Everyone’s been there: you planned to exercise today, but you’ve got no motivation to work out. You can think of plenty of excuses why it’s not possible to squeeze in a strength training session today…Are you ready to tap into a well of training motivation? It’s time to forget about these 6 excuses.Excuse #1: “I don’t have time to work out”A long workday, cook dinner, do laundry…there’s no time for a workout. Right? Wrong! Everyone can find at least 15 to 20 minutes for a workout 3 to 4 times a week, whether it’s during your lunch break or in front of the TV in the evening. A short workout is better than nothing; any kind of exercise is good for your body. Put together your own home workout. Excuse #2: “I have no motivation to work out”No motivation to work out is probably the most common excuse for skipping exercise. This is when it’s time to think about what inspires you. What motivates you to get fit? Could it be working out with friends or the encouraging comments from your followers in the adidas Training app? Training motivation is contagious. Surround yourself with other people who are excited about exercise (offline and on), and you will catch their enthusiasm.(1) Excuse #3: “I don’t know which workout to do”There are so many different kinds of workouts out there, it’s hard to know which one is best for you. In the adidas Training app, go to the “Workouts” tab and you will find a collection of featured workouts to choose from. You can see exactly how long the workout will take and which exercises are included. Or try a guided workout in the app. Train with professional athletes like David Alaba and get inspired. Motivation guaranteed! Excuse #4: “I want to strengthen specific muscle groups, but don’t know how” Do you want to shape your glutes? Or strengthen your upper arms? It’s easy with our Workout Creator: choose which muscle group you want to focus on, decide how long, and get started! The workouts are suitable for any fitness level. The longer you do it, the tougher it is.Excuse #5: “I’m too tired”There’s nothing wrong with skipping a workout once in a while when you’re too tired or your muscles are sore. Listen to your body. But did you know that regular exercise improves the quality of your sleep? People who exercise sleep better. And the better and longer you sleep, the more you can push yourself in your workouts. If that’s not enough to motivate you to exercise….Excuse #6: “I ate too much/the wrong things before my workout” What you eat can energize you, but it can also weigh you down. That’s why it’s important to know what you should eat before and after a strength training session. Leave at least 2 to 3 hours between a full meal and your workout. Make sure it includes the macronutrients: carbs, protein, and fats. If you’re still hungry before exercising, have a small snack that’s easy to digest. Go for carbohydrates and protein. The best pre-workout snacks:porridgebananadatesalmondsplain yogurt/soy yogurthummus with carrot sticksThere are also a few things to avoid before a workout. These can cause digestive difficulties and affect your performance. Foods to Avoid Before Strength Training:legumesvegetables that cause bloating (onion, cabbage, broccoli) fatty foodsspicy foodscarbonated beverageswhole grain foodsWant to know more about nutrition and exercise? The nutrition guide in the adidas Training app will get you on the right track for a healthy diet. Find loads of tips on what you should eat if you want to build muscle, run faster, or lose weight. We hope you’ve found the training motivation you need to get going. Forget the excuses and start today! More
Piercing pain at your temples, a throbbing ache in your forehead – we’ve all suffered the agony of headaches, and there are plenty of causes. Some of us are more likely to get them during or after exercise. Good to know:Headaches are divided into two types: primary and secondary. Primary headaches are triggered by exertion, tension, or not enough sleep. Secondary headaches, however, are a symptom of another more serious underlying condition like high blood pressure, an infection, substance withdrawal, or a stroke. In this article we’ll identify 4 common causes of headaches after exercise and tell you how to treat them and prevent them. We’ll also tell you whether exercise can trigger migraines.#1: Poor postureBad posture, stress, and poor form when you work out can cause tension, which can lead to headaches. Tension headaches are described as a constant ache that is usually felt on both sides of the head.