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      Do you get running blisters? Sascha’s got tips for blister prevention

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      The worst enemy of every runner: foot blisters. They are one of the most common injuries that occur when running. A blister on your foot can really take the fun out of running, turning every step into sheer agony.How do blisters form?Blisters on the feet are formed by repeated rubbing between the sock, the running shoe and the skin of the foot. The main causes of friction are sharp seams, wrinkled socks or ill-fitting insoles or running shoes. If the skin is irritated (for example, by rubbing) for a long period of time, fluid will collect under the skin, forming a blister. Severe damage to the skin can even lead to blood blisters. These sore spots, depending on their size and intensity, are usually so painful that they make normal running virtually impossible.First aid for Running blistersIf you notice while you are running that a blister is forming on your foot, you should probably end your workout early. This is the only way to keep the blister from getting worse or even infected. Plus, if it hurts to put weight on your foot, this will affect your running style and can potentially lead to painful compensation patterns.If blisters appear during a race or a running event, there is only one thing you can do: grin and bear it! If you can, let a medic tape the sore spots to help reduce the rubbing.After you finish running, the first thing you should do is take a rest and let your foot recover. This gives your skin time to heal and doesn’t make the wound worse.Tip from running expert Sascha:“You can cushion small blisters with special gel bandages. These speed up the healing process and reduce the pressure of the shoe on the painful spot. If the blister is so big that you have to pop it, make sure that the needle is clean and sterile. Otherwise, you run the risk of infection and blood poisoning!”Blister prevention for pain-free runningOf course, the best thing is to prevent blisters before they form. Prepare and take care of your running gear – even little things can cause problems. Use the following three tips to get your running shoes, socks and feet ready for some pain-free running fun:1. Your running shoesThe most important thing is that your running shoes fit properly and are not too small. To keep your toes from rubbing, there should be a thumb’s width of space between your longest toe and the toe box. This ensures that your foot has enough room to move on downhill sections. Also, your feet often swell on long runs. Therefore, you need some extra room so your feet don’t pinch or rub against the side of the shoe.Break in your running shoes and wear them around during the day a few times before you start training in them. This allows your feet to get used to the feel of the new running shoes. You should make sure to run 20-30 km in your running shoes before you use them in a race or a running event. If you track your runs and walks with the adidas Running app, you’ll know exactly when you reach this distance.Change your running shoes regularly. Painful hotspots often depend on the characteristics of the shoe. Changing running shoes frequently allows these sensitive spots to recover faster.If poor workmanship on the inside of your shoe is the cause of the rubbing, it often helps to tape this area or make it more flexible with some Vaseline or baby powder. If this doesn’t work, then you should return the shoe to where you bought it or seek the advice of a shoemaker.The insoles of a new running shoe can also cause blisters. Simply replace these with the insoles from an old pair of running shoes. That’s often enough to solve the problem. However, if your personal, orthopedic insoles do not fit properly, then you should have an expert file and trim them to reduce the friction.2. Your socksYour sock is the interface between your foot and your running shoe. That is why it is especially important to avoid rubbing here and to ensure an equal distribution of pressure. Your socks should fit properly and not be too thick: this keeps them from wrinkling, which can lead to rubbing.Make sure to break in your socks, too: you should never run a race or a running event in new or freshly washed socks. The material is usually too hard and hasn’t had time to adjust to the shape of your foot yet.Keep your feet as dry as possible. Socks made of synthetic fibers wick moisture away from the skin of your feet. Thus, your feet remain dry and it is harder for blisters to form.If you like to run without socks, use special triathlon shoes. These are designed for running without socks and provide more cushioning.3. Your feetYour feet have to work hard when you run. For this reason, you need to take proper care of them. Regular foot care or a pedicure helps keep the skin supple and prevents hot spots from forming.It is probably a good idea to use special gel bandages or tape on problem areas. Make sure there are no wrinkles when you apply them. In addition, you can spread foot repair balm or deer tallow cream on your feet before or after your workout. This cools the stressed skin, keeps it flexible and prevents chafing.You also shouldn’t underestimate the ability of barefoot training to toughen up the skin on your feet. Plus, it is easier on your body, especially your joints, and it strengthens your foot muscles.*** More

