<h2>WHAT IS AN ICE BATH?</h2><p>Simply put, an ice bath is when you immerse yourself in a tub or bucket of cold, icy water, typically for two to ten minutes with water at a temperature between 50°F and 59°F. People often take an ice bath after their workouts as a form of post-exercise recovery. &nbsp;</p><h2>WHY DO ATHLETES TAKE ICE BATHS?</h2><p>While the prospect of cold-water immersion might seem daunting at first, there may be benefits of ice baths for athletes across multiple sports, including basketball, football, tennis, and swimming — and for several years now, the most elite names in those fields have vouched for taking an ice bath after workouts or an intense game to keep their competitive edge.</p><p>To get a detailed overview of the multiple benefits of ice baths, adidas reached out to two professionals: Juan Martinez, a performance manager at <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">Exos</a>, and retired soccer player Tamika Mkandawire. Both were very generous with their time, as well as with the clarity they provided to quell concerns newcomers might have on factors like the ice bath temperature, if you should take an ice bath before or after workouts, and how ice baths are different from cold plunges or cold showers.</p><h3>WHY ARE ICE BATHS GOOD FOR MUSCLE RECOVERY?</h3><p>Martinez emphasizes that ice baths can help numb post-workout pain and reduce both inflammation and muscle soreness; the constriction of blood vessels in cold water can mitigate muscle damage, helping you recover to perform better in a shorter timeframe through increased mitochondrial biogenesis.</p><p>Martinez also notes that the cold temperature may improve blood flow and circulation, as well as activate your immune system.</p><h3>CAN ICE BATHS IMPROVE YOUR MOOD?</h3><p>Ice cold baths may have a range of mental health benefits that have attracted fans and followers worldwide who are non-athletes as well. The chilly ice bath temperature “releases endorphins, which can improve mental health,” Martinez says, and may reduce stress, anxiety, and depression, improving focus and overall mood — helping practitioners build up cold tolerances over time.&nbsp;</p><h2>ICE BATH TIPS FOR BEGINNERS</h2><p>In Martinez’s opinion, ice baths are safe to take at home — so long as the general rules are safely followed. If you’re just starting out, you can wear a swimsuit or shorts and a T-shirt to help ease you into the process. Here are some tips Martinez has provided from his own personal experience to help start you off:</p><h3>1. WHEN SHOULD YOU TAKE AN ICE BATH?&nbsp;</h3><p>For starters, with regards to if it’s better to take an ice bath before or after a workout, Martinez believes that you can best utilize the benefits of ice baths by taking one as soon as you finish exercising — especially after intense exercise; taking your ice bath before working out can hinder your performance, since the cold water can make your muscles stiff.</p><h3>2. HOW COLD SHOULD AN ICE BATH BE?</h3><p>The ideal ice bath temperature is generally agreed to be between 50°F to 59°F — although Martinez notes that this temperature range can depend on your tolerance of the cold.</p><h3>3. HOW LONG SHOULD YOU STAY IN AN ICE BATH?</h3><p>“The amount of time you spend in an ice bath depends on how cold it is,” Martinez says. If you’re just starting out and going with the temperature suggested above, your bath should be no longer than two minutes, eventually working your way up to a maximum of ten minutes.</p><h3>4. HOW OFTEN SHOULD YOU TAKE AN ICE BATH?</h3><p>Martinez clarifies that this often depends on your athletic goals: While ice baths can be helpful when dealing with soreness, or for athletes to reduce the pain that often comes after an especially intense workout, “strength athletes should do it less often than endurance athletes,” he says, and that you should limit yourself to around one or two ice baths per week — no more than three; taking ice baths daily could be detrimental, as they can affect long-term strength and muscle growth in athletes.</p><h2>HOW A PRO ATHLETE TAKES AN ICE BATH</h2><p>As a retired professional soccer player in the UK and the USA, Tamika Mkandawire has nearly two decades of personal experience with ice baths. Starting early in his career, he’s relied on regular ice baths — especially after a game or a tough practice — as part of his workout and recovery routine. &nbsp;</p><p>“As an athlete, you want to recover faster to perform at your highest level,” said Mkandawire. Many pro athletes like him soak in icy water as part of their training schedule.&nbsp;<br><br>Like Martinez noted above, when it comes to the question of taking an ice bath before or after a workout, it's best to take ice baths right after you finish exercising, before your body cools down.</p><p>Mkandawire listed out his supplies for taking an ice bath for us, and they can get you started on the right foot if you’re interested in using a similar set up at home:</p><p><strong>A good spot:</strong> Anywhere that can accommodate a tub with ice can be a spot for an ice bath. You can take an icy soak immediately after a tough workout, while your muscles are still warm; Mkandawire likes to set up his ice bath in a spot where he can jump right in.</p><p><strong>Tub:</strong> A regular bathtub can be used for ice baths but it’s not the only option. Lots of athletes like Mkandawire use wading pools or large plastic tubs, especially for ice bathing outside right after a tough competition.</p><p><strong>Ice:</strong> To prepare your ice bath, start with a tub of very cold water and add ice to it right before you jump in. Mkandawire uses enough ice to fill a small cooler — about the equivalent of a ten-pound bag. &nbsp;</p><p><strong>Thermometer:</strong> To safely get maximum benefit from his ice bath, always check the temperature with a thermometer before jumping in. “It’s easy to assume that colder is better and that’s certainly not the case,” Mkandawire says. As noted above, experts suggest that between 50° and 59° Fahrenheit (10°–15° Celsius) is an ideal temperature range for most ice baths –– no need to go any colder.</p><p><strong>Timer: </strong>Use a watch, a timer, or a smartphone to time your soak. As a beginner to ice baths, Mkandawire would soak for a minute or two at a time. He’s gradually worked his way up to soak for five to seven minutes — but never for longer than ten minutes. &nbsp;</p><p><strong>Dry towels: </strong>For Mkandawire and many athletes like him, there’s no set dress code for taking an ice bath — lots of athletes will jump in with their shorts and t-shirts still on. The most important thing is to have some dry towels or a bathrobe nearby, so you can bundle up and get warm as soon as you step out of the ice tub.</p><figure class="media"><div data-oembed-url="https://www.youtube.com/watch?v=r_-xZlxDj0U"><div style="position: relative; padding-bottom: 100%; height: 0; padding-bottom: 56.2493%;"><iframe src="https://www.youtube.com/embed/r_-xZlxDj0U" style="position: absolute; width: 100%; height: 100%; top: 0; left: 0;" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe></div></div></figure><h3><br>DIVING IN</h3><p>Before a workout or a game, Mkandawire fills his tub with cold water ahead of time, so that he can add ice and jump in as soon as possible once he finishes his workout. When he’s ready to take the plunge, he pours the ice into the tub and lets the temperature stabilize. Once he’s used his thermometer to check the water temperature, all that’s left for him to do is dive in.</p><h3>POST-ICE BATH ROUTINES</h3><p>After a strenuous workout and an invigorating ice bath, it’s time to warm up again. Mkandawire usually takes a hot shower, wraps himself up in something dry and cozy, keeps his body moving gently to stimulate blood flow with stretching or walking.</p><p>It’s also important to stay hydrated following an ice bath, so he always makes sure to fill up his water bottle — ice optional. We’ve written an in-depth piece on <a class="gl-link" href="https://www.adidas.com/us/blog/624939-why-is-hydration-important">why hydration is important</a>, outlining how essential it is to your recovery.</p><p>There are also several more guides available to help guide you to post-workout recovery, including our <a class="gl-link" href="https://www.adidas.com/us/blog/492564-postworkout-recovery-7-tips-to-recover-quicker">seven important tips to recover quicker</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/955811-cool-down-stretches-for-after-a-workout">cool down stretches for after a workout</a>, and understanding <a class="gl-link" href="https://www.adidas.com/us/blog/932539-the-importance-of-rest-days">the importance of rest days</a>.</p><h2>ICE BATH ALTERNATIVES</h2><p>As with any form of water therapy, always make sure that the water is at a safe temperature that you can handle; setting it to be either too hot or too cold could damage your skin — and for anyone who’s totally new to the world of ice baths, Mkandawire’s advice is to start small and go slow: “If you’re a complete beginner, I’d probably start with a cold shower to be honest!”</p><p>“When you’re in the shower just turn the water all the way to cold — it’s quite bracing. When you feel you’re ready to immerse yourself in cold water, run a cold bath, see if you can sit in that for a few minutes.” From there, Mkandawire suggests, many athletes can gradually acclimate themselves to a longer, colder soak. Martinez agrees that the effects of a cold shower are “similar but not as great, since it can’t get as cold and your full body does not get submerged.”</p><p>Another alternative to consider is taking a cold plunge. Though the term is often used interchangeably with an ice bath, Martinez points out some key differences: “An ice bath is ice plus cold water. It’s cheap, it can be done at home in a tub, and you have less control over the temperature.</p><p>“A cold plunge involves a temperature-controlled tub, so it’s more expensive — since it needs pumps, filters, and a more precise temperature. The water should be between 50°F and 70°F and should last between ten and fifteen minutes, with more time spent in the water if you set it to be warmer.”&nbsp;</p><p>Martinez also suggests contrast bath therapy, which involves alternating between hot and cold water in two different tubs to create a pumping effect on blood vessels: “With a cold-to-hot contrast, we want to work at a ratio of one-to-one for a total of fifteen minutes.</p><p>“The cold temperature will be the same as the cold plunge, between 50°F and 70°F, with the warm water being between 100°F and 115°F. For example, you would spend thirty seconds in cold water and then thirty seconds in hot water, or one minute in each, until you reach fifteen minutes.”</p><h2>Frequently Asked Questions About Ice Baths</h2><h3>Are ice baths good for you?</h3><p>When utilized safely and correctly, taking an ice bath after an intense workout may offer several benefits that aid muscle recovery, like reducing inflammation, numbing pain, improving blood circulation, and releasing endorphins that can improve your mental health.</p><h3>Are ice baths dangerous?</h3><p>Finally, Martinez points out some safety considerations to be aware of: “Ice baths can be detrimental to recovery after strength training, because they interfere with natural protein and cellular responses. They can also be dangerous at extremely low temperatures for long periods of time, and submerging your face is not recommended due to the risk of drowning.</p><p>“Research also shows that ice baths can limit the body’s ability to adapt to strength stimuli, as it takes away the stimulus they are physiologically responding to. With this in mind, hydrotherapy is not something to be used every day but something to be kept for when needed.”&nbsp;</p>

