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      Foods to Make you Run Faster? Top Marathon Nutrition Tips

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      In a marathon, it’s the right training and preparation that gets you across the finish line. An important part of your training plan is your diet. But there is a lot more to it than just what you eat before and after you run. The right snacks and fluids during the race can help you run faster and boost your performance. You’ll see the best results if you start taking a closer look at your marathon nutrition weeks before the big day.Macronutrients for Runners: A BreakdownIf you’re an endurance athlete, you should get to know and love carbohydrates. They are the most important macronutrient and should make up about 60-65% of your caloric intake. Your muscles rely on carbohydrates for fuel. They are stored as glycogen in your liver for use later on when you need a quick burst of energy. Keeping carbs as a staple in your diet will help you maintain (and improve) your performance and help you achieve that goal time you have your mind set on.(1) Depending on the intensity of your workouts, 6 to 10 g of carbs per kilo of body weight are enough to keep your glycogen stores full. Everyone’s needs are, of course, different. Additionally, carbohydrates help your body recover post workout.2) Additionally, carbohydrates help your body recover post workout. Aim for complex carbohydrates like quinoa, sweet potatoes, whole grains, vegetables and legumes.Protein is the building block of muscle. It’s recommended that you consume 1-1.5 g/kg of your body weight – this is dependent on how intense your workouts are. If you’re doing more strength training, as opposed to running, then you definitely need more of this macronutrient than endurance athletes. Protein is found in both animal products (meat, fish, eggs, milk, and dairy products) as well as plant-based foods (soy and soy products, legumes, nuts, seitan, grain products). You can cover all your protein needs with a vegan diet if you choose. The focus here should be on including a variety of foods in your diet with plenty of fresh fruit and vegetables.Fat is an incredibly important source of energy and vital for your body! First of all, it acts as a protector for your organs, insulates your body (keeps you warm) and is necessary to absorb those critical fat-soluble vitamins (A, D, E and K). One gram of fat contains 9 calories of energy. This is twice as much as protein and carbohydrates. How much fat do you need? Around 30-35% of your daily caloric intake should be fats. Where can you find healthy fats? Avocados, salmon, vegetable oils, nuts, and seeds (like flax and chia). These fats provide tons of energy for your marathon training.Preparation is EverythingTraining isn’t the only thing to think about in the final weeks before a marathon. The right marathon nutrition will help you run faster. Get informed about the race set up beforehand: how many aid stations will there be along the course? Don’t try anything new on race day; only consume foods and drinks that you’ve tested during training. Try out different options in the weeks before the marathon.Are you feeling uncertain?A dietician who specializes in sports nutrition can answer any questions you may have and get you on the right track with marathon nutrition.The Final CountdownCarb LoadingSince the race will take longer than 90 minutes, it’s advisable to increase your carb intake in the days leading up to the marathon. The goal of carb loading is to fill up your glycogen stores. However, that does not mean that you should overdo it with carbohydrates. Gradually increase your carbohydrate intake in the week before the marathon to increase the amount of glycogen in your muscles. Do you have digestive problems? Fiber is important for athletes, but make sure to reduce your fiber intake to a minimum just before and on race day.HydrationMake sure you go into the race well hydrated. Start paying attention to your fluid intake 24 hours before the event. Marathon Preparation on Race DayBreakfast 3-4 hours before a run:You want an easy-to-digest breakfast to power you up for your race. Stay away from foods that are high in fat and fiber. These foods will sit in your stomach too long – not a good feeling while running. And, if you want that extra boost, go for a cup of black coffee to get you energized.Breakfast ideas:white toast with jam and a small portion of plain yogurtBircher muesli (soak oats overnight in low-fat cow milk, soy, or oat milk) with bananacereal (not the sugary kind!) with milkporridge with berriesDon’t forget to drink enough water before the marathon.Snack approx. 1 hour before:If you’re used to eating a small snack before your run, go for it! Remember, this is all about how you feel and how you have done it during your training runs.Snack options:bananacereal barTake sips from your water bottle regularly.During your run:There are two very important things to remember during your race: carbs and fluids. Getting the right amount of both is critical.CarbohydratesThe recommended carbohydrate intake for long endurance workouts is 30 to 60 g per hour.(3) That amount increases to 90 g of carbs per hour for races that last longer than 2.5 hours.The following foods are rich in carbohydrates:Banana (approx. 30 g)Energy gel (approx. 25 g)Energy bar (20 to 40 g) Fluid LevelRunners lose a great deal of fluid and electrolytes (especially sodium and potassium) from sweating heavily during long runs. These fluids have to be replaced. The only way to know how much fluid you’ve lost is by weighing yourself before and after your marathon training. Try it to get an idea of how much you should drink on race day.Drink 600 to 1200 ml of fluid per hour of exertion.(4) Your beverage of choice should contain carbs, sodium, and potassium. Isotonic drinks are a great source of energy for your run. Isotonic means it has the same osmotic pressure as blood plasma, so it’s able to be quickly absorbed into the bloodstream. This is the perfect solution for lost fluids and electrolytes during your long run. You can even make your own sports drink at home for your marathon!  Immediately after the MarathonIn order to refill your glycogen stores, some recommendations advise you to consume about 1 to 1.2g of carbohydrates per kg of body weight in the first few hours after you finish the race. However, this is only necessary if you’ve got another race in 8 to 10 hours. That’s probably not the case, right? Don’t worry too much about what you eat after your marathon. Celebrate your achievement; you just finished a marathon and should be proud of yourself. TakeawayYour marathon nutrition should be well-planned. No matter whether it’s before or during your race, it’s important to choose the right drinks and foods to make you run faster and perform your best. *** More

