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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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    How to Increase Your Running Stamina and Endurance

    Sometime in the future, a distance you find challenging now will feel easy. When that happens, it means you’ve increased your running stamina. We’re not saying a marathon will ever feel easy, but one day you’ll look back and notice that what you find challenging now will come much easier. An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness – there are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 10 days to 4 weeks to benefit from a run. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range.
    Before you begin working on increasing your running stamina, you need to make an honest assessment of your current aerobic base and build on that. Whether you’re a new runner looking to complete their first 5k or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of “too much too soon” always holds true, doing too much too soon only leads to injury or overtraining.

    Increase Your Endurance with These Tips
    1. Be consistent
    To increase your aerobic capacity and improve your endurance to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow – speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more. Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week.

    Did you know?
    Consistency is key to building your running stamina.

    2. Run long
    To run farther, you’re going to have to actually run farther! Either increase your long run by 5–10 minutes or add 0.8–1.6 km (0.5–1 mile) each time. It might not sound like much but it begins to add up. When you get into a bigger volume of training for a half marathon or marathon, your long run should be roughly 30-50% of your total distance for the week. Do your long run at a slow and sustainable pace; many people try to run their long run too fast and struggle to finish strong. Go slowly and just focus on covering the distance. Remember, speed follows endurance.

    Tip:
    Go slowly and just focus on covering the distance.

    3. Tempo Runs
    These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. Training like this trains your body to clear lactic acid from the bloodstream quicker, which means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier – these runs are the key to improving your running speed. Tempo runs should be a “comfortably hard” pace that lasts from 20-40 minutes and up to 60 minutes for more advanced runners. They should not be an all-out effort that has you gasping for breath, but a challenging pace that you feel you can maintain over the duration of the run.
    4. Eat for endurance
    That means carbs! As a runner, you should focus on carbs making 55% – 65% of your calorie intake from carbs. You don’t need to eat a mountain of pasta at every meal, but be mindful of your carb intake to make sure it’s complimentary to your training. Before your long run, it’s key to  have a carb-based meal  to ensure you have enough energy to cover the distance. If you find yourself tired, in a low mood or unable to complete your planned runs, then increase your carbs. Always go for complex carbohydrates such as whole grains, brown rice and oatmeal instead of refined carbs and sugary foods that will spike your blood sugar (a spike is always followed by your blood sugar crashing).
    5. Recover
    The farther you run, the more you’re challenging yourself and therefore need to ensure your body is recovering between sessions. Good recovery comes from a good diet, stretching and sufficient sleep. Aim to eat a quality meal or snack of carbs and protein within 30 minutes after finishing your run. This is the optimal window of recovery where your body can best absorb the nutrients to refuel and recover with. Focusing on this will enable you to recover between sessions and go into each run feeling strong and able to complete it.
    6. Work on your running economy
    Working on your running technique will make you a more efficient runner. If you run efficiently, you will be able to run farther without feeling as tired as you will use less energy. Good technique comes from running tall (imagine a string holding you up), ensuring your foot lands under your center of gravity and a cadence of around 170 – 180 steps per minute. If you have weight to lose, then losing extra weight will also help your running economy since you will be lighter.

    7. Mind games
    Running farther than you ever have before can be daunting, but you can do it! Mentally preparing yourself for your longest run of the week will make it easier. Some ways to make a long run seem less daunting are to break it down to 1 mile at a time, or to treat it as 2 x a distance you can run easily, or 1x a distance you can do with a little bit more added on – a 10k with a slow 3k added on already sounds less scary than running 13k.

    We hope this helps you increase your running stamina and help you run farther than before! Let us know what running topics you’d like us to cover in future posts by leaving a comment below.

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    How Music Is the Secret to a Better Workout

    If you’re searching for that extra kick-in-the-seat to get through your treadmill session, try music. Not just any music though: Listening to faster-tempo tunes between 170 and 190 beats per minute (bpm) was found to have the greatest effect on getting people’s heart rate up while lowering their perceived effort, according to a recent study by Andrea De Giorgio, associate professor in physiological psychology at eCampus University in Italy.

