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    Why Does My Knee Hurt? Check Your Symptoms!

    Does your knee hurt after a run or other workout? It’s not always runner’s knee; you may be suffering from jumper’s knee or pes anserine bursitis. Here you will find an overview of the three most common knee problems and what you can do about them.3 Common Knee ProblemsStep #1: Where Does It Hurt?Iliotibial band syndrome (ITBS):If it hurts on the outside of the knee and extends toward the hip, it is iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes runner’s knee.Jumper’s knee:Isolated pain in the front of the knee on the lower pole of the patella is also called “patellar tendinopathy”, or “patellar tendonitis” (jumper’s knee).Pes anserine bursitis:If pain develops on the inner side of the shinbone directly below the knee joint, it is most likely pes anserine bursitis, also called “pes anserinus syndrome”, “inner knee pain”, or “medial knee pain”.Step #2: Which Sport Do You Do?In order to diagnose which knee problem you suffer from, it is important to look at how you work out. All three knee problems can, indeed, develop in any sport. However, the jumper’s knee – as the name suggests – is more common among athletes who do sports involving jumping (e.g. volleyball) or stop-and-go movements (e.g. tennis, soccer). Runner’s knee and pes anserine bursitis, on the other hand, usually appear in runners.Step #3: Is Your Knee Tender to the Touch?Tenderness is present in all three conditions:With the IT band syndrome (also runner’s knee), the tenderness is on the outer side of the knee joint.With the jumper’s knee, the tenderness can be felt in one spot directly on the patellar pole.With pes anserine bursitis (also pes anserinus syndrome, inner knee pain, or medial knee pain) there is tenderness below the inner side of the knee joint.Step #4: What Can I Do About the Pain in My Knee?Treatment is necessary for all three conditions: ice and rest your knee! Avoid jumping or impact activities.Foam rolling exercises and stretching can help. If you suffer from Iliotibial band syndrome (ITBS), jumper’s knee, or pes anserine bursitis, you can find helpful exercises and tips in the respective blog posts:In a nutshell, these three knee problems can usually be distinguished by the location of the pain. The type of sport you do can also provide helpful information.Please consider:If the condition does not improve after treating it at home, you should definitely consult a medical professional for a clear diagnosis and additional treatment advice.*** More

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    High-Intensity Interval Training (HIIT) or Endurance Training: What’s Better for You?