(1)Headache preventionCheck your form during workouts and your posture throughout the day. Review these tips on proper running form and be aware of the most common mistakes made during bodyweight exercises. Try using heat, massage, or doing exercises to relieve neck pain to relax your muscles if you get a headache after workouts. #2: DehydrationWhether it’s from exercise or just not drinking enough fluids, dehydration is one of the most common causes of headaches. Calculate exactly how much water you should drink each day with our liquid requirement calculator. Headache preventionMake sure you are drinking enough throughout the day. To add variety, you can include special sports drinks that keep you hydrated and provide your body with important micronutrients. #3: Low blood sugarIt’s not just the headaches after exercise; you also feel weak, shaky, dizzy, and sometimes even nauseous? These symptoms indicate low blood sugar and depleted energy stores. Always ensure that your body has enough energy to work out. Headache preventionIf you notice the symptoms listed above when you’re exercising, you should take a break. You can refill your energy and increase your blood sugar by eating more carbohydrates. There are also a few foods that can trigger headaches and migraines or make them worse – usually in combination with other causes. Avoid these potential headache triggers (2): alcohol (especially wine or beer) chocolatecaffeinaged cheesefoods high inmonosodium glutamateartificial sweetenersand preservatives like nitrates or nitrites #4: Exercise headachesPrimary headaches caused by strenuous physical activity are called exertional or exercise headaches. These are described as throbbing, migraine-like pain across the whole head (bilateral headaches) and last between 5 minutes and 48 hours. (3, 4) An extreme exercise headache can also cause vomiting and vision problems. It’s important to take exercise-induced headaches seriously. Headache preventionExercise headaches often develop if you skip your warm up, your workout is too strenuous, or it’s too hot. These might also occur when you are at high altitudes, like on a tough hike in the mountains. One way to prevent exercise headaches is to reduce the intensity of your workouts. These tips for running in the summer can help you cope with the heat and avoid dehydration. Important:If headaches last for days or if there are more days in a month with headaches than without, you should consult a specialist. A medical professional can check whether you are suffering from primary or secondary headaches, which may be caused by an underlying condition. Can exercise trigger migraines?First of all, research on the connection between migraines and exercise is not yet as extensive as it could be. However, there are studies which show that migraineurs (people who frequently suffer from migraines) can experience exercise-triggered migraines. It is believed that the exertional headaches and tension headaches mentioned above are more likely to lead to a migraine.(5) If you are at risk of migraines, it is even more important that you prevent the 4 causes of headaches after exercise. The good news: studies also show that regular exercise can help prevent migraines or at least reduce the intensity of the pain. This is thanks to the endorphins produced during sports. (6, 7)TakeawayBefore you start working out, make sure you are hydrated and your energy stores are full. Pay attention to your form and good posture while exercising. If you have a bad headache combined with dizziness, nausea, shakiness and/or vomiting, take a break immediately and consult your physician. The same applies for headaches that last several days.*** More
Are you ready to build healthier habits and lead a fit lifestyle? No matter your goals, with the adidas Runtastic apps and Premium Membership, you’ll find tips from experts, loads of motivation, as well as unlimited individual training plans both in the adidas Training and Running app. Choose your ideal plan, get started, and reach your goals one step at a time!
One membership – all the benefits:
Everything is completely unlocked in our two apps for those who choose to upgrade to Premium.
Reach Your Running Goals: Premium Benefits in the adidas Running App
Run your first 5K, challenge yourself with a half marathon or marathon, lose weight or get fitter: no matter what your goal might be, there are unlimited training plans available in adidas Running.
As an adidas Runtastic Premium member, you have access to all of our features in the adidas Running app, including:
Challenge an Activity
Workout Goal (Distance & Duration, Calories)
History (Sorting by week/month/year/all)
Advanced Statistics (Sort and compare by week/month/year/all)
Detailed Goal Statistics
Edit Heart Rate Zones
Session Detail expanded Map (colored traces – pace/elevation/grade)
Split table – segment by different distances/durations
Get in Shape With Bodyweight Training: Premium Benefits in the adidas Training App
Do you want to build muscle by working out at home, get strong, defined abs, or just stay fit? Then the adidas Training app for bodyweight training is ideal for you.
As an adidas Runtastic Premium member, you have access to all of our features in the adidas Training app, including:
12-Week Body Transformation Training Plan
6-Week Shape Up Training Plan
Push Your Limits Training Plan
Health & Nutrition Guide
Access previous Featured Workouts
You don’t need any equipment or a gym membership to transform your body, and we have the success stories to prove it!
Do You Want to Enjoy More adidas Runtastic Premium Membership Features?
As well as the Premium features in the adidas Runtastic apps, you also can enjoy the following benefits:
Weekly fitness report via email
Premium has helped ordinary people of all levels achieve their individual health and fitness goals over years. As a Premium Member, you’ll receive a weekly fitness report including an overview of your past week’s activities as well as a comparison with your stats from the week before. This way, you can see what you’ve accomplished and be motivated by your success.
