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      adidas Runtastic Premium Membership: Top Features & Benefits

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      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:
      Training Plans
      Interval Training
      Story Runs
      Activity Detail
      Routes
      Records
      Auto-Pause
      Challenge an Activity
      Target Pace
      Powersong
      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
      Bookmark Workouts           
      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.

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      Looking for a Running Alternative? How to Increase Stamina with Low Impact Cardio + 5 Tips

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      If you want to increase your running endurance, there’s more than one way to do it. We’ve put together some suggestions for running alternatives, so you can boost your endurance and give your joints a break with low impact workouts. 
      3 Low Impact Cardio 
      The impact of running puts a lot of stress on your knees and hips. If you want to run farther and faster, you’ve got to improve your stamina. But how can you get there without pounding the pavement for hours? Here are three workouts to get you running better without running more. 
      1. Deep-Water Running
      If you’ve got access to a pool and a flotation belt, there’s nothing better than deep-water running to crank up your cardio and be kind to your joints. A study on the physiology of deep-water running shows that endurance athletes maintain their cardiovascular fitness level for up to 6 weeks with deep-water running workouts. (1)This is also an effective way to stay in shape after an injury and promote active recovery.  
      2. Dance Workouts

      Perhaps you’re missing a bit of fun in your life these days. Have you ever tried a dance workout? Dancing is an energizing way to combine a cardio workout and strength training, increase coordination, and work on your sense of rhythm. Studies have shown that dancing also has great benefits for older adults, improving balance and memory. (2)
      3. Cycling
      Hop on your bike for another great low impact workout. If you’re pedaling at the right intensity, you can get a solid cardio workout, explore the region you live in, and strengthen different muscles than those used for running.

      5 Tips to Maximize your Workouts
      Learn how to get the most out of your workouts with these 5 helpful tips:
      1. Shorten breaks in your strength workouts
      Bodyweight training will help you build strength and if you cut down on the length of your breaks and really push yourself to the limit, you can turn those workouts into a cardio booster, too. Try a workout in the adidas Training app and see if you can shave a few seconds of the breaks to get your heart rate up.
      2. Add variety
      Runners used to train for long races by running, running, and more running. Research on race performance has shown that adding variety to your training routine will not only reduce your risk of overuse injuries, but also prevent boredom. So try the workouts listed above and then try yoga for runners. Yoga’s not your thing? How about speed walking? Look around and see what interests you. Maybe it’s time to take up a new sport. 
      3. Adjust nutrition
      Don’t forget about your diet. To get your body in top form, you’ve got to give it the fuel it needs. The energy for endurance training – whatever form you choose – comes from macronutrients, especially carbohydrates. Cut down on your sugar intake and make sure you’re getting healthy fats and lean protein. Give your body what it needs, when it needs it.

      4. Improve your sleep
      Sleep health is an – often minimized – essential part of physical and mental health. You’ve probably heard the basics: no screens in the bedroom, don’t work out late in the evening, hit the sack before midnight. It’s important to prioritize sleep and change bad habits before you develop a chronic sleep disorder. Did you know that long-term sleep deprivation can put you at risk of diabetes melitus, obesity, and heart disease?(3)In addition to being important for our health and longevity, good sleep habits improve our wellbeing and increase our stamina when we exercise. 
      5. Steady state cardio
      Cardio workouts used to mainly be steady state: get on the treadmill, elliptical, or hit the road and maintain a moderate intensity for the duration of the workout. Then came HIIT, Tabata, and other interval training that can lead to more results in a shorter time. But does that mean you shouldn’t bother with steady state anymore? Not necessarily; it depends on what your goal is. Yes, there are certainly great benefits to high intensity workouts, such as high calorie burn. But if you’re looking to relieve stress and quiet the neverending spinning of your thoughts, steady state can add that meditative element to your exercise routine that helps calm your nerves and improves your sleep. 
      Takeaway
      Running faster or longer is not the only way to improve your running performance. Low impact cardio workouts can really increase your stamina, especially if you combine these running alternatives with some of the adjustments listed above. So if you’re ready for some variety, give your knees a break and change gears for a long bike ride or hop in a pool and try deep-water running.
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      Sports and Your Libido: How Exercising (Together) Leads to Better Sex

