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      Can you Build Muscle with Bodyweight Exercises?

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      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.

      Don’t forget:
      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.
      Bottom line:
      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!

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      Running Apparel >> 4 Tips for Running in Summer

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      Finally summer is here and you can go for a run and enjoy the nice weather! But the first runs in the heat are always difficult and you need to adjust your pace until you get used to it. To avoid the high temperatures in the summer, plan your runs for morning or evenings. Don’t forget to protect your skin with sunblock and drink plenty of water. If you are going on a longer run or it is very hot, be sure to carry a water bottle with you. Try our liquid requirement calculator to find out exactly how much water you should drink when you exercise. 
      Additionally, the proper running apparel is crucial. You don’t want to head out for a run only to realize you’ve chosen the wrong fit or fabric. Here are some things to look out for…

      4 Running Apparel Tips for Running in the Heat
      1. Avoid cotton!
      The running apparel and footwear that you choose can either make or break your workout. One of the worst experiences is to go out for a run and be completely overheated and sweating because you chose the wrong outfit. 
      There’s one rule that everyone should be aware of: COTTON HATES SUMMER! The only thing you definitely don’t need when it’s warm outside is a material that absorbs your sweat, and cotton does that. Therefore, opt for more appropriate fabrics that will let your body breathe in high temperatures. The Primeblue Collection from adidas is the perfect, sustainable solution to your running apparel challenges. Primeblue is a high performance recycled material made from plastic waste that was collected from beaches before it ended up in the ocean. All products in the collection contain at least 40% recycled material. 
      2. Wear running apparel that adapts and performs
      Running tops are made from lightweight breathable fabrics and cut in a way that the fabric moves with your body instead of against it. A running top will be a bit longer in the torso so that it stays in place, allowing you to move effortlessly. When it comes to running shorts, you should pay attention to the fit. They shouldn’t be too snug, cutting into your skin; plus, the right length will prevent chafing. And of course a moisture wicking fabric is essential to keep you cool and dry and draw the moisture away from your skin.

      3. Sports bra support
      Attention, women: never forget to wear a good sports bra! This is one of the must have pieces for women. You don’t want any distractions while you are running and the right sports bra is critical for your comfort and your health. Make sure the bra holds you in place but still allows you to take a deep breath. 
      4. Sneakers to boost not distract
      Last but certainly not least is the right running shoes. Running shoes are a very personal choice, and once you find the right shoes you will never want to give them up. Great shoes help the kilometers to go by a little smoother and a little easier. They should give you a boost in your step and never distract. When choosing the right shoe you need to consider the type of surface that you are running on. Is it mainly streets, trails or the track? How often are you running and how far? Are you training for any specific goals? Also consider adapting your footwear to the weather, terrain and temperature. Not all running shoes are created equal and choosing the right footwear will allow you to forget about the run, enjoy the sights and the music and get into the zone. 
      Now you know what to look out for when choosing your running apparel in the summer. Enjoy the weather and stay cool!

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      Trail Running ᐅ Beginner Tips for Trail Running from the Pros

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      The reason we all love running is its simplicity: we can squeeze in our workout in wherever we are. Has your running routine become a bit monotonous? Give trail running a try — it will energize you and make your workouts much more fun!

      What is trail running?
      A trail is any unpaved surface; it can be rocky, muddy, icy, hilly, uphill or downhill. Trail running is often done on hiking or walking paths and is categorized as such when the runner goes “off road” into unfamiliar terrain. Trail running is an effective full-body workout. More muscles are used than when we run on flat surfaces. It also improves your balance.

      Ready to give trail running a try? adidas TERREX Pro Athlete Benni Bublak has got the best trail running tips to get you started in off-road running.
      3 Trail Running Tips for Beginners
      1. Don’t overdo it
      The most important thing for beginner trail runners is to pace themselves. Don’t go from zero to 100 right away. Start slowly, get a feeling for trail running to adjust your body to running on uneven surfaces.

      Pro tip:
      Instead of tackling a mountain right away, start out on an uneven path or field. Or take the chair lift or gondola up to the top and run a few loops without exhausting yourself.

      2. Be Patient
      Many people tend to start a new sport bursting with excitement and motivation, expecting to see changes overnight. But change takes time. When you start trail running, it will take some time before you start to see success. Be patient with yourself.
      3. Have Fun on your Runs
      Fun should be your number one priority as a beginner in trail running. Listen to the birds chirping, the wind rustling the leaves, and put the noise of traffic and the concrete jungle behind you for a while. What makes this sport so special is the natural environment in which you do it. 
      More trail running tips on the right trail running shoes and bodyweight exercises to get your body ready for it can be found on the adidas Runtastic blog.

