Raphael Stevens

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    Foods to Make you Run Faster? Top Marathon Nutrition Tips

    In a marathon, it’s the right training and preparation that gets you across the finish line. An important part of your training plan is your diet. But there is a lot more to it than just what you eat before and after you run. The right snacks and fluids during the race can help you run faster and boost your performance. You’ll see the best results if you start taking a closer look at your marathon nutrition weeks before the big day.Macronutrients for Runners: A BreakdownIf you’re an endurance athlete, you should get to know and love carbohydrates. They are the most important macronutrient and should make up about 60-65% of your caloric intake. Your muscles rely on carbohydrates for fuel. They are stored as glycogen in your liver for use later on when you need a quick burst of energy. Keeping carbs as a staple in your diet will help you maintain (and improve) your performance and help you achieve that goal time you have your mind set on.(1) Depending on the intensity of your workouts, 6 to 10 g of carbs per kilo of body weight are enough to keep your glycogen stores full. Everyone’s needs are, of course, different. Additionally, carbohydrates help your body recover post workout.2) Additionally, carbohydrates help your body recover post workout. Aim for complex carbohydrates like quinoa, sweet potatoes, whole grains, vegetables and legumes.Protein is the building block of muscle. It’s recommended that you consume 1-1.5 g/kg of your body weight – this is dependent on how intense your workouts are. If you’re doing more strength training, as opposed to running, then you definitely need more of this macronutrient than endurance athletes. Protein is found in both animal products (meat, fish, eggs, milk, and dairy products) as well as plant-based foods (soy and soy products, legumes, nuts, seitan, grain products). You can cover all your protein needs with a vegan diet if you choose. The focus here should be on including a variety of foods in your diet with plenty of fresh fruit and vegetables.Fat is an incredibly important source of energy and vital for your body! First of all, it acts as a protector for your organs, insulates your body (keeps you warm) and is necessary to absorb those critical fat-soluble vitamins (A, D, E and K). One gram of fat contains 9 calories of energy. This is twice as much as protein and carbohydrates. How much fat do you need? Around 30-35% of your daily caloric intake should be fats. Where can you find healthy fats? Avocados, salmon, vegetable oils, nuts, and seeds (like flax and chia). These fats provide tons of energy for your marathon training.Preparation is EverythingTraining isn’t the only thing to think about in the final weeks before a marathon. The right marathon nutrition will help you run faster. Get informed about the race set up beforehand: how many aid stations will there be along the course? Don’t try anything new on race day; only consume foods and drinks that you’ve tested during training. Try out different options in the weeks before the marathon.Are you feeling uncertain?A dietician who specializes in sports nutrition can answer any questions you may have and get you on the right track with marathon nutrition.The Final CountdownCarb LoadingSince the race will take longer than 90 minutes, it’s advisable to increase your carb intake in the days leading up to the marathon. The goal of carb loading is to fill up your glycogen stores. However, that does not mean that you should overdo it with carbohydrates. Gradually increase your carbohydrate intake in the week before the marathon to increase the amount of glycogen in your muscles. Do you have digestive problems? Fiber is important for athletes, but make sure to reduce your fiber intake to a minimum just before and on race day.HydrationMake sure you go into the race well hydrated. Start paying attention to your fluid intake 24 hours before the event. Marathon Preparation on Race DayBreakfast 3-4 hours before a run:You want an easy-to-digest breakfast to power you up for your race. Stay away from foods that are high in fat and fiber. These foods will sit in your stomach too long – not a good feeling while running. And, if you want that extra boost, go for a cup of black coffee to get you energized.Breakfast ideas:white toast with jam and a small portion of plain yogurtBircher muesli (soak oats overnight in low-fat cow milk, soy, or oat milk) with bananacereal (not the sugary kind!) with milkporridge with berriesDon’t forget to drink enough water before the marathon.Snack approx. 1 hour before:If you’re used to eating a small snack before your run, go for it! Remember, this is all about how you feel and how you have done it during your training runs.Snack options:bananacereal barTake sips from your water bottle regularly.During your run:There are two very important things to remember during your race: carbs and fluids. Getting the right amount of both is critical.CarbohydratesThe recommended carbohydrate intake for long endurance workouts is 30 to 60 g per hour.(3) That amount increases to 90 g of carbs per hour for races that last longer than 2.5 hours.The following foods are rich in carbohydrates:Banana (approx. 30 g)Energy gel (approx. 25 g)Energy bar (20 to 40 g) Fluid LevelRunners lose a great deal of fluid and electrolytes (especially sodium and potassium) from sweating heavily during long runs. These fluids have to be replaced. The only way to know how much fluid you’ve lost is by weighing yourself before and after your marathon training. Try it to get an idea of how much you should drink on race day.Drink 600 to 1200 ml of fluid per hour of exertion.(4) Your beverage of choice should contain carbs, sodium, and potassium. Isotonic drinks are a great source of energy for your run. Isotonic means it has the same osmotic pressure as blood plasma, so it’s able to be quickly absorbed into the bloodstream. This is the perfect solution for lost fluids and electrolytes during your long run. You can even make your own sports drink at home for your marathon!  Immediately after the MarathonIn order to refill your glycogen stores, some recommendations advise you to consume about 1 to 1.2g of carbohydrates per kg of body weight in the first few hours after you finish the race. However, this is only necessary if you’ve got another race in 8 to 10 hours. That’s probably not the case, right? Don’t worry too much about what you eat after your marathon. Celebrate your achievement; you just finished a marathon and should be proud of yourself. TakeawayYour marathon nutrition should be well-planned. No matter whether it’s before or during your race, it’s important to choose the right drinks and foods to make you run faster and perform your best. *** More