Exclusive Premium support
With your Premium Membership, you can enjoy top-of-the-line support from our Customer Happiness Team.
Proper nutrition is essential to staying healthy and fit. If you want to do challenging workouts with adidas Training, you need to fill your energy stores with the right foods – for maximum results. These 9 foods help you build strength and should be a regular part of your muscle building diet.
Top 9 Foods for a Muscle Gain Diet
Legumes are protein and fiber powerhouses. Lentils, for example, are especially high in protein. 100 g of this dry good provides about 25 g of protein. Their fiber content is also nothing to sneeze at. Just 100 g covers half of your daily requirement (30 g).
Do you know how much protein you need per day to build muscle? Calculate your protein requirement here:
Eggs are the perfect food for a muscle gain diet. One chicken egg provides about 7 g of protein. Plus, its biological value is nearly 100. What does that mean? The higher the biological value, the more similar the protein in the food is to the body’s own protein, which makes it easier for the body to transform it into muscle mass. Two hard-boiled eggs, for instance, are an ideal post-workout snack.
3. Flaxseed oil
If fitness is your goal, you should definitely be using flaxseed oil. It’s highly nutritious and loaded with omega-3 fatty acids, which keep your heart and brain healthy and help stop inflammation.
Good to know:
Cold-pressed flaxseed oil should be stored in the fridge. The oil keeps for up to 5 months if the bottle is sealed. Once the seal has been broken you should use it as quickly as possible.
Quinoa is the ideal side dish for bodyweight training. 100 g provides 15 g of vegan protein. This grain is also very high in magnesium (275 mg), which plays a key role in muscle contraction.
Ginger not only strengthens your immune system: this Asian root is said to improve blood flow to the muscles (which helps with sore muscles!) and promote the breakdown of lactic acid in muscle tissue. This helps you recover quickly, so you are ready for the next workout.
6. Cottage cheese
Protein pancakes with cottage cheese are the perfect breakfast if you like bodyweight training. Why? This dairy product is low in calories and a good source of high-quality protein and carbohydrates. Cottage cheese also contains the essential amino acid tryptophan, which helps you sleep better. And adequate sleep is crucial if you want to perform your best.
How about a cup of coffee before your workout? Coffee increases your blood pressure and heart rate, which helps you to get the most out of your workout. But go easy on the amount. An espresso is a good idea before a bodyweight training session, but skip the milk and sugar!
Small but powerful! Blueberries are low in calories. 100 g has only about 40 calories. The purple berries are also antioxidants. This means that they fight free radicals in your body, which is especially important for regular training. Blueberries taste great in smoothies or together with rolled oats and plain or soy yogurt.
Nuts and seeds are essential for muscle building. They are rich in protein as well as high in fat. Walnuts are particularly beneficial because of their high unsaturated fat content.
In a Nutshell
If you want to build strength, a healthy muscle building diet with enough calories is just as important as challenging workouts. Eat the 9 foods listed above on a regular basis and you’ll be on the right track to getting the muscle growth you want!
Being thin is not the same as being healthy. If you are someone who has never been happy with their weight or shape or body type, it’s important to try to turn that around. One way to do that is to shift the focus away from losing weight and onto building strength for bone health, joint health, and mental health. You might be surprised to see that you lose weight and feel better about your body in the process.
If you want to build lean muscle mass, adding strength training can help you burn more calories, even if you substitute it for running or other cardio workouts sometimes.
Strength Training for Weight Loss
Strength training does not just burn calories while you’re exercising, but it gives your metabolism a boost that can last for hours afterwards, known as the afterburn effect or Excess Post Exercise Oxygen Consumption (EPOC), which helps you to burn even more calories. One study even found that you burn additional calories for up to 38 hours after high intensity, short duration exercises like strength training.
As there is little or no rest between these bodyweight exercises, your heart rate can jump to up to 80% of your max, which will burn calories in a very short amount of time. The more muscles that are recruited in an exercise, means the more calories you burn, and the more effective the exercise is. Bodyweight exercises also allow for a full range of motion in the joints, meaning that you feel better as you carry on with your day, which gives you more motivation to take the stairs instead of the elevator, walk to the grocery store, and play with your kids, without feeling stiff or uncomfortable.