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      3 STRETCHES AND EXERCISES: TREAT AND HEAL SHIN SPLINTS

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      You want to get off to a flying start and hit the road full of energy and motivation. But right from the start you feel pain running up the inside of your lower leg. Most of the time, the pain goes away while you are running. But frequently the pain lasts for several days and makes it difficult to keep training. “These symptoms are a sign of medial tibial stress syndrome (MTSS), or what is known as shin splints. Nearly a quarter of all interruptions in training can be traced back to this overloading syndrome. The pain usually builds up for weeks and in severe cases, can make running virtually impossible,” explains running expert and coach Sascha Wingenfeld.The following three exercises help prevent shin splintsThese exercises and stretches will help heal shin splints and decrease the likelihood of them happening to you again. 1. Heel-to-toe raise:3×30 repetitions per dayInstructions: Rock back on your heels and pull your toes up. Bend your knees and roll forward up onto the tips of your toes. Focus on a smooth transition from heel to toe.Benefits:Stretching and strengthening the shin muscles will help prevent shin splints from keeping you from exercising.About 2-3 minutes per dayInstructions:Raise your heel and rest your forefoot and toes on the ball in a relaxed position. Try to slowly stretch your joints as you roll the ball of your foot from left to right starting from your big toe.Instructions:Slowly roll the sole of your foot down the ball and increase the pressure on sensitive spots for about 60 seconds.Benefits: Reduces tension in foot muscles to relieve pain from shin splints. Foot rolling for a few minutes every day is an excellent exercise to keep shin splints from reoccurring. Plus, it feels amazing on your feet—bonus!3. Foot and lower leg strengthening:3×30 repetitions per dayInstructions: Wrap a resistance band around your forefoot and push your ankle down as far as you can. Make sure to extend your foot all the way through your big toe and try to get as much power out of your foot muscles as possible.    Benefits:Strong foot and shinbone muscles are less likely to be injured. They will also help you run further and more often without pain in your shins.  5 tips to recover from shin splintsAct quick once you start to feel pain. Ignoring shin splints will make them worse. They can even limit or even stop your running training for months. This kind of overuse injury is often the result of a combination of different factors in your training program and running technique.The following five tips can help you identify the source of the problem and get you running pain-free again:Tip 1: Recovery from shin splints means restPain is a sign that your body needs rest. Short and very easy runs are fine if your shin pain is not severe. The only thing that can help stop severe pain is to take a few days off from running. You must give the affected muscles time to recover since this is an overuse injury.Tip 2: Use your break for something newJust because shin splints have forced you to interrupt your training doesn’t mean you have to stop exercising. Low-impact sports are a great way to not only recover from injury, but come back stronger than ever. Swimming, aqua jogging, cycling or inline skating offer a welcome change of pace. The Runtastic Training app has workouts to help you build muscle in neglected areas too, which is good when you can’t run anyway.Tip 3: Focus on running techniqueShin splints are a sign that you should work on improving your running technique. Maintaining ground contact too long under the full weight of your body can overload your foot and lower leg. Likewise, if your foot lands too far in front of your body (overstriding). These specific running drills can help you avoid shin splints when you are healed enough to get back to exercising.Tip 4: Strengthen your feetShin splints often affect people that lack foot stability. Overpronation (excessive inward roll of your foot after landing) puts tremendous stress on the muscles of your feet. Choose running shoes with the proper support for your foot to compensate for any potential weak spots.Tip 5: Take care of your bodyAfter the pain from shin splints subsides, calf and foot stretching and strengthening exercises can help you stay pain-free. You should perform these before and after your run. These exercises help to warm up the muscles that keep your foot stable when you run. Running barefoot is also an excellent way to improve foot strength, but be careful.Where does the pain come from?Your leg hurts where your calf muscles connect to your shinbone. In technical terms, the pain occurs at the insertion point where the tibialis posterior and soleus muscles attach to the shinbone via the periosteum, or outer surface of the bone. These muscles are responsible for maintaining proper tension in the arch of the foot—essential for running. The muscle cells around your shins can harden if they become irritated and overworked. This causes radiating pain in your lower leg. This is why it so difficult to describe and pinpoint the source of lower leg pain.How to (safely) return to exercise after shin splintsRethink your training (and cut back)Shin splints tend to occur when you rapidly increase running intensity and/or volume. Focus on recovery best practices especially after long runs and hard workouts. Don’t ramp up training too much for too long. Better yet, follow a training plan tailored to you that balances fitness gains with appropriate recovery.Change your routeThe greatest impact on your body comes from running downhill. Without proper form, the foot tends to land too far in front of the knee (overstriding), which puts a lot of strain on your muscles. This is why you should choose a level surface to run on when your shin splints are particularly bad.Start slowly and carefullyReturn to exercise and training only when the pain from shin splints has faded. Follow a professionally structured training plan tailored to your fitness needs and goals. Incorporate stretches for shin splints and strengthen neglected muscles. You only have one body—take care of it, and it will take care of you.*** More

