More stories

  • in

    Walking, Jogging, Running: Expert Advice and Progression Plans

    For most people, the hardest part of any new hobby, habit, or lifestyle change is just getting started. Progressing from walking to running is no exception. Even expert running coaches like Sascha Wingenfeld understand the trepidation of starting a new running regimen. He urges would-be runners to “keep in mind that the first step is always the hardest!” He advises folks to think of running as a ‘new start.’ New runners should try being non-judgmental and curious about the habituation process. “A few guidelines can help you avoid beginner’s mistakes and thus achieve your running goals,” says Sascha. Read on to see Sascha’s advice. Plus, see our workout plans for motivation, endurance and speed, or download a blank template and create your own!Here are the five best tips for running to walk, plus our training plans:Run, Walk, Run: Interval TrainingIf it’s not possible to run the whole distance right from the beginning, then run and walk. Start off by breaking a run up into short intervals of running and walking. Stick to the training plan’s miles, time, and intensity, but feel free to intercept particularly hard workouts with walk breaks.“This way you reduce the overall intensity and minimize the orthopedic stress of a running session,” explains Sascha. As fitness levels increase, lengthen the running parts and shorten the walking breaks. This basic form of interval training is especially beneficial for beginning runners.Examples of run, walk, jog sets:Workout: alternate between 3 min jogging + 2 min walking for a total of 20- 25 minWorkout: alternate between 4 min jogging + 2 min walking for a total of 30 minWorkout: alternate between 5 min jogging + 2 min walking for a total of 30 minWorkout: alternate between 5 min jogging + 1 min walking for a total of 30-40 minWorkout: alternate between 3-5-8-5-3 min jogging + 3 min walking for a total of 40 minWorkout: alternate between 5-8 min jogging + 2 min walking for a total of 40-45 minWorkout: alternate between 8 min jogging + 3 min walking for a total of 45 minWorkout: alternate between 10 min jogging + 2 min walking for a total of 45 minWalking to Running: Take It EasyMany beginning runners tend to start off too fast because of the initial excitement. This often results in many first attempts ending after a few hundred meters. Plus, this can lead to overtraining and fatigue, which usually puts a premature end to any running ambitions. The reason for this is quite simple: People tend to lose interest pretty quickly when things aren’t fun. Therefore, Sascha recommends starting off very easy: “Your body needs time and rest to get used to the new stresses and strains of running. Always choose a pace where you can carry on a conversation without gasping for breath. It may seem too easy and relaxed to you at first, but with time, the intensity will add up.” Increasing your training slowly and giving your body time to adapt to the new demands will lead to long-term success, improved fitness, and better running technique.Leave Room for ImprovementHow to improve running pace and intervals? Make sure to start off with very short distances. Still have energy afterwards? No problem. Just increase the distance a little next session. Don’t overdo it: the best training plans start slow. At first, the body needs time to adapt to the new training stimuli. The heart, muscles, metabolism and circulation have to get used to the new workload. Give the body the time it needs and plan training so that rest and work alternate. Variety Is The Spice of FitnessThere is more to training than running. Especially when starting out, it is a good idea to increase fitness and avoid injury through running cross training. Mixing up exercise reinforces cardiovascular and muscular endurance. And, different styles of exercise balance out the muscular and orthopedic stresses of running. Try these bodyweight exercises or download the adidas Training app for guided workouts.Follow A Training PlanThe exact training plan for a runner really depends on their goals. Here, we’ve laid out a few different walk-to-run programs for brand-new runners and those who’ve returned to running. Give the plans a try, then use other advice on the adidas Runtastic blog to elevate your goals and running form. You can also create your own plan by downloading our training plan template. PS: Some of these plans include yoga. Here’s a blog listing some great yoga poses for runners.How to use the following plansIdentify your fitness goalsFind the plan that best fits your goalsSave, print, or download the image so that you can use it with ease!Or, download your own blank training plan. Set your own goals, create a weekly workout schedule, and stick to it!Share your workout schedule with us! Take a picture and tag @adidasruntastic on Instagram. Then, be sure to track and share your progress on the adidas Running app.Just Keep RunningBuild EnduranceSpeed Up!Or, create your own run walk training plan!Training Plan TemplateSascha’s Bottom LineThe first step out the door is always the hardest. Perfection is not the goal; enjoyment and fitness are! Remember that running is genetically viable for all humans. It might not be pretty at first, but grace will come! Just keep running. *** More