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    Do These 10 Core Exercises for a Strong Core and an Awesome Ab Workout

    Include these 10 core exercises in your next ab workout to strengthen your core and tone your abs. A strong core will keep you healthy and pain-free. Sculpt your abs while strengthening your core in the same workout!Your core is your center of gravity. A strong core allows for stronger functional movement throughout exercise and everyday life. You should constantly engage your core, whether you are doing a workout, standing in the kitchen cooking a meal, or sitting down at work. Check out these desk-specific stretches if you’re feeling tight.A strong core will help prevent injury and promote more efficient workouts overall.Suffer from back or neck pain? Strengthening your core can help get rid of seemingly endless back and neck pain too. Try these exercises to loosen up your neck. You can do these ten core exercises without equipment. Strengthen your core and tone your abs whether you’re a beginner, intermediate or advanced. Include these core exercises in your next ab workout!1. HollowmanI learned this move from Jillian Michaels. This is an isometric core exercise, meaning it has no movement. Keep your shoulders down and away from your ears. Keep your low back on the ground.2. High PlankThis is my absolute favorite core exercise of all time. I do plank variations in every single workout. If I had to do one core exercise for the rest of my life, this would be it.3. BridgeMost people think that a bridge is for your glutes. Bridge is also a fantastic core strengthening exercise when performed correctly with your hips tucked and low abdominals engaged.4. Superman pull[embedded content]This move really targets the low back. In fact, many people suffer from low back pain because their core (including their low back) is really weak. Skip the “pull” part and just practice raising your arms and legs off of the ground if you find this core exercise too difficult.5. V-upsThis move took me a while to master. The full V-up is pretty advanced, but you can always do the modified version as you work up to it. Once you master the V-up, you can even try holding a weighted medicine ball in your hands.[embedded content]6. V-sitSee how long you can do this ab exercise move without shaking! Bend your knees if extending your legs is too difficult. Make sure that your shoulders stay down and away from your ears.7.  Plank knee crossesExhale and blow all the air out of your lungs as you pull that knee towards the opposite elbow. The idea is to get as close as possible can and aim for the outside of the elbow.Mastered this core exercise? Try doing them slower for an even bigger challenge!8. Leg raises[embedded content]This move should not hurt your low back. If it does, place your hands underneath your low back for support and/or don’t drop your legs down as low. This exercise is meant to work your core and abs, not hurt them. Always listen to your body’s signals.9. Elbow plank twists This core exercise is the perfect addition to your next ab workout. Think of yourself like a towel that needs wringing out as you do this exercise.10. Plank shoulder tapsAs you can probably tell by now, I love planks! This plank variation is excellent for challenging your balance and core strength. Avoid rocking your hips and body from side to side when doing the shoulder taps. The only motion that should be happening is your hand moving to the opposite shoulder. Work at it, and you will get it!*** More

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    TOP 15 MOST COMMON CYCLING MISTAKES (AND TIPS TO FIX THEM)