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      COMPLETE GUIDE TO CHOOSING THE BEST RUNNING SHOES FOR YOU

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      The best running shoes for you are the ones that keep you healthy and achieving your health and fitness goals. If you run or work out, then you need the right shoes. This guide will help you find your best running shoes based on your unique needs.STEP 1: FIND YOUR FOOT TYPEFoot types fall into low, average and high arches. Find your arch height at home in three easy steps:Place your feet into a shallow pan of water and get the bottom of your feet wet.Step onto a piece of cardboard or something similar with your wet feet.Pull your feet away to reveal your arch shape.Now is an excellent time to take a picture of your footprints before they dry. Compare the image to the descriptions below to find your arch type and which running shoe types may be best for you:Low arch: You have a low arch if you see almost the entire footprint. Your foot may roll inward when you run or walk. You may need a stability or motion-control shoe if the rolling is significant.Normal arch: You have normal arches if you see about half of your footprint. You can probably wear a wide variety of shoes.High arch: You have high arches if you only see the ball of your foot, a thin line on the outside of your foot and your heel. Your feet may roll outward when walking or running. Look for a cushioned shoe with greater flexibility to help absorb shock. Aftermarket insoles inside your shoes can also help support heels and arches. STEP 2: DETERMINE YOUR PRONATION TYPEPronation is a common running term that describes how much the foot rolls inward or outward when it makes contact with the ground. There are three different types of pronation:1. Overpronation occurs when the foot rolls excessively inward. This can lead to muscle strains in your legs and feet. People who overpronate also tend to have low arches. Do your shoes show wear around your big toe and inside sole at the balls of your feet? If so, you may overpronate. Look for stability or motion control shoes to help decrease excessive pronation.2. Underpronation (supination) describes feet that roll outward when running or walking. People who supinate tend to be adults with high arches or “pigeon toes.” Supination is rarer than overpronation. You will know you supinate if your shoes tend to wear along the outside edges. Look for shoes with extra cushioning—more on that below.3. Basic pronation occurs when the foot does not excessively pronate. Look for stability or neutral support shoes. They are more flexible than motion control shoes but still support a healthy stride.STEP 3: DECIDE WHERE YOU RUN MOSTWhich surface you spend most of your time running will determine what shoe category is best for you. Running shoes fall into three broad categories: Treadmill or road running shoes are best if you run on hard, smooth surfaces such as sidewalks, roads or paved trails. Road running shoes have smooth soles since traction is not an issue like it is for trail running. Most people will be happy with this type of shoe.Trail running shoes are best if you spend significant time running on trails. They will protect your feet on uneven surfaces covered in rocks and roots. You will often find waterproof running shoes in this category. Their soles feature traction knobs to help you deal with trail obstacles and uneven surfaces. However, they are not as comfortable for running on paved surfaces due to stiffer soles.Minimalist running shoes and racing flats are lightweight and flexible. They have minimal padding or support. Keep in mind that it takes time for your feet and muscles to adapt to this type of shoe.You should have a general idea of which types of running shoes might be best for you by now. It’s time to consider which specific shoe features are available and suitable for you.FEATURES OF YOUR BEST RUNNING SHOESShopping for running shoes can seem overwhelming. Let’s walk through the basic features of a running shoe to help you further decide which running shoes will be best for you.RUNNING SHOE CUSHIONMost beginner runners wonder if running shoes offer more cushion to make their runs more comfortable. Running shoes are guaranteed to make your run more comfortable and healthy. Running shoe cushion is determined by the foam used in the shoe.More foam may seem to offer more cushion; however, this is not always the case. Foam thickness does affect running shoe cushioning, but the foam’s density also plays an important role. Some people want to feel like they are running on pillows, while others prefer to feel the trail beneath every stride. Running shoe cushioning has a wide range:Shoes with the most cushioning (maximalist) often have thickly padded midsoles. Shoes with this type of cushioning are an excellent choice if you prefer a more plush feeling. Steer clear of this amount of cushioning if you want to feel more connected to your running surface and your running technique.Shoes with less cushioning than maximalist cushion type shoes are known as moderately cushioned. Moderately cushioned shoes sit between maximalist cushioned shoes and minimally cushioned shoes. Shoes in this category will work for most people. They are a great place to start your search for your best running shoes.Minimally cushioned shoes are typically for more advanced runners who want to feel connected to their running surface and have flawless technique. They are lightweight and feel fast, but you will feel the pounding of running more.There is also a category of shoes known as “barefoot.” These shoes attempt to mimic the sensation of running barefoot. You should only try these shoes if you have a particular need or reason, as you can quickly become injured trying these types of running shoes.RUNNING SHOE DROPRunning shoe drop is the difference between cushioning in the shoe’s heel and the shoe’s toe. Running