  • in

    10 Benefits of Walking and Low-Impact Exercise

    Walking is often overlooked as an effective form of exercise. Sure, it’s not as intense as running. And no, it doesn’t have the same bragging rights as doing a 6 a.m. hot yoga class.But walking has plenty of full-body benefits. It burns calories, improves heart health, and being outdoors can give you much-needed hits of vitamin D and mood-boosting endorphins in equal measure.Here are ten reasons you should consider making walking part of your fitness routine.1. Walking is a form of cardioWalking is a free, low-impact exercise to improve your cardiovascular health. If you want to lose weight and start walking for weight loss, it’s OK to begin slowly. Once you’ve gotten comfortable walking longer distances, try to complete a mile or kilometer faster than the previous week and then faster than the average walker (15-20 minutes per mile and 10-12 minutes per km).As you pick up the pace, you’ll get aerobic exercise. You can also alternate periods of brisk walking with slower walking, called intervals. These are great for cardiovascular fitness and burn more calories than regular walking.2. Strengthens leg muscles – and moreWalking can be an excellent way to mix up your routine for those at risk of plateauing. Walking works various lower body muscle groups: your quadriceps, glutes, calves, and ankles. Adding resistance is even better. Walking uphill or increasing the incline during your treadmill workout – particularly at a 3-degree incline or higher – increases the activation of these muscle groups, especially the glutes.You may be surprised to learn that your back muscles are getting in on the action, as they support your torso and stabilize your pelvis to help you stay upright. As a bonus, you can also activate, or engage, your core muscles while you walk by drawing the navel inwards.3. Boosts your immune systemIf recent times have taught us anything, it’s that our health is paramount. Now that the pace of life is picking up again and we’re socializing more, it’s essential to keep our immune systems iron-clad all year round.Did you know walking for exercise could help beat the common cold? One study showed that men and women who walked 20 minutes a day, at least five days a week, had 43% fewer sick days than those who only exercised once a week or not at all.(1)Regular exercise allows older people to develop more T-cells than people their age who are more sedentary.(2) It’s important to remember that you don’t have to power-walk your way to peak health. Being consistent and moderate with exercise allows your body to recover from illness and build immunity quicker than over-exercising, and walking is a great way to achieve this.4. It’s perfect for goal-settingWhether you are walking for weight loss, to cover 8,000 steps a day, or aim to progress into running, walking is a great way to stay on top of your goals.Saying you plan to “walk every day” or “walk to lose weight” isn’t always enough. The best way to achieve better health through walking is to be SMART: have specific, measurable, attainable, and time-bound goals.For example, if your goal is to walk daily, then set a SMART goal plan:Specific: Walk every dayMeasurable: Use the goal feature on adidas Running and use the app to track your sessionsAchievable/Attainable: Walk 30 minutes a day after workRealistic: To start, walk for 10-15 minutes each day when you get home from work. Aim to increase your duration after one month.Time-bound: Reach 30 minutes per session by the fourth week. Walk every evening from 6-7 pm.As you gain confidence in your progress, reconfigure your goals over time to add a longer duration, do a certain number of steps or run a 5k. Baby steps!5. Makes you feel goodWalking in nature helps boost your mood by increasing blood flow and blood circulation to the brain and body. When you exercise, you’re reducing levels of the body’s stress hormones, adrenaline, and cortisol.(3)Walking is a natural stress reliever and positively affects a group of hormone-producing glands called the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is responsible for the body’s response to stress and regulates processes like digestion, your immune system, and emotions.Studies have shown that people who take regular walks or other forms of physical exercise have better emotional health than those who do not exercise regularly.