Raphael Stevens

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    Detraining: What Happens When You Stop Exercising?

    Many things can get in the way of your fitness routine. Getting injured, taking a break to focus on something else, or simply losing interest. The question is: How soon and to what degree will you get out of shape if you stop working out?Good to know:If you plan a break, consider reducing your training instead of skipping it – it will help you retain your form! Tips on how to do this can be found at the end of the article.Detraining effectThe so-called detraining effect can result in the partial or complete reversal of all benefits you got from your regular workouts. The response is individual and highly dependent on your current form and training history. However, most people notice a difference between a shorter (4 weeks or less) and longer (more than 4 weeks) break.  Short break (≤ 4 weeks) from trainingAccording to research, many physiological changes start to take place even after a short break.[1]Key points:Endurance goes firstHighly-trained athletes notice a bigger drop than recreational runnersEnduranceFor recreational runners, training history will make a difference. If you were only training for a couple of months before your short break, you probably won’t notice any changes. However, if you have a year or more of training behind you, you might notice your times getting slower.Example: If you could run a 5k in 22 minutes, after 2 weeks you might need 1 minute more.Did you know?The most commonly used measure of an individual’s fitness level is the maximum oxygen uptake, VO2max. It shows how efficiently your body can use oxygen during exercise. It is the first thing to decrease when you stop exercising, ranging from 4-14%.(2)Endurance athletes might notice up to 25% shorter “time to exhaustion”, which affects their performance significantly. Muscle, strength, flexibilityYou probably won’t notice a decrease in muscle strength. In general, it’s easy to get your numbers back up fast after a short break. However, some may see a drop in power after a short break, especially highly-trained athletes. A drop in muscle glycogen could make your muscles appear smaller, due to less water retention.(3) It can also make you feel fatigued faster once you get back to training. No need to worry, this effect will reverse quickly once you are back on track.A decrease in flexibility might be felt in the hips, trunk, and spine. In other words, that pose you practiced during yoga classes will probably be harder when you come back after 3 weeks of no training.Long break (4+ weeks) from trainingResearch shows that a long break from a training routine has significant effects on your body.(4)Key points:Endurance might reverse to the pre-trained stateMuscle mass decreases, but it does not turn into fatEnduranceThe VO2max will continue decreasing, even up to 20%. At this point, you might be at risk of losing all your cardio gains, because the functioning of your whole cardiorespiratory system is slowly returning to its pre-trained state. Example: If a 5K now takes you 22 minutes, you might now need 25 minutes or longer.Muscle & fatThe loss of lean muscle mass starts happening slowly. Physiologically, this resembles the normal aging process. When it comes to strength, research is not clear. It seems that the rate at which you lose strength depends on how many years or months of training you had, the type of training, and your age.Example:Example: In one study published in Medicine & Science in Sports & Exercise, 9 weeks of strength training increased leg strength in previously untrained young men from 80 to 100 kg on a knee extension machine. 12 weeks later their strength remained almost the same. 7 months later it dropped to 90 kg.Did you know?“Muscle memory” helps well-trained individuals regain their strength faster after a longer training break. A key part of muscle memory is the neural adaptations that happen as you spend time learning a skill and getting stronger.(5)Even though muscle mass decreases, it does not “turn into fat”. A longer break might, however, reverse the positive effects previous exercise had on your fat metabolism. It’s  difficult to distinguish what affects your fat metabolism more: training, calorie deficit, or a combination of both. So, whether you will gain fat or not during your break depends on your metabolism as well as nutrition habits.Is there anything you can do to keep the negative effects to a minimum?If you are aware that you won’t be able to return to your regular training routine soon, don’t despair. You can try some of the following tips to keep your detraining effects to a minimum:Focus on intensity: You can maintain a lot of your fitness by reducing your workouts up to 50% (frequency and duration) and cranking up the intensity – try interval runs! Cross-training: If you are injured, ask your doctor which activity is safest for you. Often swimming is a good alternative. This works especially well in preserving fitness for recreational athletes. It is important to find cross-training activities that match the specific demands of the particular sport.Eat enough protein: Making sure that you eat enough protein will help you at least slow down the process of losing muscle mass during times when you are not able to do your regular workouts.Interesting fact:Training an uninjured limb can make the injured limb stay fitter and stronger! This so-called “cross-transfer” effect is sometimes used in post-surgery rehabilitation.(6)Motivated to start training again? Discover how to adapt your diet to gain muscle or learn more about the benefits of short workouts!*** More