shoe drop affects how your foot encounters the ground. Traditional running shoes have 10mm or more of drop. This is an excellent place to start your search for the best running shoes for you. Lower drop shoes promote landing on the midfoot versus heel striking. Start slow if you are moving to lower drop shoes to reduce the risk of injury.RUNNING SHOE SUPPORT LEVELSRunning shoes offer different levels of support depending on individual needs. Running shoe support differs from running shoe cushioning. Support refers to how the shoe guides your foot through your running gait. There are three support categories:Neutral running shoes are for people whose feet do not roll significantly inward or outward during their running stride.Stability running shoes are a good starting place when buying your next pair of running shoes. They are good running shoes for people who overpronate.Motion control running shoes are for people who significantly overpronate. The stability features closely control your running gait. Motion control shoes can work wonders for people who need them but can be a wrong choice if you only have minor overpronation issues.SUSTAINABILITY AND RUNNING SHOESYou no longer need to choose between high-quality running shoes that will last hundreds of kilometers and environmental sustainability. Decreasing environmental impacts benefits everyone—especially runners. Cleaner air, less garbage and cleaner oceans all make for better running conditions everyone can enjoy.Running shoes can now be made from recycled ocean waste to suit the needs of even the most demanding athlete. Shoes with recycling in mind get a second life instead of ending up in a landfill.When it’s time to replace your old running equipment like running shoes and hoodies, consider sustainable products like the adidas x Stella McCartney Collection. Even the best adidas running shoes now have sustainability in mind.Curious if it’s time to replace your old running shoes? Read through the FAQ to learn what affects how long running shoes should last.Running Shoes FAQ1. DOES THE WEIGHT OF THE RUNNER IMPACT HOW LONG RUNNING SHOES LAST?Yes. Heavier runners put more stress on their shoes than lighter ones. This is because heavier runners exert more force through their shoes. Did you know?When you run, each step can carry the equivalent pressure of up to five times your bodyweight.2. DO RUNNING SHOES DEGRADE OVER TIME?Yes. Running is not the only thing that ages running shoes either. Weather and oxidation also play their part. Cushioning and stability features will weaken even if you do not run in your shoes. Running in shoes that are past their prime can lead to injury and should be replaced.3. DOES RUNNING TECHNIQUE AFFECT HOW LONG RUNNING SHOES LAST?Yes. A runner with a fast running technique puts less stress on running shoes. A runner with a different style may pound the ground with their entire body weight going through their shoes. This force puts a lot of extra strain on the shoes and ages them quicker. Improving your running technique will keep you healthy and save you money in the long run since you won’t need to replace your shoes so often!4. DOES RUNNING SURFACE AFFECT THE LIFESPAN OF MY SHOES?Yes. Hard surfaces like pavement and sidewalk put the most stress on running shoes. Soft trails put less stress on running shoes. However, trails present different hazards (such as sharp rocks and sticks) that can cause other issues for your shoes. Choose a shoe that suits your running surfaces.5. DOES SHOE SIZE AFFECT HOW LONG MY RUNNING SHOES LAST?Maybe. Your foot expands as it makes contact with the ground. The cause of this is the force of your body weight going through your shoe. You run the risk of stretching the seams of your shoe if your shoe is too small. There should be a thumb’s width between the tip of your big toe and the seam of your best running shoes. Your foot needs this much space to roll without hitting the end of your shoe. It’s best to buy shoes in the late afternoon when your feet have already swollen.Proper lacing technique is key to running shoe fit. It stops your foot from sliding around in the slightly too-large shoes and holds your heel in the correct position. Correctly laced running shoes keep your feet from chafing on the seams and prevents unnecessary blisters.6. WHICH RUNNING SHOES LAST THE LONGEST? SHORTEST?The type of running shoe you choose has the most significant influence on the shoe’s lifespan. Choose the shoe that best fits your unique running style. Know the benefits and drawbacks of each shoe type. Lightweight, neutral shoes may only be wearable for a few hundred kilometers or less, but they will feel fast. Sturdy trail running shoes with solid stability features and stiff soles to protect your feet will last far longer. However, they likely won’t feel as nimble as their lighter counterparts like road running shoes or minimalist shoes. Most people will be thrilled with road running shoes with stability features that suit their arch and pronation type. See above about how to find your arch and pronation type to find your best running shoes.7. WHEN TO REPLACE RUNNING SHOES?It depends. Running shoes degrade over time and with use. Continuing to run in shoes that no longer correctly support your feet or running style can lead to injury. Here are some signs it’s time to replace your running shoes:You notice new aches and pains in your feet, ankles, knees or hips. Soreness in these areas may indicate you need to treat yourself to a new pair of running shoes. However, don’t rule out that you may be overdoing your running workouts.The treads on the bottom of your shoes are gone. Immediately replace your shoes, or you could injure yourself.You have run 450 – 800 kilometers in your running shoes. Most running shoes begin to degrade with this amount of use. Use the adidas Running app built-in shoe tracker to know when it’s time to replace your running shoes.*** More