(4) 6. Improves your attention span and memoryYou might ask yourself: “If walking is so great for our legs and heart, then I can just do this on a treadmill, right?” Well, you can. But you’d be missing out on a whole lot of other benefits.Walking outdoors for 30 minutes has a more significant influence on your cognitive functions than walking in an urban environment.Looking at a pretty landscape, hearing the birds chirp, and breathing in the fresh air can improve our attention and memory. The attention restoration theory states that the effortless act of taking in our beautiful surroundings, and the aesthetically-pleasing stimuli within them, can help restore our attention capacities.One study found that memory performance and attention spans improved by 20 percent after people spent an hour walking in nature.(5)So, the next time you find yourself with mental fatigue from too much time spent looking at a computer screen or scrolling through Instagram, head outside and enjoy the stillness.7. Walking is good for your heartThe older we get, the more conscious we are of what makes our body tick: our heart.Ischaemic heart disease is the leading cause of death amongst adults worldwide, and we know that our diet and lifestyle affect heart health.(6) If heart disease runs in the family or is a worry for you, consider regular walking as a form of exercise.A study looking at men and women found that just 20 minutes a day of moderate to vigorous physical activity, including walking, could help ward off heart disease and heart failure later in life, particularly in men.(7)Another study followed women aged 50-70 over 17 years. It found that women who walked at a faster pace of 3 miles per hour (4.8 km) than women who walked under 2 miles per hour (3.2 km) had a 34% less chance of developing heart disease.(8)8. Helps extend your lifeMany factors determine our life expectancy: genetics, environment, lifestyle choices, and health care access are just some examples.The consensus is that active adults live longer than those who do little to no activity.One 2020 study found that if every American adult (excluding those with disabilities) walked briskly or exercised for an additional 10 minutes a day, 7% of deaths annually across the country might be avoided. For adults that walked 30 minutes a day, this number rose to 17%.(9)Even walking at a leisurely pace can produce results. A 2019 study showed that women who walked at least 4,500 steps, either intensively or just strolling, had 40% less chance of dying than those who walked around 2,700 steps during the five-year follow-up period.(10)While it’s worth noting that COVID-19 has skewed mortality rates around the world, the bottom line is still important. Just 10 minutes of brisk walking or exercise a day can significantly impact your or a loved one’s health and prevent premature death. Since walking is a low-impact exercise, it is a healthy, safe option for older people who may suffer from joint pain.9. Improves your coordination and balanceOver time, your balance and coordination can improve with stronger lower body muscles. For older people, this is especially important for preventing falls.Try these balance exercises the next time you head out:Tight-rope walkStretch your arms out to the sideKeep your gaze forward and your chin parallel to the groundStep forward and place the heel of your foot right in front of the toe of your other footRepeat with the other foot and walk in a straight line, heel-to-toe each timeContinue for 10 to 20 stepsHeel and toe walksWalk for at least five minutes to warm upTake 10 steps with your weight mainly on your heels and your toes slightly off the groundThen, walk on your toes only for 10 steps, with your heels off the groundWalk for 10 stepsRepeat 2-3 times – use a stick or hold onto a wall for balance if you need it!CariocasDo these in an open area where you can walk side-to-side with no obstaclesStand with your legs apart and knees slightly bent (position 1)Cross the left foot behind the right foot and plant it on the groundMove the right foot to the side, so you return to the first positionKeeping your balance, cross the left foot in front of the right foot and plant it on the groundMove the right foot again and return to position 1Reverse the steps by moving to the left to repeat this drill10. When you walk, you’re being kind to the environmentWhile there are many benefits of walking for you, it also lets our trees breathe a sigh of oxygen-rich relief.Instead of hopping in the car to make a 2 or even 5 km journey, leave your house earlier and walk.Here are just some of the reasons why you should choose walking over driving when possible:Transport contributes approximately one-quarter of all energy-related greenhouse gas emissionsThe emissions from cars seep into our seas: an estimated 5% to 10% of the plastics found in the ocean come from tire dust(10)When you walk, you reduce noise pollution in any area and congestion on the roadsPedestrians, on average, are less exposed to air pollutants compared to persons traveling by car, bus, or bike(11)*** More