    During the experiment, people worked out in silence or with slow, medium, or fast-paced music. Overall, the faster the beat, the easier the workout felt, which is key since research shows that the limiting factor in people’s workouts is usually mental, not physical. “Rhythmic patterns of music facilitate the execution of movement, creating a feedback loop,” says De Giorgio. “In the context of exercise, certain music can be strategically chosen in order to induce physio-psychological responses that lead to better performance, as well as regulating mood and shifting attention. Try “Go Off” by M.I.A. (170 bpm), “Arabesque” by Coldplay (172 bpm), and “Follow God” by Kanye West (180 bpm).

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    Run Wild: 1 Million Runners for 1 Million Species

    Does anybody get the feeling that nature is sending us some signals this year? If ever there was a time to Run Wild and advocate for the planet, it’s now. As of 2020, more than 1 million species of plants and animals are threatened with extinction because of human activities. So let’s get to work. During this year’s Run Wild, we’re calling on 1 million runners to give a voice to 1 million species at the UN General Assembly Biodiversity Summit. Together with our partners United Nations Environment Programme and Internet of Elephants, we will show that athletes are ready to support policy decisions that create reform on a global scale. 
    We are 1 million runners in favor of a more sustainable planet where humans, animals, and everybody else on the web of life can thrive. 
    WHY RUN? IF YOU RUN WILD, THEY RUN WILD
    We know that when large groups of passionate, motivated people rally around issues, we can make progress toward change. When you participate in Run Wild in the adidas Running app, you’ll follow one of three threatened species through their habitat as you try to keep up with the kilometers they travel daily. As you do, you’ll learn more about their ecosystems, the foundations and people working to protect them, and more ways you can get involved to support. By taking part in the Run Wild Challenge, you’ll also use your voice, effort, and activism to represent the interests of all threatened species at the UN General Assembly Biodiversity Summit.
    CHOOSE YOUR OWN ADVENTURE (BUDDY)
    Pick from one of three animals and see if you can outrun the distance they travel from September 25 – October 4. You’ll follow either Adjany the elephant, Tendrel Zangmo the tiger, or Pamoja the pangolin on their daily journey, learning more about their natural environment, the challenges they face, and how we can help prevent their extinction.
    RUN WILD WITH ADJANY THE ELEPHANT
    Adjany is a female elephant who roams the plains of the African Savanna. Her species is primarily found in sub-Saharan Africa, but can also be found in the deserts of Mali and Namibia as well as deep in the rainforests of West Africa. One of only 400,000 wild elephants left, she spends her days gathering the 300 pounds of food it takes to maintain her body weight. But don’t let her fool you, this lady can move! Because she is the most active of the animals, this challenge is for advanced runners. See if you can keep up! 

    Support Space for Giants
    Learn more about Space for Giants, the organization protecting elephants like Adjany, and how you can help them continue their work.

    RUN WILD WITH TENDREL THE TIGER
    Tendrel Zangmo is a female Bengel Tiger who lives in Royal Manas National Park in Bhutan. A little over a century ago, there were more than 100,000 wild tigers in existence. Now, Tendrel is one of only 3,900 wild tigers who survive in an ever-shrinking territory. She spends most of her time hunting for herself and her teenage cub (he’s not around much and mostly just shows up for meals–typical teenager). Some days she stalks her prey for hours, and other days she lays around with a full belly digesting her prey. Intermediate-level runners will find it challenging, but manageable, to keep up with her daily activity level. Run Wild with Tendrel! 

    Support the Bhutan Tiger Center
    Learn more about the Bhutan Tiger Center and how you can help them continue their work protecting tigers.

    RUN WILD WITH PAMOJA THE PANGOLIN
    Is slow but steady more your running (or walking!) speed? Pamoja the pangolin may not cover the same ground as an elephant, but she has to move a bit every day to keep herself fed and out of danger (and to get away from the annoying roommates who recently took residence in her burrow). Pangolins are critically endangered and one of the most trafficked animals in the world due to their scaly armor. Keep up with Pamoja and learn more about the plight of pangolins by joining her challenge!

    Support the Pangolin Project
    Learn more about the Pangolin Project and how you can help them continue their work protecting pangolins.

    HOW TO RUN WILD: WHICH ACTIVITIES COUNT?
    All running, treadmill, walking, virtual running, and trail running activities in the adidas Running app count toward the completion of this challenge. Be sure to follow your local regulations regarding COVID-19. Join the challenge in the app! 
    ABOUT TERRA MATER
    Curious how and why these species are under threat? Here’s more info about how urbanization, habitat loss, and fragmentation are impacting these and other endangered species and what we can do to help!