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      Do you get running blisters? Sascha’s got tips for blister prevention

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      The worst enemy of every runner: foot blisters. They are one of the most common injuries that occur when running. A blister on your foot can really take the fun out of running, turning every step into sheer agony.How do blisters form?Blisters on the feet are formed by repeated rubbing between the sock, the running shoe and the skin of the foot. The main causes of friction are sharp seams, wrinkled socks or ill-fitting insoles or running shoes. If the skin is irritated (for example, by rubbing) for a long period of time, fluid will collect under the skin, forming a blister. Severe damage to the skin can even lead to blood blisters. These sore spots, depending on their size and intensity, are usually so painful that they make normal running virtually impossible.First aid for Running blistersIf you notice while you are running that a blister is forming on your foot, you should probably end your workout early. This is the only way to keep the blister from getting worse or even infected. Plus, if it hurts to put weight on your foot, this will affect your running style and can potentially lead to painful compensation patterns.If blisters appear during a race or a running event, there is only one thing you can do: grin and bear it! If you can, let a medic tape the sore spots to help reduce the rubbing.After you finish running, the first thing you should do is take a rest and let your foot recover. This gives your skin time to heal and doesn’t make the wound worse.Tip from running expert Sascha:“You can cushion small blisters with special gel bandages. These speed up the healing process and reduce the pressure of the shoe on the painful spot. If the blister is so big that you have to pop it, make sure that the needle is clean and sterile. Otherwise, you run the risk of infection and blood poisoning!”Blister prevention for pain-free runningOf course, the best thing is to prevent blisters before they form. Prepare and take care of your running gear – even little things can cause problems. Use the following three tips to get your running shoes, socks and feet ready for some pain-free running fun:1. Your running shoesThe most important thing is that your running shoes fit properly and are not too small. To keep your toes from rubbing, there should be a thumb’s width of space between your longest toe and the toe box. This ensures that your foot has enough room to move on downhill sections. Also, your feet often swell on long runs. Therefore, you need some extra room so your feet don’t pinch or rub against the side of the shoe.Break in your running shoes and wear them around during the day a few times before you start training in them. This allows your feet to get used to the feel of the new running shoes. You should make sure to run 20-30 km in your running shoes before you use them in a race or a running event. If you track your runs and walks with the adidas Running app, you’ll know exactly when you reach this distance.Change your running shoes regularly. Painful hotspots often depend on the characteristics of the shoe. Changing running shoes frequently allows these sensitive spots to recover faster.If poor workmanship on the inside of your shoe is the cause of the rubbing, it often helps to tape this area or make it more flexible with some Vaseline or baby powder. If this doesn’t work, then you should return the shoe to where you bought it or seek the advice of a shoemaker.The insoles of a new running shoe can also cause blisters. Simply replace these with the insoles from an old pair of running shoes. That’s often enough to solve the problem. However, if your personal, orthopedic insoles do not fit properly, then you should have an expert file and trim them to reduce the friction.2. Your socksYour sock is the interface between your foot and your running shoe. That is why it is especially important to avoid rubbing here and to ensure an equal distribution of pressure. Your socks should fit properly and not be too thick: this keeps them from wrinkling, which can lead to rubbing.Make sure to break in your socks, too: you should never run a race or a running event in new or freshly washed socks. The material is usually too hard and hasn’t had time to adjust to the shape of your foot yet.Keep your feet as dry as possible. Socks made of synthetic fibers wick moisture away from the skin of your feet. Thus, your feet remain dry and it is harder for blisters to form.If you like to run without socks, use special triathlon shoes. These are designed for running without socks and provide more cushioning.3. Your feetYour feet have to work hard when you run. For this reason, you need to take proper care of them. Regular foot care or a pedicure helps keep the skin supple and prevents hot spots from forming.It is probably a good idea to use special gel bandages or tape on problem areas. Make sure there are no wrinkles when you apply them. In addition, you can spread foot repair balm or deer tallow cream on your feet before or after your workout. This cools the stressed skin, keeps it flexible and prevents chafing.You also shouldn’t underestimate the ability of barefoot training to toughen up the skin on your feet. Plus, it is easier on your body, especially your joints, and it strengthens your foot muscles.*** More