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    Runners’ Risk of Blood Clots in Legs & How to Spot DVT Symptoms

    Does running cause blood clots? Weighing the benefits and risks of exercise can be a confusing business. You may have heard stories of strong, healthy runners dropping dead of a heart attack or suffering a pulmonary embolism without any warning. Is this something you need to worry about? Part of the problem is the false assumption that the population at greatest risk for blood clots is over 60, obese, and/or smokers. In fact, endurance athletes of all ages as well as athletes participating in contact sports like hockey or football are also a significant risk group. Don’t let fear get in your way of better health. Building awareness of blood clots in the general population and even more so among athletes is the key to prevention. Know your risk of developing deep vein thrombosis (DVT), how to prevent clots from forming, and spot symptoms early to start treatment. What is the difference between VTE, DVT, and PE?Blood clotting is an important process in which your blood coagulates, forming a plug to stop bleeding after a cut or injury. Problems occur when a venous thromboembolism (VTE) – the medical term for a blood clot –  forms within your veins for other reasons. This can happen after long periods of sitting, like on a long flight, or as a result of injury. These clots can then dislodge and move to other areas of your body, obstructing blood flow to important organs. Deep vein thrombosis (DVT) is a kind of blood clot that forms in a deeper vein – usually in the lower leg, thigh, or pelvis. DVT usually is caused by trauma or infection after an injury or damage to a vein from surgery. A pulmonary embolism (PE) is a blood clot that either moves to your lungs from somewhere else in your body or forms directly in your lungs. This can cause a lack of blood flow that damages lung tissue or result in low blood oxygen levels which harms other organs. Depending on the size and number of clots, a pulmonary embolism can quickly become very dangerous and even life-threatening. Who is at highest risk of developing a venous thromboembolism?Anyone can develop a blood clot, but certain circumstances, behaviors, and genetic predisposition can put you at an increased risk. About 900,000 Americans are affected by blood clots each year, many of those leading to death.(1)In addition to age, obesity, and smoking, the highest risk factors include surgery which may cause damage to a vein, pregnancy, injury resulting in trauma to blood vessels and immobilization, as well as a family history of blood clots. The more risk factors you have, the higher your chance of developing a clot. Does running cause blood clots?There is no question that regular exercise throughout life improves your health. However, the intense and extended training that marathon runners require puts greater stress on the system. This thereby increases the risk of developing blood clots in the legs.In 1884, German physician Rudolf Virchow defined three main categories of factors that contribute to blood clots. Today it is known as Virchow’s Triad. These factors are grouped into a.) the efficiency of blood flow (circulatory stasis), b.) the integrity of blood vessels (vascular damage), and c.) composition of blood itself (hypercoagulability).(2)Within these three categories there are specific factors that put long-distance runners at a higher risk. These factors include but are not limited to dehydration, inflammation, use of estrogen contraceptives during training or races, and extended sitting during long flights when traveling to races. What are the signs and symptoms?The most common sign of a blood clot in the leg (or arm) is pain that most people describe as a cramp. This may be accompanied by swelling or warmth in the affected area. The skin could also be discolored, appearing reddish or bluish. Pulmonary embolism symptoms include shortness of breath, sharp, stabbing chest pain, and feeling faint. You may also experience low blood pressure, a cough, or fever. Be aware of these symptoms and don’t ignore them. Although blood clots sometimes dissolve on their own, check with your doctor to see whether you need to start a treatment plan, such as anticoagulant medication.Treating Blood ClotsSee your doctor. It is vital that you assess the risk the clot poses to your health. If the clot is dangerous, you may be prescribed anticoagulants or thrombolytics to dissolve the clot. You can also wear compression stockings, elevate the area, and keep moving. Make sure to drink plenty of water, as dehydration causes your blood to thicken and increases the risk of clots. How to prevent blood clotsWhile we’ve established that running doesn’t cause blood clots, the circumstances in which endurance athletes frequently find themselves do put long-distance runners at a greater risk. There are a few things you can do to prevent the formation of blood clots, no matter what your existing risks are. 5 Prevention TipsGet up and move around regularly. Whether at work, on a plane, or after recovering from an injury or operation, make sure to move your body as much as possible. If you can’t get up and walk, flex your heels and calf muscles every 20 minutes. When you’re at work, see if you can squeeze in a 5 minute workout every hour. Micro workouts also do wonders for your mental health.Stretch regularly throughout the day.Stay hydrated. This should be a priority all the time, but pay particular attention to your water intake when training for a race, traveling, and post workout. Maintain a healthy weight.Stop smoking.TakeawayAn ounce of prevention is worth a pound of cure. Fight clots before they become a problem by being aware of symptoms. Does running cause blood clots? No. But if you are training for marathons or other long-distance competitions, paying attention to warning signs as well as your own genetic predisposition to any kind of venous thromboembolism could save your life. Blood clots can happen to anyone. Be smart, and see your doctor if you notice suspicious cramp-like pain, discoloration, or dizziness. *** More