      FKT – Fastest Known Time
      Trail running pros compete regularly in races around the world. Many races are cancelled right now, but there are still ways to challenge yourself and compete with others, such as Fastest Known Time (FKT). An FKT is a successful attempt to run a predefined route as fast as possible. 
      Even if you are a beginner in trail running, you can choose certain (short) routes to challenge yourself on a regular basis. This is a great way to keep track of your progress and see how you improve. It will keep you motivated to continue training and it’s loads of fun.
      Curious which trail runners are trying to set new FKT records? We’d like to present four adidas TERREX Pro athletes.

      We hope these tips for trail running will motivate you to get out there and experience nature and running in a new way. Are you already an experienced trail runner? Then maybe it’s time for you to push yourself with an FKT route!
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      Train like… you: Tap into Your Workout Motivation and Find Your Strength

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      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.

      [embedded content]

      Meet our athletes 
      1. Nasim 

      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. 
      2. Cat

      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!” 
      3. Lolu

      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! 
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      Mary Keitany’s Journey: A Life of Long Distance Running

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      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. 

      Any setbacks? 
      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? 

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      Fitness Motivation • I Feel Empowered

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      by Monika Dauterive
      People and Culture Manager, HR at Runtastic
      I have always had a complicated relationship with sports. There have been times when I was truly athletic, and times when I did not move at all. Times when I enjoyed physical activity, and times when I had to force myself to even go for a walk. There have even been times when I was passionate about team sports, and others when I preferred to train alone. But exercise has always been part of my life – whether as a friend or foe. 
      In 2017, my fitness motivation hit rock bottom after I tore my ACL or anterior cruciate ligament. Within only a few months I had put on quite some weight, but also got out of shape at a level I had never experienced before. And while I had finally started appreciating and loving my body, I felt anything but fit.

      How I Stayed Motivated
      After a six-month break from any kind of exercise, I started running again in January 2018. At a pace of 8:00 min/km I was able to do about two to three kilometers before I had to call it quits. 
      I wanted to have an average of three fitness activities every week, so I started the body transformation plan in our adidas Training app. I was probably training at the lowest level possible, and I was satisfied if I finished two workouts per week. In other words: it took me about 20 weeks to finish a 12-week training plan.
      I am my harshest critic, which is why I turned to my social network to boost my confidence. Every time I posted a run or a workout in my news feed, I received positive feedback from my friends; every time I had a low, somebody would take the time to encourage me to keep going. Every time I joined a group workout or run, the high fives at the end made me feel proud of not giving up and boosted my fitness motivation.

      “I am my harshest critic.”

      Reclaiming my Body 
      Eight months into my new exercise routine, my life turned upside down when my husband and I decided to split up. For six months my work-life-routine was anything but balanced, I barely slept. Instead I went out partying, and my diet was… well…non-existent. I consequently lost weight rather quickly (not sustainably though), and my running pace was crazy (for my standards). But I felt weak, tired… and not as voluptuous as I had in curvier days. 
      As a result, I rediscovered my fitness motivation and started working out again and immediately noticed how my arms started to feel firmer, my butt fuller, my thighs stronger, my waist narrower. I increased my workouts to three to four times per week; sometimes I even went for a run and did strength training on the same day. For me, this was (and still is) huge. Seeing the fruits of my labor was really rewarding.

      I love how I feel 
      Even though I re-gained weight in the following months (as I started to eat again, or rather indulge in too many sweets), I felt like a total bombshell. And I still do. My scale and I have agreed that we would keep our relationship distant but friendly, and I do not freak out over minor weight changes. Usually when I look into the mirror or at pictures of myself, I like what I see.
      I am not generally lazy, yet I am easily tempted to just skip a few days of workouts. The longer the break is, the harder it gets to bounce back and muster up my fitness motivation. I sometimes feel frustrated when I run slower than the week before or when I can’t do as many push-ups as I thought I could. 

      “It’s frustrating to lose muscle much faster than I built it; this is what keeps me going.” 

      Finally I have reached a stage where my body can regain muscle much faster after a break, and where I actually miss working out after a day or two. I love sucking in fresh air during a run along the lake, and I love dripping with sweat after a round of burpees (much more than I love burpees, I might add). I love that I can still easily lift my kids and that I can walk for hours without feeling tired. I love that I feel empowered, healthy and happy with my body.  
      About Monika 

      Monika Dauterive is a vital part of the Runtastic HR team and a strong ambassador of our company values. As a mother of two, she tries to be a role model for her kids by teaching them to be content and not take oneself too seriously.
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