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      Why Does Your Knee Hurt? How to Relieve Patellar Tendonitis or Jumper’s Knee

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      Does your knee hurt after a run or a bodyweight training session? There’s a good chance that you suffer from jumper’s knee (also called patellar tendonitis). What is patellar tendonitis?Patellar tendonitis – also known as jumper’s knee – is a chronic reaction to overuse or an injury to the patellar tendon, which joins the bottom of the kneecap or patella to the shin bone:If you suffer from patellar tendonitis, you feel pain in the front of your knee on what is called the lower pole of the patella.The first symptom is often warm-up pain (i.e. pain upon starting an activity, which then fades), usually after standing up from a sitting position or climbing stairs. It then develops into ongoing pain, swelling of the patella, tenderness, and restricted range of motion.Activities that trigger patellar tendonitis:stop-and-go sports like running, soccer, or tennis over-trainingshoes with poor cushioning on a hard running surfacejumping improperly, e.g. during bodyweight training  not enough stretching can lead to tight quadricep muscles, which are responsible for extending the knee Good to knowThere is a difference between jumper’s knee and runner’s knee: the latter involves pain on the outside of your knee and not on the front of your knee at the bottom of your knee cap (like jumper’s knee). First aid for pain If you feel pain in your knee, you should treat it. Try to rest and use cold compresses. You should also temporarily avoid jumping and explosive leg movements (e.g. running or lower body plyometric exercises). Gradually restart your workouts again, reduce the intensity, and focus on cycling or swimming. Make sure you avoid straining the injured knee. 3 great exercises to treat knee pain If you suffer from patellar tendonitis, the following exercises can provide relief:Foam Rolling:Relieve tension in the front side of the thighGet down on all fours. Stretch out the leg, in which you’re experiencing pain. Place the front side of the thigh on the foam roll. Then simply roll the length of the entire thigh. Make sure to keep the rolling very slow. You can repeat this exercise as often as you are able. Foam Rolling directly on the knee cap Get down on all fours. Bring one leg forward (whichever is in pain) and place the lower edge of the knee cap directly on the foam roll, and roll it back and forth very slowly. Note: this exercise can be painful. Make sure to never exceed your pain threshold. Only practice this exercise as often as you feel comfortable.   Stretching:Stretching the QuadsLie on your side, with the leg you want to stretch on top. Slightly bend the bottom leg to stabilize the pelvis. Grab the foot of your top leg and gently pull it toward your butt. Make sure you can actually feel a stretching sensation in your quads. It’s also important not to over arch your back. Hold this stretched position for 60 to 90 seconds. Important: If there is no improvement after treating it yourself, you should consult your doctor. Manipulative therapy (fascia), ultrasound, anti-inflammatory medication, shockwave therapy, or infiltration treatment can provide further relief. Plus, other causes of the problems may be identified. *** More

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      Run For The Oceans: It’s Us vs. Plastic Waste

