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      Low-Impact Workout for People with Bad Knees

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      Are you at the beginning of your fitness journey and want to lose weight first to reduce the impact on your knees? Or you have painful knees and high-impact exercise just isn’t in your future…at all?No worries, there are plenty of low-impact exercises you can do that will get your heart rate up, strengthen your muscles and give you a great workout. Working out with bad kneesHigh-impact workouts like plyometrics and running are not for everybody. People with bad knees can find these workouts really challenging and even painful. Recovery techniques like yoga and foam rolling are essential to keep the knee joints feeling good.Bad knees don’t need to stop you from getting active. There are a lot of low-impact workout recommendations for people with bad knees.In fact, the best way to support your joints throughout your life is by building the muscles around them so they can bear more of the load. You don’t need a gym or fancy equipment to maintain leg strength. Always incorporate leg exercises in your routine to protect your joints.  Since a strong core provides the foundation for your fitness journey, we’ve put together 5 low-impact core exercises for bad knees that you can do anytime, anywhere. These exercises require only your own body weight! Outside, at home, in your hotel room…these exercises are perfect for all occasions!5 Core Exercises for Bad KneesHow to:Perform all of these exercises for 1 minute each. At the end of all 5 exercises, rest for 60-90 secondsRepeat for 3-5 roundsAre you ready?1. High Knee Pull DownExercise tip:Try to bring that knee up above the belly button to effectively engage your core. And, really activate that mind-muscle connection and pretend like you are actually pulling something down.Benefits:This exercise strengthens your core muscles. A strong core can improve flexibility and balance while also reducing back pain. Looking for more core exercises? Check out our core workouts in the adidas Training app. 2. Standing Knee-to-ElbowExercise tip:Keep all the weight in your base leg. The lifted leg should only tap on the ground. Really squeeze your obliques (your side abs) as you bring your knee to your elbow to get the most out of this exercise.Benefits:Another great core exercise for bad knees, the Standing Knee to Elbow also works the muscles of your upper legs and hip flexors. If you struggle with lower back pain or having trouble walking or bending at the hip, you might have tight hip flexors. Incorporating hip mobility stretches into your workout can help loosen up your hips.3. Knee Tuck CrunchesExercise tip:Keep your chin off of your chest, shoulders down and away from the ears and keep your back straight.Benefits: People often neglect their lower abs in the quest for a six-pack. Knee-Tuck Crunches work both upper and lower abs in this dynamic exercise, while also getting your heart rate up. Want to see this exercise in action? Find it in the adidas Training app or on adidas Training’s YouTube channel.4. PunchesExercise tip:Keep your knees slightly bent and your core engaged. Focus on something in front of you and concentrate on hitting that point! You can even write down something that’s bothering you on a piece of paper and tape it to the wall. A great way to release some negative energy.Benefits: The Punches exercise improves coordination while adding an aerobic element to the workout. Stabilize your core and improve balance with this upper body exercise.Want to see this exercise in action? Check it out in the adidas Training app or on adidas Training’s YouTube channel.5. Squatting Side StepExercise tip:Stay low in the squat with your chest up and core engaged and just step side to side (as wide as feels comfortable for you). You can also add a resistance band around the ankles for an added challenge.Benefits:With all this core work, don’t forget about building leg muscles. The Squatting Side Step works your quads and glutes along with your core muscles. It’s another effective exercise for better balance and agility.Do you have bad knees and have a favorite low-impact exercise? Share it with us in the comments section below! Happy sweating!*** More

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      Stress Relievers: Which Sports Are Best to Reduce Stress?