    Exercise is generally separated into aerobic/endurance training and power/strength activities. Long-distance running is an example of aerobic/ endurance, whereas high-intensity interval training (HIIT) falls into the power/strength category.(1)Are long, continuous endurance runs better for your training, or should you focus on high-intensity workouts? The answer largely depends on your training goal, fitness level, and enjoyment.Table of ContentsWhat Is Endurance Training?Endurance training is also known as “prolonged exercise training.” It is classically performed at a relatively low intensity over a long duration. Long slow distance training is one type of endurance workout. During long slow distance training, an individual sustains a submaximal workload for a longer time.(2)Classic endurance training results in enhanced cardiac output, maximal oxygen consumption, and the development of new cells. The result? The ability to maintain cardio exercise for longer distances and times with ease.(3)What Is High-Intensity Interval Training (HIIT)?HIIT is performed with a relatively high load or intensity at a short duration. Typical HIIT workouts qualify as strength training exercises. You perform repeated bouts of work at close to maximal power for a short period.(4,5)But, just because you’re doing interval training doesn’t mean you’re doing HIIT. For it to be high-intensity training, you’ve got to push yourself to your max with every interval. Studies show that most people overestimate their exertion levels.(6) Be honest and continuously adapt your workouts for progressive overload.How Does Endurance Training Compare With High-Intensity Training?Endurance training and HIIT demonstrate a similar energy consumption (i.e., they burn an equal amount of calories during the workout).(8) But how individuals adapt to the training depends on many factors, including:geneticsgenderagenutritiontraining historyenvironmentFurthermore, it’s rare for a workout to be purely endurance or strength training. Most activities combine endurance and strength.(9) Even cardio-focused HIIT, like cycling intervals, will likely develop strength.Ultimately, both HIIT and endurance training make you stronger, increase your stamina and cardiac output, help you lose weight and fat, and positively impact your fitness.Studies show that short-term, intense exercise can lead to endurance adaptations. Inversely, low-load training approaching failure can lead to strength adaptations. If you challenge yourself, you’ll see results, no matter the type of workout.(10)Thoughtful Workout ProgrammingWhen planning your HIIT and endurance exercise routines, the adage of “too much, too soon” holds. Studies show that simultaneously increasing strength and endurance training volume impedes progress.(11,12,13)Goals-Based Training ProgramNow that you understand how endurance and interval training at high intensities affect your fitness, it’s time to set some goals! Find your objectives and how to achieve them in the list below. Then, use the Find the HIIT series on the adidas Training app!Goal 1: Get StartedDo This:Lower-intensity HIIT and endurance trainingWhy?Have you just taken up running and still find it difficult to run for longer periods of time without stopping? Then you should begin with low-intensity intervals. Try running for short intervals followed by walking rests so you can recover. You can find a good program for beginners in our blog post, Go from Walking to Running with These Expert Tips!Goal 2: Improve Race TimesDo This: Endurance training and HIITWhy? An effective training program for improving your race time is built like a pyramid:The stable foundation is composed of longer runs to build your aerobic capacity.You can enhance your base by improving your running form and performing strengthening, stabilizing, and stretching exercises.The top of the pyramid consists of race-specific maximum efforts like tempo runs and high-intensity intervals.Goal 3: Run Half Marathons And Longer RacesDo This: Endurance training*Why?If you want to finish a half marathon or longer, you must first put in the mileage. Long, low-intensity runs make up the majority of your preparation. In particular, this helps your tendons, ligaments, bones, and working muscles get used to sustained impact. This helps to prevent overuse and injury. Long-distance runs increase your aerobic endurance and streamline your running form. *Note: If you want to run a sub-3 hour marathon, you not only have to train at high volumes, but you also need to incorporate speed work and high-intensity interval training into your training plan.Goal 4: Run 10Ks And Shorter RacesDo This: HIIT and HIIT sprintsWhy?High-intensity intervals are crucial for short-distance races like five and ten kilometers. The shorter the race, the more fast-paced and intense workouts you should do. For races of up to ten kilometers, you usually run at or above your anaerobic or lactate threshold. This is the level at which the oxygen is no longer sufficient to metabolize the accumulating lactate (lactic acid) caused by high-intensity exercise.High-intensity interval training and challenging tempo runs at race speed are good ways of building up your body’s tolerance to high lactate levels. This not only improves your lactate tolerance and pace endurance but also increases your VO2 max. Goal 5: Lose WeightDo This: HIITWhy?The best workouts for losing weight are those that help you achieve a negative energy balance (where more calories are burned than consumed). High-intensity intervals burn a high amount of calories in a short period of time. The high intensity of the workout puts a lot of strain on your muscles. The process of rebuilding and repairing your muscle tissue after the workout requires additional energy, and the afterburn effect continues to burn calories post-exercise. HIIT leads to a greater afterburn than endurance training.(14)Is HIIT Making You Hungry?Try endurance training if you’re trying to lose weight but feel extra hungry after your HIIT workouts. Your intense exercise might be dysregulating your appetite. Longer, more relaxed activities may soothe your hunger hormones and maintain a negative energy balance.(15)Goal 6: Build StrengthDo This: HIITWhy?HIIT workouts are more likely to increase muscle mass throughout the body. Muscles get bigger when exercised to fatigue (or very close). Since HIIT aims to train as hard as possible with every interval, these workouts are likely to develop total-body strength.But if you’re new to exercise or returning after a break, any workout will increase your muscle mass. So beginners can use endurance training to achieve their strength development goals. Once you get over the initial training hump, avoid a plateau by adding HIIT.Goal 7: Lose FatDo This:Endurance trainingWhy?Generally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel. Anything about that switches to glycogen and acid for energy (like when you reach your maximal output during HIIT). After an initial fat loss stage, start incorporating HIIT into your workout program. HIIT workouts increase muscle mass more than endurance training. Muscles increase metabolism, helping you use more fat during the day (even when resting). For more information on the mechanisms of exercise for fat loss, see this blog post: How To Burn Fat Running.It Gets Easier!Tough training sessions are very hard on the body and require a lot of recovery time. The better your base is, the more training your body can handle, and the less recovery time it needs after intense workouts. Or simply put, you can train harder and more frequently.Create Your Workout ProgramEndurance training and HIIT are equally important. Your exact workout plans are dependent upon your goals and lifestyle. Nevertheless, you should incorporate both styles of exercise to profit from the training effects of each.Admittedly, going for an hour-long run requires less planning and knowledge than creating your own HIIT workout. To help, we’ve launched a new high-intensity interval training series on our adidas Training app. Let us guide you: *** More