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      For decades we used plastic too selfishly. We wrapped our food in it, made clothes with it, took our groceries home in it, and consumed it without much regard to what it would do to our planet. As a society, we know we have a plastic problem that we need to innovate our way out of (and we can!). But before we roll up our sleeves and get to work, let’s dig into the issue a bit more.From Brazil to Italy: Plastic Is A Global IssueAs of now, the amount of plastic thrown away annually would circle the earth four times. So little of that is recycled, and a lot of it ends up in our oceans. In fact, about one garbage truck full of plastic is thrown into our ocean every minute.We see the impacts of plastic waste around the globe. We asked an adidas Runtastic ambassador in Brazil how plastic waste affects his community. Here’s what he had to share:“In Brazil, plastic production is a huge contributor to deforestation. The deforestation leads to intense flooding during the rainy seasons. We also see so much plastic in the oceans affecting marine life.” – Leo Oliveira, adidas Runtastic ambassador, BrazilAnd he’s right! In Brazil, deforestation surged in 2020 [1]. While Brazil is the 4th largest plastic pollution producer globally, they recycle only about 1.28% of their waste[2]. And these issues are certainly not unique to Brazil. Antonella, an adidas Runtastic ambassador from Italy, had this to share about the beaches in her country.“When I come to the beach, I see kids using plastic and trash to decorate their sandcastles. I hope one day they know what it’s like to find only sand and shells on the beach.” – Antonella Andriollo, adidas Runtastic ambassador, ItalyWe’re not here to pick on Italy or Brazil, in fact, we interviewed ambassadors from around the world and everyone had their own experiences with plastic pollution to share. It’s an issue that affects everyone around the globe.Addressing Plastic Pollution One Step At A TimeSo, the mandate is clear-we need help from everyone, everywhere, to address our plastic problems. We certainly need change at a policy level. We also have to innovate new ways of producing goods, and we should all take steps right now to reduce our plastic waste. In addition, we have to help fight plastic waste and raise awareness around the globe. Every year we host Run For The Oceans, a virtual challenge where participants can run, walk, or wheelchair to help support Parley’s Global Cleanup Network. Parley’s Global Cleanup Operations works to help end marine plastic pollution by intercepting debris from beaches and islands.  We asked our ambassadors what motivates them to Run For The Oceans. Jenny, our ambassador from Germany, shared:“I run to help spread the message about plastic’s impact on our planet. So many people are still unaware of how their consumption impacts our environment. They don’t think about their garbage after they throw it away. I run to help show people-your plastic doesn’t go away. It ends up in the ocean, breaks down into tiny pieces, and stays there.” – Jenny Marx, adidas Runtastic ambassador, Germany Join the Movement!  In 2019, 2.2. million runners from across the world participated in Run For The Oceans. This year, we’re going to reach even further, gathering more runners and more kilometers than ever before. And for every kilometer run and logged in the adidas Running app, adidas and Parley will clean up the equivalent weight of 10 plastic bottles, up to 500,000 pounds, from beaches and islands. Are you interested in joining the challenge? Sign up now in the adidas Running app! Check out the video below for more information on how to join.[embedded content] More

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      Fact Check: Do You Burn More Calories Running or Walking the Same Distance?

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      Running can burn a lot of calories and help you lose weight. But what about walking? Can you reach your weight loss goal by walking, too? How do these two activities compare? Do you burn more calories running or walking the same distance?Everyone knows a 15-minute run burns more calories than a 15-minute walk. But what if you focus on distance instead of time?In other words…How would a 1 km (0.6 mi) run compare to a 1 km (0.6 mi) walk in terms of calories burned?Walking vs. running the same distance – what burns more calories?Running is a more intense activity, so it burns more calories per minute than walking. However, as walking is slower, it takes longer to walk 1 km (0.6 mi) than to run it. Here’s the dilemma:Running 1 km (0.6 mi)  = more (↑) calories burned per minute, less (↓) minutes being activeWalking 1 km (0.6 mi) = (↓) calories burned per minute, (↑) minutes being activeSo, which burns more calories in total? Many factors influence the calorie burn of both activities (age, weight, fitness level, pace, surface…). But if you compare calorie burn for the same distance, the most important factor is speed.Speed makes a differenceIn theory, there is a speed at which walking and running would burn approximately the same calories (per minute). It is 〜8 km/h (〜 5mph) . However, that’s a very fast walking pace only trained race walkers could manage. For the general population, a fast walking speed is 〜5-6 km/h (〜3-3.7 mph). But when you run, 〜8 km/h (〜 5 mph) is a very slow jog.Now you must be wondering… what about running or walking at different speeds?Walkers will burn significantly less at slower speeds and runners will, of course, burn more if they run faster. But here’s the trick:Once you reach a certain running speed, further increases in calorie burn per minute are minimal. The biggest difference in calories burned can be seen when comparing a 1 km (0.6 mi) slow walk to a 1 km (0.6 mi) fast run. Why is the difference in calorie burn between a moderate and a fast run so small?We can walk very slowly, but there is a limit to how fast we can run. The speed increase from a slow walk to a moderate run can be 50-100%. However, the faster we run, the closer we are to our limit. Small increases in speed require a lot of effort but result in only a minor increase in calories burned.Want to see how many calories you burn?The calculator below shows you approximately how many calories you burn walking vs. running at a set speed. The calories are calculated per 1 km (0.6 mi) and per 1 hour.Calories burned walking vs. running (calculator)*This calculator is based on METs (metabolic equivalents) for physical activity provided by the Compendium of Physical Activities. The calculations will differ from actual calories burned to the individual differences as well as the possible afterburn effect.Should you run or walk if you want to lose weight?Benefits of running for weight lossStudies show that running the same distance can burn 〜30% more calories than walking(1)If you run at high-intensity, you can benefit from additional calorie burn due to the afterburn effectIt’s a good choice if you want to burn more calories in less timeWant to start running? Track your runs, set up training plans, and get motivated with friends in the adidas Running App. Don’t worry if running is not your activity of choice, walking has amazing benefits and can help you lose weight as well.Benefits of walking for weight lossDue to less intensity, a higher percentage of calories burned comes from fatOne hour walks can be relaxing and you can burn 200+ caloriesLess stress on your muscles and jointsYou can easily add walking minutes to your day without scheduling a special “workout”Tip:If you think “regular” walking is boring, try Nordic Walking! The advantage is that you’ll strengthen your upper body, core, and legs.Even if running burns more calories than walking, both running and walking are good activities to help you lose weight. Why? Because if you reduce your calorie intake (how much you eat), both of these activities can provide enough extra calorie burn for successful weight loss. Changing your nutrition is what really speeds up weight loss. If you choose healthier foods, learn to prep your meals, and start tracking your food, you will lose weight no matter which activity you choose.Summary: running vs. walking – what burns more calories?Here’s what you should know about burning calories walking vs. running:Running burns more calories per minute than walking, but it’s harder to keep the high-intensity for a long time.There is a 〜30% difference in calorie burn between a slow walk and a moderate run for the same distance. Further increases in running speed won’t cause a dramatic increase in calories burned.Both walking and running burn enough calories to help you lose weight if you make necessary changes to your nutrition at the same time.Walking and running the same distance won’t burn the same calories, unless you do it at the same speed – which is quite unlikely. Finally, go running, walking, or both – choose the activity that makes you feel good. That way you are more likely to stay active and burn calories more often!*** More