Combining Cardio and Strength Training for Muscle Growth
If you’re looking for maximum strength and calorie burn, a mix of cardio and strength training is the most effective way to reach this goal. How can you do that without spending hours working out?
High-intensity workouts are particularly effective because they push your metabolism into high gear. Plus, there is a high afterburn effect. This means that your body will continue to burn calories after your bodyweight training while you relax on the couch.
Anytime – Anywhere
Good intentions often fail due to lack of time, and busy days don’t leave much room for sweaty workouts. The good thing about bodyweight training is that you don’t have to toil away in the gym after a stressful day. Bodyweight training puts an end to all your time-related excuses. A 20-minute workout only makes up 1.4% of your day. Surely, you have time for that. Just throw on your workout clothes, clear some space in the living room, open the adidas Training app and get started on your workout. There will still be enough time afterwards to cook dinner and enjoy a pleasant evening with your loved ones.
Don’t get discouraged if it takes time to drop some weight. Gradual weight loss (0.5 to 1 kg per week, or about 1 to 2 lb per week) is healthier and a lifestyle change will keep it off. Make sure to work out regularly and eat a healthy, balanced diet. Most importantly, always listen to your body.
Bodyweight Training as Functional Fitness
You might have heard the term functional fitness or functional training and wondered what it means. Think of functional fitness as “real life” movements that help your body prepare for “real life” stress in the safest and most efficient way possible.
Think about it: Do you ever lift a water bottle like you’re doing a biceps curl? Probably not. But, you are squatting and lifting and rotating every day, right? And falling on the ground and getting back up – maybe playing with kids?
Bodyweight exercises are a huge component of functional training. Bodyweight training engages multiple muscle groups during each exercise and leaves an endless amount of room for progressions and variety as you become fitter, stronger and healthier while minimizing injury and maximizing lean muscle growth!
5 Reasons to Start Bodyweight Training
1. No equipment necessary:
You can literally start now, no matter where you are. Get up and do some jumping jacks, squats or even a HIIT workout. All you need is your body and some space to move.
2. Growth mindset:
You are in control of your health and happiness. Any negative barrier or excuse you might have set up for yourself regarding your potential and goals is basically destroyed by the convenience, versatility and effectiveness of bodyweight training. Change your mindset, change your life.
3. Calorie burners and muscle growth:
Isolating a single muscle group on a machine in the gym is nothing compared to the calories you burn in a bodyweight workout. Plus, the more muscles you recruit during exercise, the more calories you’re going to burn.
4. Your muscles want to work together:
Let’s look at the push-up for example: biceps, triceps, shoulders, core (abs, lower back, hips), glutes and legs. Despite some muscles working harder than others during this movement, all of those muscles are actively participating in the push-up. When a muscle isn’t helping in the way that it should, that’s when you get movement compensations that can lead to pain and injury. It’s always critical that you pay attention to your form and nail that right at the beginning. Bodyweight training teaches your body how to work together as a team.
5. Neverending variety:
Bodyweight training never gets boring. There are always more exercises to learn, challenges to overcome and more burpees to be done. The adidas Training app is packed with different workouts and exercises to keep you motivated and strong. Try something new for your next workout and challenge yourself!
Did this inspire you to give bodyweight training a go? Or perhaps you’re a bodyweight training fanatic already and have your favorite workouts? Just remember to focus on training as a way to improve your overall fitness. It’s not just about weight loss – that’s the icing on the cake. Strength comes in many forms and bodyweight training can give you the confidence to reach your fitness goals and beyond.
Did you know that the adidas Running app and adidas Training app support integration with various smartwatches and running watches and can sync to other apps? If we’ve lost you, then what we’re trying to say is: If you already have a smartwatch or running watch, then it may be compatible with the adidas fitness apps! In addition to smartwatches, you can also opt to share your activities in the adidas fitness apps with a few, select partner apps.
Which smartwatches and apps are compatible with the adidas Running app or adidas Training app? What apps should you download? Give our list a read to see which smartwatches and apps can be used.
This list is constantly updated to give our users the best experience possible. Thank you for your patience!
The adidas Running app offers Polar integration. No need to run with your phone – easily sync activities tracked with your Polar GPS watch directly to the app!
Here’s how to connect your adidas account to your Polar running watch: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” in the Polar Flow section.