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      Are you looking for a way to boost your motivation to work out? How about this: couples who work out together not only have more, but better sex. Regular exercise also leads to a better sex life for single people. 
      Improve your self esteem and self awareness
      Exercise and sports are good for your body and your mind. If you feel like you’re in shape and are satisfied with your athletic performance, this satisfaction also affects other parts of your life. One study found that regular physical activities and a higher fitness level make people feel more attractive and energetic. Sports boost self esteem which makes people feel more desirable. This can have a positive effect on sexual performance.

      Boost your libido
      The benefits don’t stop at self esteem; exercise also increases our libido.
      Regular exercise intensifies sexual arousal and physical sensitivity. (1, 2) Sufficient blood flow to the genitals is an important part of sexual desire and the ability to reach an orgasm. Overall circulation improves with better cardiovascular fitness. Plus, when you run, your body releases some of the same hormones it does during sex. Endorphins, also known as “happy hormones,” help relieve pain, lower anxiety, and give you a euphoric feeling. And also not surprising, if you feel better about yourself in general, it improves your sex drive. Not only is the quality of the sex higher, but also the quantity – we become more sexually active. (3) 

      Good to know:
      In 2017 a study was published showing too much high-intensity endurance training can lead to a decline in libido for men. One possible reason behind this is overtraining.

      Strengthen your relationship and reignite passion
      Couples can enjoy all the benefits of exercise in their relationship and sex life. Working out together adds variety to your relationship and builds intimacy and trust. Working up a sweat together and celebrating success releases endorphins and brings you closer together. You get to know each other on a different level – both physically and emotionally. All in all, couples who share hobbies are happier long term, which has a positive influence on their sex lives. (4)

      Workouts for better sex
      From theory to practice – check out these workouts for every fitness level as well as fun partner workouts: 
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      Running Tips to Stay Healthy from Childhood to Old Age

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      The beauty of running is that you can do it anywhere and throughout your life – as long as your joints cooperate. The list of reasons to run is always growing and this past year more than ever. With lockdowns around the world and people struggling to cope with stress and anxiety, a safe and easy option is to lace up your sneakers and go for a jog.  
      Whatever your reason is, we’ve got running tips to keep you healthy at any age and guidance on getting your kids into running. 
      How to Get Kids Running 
      Most children have the urge to run as soon as they have mastered walking and usually, it’s in the opposite direction of their parents. In fact, this may be one of the first times you do sports with your kids: chasing them down the sidewalk or through a park. 
      Being active with your kids is one of the greatest gifts you can give them. You’ll teach them to love what their bodies are capable of, which will keep them healthier throughout their lives.(1) The most important thing to remember here is to make it fun. If you’re a runner and you dream of running with your child in a few years, start with games like tag or kick a ball around. 
      Research shows that 15 minutes of running several times a week is a healthy way to improve fitness levels of primary school-aged children. Aerobic activity is just as healthy for kids as it is for adults as long as it is scaled to their level.

      5 Tips for Running with Kids
      Ready to get started? Here are 5 tips to get you out the door:
      1. Mix walking and running
      Don’t push kids too hard or they will quickly lose interest. Pay close attention to their 
      condition and take walking breaks for rest and variety.
      2. Add obstacles for fun
      Why not climb over a bench or hop-scotch your way across the crosswalk? 
      3. Ignore distance and time
      Don’t look at your watch for these runs. It’s now how far or how fast that matters, but whether your child will want to go with you again. 
      4. Look for Fun Runs
      If your child is interested, signing up for short kids’ races can be a great way to show him or her how much fun it is to run with other children.
      5.  Mix up the cardio with a scooter or bike
      Have your child ride or scoot alongside you when you run. This will keep them active, build their endurance and strengthen your bond with each other.  

      Did you know?
      Budhia Singh is considered the world’s youngest marathon runner. At the age of five he ran 48 marathons.