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WHAT IS AN ICE BATH? Simply put, an ice bath is when you immerse yourself in a tub or bucket of cold, icy water, typically for two to ten minutes with water at a temperature between 50°F and 59°F. People often take an ice bath after their workouts as a form of post-exercise recovery. WHY DO ATHLETES TAKE ICE BATHS? While the prospect of cold-water immersion might seem daunting at first, there may be benefits of ice baths for athletes across multiple sports, including basketball, football, tennis, and swimming — and for several years now, the most elite names in those fields have vouched for taking an ice bath after workouts or an intense game to keep their competitive edge. To get a detailed overview of the multiple benefits of ice baths, adidas reached out to two professionals: Juan Martinez, a performance manager at Exos, and retired soccer player Tamika Mkandawire. Both were very generous with their time, as well as with the clarity they provided to quell concerns newcomers might have on factors like the ice bath temperature, if you should take an ice bath before or after workouts, and how ice baths are different from cold plunges or cold showers. WHY ARE ICE BATHS GOOD FOR MUSCLE RECOVERY? Martinez emphasizes that ice baths can help numb post-workout pain and reduce both inflammation and muscle soreness; the constriction of blood vessels in cold water can mitigate muscle damage, helping you recover to perform better in a shorter timeframe through increased mitochondrial biogenesis. Martinez also notes that the cold temperature may improve blood flow and circulation, as well as activate your immune system. CAN ICE BATHS IMPROVE YOUR MOOD? Ice cold baths may have a range of mental health benefits that have attracted fans and followers worldwide who are non-athletes as well. The chilly ice bath temperature “releases endorphins, which can improve mental health,” Martinez says, and may reduce stress, anxiety, and depression, improving focus and overall mood — helping practitioners build up cold tolerances over time. ICE BATH TIPS FOR BEGINNERS In Martinez’s opinion, ice baths are safe to take at home — so long as the general rules are safely followed. If you’re just starting out, you can wear a swimsuit or shorts and a T-shirt to help ease you into the process. Here are some tips Martinez has provided from his own personal experience to help start you off: 1. WHEN SHOULD YOU TAKE AN ICE BATH? For starters, with regards to if it’s better to take an ice bath before or after a workout, Martinez believes that you can best utilize the benefits of ice baths by taking one as soon as you finish exercising — especially after intense exercise; taking your ice bath before working out can hinder your performance, since the cold water can make your muscles stiff. 2. HOW COLD SHOULD AN ICE BATH BE? The ideal ice bath temperature is generally agreed to be between 50°F to 59°F — although Martinez notes that this temperature range can depend on your tolerance of the cold. 3. HOW LONG SHOULD YOU STAY IN AN ICE BATH? “The amount of time you spend in an ice bath depends on how cold it is,” Martinez says. If you’re just starting out and going with the temperature suggested above, your bath should be no longer than two minutes, eventually working your way up to a maximum of ten minutes. 4. HOW OFTEN SHOULD YOU TAKE AN ICE BATH? Martinez clarifies that this often depends on your athletic goals: While ice baths can be helpful when dealing with soreness, or for athletes to reduce the pain that often comes after an especially intense workout, “strength athletes should do it less often than endurance athletes,” he says, and that you should limit yourself to around one or two ice baths per week — no more than three; taking ice baths daily could be detrimental, as they can affect long-term strength and muscle growth in athletes. HOW A PRO ATHLETE TAKES AN ICE BATH As a retired professional soccer player in the UK and the USA, Tamika Mkandawire has nearly two decades of personal experience with ice baths. Starting early in his career, he’s relied on regular ice baths — especially after a game or a tough practice — as part of his workout and recovery routine. “As an athlete, you want to recover faster to perform at your highest level,” said Mkandawire. Many pro athletes like him soak in icy water as part of their training schedule. Like Martinez noted above, when it comes to the question of taking an ice bath before or after a workout, it's best to take ice baths right after you finish exercising, before your body cools down. Mkandawire listed out his supplies for taking an ice bath for us, and they can get you started on the right foot if you’re interested in using a similar set up at home: A good spot: Anywhere that can accommodate a tub with ice can be a spot for an ice bath. You can take an icy soak immediately after a tough workout, while your muscles are still warm; Mkandawire likes to set up his ice bath in a spot where he can jump right in. Tub: A regular bathtub can be used for ice baths but it’s not the only option. Lots of athletes like Mkandawire use wading pools or large plastic tubs, especially for ice bathing outside right after a tough competition. Ice: To prepare your ice bath, start with a tub of very cold water and add ice to it right before you jump in. Mkandawire uses enough ice to fill a small cooler — about the equivalent of a ten-pound bag. Thermometer: To safely get maximum benefit from his ice bath, always check the temperature with a thermometer before jumping in. “It’s easy to assume that colder is better and that’s certainly not the case,” Mkandawire says. As noted above, experts suggest that between 50° and 59° Fahrenheit (10°–15° Celsius) is an ideal temperature range for most ice baths –– no need to go any colder. Timer: Use a watch, a timer, or a smartphone to time your soak. As a beginner to ice baths, Mkandawire would soak for a minute or two at a time. He’s gradually worked his way up to soak for five to seven minutes — but never for longer than ten minutes. Dry towels: For Mkandawire and many athletes like him, there’s no set dress code for taking an ice bath — lots of athletes will jump in with their shorts and t-shirts still on. The most important thing is to have some dry towels or a bathrobe nearby, so you can bundle up and get warm as soon as you step out of the ice tub. DIVING IN Before a workout or a game, Mkandawire fills his tub with cold water ahead of time, so that he can add ice and jump in as soon as possible once he finishes his workout. When he’s ready to take the plunge, he pours the ice into the tub and lets the temperature stabilize. Once he’s used his thermometer to check the water temperature, all that’s left for him to do is dive in. POST-ICE BATH ROUTINES After a strenuous workout and an invigorating ice bath, it’s time to warm up again. Mkandawire usually takes a hot shower, wraps himself up in something dry and cozy, keeps his body moving gently to stimulate blood flow with stretching or walking. It’s also important to stay hydrated following an ice bath, so he always makes sure to fill up his water bottle — ice optional. We’ve written an in-depth piece on why hydration is important, outlining how essential it is to your recovery. There are also several more guides available to help guide you to post-workout recovery, including our seven important tips to recover quicker, cool down stretches for after a workout, and understanding the importance of rest days. ICE BATH ALTERNATIVES As with any form of water therapy, always make sure that the water is at a safe temperature that you can handle; setting it to be either too hot or too cold could damage your skin — and for anyone who’s totally new to the world of ice baths, Mkandawire’s advice is to start small and go slow: “If you’re a complete beginner, I’d probably start with a cold shower to be honest!” “When you’re in the shower just turn the water all the way to cold — it’s quite bracing. When you feel you’re ready to immerse yourself in cold water, run a cold bath, see if you can sit in that for a few minutes.” From there, Mkandawire suggests, many athletes can gradually acclimate themselves to a longer, colder soak. Martinez agrees that the effects of a cold shower are “similar but not as great, since it can’t get as cold and your full body does not get submerged.” Another alternative to consider is taking a cold plunge. Though the term is often used interchangeably with an ice bath, Martinez points out some key differences: “An ice bath is ice plus cold water. It’s cheap, it can be done at home in a tub, and you have less control over the temperature. “A cold plunge involves a temperature-controlled tub, so it’s more expensive — since it needs pumps, filters, and a more precise temperature. The water should be between 50°F and 70°F and should last between ten and fifteen minutes, with more time spent in the water if you set it to be warmer.” Martinez also suggests contrast bath therapy, which involves alternating between hot and cold water in two different tubs to create a pumping effect on blood vessels: “With a cold-to-hot contrast, we want to work at a ratio of one-to-one for a total of fifteen minutes. “The cold temperature will be the same as the cold plunge, between 50°F and 70°F, with the warm water being between 100°F and 115°F. For example, you would spend thirty seconds in cold water and then thirty seconds in hot water, or one minute in each, until you reach fifteen minutes.” Frequently Asked Questions About Ice Baths Are ice baths good for you? When utilized safely and correctly, taking an ice bath after an intense workout may offer several benefits that aid muscle recovery, like reducing inflammation, numbing pain, improving blood circulation, and releasing endorphins that can improve your mental health. Are ice baths dangerous? Finally, Martinez points out some safety considerations to be aware of: “Ice baths can be detrimental to recovery after strength training, because they interfere with natural protein and cellular responses. They can also be dangerous at extremely low temperatures for long periods of time, and submerging your face is not recommended due to the risk of drowning. “Research also shows that ice baths can limit the body’s ability to adapt to strength stimuli, as it takes away the stimulus they are physiologically responding to. With this in mind, hydrotherapy is not something to be used every day but something to be kept for when needed.”