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    Get Started With High-Intensity Interval Training ► Top 6 HIIT Benefits

    Have you been running a consistent distance for some time but not seeing the fitness results you want? Do you find yourself skipping workouts because you just can’t fit them into your schedule?It’s time you try High-Intensity Interval Training, or HIIT for short!What is High-Intensity Interval Training (HIIT)?HIIT is an interval training practice that combines short, high-intensity bursts of speed with slow recovery periods of mild activity or rest and helps to improve your performance incredibly. A HIIT workout lasts around ten to 30 minutes and is known as a very time-efficient way to train.(1,2)By varying the intensity of your workout, you’ll reap the benefits of both aerobic and anaerobic training. Over time, HIIT can help improve your speed, strength, and endurance.What Are the 6 Best High-Intensity Interval Training Benefits?1. Extra Free TimeInterval training is the most efficient form of cardio and can deliver benefits much more quickly than typical cardio workouts. Research shows that 27 minutes of HIIT performed three times per week delivers the same aerobic and anaerobic results as 60 minutes. 2. Burn Calories (More and Quickly!)Regarding weight loss, intervals are more effective than long, slow endurance exercises.(3) The intense effort you put in means your body must work harder to recover, so you’ll burn more calories in the 24 hours after an interval workout than you would after a slow, steady run. During those 24 hours after high-intensity interval training (HIIT), your body can also produce up to 450 percent more human growth hormone, which increases caloric burn.(4)3. A Big SmileInterval training creates a surge of endorphins, the natural opiates your brain produces due to challenging exercise.(5) Because of its short bursts of strenuous activity, interval training drastically boosts endorphin production, so you’ll experience a true “runner’s high” and feel happy and energized after your workout.4. Increased Explosive Power, Speed, and AgilityInterval training stimulates several physiological changes that can increase explosive power, speed, and agility.(6)For example, HIIT helps your body learn to burn lactic acid more efficiently – allowing you to exercise for a longer period of time before fatigue sets in. Interval training makes it easier to go farther and faster with more energy and will also help with your other cardio activities, including hiking, biking, swimming, and skiing.5. A Healthier HeartAlthough high-intensity intervals accelerate your heart rate, they can decrease the strain on your heart. Over time, cardiovascular exercise can increase your heart stroke volume or the amount of blood your heart pumps per beat. Interval training maximizes cardiovascular benefits, so it can quickly increase stroke volume, making your heart stronger and more efficient. HIIT also maximizes the other benefits of cardiovascular exercise, including decreasing your risk of heart disease and high blood pressure.(7,8,9)6. Fewer Sick DaysInterval training also amplifies cardio’s other health benefits, including reducing cholesterol(10) and lowering the risk of arthritis and other inflammatory problems. In general, exercise has positive effects on your health and immune system and also can diversify the gut microbiota. But make sure not to overdo it if you’re a beginner: muscle damage and increased illness risk can occur from overtraining as your body is put under oxidative stress.(11) It is always recommended that you find a good middle ground between sports motivation and recovery.Now you know everything about the six benefits of HIIT and why you should get started with it. Are you ready? Try the high-intensity interval training program in the adidas Training app today! More

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    Pes Anserine Bursitis: 6 Exercises to Treat Inner Knee Pain