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    Answers to Your Most Common Questions About Workout Scheduling

    Workout scheduling is one of the most challenging things about fitness. Elite athletes have coaches and sports scientists telling them exactly how to schedule their workouts. While the rest of us aren’t so lucky, following some simple workout scheduling guidance can go a long way.Here are some answers to your most basic questions about workout scheduling!How Many Days to Workout Each Week? It depends on your fitness level, experience and goals. A very experienced athlete with a high fitness level can easily work out every day of the week and multiple times every day. A beginner athlete should strongly consider taking two or three days per week entirely off or focused on recovery. If you’re not sure how many recovery days per week you need, here are the signs it’s time for a recovery day.New runners are very strongly advised to take at least two days off from running per week. These recovery days are essential for your body to heal from the damage inflicted by running the other days.Strength-focused athletes might only work out three times per week. This is also to allow the body to adapt to the strength training stimulus productively. Realistically, your daily availability is the biggest limiter regarding how many days you can work out. Be realistic about your schedule and commitments. You will set yourself up for success if you commit to an achievable amount of days to work out rather than constantly missing the workouts you planned.When to Work out / Best Times to Work out?Morning workouts are likely best for most people’s schedules. As the day goes on, commitments pile up as energy and motivation decline. If you have no motivation, are tired, and didn’t focus on nutrition throughout the day, you will either have a bad workout or skip the activity altogether.Morning workouts boost your energy throughout the day. It may be hard to get out of bed, but give it a few weeks, and it will (probably) become easier. Morning workouts are also ideal for endurance athletes who do strength training (which is suggested for 40+ age athletes). These athletes are advised to do their strength training in the morning and, if time allows, cardio in the evening. This schedule decreases the chances of cardio workouts interfering with strength training adaptations due to the interference effect, as noted in the European Journal of Applied Physiology.Afternoon workouts or lunch workouts are also an option. Fitting in a quick run during lunch is great to start a running streak. The problem can be adequately fueling your workout and recovery. If you run during lunch, that means you also probably have to get cleaned up and feed yourself. This adds some time that could make it difficult to get in your workout.Evening workouts are very challenging. They can also be very rewarding. Some people may dread “having to work out” at the end of the day. Other people may look forward to working out in the evening because it is a moment they can destress from their day. Working out in the evening is also great because you can get cleaned up, have some nutritious food and then slip into bed for some recovery sleep.Still not sure when the best time to workout for you is? Read more about when the perfect time to run is.So, when should you work out? Whenever works best for your schedule. But you’ll probably have the most success if you work out in the morning.How to Create a Weekly Workout PlanCreating a weekly workout plan doesn’t need to be complicated. Just follow these simple steps:Decide how many days your schedule allows you to work out in a typical week.Decide how long you will work out each day.Decide when you can reasonably and most often fit in those workouts (morning/afternoon/evening).Plan your intensity days first. They should come after a recovery day. A day off or only cardio training should come after intensity days in most cases.Plan at least one to three recovery days per week (Mondays and Fridays are typical for most schedules).If you are focusing on running or other endurance sports, plan your long workouts for either Saturday or Sunday for typical schedules.Here is a sample weekly workout plan for beginner athletes:Days of the weekWorkoutMondayRecovery/light stretching TuesdayIntensity/strength trainingWednesdayRecovery ThursdayMedium duration cardio FridayDay-off. Focus on good nutrition.SaturdayLong workoutSundayMedium