) Developing a mind-muscle connection is also helpful. This involves concentrating on and thus activating the actual muscle being targeted by the exercise.

    Another option for adding more variety to your no-equipment workouts: You can increase the resistance of your workout by simply using a fitness band.
    Also check out this blog post for more training tips for effective muscle building.

    Positive effects of trained muscles
    Training with your own body weight not only improves your physical appearance. It also produces other positive effects like giving you tighter skin, better posture and reducing stress. Stronger muscles also help stabilize your joints and support your tendons and ligaments.
    Are you also interested in losing fat? Great, then your newly developed muscles will help you burn more fat while you are resting because they require more energy than fat. People who regularly engage in full-body workout also benefit from another effect – the afterburn effect. This refers to the fact that your body continues to burn calories after you finish exercising because your metabolism remains at a slightly elevated level. Exercise also improves your mental health, and stronger muscles build self-confidence.
    Bottom line:
    There’s no question that you can build muscle without equipment. Bodyweight exercises constantly challenge your body in new ways, improves your endurance and can be done anywhere, anytime, without needing any additional weights or equipment. You just need a little more patience. But the results are on their way. Stick with it and keep pushing your body to its limits!

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    Running Apparel >> 4 Tips for Running in Summer

    Finally summer is here and you can go for a run and enjoy the nice weather! But the first runs in the heat are always difficult and you need to adjust your pace until you get used to it. To avoid the high temperatures in the summer, plan your runs for morning or evenings. Don’t forget to protect your skin with sunblock and drink plenty of water. If you are going on a longer run or it is very hot, be sure to carry a water bottle with you. Try our liquid requirement calculator to find out exactly how much water you should drink when you exercise. 
    Additionally, the proper running apparel is crucial. You don’t want to head out for a run only to realize you’ve chosen the wrong fit or fabric. Here are some things to look out for…

    4 Running Apparel Tips for Running in the Heat
    1. Avoid cotton!
    The running apparel and footwear that you choose can either make or break your workout. One of the worst experiences is to go out for a run and be completely overheated and sweating because you chose the wrong outfit. 
    There’s one rule that everyone should be aware of: COTTON HATES SUMMER! The only thing you definitely don’t need when it’s warm outside is a material that absorbs your sweat, and cotton does that. Therefore, opt for more appropriate fabrics that will let your body breathe in high temperatures. The Primeblue Collection from adidas is the perfect, sustainable solution to your running apparel challenges. Primeblue is a high performance recycled material made from plastic waste that was collected from beaches before it ended up in the ocean. All products in the collection contain at least 40% recycled material. 
    2. Wear running apparel that adapts and performs
    Running tops are made from lightweight breathable fabrics and cut in a way that the fabric moves with your body instead of against it. A running top will be a bit longer in the torso so that it stays in place, allowing you to move effortlessly. When it comes to running shorts, you should pay attention to the fit. They shouldn’t be too snug, cutting into your skin; plus, the right length will prevent chafing. And of course a moisture wicking fabric is essential to keep you cool and dry and draw the moisture away from your skin.

    3. Sports bra support
    Attention, women: never forget to wear a good sports bra! This is one of the must have pieces for women. You don’t want any distractions while you are running and the right sports bra is critical for your comfort and your health. Make sure the bra holds you in place but still allows you to take a deep breath. 
    4. Sneakers to boost not distract
    Last but certainly not least is the right running shoes. Running shoes are a very personal choice, and once you find the right shoes you will never want to give them up. Great shoes help the kilometers to go by a little smoother and a little easier. They should give you a boost in your step and never distract. When choosing the right shoe you need to consider the type of surface that you are running on. Is it mainly streets, trails or the track? How often are you running and how far? Are you training for any specific goals? Also consider adapting your footwear to the weather, terrain and temperature. Not all running shoes are created equal and choosing the right footwear will allow you to forget about the run, enjoy the sights and the music and get into the zone. 
    Now you know what to look out for when choosing your running apparel in the summer. Enjoy the weather and stay cool!

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    Trail Running ᐅ Beginner Tips for Trail Running from the Pros

    The reason we all love running is its simplicity: we can squeeze in our workout in wherever we are. Has your running routine become a bit monotonous? Give trail running a try — it will energize you and make your workouts much more fun!

    What is trail running?
    A trail is any unpaved surface; it can be rocky, muddy, icy, hilly, uphill or downhill. Trail running is often done on hiking or walking paths and is categorized as such when the runner goes “off road” into unfamiliar terrain. Trail running is an effective full-body workout. More muscles are used than when we run on flat surfaces. It also improves your balance.

    Ready to give trail running a try? adidas TERREX Pro Athlete Benni Bublak has got the best trail running tips to get you started in off-road running.
    3 Trail Running Tips for Beginners
    1. Don’t overdo it
    The most important thing for beginner trail runners is to pace themselves. Don’t go from zero to 100 right away. Start slowly, get a feeling for trail running to adjust your body to running on uneven surfaces.

    Pro tip:
    Instead of tackling a mountain right away, start out on an uneven path or field. Or take the chair lift or gondola up to the top and run a few loops without exhausting yourself.

    2. Be Patient
    Many people tend to start a new sport bursting with excitement and motivation, expecting to see changes overnight. But change takes time. When you start trail running, it will take some time before you start to see success. Be patient with yourself.
    3. Have Fun on your Runs
    Fun should be your number one priority as a beginner in trail running. Listen to the birds chirping, the wind rustling the leaves, and put the noise of traffic and the concrete jungle behind you for a while. What makes this sport so special is the natural environment in which you do it. 
    More trail running tips on the right trail running shoes and bodyweight exercises to get your body ready for it can be found on the adidas Runtastic blog.

    FKT – Fastest Known Time
    Trail running pros compete regularly in races around the world. Many races are cancelled right now, but there are still ways to challenge yourself and compete with others, such as Fastest Known Time (FKT). An FKT is a successful attempt to run a predefined route as fast as possible. 
    Even if you are a beginner in trail running, you can choose certain (short) routes to challenge yourself on a regular basis. This is a great way to keep track of your progress and see how you improve. It will keep you motivated to continue training and it’s loads of fun.
    Curious which trail runners are trying to set new FKT records? We’d like to present four adidas TERREX Pro athletes.

    We hope these tips for trail running will motivate you to get out there and experience nature and running in a new way. Are you already an experienced trail runner? Then maybe it’s time for you to push yourself with an FKT route!
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