    Do you feel pain on the inner side of your knee? You may suffer from pes anserine bursitis, also called pes anserinus syndrome, medial or inner knee pain.Here you can find answers to the most common questions on the problem and six helpful exercises for pain relief:What is pes anserine bursitis (medial knee pain)?The pes anserinus, also called “goose foot”, is where three tendons are conjoined on the inner side of the shin. It is a complex structure of tendons susceptible to injury. Located below the knee, it is the starting point of three muscles. These muscles are responsible for the inward rotation and bending of the knee joint.The pain occurs on the inner side of the shinbone directly below the knee.Pain develops from overexertion, friction, or trauma (e.g. direct hit) in the transition zone from muscles and tendons into the bone. There is also a bursa located here that can cause problems. What causes inner knee pain?Inner knee pain develops from overexertion, friction, or trauma (e.g. a direct hit) in the transition zone from muscles and tendons into the bone. There is also a bursa located here that can cause problems.What causes overexertion or friction?Pes anserinus syndrome is caused by walking for an extended period on uneven or sloped surfaces, muscular imbalances, worn-out running shoes, one-sided training, pelvic instability, or gait problems (knock knees).What are the symptoms of medial knee pain?The first symptom of medial knee pain is often initial pain at the beginning of a workout, which then fades. Later on, a lasting pain will develop along with a limited range of motion, swelling, and tenderness below the inner side of the knee. There may also be a crunching sound in the knee (also called crepitus).What can you do as first aid?If you feel inner knee pain and think you might suffer from pes anserine bursitis, it is important to cut back on your training. Resting and cooling the area (e.g. with an ice pack) is also helpful. If the pain goes away, you can continue low-impact active exercise with a full range of motion (cycling). It is also recommended that you replace your worn-out (running) shoes regularly. Expert tip:If you do not see any improvement after treating pes anserine bursitis yourself, you should definitely consult a doctor for an accurate diagnosis. Manipulative (fascial) therapy, leg axis training, ultrasound, anti-inflammatory medication, shockwave therapy, and knee injections can provide additional relief. Specialists may also be able to clarify other causes of the problems.Pes Anserine Bursitis: 6 Effective Exercises for Inner Knee PainIf you are in pain, the following six exercises can help. But please be aware:If you do not see any improvement after treating the pes anserinus syndrome yourself, you should definitely consult a doctor for an accurate diagnosis. Manipulative (fascial) therapy, leg axis training, ultrasound, anti-inflammatory medication, shockwave therapy, and knee injections can provide additional relief. Specialists may also be able to clarify other causes of the problems.Foam Rolling1. Relaxation of the hamstringsSit on the floor with your legs extended in front of you. Place the foam roller under your hamstrings on the affected side. Lift your butt to shift the weight to your thigh. Use your upper body to help you move back and forth, rolling the foam along the length of your hamstrings. Make sure you roll very slowly. Do this exercise as many times as you are able.2. Relaxation of the quadriceps Get down on all fours. Stretch out the leg that has pain. Place the foam roller under your quad. Now roll it along the entire length of your thigh. Make sure you roll very slowly. Do this exercise as many times as you are able.3. Foam Rolling Directly on the Pes AnserinusGet on all fours. Lift the affected knee. Position the foam roller below the pes anserinus (the inner side of the shin directly below knee). Roll back and forth very slowly.Caution:This exercise can hurt – do not go beyond your pain threshold. Do this exercise as many times as you are able.Stretching1. Stretching the hamstrings Get into the hurdle stretch. Extend the leg that hurts in front of you. Bend your upper body toward your foot. Keep your back straight. You should feel the stretch in your hamstrings. Hold this stretch for 60 to 90 seconds.2. Stretching the quadsLie on your side with the leg you want to stretch on top. Slightly bend the bottom leg to stabilize your pelvis. Grab the foot of your top leg and pull it toward your butt. You should feel the stretch in your quads (the front of your thigh). Be careful not to arch your back. Hold this stretch for 60 to 90 seconds.  3. Cobbler’s poseSit in cobbler’s pose. Bend your upper body forward. For an effective stretch, push your knees down toward the floor with your elbows. You should feel the stretch in your inner thighs. Be careful not to arch your back. Hold this stretch for 60 to 90 seconds.Related articles:*** More

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    Does Running Build Muscle? Yes, So Does Resistance Training