  • in

    Stress Relievers: Which Sports Are Best to Reduce Stress?

    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

  • in

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

    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

  • in

    Everything You Need to Know About What to Eat After a Run at Night

    Many runners wonder if they should eat carbs after a run at night. On one hand, carbs help your muscles recover so you can consistently hit your workout goals. On the other hand, eating after a run at night could disrupt your sleep, which compromises recovery. On top of this, sugar is carbohydrate, which can keep you from feeling sleepy despite having just gone for a run at night. To answer the question of what to eat after a run at night, keep reading to understand how your body processes the macronutrients (macros for short) of carbohydrates, fat, and proteins is necessary.Your body requires carbs to provide it with energy and it is good at using them efficiently. Fat, on the other hand, always requires plenty of oxygen. Plus, it takes twice as long for fat to provide the same amount of energy as carbohydrates. That is why we have to reduce our pace to burn fat while running, so that our body can keep up with the oxidation process and doesn’t get exhausted. You’ll notice that you’re in the fat-burning zone when your breathing slows down. If your breathing is fast and shallow, you’re body is not burning the fat it could. This is also when it starts to hurt. You might catch yourself thinking that the couch looks awful comfy right now. Or the question “What the hell am I doing?” keeps popping into your head. But once you have conquered these mental hurdles, things will start to get easier.Your body stores carbs in the form of glycogen in your liver and muscles. They are important energy reserves — especially for ambitious runners. The more glycogen you have stored in your muscles, the better and longer they can perform.In general, the following nutrient ratio is recommended for endurance athletes:Carbohydrates: 55-65%Protein: 10-15%Fat: 25-30% The Role of Carbs After A RunCarbs are your muscles’ fuel. The macronutrient is very important for runners looking to enhance their performance (for instance, for a marathon) – not only before workouts, but also after you finish running. If you refill your glycogen stores right after a run, your body will recover faster. This helps your body adapt better to a new or harder workout and builds up your immune system faster again after your training. The more often or intensely you train, the more important a diet rich in carbohydrates is for your recovery.ActivityCarb intakeLight< 1 hour/day3-5 g kg/dayModerate  > 1 hour/day5-7 g kg/dayHigh1-3 hour/day7-10 g kg/dayVery high > 4-5 hour/day10-12 g kg/dayWhen and How Many Carbs to Eat After a RunThe best time for your body to replenish its glycogen stores is within the first 30 minutes after your workout. Consume about 0.5 g of carbohydrates per kg of bodyweight. For a 65 kg woman this should be about 30 g of carbohydrates.30 g of carbohydrates can be in the form of: one medium banana5 dates1 slice of bread with jam40 g of granola with 200 ml of cow’s milkThese carbohydrates (simple carbs) are easy to digest, and the body absorbs them quickly. After 30 minutes, the window starts to gradually close, and your body is no longer able to absorb carbs as efficiently and quickly.Keep in mind:You don’t need to eat carbohydrates after a short run (5 to 10 km), because the glycogen stores have not been depleted.What to Eat After a Run at NightAn hour after your run, you should eat a full meal with carbs, protein and fat. To be more exact, your meal should contain a 3:1 carbs to protein ratio. Carbs are still important at this point, but your body also needs protein to build muscles. Too much of this macronutrient, however, can interfere with efficient absorption of carbohydrates and disturb your body’s fluid balance.A good post-run meal is loaded sweet potato skins.What to Eat After a Run at Night if You Want to Lose WeightRunners whose top priority is to lose weight should try to avoid eating too many carbs. This applies particularly to simple carbohydrates. Complex carbs are necessary as part of a balanced diet, as we shall see below. Short endurance runs (like 5K runs) do not deplete our glycogen stores – so you don’t need to replenish them during your run (for example, with isotonic sports drinks) or right after the run. The best thing to drink after short runs is water. Eat a mix of complex carbohydrates and protein, as described above one to two hours after your run. But at the end of the day, if you are looking to lose weight, what matters is a negative energy balance (approx. 500 calories/day). This means you should burn more calories than you consume.Eat Complex Carbs After a Run at NightRunners looking to lose weight need to pay attention to what they eat, as well as their training. The best thing for you to eat is complex carbohydrates (along with high quality protein and healthy fats). These not only keep you feeling full longer, but they provide you with plenty of additional important minerals and vitamins for your metabolism and immune system. Complex carbohydrates are found, for instance, in whole-grain products (like pasta and bread) and brown rice. Whole-grain foods include all the original parts (bran, germ, and endosperm) as well as all their nutrients. Simple carbohydrates are obtained by removing the outside and only keeping the endosperm. Other foods containing complex carbohydrates are potatoes with the skin on them, legumes, and vegetables.Where are different types of carbohydrates found?Complex Carbs to Refuel After a Run at NightComplex Carbs take longer to digest and provide plenty of vitamins, minerals, trace elements and fiber that boost your metabolism and strengthen your immune system:Whole grains and products incl. pasta, bread, and rollsPotatoes with the skin on themBrown riceBeans, lentils and peasVegetables, 100% vegetable juiceFruitAvoid Simple Carbs After a Run at Nightare a quick source of energy because they are digested rapidly. They cause your blood sugar and your insulin levels to rise:pastry flour and products, cakes, cookies, bread, and rollswhite pastasoft drinkssugar and sweetsalcoholDo You Need Carbs After a Run at Night?Yes and no. A high-carb snack will refill empty glycogen stores within the first 30 minutes after a long run (over 10 km). The ideal ratio of carbs to protein in a post-run meal is 3:1 for optimal recovery.The bottom line: eat carbs after night runs to prioritize recovery. Minimize eating carbs after runs at night if that is part of your weight loss strategy.*** More