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Why Do Athletes Take Ice Baths?

What are ice baths, and why do elite athletes take them? Learn about all the benefits of ice baths, including muscle recovery and mental health benefits. 

Benefits of Ice Baths: 4 Tips for Post Workout Recovery

<p>How do you style a shoe that has started trends around the globe, time and time again? Worn by athletes, celebrities, and millions of trendy individuals around the world, the momentum and influence of the Samba does everything but quit. Take fashion cues from a professional stylist that make this established 3-Stripes classic the focus of every outfit.</p><p>Learn how to style the adidas Samba with our style guide that breaks down a week of looks. All centered around the Samba and all ready for you to make your own, each look comes to life with a signature adidas Samba style that is sure to make you stand out. We spoke with professional stylist <a class="gl-link" href="https://www.shanistorey.com/">Shani Storey</a> about crafting outfits that turn heads every day of the week, with the adidas Samba at the center of every look.</p><figure class="image"><img style="aspect-ratio:1300/1211;" src="https://brand.assets.adidas.com/image/upload/v1746471695/edi_ss25_howtostylesamba_blogimage_01_ac17b826dc.jpg" width="1300" height="1211"></figure><h2><br>CUBICLE CHIC</h2><p>Clock in and go off in this elevated look that turns the office hallway into a runway. The <a class="gl-link" href="https://www.adidas.com/us/adibreak-pants/JD0853.html">adidas track pants</a> keep things comfy and casual during your 9 to 5, while the classy button-up shirt makes sure that you’re always on HR’s good side. The punchy red Samba sneakers add lively color and personality to this outfit, accentuated with a matching purse that brings it all together. Skip the long lunch in this look — you’re going to want to be seen around the office in this outfit that deserves Employee of the Month.</p><h3>Notes from the Stylist:</h3><p>“You can dress the track pants up or down, but I wanted the Samba to stand out. Not everybody wants to be super buttoned up, but obviously you want to look presentable. My favorite part was putting together something fun and comfortable, especially when coming into the office on a Monday.” — Shani Storey</p><figure class="image"><img style="aspect-ratio:1300/1211;" src="https://brand.assets.adidas.com/image/upload/v1746471777/edi_ss25_howtostylesamba_blogimage_02_3a16591998.jpg" width="1300" height="1211"></figure><h2><br>THE MILD OUTDOORS</h2><p>Embrace the elements in this versatile outfit that is meant for much more than the indoors. Prioritizing comfort without skimping on style, this look goes from picnic to patio without missing a beat. From the bold <a class="gl-link" href="https://www.adidas.com/us/adibreak-shorts/IU2518.html">Adibreak Shorts</a> to the cool blue track jacket, this look is ready for whatever the day holds. The adidas beanie keeps things nice and cozy, while the long tongue Samba sneakers and <a class="gl-link" href="https://www.adidas.com/us/patent-trefoil-crossbody-bag/JJ7425.html">matching bag</a> put a stylish spin on everyday essentials. So keep the vibes high as you turn heads outside. Your good taste simply can’t be contained by four walls.</p><h3>Notes from the Stylist:</h3><p>“I wanted to create something that you could look cute and stylish in, but also that you could relax in while on a picnic. The silhouette of the shiny black Samba has such a premium look, especially with the long, flat tongue. I love how they worked with the beanie too, being all black and tying everything together.” — Shani Storey</p><figure class="image"><img style="aspect-ratio:1300/1451;" src="https://brand.assets.adidas.com/image/upload/v1746471810/edi_ss25_howtostylesamba_blogimage_03_65a0dcad09.jpg" width="1300" height="1451"></figure><h2><br>AROUND TOWN</h2><p>Get excited for every upcoming errand in this versatile fit that deserves to be seen. From farmers market visits to vet appointments, this stylish look blends in while also standing out. Starting with a clean and simple-yet-straightforward cropped <a class="gl-link" href="https://www.adidas.com/us/striped-towel-button-up-tee/JC5334.html">adidas button-up</a>, this look gives you options that are virtually limitless. The bottoms of this 'fit are twofold: classic <a class="gl-link" href="https://www.adidas.com/us/adicolor-classic-firebird-loose-track-pants/JC8245.html">adidas trackpants</a>, paired with an <a class="gl-link" href="https://www.adidas.com/us/adilenium-season-3-balloon-skirt/JX9208.html">adidas bubble skirt</a> for additional style points. The ensemble is brought together by an elegant pair of purple Samba sneakers, giving you comfort where you need it and attention when you deserve it.</p><h3>Notes from the Stylist:</h3><p>“I wanted to have fun with the Samba since the outfit is all black and white — give it that pop of color that just goes with everything. The skirt is super cute and super sleek. I loved layering it over the pants, it really makes for a great silhouette.” — Shani Storey</p><figure class="image"><img style="aspect-ratio:1300/1211;" src="https://brand.assets.adidas.com/image/upload/v1746471863/edi_ss25_howtostylesamba_blogimage_04_d5be3025ad.jpg" width="1300" height="1211"></figure><h2><br>JUST PULLED UP</h2><p>Post-work and pre-weekend, Thursday nights are where it’s at for those who want to squeeze a little more enjoyment out of their weekly two-day break. Perfect for a Friday &nbsp;happy hour or simply a weekday evening night out with friends, this outfit is as versatile as the Samba itself. The stylish <a class="gl-link" href="https://www.adidas.com/us/adilenium-season-3-zip-washed-denim-pants/JX9210.html">adidas denim</a> makes an impact with its instantly recognizable silhouette, while the classic <a class="gl-link" href="https://www.adidas.com/us/adicolor-3-stripes-raglan-slim-tee/JD0835.html">Adicolor</a> tee keeps things classy and cute. Paired with a leather jacket that adds warmth and edge to this cool look while the jeans rest on top of the eye-catching Samba, you’ll be welcoming the compliments in style while you preemptively wave goodbye to the work week.</p><h3>Notes from the Stylist:</h3><p>“This was a fun one, especially with the velvet green Samba. I wanted this look to stand out and feel different than all the others. The Samba is so versatile, and I wanted to make this look unique. The look is a moment — it’s an outfit you could wear to work with the denim and t-shirt, but also easily turns into a nighttime look with the leather jacket.” — Shani Storey</p><figure class="image"><img style="aspect-ratio:1300/1451;" src="https://brand.assets.adidas.com/image/upload/v1746471900/edi_ss25_howtostylesamba_blogimage_05_1e6c0f1dee.jpg" width="1300" height="1451"></figure><h2><br>CLUB SAMBA</h2><p>Low lights meet high vibes in this club-ready look that prioritizes style. Blow off steam as the week comes to a close in this ensemble that’s sure to be the most whispered about outfit of the weekend. From the leather jacket and cropped black tee to the tights layered underneath <a class="gl-link" href="https://www.adidas.com/us/firebird-shorts/IU2425.html">adidas shorts</a>, every detail of this look is as cool as it is considered. The leather purse pairs perfectly with the jacket and the cheetah print Samba, customized with pearls and charms that immediately plus up this already iconic outfit.</p><h3>Notes from the Stylist:</h3><p>“I was thinking, ‘how do we turn a sporty look into a more clubby look?’ The tights with the shorts played off the micro short trend that’s going on right now, and the jacket really ties the whole look together, but the main piece for me was the shoes. I just gravitated towards that particular style of Samba. The pony hair cheetah print was super fun and wild, so why not take them a step further and customize them with jewels?” — Shani Storey</p><h2>A Classic You Can Count On</h2><p>It’s not hard to see how the Samba can fit into virtually any scenario. Whether you’re checking items off your to-do list at work or letting loose with friends, Samba has you covered. If you’re struggling to put together a look that you’re excited about, try making an adidas Samba outfit that revolves around the sneaker. One way to do this is by matching the colors of your clothing with the colors of the shoe. You can also build an outfit persona based off of the shoe. With the rich history of Samba tied in to street culture, you’ll find inspiration all around you, every time you leave the house. &nbsp;</p><p>With this styling guide, you’ll have all the inspiration you need to make the Samba a mainstay in your rotation. For more like this, check out <a class="gl-link" href="https://www.adidas.com/us/blog/936800-how-to-style-adidas-gazelle-sneakers">How to Style Gazelle</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/how-to-clean-shoes">How to Clean Shoes</a>, or catch up on some <a class="gl-link" href="https://www.adidas.com/us/blog/1060276-we-gave-the-world-a-samba-a-legendary-shoe-with-a-rich-history">Samba History</a>. While the Samba is iconic in the world of style and fashion, it’s important that you are always wearing them in the size that is right for you. To learn more about Samba sizing, check out our <a class="gl-link" href="https://www.adidas.com/us/blog/982564-the-adidas-samba-size-guide">Samba Size Guide</a>.&nbsp;</p>