    

    FREQUENTLY ASKED QUESTIONS  
    Run Wild

    Can I change my animal in the middle of the challenge? If so, what happens with my accumulated kilometers?

    Yes, you can change your animal and keep your progress. All the kilometers you already ran or walked during the challenge timeframe will count towards the new animal’s challenge.

    Can I join more than one challenge/animal?

    Yes, you can! If you want, you can join all three challenges. Please be aware that the challenges are targeted for different levels of runners: beginner (pangolin), intermediate (tiger), and advanced runners (elephant).

    How does the challenge contribute to the conservation of endangered animals?

    As part of our mission for Run Wild 2020, we are working to present the results of our challenge at the United Nations General Assembly Summit on Biodiversity. We want policymakers to know that we support them in making bold changes that will help us on our way to a more sustainable planet.

    What about COVID-19?

    We are all currently experiencing a global pandemic. The situation and regulations are very different in each country. Therefore, we ask participants to follow their national guidelines and practice social distancing. Remember that walking and treadmill activities also count during the Run Wild Challenge!

    RUN WILD PARTNERS
    We believe unconventional collaborations are needed to bring the urgency of environmental action to the attention of people and policymakers worldwide.Thank you to our partners Internet of Elephants, United Nations Environment Programme, Space for Giants, Bhutan Tiger Center, and The Pangolin Project for supporting Run Wild 2020! Learn more about each organization below. 
    Run Wild Partners

    Internet of Elephants

    Internet of Elephants was founded in 2017 in Nairobi by National Geographic Fellow Gautam Shah to create fun and meaningful connections between humans and wildlife. With a mission to make animals like Uuliin the snow leopard, Chili the gibbon, and Mtweturia the elephant as famous as Beyoncé, Neymar, and Jon Snow, Internet of Elephants wants to change the way wildlife conservation is supported today.

    Space for Giants

    Space for Giants is an international conservation charity that protects Africa’s remaining natural ecosystems and the mega-fauna they contain, whilst bringing major economic and social value to local communities and national governments. It is headquartered in Kenya, works in nine countries in Africa, and is registered as a charity in the UK and a 501c3 non profit in the US.

    The Bhutan Tiger Center

    The Bhutan Tiger Center, under the Ministry of Agriculture and Forests, Royal Government of Bhutan, serves as a center for research, education, outreach, and policy as a part of the continued commitment of the leadership of Bhutan to being at the forefront of environmental and wildlife conservation. Our mission is to conduct world-class tiger research, to provide education and outreach resources to the people of Bhutan and tiger range countries, and to conserve tigers and their habitat for future generations.

    The Pangolin Project

    The Pangolin Project is a non-profit conservation organization based in Kenya, dedicated to pangolin conservation research and protection.  We are dedicated to securing a future for African Pangolins in the landscapes where they live.  We do this by supporting protected area managers and communities to better understand the status of pangolin populations in their areas and to develop strategies to protect them.

    United Nations Environment Programme (UNEP)

    The UN Environment Programme is the leading global voice on the environment. It provides leadership and encourages partnership in caring for the environment by inspiring, informing and enabling nations and peoples to improve their quality of life without compromising that of future generations. UNEP works with governments, the private sector, civil society and with other UN entities and international organizations across the world. 

    OUR TRACKING PARTNERS
    As always, you can use many of your favorite gadgets and apps to participate in the Run Wild challenge! Remember to join the challenge in the adidas Running app first, and then you can use any of our tracking partners to log your runs. Find more info about our tracking partners (and a few special offers they’re providing for Run Wild participants) below!
    Run Wild Tracking Partners

    POLAR

    You can also contribute to the Run Wild Challenge using your Polar device. If you haven’t already done so, here is how to connect your accounts. Don’t have a polar watch yet? Check out the Polar Grit X which features a lightweight design with military-standard durability. Get 10% off POLAR products using the code POLARWILD. The offer is valid from September 25 – October 2020 and only in Australia, Austria, Belgium, Denmark, Finland, France, Germany, Hong Kong, Italy, Netherlands, New Zealand, Norway, Singapore, Spain, Sweden, Switzerland, UK, and US.