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      If you’re feeling overwhelmed with the daily grind, you might be tempted to lie down on the sofa and rest.But actually, experts agree that exercise is the key to relieving stress. Those who work out regularly reduce their stress levels, improve their mood, and enhance their mental health.In this article, we answer the most common questions on stress and list the best sports to soothe the body and mind.Where does stress come from?Strain at work, in the family, or in your free time – there are plenty of reasons why the body and mind react to stress. Since every person is different, how stressors (things that cause strain or tension) are perceived varies. That’s why some situations might be a threat for some people, while others consider them eustress  (positive stress) that pushes them to a higher performance level. Take a look at what happens in the brain.In the prefrontal cortex……information that we take in is sorted, evaluated, and processed. When the brain is confronted with too much information, it is unable to process it. This leads to a sense of being overwhelmed and stress symptoms, which has, in the long run, a negative effect on our health.When stress occurs frequently or constantly, but the body is unable to manage it, it is felt as something negative. Stress hormones such as adrenaline, noradrenaline, and cortisol are released, which make the body more efficient for a short time. It is preparing for fight or flight (just like our predecessors had to flee from wild animals). We want to survive, and this means running away in dangerous situations.Why Can You Relieve Stress With Exercising?The age-old physical reaction – running – still helps our bodies and minds regain balance in today’s world.(1, 2)Physical exertion and sports……are controlled by the motor cortex in our brains. When we move, this area is hard at work and requires much of the resources available to the entire brain. The result is that the prefrontal cortex, which controls our emotional response to stress, lacks resources – it simply cannot maintain the state of being stressed. Its activity level decreases, and the stress level is reduced. What Should You Keep In Mind When You Exercise to Relieve Stress?Exercising is a great way to reduce stress because when you move, your body produces endorphins, which elevate your mood. It’s important……to avoid pushing yourself too hard or trying to reach a new level of performance when you’re stressed out. This can be harmful to your health and even increase your cortisol level and therefore, stress.Keep your workouts shorter and stick with recovery runs or swimming. Low-intensity exercise is effectively lowering cortisol levels.(3) Look for a sport that’s fun for you and makes you feel good. Remember: make sure to take it down a notch on the days when your schedule is packed.What Are the Best Activities to Reduce Stress?There are a lot of ways to relieve stress with sports:Running:Many experts recommend running because it is one of the first skills that we learn. The important thing here is to stay in the aerobic range (your breathing speeds up, but you aren’t out of breath), in order to avoid putting too much strain on your body.Walks:In addition to endurance sports, regular, short walks can help reduce stress hormones.Yoga:Yoga is another effective way to clear your head. By concentrating on your breathing, you enter a meditative state.Team sports:If you spend a lot of time alone, either at work or in your free time, team sports like soccer are a great way to relieve stress. Don’t underestimate the support a social network can provide. In a team, you work together, which builds self-confidence and can reduce stress.Self-defense:Self-defense gives you a heightened awareness of your body, which helps your balance, and improves coordination. You’ll also be more self-confident—low self-esteem can contribute to your stress level.Climbing:Sports you do outside in the fresh air like climbing give you a greater sense of freedom. You learn to focus on the essentials and not get distracted. SummaryIf you want to reduce stress through sports, it’s important that you have a positive association with the activity you choose. In other words, you should enjoy the sport and not overdo it. A short workout that’s not too exhausting helps you feel good and regain a sense of control.There are no advantages to choosing a sport or training plan that just creates more stress because you are overly-competitive or push yourself too hard. The key is to find out how much exercise you need to relax. Your friend might run 10 km to relieve stress, but that doesn’t mean this is what your body needs.Is the stress getting to you? Sports can help! Try the adidas Running and Training apps, and make your workouts more fun.*** More

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      Liquid Carbs to Hydrate and Replace Electrolytes