    We all make cycling mistakes. Everyone messes something up on their bike when they first start. Some people continuously make cycling mistakes, and you usually know them as “the person who always crashes” or “the person who always has a flat tire” or “the constantly overtrained person.” These tips will help you shortcut the 15 most common cycling mistakes. You won’t go from Joe to Pro in a day, but you can avoid a lot of frustration by doing a few simple things.Good to know:Always make sure your bike is in safe working order. Take your bike to a shop if you’re not sure.Mistake 1: You don’t wear a helmetDo you know bikers who ride around with their helmet hanging from the handlebars? That doesn’t make much sense. So, never make the mistake of riding without a helmet, no matter how short the trip may be.Mistake 2: The saddle is too high or lowIf you want to ride a bike, you should look at the height of the saddle. Follow these steps to check whether everything is set correctly: Put your bike upright.Stand up straight next to the bike, facing toward the front of the bike.Now check how high the saddle is. Ideally, it should be at your hip crest. If not, take a minute to move the saddle into a neutral riding position: the saddle should be level and pointing toward the front, not tilted up or down. The position of the saddle should feel comfortable.If you buy your bike from a shop, have them help you set it up to be comfortable.Mistake 3: The handlebars are too high or lowMake sure that you adjust the saddle first and then the handlebars. If you are a beginner, the difference between the height of the seat and the handlebars can be one to two centimeters. After a few trips, you will get used to this position. Then you can move the handlebars down a bit. Mistake 4: You’re wearing the wrong clothesPart of enjoying a good bike ride is wearing the right clothes. Well-padded biking shorts make sense, but the right bike shirt is also essential. The special fibers wick the sweat away from your body.Mistake 5: You’re riding the wrong bikeA beginner bike doesn’t need to be lightweight or have the latest components. The bike simply needs to fit your body and how you want to ride it. Pick the bike that will make you want to ride it more, not the one that claims to be “the best road or mountain bike.”Mistake 6: You’re not wearing cycling sunglassesHigh-quality sunglasses are not just to protect your eyes from UV rays. They will also keep your eyes from watering, like when you’re on a fast downhill. Plus, glasses will prevent insects and dust from landing in your eyes.Did you know?Good cycling glasses also protect you if you fall. The lenses are shatterproof, which provides better protection for your eyes.Mistake 7: You’re riding without biking glovesGloves are not a must – unlike helmets – but it still makes sense to wear them. They will protect you if you fall, and you’ll have a better grip on your handlebars when you work up a sweat.Mistake 8: You overdo itCycling has a lot of benefits. But just like with other sports, it’s all about the right intensity. Don’t overdo it on your first ride – pace yourself.Overdoing it can also include overestimating your abilities. For example, riding a mountain bike on a too technical trail can lead to serious injury. Planning to ride your bike over several mountains before you have built up enough endurance can also do more harm than good.MISTAKE 9: TOUCHING HOT DISC BRAKESEver notice your disc brakes make strange noises after using them for long, sustained periods? That noise is due to heat buildup in the disc and the caliper. Never touch hot disc brakes or rims after squeezing the brakes for a long time, as you can seriously burn yourself!MISTAKE 10: NOT EATING ENOUGHYou plan to ride further than ever before. Midway through the ride, you begin to quickly realize just bringing a sandwich, and a bottle of water was a bad idea. It will happen when you’re in the middle of nowhere and on the hottest day of the year. Panic sets in, and you wonder if you can even turn the pedals another kilometer.If you plan to ride for more than an hour, bring a minimum of 40g of carbs with you for each hour you plan to ride. Aim to drink 500ml of water every hour, more if it’s a scorching day or you sweat a lot. Plan your stops ahead of time so that you can stop for a snack and fill up your bottles. Read more about nutrition timing and what to eat.MISTAKE 11: NOT WEARING SUNSCREENCyclists are passionate about their laser-straight tan lines. Do you know what they aren’t passionate about? Skin cancer.Always wear sunscreen. Plus, it makes your legs shiny, and cyclists think that’s cool.MISTAKE 12: NOT KNOWING HOW TO CHANGE A FLAT TIREYou will get a flat tire eventually. Watch a couple of videos and practice at home before your next big ride, so you are prepared when you ultimately flat. Know how to use your tools and pump and always carry a spare tube or two. If you don’t need them, you will make someone’s day when you stop to help them.MISTAKE 13: JOINING A GROUP RIDE BEFORE YOU’RE READYYou just watched the Tour de France and the events in Japan. You roll up to your local drool-on-the-handlebars group ride about to show them all what a real sprint is. Hold up.Riding in a group at high speeds is a skill. Knowing how to modulate your speed and ride predictably are group ride requirements. Introduce yourself to the group the first time, then hang out at the back for the first few times. When you feel comfortable and get a feel for riding in a group, practice moving through the pack.It’s for your and everyone else’s safety. MISTAKE 14: NOT SHIFTING GEARSYour bike probably has at least 20 gears by now. Use them. The smaller gear in front makes things like climbing hills easier. The bigger gear in the rear of the bike likewise makes things like climbing easier. So if you’re climbing a hill and you feel like you’re pedaling through mud, shift into the small gear in the front and the big gear in the back, and you should be able to pedal easier up hills.Reverse this for pedaling downhill (big gear in front, small gear in back). MISTAKE 15: CARING WHAT OTHER PEOPLE THINKCars. Other riders. People who don’t ride. Everyone has an opinion about cycling. You may feel self-conscious about wearing tight-fitting bike clothes, sweating a lot or if you have the “right bike.” The only thing that matters is that you ride the bike, stay safe and have fun. See you out there!*** More

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    Best 6 Bodyweight Bicep Exercises >> With a Pull Up Bar or Resistance Band