duration cardioHere is a sample weekly workout plan for intermediate athletes:Days of the weekWorkoutMondayRecovery/light stretching TuesdayIntensity/strength trainingWednesdayMedium duration cardio Thursday Intensity/strength training FridayDay-off. Focus on good nutrition.SaturdayLong workoutSundayMedium duration cardioCheck out our half-marathon running plan too!Workout Scheduling for CoreYou can read numerous posts on the adidas Runtastic blog about how important core exercises are. Many of those posts also say that you work your core is pretty much everything you do (if you’re doing the movements and exercises correctly). So, do you need to schedule core workouts?Yes. Schedule time to work on your core. It will make your everyday life better, pain-free, and a strong core will probably boost your self-confidence.You can add on a bit of core work after a run, when you have a few minutes during lunch, or on recovery days if you don’t focus specifically on your core during your other workout days.Not sure what to do for your core? Check out the 10 best moves to strengthen your core! Make sure to work your glutes too!Scheduling Workouts to Get Results and Progress as an AthleteYou build fitness by introducing a stimulus your body is not used to, letting your body recover from that stimulus, and then adding a larger dose of stimulus once your body is recovered. This cycle continues until you reach your athletic potential. Your workout schedule will most likely dictate how far you can push your fitness if you are not a professional athlete. You need to continually challenge your body if you have lofty goals of one day running a half-marathon or even a full marathon. Think about how you will introduce more challenging stimuli over the course of your training when making your workout calendar. For example, your most demanding week of workouts should probably come around two weeks before your marathon. Your previous weeks of activities should build up to that level of stimulus.It sounds more complicated than it is. For most athletes, just add a few minutes of working out each week. Eventually, you will max out how much time you can commit to working out before you start missing workouts. Once this happens, increase the intensity of one of your workouts. Once you max out on the intensity of that workout and you still feel like you can handle more, turn up the intensity on that second intensity day of your week.Keep it simple, don’t push too hard too fast, and listen to your body. Workout Schedule for WomenMost workout schedules are made for men by men. There is a general lack of understanding, research and empathy for how workout schedules for women should differ. Many workout schedules for women are simply the same as they are for men but with reduced intensity and training volume. This is insufficient and grounded in the flawed view that women “can’t handle as much” as men. Womens’ workout schedules should take into account biological factors as well as predominant cultural factors. For example, menstrual cycles should factor into workout schedules and event selection. Working out when one is pregnant is different than when one is not pregnant. Moreover, cultural factors influence how a large number of women will need to schedule workouts. Despite more pushes for equality, childcare and domestic responsibilities disproportionately fall on womens’ shoulders. Many womens’ schedules do not look like typical “9-5” jobs. This makes scheduling workouts very difficult.Should it be this way? Absolutely not. But for many people, it is the reality. If this is the case, be flexible, ask for support when you need it, and know that it’s okay to take time for yourself to accomplish your goals too. Workout Scheduling with Training Plan BuilderDid you know that the adidas Running and Training apps have built-in training plan builders for premium members? Whether you are a beginner athlete that wants to lose one or two kilos or an experienced athlete ready to take on your first marathon, there’s a training plan for you.Best of all, the training plan builder customizes your training plan based on your schedule. All you need to do is tell the training plan what days you can work out and for how long on each of those days. The training plan builder creates a training plan that is tailored to your level, goals, and schedule. It’s up to you to put in the work! Check out the latest features in the adidas Running and Training apps!*** More

