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    Streak Running • Tips to Keep You Running Every Day

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

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

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

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

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

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

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

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

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

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    Can you Build Muscle with Bodyweight Exercises?

    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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    Strong Abs = Faster Running Times?

    Do you want to improve your running times? Besides endurance and well-trained legs, a solid core is extremely important for your running performance. Many runners, however, are unaware of how much they can benefit from having strong abs and back muscles. Improve your running performance Running basically consists of constantly shifting your weight and changing […] More

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    No Gym, No Problem: Bodyweight Workouts Have Numerous Benefits

    If you want to strengthen your body and build muscle, you might be under the impression that you need to hit the gym and pile on the weights. But these days, bodyweight-based workouts are increasing in popularity. Even professional athletes are beginning to swap their gym sessions for workouts without equipment. Here are some of […] More