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      There are two things to pay close attention to when you power through a tough workout: carbs and liquids. You have probably heard about how carbs provide energy needed to run, swim, bike, hike, lift weights, build strength through bodyweight training, or anything else your heart desires. Additionally, you surely are aware that replenishing your body with water during and after a sweaty workout is key.But why do we need to eat carbs and stay hydrated? And how much and when should we be eating carbs and taking in liquids? Finally, what are some examples that combine carbohydrates and hydrating liquids?Carbohydrates: The Most Important MacronutrientFirst, carbohydrates are one of three basic macronutrients (fat and protein are the other two) that provide us with calories. This macronutrient occurs naturally in the following foods:FruitVegetablesLegumesWhole grain productsRicePotatoesFoods that contain carbohydrates bring a variety of important nutrients to the diet–vitamins, minerals, phytochemicals, antioxidants and dietary fiber, to name a few. Carbohydrates are the main energy source for the body. They’re broken down into sugars to act as the body’s gasoline. Athletes are advised to avoid low-carb diets for weight loss, as cutting carbs can harm performance.How Sugar WorksSugars come in all sorts of “flavors.” The simplest of sugars are called monosaccharides, which literally means “one sugar.” Examples of monosaccharides include glucose, fructose, and galactose. Next comes disaccharides. If you guessed that this means “two sugars,” you’re on the money. The most well-known disaccharide is sucrose, better known as table sugar. Sucrose is made up of equal parts glucose and fructose, which are glued together by chemical bonds. After disaccharides come oligosaccharides (3-10 sugars) and then polysaccharides, which translates to “many sugars.” Our bodies convert most of the carbohydrates we eat into glucose for our muscles to use for readily available energy. In fact, glucose is what fuels our brains. Sometimes, we have more glucose available than our body needs. Excess glucose gets stored as glycogen or fat, both of which can be accessed for future energy use. The more simple the carb is, the easier it is for your body to convert it into a quick source of energy. Depending on your activity level and calorie needs, the U.S. Government’s Dietary Guidelines for Americans recommends that 45 to 65% of your daily calories should come from carbohydrates.(1) Choose foods with complex carbohydrates (see list above) over simple carbohydrates. Simple carbohydrates are found in white flour products, sodas, fruit juices, and sweets.Carbohydrates and SportsTo sustain energy levels during a workout or race, we can turn to science for our information. Studies have shown that eating carbohydrates 3-4 hours before exercise increases liver and muscle storage of glycogen and enhances exercise performance.(2) During exercise, aim to take in about 20-35 grams for every hour. This ensures that your blood glucose levels stay stable and that your glycogen stores don’t get tapped out. You exercise for less than an hour?Then water is enough to quench your thirst without additional liquid carbs.The right way to hydrate while exercisingThis brings us to to hydration. Water is necessary for basic cellular function and is why the US Academies of Science, Engineering, and Medicine recommend drinking between 91 and 125 ounces (2.7-3.7 ml) of water each day.(3) Calculate how much water you need:Water is also critical to consume before, during, and after strenuous exercise. Drink about 17 oz. (500 ml) of water around two hours before working out. If you exercise for longer than 60 minutes, you should rehydrate during your workout as well. Drink about 5 oz (150 ml) every 20 minutes. After a high intensity workout you should replace electrolytes and lost fluid. Everyone is different and it depends on how much you sweat.(4) Why you need to replace electrolytesSupplementing water with electrolytes and simple carbohydrates can boost performance, especially when working out for more than one hour. Electrolytes are charged minerals that provide energy for your muscles. They are critical for your muscles to work properly. The most important electrolytes for exercise are: sodiumcalciumchloridemagnesiumpotassiumIf carbs are gasoline, then electrolytes are the motor oil that makes sure your body runs smoothly.Nutrition gels, energy chews, and sports bars are all great (and portable!) sources of electrolytes and simple carbohydrates. Sport drinks aren’t quite as portable, but they combine the benefits of fuel from simple carbohydrates with the benefits of hydration. This makes them perfect for strenuous exercise over 60 minutes.ConclusionStaying hydrated and replacing electrolytes during exercise isn’t rocket science if you follow a few guidelines. Long, tough workout sessions or runs are what you love? Liquid carbs will give you the energy you need to keep going the distance.*** More

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      5K Running Tips: 4 Essential Tips to Finish Strong and Have Fun

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      The 5K is one of the most popular race distances because most runners can prepare for it in just a few weeks. This makes it a great opportunity for people to get their first taste of racing. However, despite its relatively short distance, beginners and more experienced runners should not underestimate this race. Because of its short length, it is possible to run at very high levels of intensity. If you are shooting for a new PB (personal best), the five kilometers can really push your body to the limits. 1. Make high-intensity interval training part of your preparationThe five kilometers go by pretty fast, but this is also why running a 5K can be done at a very fast pace. You will definitely be running above your anaerobic threshold. This means that the oxygen you take in is no longer sufficient to metabolize the increasing lactate, which leads to a buildup of lactate in your body. Depending on how long you continue to run, this buildup inevitably leads to a drop in performance and perhaps even to complete exhaustion. High-intensity interval training can help you train your lactate threshold. This allows you to run at high speeds for a longer period of time.2. A good warm-up routine makes you run fasterThere is no time to ease into a 5K race pace. Your body has to be ready to perform at high intensity right from the gun. That is why a proper warm-up before the race is crucial for your performance. Warming up should get you optimally prepared both mentally and physically for the upcoming race. Here you can find further information on how warming up can boost your performance and what your warm-up routine should look like.3. Don’t start out too fastMany inexperienced runners tend to start off too fast when running a 5K. Tactically, you should run your race so that you complete the second half of the race faster than the first (this is known as a negative split). Trying to run intervals at your desired race pace during your preparation can help you find the right pace to actually run on race day.4. Eat your last meal well before the start of the raceYou should eat your last meal two to four hours before the start of the race. Good choices are low-volume foods high in carbs, low in fiber, combined with plenty of fluids. Right before the race, you can drink small amounts of appropriate sports drinks. What you want to avoid at all costs is starting the race on a full stomach.With these 4 tips, you should have no problem getting mentally and physically prepared for running a 5K.5. BONUS TIP! Have Fun!If you’re reading this post, you’re probably not getting paid to run a 5K. Don’t forget that it’s supposed to be fun! Invite your friends and family (support crew), smile for photos and laugh until it hurts.Empty the tank so you can refill your spirit!*** More