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    4 Glute Bridge Exercises for Your Next Butt Workout

    Glute bridges are some of the quickest, easiest and most effective butt workout exercises you can possibly do! Include these four glute bridge exercises in your next butt workout. They’re easy to do at home, during lunch breaks or even when you just need a few minutes for yourself. The benefits of glute bridges don’t stop at a bigger and firmer butt. Strong glutes take pressure off your lower back, are essential for correct posture, and will help you run healthy and strong! Next, you’ll learn what your glutes are, what they do, and why they’re important.All About Your GlutesYour glutes are a group of muscles made up of your gluteus maximus (the largest muscle of the group), gluteus medius and gluteus minimus. Glutes are responsible for hip mobility and knee extension via the iliotibial tract (IT band). Common Injuries and Pains Related to Your GlutesSitting for long periods (e.g., at a desk) can lead to gluteal muscle weakening. Glute muscle atrophy can be the cause of lower back pain, pain when climbing stairs or pain during sitting and standing motions. Weak glutes can also lead to common running injuries like plantar fasciitis[1], IT band syndrome or hamstring tendinopathy[2].Strong glutes are critical for athletic performance, especially running[3]. Your glutes add to your ability to propel yourself during the running stride. Healthy glutes aren’t just for looks!Now that you understand the importance of strengthening your glutes, try four of the best glute exercises:Classic Glute Bridge ExerciseThe traditional glute bridge is a glute isolation exercise for athletes of all levels. Focus on squeezing your glutes together when you push your hips up. The glute bridge will wake your glutes back up after sitting for long periods.Instructions: Try 3 sets of 10 reps each with a minute of rest between each set. Single-Leg Glute Bridge VariationOnce you’re ready, make the classic glute bridge harder to keep progressing! The single-leg glute bridge is another excellent glute isolation exercise. This glute exercise helps correct muscle imbalances between your left and right sides since you work each leg individually. It’s more difficult than the classic glute bridge. You might be sore from trying this one the first time, so go easy!Instructions: Start with 3 sets of 8 reps each and rest for a minute between each set. Work your way up to 15 reps by adding 1 rep each workout.Crab Glute Bridge ExerciseThe crab glute bridge is a glute bridge variation. It helps stretch tight shoulders and hip flexors while also strengthening and waking up your glutes. It’s another quick and great glute bridge exercise you can do right next to your desk or pretty much anywhere!Instructions: Try 3 sets of 10 reps each with a minute of rest between each set. Single-Leg Crab Glute Bridge VariationReady for an even harder glute bridge variation? The single-leg crab glute bridge activates glute muscles even more than the powerful crab glute bridge above. This variation is also a great glute isolation exercise since it focuses on just one glute per movement. Take a posture break and give it a try!Instructions: Start with 3 sets of 8 reps each and rest for a minute between each set. Work your way up to 15 reps by adding 1 rep each workout.Need More Exercises for Your Next Butt Workout?Don’t forget that many core exercises are also great for butt workouts. Combine these 10 awesome ab and core exercises with the above glute bridge exercises to build full-body functional fitness!You can also use resistance bands to do an intense booty band workout! But why try and cobble together a workout when you can let the adidas Training app guide your training for you? You can even select “glutes” or “butt” as a focus area for your next workout and the app will build you a workout customized to your abilities and goals.Why are you waiting to get a bigger butt? Just download the app and get to work! More

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    Ab Workouts are a Waste of Time. Core Muscle Exercises are Better for Your Overall Health.

    Core muscles are better than just abs. Why? Your core is one of the most important muscle groups in your entire body. Strong core muscles make everyday movements easier. Even though core muscles are so important, many people don’t know what they are. Worse, people think flat stomachs and chiseled abs are indicators of a strong core, but are actually unrealistic body images.This post will educate you on what your core really is, why core exercises are essential and which ones really work, and why standalone ab workouts aren’t really what you should do.What are Core Muscles?Your core is the muscle group found in the midsection of your body. Your core includes your stomach or belly area, mid and lower back, hips, and glutes (butt muscles). The major muscles of the core are your transverse abdominis, multifidus, pelvic floor muscles, obliques, rectus abdominis, erector spinae, and diaphragm. Given how many muscles make up your core, it’s no wonder why this muscle group is so important not just for sports performance but even for everyday health. Why are Strong Core Muscles Important?You use your core muscles in almost every activity you do. Core muscles help you pick things up, maintain proper posture and generate power during running and other activities. Strong core muscles also decrease the likelihood of back pain, especially lower back pain. Everything you do uses core muscles, so make sure you do your core exercises!Best Core ExercisesThe five best exercises for your core are:Plank Try these plank variations.Bridge[embedded content]V-Ups[embedded content]Russian Twist[embedded content]Leg Raises[embedded content]Check out the 10 Best Core Exercises to see how to do the exercises plus five more amazing core exercises! Follow along with this 16-minute core workout![embedded content]Why Ab Workouts are a Waste Of TimeYou may have noticed that this post hasn’t mentioned building washboard abs or flat stomachs yet. Many people believe that core muscles are the same as abs. While having that mythological set of abs can be a sign of strong core muscles, you may not get abs even when you focus on building core muscles.We are bombarded by images of super fit people and celebrities with chiseled abs. It’s no wonder so many people think having abs will mean they are instantly attractive and healthy. But being able to actually see your abs is mostly a function of low body fat, ab toning exercises that don’t build functional muscle, and even dangerous practices like intentional dehydration.Ab workouts like sit-ups, crunches and others only tone the abdominal muscles. Furthermore, these workouts don’t actually build functional muscle—the kind of muscle you need to live pain-free and do the things you want to do like picking up stuff (or kids) or setting a PR in your next half-marathon. What ab workouts actually do is strain underdeveloped back muscles, which can lead to severe back pain or even injury.Check out these plank variations that also develop strong and healthy back muscles:[embedded content]Don’t waste your time with vanity ab workouts and exercises. Build functional core strength you can actually use by doing the above exercises instead.How to Really get a Flat StomachSo, you really want to get a flat stomach even though you should really be focusing on building core muscles? Here’s how you can do it in the least amount of time:Do any of those things seem realistic, sustainable, healthy or fun? Don’t mistake vanity for health. Just because you can see your abs and they look defined doesn’t mean you have strong core muscles or are healthy. Instagram abs are a waste of time: build strong core muscles, butt muscles or even chest muscles instead!Get the truth about abs!Why You Don’t Need Rock-Hard Abs or a Flat StomachAbs and flat stomachs are unrealistic body images we all fall victim to. The images of wildly fit people many of us see in the media are not what we should strive towards. Focus on building functional core muscles that will actually make your life better and not just vanity muscles that you think will make your life better.Treat yourself: strive for health.*** More