    SUUNTO

    All Suunto mobile connected watches can be connected to adidas Running. If your accounts aren’t connected yet, here is how to do it. Run Wild participants can use the discount code ADIDAS10 to get 10% off Suunto products. The offer is valid until the end of October and can be used at Suunto.com in all supported countries. Offer is valid for all Suunto full priced products.

    ZWIFT

    Use your Zwift account to go on a virtual run and contribute kilometers to the Run Wild Challenge. Here’s how to link your accounts.

    #RunWild #ForNature
    Imprint
    The Pangolin photos were kindly contributed by Andy Campbell Safaris and Tom Dames of The Pangolin Project.
    The Elephant photos were kindly contributed by Space for Giants and Gautam Shah
    The Tiger photos were kindly contributed by the Bhutan Tiger Center, Bhutan Foundation
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    adidas Running: Which Running Watches and Apps Work?

    Did you know that the adidas Running app and adidas Training app support integration with various smartwatches and running watches and can sync to other apps? If we’ve lost you, then what we’re trying to say is: If you already have a smartwatch or running watch, then it may be compatible with the adidas fitness apps! In addition to smartwatches, you can also opt to share your activities in the adidas fitness apps with a few, select partner apps.
    Which smartwatches and apps are compatible with the adidas Running app or adidas Training app? What apps should you download? Give our list a read to see which smartwatches and apps can be used.

    Important:
    This list is constantly updated to give our users the best experience possible. Thank you for your patience!

    SMARTWATCHES
    POLAR WATCH

    The adidas Running app offers Polar integration. No need to run with your phone – easily sync activities tracked with your Polar GPS watch directly to the app!
    Here’s how to connect your adidas account to your Polar running watch: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” in the Polar Flow section.
    GARMIN CONNECT

    Instead of bringing your phone with you during your activities, you can simply use your Garmin watch, and your workouts will be available in the adidas Running app for further analysis.
    Here’s how to sync your adidas account with your Garmin watch: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” in the Garmin Connect section.
    Within the adidas Running by Runtastic or adidas Training by Runtastic apps go to “Settings”. In the User Profile go to App Setting, then Partner Accounts, and select Garmin Connect. Once you have selected “Connect” you are directed to sign-in to your Garmin Account.
    APPLE WATCH

    The adidas Running app is also available for Apple Watch. If you have the app installed, you can leave your phone at home and track an activity with just your watch. Or, use your Apple Watch with your phone as a second screen. You can use the adidas Running app on a Series 1 Apple Watch (and newer). You’ll need at least iOS 13 (or higher) on your phone and watchOS 6 (or higher) on your watch in order to install the app on your Apple Watch.
    Did you know? Apple Watch works with the adidas Training app, too.
    WEAR OS BY GOOGLE

    Android Wear is an operating system designed for wearable tech (such as smartwatches) – if your smartwatch is running Android Wear, then you’re ready to go with the adidas Running app. The smartwatch pairs to your Android phone running Android 4.4 or higher; you can even start a run by saying “Ok Google, start a run!” In addition to starting a run using voice commands, you can use your smartwatch to see key stats during a run, pause and stop your run with a tap of the screen and also view your post run analysis directly on your running watch.
    You can also workout with your adidas Training app right on your Android Wear
    SUUNTO
    Do you have a Suunto Smartwatch? All the latest Suunto smartwatches (Suunto 3, Suunto 5, Suunto 7, and Suunto 9 as well as Suunto Spartan and Suunto Ambit) are compatible with the adidas Running app.
    How to connect the adidas Running app with the Suunto app: Download the Suunto app on your phone, open it, and tap “Profile”. Then click on “Connect to other services”. Select adidas Running and enter your adidas Running login details to connect the two apps.
    Apps

    Apple Health (iPhone)

    When you complete an activity with the adidas Running app and you are connected with Google Fit, Google Fit will also receive the activity data and then display information such as start time, duration, distance covered and calories burned. This information then forms part of your daily activity stats in Google Fit.
    How to connect the adidas Running app with Google Fit: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” next to Google Fit.
    Google Fit (Android)

    When you complete an activity with the adidas Running app and you are connected with Google Fit, Google Fit will also receive the activity data and then display information such as start time, duration, distance covered and calories burned. This information then forms part of your daily activity stats in Google Fit.
    How to connect adidas Runtastic with Google Fit: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” next to Google Fit.
    ZWIFT