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      Running with Allergies: 4 Tips to Treat Seasonal Allergies

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      By Pouria Taheri,Head of Medical for adidas Runners and RUNBASE BerlinSpring draws us outdoors and may even spark the start of marathon training, but anyone with hay fever or other seasonal allergies has major limitations to deal with. Spring fever? I don’t think so. Early blooming trees, grasses, and pollen make life hard for those who suffer from allergies. “A training schedule that works can become a real challenge for athletes,” says Pouria Taheri, orthopedic specialist and trauma surgeon, sports physician and adidas Runners medical coach. The body resists any personal ambition. “Even in regular daily activities there is no end to the itchy nose, watery eyes, and sneezing. Breathing becomes harder and the general performance level drops; exercising makes it even worse.”  Here are 4 tips on how to work out despite seasonal allergies: 1. Don’t give upThe fun in sports quickly evaporates when allergies prevent you from lacing up your running shoes. Frustration and the exhausting symptoms often make you want to take a break. “It’s understandable, but that’s exactly what I try to avoid as the attending physician. I encourage people to deal with the annoying problem,” says Pouria Taheri. Fortunately there are several approaches to running with allergies. Most people can hardly believe the most important tip: don’t give up! “Often the reason for the complaints is a lack of fresh air and exercise,” explains the sports physician. You have to gradually give your immune system the chance to adapt.2. Strengthen your immune systemDid you know that regular exercise outdoors is almost as effective as allergen immunotherapy? Carefully building up resilience actually stabilizes the immune system. There are a lot of ways to strengthen your immune system, and many of them involve food. Take a look at what you’re eating and see if you can make some healthy changes. 3. Use first aid for acute problemsIn the alternative above, however, a subjective evaluation of your limits is decisive. You should have medical support such as an inhaler within reach so that your drive doesn’t get you into trouble. “Taking allergy medicine like an antihistamine before your workout is advisable to treat constant problems.” Antihistamines prevent the allergies from causing difficulty breathing or serious reactions like shortness of breath. Alternating your workouts between outdoors and indoors is a smart way to gradually strengthen your immune system and create a smooth transition to resilience.4. Allergen immunotherapyYou should seek medical treatment for ongoing afflictions or tough problems that recur over the years. “Many people try to address the problem with allergen immunotherapy, in which regular exposure to allergens teaches your immune system to adapt. However, this requires patience; the therapy usually takes one to two years.”Good to know:This treatment is not right for everyone. Possible interactions with other substances or medications can lead to adverse reactions. It should be noted that medical supervision is critical in this process for recreational athletes as well as competitive athletes with conditions such as reactive airway disease or asthma.TakeawayAt the end of the day, the annoying sneezing and the many little obstacles of seasonal allergies shouldn’t keep you from reaching your goals. The benefits of combining endurance and strength training are immeasurable and can improve your health long term, so that you don’t have to sacrifice quality of life in old age. Perseverance and smart decisions are essential to reach this higher goal. *** More