      From Adolescence to Middle Age
      Many people consider this period of time to be the prime running years. You have the energy and flexibility of youth on one end of the age range and the focus and dedication as you get older. It’s also a great time to start running if you haven’t yet. Setting specific goals helps keep you motivated. Why not get that six-pack you’ve always wanted?
      If you’ve got a solid running foundation and plenty of distance under your belt, you might consider running a marathon or two during this phase of your life. Marathon performance peaks for elite runners around the age of 35, while casual runners might not peak until they hit 50. (2)

      Running through old age
      Do yourself the favor of warming up and regular strength training. Your joints will thank you. As long as your health allows it, there is no reason why you can’t continue running as you age. You might have to adjust your expectations as an older runner, but staying active has been shown to improve cognitive and cardiovascular health. (3) It’s great for your health and also makes you feel younger and more energetic, which is great for your emotional health.
      5 Tips for Running at 50, 60, and Beyond
      It’s never too late to start. Keep these tips in mind to avoid injury:
      1. Check with your doctor
      Always wise to do this before you get started, just to make sure running is the right choice for you. 
      2. Start slowly
      This applies to anyone who is just starting out, but is particularly important when your older. Let your body adjust to the impact of running on your joints. Cross-train with swimming and biking to build up your cardiovascular without the pounding on your joints. 
      3. Take time to recover
      Your body won’t bounce back from hard workouts like you used to. Give yourself plenty of time to rest and recover. 
      4. Don’t skip strength training and stretching
      As we age the cartilage that once cushioned our joints starts to break down. If you want to stay active without pain, it’s important to build muscles to support your joints. And remember to stretch to encourage circulation and speed up recovery. 
      5. Be proud that you are still running
      It takes determination and courage to keep on running when younger athletes might be blowing by you with the confidence of youth. Be proud of yourself and enjoy the freedom that comes with running. 

      Did you know?
      The oldest person to complete a marathon was Fauja Singh, who ran his final marathon at the age of 101. 

      Takeaway
      No matter how old you are, it’s never too late – or too early – to start running. Adjust your expectations and goals to your fitness level, try different types of cardio to build endurance, and work on muscle development to support your joints. You may just find that running becomes a trusted friend who stays with you throughout your life. 

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      Dance Your Way to Fitness >> Make Exercise Fun with this Effective Dance Workout (incl. workout video)

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      Ready for something new and more variety in your workouts? Preferably a combination of cardio and strength? We’ve got just what you need! Dance workouts are all the rage on social media, TV, and even in magazines – and for a good reason. 
      What are Dance Workouts?
      Different. Captivating. Great for any fitness level and age. Dance workouts combine music and traditional bodyweight exercises with rhythm and dance moves. The goal of these fitness videos is to motivate you to improve your endurance, strength, and coordination through music and rhythm.  

       
      How are dance workouts created?
      There is no set structure to a dance workout. Some follow the standard warm-up, workout, cool-down program, while others simply combine different bodyweight exercises and dance moves.
      Either way, the individual exercises and moves are done for a few seconds each without a break between them. They can also be combined into a choreographed set and be repeated several times in a specific order. 
      The goal of a dance workout can vary. There are dance workouts focused on one muscle group and others that target the whole body. Some concentrate on improving endurance and coordination. Keep in mind, there are so many dance videos out there by now that you can even choose which kind of music you prefer. There is truly something for everyone. And if you find that you can’t keep up with a certain dance move or exercise, don’t worry. Do your best or run in place for those few seconds. The music makes it easy to always keep moving. 

      Aerobic Workout vs. Dance Workout
      You might be wondering how this is different from aerobic workouts. Aerobic workouts are designed with specific rhythmic steps and arm movements: up, down, right, left. The dance workouts that are so popular these days sometimes integrate this into the warm-up or cool-down, but the main workout is a combination of bodyweight exercises and dance moves. So what is the difference between a dance workout and aerobic dance? It is merely the name – the term “dance workout” is what this type of dance fitness is called today. 