SHOP SAMBA_/samba

SHOP SAMBA

samba

Shop Samba

How do you style a shoe that has started trends around the globe, time and time again? Worn by athletes, celebrities, and millions of trendy individuals around the world, the momentum and influence of the Samba does everything but quit. Take fashion cues from a professional stylist that make this established 3-Stripes classic the focus of every outfit. Learn how to style the adidas Samba with our style guide that breaks down a week of looks. All centered around the Samba and all ready for you to make your own, each look comes to life with a signature adidas Samba style that is sure to make you stand out. We spoke with professional stylist Shani Storey about crafting outfits that turn heads every day of the week, with the adidas Samba at the center of every look. CUBICLE CHIC Clock in and go off in this elevated look that turns the office hallway into a runway. The adidas track pants keep things comfy and casual during your 9 to 5, while the classy button-up shirt makes sure that you’re always on HR’s good side. The punchy red Samba sneakers add lively color and personality to this outfit, accentuated with a matching purse that brings it all together. Skip the long lunch in this look — you’re going to want to be seen around the office in this outfit that deserves Employee of the Month. Notes from the Stylist: “You can dress the track pants up or down, but I wanted the Samba to stand out. Not everybody wants to be super buttoned up, but obviously you want to look presentable. My favorite part was putting together something fun and comfortable, especially when coming into the office on a Monday.” — Shani Storey THE MILD OUTDOORS Embrace the elements in this versatile outfit that is meant for much more than the indoors. Prioritizing comfort without skimping on style, this look goes from picnic to patio without missing a beat. From the bold Adibreak Shorts to the cool blue track jacket, this look is ready for whatever the day holds. The adidas beanie keeps things nice and cozy, while the long tongue Samba sneakers and matching bag put a stylish spin on everyday essentials. So keep the vibes high as you turn heads outside. Your good taste simply can’t be contained by four walls. Notes from the Stylist: “I wanted to create something that you could look cute and stylish in, but also that you could relax in while on a picnic. The silhouette of the shiny black Samba has such a premium look, especially with the long, flat tongue. I love how they worked with the beanie too, being all black and tying everything together.” — Shani Storey AROUND TOWN Get excited for every upcoming errand in this versatile fit that deserves to be seen. From farmers market visits to vet appointments, this stylish look blends in while also standing out. Starting with a clean and simple-yet-straightforward cropped adidas button-up, this look gives you options that are virtually limitless. The bottoms of this 'fit are twofold: classic adidas trackpants, paired with an adidas bubble skirt for additional style points. The ensemble is brought together by an elegant pair of purple Samba sneakers, giving you comfort where you need it and attention when you deserve it. Notes from the Stylist: “I wanted to have fun with the Samba since the outfit is all black and white — give it that pop of color that just goes with everything. The skirt is super cute and super sleek. I loved layering it over the pants, it really makes for a great silhouette.” — Shani Storey JUST PULLED UP Post-work and pre-weekend, Thursday nights are where it’s at for those who want to squeeze a little more enjoyment out of their weekly two-day break. Perfect for a Friday happy hour or simply a weekday evening night out with friends, this outfit is as versatile as the Samba itself. The stylish adidas denim makes an impact with its instantly recognizable silhouette, while the classic Adicolor tee keeps things classy and cute. Paired with a leather jacket that adds warmth and edge to this cool look while the jeans rest on top of the eye-catching Samba, you’ll be welcoming the compliments in style while you preemptively wave goodbye to the work week. Notes from the Stylist: “This was a fun one, especially with the velvet green Samba. I wanted this look to stand out and feel different than all the others. The Samba is so versatile, and I wanted to make this look unique. The look is a moment — it’s an outfit you could wear to work with the denim and t-shirt, but also easily turns into a nighttime look with the leather jacket.” — Shani Storey CLUB SAMBA Low lights meet high vibes in this club-ready look that prioritizes style. Blow off steam as the week comes to a close in this ensemble that’s sure to be the most whispered about outfit of the weekend. From the leather jacket and cropped black tee to the tights layered underneath adidas shorts, every detail of this look is as cool as it is considered. The leather purse pairs perfectly with the jacket and the cheetah print Samba, customized with pearls and charms that immediately plus up this already iconic outfit. Notes from the Stylist: “I was thinking, ‘how do we turn a sporty look into a more clubby look?’ The tights with the shorts played off the micro short trend that’s going on right now, and the jacket really ties the whole look together, but the main piece for me was the shoes. I just gravitated towards that particular style of Samba. The pony hair cheetah print was super fun and wild, so why not take them a step further and customize them with jewels?” — Shani Storey A Classic You Can Count On It’s not hard to see how the Samba can fit into virtually any scenario. Whether you’re checking items off your to-do list at work or letting loose with friends, Samba has you covered. If you’re struggling to put together a look that you’re excited about, try making an adidas Samba outfit that revolves around the sneaker. One way to do this is by matching the colors of your clothing with the colors of the shoe. You can also build an outfit persona based off of the shoe. With the rich history of Samba tied in to street culture, you’ll find inspiration all around you, every time you leave the house. With this styling guide, you’ll have all the inspiration you need to make the Samba a mainstay in your rotation. For more like this, check out How to Style Gazelle, How to Clean Shoes, or catch up on some Samba History. While the Samba is iconic in the world of style and fashion, it’s important that you are always wearing them in the size that is right for you. To learn more about Samba sizing, check out our Samba Size Guide.

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The image depicts several individuals, both male and female, standing in a dark, industrial-looking setting, with a dog in the foreground. The individuals are wearing a variety of casual and athletic clothing, including shorts, t-shirts, and jackets.

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A young woman with glasses and a braided hairstyle stands in an elevator, wearing a beige jacket, blue and white striped pants, and red shoes.

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Two young women standing in a dimly lit hallway, one wearing a red crop top and light-colored pants, the other in a beige coat and striped pants, both with confident poses.

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A person wearing a beige jacket, blue and white striped pants, and red shoes stands in a dimly lit hallway with metal panels on the walls.

HOW TO STYLE THE ADIDAS SAMBA: 5 OUTFITS AND IDEAS

Learn how to wear the effortlessly iconic adidas Samba with suggestions from our local professional stylist that make any and every outfit stand out in style. 

<h2>WHY YOUR GOLF BAG ARRANGEMENT MATTERS</h2><p>Efficiency is key to any sport, and golf is no exception; in addition to longstanding rules about etiquette on the golf course — like adhering to dress codes, caring for the field and respecting the wildlife — it’s crucial to keep up the pace of your game, and knowing how to organize golf bags can play a big part in that.</p><p>Dialing in your golf bag arrangement will not only save you time when making decisions about which club to use next, it will also protect your clubs from damage and prevent them from rubbing against each other — as well as give you immediate access to golf bag essentials by dedicating a specific space to them. &nbsp;</p><p>This piece will explore how to organize a 14-divider golf bag, including arrangements for bags with 4, 5, or 6 pockets, to ensure you can focus on your game without any distractions.</p><h2>HOW TO ARRANGE GOLF CLUBS IN YOUR BAG</h2><p>To begin with, we’ll take a look at how to organize a 14-divider golf bag; these allow for the best separation and protection for your golf clubs, as well as enough room for all your golf bag essentials. We’ll also briefly touch on how to arrange golf clubs in bags with only 4, 5, or 6 pockets.</p><h3>ARRANGING 14-WAY GOLF BAGS</h3><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1745963672/edi_ss25_golfbag_body_image_01_1_20fb455c4e.png" width="1300" height="1300"></figure><ol><li>Woods are your most delicate clubs and should be kept in the top pockets. Your putter can also be kept up top if it has a head cover. If not, it can be kept at the bottom by the wedges. Nevertheless, you should use head covers and have a rain hood for your bag whenever necessary.&nbsp;</li><li>Long irons and hybrids can be placed below them, in order from longest to shortest — 4, 5, and 6. &nbsp;</li><li>Your mid-irons follow them in the golf bag arrangement — 7, 8, and 9. You can also put your pitching wedge in this row if your putter is kept in the bottom.</li><li>Finally, wedges can be kept at the bottom of your bag, in order from longest to shortest, as well as your putter if it isn’t kept up top.</li></ol><h3>ARRANGING 4, 5, OR 6-WAY GOLF BAGS</h3><ol><li>Drivers, woods, and hybrids up top, along with your putter.&nbsp;</li><li>Your long irons on the left, and the mid irons next to them.&nbsp;</li><li>Then, at the bottom, your remaining numbered irons and wedges.</li></ol><p>Knowing how to arrange golf bags with five or six pockets follows a similar layout, with your driver and woods in the upper two or three pockets and irons and wedges at the bottom, along with your putter.</p><h2>ORGANIZING GOLF BAG ESSENTIALS</h2><p>Easy access to golf bag essentials is also important; it’s tempting to simply stuff a ton of accessories into one pocket, but that could lead to all kinds of organizational problems — and there are better methods when it comes to how to organize golf bag pockets.</p><ol><li>To begin with, make sure to separate your tees from everything else; this will prevent them from poking into your golf gloves, and will save you from getting poked if you’re reaching for them while they’re grouped with other important items.&nbsp;</li><li>Golf balls should also have their own pocket, and this is usually found near the bottom. Nine or ten balls should be enough, and make sure to clean this pocket out every so often.&nbsp;</li><li>Side pockets allow enough room for apparel, which will come in handy when packing a jacket for colder months.&nbsp;</li><li>If your bag has an insulated pocket, stash your snacks there. If it doesn’t have a water bottle holder, you can try and fit it too — so long as the lid is screwed on tightly. &nbsp;</li><li>Many bags also have a waterproof pocket for valuables that aren’t golf essentials, like your phone, wallet, keys, etc. — but you can put your rangefinder here too, if you have one.&nbsp;</li></ol><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1745881832/edi_ss25_golfbag_body_image_02_d568b43153.gif" width="1300" height="1300"></figure><h2><br>STAY ON PAR: TIPS TO ACE YOUR GOLF GAME&nbsp;</h2><p>If you’re an aspiring golfer who’s just starting out and learning how to organize golf bag pockets, it’s also important to brush up on some of the formalities of the game before you hit the links.</p><p>For starters, check out our <a class="gl-link" href="https://www.adidas.com/us/blog/golf-etiquette-rules-on-the-green">guide on golf etiquette for the rules on the green</a>; although the culture of golf is becoming more inclusive, it’s still a game of tradition, and learning about aspects of the game like conduct and dress codes will help start you off on the right foot. It also follows to learn some <a class="gl-link" href="https://www.adidas.com/us/blog/golf-pace-of-play-tips">golf pace of play tips</a>, as you are sharing the course with other golfers want to make sure you do your part to keep the game flowing smoothly.</p><p>Finally, we have an extensive guide on <a class="gl-link" href="https://www.adidas.com/us/blog/667683-what-to-wear-golfing-tips-and-recommendations">what to wear golfing tips and recommendations</a>, so that you’re dressed for success with looks that express your personal style. Knowing how to organize golf bags is just the beginning; by taking time to read up on the rules and decorum of golf, you’ll be set up for success.&nbsp;</p>