  • in

    The 6 Best Bodyweight Leg Exercises with Videos

    You don’t need any equipment or expensive gym membership to get the body you’ve always wanted. Your own body weight is all it takes to whip your body into shape. Would you like to tone your legs and strengthen your muscles? Then give these six effective bodyweight exercises a try. They are guaranteed to make you sweat.Leg exercises are important for building total body strength. The exercises below don’t just work your legs, they also work your glutes (butt muscles), strengthen your core, and promote a healthy back. Plus, these exercises are also great for runners!Curtsy Lunges[embedded content]Kneel & StandSide Lunges[embedded content]Single Leg Deadlift[embedded content]Jump Lunges[embedded content]Wall SitYou can also find all these and many more exercises in the adidas Training app.*** More

  • in

    Answers to Your Most Common Questions About Workout Scheduling

    Workout scheduling is one of the most challenging things about fitness. Elite athletes have coaches and sports scientists telling them exactly how to schedule their workouts. While the rest of us aren’t so lucky, following some simple workout scheduling guidance can go a long way.Here are some answers to your most basic questions about workout scheduling!How Many Days to Workout Each Week? It depends on your fitness level, experience and goals. A very experienced athlete with a high fitness level can easily work out every day of the week and multiple times every day. A beginner athlete should strongly consider taking two or three days per week entirely off or focused on recovery. If you’re not sure how many recovery days per week you need, here are the signs it’s time for a recovery day.New runners are very strongly advised to take at least two days off from running per week. These recovery days are essential for your body to heal from the damage inflicted by running the other days.Strength-focused athletes might only work out three times per week. This is also to allow the body to adapt to the strength training stimulus productively. Realistically, your daily availability is the biggest limiter regarding how many days you can work out. Be realistic about your schedule and commitments. You will set yourself up for success if you commit to an achievable amount of days to work out rather than constantly missing the workouts you planned.When to Work out / Best Times to Work out?Morning workouts are likely best for most people’s schedules. As the day goes on, commitments pile up as energy and motivation decline. If you have no motivation, are tired, and didn’t focus on nutrition throughout the day, you will either have a bad workout or skip the activity altogether.Morning workouts boost your energy throughout the day. It may be hard to get out of bed, but give it a few weeks, and it will (probably) become easier. Morning workouts are also ideal for endurance athletes who do strength training (which is suggested for 40+ age athletes). These athletes are advised to do their strength training in the morning and, if time allows, cardio in the evening. This schedule decreases the chances of cardio workouts interfering with strength training adaptations due to the interference effect, as noted in the European Journal of Applied Physiology.Afternoon workouts or lunch workouts are also an option. Fitting in a quick run during lunch is great to start a running streak. The problem can be adequately fueling your workout and recovery. If you run during lunch, that means you also probably have to get cleaned up and feed yourself. This adds some time that could make it difficult to get in your workout.Evening workouts are very challenging. They can also be very rewarding. Some people may dread “having to work out” at the end of the day. Other people may look forward to working out in the evening because it is a moment they can destress from their day. Working out in the evening is also great because you can get cleaned up, have some nutritious food and then slip into bed for some recovery sleep.Still not sure when the best time to workout for you is? Read more about when the perfect time to run is.So, when should you work out? Whenever works best for your schedule. But you’ll probably have the most success if you work out in the morning.How to Create a Weekly Workout PlanCreating a weekly workout plan doesn’t need to be complicated. Just follow these simple steps:Decide how many days your schedule allows you to work out in a typical week.Decide how long you will work out each day.Decide when you can reasonably and most often fit in those workouts (morning/afternoon/evening).Plan your intensity days first. They should come after a recovery day. A day off or only cardio training should come after intensity days in most cases.Plan at least one to three recovery days per week (Mondays and Fridays are typical for