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      Why Does Your Knee Hurt? How to Relieve Patellar Tendonitis or Jumper’s Knee

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      Does your knee hurt after a run or a bodyweight training session? There’s a good chance that you suffer from jumper’s knee (also called patellar tendonitis). What is patellar tendonitis?Patellar tendonitis – also known as jumper’s knee – is a chronic reaction to overuse or an injury to the patellar tendon, which joins the bottom of the kneecap or patella to the shin bone:If you suffer from patellar tendonitis, you feel pain in the front of your knee on what is called the lower pole of the patella.The first symptom is often warm-up pain (i.e. pain upon starting an activity, which then fades), usually after standing up from a sitting position or climbing stairs. It then develops into ongoing pain, swelling of the patella, tenderness, and restricted range of motion.Activities that trigger patellar tendonitis:stop-and-go sports like running, soccer, or tennis over-trainingshoes with poor cushioning on a hard running surfacejumping improperly, e.g. during bodyweight training  not enough stretching can lead to tight quadricep muscles, which are responsible for extending the knee Good to knowThere is a difference between jumper’s knee and runner’s knee: the latter involves pain on the outside of your knee and not on the front of your knee at the bottom of your knee cap (like jumper’s knee). First aid for pain If you feel pain in your knee, you should treat it. Try to rest and use cold compresses. You should also temporarily avoid jumping and explosive leg movements (e.g. running or lower body plyometric exercises). Gradually restart your workouts again, reduce the intensity, and focus on cycling or swimming. Make sure you avoid straining the injured knee. 3 great exercises to treat knee pain If you suffer from patellar tendonitis, the following exercises can provide relief:Foam Rolling:Relieve tension in the front side of the thighGet down on all fours. Stretch out the leg, in which you’re experiencing pain. Place the front side of the thigh on the foam roll. Then simply roll the length of the entire thigh. Make sure to keep the rolling very slow. You can repeat this exercise as often as you are able. Foam Rolling directly on the knee cap Get down on all fours. Bring one leg forward (whichever is in pain) and place the lower edge of the knee cap directly on the foam roll, and roll it back and forth very slowly. Note: this exercise can be painful. Make sure to never exceed your pain threshold. Only practice this exercise as often as you feel comfortable.   Stretching:Stretching the QuadsLie on your side, with the leg you want to stretch on top. Slightly bend the bottom leg to stabilize the pelvis. Grab the foot of your top leg and gently pull it toward your butt. Make sure you can actually feel a stretching sensation in your quads. It’s also important not to over arch your back. Hold this stretched position for 60 to 90 seconds. Important: If there is no improvement after treating it yourself, you should consult your doctor. Manipulative therapy (fascia), ultrasound, anti-inflammatory medication, shockwave therapy, or infiltration treatment can provide further relief. Plus, other causes of the problems may be identified. *** More

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      Run For The Oceans: It’s Us vs. Plastic Waste