SHOP MEN'S GOLF_/men-golf

SHOP MEN'S GOLF

SHOP WOMEN'S GOLF_/women-golf

SHOP WOMEN'S GOLF

men golf

women golf

WHY YOUR GOLF BAG ARRANGEMENT MATTERS Efficiency is key to any sport, and golf is no exception; in addition to longstanding rules about etiquette on the golf course — like adhering to dress codes, caring for the field and respecting the wildlife — it’s crucial to keep up the pace of your game, and knowing how to organize golf bags can play a big part in that. Dialing in your golf bag arrangement will not only save you time when making decisions about which club to use next, it will also protect your clubs from damage and prevent them from rubbing against each other — as well as give you immediate access to golf bag essentials by dedicating a specific space to them. This piece will explore how to organize a 14-divider golf bag, including arrangements for bags with 4, 5, or 6 pockets, to ensure you can focus on your game without any distractions. HOW TO ARRANGE GOLF CLUBS IN YOUR BAG To begin with, we’ll take a look at how to organize a 14-divider golf bag; these allow for the best separation and protection for your golf clubs, as well as enough room for all your golf bag essentials. We’ll also briefly touch on how to arrange golf clubs in bags with only 4, 5, or 6 pockets. ARRANGING 14-WAY GOLF BAGS Woods are your most delicate clubs and should be kept in the top pockets. Your putter can also be kept up top if it has a head cover. If not, it can be kept at the bottom by the wedges. Nevertheless, you should use head covers and have a rain hood for your bag whenever necessary. Long irons and hybrids can be placed below them, in order from longest to shortest — 4, 5, and 6. Your mid-irons follow them in the golf bag arrangement — 7, 8, and 9. You can also put your pitching wedge in this row if your putter is kept in the bottom. Finally, wedges can be kept at the bottom of your bag, in order from longest to shortest, as well as your putter if it isn’t kept up top. ARRANGING 4, 5, OR 6-WAY GOLF BAGS Drivers, woods, and hybrids up top, along with your putter. Your long irons on the left, and the mid irons next to them. Then, at the bottom, your remaining numbered irons and wedges. Knowing how to arrange golf bags with five or six pockets follows a similar layout, with your driver and woods in the upper two or three pockets and irons and wedges at the bottom, along with your putter. ORGANIZING GOLF BAG ESSENTIALS Easy access to golf bag essentials is also important; it’s tempting to simply stuff a ton of accessories into one pocket, but that could lead to all kinds of organizational problems — and there are better methods when it comes to how to organize golf bag pockets. To begin with, make sure to separate your tees from everything else; this will prevent them from poking into your golf gloves, and will save you from getting poked if you’re reaching for them while they’re grouped with other important items. Golf balls should also have their own pocket, and this is usually found near the bottom. Nine or ten balls should be enough, and make sure to clean this pocket out every so often. Side pockets allow enough room for apparel, which will come in handy when packing a jacket for colder months. If your bag has an insulated pocket, stash your snacks there. If it doesn’t have a water bottle holder, you can try and fit it too — so long as the lid is screwed on tightly. Many bags also have a waterproof pocket for valuables that aren’t golf essentials, like your phone, wallet, keys, etc. — but you can put your rangefinder here too, if you have one. STAY ON PAR: TIPS TO ACE YOUR GOLF GAME If you’re an aspiring golfer who’s just starting out and learning how to organize golf bag pockets, it’s also important to brush up on some of the formalities of the game before you hit the links. For starters, check out our guide on golf etiquette for the rules on the green; although the culture of golf is becoming more inclusive, it’s still a game of tradition, and learning about aspects of the game like conduct and dress codes will help start you off on the right foot. It also follows to learn some golf pace of play tips, as you are sharing the course with other golfers want to make sure you do your part to keep the game flowing smoothly. Finally, we have an extensive guide on what to wear golfing tips and recommendations, so that you’re dressed for success with looks that express your personal style. Knowing how to organize golf bags is just the beginning; by taking time to read up on the rules and decorum of golf, you’ll be set up for success.

edi-ss25-golfbag-bnr-d

A person in athletic clothing is playing golf on a grassy field surrounded by mountains and trees in the background.

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A black bear wearing a blue shirt and holding a golf club stands on a grassy field with mountains and clouds in the background.

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A black dog wearing a blue shirt and sneakers is playing golf on a grassy field with mountains and trees in the background.

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A black dog in a blue shirt and sneakers is playing golf on a grassy field with mountains and trees in the background.

How to Organize Your Golf Bag: Arrangement and Essentials

An organized golf bag can help you make quick decisions when it counts. Read our guide on golf bag arrangements and golf bag essentials before your next game. 