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    Running Off-Road: These 5 Trail Running Tips Will Get You Started

    If you think trail running only happens in the mountains, you’re mistaken.Running off-road is about leaving the streets and running on a natural surface. We’ll give you 5 tips to make it easier to ditch tar for off-road running. 1. Look for the right trail running routeYou don’t necessarily have to go into the wild for your next trail run. Look for a route that takes you through parks, on gravel paths, or across fields. You’ll find new areas away from where you usually run and get an introduction to running off-road. If you’re not that familiar with your surroundings, take a look at the map and get an idea of where you might find some trails. Expert Tip:Be free and run without a plan. Decide where you want to go according to how you feel; be spontaneous and try different running surfaces. Trail running is not necessarily about setting a PR; it’s also about experiencing your environment. 2. Train for new conditions The biggest challenge you have in trail running is the different terrain you run on. It’s a good idea to develop your leg muscles if you want to run trails. Exercises to improve stability and balance help prevent injuries. You should also strengthen your ankles so you don’t end up twisting or spraining them.  Where does trail running happen? In trail running, only 20% of the route should be on paved surfaces like asphalt and cobblestones. The rest is run on rougher terrain. The different parts of the route can be on gravel paths, trails in the woods, and single-track trails. Are you ready for a bit of competition? Lace up your trail running shoes and compete against Gaia, a wild mountain lion, in this year’s Run Wild challenge!3. Prepare for off-road running with bodyweight exercisesWhen you’re ready to prepare for your first trail run, try the following bodyweight exercises:Stability and balance exercises: Plank: This full-body workout is a great way to strengthen your core. Single-Leg Stand: Stand on one leg and slowly come up onto your toes. As soon as you feel confident enough, you can try this exercise on an uneven surface.Single-Leg Deadlift: Stand on one leg and bend forward at the hips. Lift your other leg and stretch it out behind you until it’s at a 90° angle to the leg you are standing on.  Exercises to increase jump strength:Jump Lunges: Switch sides as you jump into these lunges. Single-Leg Jump: Stand on one leg and jump up and down or move forward as you jump. Speed Skater: Jump sideways from one leg to the other quickly like a speed skater. Box Jumps: Jump up onto a raised surface with both legs. (Want to become a box jump pro? Check out our box jump blog post.)4. Start slowly Since trail running usually involves a lot of uneven surfaces, your legs will get stronger than running on the road. Your body has to burn more energy to deal with the constant changes in conditions and surfaces. Take it easy on your first trail runs and keep it slow, so you aren’t gasping for breath right away. Over time you can start playing with different speeds on a variety of terrain (like fartlek). 5. Choose the right trail running shoesThe running shoes you wear for the road are fine for flat surfaces. But as soon as you start running steeper trails, you should think about getting shoes with good grip. Remember:Don’t tie your shoes too tight but snug enough so that you don’t slide around in them. Tuck the big loops of your laces into the lacing, so they don’t catch on branches. There is a variety of trail running gear available to make your experience more enjoyable. You can store drinks or energy bars in special running packs, in case you are out for a longer run. Caution — eyes on the ground! Unlike when you run on the road, trails are full of hazards: roots, loose stones, or the wet, slippery forest floor make it essential to watch where you’re going when you run.Would you like to learn more about trail running? We have the Top 3 Beginner Tips from the Pros for you.*** More