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      For decades we used plastic too selfishly. We wrapped our food in it, made clothes with it, took our groceries home in it, and consumed it without much regard to what it would do to our planet. As a society, we know we have a plastic problem that we need to innovate our way out of (and we can!). But before we roll up our sleeves and get to work, let’s dig into the issue a bit more.From Brazil to Italy: Plastic Is A Global IssueAs of now, the amount of plastic thrown away annually would circle the earth four times. So little of that is recycled, and a lot of it ends up in our oceans. In fact, about one garbage truck full of plastic is thrown into our ocean every minute.We see the impacts of plastic waste around the globe. We asked an adidas Runtastic ambassador in Brazil how plastic waste affects his community. Here’s what he had to share:“In Brazil, plastic production is a huge contributor to deforestation. The deforestation leads to intense flooding during the rainy seasons. We also see so much plastic in the oceans affecting marine life.” – Leo Oliveira, adidas Runtastic ambassador, BrazilAnd he’s right! In Brazil, deforestation surged in 2020 [1]. While Brazil is the 4th largest plastic pollution producer globally, they recycle only about 1.28% of their waste[2]. And these issues are certainly not unique to Brazil. Antonella, an adidas Runtastic ambassador from Italy, had this to share about the beaches in her country.“When I come to the beach, I see kids using plastic and trash to decorate their sandcastles. I hope one day they know what it’s like to find only sand and shells on the beach.” – Antonella Andriollo, adidas Runtastic ambassador, ItalyWe’re not here to pick on Italy or Brazil, in fact, we interviewed ambassadors from around the world and everyone had their own experiences with plastic pollution to share. It’s an issue that affects everyone around the globe.Addressing Plastic Pollution One Step At A TimeSo, the mandate is clear-we need help from everyone, everywhere, to address our plastic problems. We certainly need change at a policy level. We also have to innovate new ways of producing goods, and we should all take steps right now to reduce our plastic waste. In addition, we have to help fight plastic waste and raise awareness around the globe. Every year we host Run For The Oceans, a virtual challenge where participants can run, walk, or wheelchair to help support Parley’s Global Cleanup Network. Parley’s Global Cleanup Operations works to help end marine plastic pollution by intercepting debris from beaches and islands.  We asked our ambassadors what motivates them to Run For The Oceans. Jenny, our ambassador from Germany, shared:“I run to help spread the message about plastic’s impact on our planet. So many people are still unaware of how their consumption impacts our environment. They don’t think about their garbage after they throw it away. I run to help show people-your plastic doesn’t go away. It ends up in the ocean, breaks down into tiny pieces, and stays there.” – Jenny Marx, adidas Runtastic ambassador, Germany Join the Movement!  In 2019, 2.2. million runners from across the world participated in Run For The Oceans. This year, we’re going to reach even further, gathering more runners and more kilometers than ever before. And for every kilometer run and logged in the adidas Running app, adidas and Parley will clean up the equivalent weight of 10 plastic bottles, up to 500,000 pounds, from beaches and islands. Are you interested in joining the challenge? Sign up now in the adidas Running app! Check out the video below for more information on how to join.[embedded content] More

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      Mental Toughness for Runners >> What to Think About When Running

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      If you’ve ever run long distances, you know that running is a lot more than just physically challenging. It can really test your mental toughness. No matter whether you are training for your next half marathon or your first marathon, don’t forget to work on developing a running mindset along with your strength and endurance training.  Focus, relax, and keep your eye on the goal – building mental strength is helpful in many areas of our life, such as at work, in the family, and also in fitness. Mental toughness in fitness is partially about developing the right mindset, but also adopting strategies to stay both focused and relaxed so you can get the most out of your workout. Runners training for a long distance race can really get a lot out of mental training.(1)Did you know?Mental training was originally used in sports psychology to teach athletes to adjust and control their movement by imagining the competitive event before hand. Today, mental training is an important part of training and is often based on contemporary behavioral psychology and therapeutic methods. It is used to reduce stress and calm the nerves of elite athletes before competing. Coaches have observed that victory against a competitor of equal ability depends about 50% on mental preparation.(2)Long distance running: 5 ways to build mental toughnessWhat should I think about when I run? How can I stay focused and not get bored? Mental skills training should help you achieve a flow state, also known as being in the zone, so that you can reach your potential when you run and truly enjoy the experience. We’ve got 5 easy ways to train your mental strength and develop a running mindset.1. Visualize your goalsVisualization plays an important role in mental training, helping us develop our skills and reach our fitness goals.(3) Before and during a race, imagine what it will be like to cross the finish line. Or divide your route into shorter segments and celebrate the success of finishing each one.2. Talk to yourselfA 2014 study shows that self talk helps prevent exhaustion and boost endurance performance. You can also motivate yourself with self talk, because you know best what you need to hear and what drives you.3. Distract yourselfYour muscles are starting to get tired and you’d rather just stop and lie down? Try distracting yourself. Count street lights, people with blue sneakers, or puddles. Try to identify what kind of trees, flowers, or dogs you see. You don’t feel like counting? Try daydreaming and think about people, events, or other things you’re looking forward to or that make you happy – as long as it’s something positive!4. MeditateFocus on your breathing while you run. If you can, adjust it to your steps. This helps you maintain a steady cadence. Have you ever tried a mantra? The word mantra comes from Sanskrit and means a sacred utterance, a sound, a syllable, word or group of words. Today, mantras and their rhythmic repetition are used to reach a meditative state and keep us focused. Members of adidas Runners also use the power of mantras and other running rituals.5. Look forward to finishingNow is the time for more visualization. Think about what you want to do after you finish your long distance run. If you have time before the run, you can prepare a post-workout snack to look forward to. Or just imagine how great it will be to collapse on the sofa, exhausted but content, when you’re finished with your run.*** More