    Having muscular arms is a sign of strength and fitness. Sporting a pair of guns is one of the easiest ways to make a big impression. Therefore, it is hardly surprising that one of the most popular gym exercises is the biceps curl. Practically everyone who holds a dumbbell in their hand for the first time instinctively does a curl. But what if you want to do a bicep workout at home without weights? Here is a list of bodyweight bicep exercises you can do at home with a pull up bar or resistance band. The best bodyweight exercises for your bicepsHere’s how to combine bicep exercises into a great home workout: Choose three of the exercises and do 8-12 repetitions. Do three sets of each exercise with 90-120 seconds of rest between sets. During isometric exercises, try to hold the position as long as possible. Repeat this three times with 90-120 seconds of rest between sets.1. Chin-upsStarting position:Grab the pull up bar with your palms facing you and your hands about shoulder width apart. Let yourself hang with your arms nearly straight. Maintain tension in your arms and shouldersHow to perform the exercise:Pull yourself up until your chin is over the bar (end position). Then lower yourself back down to the starting position in a controlled manner.2. Isometric Chin-upsStarting position:Grab the pull up bar with your palms facing you and your hands about shoulder width apart. Pull yourself up until your chin is over the bar. If you are unable to do a chin up, you can still do this exercise by using a chair or step to jump. Alternatively, and a more challenging bicep exercise, you can bend your arms until they are at a 90-degree angle.How to perform the exercise:Hold this position for as long as you can.3. Negative/eccentric Chin-upsStarting position:Grab the pull up bar with your palms facing you and your hands about shoulder width apart. Pull yourself up until your chin is over the barHow to perform the exercise:Lower yourself down into a hanging position in a slow and controlled manner. Your arms should not be completely straight in the end position. Make sure to maintain tension in your arms and shoulders in the end position.Note:If you cannot do a chin-up, you can always do the negatives. Feel free to use a chair or step to jump up. Then, perform the bicep exercise.4. Commando Chin-upsStarting position:Place your hands close together on the pull up bar. Your thumbs should be facing you and your arms should be nearly straight. Maintain tension in your arms and shoulders.How to perform the exercise:Pull yourself up with your head to the left of the bar. Try to touch the pull up bar with your right shoulder. Then lower yourself back down to the starting position in a controlled manner. Then, pull yourself up with your head to the right of the bar. Try to touch the bar with your left shoulder.5. Head Bangers (advanced exercise)Starting position:Grab the pull up bar with your palms facing you and your hands about shoulder width apart. Let yourself hang with your arms nearly straight. Maintain tension in your arms and shoulders.How to perform the exercise:Pull yourself up until your arms are bent at a 90-degree angle. While holding this position, push and pull your body back and forth in an explosive manner, as if you were trying to hit the bar with your forehead.Extra: Bicep exercise you can do at home without a pull up barWould you like to do your bicep exercises at home, but don’t have any dumbbells or a pull up bar? No sweat, all you need is a resistance band.6. Resistance Band Bicep CurlsStarting position:Sit down with your knees flexed under you, so that you are sitting on your heels. Keep your upper body tall and shoulders relaxed. Tuck the resistance band underneath your right knee and hold it with your right hand.How to perform the exercise:Pull your hand up towards your right shoulder against the resistance of the band. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. Release the hold and return to the starting position. Do all repetitions on one side, then switch to the other side.If bigger, stronger arms and a stronger upper body are your goal – don’t forget to check out the best bodyweight exercises for triceps, too. For more tips on how to build muscle with bodyweight exercises check out Muscle Gain 101. Want to improve your overall strength and fitness? Find the perfect bodyweight training plan for your needs in the adidas Training app now.*** More

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    3 STRETCHES AND EXERCISES: TREAT AND HEAL SHIN SPLINTS

    You want to get off to a flying start and hit the road full of energy and motivation. But right from the start you feel pain running up the inside of your lower leg. Most of the time, the pain goes away while you are running. But frequently the pain lasts for several days and makes it difficult to keep training. “These symptoms are a sign of medial tibial stress syndrome (MTSS), or what is known as shin splints. Nearly a quarter of all interruptions in training can be traced back to this overloading syndrome. The pain usually builds up for weeks and in severe cases, can make running virtually impossible,” explains running expert and coach Sascha Wingenfeld.The following three exercises help prevent shin splintsThese exercises and stretches will help heal shin splints and decrease the likelihood of them happening to you again. 1. Heel-to-toe raise:3×30 repetitions per dayInstructions: Rock back on your heels and pull your toes up. Bend your knees and roll forward up onto the tips of your toes. Focus on a smooth transition from heel to toe.Benefits:Stretching and strengthening the shin muscles will help prevent shin splints from keeping you from exercising.About 2-3 minutes per dayInstructions:Raise your heel and rest your forefoot and toes on the ball in a relaxed position. Try to slowly stretch your joints as you roll the ball of your foot from left to right starting from your big toe.Instructions:Slowly roll the sole of your foot down the ball and increase the pressure on sensitive spots for about 60 seconds.Benefits: Reduces tension in foot muscles to relieve pain from shin splints. Foot rolling for a few minutes every day is an excellent exercise to keep shin splints from reoccurring. Plus, it feels amazing on your feet—bonus!3. Foot and lower leg strengthening:3×30 repetitions per dayInstructions: Wrap a resistance band around your forefoot and push your ankle down as far as you can. Make sure to extend your foot all the way through your big toe and try to get as much power out of your foot muscles as possible.    Benefits:Strong foot and shinbone muscles are less likely to be injured. They will also help you run further and more often without pain in your shins.  5 tips to recover from shin splintsAct quick once you start to feel pain. Ignoring shin splints will make them worse. They can even limit or even stop your running training for months. This kind of overuse injury is often the result of a combination of different factors in your training program and running technique.The following five tips can help you identify the source of the problem and get you running pain-free again:Tip 1: Recovery from shin splints means restPain is a sign that your body needs rest. Short and very easy runs are fine if your shin pain is not severe. The only thing that can help stop severe pain is to take a few days off from running. You must give the affected muscles time to recover since this is an overuse injury.Tip 2: Use your break for something newJust because shin splints have forced you to interrupt your training doesn’t mean you have to stop exercising. Low-impact sports are a great way to not only recover from injury, but come back stronger than ever. Swimming, aqua jogging, cycling or inline skating offer a welcome change of pace. The Runtastic Training app has workouts to help you build muscle in neglected areas too, which is good when you can’t run anyway.Tip 3: Focus on running techniqueShin splints are a sign that you should work on improving your running technique. Maintaining ground contact too long under the full weight of your body can overload your foot and lower leg. Likewise, if your foot lands too far in front of your body (overstriding). These specific running drills can help you avoid shin splints when you are healed enough to get back to exercising.Tip 4: Strengthen your feetShin splints often affect people that lack foot stability. Overpronation (excessive inward roll of your foot after landing) puts tremendous stress on the muscles of your feet. Choose running shoes with the proper support for your foot to compensate for any potential weak spots.Tip 5: Take care of your bodyAfter the pain from shin splints subsides, calf and foot stretching and strengthening exercises can help you stay pain-free. You should perform these before and after your run. These exercises help to warm up the muscles that keep your foot stable when you run. Running barefoot is also an excellent way to improve foot strength, but be careful.Where does the pain come from?Your leg hurts where your calf muscles connect to your shinbone. In technical terms, the pain occurs at the insertion point where the tibialis posterior and soleus muscles attach to the shinbone via the periosteum, or outer surface of the bone. These muscles are responsible for maintaining proper tension in the arch of the foot—essential for running. The muscle cells around your shins can harden if they become irritated and overworked. This causes radiating pain in your lower leg. This is why it so difficult to describe and pinpoint the source of lower leg pain.How to (safely) return to exercise after shin splintsRethink your training (and cut back)Shin splints tend to occur when you rapidly increase running intensity and/or volume. Focus on recovery best practices especially after long runs and hard workouts. Don’t ramp up training too much for too long. Better yet, follow a training plan tailored to you that balances fitness gains with appropriate recovery.Change your routeThe greatest impact on your body comes from running downhill. Without proper form, the foot tends to land too far in front of the knee (overstriding), which puts a lot of strain on your muscles. This is why you should choose a level surface to run on when your shin splints are particularly bad.Start slowly and carefullyReturn to exercise and training only when the pain from shin splints has faded. Follow a professionally structured training plan tailored to your fitness needs and goals. Incorporate stretches for shin splints and strengthen neglected muscles. You only have one body—take care of it, and it will take care of you.*** More