    Striking a balance between running and strength training isn’t easy and often leads to confusion among runners. How can one boost endurance and build muscle mass at the same time? In summary, this is how:Varying your run intensity, duration, and frequencyAdding or subbing strength training exercises into your workout scheduleEating wellSleeping wellThe simplified checklist above hides much of the nuance involved. Read on for specific details, workout splits, meal plans, and general advice.Does Running Build Leg Muscle Naturally? Yes, so does Core!Running is a natural muscle-building activity for your legs, core, and back. The largest muscles in these regions are strengthened with running: quadriceps, gastrocnemius and soleus (calves), quadratus lomborum, and spinal erectors (lower back). The hamstrings and glutes work to a lesser extent if your run involves hills. Smaller muscles are activated around the ankles, knees, pelvic floor, upper back, biceps, and shoulders. Running is bodyweight resistance training. Every time we take a step, we push the ground away. Every time we lift a knee, we pull against the downward force of gravity.Running Form TipsGet stronger while running by practicing great running form. Here’s a guide.How To Combine Running And Resistance TrainingTo maintain muscle built from running, gain new power throughout the body, and ensure proper recovery, you’ll need to mix running workouts with strength training workouts.Running AdviceBased on your personal goal when it comes to growing muscle mass, reducing your weekly runs’ mileage might make sense, especially in the early building phase of your strength training. Short, fast runs and sprints have positive effects on building muscle in your legs.Varying your workouts’ intensity, duration, and volume is a great way to ensure that every muscle gets a workout. Here are some examples of varied runs that engage unique muscle groups and contribute to hypertrophy:A casual jogClimbing stairs*Hiking or trail runningLong, endurance-based runsRunning a different distance every dayRunning uphill and downhillSprint workouts*Need a cognition boost or an uplifted mood? Try climbing stairs! This study shows that a short stair climb increased the speed of understanding and positive energy in men.Hypertrophy:An increase and growth of muscle cells.Function: increased strength, speed, energy storage, and enduranceBenefits: longevity, bone mass, metabolic effectivenessPerks: a more toned, lean physiqueStrength Training Advice When it comes to resistance training, a little goes a long way. You don’t even need heavy weights: resistance band workouts are enough to trigger muscle growth.If you have access to dumbbells, a barbell, kettlebells, or weight-training machines, you should pay attention to training volume and frequency. Many studies show that high-frequency strength training (3+ days per week) yields the same lean muscle mass development as low-frequency strength training (1x per week).(1, 2, 3, 4, 5) But, studies have also found that a higher volume of repetitions and sets increases overall muscle growth. Specifically, three or more sets of 8-12 repetitions show the best results.(6, 7, 8)Better, Not MoreIf you’re already exercising four or more hours per week, you do not need to exercise more to see results. If you exercise again before adequate recovery, you may see a drop in running and strength performance. The diagnosis: short-term over-reaching or long-term overtraining (skip to the last section for more information on overtraining).(9, 10) Here are wiser ways to train:Substitute one or two runs with strength training sessionsCut an hour-long run in half and spend 30 minutes strength trainingDo a short, high-intensity run with a strength training sessionRun in the morning, hit the gym in the evening (or vice versa)Before or After?Here is a blog post full of advice about running before versus after a strength training session: When To Run.Training VolumeWorkout programming matters! Running and weight lifting tax muscles in different ways. Therefore, you can exercise daily so long as you vary strength training with running. As time goes on, your metabolism and fitness levels will increase. Then, you can start doing back-to-back or twice daily sessions with 2+ rest days per week.(13)Nutrition: Your Secret WeaponExercising without proper nutrition is like a car trying to run on an empty tank. If your goal is to build and tone muscles while being an active runner, you need to consider this. Ensure your nutrition provides your body with at least the calories you burn when running. Being aware of your macronutrient and micronutrient intake is key to restoring your body’s glycogen and promoting muscle protein synthesis. Muscle Protein SynthesisThe process of turning amino acids into muscle proteins. Basically, how your body builds new muscle.Ignore hyped ideas about changing your eating patterns dramatically to match your workout (like “carbo-loading” before a run or “protein bulking” after a heavy weightlifting session). The best thing to do is eat well every day, so your body always has what it needs. Furthermore, your metabolism will recognize that it doesn’t need to store fat in case of starvation. It will use what you give it when you give it! Protein: Which and Why?Skeletal muscle is 80% protein.