<p>Wanting to get into rock climbing but don’t know where to start? It can seem daunting to know what’s best for you and which equipment you need. Don’t stress — we did the research for you and compiled everything you need to know about rock climbing for beginners including:</p><ul><li>Types of rock climbing &nbsp;</li><li>What to wear rock climbing</li><li>Rock climbing equipment</li><li>How to start rock climbing</li></ul><p>Get ready to chalk up your hands and grab your rope, because your rock climbing adventure starts here.</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1745944911/edi_ss25_rock_climbing_gear_blog_image_01_c86c652846.jpg" width="1300" height="900"></figure><h2><br>Different Types of Rock Climbing</h2><p>There are several different types of rock climbing out there, and it’s important to know which one(s) is right for you as you begin your climbing journey. This is a general overview of the most popular types of climbing and if you’re just starting out, you may want to check out our article on <a class="gl-link" href="https://www.adidas.com/us/blog/680933-what-type-of-climbing-is-best-for-beginners">what type of climbing is best for beginners</a> for a good introduction point. &nbsp;</p><h3>Bouldering</h3><p>Bouldering is one of the most common types of rock climbing and is great for people just starting out. It requires the least amount of equipment to get started and can be adjusted to fit your current skill level. Usually, bouldering will only take you up around fifteen feet and will have crash pads (padded pads to reduce impact) on the ground for safety. Bouldering can be done indoors or outdoors and can be done with just some climbing shoes, chalk, and a crash pad.</p><h3>Top-Rope</h3><p>If you want something with a little more height than bouldering, try top-rope climbing. Top-rope allows you to reach higher peaks with the addition of a rope for safety. Climbers with a good understanding of fundamentals and strength do top-rope climbing by ascending a wall or cliff face while a rope is attached to an anchor at the top of the climbing path. Top-rope also includes the help of a belayer, a person on the ground taking up the slack from the rope. If a climber were to lose their grip, the belayer would minimize their fall height due to the rope being tight.</p><h3>Advanced Climbing</h3><p>If you feel like you’ve gotten a good grip on the more basic forms of climbing, you might be inclined to try out more advanced methods.</p><p><strong>Sport Lead Climbing</strong></p><p>One of the most popular forms of advanced climbing is sport lead climbing, a more competitive experience utilizing pre-placed bolts on more difficult indoor or outdoor cliff faces. Created to be more physically demanding, sport lead climbing often attracts more experienced climbers because of the difficulty and the atmosphere it provides. Sport lead climbing requires a variety of gear and skills so it’s wise to come with some experience. &nbsp;</p><p><strong>Traditional (Trad) Lead Climbing</strong></p><p>Finally, if you want to tackle a stripped-down version of climbing, why not try the original? Traditional (trad) climbing was the main method of climbing prior to the introduction of more specialized versions decades ago. Trad climbing is both physically and mentally demanding, as climbers must place their own protection — while also maintaining their grip. It is almost exclusively done outside, where protection can be freely inserted into cliff faces. &nbsp;Trad climbing can be very dangerous, and one wrong move could lead to serious injury. It is important to know your ability and have proper education on techniques and equipment before taking on the challenge. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1745944950/edi_ss25_rock_climbing_gear_blog_image_02_989cd3f4a4.jpg" width="1300" height="900"></figure><h2><br>What To Wear Rock Climbing</h2><p>When thinking about what to wear when rock climbing, think about what’s most important during the activity. Climbers require something that allows freedom of movement while climbing, as well as something durable and comfortable for their adventures.</p><h3>Tops for Rock Climbing &nbsp;</h3><p>Whether it’s hot or cold, climbers need a good top to wear when ascending to new heights. Some might say you can get away with a regular shirt, but we suggest something more specialized. <a class="gl-link" href="https://www.adidas.com/us/outdoor-t_shirts">Outdoor shirts</a> are often made of breathable and lightweight materials that can keep up with you in even the most strenuous of climbs. Stretchy and well-fitting, outdoor tops can be a perfect main or base layer when you start your climb. &nbsp;</p><h3>Bottoms for Rock Climbing</h3><p>Like the tops, climbers need a good pair of pants or shorts with them on a climb, especially because climbing uses so much leg movement and power. We suggest a pair of <a class="gl-link" href="https://www.adidas.com/us/outdoor-pants">outdoor pants</a>, tights or a hybrid of shorts and tights (for extra coverage) with a comfortable, flexible waistband that ensures your movements aren’t restricted in any way. Movement is key, and protective coverage is an added bonus especially when climbing up rougher terrain.</p><h3>Outer layers for Rock Climbing &nbsp;</h3><p>Rock climbing, especially out in nature, can leave you exposed to the elements. You never want to get caught unprepared when it comes to what to wear when rock climbing, for comfort and safety's sake. Sometimes, a good <a class="gl-link" href="https://www.adidas.com/us/outdoor-jackets">outdoor jacket</a> makes all the difference. When dealing with cold or wet weather, here are some things to keep in mind: &nbsp;</p><ul><li><strong>Warmth:</strong> It might get chilly on a climb — especially during breaks when your body cools down. Ensure you’ve got a sweatshirt, insulated fleece, or down jacket (depending on how cold it is) to put on while you’re enjoying the view.</li><li><strong>Precipitation:</strong> Not only can wet conditions cause you to get soaked, but it can also interfere with your climb and the climbing path itself. In addition to being careful and cautious of your footholds and hand placements, we suggest wearing a waterproof jacket (like something from our RAIN.RDY line) or shell to keep you dry and focused on your climb. &nbsp;</li></ul><h3>Shoes</h3><p>When climbing, immense pressure and weight are put on your feet, so you need a <a class="gl-link" href="https://www.adidas.com/us/climbing">pair of climbing shoes</a> that you can depend on. When it comes to materials, we suggest something durable and lightweight that can move as you do. &nbsp;Because climbing shoes are the first point of contact between your body weight and the cliff face, most climbers prefer a snug, form-fitting shoe that hugs your foot. Another thing to look for when choosing a pair of climbing shoes is your sole. You want a grippy rubber sole when climbing for flexibility as well as stability. Climbing shoes are the most important performance gear in a climber’s equipment arsenal, so make sure you find ones that are right for you. If you want a more in-depth guide, check out our article on <a class="gl-link" href="https://www.adidas.com/us/blog/594937-how-to-choose-rock-climbing-shoes">how to find the right climbing shoe fit</a> before you start climbing.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1745944984/edi_ss25_rock_climbing_gear_blog_image_03_738cc658c7.jpg" width="1300" height="900"></figure><h2><br>Rock Climbing Equipment for Beginners</h2><p>To rock climb efficiently, properly, and most importantly safely, you need the right rock climbing equipment. &nbsp;As a beginner it can be hard to keep track of all the terminology and everything you may need, so keep reading for a list to get you ready for your next adventure. &nbsp;</p><h3>Harness</h3><p>A harness is pretty much every climber's tool belt and the most basic piece of rock climbing equipment. It not only supports you as you ascend but also holds other essential items like your rope system, chalk bag, and more. One of the best investments in rock climbing equipment for beginners is a good harness. If you’re just starting out, we suggest getting a harness with multiple features, something that you feel comfortable in, and a harness that is durable enough to withstand all the different types of climbing you get into. &nbsp;</p><h3>Chalk and Chalk Bag</h3><p>No matter how experienced you are with climbing, you’re going to need chalk. As you climb, your body will start to warm up and seat. Your hands will produce sweat, causing your fingers and palms to slip when you attempt to get a better grip on your ledges. Chalk wicks this moisture from your hands, making it a climber's essential item and best friend. Chalk can come in powder, liquid or stick form, so look into which medium is right for you before you start climbing. &nbsp;</p><h3>Belay Device and Locking Carabiner</h3><p>The point of all rock climbing equipment is to keep you safe, and this next item is no exception. &nbsp;As you reach new heights with different styles of climbing, you’re going to need a belay device. Safety is paramount, and a belay device will control the rope while belaying (securing) a climbing climber to an anchor point. In addition to a partner on the ground controlling the belay, the main purpose of it is to stop the rope in the event of a fall and to steadily lower a climbing partner after they’re done climbing. &nbsp;</p><h3>Helmet</h3><p>Again, safety is the biggest priority when rock climbing. As far as rock climbing equipment for beginners goes, a helmet is a must. For outdoors, it is essential to protect yourself with a helmet made for climbing. These are specially crafted to protect climbers from overhanging or falling rocks. &nbsp;</p><h3>Rope</h3><p>As you progress in your climbing journey, you’ll eventually need a rope. Buy a climbing rope you can use outdoors as well as indoors (if the gym doesn’t provide one). There are two main variations of rope you can get: dynamic rope (elasticated to absorb the energy of a fall) and static (with minimal elasticity for rescues, rappelling and generally reducing bounce where necessary).</p><h3>Crash pad</h3><p>If you’re looking to go bouldering outdoors, you’ll want to bring along a crash pad. Crash pads are made of a strong canvas with foam inside, built for absorbing shock. If you’re new to climbing, falling is inevitable. When starting out with bouldering, crash pads are essential to prevent injury and encourage beginner climbers to keep trying. &nbsp;</p><h2>How to Start Rock Climbing</h2><p>Rock climbing is a journey, and all journeys have to start somewhere. You’ve taken the first step by doing the research and reading this article, so here’s a few tips on how to continue your journey into the rewarding world of climbing. &nbsp;</p><h3>Join A Gym</h3><p>Climbing gyms can be a great place to practice and hone your skills, especially as a beginner. If you’re looking for an answer to the question of how to start rock climbing, this is your answer. Climbing gyms can be found all over, and are often great places to receive instruction, learn and get comfortable with your equipment, and network with other climbers. Being in a safe and controlled environment like a climbing gym can give you the confidence you need to get the basics down and continue climbing. &nbsp;</p><h3>Take A Class</h3><p>As stated above, instruction is a huge key in furthering your climbing abilities. It may seem daunting to try and learn all by yourself, but the good news is that you don’t have to. Most climbing gyms have instructors ready to help you learn the ins and outs of the various equipment, climbing techniques, and more. &nbsp;</p><h3>Meet Other Climbers</h3><p>Climbing is a sport that has a beautiful community of people behind it, all sharing the love for climbing with one another. The two things that all these people around the world have in common are their love for the sport, and that they were once beginners just like you. When starting out in your journey, connect with other climbers to learn more about what you can improve on and to have a support system. &nbsp;</p><h3>Practice</h3><p>You’ve heard it before: there’s no substitute for practice (if you want strength tips to get ready for your future climbs, read our article featuring <a class="gl-link" href="https://www.adidas.com/us/blog/725576-rock-climbing-workouts-on-and-off-the-wall">climbing workouts you can use to train</a>). In the world of rock climbing, this rings true louder than ever. Rock climbing is difficult. It pushes your body and mind into places and heights it has never gone before. There will be times when you fall and fail. The only way to get better is to practice, to get back up and go at the wall again and again. Don’t be discouraged — you have more power and potential than you realize.</p><p>Wanting more tips on how to get started climbing? Explore our article featuring more <a class="gl-link" href="https://www.adidas.com/us/blog/680620-10-climbing-tips-for-beginners">beginner-friendly ways to get into climbing</a> you can have the confidence you need before you get on the wall.&nbsp;</p><h2>Time to Ascend to New Heights</h2><p>Anyone can begin a journey into the world of climbing; and rock climbing for beginners is all about the right equipment and mindset. As you gear up and prepare to take on the different types of climbing, remember everything that goes into a successful climber. Dependable gear, the right clothing, and hours of practice, preparation and safety knowledge are all necessary to ensure success. If you fall, try again and always remember that everyone who is a pro was once a beginner.&nbsp;</p>