Instead of bringing your phone with you during your activities, you can simply use your Garmin watch, and your workouts will be available in the adidas Running app for further analysis.
Here’s how to sync your adidas account with your Garmin watch: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” in the Garmin Connect section.
Within the adidas Running by Runtastic or adidas Training by Runtastic apps go to “Settings”. In the User Profile go to App Setting, then Partner Accounts, and select Garmin Connect. Once you have selected “Connect” you are directed to sign-in to your Garmin Account.
The adidas Running app is also available for Apple Watch. If you have the app installed, you can leave your phone at home and track an activity with just your watch. Or, use your Apple Watch with your phone as a second screen. You can use the adidas Running app on a Series 1 Apple Watch (and newer). You’ll need at least iOS 13 (or higher) on your phone and watchOS 6 (or higher) on your watch in order to install the app on your Apple Watch.
Did you know? Apple Watch works with the adidas Training app, too.
WEAR OS BY GOOGLE
Android Wear is an operating system designed for wearable tech (such as smartwatches) – if your smartwatch is running Android Wear, then you’re ready to go with the adidas Running app. The smartwatch pairs to your Android phone running Android 4.4 or higher; you can even start a run by saying “Ok Google, start a run!” In addition to starting a run using voice commands, you can use your smartwatch to see key stats during a run, pause and stop your run with a tap of the screen and also view your post run analysis directly on your running watch.
You can also workout with your adidas Training app right on your Android Wear
Do you have a Suunto Smartwatch? All the latest Suunto smartwatches (Suunto 3, Suunto 5, Suunto 7, and Suunto 9 as well as Suunto Spartan and Suunto Ambit) are compatible with the adidas Running app.
How to connect the adidas Running app with the Suunto app: Download the Suunto app on your phone, open it, and tap “Profile”. Then click on “Connect to other services”. Select adidas Running and enter your adidas Running login details to connect the two apps.
Apple Health (iPhone)
When you complete an activity with the adidas Running app and you are connected with Google Fit, Google Fit will also receive the activity data and then display information such as start time, duration, distance covered and calories burned. This information then forms part of your daily activity stats in Google Fit.
How to connect the adidas Running app with Google Fit: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” next to Google Fit.
Google Fit (Android)
When you complete an activity with the adidas Running app and you are connected with Google Fit, Google Fit will also receive the activity data and then display information such as start time, duration, distance covered and calories burned. This information then forms part of your daily activity stats in Google Fit.
How to connect adidas Runtastic with Google Fit: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” next to Google Fit.
Zwift and the adidas Running app will take you into a virtual world – either on a stationary bike or a treadmill. Join virtual group events, races, or challenges for an additional dose of motivation.
How to connect the adidas Running app with Zwift: Log in to the Zwift Companion iOS or Android app and select the “Menu” button in the top-left corner. Select “Settings” and click “Connections”. Select “Connect” under the third-party site you wish to connect to and log in. Log in to your third-party account and authorize the connection.
Need more help? Check out this Zwift How-to Video.
Play a sport with Kinomap and adidas Running! Run, ride, or row around the world virtually with thousands of videos and different levels. Challenge your community to a race and push your training to the next level!
How to connect the adidas Running app with Kinomap: Open the Kinomap app and select “Profile”. Click the “Settings” symbol, then tap “Share”. You will now be sent to the Kinomap website. Scroll down to the bottom of this page and select “adidas Running app”. Log in with your adidas account. Your Kinomap account is now connected with the adidas Running app and you can start working out right away.
Good to know:
Your data is only ever shared across different apps when you have linked your account and allowed sharing to happen.
Have fun with your next workout!
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.
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.
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!
Every one of us is unique. We each have our own story – also when it comes to fitness. No matter what kind of sport you prefer, what motivates you, don’t compare yourself to others. What’s important is that you do what feels good for you and your body.
How Train Like You will Help You Get There
The Train Like You campaign is designed to help you harness your workout motivation and get in shape at your own pace. Join others in the Train Like an Athlete challenge in the adidas Running and adidas Training app. Motivate each other and enjoy the fun of competing in a community!
Don’t miss the four featured workouts (such as “Train like a runner”) and two guided workouts that will push you to new levels.
How can I participate in the challenges and workouts?
You can join three different challenges from July 20 to August 23. Here’s how it works:
Download the adidas Training or adidas Running app on your phone.