(14) When you’re trying to increase muscle mass, getting enough protein is pertinent. Amino acids build protein. Educate yourself on how protein forms to make intelligent decisions about diet and supplements.Amino acids are the building blocks of molecules, like protein, and are transportation devices within the body. Twenty standard amino acids create chains to form proteins. There are nine limiting amino acids not found in the body. We must get them in our diet. The easiest way to get all essential amino acids is by eating animal products. However, when given particular vegetarian food complements, the body can produce all essential amino acids.(15, 16)Here are examples of vegan food complements that help the body to generate essential amino acid development:Lentils with flax seedsQuinoa with almondsBlack beans with riceWild rice and cashewsKale salads with chia seedsCorn and pinto beansSpinach salads with sesame seedsZucchini with buckwheatWhole grain bread with nut butterOats and pumpkin seedsWe have tons of protein-packed recipes on our blog! Check out a list of all recipe posts HERE.Omega 3 Fatty AcidsLike amino acids, Omega 3s are the building blocks of the body. They function as gatekeepers for the movement of hormones and nutrition across cell walls. They also help veins pump blood and decrease inflammation.(17) If you’re not taking time to eat well and recover after workouts, you might notice a “brain fog,” difficulty staying focused, and slowed comprehension rate. That’s because the human brain is 60% fat. When we’re not fueling and resting, our body may use fat from the brain to energize us. Omega-3 fatty acids fuel our brain. Eating natural Omega-3s or supplementing them can aid recovery time and stay alert.Data suggests that Omega-3s may also be integral to building skeletal muscle. Clinical studies show that muscle size and strength increase in older adults supplement Omega-3s. Other studies show that Omega-3s help people retain muscle mass even when not actively strength-training.(18) Which means that, after your initial training hump, you will be able to exercise less and still get gains. That’s great news!How to Get Omega-3sEat natural wild-caught fish, farm-raised salmon, chia seeds, walnuts, and soybeans. Or supplement with EPA and DHA.Post-Workout CarbohydratesEating high-glycemic-index carbohydrates after a workout is a great way to aid muscle recovery. If you plan to do two workouts within 24 hours, it’s pertinent to get those carbs in.(19) Foods like potatoes and squash, whole grain oats, bulgur, and brown rice are easy-to-make, high-glycemic carbs. For extra bang, complement high-glycemic-index carbs with natural antioxidant carbohydrates, like kiwis and berries—for example, this sweet potato bowl with tomatoes and citrus fruits.SupplementsMedical DisclaimerThe information provided in this blog post is for guidance purposes only and does not substitute for professional medical advice. You should always consult a medical professional or healthcare provider to seek medical advice.The ideal diet is well-balanced with micronutrients and macronutrients. But in times of intense exercise or when it’s challenging to eat enough (i.e., when you’re eating around workouts), supplementing essential vitamins and minerals is effective.Here’s a list of some supplements that help with muscle recovery and building:CreatineBranch-chain amino acids (especially for vegetarians and vegans)CollagenWhey proteinCaffeine (before a workout, to help with the heart rate increase and for going big!)Turmeric extract (for anti-inflammatory benefits pre-run)Fish oilSleep Makes You StrongerDo you pound the pavement, hit the gym, but skip the bed? Then you might as well skip all of it, because sleep powers muscle development. Sleep deprivation decreases muscle protein synthesis in young, healthy men and women.(20) Even a few sleepless nights can compromise glucose metabolism and impair muscle function.(21, 22) If you’re looking to gain skeletal muscle, then you’ve also got to look for at least eight hours of sleep per night.(23)It’s easier to recover glycogen stores than to fix torn muscle fibers (which is what happens during strength training). You can work out again within a day when you properly restore glycogen. Studies show that the heavier the weight lifted, the more recovery time required.(24)Not Seeing Results?You’ve put in the miles, added the kilograms, eaten the macros, and gotten the ZZZs. But still, you’re not seeing results, or you’ve plateaued in your early gains. You might be over-reaching or overtraining. Over-reaching (OR) vs. Overtraining Syndrome (OTS)OR is characterized by an unexpected drop in performance despite increased training load or may lead to OTS, a complex state of exhaustion and persistent fatigue.(25)When over-reached and overtrained, you’ll see decrements in your workouts.(26) And a slew of other mental and physical pains, as covered in this blog post. The best solution: deload.Deloading Your TrainingIn the case of OR or OTS, you’ll need to take a break. Studies differ on the amount of rest time required. Ultimately, you’ll know when you’ve rested enough because you’ll feel lively and excited about workouts again.Here are a few examples of deload techniques:Plan a deload week at regular intervals, for instance:Every three weeksEvery six weeksWhenever you feel you need itMake your current workouts less intense for 2-3 weeks, for instance:Cut your weight lifting load in ½Replace low runs with light jogsInstead of running and weight-lifting, try other kinds of exercise, like yoga, bodyweight workouts, or cycling.Detrain entirely for three weeksNote: One study shows no loss of muscle mass after a 3-week training break within a 15-week routineGet Your Build On!Now that you’re armed with education, examples, and worst-case scenario mitigation, step up to the task: download the adidas Training and adidas Running apps to get workout ideas and training inspiration!  More