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    Make Your Own Resistance Band Workout with These Exercises & Tips

    Resistance bands are likely the best inexpensive training tool you can get. Whether you are a beginner or already at an advanced fitness level, resistance band exercises can give your muscles a good challenge.You can use resistance bands for exercises that target any body part without putting extra pressure on the joints. And while the usual strength exercises focus on bigger muscle groups, resistance band exercises can be great for targeting those smaller muscles that function as stabilizers, too.Types of resistance bandsResistance bands can differ in shape, size, color, and the level of resistance they provide. Here is an overview of the main categories…Shape & size of resistance bands:Looped bands: can be shorter and thinner, also called mini bands or thera bands, or longer and thicker.Non-looped bands: available with or without handles.Color & resistance level:Resistance bands come in many different colors – not every band in the same color will offer the same resistance – it depends on the manufacturer. Tip:When buying your band, check to see which other resistance bands/levels are available. For lower body training choose a stronger one, for upper body a lighter one. If you are not sure, green often provides intermediate resistance.Resistance levels vary from light to heavy: thinner, smaller bands normally come in ranges from 1-10 kg (2-40 lbs) and longer, thicker ones from 5-90 kg (10-200 lbs) of resistance.How to use resistance band exercises to reach your goalYou can use these exercises in two ways:One: as a full strength workout, total body, or for a specific body part, by choosing 3-5 exercises, doing them for 8-25 reps and repeating 2-5 rounds. The repetitions and rounds will depend on your fitness level and the resistance level of the band.Two: as a warm up, to activate a specific muscle group. Example: If you find it hard to really feel your glutes working…do 2 rounds of Fire Hydrants & Side Squats before your next leg workout. Do as many reps as you need to feel your glutes working Top 11 resistance band exercises1. Wall Lateral PulldownTargeted muscles: Lats, upper backHow to do the exercise:Stand with your back against the wall. Place the resistance band around your thumbs or wrists and stretch your arms straight up over your head. Pull your arms down and your elbows to the side, bent at a 90 degree angle, while stretching the band and bringing your shoulder blades together. Return to the starting position.2. Triceps ExtensionTargeted muscles: Triceps How to do the exercise:Hold the resistance band in your hands with your elbows bent. Put your right elbow over your head with your right forearm parallel to the floor. The left hand should be in front of the left shoulder. Extend your right arm while keeping it close to the head. As the right arm straightens, you should feel the band stretch and the muscles of your right upper arm working. Return to the starting position.Want to feel your triceps really burn? Check out 7 bodyweight exercises for strong triceps.3. Bicep CurlTargeted muscles: Biceps How to do the exercise:Sit on a chair, step, or on your heels. Tuck the resistance band underneath your right knee and hold it with your right hand. Pull your hand up towards your right shoulder against the resistance of the band. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. Release the hold and return to the starting position. Do all repetitions on one side, then switch to the other side.4. Shoulder External RotationTargeted muscles: Shoulders, upper back How to do the exercise:Place a mini band around your wrists. Bend your elbows and keep them close to your body. Move your forearms out to the side to stretch the band. Rotate your palms at the same time, so that they face up once the band is stretched. Return to the starting position.5. Fire HydrantTargeted muscles: Glutes, hamstrings How to do the exercise: Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Move your left leg out to the side to stretch the band. The rest of your body should stay in place; don’t turn to the side. Return to the starting position. Do all repetitions on one side, then switch to the other side.6. Donkey KickTargeted muscles: Glutes, hamstrings How to do the exercise: Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Kick your left heel up to stretch the band. Make sure you keep your hips level and don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.7. Modified Side Plank Leg LiftsTargeted muscles: Abs (obliques), glutes How to do the exercise:Support your body in a side-plank position. Your right leg is flexed and your left leg straight, so that your right elbow, right knee, and left foot are touching the ground. The resistance band should be placed above your knees. Lift your left leg up against the resistance of the band. Keep your body straight and engage your glutes. Return to the starting position. Do all repetitions on one side, then switch to the other side.8. High Plank Leg LiftsTargeted muscles: Abs (obliques), glutes, hamstringsHow to do the exercise:Support your body in the high plank position with your hands and feet touching the ground. Your hands should be under your shoulders and your body in a straight line from head to heel. The resistance band should be placed around your ankles. Engage your core and glutes and lift your left heel up against the resistance of the band. Keep your body aligned, don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.9. Squat with Side RaiseTargeted muscles: Glutes, thighsDid you know?This exercise, as well as the Hip Abduction (nr. 11), targets the part of the glutes called the “gluteus medius”. The gluteus medius works especially hard when balancing in a single-leg stance. That’s why strengthening it helps stabilize and improve your running form, too!How to do the exercise:Begin standing with your feet shoulder-width apart, toes parallel or slightly outward. The resistance band should be above your knees. Perform a squat and as you come up, lift your right leg up to the side by squeezing the outer part of your glutes. As you step back, lower yourself into a squat again. You can switch sides with each repetition.10. Jump SquatTargeted muscles: Glutes, thighsHow to do the exercise:Begin standing with your feet shoulder-width apart, toes parallel or slightly outward. The resistance band should be above your knees. Perform a squat and then rise forcefully into a jump. Land softly on the balls of your feet. You can stand back up in between or continue with another jump.Check out more squat variations, most of them can be done with a resistance band, too!11. Hip AbductionTargeted muscles: GlutesHow to do the exercise:Stand next to a wall and hold on to it with your hand for support. The resistance band should be placed around your ankles. You can lessen the resistance by moving the band above your knees. Lift your right leg to the side while squeezing your outer glute. Keep your body straight, don’t bend your torso. Return to the starting position. Do all repetitions on one side, then switch to the other side.Need more ideas?Check out 9 resistance band exercises for the whole body that you can do anywhere for a killer strength workout!*** More