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      Fact Check: Do You Burn More Calories Running or Walking the Same Distance?

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      Running can burn a lot of calories and help you lose weight. But what about walking? Can you reach your weight loss goal by walking, too? How do these two activities compare? Do you burn more calories running or walking the same distance?Everyone knows a 15-minute run burns more calories than a 15-minute walk. But what if you focus on distance instead of time?In other words…How would a 1 km (0.6 mi) run compare to a 1 km (0.6 mi) walk in terms of calories burned?Walking vs. running the same distance – what burns more calories?Running is a more intense activity, so it burns more calories per minute than walking. However, as walking is slower, it takes longer to walk 1 km (0.6 mi) than to run it. Here’s the dilemma:Running 1 km (0.6 mi)  = more (↑) calories burned per minute, less (↓) minutes being activeWalking 1 km (0.6 mi) = (↓) calories burned per minute, (↑) minutes being activeSo, which burns more calories in total? Many factors influence the calorie burn of both activities (age, weight, fitness level, pace, surface…). But if you compare calorie burn for the same distance, the most important factor is speed.Speed makes a differenceIn theory, there is a speed at which walking and running would burn approximately the same calories (per minute). It is 〜8 km/h (〜 5mph) . However, that’s a very fast walking pace only trained race walkers could manage. For the general population, a fast walking speed is 〜5-6 km/h (〜3-3.7 mph). But when you run, 〜8 km/h (〜 5 mph) is a very slow jog.Now you must be wondering… what about running or walking at different speeds?Walkers will burn significantly less at slower speeds and runners will, of course, burn more if they run faster. But here’s the trick:Once you reach a certain running speed, further increases in calorie burn per minute are minimal. The biggest difference in calories burned can be seen when comparing a 1 km (0.6 mi) slow walk to a 1 km (0.6 mi) fast run. Why is the difference in calorie burn between a moderate and a fast run so small?We can walk very slowly, but there is a limit to how fast we can run. The speed increase from a slow walk to a moderate run can be 50-100%. However, the faster we run, the closer we are to our limit. Small increases in speed require a lot of effort but result in only a minor increase in calories burned.Want to see how many calories you burn?The calculator below shows you approximately how many calories you burn walking vs. running at a set speed. The calories are calculated per 1 km (0.6 mi) and per 1 hour.Calories burned walking vs. running (calculator)*This calculator is based on METs (metabolic equivalents) for physical activity provided by the Compendium of Physical Activities. The calculations will differ from actual calories burned to the individual differences as well as the possible afterburn effect.Should you run or walk if you want to lose weight?Benefits of running for weight lossStudies show that running the same distance can burn 〜30% more calories than walking(1)If you run at high-intensity, you can benefit from additional calorie burn due to the afterburn effectIt’s a good choice if you want to burn more calories in less timeWant to start running? Track your runs, set up training plans, and get motivated with friends in the adidas Running App. Don’t worry if running is not your activity of choice, walking has amazing benefits and can help you lose weight as well.Benefits of walking for weight lossDue to less intensity, a higher percentage of calories burned comes from fatOne hour walks can be relaxing and you can burn 200+ caloriesLess stress on your muscles and jointsYou can easily add walking minutes to your day without scheduling a special “workout”Tip:If you think “regular” walking is boring, try Nordic Walking! The advantage is that you’ll strengthen your upper body, core, and legs.Even if running burns more calories than walking, both running and walking are good activities to help you lose weight. Why? Because if you reduce your calorie intake (how much you eat), both of these activities can provide enough extra calorie burn for successful weight loss. Changing your nutrition is what really speeds up weight loss. If you choose healthier foods, learn to prep your meals, and start tracking your food, you will lose weight no matter which activity you choose.Summary: running vs. walking – what burns more calories?Here’s what you should know about burning calories walking vs. running:Running burns more calories per minute than walking, but it’s harder to keep the high-intensity for a long time.There is a 〜30% difference in calorie burn between a slow walk and a moderate run for the same distance. Further increases in running speed won’t cause a dramatic increase in calories burned.Both walking and running burn enough calories to help you lose weight if you make necessary changes to your nutrition at the same time.Walking and running the same distance won’t burn the same calories, unless you do it at the same speed – which is quite unlikely. Finally, go running, walking, or both – choose the activity that makes you feel good. That way you are more likely to stay active and burn calories more often!*** More