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    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

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    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

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    Training in the Heat: All About Heat Acclimation, Nutrition & Exercise Tips

    4. 6 Nutrition Tips for Summer ExerciseHigh temperatures mean that eating certain foods before and after runs can help you perform your best as the temperature starts to soar.Summer Workout: Best 6 Drinks & Foods for Runners in the Summer1. Coconut waterKnown as nature’s sports drink, coconut water is ideal for rehydrating after summertime runs instead of artificially sweetened sports drinks or plain H2O. Read the nutrition facts carefully, though: many coconut waters are packed with added sugars.Coconut water is loaded with potassium. Potassium is one of six key electrolytes (the nutrients that are critical to preventing dehydration). Potassium also helps to keep blood sugar levels stable and assists with muscle function and relaxation. If you’re counting macros, note that coconut water is lower in carbohydrates than normal sports drinks.2. AvocadoAvocados are incredibly nutrient-rich and full of vitamins and minerals, including vitamin B and vitamin C, which aren’t stored in the body and need to be replenished daily. For runners, avocados are especially helpful: they’re full of heart-healthy monounsaturated fats which reduce cholesterol and lower blood pressure.(1) They are full of soluble fiber which helps keep you feeling full for longer — perfect for long run mornings. Avocados have one more surprise benefit: they are actually one of the top plant-based protein foods! Regularly eating avocados in a balanced diet can contribute to the development of lean muscle mass. Try adding smashed avocado, herbs, and salt to a piece of whole-grain toast before heading out on a run.3. BlueberriesThese little nutrient-dense fruits are fantastic for runners. Blueberries have a high water content, so consuming them before working out in the heat will help you stay hydrated during extra steamy runs. They’re also high in antioxidants, protecting against numerous chronic diseases like heart disease.In fact, one study found that when runners ate blueberries before a 5-kilometer run, their post-run “good” cholesterol levels increased while insulin levels decreased.(2) Luckily, blueberries are plentiful during the summer. Have a handful before heading out for a run, or try a smoothie with blueberries, Greek yogurt, and kale.4. KefirDid you know that kefir, a cultured dairy product, is one of the best sources of probiotics? Probiotics are beneficial gut bacteria that boost the immune system, help you maintain a healthy weight, and prevent the development of leaky gut syndrome. These are helpful benefits for any athletes, but when it comes to runners, kefir is great because of its ability to help improve allergies.If you suffer from hay fever or other seasonal allergies, you might find that spending time running outside exacerbates your condition. Regularly consuming kefir, however, can help alleviate that, as the microorganisms found in kefir help the immune system naturally suppress allergic reactions.(3)5. QuinoaThis seed’s popularity has skyrocketed in recent years and with good reason. It’s a complete protein source, meaning it provides all 20 amino acids the body needs, including the ten essential acids that our body doesn’t produce on its own. If you don’t eat meat or just want an extra protein boost, serving quinoa as a side dish or building a meal around it can help you boost your protein intake.Quinoa is great in summertime because quinoa is also a complex carbohydrate, helping to sustain you during challenging runs while aiding in weight loss. Gluten free runners rejoice: Quinoa is a safe food for you! Enjoy it as an alternative to pasta the night before a big race or a longer run!6. SpinachSpinach should also be on your shopping list when exercising in summer. Running or training in the heat can take a toll on your body. Luckily, this leafy green can help you reach peak performance.One study discovered that nitrates, which are found in greens like spinach, can improve performance during short bouts of exercise, like sprints or interval running. In fact, after just five weeks of training, athletes given a nitrate supplement of 400 milligrams — the equivalent of about 2-3 cups of fresh spinach — improved their muscle fiber composition.(4) Improvements in muscle fiber allow athletes to train harder and boost performance. Enjoy spinach in a chia-seed smoothie before running or afterward in a Grecian spinach salad.Choosing the right foods in the summer can make it easier to work out in the heat, both before and after your run. Integrate these nutrition tips into your summer diet to improve your running performance. Your body will thank you! More