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    COMPLETE GUIDE TO CHOOSING THE BEST RUNNING SHOES FOR YOU

    The best running shoes for you are the ones that keep you healthy and achieving your health and fitness goals. If you run or work out, then you need the right shoes. This guide will help you find your best running shoes based on your unique needs.STEP 1: FIND YOUR FOOT TYPEFoot types fall into low, average and high arches. Find your arch height at home in three easy steps:Place your feet into a shallow pan of water and get the bottom of your feet wet.Step onto a piece of cardboard or something similar with your wet feet.Pull your feet away to reveal your arch shape.Now is an excellent time to take a picture of your footprints before they dry. Compare the image to the descriptions below to find your arch type and which running shoe types may be best for you:Low arch: You have a low arch if you see almost the entire footprint. Your foot may roll inward when you run or walk. You may need a stability or motion-control shoe if the rolling is significant.Normal arch: You have normal arches if you see about half of your footprint. You can probably wear a wide variety of shoes.High arch: You have high arches if you only see the ball of your foot, a thin line on the outside of your foot and your heel. Your feet may roll outward when walking or running. Look for a cushioned shoe with greater flexibility to help absorb shock. Aftermarket insoles inside your shoes can also help support heels and arches. STEP 2: DETERMINE YOUR PRONATION TYPEPronation is a common running term that describes how much the foot rolls inward or outward when it makes contact with the ground. There are three different types of pronation:1. Overpronation occurs when the foot rolls excessively inward. This can lead to muscle strains in your legs and feet. People who overpronate also tend to have low arches. Do your shoes show wear around your big toe and inside sole at the balls of your feet? If so, you may overpronate. Look for stability or motion control shoes to help decrease excessive pronation.2. Underpronation (supination) describes feet that roll outward when running or walking. People who supinate tend to be adults with high arches or “pigeon toes.” Supination is rarer than overpronation. You will know you supinate if your shoes tend to wear along the outside edges. Look for shoes with extra cushioning—more on that below.3. Basic pronation occurs when the foot does not excessively pronate. Look for stability or neutral support shoes. They are more flexible than motion control shoes but still support a healthy stride.STEP 3: DECIDE WHERE YOU RUN MOSTWhich surface you spend most of your time running will determine what shoe category is best for you. Running shoes fall into three broad categories: Treadmill or road running shoes are best if you run on hard, smooth surfaces such as sidewalks, roads or paved trails. Road running shoes have smooth soles since traction is not an issue like it is for trail running. Most people will be happy with this type of shoe.Trail running shoes are best if you spend significant time running on trails. They will protect your feet on uneven surfaces covered in rocks and roots. You will often find waterproof running shoes in this category. Their soles feature traction knobs to help you deal with trail obstacles and uneven surfaces. However, they are not as comfortable for running on paved surfaces due to stiffer soles.Minimalist running shoes and racing flats are lightweight and flexible. They have minimal padding or support. Keep in mind that it takes time for your feet and muscles to adapt to this type of shoe.You should have a general idea of which types of running shoes might be best for you by now. It’s time to consider which specific shoe features are available and suitable for you.FEATURES OF YOUR BEST RUNNING SHOESShopping for running shoes can seem overwhelming. Let’s walk through the basic features of a running shoe to help you further decide which running shoes will be best for you.RUNNING SHOE CUSHIONMost beginner runners wonder if running shoes offer more cushion to make their runs more comfortable. Running shoes are guaranteed to make your run more comfortable and healthy. Running shoe cushion is determined by the foam used in the shoe.More foam may seem to offer more cushion; however, this is not always the case. Foam thickness does affect running shoe cushioning, but the foam’s density also plays an important role. Some people want to feel like they are running on pillows, while others prefer to feel the trail beneath every stride. Running shoe cushioning has a wide range:Shoes with the most cushioning (maximalist) often have thickly padded midsoles. Shoes with this type of cushioning are an excellent choice if you prefer a more plush feeling. Steer clear of this amount of cushioning if you want to feel more connected to your running surface and your running technique.Shoes with less cushioning than maximalist cushion type shoes are known as moderately cushioned. Moderately cushioned shoes sit between maximalist cushioned shoes and minimally cushioned shoes. Shoes in this category will work for most people. They are a great place to start your search for your best running shoes.Minimally cushioned shoes are typically for more advanced runners who want to feel connected to their running surface and have flawless technique. They are lightweight and feel fast, but you will feel the pounding of running more.There is also a category of shoes known as “barefoot.” These shoes attempt to mimic the sensation of running barefoot. You should only try these shoes if you have a particular need or reason, as you can quickly become injured trying these types of running shoes.RUNNING SHOE DROPRunning shoe drop is the difference between cushioning in the shoe’s heel and the shoe’s toe. Running shoe drop affects how