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      Back Pain When Running: Causes and 12 Exercises to Treat It

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      When you head out for a run, you expect to have tired legs, burning lungs, and general exhaustion — what you don’t often expect to have is lower or upper back pain during or after running.But surprisingly enough, back pain amongst runners is a very common thing, particularly in less experienced runners, those with improper running technique, or weak back and glute muscles (which is most of us!).So if you’ve ever experienced back pain when running, you know just how annoying and painful it can be.Important:Back pain is common and can have other complex causes unrelated to running (such as stress). Even though it’s often not serious, it’s smart to be cautious. Consult your doctor — especially if you feel unwell and pain spreads to the leg (numbness/tingling) or does not improve with rest. When in doubt, check it out!In the following article we’ll answer your most common questions:Why do we get back pain while running, anyway?If you think about it, your back has an enormous role to play when it comes to running. When you run, you have to hold your body upright — sometimes for a very long time. In order to do this, your back has to work with the rest of your body to keep you moving and upright. If your muscles are not up to the task, you may get upper or lower back pain.Why does my lower back hurt when running?When it comes to your lower back, leg and core strength, flexibility, and coordination all play an important role:Your core muscles have to work hard to support your spine and lower back.When running, your core, hips, glutes, and hamstrings have to join forces to keep you stable.What happens when one muscle or a group of muscles become fatigued?Your lower back has to work harder to keep you upright and on your feet, which can cause pain, or worst case scenario — injury.Why does my upper back hurt when running? If you’re experiencing more pain in your upper back instead of your lower back, it’s often a result of your head position:A lot of upper back pain is a result of having your head leading your body — jutting out in front of your body — causing unnecessary tension and stress on the upper back. Another likely culprit of upper back pain is your arms. If you’re holding your arms up too tight or maybe even too high, or tensing your shoulders up towards your ears (which is common when the body is fatigued), it can cause strain on your upper back.What can you do to prevent back pain when running? To prevent back pain when running, the best thing you can do is to work on your strength and flexibility.This is why cross-training — incorporating strengthening movements into your running routine — is so important! If you want to run for a long time, you have to protect your body by strengthening the muscles that keep your body moving and upright — it’s as simple as that. What are the best bodyweight exercises to prevent back pain during and after running? Thankfully, there are ways to lessen the stress on your back and make running a little more comfortable — well, unless you ask your legs, of course. As long as you are experiencing back discomfort, stick with easy, comfortable runs.If you’re asking yourself “how do I get rid of back pain when running,” try the following 12 bodyweight exercises:1. Superman[embedded content]2. Beetle[embedded content]3. Single Leg Balance & Reach (Shin) L/R)[embedded content]Challenging? Start with Single Leg Balance L/R!4. High Plank Leg Lifts[embedded content]5. Single Leg Bridge L/R[embedded content]6. Mod. Low Side Plank Lifts L/R[embedded content]7. Quadruped Limb Raises[embedded content]8. Superman Pull[embedded content]For upper back tension try Wall Lateral Pull-Downs, too.9. Single Leg Deadlift L/R[embedded content]10. High Plank Limb Raises[embedded content]11. V Ups[embedded content]If you’re struggling to control your form, try Single Leg V-Ups.12. Single Leg Jump Squats L/R(When outdoors, give Forward Jump Squats a try instead!)How to train:Exercises are sorted from basic to more challenging. Start from the top. Pick the first 4 exercises that you can do slowly without pain, and maintain proper form/technique. Do 3 sets and aim for 8-12 reps.Good to know:Some exercises might seem easy at first, but make sure to check coaching cues before moving on. Gradually build up to more reps and switch to harder exercises while maintaining good form.3 Bonus Exercises:Give these 3 flexibility exercises a try. If one or more makes your back feel better, do them before the above-mentioned strength training, after a run, or in your free time. Be gentle with yourself and repeat as often as you like – even every day.14. Cat Cow15. Lying Figure 4 Stretch L/R16. Supine Twist L/R*** More