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      From Running on the Beach to a Running Track: What are the Best Surfaces to Run On?

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      Most runs take us over a variety of surfaces. This adds variety to your training and makes it more effective by forcing your body to adjust to the changing terrain.But do you know how the different running surfaces affect your body? Learn about the most common surfaces and how to use them as an effective training tool.Top 7 Surfaces to Run On1. SandPros:When the sand is hard, running on the beach is easy on your joints. When it is soft, you have to pick up your knees, push off harder and apply more strength, which helps you improve your running technique and stamina.Cons: Running on the soft surface is very exhausting – therefore, you should incorporate regular breaks to avoid overuse injuries. On long runs, the slant of the beach can lead to pelvic obliquity. To avoid this, you should change directions regularly.Watch out for Achilles tendon problems:The rebound effect of the synthetic track puts a lot of stress on your calves and Achilles tendons. Switching to a cinder track can help with this problem.2. Synthetic trackPros:A running track is good for structured tempo and interval training. The springy surface of a synthetic track is also perfect for beginners or runners coming back from an injury.Cons:Runners are taught to run counterclockwise on the track. Over time, this can lead to muscle imbalances. Therefore, it is a good idea to change direction once in a while.3. TreadmillPros:Running on the treadmill is easy on your tendons and ligaments. It is a good, low-impact way to start training again after an injury or a break from running. Plus, you can select the pace and the incline of the surface.Cons:Treadmill running is not the same as running outdoors. The ground is literally being pulled underneath your feet, so you achieve a much smaller training effect. Plus, most of the stress during the push-off is on your calves and Achilles tendons. This can lead to overuse injuries.4. AsphaltPros:Asphalt provides perfect conditions for tempo workouts because you don’t have to pay attention to the surface. Nearly every step is identical, and you can achieve maximum propulsion. Road running allows you to run at a fast pace.Cons:The hard surface means more orthopedic stress (so be careful if you have joint issues). Your choice of shoe is crucial here: make sure to choose a well-cushioned model.5. Forest TrailsPros:Soft woodland or nature trails have the best cushioning and are excellent for joint-friendly training. Plus, they are ideal for a flexible and reactive running technique.Cons:The soft surface can sap your strength and slow your pace. Therefore, trails are not well-suited for running at a specific pace – the intensity is high even at slower speeds.6. GrassPros:Grass is ideal for barefoot running. It strengthens your foot muscles and improves your running technique. Plus, well-maintained grass provides the best cushioning.Cons:You have to be careful when training barefoot to run on well-groomed grass free of rocks and broken glass.7. Mountain trailsPros:The constantly changing conditions make mountain trails challenging and lots of fun. Thus, they are good for training your foot strike and running technique to match the terrain. Plus, the effort of compensating for the uneven surfaces and the regular changes in direction work your supporting and stabilizing deep muscles.Cons:Be careful – it’s easy to turn an ankle. Therefore, you should only run on mountain trails when you are well rested.TakeawayEach surface has pros and cons for your running training. You should choose the surface that is best for you based on your training goal and try to switch things up from time to time to keep your training fresh and exciting.*** More