    Zwift and the adidas Running app will take you into a virtual world – either on a stationary bike or a treadmill. Join virtual group events, races, or challenges for an additional dose of motivation.
    How to connect the adidas Running app with Zwift: Log in to the Zwift Companion iOS or Android app and select the “Menu” button in the top-left corner. Select “Settings” and click “Connections”. Select “Connect” under the third-party site you wish to connect to and log in. Log in to your third-party account and authorize the connection. 
    Need more help? Check out this Zwift How-to Video.
    KINOMAP

    Play a sport with Kinomap and adidas Running! Run, ride, or row around the world virtually with thousands of videos and different levels. Challenge your community to a race and push your training to the next level! 
    How to connect the adidas Running app with Kinomap: Open the Kinomap app and select “Profile”. Click the “Settings” symbol, then tap “Share”. You will now be sent to the Kinomap website. Scroll down to the bottom of this page and select “adidas Running app”. Log in with your adidas account. Your Kinomap account is now connected with the adidas Running app and you can start working out right away. 

    Good to know:
    Your data is only ever shared across different apps when you have linked your account and allowed sharing to happen.

    Have fun with your next workout!

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    Are You a Runner? Try Out Our Test to Find Out!

    Have you noticed that you now have more running shoes than regular shoes? Do you dream of running and you can’t keep your legs still at night? Take this test to find out if you are a real runner.

    Share the quiz to show your results !

    Are You a Real Runner?
    %%personality%%

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    Yoga for Runners: The Best Tips and Yoga Poses

    The runners among you know all too well the aches, pains and muscle tension that occur during or after running. These are typically felt in the back, knees, legs, ankles and hips. They not only affect those new to running, but also those who run on a regular basis. The good news is that yoga poses can help you get rid of the pain, prevent injuries and even improve your breathing during your running sessions.

    Good to know:
    Regular yoga has a positive impact on your flexibility, bone density, blood circulation and breathing and even helps you gain muscle. It is also perfect for relaxing and warming up before a workout and promotes post-run recovery!

    Below you can find the Top 8 Yoga Poses for Runners, which can help you improve both your running training as well as your post-run recovery. Whenever possible, make sure to breathe deeply from your abdomen when doing the poses and direct your breathing to the targeted body part to intensify the stretch.
    Yoga for Runners: 8 Great yoga poses
    1. Downward-Facing Dog (Adho Mukha Svanasana)

    Ask anyone, yogi or not, to name a yoga pose and most likely they will mention Downward-Facing Dog. Why? Because it’s an excellent pose to check-in with your body. Within this pose you open up and stretch your arms, back and legs. You can get a general feeling for the areas which are tighter than others while in Downward-Facing Dog while experiencing sensations in the areas you should focus more on. This pose allows you to open up your calves and hamstrings and stretch your feet and achilles tendon while pushing your heel towards the ground, thus making it the perfect yoga pose for runners. In addition to being extremely regenerative, this pose improves circulation throughout the body as the head is below the heart.
    How it’s done:In this pose, it is important to avoid over-stretching your legs. Keep your back straight and make sure you lift your sit bones high. You can leave your knees slightly bent if you like. If you want to stretch your calf and hamstring muscles, bend one knee and then the other. Your arms should always remain straight with your biceps facing up.
     2. Triangle Pose (Trikonasana)

    Triangle will stretch the hips, groins, hamstrings, the muscles surrounding the knee, calves, ankle joints, shoulders, chest, and spine. It also strengthens the abdominal muscles, obliques, back, legs, knees, and ankles. This pose includes a light spine strengthening twist. This pose is great for runners because it helps to open the groins and hamstrings and improves balance by strengthening and stretching the ankles.
    How it’s done:Stand with your legs straight and your feet a bit wider than hip-width apart (but not too wide). Raise your arms so they are parallel to the floor at shoulder height. Stretch your body to one side as if someone were pulling on your hand. Your back should remain as straight as possible, and your hips should face forward. Reach your arm down as far as you can while making sure that your weight is distributed evenly through both legs (your back foot should not come off the floor) and bend down to the floor with your back straight. The goal is for your hand to touch the floor, but you can also place it on your shin. Make sure to stack your shoulders on top of each other (as if you were leaning on a wall behind you) and look up at the ceiling.
    3. Standing Forward Fold (Uttanasana)