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      Leg Day Workout: 20 Squat Variations You Have to Try

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      If you want lean, strong legs, and a firm butt, then squats are for you!What is a squat?A squat is a strength training exercise for your lower body. The bodyweight exercise targets quads, glutes, hamstrings, and even your core gets involved when you squat.Because all these muscle groups come along to the squat party, you burn many more calories than if you were to do isolated exercises targeting each of those muscles. Squatting is much more functional than isolated exercises (i.e. quad extensions or hamstring curls). Whether you’re a runner, biker, or just want a great behind, the simultaneous strengthening of different muscle groups helps to prevent injury and improve performance. Talk about more bang for your buck for your leg day workout!Now, before we get started with these 20 squat variations, watch this video to ensure you are performing the basic bodyweight squat properly and safely: If a leg day workout is your favorite training session of the week, then you’re going to love these squat variations!Good to know:These are all bodyweight squat variations, but feel free to add weights to some of these exercises for an extra challenge.Top 20 Bodyweight Squat Variations These are all bodyweight squat variations, but feel free to add weights to some of these if you want to.1. Squat and WalkBegin with your feet hip-width apart, toes pointing forward. Squat down nice and low into a squat position. Keep your chest up and core engaged. Walk four steps forward and four steps back for one repetition. Try to make these big steps while maintaining a low squat position.2. PliÉ Squat + Heel RaisesBegin with your feet shoulder-width apart, toes pointing outward. Squat down nice and low. Lift your right heel up and down, and then your left heel. Now, push through the heels to come back up to start. Tighten your glutes again at the top and repeat.3. Squat KickbackBegin with your feet hip-width apart, toes pointing forward. Perform a squat and as you come up, kick your right leg back like you’re trying to push close a door behind you. As always, be sure to keep your core engaged for balance and control. Bring the right leg down as you lower back down into a squat position. Repeat using the left leg.4. Frog SquatBegin with your feet shoulder-width apart, toes pointing outward. Squat down nice and low until your fingertips touch the ground while maintaining a flat black. Then reach your arms up overhead and jump up towards the sky. Land with soft knees in a loaded squat position, fingers touching the ground.Note:If your fingertips cannot reach down to the floor without an excessive forward lean, don’t go all the way to the floor. Work within your limits and just reach down as far as you can!5. 3-Way Jump SquatBegin with your feet close together, toes pointing forward, knees not touching. Squat down into a narrow squat position, with your legs closer together than with a standard squat. Then jump up into the air and land with soft knees in a regular squat position. Again, jump up into the air and land with soft knees in a plié squat (feet shoulder-width apart, toes facing outward). Then jump-squat your way back to the regular squat and position yourself into a narrow squat to repeat.6. Burpee Squat HoldStart in a standing position. Place your hands on the ground and jump your feet back into a high plank position on your hands. Make sure not to arch your back when you jump back into a plank. Then, jump your feet forward outside your hands with your toes pointing outward. Stay low in the plié squat position and only lift up your upper body. Place your hands back down on the ground in between your feet and repeat!7. Squat with Side Leg LiftBegin with your feet shoulder-width apart and your toes parallel or slightly outward. Perform a squat and as you come up, lift your left leg up to the side and make sure to squeeze the outer part of your glutes. As you step back, lower yourself into a squat again. Repeat with the right leg. To make it harder, do a side kick instead of a lift!8. Side Step SquatBegin with your feet hip-width apart, toes pointing forward. Squat down until your thighs are almost parallel to the ground. Keep your chest up and your core engaged. Now take a step with the right foot to the side. Make sure to keep your thighs parallel to each other and maintain your squat form. Now step with the left leg towards you so that you’re back in a squat. You can switch sides or do 2-3 steps in one direction and then 2-3 in the other.9. Box SquatThis is a great exercise for learning how to squat properly. If you don’t have a box handy, you can use a chair. Start in a standing position with your feet shoulder-width apart. Push your hips back and lower yourself down until your butt touches the box. Make sure not to sit on the box! Then, push the ground with your heels to lift yourself back up.10. Surrender SquatStart kneeling with both knees on the floor. Cross your hands behind your head. Now step into a kneel with one knee up. Push the heel of the front leg to the ground and bring the other leg up and do a squat. Step down into the first position to repeat.11. Single Leg SquatStart with your feet hip-width apart and your toes pointing forward and your arms in front of you. Bend the knee of one leg and lift it off the ground. Push your hips back and bend the knee of the standing leg to slowly lower yourself down. Make sure to keep your hips leveled. Go down as low as you can while keeping your form and do not let your other foot touch the ground. Now push back up from the standing leg. Repeat on the other side.12. Cossack SquatStart with your feet in a wide stance and your toes pointing outwards to the side. Shift your weight to one side and squat down, going as low as you can without lifting the heel of the squatting leg off the ground. Push the heel of the squatting leg to the ground and get back up to the wide starting position. Repeat on the other side.8 More Squat Variations to Maximize Your Leg Day Workout From Chair Squat to Pop Squat: If you need something even more challenging to feel the burn, try these 8 squat exercises for all levelsHow to Incorporate Squat Variations in Your TrainingNow, let’s talk about how to incorporate these exercises into your next leg day workout:You can choose one or two squat exercises and add them to your current routine.Or, you can choose 10-12 of the above-mentioned squat exercises for a full circuit-style leg day workout.Perform 10-20 repetitions (depending on your fitness level) of each squat variation with little rest in betweenRest at the end of the final exercise for 2-3 minutes and repeat for 3 rounds.Squatting is a great way to build lower body strength. If you are looking to work your whole body, download the adidas Training app. Explore our exercises and training plans, or build your own workout with the Workout Creator!*** More