SHOP adidas CLIMBING_/us/climbing

SHOP adidas CLIMBING

SHOP MEN'S TRAINING_/men-training

SHOP MEN'S TRAINING

SHOP WOMEN'S TRAINING_/women-training

SHOP WOMEN'S TRAINING

climbing

adidas Climbing Clothes & Shoes

Wanting to get into rock climbing but don’t know where to start? It can seem daunting to know what’s best for you and which equipment you need. Don’t stress — we did the research for you and compiled everything you need to know about rock climbing for beginners including: Types of rock climbing What to wear rock climbing Rock climbing equipment How to start rock climbing Get ready to chalk up your hands and grab your rope, because your rock climbing adventure starts here. Different Types of Rock Climbing There are several different types of rock climbing out there, and it’s important to know which one(s) is right for you as you begin your climbing journey. This is a general overview of the most popular types of climbing and if you’re just starting out, you may want to check out our article on what type of climbing is best for beginners for a good introduction point. Bouldering Bouldering is one of the most common types of rock climbing and is great for people just starting out. It requires the least amount of equipment to get started and can be adjusted to fit your current skill level. Usually, bouldering will only take you up around fifteen feet and will have crash pads (padded pads to reduce impact) on the ground for safety. Bouldering can be done indoors or outdoors and can be done with just some climbing shoes, chalk, and a crash pad. Top-Rope If you want something with a little more height than bouldering, try top-rope climbing. Top-rope allows you to reach higher peaks with the addition of a rope for safety. Climbers with a good understanding of fundamentals and strength do top-rope climbing by ascending a wall or cliff face while a rope is attached to an anchor at the top of the climbing path. Top-rope also includes the help of a belayer, a person on the ground taking up the slack from the rope. If a climber were to lose their grip, the belayer would minimize their fall height due to the rope being tight. Advanced Climbing If you feel like you’ve gotten a good grip on the more basic forms of climbing, you might be inclined to try out more advanced methods. Sport Lead Climbing One of the most popular forms of advanced climbing is sport lead climbing, a more competitive experience utilizing pre-placed bolts on more difficult indoor or outdoor cliff faces. Created to be more physically demanding, sport lead climbing often attracts more experienced climbers because of the difficulty and the atmosphere it provides. Sport lead climbing requires a variety of gear and skills so it’s wise to come with some experience. Traditional (Trad) Lead Climbing Finally, if you want to tackle a stripped-down version of climbing, why not try the original? Traditional (trad) climbing was the main method of climbing prior to the introduction of more specialized versions decades ago. Trad climbing is both physically and mentally demanding, as climbers must place their own protection — while also maintaining their grip. It is almost exclusively done outside, where protection can be freely inserted into cliff faces. Trad climbing can be very dangerous, and one wrong move could lead to serious injury. It is important to know your ability and have proper education on techniques and equipment before taking on the challenge. What To Wear Rock Climbing When thinking about what to wear when rock climbing, think about what’s most important during the activity. Climbers require something that allows freedom of movement while climbing, as well as something durable and comfortable for their adventures. Tops for Rock Climbing Whether it’s hot or cold, climbers need a good top to wear when ascending to new heights. Some might say you can get away with a regular shirt, but we suggest something more specialized. Outdoor shirts are often made of breathable and lightweight materials that can keep up with you in even the most strenuous of climbs. Stretchy and well-fitting, outdoor tops can be a perfect main or base layer when you start your climb. Bottoms for Rock Climbing Like the tops, climbers need a good pair of pants or shorts with them on a climb, especially because climbing uses so much leg movement and power. We suggest a pair of outdoor pants, tights or a hybrid of shorts and tights (for extra coverage) with a comfortable, flexible waistband that ensures your movements aren’t restricted in any way. Movement is key, and protective coverage is an added bonus especially when climbing up rougher terrain. Outer layers for Rock Climbing Rock climbing, especially out in nature, can leave you exposed to the elements. You never want to get caught unprepared when it comes to what to wear when rock climbing, for comfort and safety's sake. Sometimes, a good outdoor jacket makes all the difference. When dealing with cold or wet weather, here are some things to keep in mind: Warmth: It might get chilly on a climb — especially during breaks when your body cools down. Ensure you’ve got a sweatshirt, insulated fleece, or down jacket (depending on how cold it is) to put on while you’re enjoying the view. Precipitation: Not only can wet conditions cause you to get soaked, but it can also interfere with your climb and the climbing path itself. In addition to being careful and cautious of your footholds and hand placements, we suggest wearing a waterproof jacket (like something from our RAIN.RDY line) or shell to keep you dry and focused on your climb. Shoes When climbing, immense pressure and weight are put on your feet, so you need a pair of climbing shoes that you can depend on. When it comes to materials, we suggest something durable and lightweight that can move as you do. Because climbing shoes are the first point of contact between your body weight and the cliff face, most climbers prefer a snug, form-fitting shoe that hugs your foot. Another thing to look for when choosing a pair of climbing shoes is your sole. You want a grippy rubber sole when climbing for flexibility as well as stability. Climbing shoes are the most important performance gear in a climber’s equipment arsenal, so make sure you find ones that are right for you. If you want a more in-depth guide, check out our article on how to find the right climbing shoe fit before you start climbing. Rock Climbing Equipment for Beginners To rock climb efficiently, properly, and most importantly safely, you need the right rock climbing equipment. As a beginner it can be hard to keep track of all the terminology and everything you may need, so keep reading for a list to get you ready for your next adventure. Harness A harness is pretty much every climber's tool belt and the most basic piece of rock climbing equipment. It not only supports you as you ascend but also holds other essential items like your rope system, chalk bag, and more. One of the best investments in rock climbing equipment for beginners is a good harness. If you’re just starting out, we suggest getting a harness with multiple features, something that you feel comfortable in, and a harness that is durable enough to withstand all the different types of climbing you get into. Chalk and Chalk Bag No matter how experienced you are with climbing, you’re going to need chalk. As you climb, your body will start to warm up and seat. Your hands will produce sweat, causing your fingers and palms to slip when you attempt to get a better grip on your ledges. Chalk wicks this moisture from your hands, making it a climber's essential item and best friend. Chalk can come in powder, liquid or stick form, so look into which medium is right for you before you start climbing. Belay Device and Locking Carabiner The point of all rock climbing equipment is to keep you safe, and this next item is no exception. As you reach new heights with different styles of climbing, you’re going to need a belay device. Safety is paramount, and a belay device will control the rope while belaying (securing) a climbing climber to an anchor point. In addition to a partner on the ground controlling the belay, the main purpose of it is to stop the rope in the event of a fall and to steadily lower a climbing partner after they’re done climbing. Helmet Again, safety is the biggest priority when rock climbing. As far as rock climbing equipment for beginners goes, a helmet is a must. For outdoors, it is essential to protect yourself with a helmet made for climbing. These are specially crafted to protect climbers from overhanging or falling rocks. Rope As you progress in your climbing journey, you’ll eventually need a rope. Buy a climbing rope you can use outdoors as well as indoors (if the gym doesn’t provide one). There are two main variations of rope you can get: dynamic rope (elasticated to absorb the energy of a fall) and static (with minimal elasticity for rescues, rappelling and generally reducing bounce where necessary). Crash pad If you’re looking to go bouldering outdoors, you’ll want to bring along a crash pad. Crash pads are made of a strong canvas with foam inside, built for absorbing shock. If you’re new to climbing, falling is inevitable. When starting out with bouldering, crash pads are essential to prevent injury and encourage beginner climbers to keep trying. How to Start Rock Climbing Rock climbing is a journey, and all journeys have to start somewhere. You’ve taken the first step by doing the research and reading this article, so here’s a few tips on how to continue your journey into the rewarding world of climbing. Join A Gym Climbing gyms can be a great place to practice and hone your skills, especially as a beginner. If you’re looking for an answer to the question of how to start rock climbing, this is your answer. Climbing gyms can be found all over, and are often great places to receive instruction, learn and get comfortable with your equipment, and network with other climbers. Being in a safe and controlled environment like a climbing gym can give you the confidence you need to get the basics down and continue climbing. Take A Class As stated above, instruction is a huge key in furthering your climbing abilities. It may seem daunting to try and learn all by yourself, but the good news is that you don’t have to. Most climbing gyms have instructors ready to help you learn the ins and outs of the various equipment, climbing techniques, and more. Meet Other Climbers Climbing is a sport that has a beautiful community of people behind it, all sharing the love for climbing with one another. The two things that all these people around the world have in common are their love for the sport, and that they were once beginners just like you. When starting out in your journey, connect with other climbers to learn more about what you can improve on and to have a support system. Practice You’ve heard it before: there’s no substitute for practice (if you want strength tips to get ready for your future climbs, read our article featuring climbing workouts you can use to train). In the world of rock climbing, this rings true louder than ever. Rock climbing is difficult. It pushes your body and mind into places and heights it has never gone before. There will be times when you fall and fail. The only way to get better is to practice, to get back up and go at the wall again and again. Don’t be discouraged — you have more power and potential than you realize. Wanting more tips on how to get started climbing? Explore our article featuring more beginner-friendly ways to get into climbing you can have the confidence you need before you get on the wall. Time to Ascend to New Heights Anyone can begin a journey into the world of climbing; and rock climbing for beginners is all about the right equipment and mindset. As you gear up and prepare to take on the different types of climbing, remember everything that goes into a successful climber. Dependable gear, the right clothing, and hours of practice, preparation and safety knowledge are all necessary to ensure success. If you fall, try again and always remember that everyone who is a pro was once a beginner.