      Top 7 Benefits of Dance Workouts:

      Combines endurance and strength training 
      High calorie burn through constant movement and rhythm change 
      Improves your mood and reduces stress (3, 4)
      No equipment necessary (but feel free to use weights or other objects like a hula hoop!) 
      Have a positive effect on long and short-term memory, attention, and brain plasticity in older adults (5, 6)
      Trainers guide you through the entire workout and motivate you 
      You can do it alone or with family and friends 

      Get up and Dance!
      Long story short – grab your workout clothes, let the music move you, and test your coordination and endurance with Lolu’s cool moves and positive energy: 

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      Running in the Cold: Hot Tips for Winter Running Gear

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      There are places in the world in which the winter months are the most pleasant time of the year for run training. Of course, unless you happen to live in Australia or South Africa, you probably won’t feel this way.
      Particularly in the coming months, when there is snow on the ground and it is freezing cold, getting yourself outdoors to brave the weather will present a big challenge. If you still manage to find a way of motivating yourself to keep running in the cold, you can benefit from these advantages:
      Do you often feel tired and lack energy in winter? Then you will enjoy the burst of energy your winter runs give you even more.
      If you don’t take a break from running during winter, you stay fit year round and you get into shape faster in spring.
      You strengthen your immune system and toughen yourself up.
      If you complete your workout despite the bad weather, you will feel a sense of pride and accomplishment.
      I’m sure you are familiar with the saying, “There is no such thing as bad weather, only unsuitable clothing.” There’s a lot of truth to that saying. To make running in the cold, snow and ice easier, we have put together a list of the hottest tips on cold weather running gear to keep you running in winter.
      Winter running gear essentials
      TDress like an onion! Wear several layers of clothing, one on top of the other. The first layer should consist of special, breathable functional underwear. This absorbs the sweat and then transports it out, away from your body. The second layer of your cold weather running gear should regulate your body heat. A good example of this would be an elastic stretch fleece shirt. The third layer protects you specifically against the wind and the elements like a Windstopper vest or a Gore Tex jacket.
      The right footwear
      For running on winter’s often wet and slippery surfaces, a running shoe with a good sole profile, like a trail running shoe, is essential. A breathable and water-repellent upper keeps your feet dry. Special running socks with extra breathability prevent shifting and slipping and help keep your Achilles tendons and calves warm.

      Warm head and hands despite the cold
      In the case of strong winds and frigid temperatures, wearing a running beanie or a headband is a good idea. Special running gloves keep your fingers warm. That way you’ll be safe from excessive heat loss.

      Our tip:
      Your body produces heat when your muscles move. Therefore, make sure to choose your clothing so the first few minutes of your run are a bit chilly. That way you don’t have to worry about being overdressed and can avoid heavy sweating and overheating.

      An absolute must: Warming up
      When it is particularly unpleasant outdoors, warm up at home. Good exercises for this are jumping jacks or walking high knees. But don’t work up too much of a sweat though, because you don’t want to start your run drenched in sweat.
      The cold won’t bother you much if you warm up before your run.

      Start off into the wind
      If it is not only cold but windy too, then choose a route in which you start running into the wind and finish with the wind at your back. That way you avoid getting too cold at the end of your run.
      Running in the dark
      If you prefer morning or evenings when you go running in winter, make sure to wear the right gear for your safety. Besides headlamps, reflective vests, safety armbands and safety shoe clips, there are reflective running beanies, jackets and gloves for running in the dark.
      More fun running in a group
      Get together with like-minded people. This helps motivate you and makes your training session twice as much fun.

      Don’t forget to cool down
      After you run, get somewhere warm as quickly as possible and take a shower or change into warm and dry clothes. If you are wrapped up nice and warm, you can do your cool-down stretches outdoors without the risk of catching a chill.
      Even if it is not as noticeable as in summer, you lose a good deal of fluids running in the cold. Therefore, make sure to drink plenty of water after your run.