your foot encounters the ground. Traditional running shoes have 10mm or more of drop. This is an excellent place to start your search for the best running shoes for you. Lower drop shoes promote landing on the midfoot versus heel striking. Start slow if you are moving to lower drop shoes to reduce the risk of injury.RUNNING SHOE SUPPORT LEVELSRunning shoes offer different levels of support depending on individual needs. Running shoe support differs from running shoe cushioning. Support refers to how the shoe guides your foot through your running gait. There are three support categories:Neutral running shoes are for people whose feet do not roll significantly inward or outward during their running stride.Stability running shoes are a good starting place when buying your next pair of running shoes. They are good running shoes for people who overpronate.Motion control running shoes are for people who significantly overpronate. The stability features closely control your running gait. Motion control shoes can work wonders for people who need them but can be a wrong choice if you only have minor overpronation issues.SUSTAINABILITY AND RUNNING SHOESYou no longer need to choose between high-quality running shoes that will last hundreds of kilometers and environmental sustainability. Decreasing environmental impacts benefits everyone—especially runners. Cleaner air, less garbage and cleaner oceans all make for better running conditions everyone can enjoy.Running shoes can now be made from recycled ocean waste to suit the needs of even the most demanding athlete. Shoes with recycling in mind get a second life instead of ending up in a landfill.When it’s time to replace your old running equipment like running shoes and hoodies, consider sustainable products like the adidas x Stella McCartney Collection. Even the best adidas running shoes now have sustainability in mind.Curious if it’s time to replace your old running shoes? Read through the FAQ to learn what affects how long running shoes should last.Running Shoes FAQ1. DOES THE WEIGHT OF THE RUNNER IMPACT HOW LONG RUNNING SHOES LAST?Yes. Heavier runners put more stress on their shoes than lighter ones. This is because heavier runners exert more force through their shoes. Did you know?When you run, each step can carry the equivalent pressure of up to five times your bodyweight.2. DO RUNNING SHOES DEGRADE OVER TIME?Yes. Running is not the only thing that ages running shoes either. Weather and oxidation also play their part. Cushioning and stability features will weaken even if you do not run in your shoes. Running in shoes that are past their prime can lead to injury and should be replaced.3. DOES RUNNING TECHNIQUE AFFECT HOW LONG RUNNING SHOES LAST?Yes. A runner with a fast running technique puts less stress on running shoes. A runner with a different style may pound the ground with their entire body weight going through their shoes. This force puts a lot of extra strain on the shoes and ages them quicker. Improving your running technique will keep you healthy and save you money in the long run since you won’t need to replace your shoes so often!4. DOES RUNNING SURFACE AFFECT THE LIFESPAN OF MY SHOES?Yes. Hard surfaces like pavement and sidewalk put the most stress on running shoes. Soft trails put less stress on running shoes. However, trails present different hazards (such as sharp rocks and sticks) that can cause other issues for your shoes. Choose a shoe that suits your running surfaces.5. DOES SHOE SIZE AFFECT HOW LONG MY RUNNING SHOES LAST?Maybe. Your foot expands as it makes contact with the ground. The cause of this is the force of your body weight going through your shoe. You run the risk of stretching the seams of your shoe if your shoe is too small. There should be a thumb’s width between the tip of your big toe and the seam of your best running shoes. Your foot needs this much space to roll without hitting the end of your shoe. It’s best to buy shoes in the late afternoon when your feet have already swollen.Proper lacing technique is key to running shoe fit. It stops your foot from sliding around in the slightly too-large shoes and holds your heel in the correct position. Correctly laced running shoes keep your feet from chafing on the seams and prevents unnecessary blisters.6. WHICH RUNNING SHOES LAST THE LONGEST? SHORTEST?The type of running shoe you choose has the most significant influence on the shoe’s lifespan. Choose the shoe that best fits your unique running style. Know the benefits and drawbacks of each shoe type. Lightweight, neutral shoes may only be wearable for a few hundred kilometers or less, but they will feel fast. Sturdy trail running shoes with solid stability features and stiff soles to protect your feet will last far longer. However, they likely won’t feel as nimble as their lighter counterparts like road running shoes or minimalist shoes. Most people will be thrilled with road running shoes with stability features that suit their arch and pronation type. See above about how to find your arch and pronation type to find your best running shoes.7. WHEN TO REPLACE RUNNING SHOES?It depends. Running shoes degrade over time and with use. Continuing to run in shoes that no longer correctly support your feet or running style can lead to injury. Here are some signs it’s time to replace your running shoes:You notice new aches and pains in your feet, ankles, knees or hips. Soreness in these areas may indicate you need to treat yourself to a new pair of running shoes. However, don’t rule out that you may be overdoing your running workouts.The treads on the bottom of your shoes are gone. Immediately replace your shoes, or you could injure yourself.You have run 450 – 800 kilometers in your running shoes. Most running shoes begin to degrade with this amount of use. Use the adidas Running app built-in shoe tracker to know when it’s time to replace your running shoes.*** More