Open the adidas Running app and tap the Community tab or adidas Training app the Progress tab.
In the Challenges section you will find “Train like an athlete”, “Train like a trail runner” and “Train like you”. Open the challenge you want to join and tap “Join Challenge”.
Track all of your activities (listed in the challenge description) with adidas Training or adidas Running and see how great it feels to Train Like You. Now’s the perfect time to try a featured workout or one of our training plans!
You can find guided and featured workouts under the Workouts tab in the adidas Training app.
Looking for some workout motivation? We talked to three strong women who are members of adidas Runners Vienna and couldn’t be more different. They told us what motivates them to push themselves in their workouts. Check them out – you might just connect with one of their stories.
Meet our athletes
She walks into the room with the air vibrating around her. Her energy and enthusiasm is palpable as she and her sister share their stories, finishing each other’s sentences and admiring each other’s accomplishments. Nasim is a Crew Runner with adidas Runners and an adidas Runtastic Ambassador. Her major source of inspiration and workout motivation is her sister, Sajeh, who is an adidas Runners Captain.
Nasim’s motto is “You can achieve anything if you want it badly enough.” Through her life she’s been criticized for being too different, too loud. People have told her that she didn’t have the right body for running. But instead of letting these negative comments get to her, she turned them around and used them to grow stronger.
Then one day, Nasim was diagnosed with Hashimoto’s Thyroiditis, an autoimmune disorder that damages the thyroid gland and is nine times more common in women than in men. Most people with Hashimoto’s disease eventually develop hypothyroidism. Again, Nasim demonstrated her grit and made a decision: “I want to be healthy and fit. I want to keep my disease under control.” With support from her sister, she changed her diet and made a commitment to herself to actively work on staying strong and healthy.
Slight in stature with glossy black hair that reaches almost to her knees, Cat glides the office gracefully and surveys her surroundings with a close eye. After getting her own questions answered, she opens up and shares insights into her life. Cat has always been petite, struggling to gain weight and muscle, even as a child. She often felt invisible, overlooked, and had trouble with her self esteem. In her early 20s she discovered her passion for dance (hip hop, freestyle, and house), which took her to New York City. The more she danced, the better she understood her body and realized how strong she really was. Cat’s self confidence grew along with her muscles.
After suffering from a herniated disc, Cat realized that she had to do more to stay in shape in addition to dancing. That’s when she discovered running. Now she knows that running is the foundation for her dancing. She also practices yoga, which helps her focus on her breathing.
Cat wants to motivate other women to feel stronger. “Even if someone tells you that you’re too weak or too thin, don’t let it discourage you. You are stronger than you think!”
The last to join our meeting is Lolu, and we hear her laughter before we see her. Her stories are peppered with jokes that everyone can relate to. She is down to earth and magnetic; the image of her on stage with her African dance crew comes easily. Dance is not exercise for her. What she loves about it is the adrenaline rush and how it feels to move her body with the music. It is the perfect release after a stressful day.
Lolu was never able to understand why people got so excited about running. But when she joined the Punch Runners project with adidas Runners Vienna one day, things changed for her.
Her goal is to improve her fitness and endurance. She still describes her feelings about running as a love/hate relationship, but the adidas Runners community gives her the support and the push she needs to keep it up. The camaraderie of running together as a group is what motivates and inspires her.
No matter where you come from, what you look like, or what your goal is, whether you run, dance, or lift weights – what’s important is that you stay motivated and focus on your own personal goal. Have fun when you exercise and do it for yourself, because in the end, the things you do best are the things you enjoy. So get out there and Train like…YOU!
The Past, the Present, & the Future
She wasn’t born an Olympic athlete. No one is. When we exercise, whether at a competitive level or as a hobby, we hope to find joy in our bodies, in reaching our goals, and a sense of accomplishment in overcoming setbacks.
Mary Jepkosgei Keitany holds the world record for the women-only marathon, which she set when she won the 2017 London Marathon with a finishing time of 2:17:01. Her journey has been a rich one, mixed with intense competition, becoming the mother of three children, recovering from injuries, and planning for the future. In this interview she shares her experience and insight into how to integrate running – no matter the level – into your life and experience the same pleasure she does while training on the professional level.
What is your first memory of racing?