    This pose is a great opener for the calves, hips and hamstrings and helps to strengthen the quadriceps and knees. It’s important for everyone to have loose and flexible hamstrings. Tight hamstrings are likely the culprit of back pain and tension which can then transfer to problems with the knees and hips.
    How it’s done:Stand with your feet hip-width apart and bend forward over your knees. Put your weight on your legs so you can hang naturally. Keeping your knees slightly bent will help to really relax your upper body.
    4. Tree (Vrksasana)

    If you want to do this pose you need to think strong and balanced. This pose is great for strengthening the calves, ankles, thighs, and the spine, while simultaneously stretching the shoulders, groin, chest, and inner thighs, and opening the hips. Another benefit of the tree pose is that it can also reduce flat feet and relieve sciatic pain.
    How it’s done:Stand upright and keep your back straight and your legs active. Bring one foot up the inside of the other leg and place it there above the knee (not on the knee). The knee of the bent leg should point to the side, thus stretching your lumbar muscles. Reach both arms up above your head. Tip: Focus on a point in front of you to help keep your balance!
    5. Reclining Pigeon (Sucirandhrasana)

    Reclining pigeon is a gentler modification of pigeon pose, and perfect for tight hips. This pose is also excellent for stretching the connective tissue that runs along your outer thigh from your hip to your shin, the so-called IT band. This yoga pose is also known for being preventative for knee problems because a tight IT Band could eventually lead to issues with the knee. If you want to you can do this pose at the end of any run.
    How it’s done:Lie on your back with your knees bent and cross one foot over the other knee, keeping your foot flexed to protect your knee. Now reach your hands behind the hamstring of the leg on the floor and hug it toward your chest. Make sure to keep your shoulders and neck relaxed.
    6. Cobbler or Butterfly (Baddha Konasana)

    Being a great stretch and yoga pose for runners, the cobbler’s pose opens the inner thighs, knees and groin, and even boosts mobility in the hips while releasing tension and strengthening the muscles of your back.
    How it’s done:Sit with your spine straight. Bend your knees out to the side and bring the soles of your feet together. Your back should remain as straight as possible.
    7. Child’s pose (Balasana)

    This pose is meant to be a comforting, gentle stretch and resting pose. With the child’s pose you stretch your hips, knees, thighs, low back, and ankles. It also releases back and neck strain and helps blood flow to the brain and spine. For athletes, and especially for runners, the child’s pose aids in keeping the ankles flexible and supple, while stretching the tops of the shins and the feet, which may help in avoiding shin splints. If you already have had the chance to take a yoga class, your instructor most likely reminded you to come to this pose at any time throughout the practice if you need a break.
    How it’s done:Kneel on the floor with your knees hip-width apart and your big toes touching behind you. Bend over and lay your torso down between your thighs. Sit back on your heels and rest your forehead on the mat. To increase the back stretch, you can actively stretch your arms forward and push your tailbone back. If you want to give your shoulders a rest, place your arms at the side of your body.
    8. Low Lunge (Anjaneyasana)

    Well-known as an excellent hip opener, the low lunge stretches the groin and thighs. Many runners suffer from tight hips, which can lead to under active gluteal muscles, resulting in potential knee and/or low back problems. For this pose you need to focus. It can be performed with the front toe up against a wall in order to promote balance and stabilization. It’s also okay to use the wall to walk your hands up until you feel stable enough to extend them above your head.
    How it’s done:From a standing position, take one step forward while keeping the second leg in place. Bend the knee of the front leg at a 90-degree angle. Lower your back leg to the floor or hold it straight. Make sure to keep your back straight, your tailbone tucked under and your hips facing forward. Reach your arms straight above your head. If you have problems keeping your balance, try focusing on a point in front of you and breathe calmly.
    Bottom line
    Yoga for runners has many benefits. The main thing is to perform the yoga poses properly, focus on your breathing and listen to your body. As part of your warm-up and cool-down routine, these poses can get you ready to run and promote post-run recovery and muscle growth. Are you looking for the best type of yoga for beginners? Give hatha yoga a try. In this type of yoga, the yoga poses are performed slowly, and the focus is on creating a balance between breathing and movement – perfect for getting started with yoga!
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    New Study: The Best and Worst Masks to Protect Against COVID-19

    To mitigate the spread of COVID-19, we wear face masks to protect those around us from being exposed to our potentially infected respiratory droplets. But if you’ve been rocking a neck gaiter or bandana for style or ease, you’re actually not offering much protection at all, according to new research.