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    Working Out on Your Period >> Understand the Menstrual Cycle Phases

    There are days when you power through a HIIT workout with ease and then those days when you don’t want to get out of your bathrobe. By understanding your cycle, you can stop seeing your period as a burden and be able to take advantage of the physical and emotional benefits. Find out how to schedule your workouts to maximize those hormonal boosts and learn when it’s best to focus on recovery and regeneration. Breakdown of the Menstrual Cycle PhasesMenstrual PhaseWhat’s happening in the body?Your cycle starts on the first day of your period. The lining of the uterus is shed through the vagina, releasing blood, mucus, and tissue. Symptoms like cramps, bloating, headaches and mood swings can add an extra challenge to your fitness motivation. Yoga Poses for Cramp ReliefDo you get cramps? Try easy yoga poses like the child’s pose, cat-cow, and savasana to ease the pain.You might feel tired or lethargic and need more rest than usual. This is a great opportunity to cancel plans, stay home, and write in your mindfulness journal. Set some goals for yourself that you can achieve during the follicular stage. Keep in mind, this is not the time to stress yourself out with setting a new PR (personal record). The goal of working out on your period should be to stay active and listen to your body.What to WearWhether you prefer tampons, pads, menstrual cups, period underwear, adidas Techfit Period Proof Tights, or a combination of these – there are plenty of options to keep you comfortable during menstruation.Your workoutFollicular PhaseWhat’s happening in the body?Your period is over and now your pituitary gland releases the Follicle Stimulating Hormone (FSH), which stimulates the ovaries to produce eggs. Your estrogen and testosterone levels will begin to increase, which energizes you and might improve your mood. You’ll feel more social, and assertive as testosterone stimulates your libido. Now is the time to take the initiative and focus on achieving goals. An egg will be released from a follicle in your ovary around day 14, at the end of the follicular phase. At this point the estrogen and testosterone peak, which makes you feel more confident. Enjoy it!Your workoutLuteal PhaseWhat’s happening in the body?Your body is starting to wind down after the high of the follicular and ovulatory phase. After the first couple of days, your estrogen and testosterone production will decline and your body will ramp up progesterone levels. Focus on a healthy, balanced diet right now and boost your serotonin levels by staying active. As you enter the second part of this phase, you may notice your skin getting oily or even breaking out, breast tenderness, and mood changes. These are all symptoms of PMS or premenstrual syndrome. Reduce your symptomsCut down on caffeine to reduce breast soreness, reduce your sugar intake, and make sure you stay hydrated. Avoid fatty, processed foods and salt, too, as they increase water retention. Studies show that regular yoga sessions can reduce the common symptoms of PMS.(1)Your workoutTime to build lean muscle. Focus on strength training and challenging yoga sessions. Research shows that this is when strength training really pays off.(2)Gradually shift to lighter workouts as you approach your upcoming menstruation. Try the Strong Before Your Period workout in the adidas Training app.TakeawayThe key to staying active throughout your menstrual cycle phases is understanding what is happening in your body. Everyone’s cycle is different; keep track of yours so you can really get the most out of those powerful follicular and ovulatory phases and use the luteal and menstrual phases for healthy nutrition, recovery, regeneration, and mindfulness. Remember, if you want to keep working out on your period, there’s no reason you can’t. Just pay attention to how you feel and make sure you take a bit more time to rest.*** More