My first competitive running memory is from a race in Spain. It was the first time I had ever competed internationally. And I was already 24. By then I had learned how to train and was mature enough to make my own decisions. Soon after that, I took my first career break to have a baby.
You’re a mother and a professional runner. What’s that like?
Being a mother inevitably creates its own challenges. It means I have to organize my training around the needs of my family. But being a mother is also a natural and normal thing to do and it keeps running in perspective. Dealing with the natural weight gain following childbirth is another challenge. It is hard at first. My body changed a lot when I was pregnant and afterward, and I had to work hard to get back into my pre-pregnancy shape. But my children kept me active and I refocused on my next goals, which helped me stay on track.
Can you tell us what shaped you as a runner?
As people, we are all shaped by our environment, upbringing and, of course, our genes. It is probably fair to say that my greatest fortune is that I was born to run. I am Kenyan and Kenyans love to run. My parents gave me the natural qualities and characteristics to be good at it. But all of that counts for nothing unless you have the passion to take advantage of the qualities handed to you at birth. It is also true to say that even if you are not necessarily a natural runner and someone blessed with the qualities shared by Olympic athletes, you can still derive the same pleasures and benefits that a world-class runner gets from pounding the roads, parks, or beaches.
And how did you become a professional runner?
Long before I won my first London Marathon in 2011 I ran just for fun and my mental well-being. I didn’t even train properly until I was in my twenties. I have read many stories about myself in which I am described as a “late bloomer”. That’s true. My parents gave me the heart, lungs and legs to become a great athlete but they always struggled financially. I grew up without electricity and running water. I was not brought up in the same house as my four sisters who lived with our neighbors. My parents couldn’t afford to feed us all. When I was 15, I gave up school, stopped running, and became a live-in maid. It was two more years before I was in a position to resume training. That two-year hiatus was the first of a few career breaks that characterize my career. Taking a rest away from training to devote my time to something else inevitably creates challenges but, at the same time, is responsible for the fact I am still competing at the highest level despite being aged 38.
Like all athletes, I suffer injuries. But what my career breaks have ensured is that I have not suffered from the sort of stress injuries that are often accumulated by runners who train and compete on a continuous annual cycle. It’s important to remember that if you do suffer a setback, whatever it is, go easy on yourself. If you have a major life change or get injured, give yourself time. Putting more pressure on yourself to recover quickly will only make the process take longer. And it’s a good idea to try to develop habits that help you avoid getting hurt in the first place.
What are the challenges of running as you age?
Training is more tiring at first and the older I get the smarter I have to be with my training. These days I do a lot more stretching and mobility exercises as well as regular massages. Avoiding injury in the first place is always better than knowing how to treat them. That is a simple tip which is always worth reminding yourself of. And, at my stage of career, something I am always aware of.
Any advice for other runners?
The best advice I can give to runners is that the greatest rewards are felt within and come from the satisfaction of having trained hard and gotten the best out of yourself. Running is competitive. Sometimes your greatest rival is within you. However fast or slow you may be, there is no greater possible achievement than to have run faster than you’ve ever done before.
Can you share your plans now that the 2020 Summer Olympics have been postponed?
The postponement of the Olympic Games means that I shall be just six months short of my 40th birthday when the marathon in Tokyo takes place. It shall be my last chance to win Olympic Gold and I’m determined to get to the start line in the best shape I can be. There is no doubt that having a great team around me has allowed me to maintain my level of competition. My husband is a former athlete, so he knows all about the highs and lows of training and competing. As well as helping to look after our three children – two of them are my own while we have also adopted our nephew – Charles plays a central role in our ownership and management of a hotel in Eldoret. Though we have had to work really hard to get to where we are, living in Kenya provides daily reminders of just how lucky we are. That’s why, and because so many people around us have to live day-by-day without the luxuries of a comfortable lifestyle, my husband and I have pledged to support our local community. We have helped fund a local school with our race and career earnings and they have been able to develop science labs as well as dormitory accommodation for both students and young, up-and-coming athletes.
Train Like an Athlete
Are you inspired by Mary’s story? Check out these other strong women who are making running and bodyweight training part of their lives and their identity. You don’t have to be a professional athlete to have fun working out. Whether you are training for a race or just want to step up your game, you can join the Train Like an Athlete Challenge and track your active minutes in both the adidas Running app and the adidas Training app. Why not start today?