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      Meet Your Goal with The Best Strength Training for Women

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      With so many bodyweight workouts available for women out there, it’s hard to choose. On top of that, every woman is different. So there is no “one workout fits all” solution. Finding a fun way to work on your personal goal is how your fitness story comes to life. Looking for a bodyweight workout to start right away? Stop the scrolling madness and try out these recommendations. Depending on your goal, fitness level, and experience, you can: Start with one of the video bodyweight workouts (that our female users love!) Or…Get a free personalized strength training for women with the Workout Creator. Start with a workout video: 4 unique bodyweight workouts What makes these bodyweight workouts special?  8-20 min long, easy to follow along  Female users around the world love them  Each one has a different focus Depending on your time and goal, pick the one that works best for you. Bodyweight workout #1: Toned Legs and Glutes Duration: 15 minutes Focus: Legs and glutes This workout is perfect to start strengthening your lower body. And if you sit a lot, your glutes need your attention, for sure. For an extra challenge, you can always do the workout twice! If you are looking to add variety to your lower body workouts, check out these 15 bodyweight exercises for legs and glutes. [embedded content]Bodyweight Workout #2: Short Full Body Workout Duration: 8 minutes Focus: Full body exercise combos This workout is just 8 minutes long, but it will work your whole body. If the classic reps and sets workout style is not your thing, you might enjoy exercise combos like this instead. Also, it’s great strength training for women on the go – do what you have time for; if you are not in a hurry, repeat it 2-3 times! Get the free 8-minute full body workout in the adidas Training app. Track your workouts to stay motivated! Bodyweight workout #3: HIIT Dance Workout Duration: 11 minutes Focus: Energize and de-stress Whether it’s the first thing you do to start the day or a home office break to re-energize in the afternoon, a dance-inspired workout will always put a smile on your face. By the way… Did you know that HIIT workouts are a great way to improve fitness in short training sessions? Or that a specific phase of your menstrual cycle might make you feel more ready for high intensity workouts? Get the free Energy HIIT workout in the adidas Training app. Track your workouts to stay motivated!  Check out more bodyweight exercises to make your own home HIIT workout. Bodyweight workout #4: Gentle Yoga Flow Duration: 20 minutes Focus: Stretch and unwind Enjoy a gentle yoga session for any fitness level. If you keep track of your menstrual cycle you will notice there are days when pushing it is just not your thing – especially if you have cramps. That’s when this workout might be exactly what you need. It’s perfect to unwind and spend some time getting centered. [embedded content]Get the free Yoga Flow workout in the adidas Training app. Track the workouts to stay motivated! Get a personalized bodyweight workout: Workout Creator Beginners, both women and men, often wish they could just improve a certain body part.But most often than not, focusing on a certain area of your body does not bring satisfying results. Training all muscle groups throughout the week will make you feel and look better. It will strengthen the targeted areas more effectively. Once you cover the basics, you can always add a little extra focus here and there.The Workout Creator tool from the adidas Training app is your shortcut to a personalized bodyweight workout.With the Workout Creator you can…  Choose workout duration  Pick which muscle groups to target  Edit the workout to suit your preference So easy to start, right?You can find out here how to set up the Workout Creator in the adidas Training app (for free!). Takeaway There is more than one bodyweight workout that will help you reach your personal goal. It may seem confusing, especially if you are just starting out. But the good thing is that there’s no wrong way to start! Just make sure to pay attention to your form. You will find tons of different bodyweight workouts focused on strength training for women in the adidas Training app and on our YouTube channel. Looking for something personalized? Make a custom bodyweight workout in just a few seconds using the Workout Creator tool.  More