      Our tip:
      Never put your running shoes on the radiator to dry. The strong and direct heat makes the material of the shoes stiff and brittle, thus reducing their longevity. Instead, stuff your shoes with newspaper and put them in a dry, heated, and well-ventilated room. After about an hour, you can replace the wet newspaper with fresh, dry newspaper.

      We hope you feel motivated to try running in the cold this winter. Just make sure you are prepared with the appropriate winter running gear!

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      Streak Running • Tips to Keep You Running Every Day

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      Have you ever considered running every day? This is exactly what you do in a run streak. We’ve put together a few tips to help keep you going in a running streak. 

      Definition: Running Streak
      A “streak” is when you run on consecutive days for a certain period of time. According to the rules of the United States Running Streak Association, a distance of at least 1.6 km counts as a run.(1)This is usually 12 to 15 minutes of easy running. You can’t make up missed runs or run ahead in a streak — you really have to run every single day without fail. At the end of the year, you can look at how many consecutive runs you completed. 

      6 Tips for Streak Running
      1. Set a running goal
      Running every day can be challenging for any runner. Choose a time of day that suits you, set your intended timeframe, and you’ve got your running schedule. 

      Tip:
      This method is good for beginners who want to start running; it will help establish some regularity for the body. The goal is to make running a normal activity that you want to integrate into your daily life.  

      2. Begin slowly
      The motivation is usually highest at the beginning. In order to keep this level up, you should start slowly. Streak running is not about breaking a new record every day. Divide your mileage up well, switch between running fast and slowly, shorter and longer distances. This is a great way to develop your running potential. 

      Tip:
      In order to add variety to your daily running routine, you can mix in different training methods: fartlek, long slow runs, tempo runs, or crescendo runs.

      3. Discover the benefits
      Running every day is not at all detrimental to your health. Studies show that moderate daily exercise improves your overall health.(2) 
      By starting your training with short and slow runs, you give your body time to adjust to the effects of exercise. You protect your joints, avoid overtraining, and prevent painful injuries. 
      You can gradually make running a new habit in your daily life. With the short runs you can carve out space in your life for running. Friends and colleagues who might be skeptical about your athletic enthusiasm will be more understanding of short workouts.

      4. Listen to your body
      There is no place for excessive ambition in streak running, like any kind of professional training. Beginner runners should be careful about the goals they set for themselves. Give your body time to get used to running. The moment you feel that you are overtraining, take a break from your run streak. Typical running problems like shin splints and ankle sprains are nothing to laugh at. Knee problems and back pain resulting from poor running form are common side effects of overtraining. You can prevent problems like this by warming up properly. Bodyweight training exercises to strengthen your muscles will help improve your running performance.  
      5. Enjoy the recovery
      Does running every day and recovery sound like a contradiction to you? It doesn’t have to be. Let’s say you run between 2 and 10 km every day, your body still has time to recover. This happens during relaxed, slow runs, during which your muscles experience active recovery. Additional stretching relaxes your muscles and with a foam roller you can stimulate your connective tissue and loosen tension and knots. 

      6. Don’t forget to eat right
      Along with proper recovery, the right nutrition will strengthen your performance. When you run every day, you burn more energy. Make sure you drink enough fluids and eat a balanced diet. Eat meals rich in quality carbohydrates like whole grain pasta to keep your body supplied with enough glycogen. This way you’ll have the energy you need for your daily runs. Healthy fats and protein, which you can find in meat, fish, beans, nuts, and eggs, will refill your energy stores after the run. Fruit and vegetables provide you with additional vitamins and minerals. 
      Check list:
      ✓  Shoes: it pays to invest in good running shoes if you want to be a streaker. The right fit will help prevent injuries. 
      ✓  Outfit: get the right clothing for any weather. Rain is no excuse. Do your short runs on bad weather days.  
      ✓  Route: try running without a route in mind and use these sessions to get to know the area better. 
      ✓  Friends: motivate friends and colleagues to join you. When you run the minimum distance, there’s really no excuse not to come along. Anyone can run 10 to 15 minutes and squeeze it into the lunch break.
      Are you ready for streak running? Download the adidas Running app and track your runs!

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