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      Boost Cycling Fitness with Base Training and More

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      Did you know that your leg muscles aren’t the only ones in play during cycling? Your gluteal, back, shoulder, arm and neck muscles are all activated by this versatile activity — so you really need to focus on total-body training. And don’t forget, base training is just as important if you want to improve your cycling fitness and performance. Set the wheels in motion with comprehensive training and get yourself ready for cycling season so you can enjoy the many benefits of this sport.Important for Beginners:You’re usually full of motivation right at the start. Ready to hit the road pedaling, you begin biking under the motto “the more the better”. Put the brakes on that mentality to avoid excessive strain on your back and your joints. Ease into a training routine, gradually increasing the intensity and frequency of your rides.Total-Body Toning with Strength Training If you want to boost your cycling fitness, the first thing you’ll think of is probably leg training. “Basically, you’re not wrong to think that. But make sure to remember that you’re going to do more than enough leg training while actually cycling,” explains extreme sports athlete Gerhard Gulewicz. “This means you should devote your prep time to total-body training. Try to dedicate only ¼ of your training time to leg strength and focus on your other muscles the rest of the time.Focus on FlexibilityIf you really want to be in good shape for cycling season, make sure to mix flexibility training into your routine. Our cycling expert recommends: “Take at least 10 minutes to stretch properly before every ride to actively support your recovery. Don’t forget: you’ll only see the benefits if you’re consistent and dedicated in your efforts.Train Your Coordination SkillsIf you want to venture into wide open spaces, your coordination skills will come into play. They will ensure you can master most tricky situations safely. “There are lots of different ways to train your coordination skills. You can take a class at your local fitness center or try these exercises to improve balance and stability.” Again, consistency is key is here.Note!Coordination training should always be done before strength or endurance training, and after you’ve completed a warm-up.  You can only train your coordination properly if your muscles aren’t already exhausted. Last, but not least: make time for endurance and base trainingDon’t underestimate the importance of endurance training during your cycling season prep. Be sure that you don’t overdo it in the beginning — no high-intensity training with unfamiliar levels of muscle strain! “Increase the intensity and volume of your training gradually over time to see slow, but steady improvement. And never forget to include sufficient recovery time – avoid making these mistakes on your rest days!”, says Gerhard Gulewicz.This approach has two major advantages:You reduce the risk of injury if you don’t overwork your musclesYou continuously improve, which keeps you motivated.Tips for Endurance Training:You should spend more than 80% of your total training time in Zone 1 or Zone 2 — this will help you boost your performance.  What are these zones? They are used to measure training intensity based on your max heart rate. Zone 1 is 60-70% of your max heart rate and Zone 2 is 70 – 80%. Let’s look even closer at the difference.How can you tell if you’re training in Zone 1 or Zone 2? Check your breathing:You’re training in Zone 1, if you are breathing easily. For example, if you can breath for 5 minutes only through your nose, you’re definitely training in Zone 1. You’re training in Zone 2, if you can easily hold a conversation with a training partner despite light to moderate exertion. Zone 1 Training InfoZone 2 Training Info:This is how you can really improve your carbohydrate metabolism. Simply, this means that your body will be able to more easily convert carbs into energy. During more intense training, your body will be better able to use carbs from your glycogen stores as fuel. This means you definitely need to replenish those stores after your training session.How long should an endurance training session last for beginners?Zone 1: 60 minutes or longer, but no longer than 2 hours in the initial training stages.    Zone 2: 30–60 minutes. For slightly more experienced cyclists, no more than 90 min.Don’t forget to do at least a 10-minute warm-up before your base training session, and follow up with 10–minute cool-down riding at a relaxed tempo.Summary:If you want to take up cycling in the future, make sure you don’t take on too much at once. Base training is an important part of cycling fitness, as well as strength training. Don’t forget coordination skills and recovery. “Even if you firmly believe that more is better when it comes to training, that definitely not the case with cycling. While you’re riding, your muscles are being stimulated, but the real improvement to your performance ability comes while your muscles are resting afterward,” concludes biking expert Gerhard Gulewicz.*** More