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      Tired After Running: 5 Tips to Recover From Running Fatigue

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      You laced up your running shoes, were full of motivation, and finished a fantastic run. But suddenly, fatigue sets in, and you feel totally exhausted. Have you ever experienced this? You might have been hit by running fatigue.What is Running Fatigue?Running fatigue is a physical state of exhaustion that occurs when someone runs (too) hard or runs long distances regularly. When constant exhaustion occurs, the body can’t recover fully. Thus, the fatigue is carried over to the next training session. Why? Because it takes time for your body to eliminate waste products from your tissues and muscles and to repair the muscle fibers.These five tips are guaranteed to help you prevent tiredness and recover quickly after a run.5 Tips to Overcome Running Fatigue1. Fuel up Before Your RunHave a snack rich in carbohydrates 30 to 60 minutes before you head out for a run. After all, your body can’t feel good after training if you haven’t given it enough fuel before the run. So, grab a banana, eat a low-fiber granola bar, or a slice of toast with jam.Also, don’t forget to hydrate. Although a glass of water before working out can help get you going, start hydrating long before your run. Drinking too much water right before working out can cause discomfort in your stomach; it takes time to digest water.2. Listen to Your Body (And Do Some Cool-Down Stretches) Do you get side stitches during your run? Are you dizzy? Do your legs feel weak? Listen to what your body is telling you! If you need a break during training, take it. Reduce your pace a bit or even walk for a while.Tip for beginning runners:Make sure you don’t increase your pace and intensity too fast. Overtraining symptoms can develop. Your body needs time to get used to the increased effort. By ramping up your running in a slow and controlled manner, you can improve your performance and avoid being tired after running.The ideal time to cool down and do some stretching is post-run:3. Refuel After a RunTo overcome fatigue after running, you should have a small meal of complex carbohydrates and protein at least an hour after your run. This gives you more energy and also helps your muscles recover. Ideas for your post-workout meal:A smoothie with coconut water, Greek yogurt, fruit, and chia seeds Oats with milk and dried fruit A veggie omelet with a slice of whole grain breadH3: 4. Take Time to RecoverA good night’s sleep is essential for your health and recovery, and it’s just as important as your actual running training. This shouldn’t come as a surprise but certainly doesn’t get enough attention. When you sleep, your body has time to regenerate, repair microscopic damage done by working out, and build muscle.If you need to rest, but also feel like moving your body a bit, you can do a short yoga-inspired session in the adidas Training app, mild stretching, or foam rolling.Good to know:Recovery starts before you go for a run. Plan rest days and stretching sessions as regular elements of your training routine.5. Monitor Your Mental HealthInstead of feeling energized after running, you feel somewhat depressed, tired, or grouchy? You might be mentally exhausted.Sports is a great way to reduce stress, but you should always feel good about the activity you choose – it should not stress you out! If you don’t enjoy the sports type (anymore), take a break from it and try something different: switch running to yoga, walking, or swimming.Always listen to your body and give yourself the time you need to recover and feel great!*** More