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    The Smart Way to Top Form: Tips for Your Training Plan

    Training plans help athletes set goals and achieve them. Creating training plans from scratch can be difficult and potentially dangerous if you don’t have the proper background or athletic knowledge. Our fitness experts put together their top training plan tips so you can decide what training plan is best for you.What is a training plan?A training plan is a useful companion and guide on your journey to get fitness results. Are you looking for exercises to build a bigger butt or shape your abs? Whatever your goal is, your training plan should always be tailored to you and your expectations. When setting a goal, make sure that it is challenging, but still realistic. A goal you think you can achieve helps to keep you motivated.Do you already have a fitness goal in mind? A workout routine is nothing more than a means to an end. It is geared towards your goal and is based on your current (physical) condition. Your 12-week training plan already has a clear picture of where you are going. It keeps presenting you with new challenges. But a good plan not only consists of a mix of exercises: It also includes useful tips on rest periods and intensity.Practical Training Plan tipsThere are a number of training principles that can help you reach your goals. Increase the effectiveness of your training with the following tips:The workout should push you – but not over the edgeEvery training session should push you to your limits, but without overdoing it. If the intensity of your exercises is too low, you won’t see any results. But if the training stimulus is too high, it can even be harmful for your body. If you want to improve your performance, the training stimulus must be adjusted to your (current) physical condition.Think long-termProgress doesn’t come overnight. Your muscles are not the only body parts that have to get used to regular training. Other body systems have to adjust to the increased activity, which takes time. In short, change doesn’t happen overnight. Be patient!Push yourselfTo be successful in your training, you have to keep challenging your body. This doesn’t always mean doing more reps. You can add more weight, do an extra set or just simply be more focused and aware during your workout. The mind-muscle connection in itself can make a big difference.Listen to your bodyThe more personalized the plan, the better. Don’t keep overdoing it, and remember that nobody knows you better than yourself. Does your resting heart rate increase significantly after you get up in the morning? Do you lack appetite and feel completely exhausted and unmotivated? Or does your heart rate barely decrease during the breaks between exercises? All of these can be signs that you are overtraining and that it is time for a rest day. So pay attention and don’t ignore the signs your body is giving you. A training plan is not set in stone. It can be modified and adjusted to fit your condition. Don’t get frustrated if once in a while you have to take it a little slower. The next time you’ll be able to achieve even more.Set realistic goalsNo goals, no success: Clear goals help you keep up your motivation and enable you to monitor your progress.Mix it upSooner or later, doing the same thing over and over again will lead your performance to level off and you will cease to improve. You can break up this monotony by constantly mixing up your workouts. This doesn’t just mean including different exercises, but varying the intensity and rest periods between sets.Stick with itOnce doesn’t count: One training session is not going to produce any noticeable improvements. If you want to get the most out of your training, you need to keep repeating the exercises. Your body won’t start to adapt until you push it to and beyond its limits. This overload causes your body to adapt and helps you to reach the next level.Get the most out of each exerciseThere’s a big difference between giving 50% or 100%. The more you throw yourself into your workout, the more you will get out of it.Give your body time to recoverScheduling recovery time into your training program ensures a perfect balance of effort and recovery. Try to spread your training sessions throughout the week and plan your off days in advance. If the last training session was very intense and tiring, the next one should be more moderate, or you might even want to consider taking the day off.Training is just one piece of the puzzleTraining isn’t the only thing you need to reach your fitness goals. You also need a proper diet, as well as a mix of cool-down exercises, baths, massages, a good water and electrolyte balance, stretching and relaxation exercises and recovery periods. Until you put all the pieces together, you will never really see any major results.How to plan a sessionEvery training plan consists of a number of elements put into a systematic order. Imagine that each training session is a piece of a puzzle: Like a jigsaw puzzle, all of the elements have to fit together, so in the end you can celebrate your success. There are times when it is tougher, and sometimes you have to try something new. But when everything is said and done, you’ll have reached your goal. Each training session should include the following three parts:Warm-up: Warming up helps you prepare mentally and physically for the workout. Plus, it reduces the risk of injury. Use simple exercises that you have done before and know well.Main activity: The main activity is the actual workout part of your training session. The goal is to increase or maintain your physical performance.Cool-down: The cool-down initiates and speeds up the recovery process.If that all sounds too complicated, try one of the training plans in adidas Running or Training. They will help you set realistic goals and guide your training, tailored to your schedule, from start to finish.*** More