    Scientists at Duke compared 14 different types of face coverings—including 2- and 3-ply fabric and surgical masks, various N95s, a neck gaiter, and a traditional bandana. They measured how many droplets came through the fabric when the wearer spoke.
    Their findings, published in Science Advances: While some masks work quite well, bandanas offer almost no protection against the transmission of respiratory droplets. And the neck gaiter they tested actually let through more droplets compared to not wearing a mask at all.
    Study on efficacy of 14 different face masks against COVID-19 Josh Erikson
    Why Gaiters and Bandanas Don’t Work Well
    The Duke team didn’t study why exactly some masks worked better than others. But the type of fabric and how tightly the mask fits to your face are both key components in how effective a face covering will be, says lead study author Martin Fischer, Ph.D., associate research professor of chemistry at Duke.
    Bandanas leave a huge gap under your mouth for particles to travel out of as you speak or breathe.

    And the material and weave of a neck gaiter—at least the one Fischer’s team used, which was a single layer of polyester/spandex—disperses larger droplets into several smaller ones, which actually increases the droplet count overall.
    In addition to creating more droplets for someone to breathe in, smaller droplets stay suspended in the air for longer than big ones, thanks to gravity. That adds even more exposure risk to those around you if you’re covering your mouth with a gaiter as you pass someone on a narrow trail or in a crowded subway car.
    N95 face masks sockagphoto / Shutterstock
    So Which Face Masks Actually Worked?
    As far as the most effective masks, Fischer’s team found a fitted N95 to be best, most likely because it has both a tight seal and thick material.
    However, the valved version of an N95 mask performed very poorly. That’s not surprising considering the Centers for Disease Control and Prevention warned last week that masks with exhalation valves or vents (i.e., the face coverings you might have from construction work) do not prevent the wearer from transmitting COVID-19 to others. After all, you’re just letting all your air directly out into the world.

    Second best overall was a 3-layer surgical mask, followed by a 3-layer cotton/poly blend (like the kind a family member might have sewn for you). The main takeaway here is the more layers the better—three helped significantly lower the number of respiratory droplets that were able to travel through, compared to 2-ply or single ply fabric masks.
    The Bottom Line
    Fitted N95 masks work best—but these should be reserved for healthcare workers, Fischer points out. Cotton masks, meanwhile, block about 80 percent of the droplets, which is “perfectly fine” for everyday use, he adds. Opt for a three-layered variety if you can. (TBD on if ties are better than elastic, Fischer says.)
    Perhaps surprisingly, if a gaiter is the only face covering available, you should still use it. Fischer is quick to point out they only studied one type. Other brands and materials might perform better. But at the very least, fold your gaiter in half or three times so you have more than one layer in front of your mouth to up the protection ability, he suggests.
    Overall, the tighter a mask fits to your face and the more layers of fabric between your mouth and the outside world, the better protection it will offer. (A good rule of thumb: If you can see light through the fabric, it isn’t going to offer much protection, Fischer says.)
    Yes, those are two things that also make a mask harder to breathe out of when you’re working out or wearing it all day. But until we understand more about who is a carrier of COVID-19, the goal of wearing a mask should be to protect others from your own respiratory droplets. And any mask is better than no mask.
    Buff Filter Mask and Asics Unisex Runners Face Cover Courtesy Images
    Our Picks (Not Based on the Study)
    If you’re a hardcore fitness fanatic who sweats regularly, try to time your outdoor workouts to off-peak hours in less-congested areas (i.e. avoid parks). If you’re training in extremely hot and humid conditions, try the new Buff Filter Mask ($30). It comes with five replacement filters that block 98 percent of airborne particulates (they should be replaced after 24 hours), and the adjustable back-of-head elastic bands ensure a snug fit. Or, opt for Asics’ Runners Face Cover ($40). It mitigates the spread of droplets by covering your nasal passage without inhibiting breathability within the mask. Specifically placed air holes let air in but keep your saliva from escaping out. These aren’t as foolproof as an N95, but again, those should be reserved for healthcare workers. By being more strategic about where and when you train, on top of wearing one of these masks, you’ll ultimately lower your risk of getting and spreading COVID-19.
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