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      Inside adidas Runners: How Rituals Help Runners Meet Their Goals

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      From what we wear to what we eat, the mantras we repeat to ourselves, or how we tie our shoelaces on race day, running rituals give us a sense of control in a world filled with uncertainties. Studies show that practicing rituals before doing sports regulates the brain’s response to performance failure, which thereby reduces stress and anxiety, and improves mental toughness. (1) Rituals can help athletes focus their minds and calm their nerves, while also building trust within a running community when practiced in a group.What are running rituals and why do we use them? “A ritual is a predefined sequence of symbolic actions often characterized by formality and repetition that lacks direct instrumental purpose.”(2)What does this mean for runners? The knot in your stomach on race day loosens a bit if you lay out your race kit the night before. Worried about getting stomach cramps during a run? Always eat the same pre-run snack to prevent any surprises. For some, these are habits or traditions; often these actions have a ritual-like pattern to them. Since the dawn of our existence, human beings have used rituals to improve performance in many different areas. Today these can be competitive sports, public speaking, taking exams, or even first dates. Although rituals do not have a “direct instrumental purpose”, any situation that creates anxiety or stress can be managed better by using them.In a 2016 study published in the journal Organizational Behavior and Human Decision Processes, researchers found that rituals consistently decreased anxiety across different performance tasks as assessed by subjective reporting from those participating in the study as well as physiological evidence: heart rate. Rituals are coping strategies that can have a powerful effect on performance. Using a common saying or action or a lucky charm has been shown to improve athletic performance and motor dexterity. (3) It’s not surprising that many runners use rituals to give themselves structure, boost their performance, and relieve pre-race anxiety.  What are your rituals?We asked adidas Runners (AR) members around the world to share their running rituals with us. Here are some of the highlights:Race Day Rituals in adidas RunnersCurious about how adidas Runners members handle race day jitters and how rituals help them reach their goal? Here’s what they said: Running Mantras for Mental ToughnessIf you’ve never tried adopting a mantra to help you achieve your goals, take a lesson from running legend Kathrine Switzer, the first woman to officially run the Boston Marathon in 1967. Her mantra? “Be fearless, be free, be grateful.” AR runners know the power of mantras to help them maintain mental toughness when the pressure is on. Running CommunitiesThe examples above show how rituals can help individuals reach their goals. adidas Runners communities also find them helpful for groups, particularly if the running community is virtual. Reeti Sahai, Captain of AR Delhi, told us how thinking about her post-race Instagram pic is something that motivates her to keep going during a marathon. And she’s not the only one who gets motivated. Sharing achievements on social media networks inspires other runners to set new goals and strengthens the bond within the running community. Join an adidas Runners digital accountability group from March 29 on to keep you committed to your goals. Find everything you need to know about how to join on the AR Instagram account. Ready for a new challenge in April? Check out the Run with AR: Go for 30! challenge in the adidas Running app.Interested in more information about running rituals in the adidas Runners community? Listen to episode 1 of the adidas Runners mini-podcast series on mindset and movement here. TakeawayThere are many different ways to improve your running. Muscle growth and endurance training are only part of the equation. Focusing your mind and quelling any doubts you may have about achieving your goals is critical to success. What you wear, what you eat, how you talk to yourself – these are all examples of how rituals are used to give you the extra edge you need to set that PR or cross the finish line. The AR community is an empowering environment in which you can find motivation, inspiration, and support. The trust that is built within a running community like adidas Runners can carry you through when you doubt yourself. *** More