most schedules).If you are focusing on running or other endurance sports, plan your long workouts for either Saturday or Sunday for typical schedules.Here is a sample weekly workout plan for beginner athletes:Days of the weekWorkoutMondayRecovery/light stretching TuesdayIntensity/strength trainingWednesdayRecovery ThursdayMedium duration cardio FridayDay-off. Focus on good nutrition.SaturdayLong workoutSundayMedium duration cardioHere is a sample weekly workout plan for intermediate athletes:Days of the weekWorkoutMondayRecovery/light stretching TuesdayIntensity/strength trainingWednesdayMedium duration cardio Thursday Intensity/strength training FridayDay-off. Focus on good nutrition.SaturdayLong workoutSundayMedium duration cardioCheck out our half-marathon running plan too!Workout Scheduling for CoreYou can read numerous posts on the adidas Runtastic blog about how important core exercises are. Many of those posts also say that you work your core is pretty much everything you do (if you’re doing the movements and exercises correctly). So, do you need to schedule core workouts?Yes. Schedule time to work on your core. It will make your everyday life better, pain-free, and a strong core will probably boost your self-confidence.You can add on a bit of core work after a run, when you have a few minutes during lunch, or on recovery days if you don’t focus specifically on your core during your other workout days.Not sure what to do for your core? Check out the 10 best moves to strengthen your core! Make sure to work your glutes too!Scheduling Workouts to Get Results and Progress as an AthleteYou build fitness by introducing a stimulus your body is not used to, letting your body recover from that stimulus, and then adding a larger dose of stimulus once your body is recovered. This cycle continues until you reach your athletic potential. Your workout schedule will most likely dictate how far you can push your fitness if you are not a professional athlete. You need to continually challenge your body if you have lofty goals of one day running a half-marathon or even a full marathon. Think about how you will introduce more challenging stimuli over the course of your training when making your workout calendar. For example, your most demanding week of workouts should probably come around two weeks before your marathon. Your previous weeks of activities should build up to that level of stimulus.It sounds more complicated than it is. For most athletes, just add a few minutes of working out each week. Eventually, you will max out how much time you can commit to working out before you start missing workouts. Once this happens, increase the intensity of one of your workouts. Once you max out on the intensity of that workout and you still feel like you can handle more, turn up the intensity on that second intensity day of your week.Keep it simple, don’t push too hard too fast, and listen to your body. Workout Schedule for WomenMost workout schedules are made for men by men. There is a general lack of understanding, research and empathy for how workout schedules for women should differ. Many workout schedules for women are simply the same as they are for men but with reduced intensity and training volume. This is insufficient and grounded in the flawed view that women “can’t handle as much” as men. Womens’ workout schedules should take into account biological factors as well as predominant cultural factors. For example, menstrual cycles should factor into workout schedules and event selection. Working out when one is pregnant is different than when one is not pregnant. Moreover, cultural factors influence how a large number of women will need to schedule workouts. Despite more pushes for equality, childcare and domestic responsibilities disproportionately fall on womens’ shoulders. Many womens’ schedules do not look like typical “9-5” jobs. This makes scheduling workouts very difficult.Should it be this way? Absolutely not. But for many people, it is the reality. If this is the case, be flexible, ask for support when you need it, and know that it’s okay to take time for yourself to accomplish your goals too. Workout Scheduling with Training Plan BuilderDid you know that the adidas Running and Training apps have built-in training plan builders for premium members? Whether you are a beginner athlete that wants to lose one or two kilos or an experienced athlete ready to take on your first marathon, there’s a training plan for you.Best of all, the training plan builder customizes your training plan based on your schedule. All you need to do is tell the training plan what days you can work out and for how long on each of those days. The training plan builder creates a training plan that is tailored to your level, goals, and schedule. It’s up to you to put in the work! Check out the latest features in the adidas Running and Training apps!*** More