edi-ss25-rock-climbing-gear-bnr-d

A person in a red and white striped shirt is standing on a rocky, mountainous terrain surrounded by large boulders and vegetation.

edi-ss25-rock-climbing-gear-bnr-m

A person in a red and white striped shirt is climbing up a rocky cliff face, with a stream and pebbles visible in the foreground.

edi-ss25-rock-climbing-gear-bnr

edi-ss25-rock-climbing-gear-bnr-t

A woman in a red and white striped shirt is climbing up a rocky cliff face, with a vast landscape of mountains and valleys visible in the background.

edi-ss25-rock-climbing-gear-thumbnail

A person in a red and white striped shirt is climbing up a rocky cliff face, with a vast, arid landscape visible in the background.

Rock Climbing for Beginners: Essential Gear & Getting Started

Want to know how to start rock climbing? Learn everything you need to know about the sport, from rock climbing equipment to the types of rock climbing.

<h2>WHAT IS A REST DAY?</h2><p>A rest day is a day (or even two) per week where you are actively recovering from all the hard work that you have been putting in while chasing your fitness goals. They are a “day off” of a normal training routine, and are much more relaxing due to an emphasis on recovery. For those who are committed to (or are just beginning) a fitness journey, rest days can be just as important as days of intense physical activity. &nbsp;</p><p>If you’re struggling to complete a workout — whether physically or mentally — odds are that you may need a rest day. <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">EXOS Performance Manager Juan Martinez</a> explains that rest days don’t have to be just sitting on the couch — it can be whatever feels best to you. “It’s like an active recovery day — it's a chance to be productive without fully burning out,” said Martinez.</p><h3>Benefits of rest days include:</h3><ul><li>Recovery time for your muscles and body: Exercise is the process of breaking things down and building them back up — if you’re not giving your muscles time to recover, it’s going to be a lot harder to become stronger.</li><li>A mental break: Too much of a good thing applies to fitness too. Sometimes you need to diversify your activities to keep things fresh. Rest days allow you to explore different workouts and encourage you to learn more about the path that you are on.</li><li>Sleep quality: A tired body needs rest, and that’s exactly what will happen when you hit the hay on your rest day. By giving your body the time it needs to recover, you’ll approach your next workout with renewed focus and energy.</li><li>Counteracting muscle fatigue: Struggling to complete a set on your fourth consecutive workout this week? A rest day may be in order. Give your muscles the opportunity to recover by taking time away from your regular workout schedule to feel the difference.</li></ul><p>During your rest day, it’s important to listen to your body. What do you need? More sleep? More hydration? Maybe you need a gentle yoga or stretching session to work on mobility and prevent injury. To make the most of your rest day, consider putting your time and energy into a different aspect of your training. <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">EXOS Performance Trainer Thomas Richardson</a> states, “If you’re not doing anything on a rest day, you’re not getting the blood flow necessary to aid in recovery. Movement helps you recover from those hard workout days.”</p><p>During your rest day, you can prepare fulfilling meals for the week, research alternative training circuits, or jot down a routine that you’re looking forward to tackling. You can even take things a step further by visiting a spa or sauna for a complete rest day experience. Hot springs, anyone? &nbsp;</p><h2>SIGNS IT’S TIME TO TAKE A REST DAY</h2><p>Listening to your body is key to determining when you should take a rest day. Martinez explains, “You have to check in with yourself and say, ‘yeah, I feel really bad today. Maybe today's not the day I really push.’” If you are having trouble completing your workouts, have consistent muscle or joint pain, soreness, or are even noticeably irritable or having mood swings, it is probably time to take the day off. Richardson elaborates, “Mentally, if you're dreading doing what you normally do, do something different. Or instead of a 45-minute workout, just do 15 minutes. Check it off the list and move on to the next day.”</p><p>Additionally, having cravings for junk food or overeating or having trouble sleeping may be your body’s way of telling you to take a break. Finally (and probably most difficult to hear), if you feel like you are plateauing in your fitness, it may mean it’s time to take a rest day. While this may seem counterintuitive, your body needs time to rest and recover from all of the hard work that you are putting yourself through on those days where you are really showing up in the gym. Rest days are just as important as workout days, so do everything that you can to ensure that you’re making the most of your time.</p><h2>WHY WORKOUT ON A REST DAY?</h2><p>Right when we thought rest days gave us the green light to chill, in slides the humble “rest day workout”. Turns out, as much as total R&amp;R and binging the latest show can do for our soul, incorporating a routine of movement throughout each day will treat it even better. &nbsp;</p><p>Just like we chalk up indulging in an afternoon cookie (or three) as “balance” to our morning run, active rest days even out the scales for a holistic healthy lifestyle. Rest days sprinkled between sweat-drenched workouts are important, but as Martinez puts it, we can reframe rest days in our mind as “active recovery days” in order to approach it in a way that still encourages forward momentum and progress. &nbsp;</p><p>“A rest day is still productive. Making the right decisions during that rest day like doing some active recovery, being mindful of how you are fueling your body, and your sleep cycle are critical,” says Martinez. Richardson adds, “If you’re not doing anything at all during your rest day, you’re not getting the blood flow that you need to recover. A little bit of walking or a light workout can help with recovery in a big way.” Of course, this comes with a caveat; if you’re injured, you may need complete rest and recovery, so consult your physician if this is a concern.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/capi/enUS/Images/low-impact-workouts-body-image-1_221-842077.gif" alt="Low-Impact-Workouts-Body-Image-1" width="1300" height="1000" title="Low-Impact-Workouts-Body-Image-1" xmlns="http://www.w3.org/1999/xhtml"></figure><h2><br>NASAL BREATHING: THE KEY TO KEEPING IT LOW-INTENSITY</h2><p>On active recovery days, low-impact activities are the target. Higher impact workouts like running, plyometrics or team sports increase your heart rate and induce stress on your joints and muscles, which is beneficial during a workout, but the opposite of what we’re trying to achieve on a rest day. During recovery workouts, Martinez advises focusing on your nasal breathing. “If you’re doing a recovery day run with a buddy, you want to be able to hold a conversation. That’s a great indicator that you’re at the proper pace. If you’re just coming off of a marathon and are doing field sprints the next day, that’s just delaying your recovery,” says Martinez. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/capi/enUS/Images/low-impact-workouts-body-image-2_221-842074.jpg" alt="Low-Impact-Workouts-Body-Image-2" width="1300" height="1000" title="Low-Impact-Workouts-Body-Image-2" xmlns="http://www.w3.org/1999/xhtml"></figure><h2><br>LOW-IMPACT WORKOUTS FOR YOUR REST DAY</h2><h3>Walking</h3><p>Make it a lunchtime walk, a walking date to catch up with a friend, walking during a meeting, or walking the dog. The possibilities are endless, and it’s one of the easiest low-impact workouts you can do. With walking, you can amp up the intensity by walking uphill or at a faster pace, but the great thing is that it remains low impact, and you’ll be able to maintain nasal breathing while increasing your blood flow.</p><h3>Cycling</h3><p>Cycling, or other low-impact machines like the elliptical or rowing, are also great ways to get in an active rest workout. These machines take the load off your body so you can move for recovery without inducing the stress of a more intense workout. That said, these machines can be used for a full workout, so remember to keep the speed in a range that you can breathe through your nose.</p><h3>Swimming</h3><p>With the water supporting your weight, swimming is extremely low impact. “If you have access to a pool, it could be the perfect recovery workout,” says Richardson. Swimming is great for mobility work with all the different strokes you can do, or even standing in the pool practicing simple plyometric moves is good too.</p><h3>Your Workout: Lite</h3><p>Just like warming up can be a rehearsal of the moves ahead of your workout, your rest day workouts can be similar. “If you’re a marathon runner and your legs are dead after hard run the day prior, maybe go on a slow recovery run” says Richardson. “If your body is really feeling it, it’s fine to take a rest day with some active recovery that is related to your main activity.” Rest day workouts don’t always have to be the opposite to your normal workout, but what should be opposite is the intensity or the impact so that you’re able to maintain nasal breathing.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/capi/enUS/Images/low-impact-workouts-body-image-3_221-842072.jpg" alt="Low-Impact-Workouts-Body-Image-3" width="1300" height="1000" title="Low-Impact-Workouts-Body-Image-3" xmlns="http://www.w3.org/1999/xhtml"></figure><h3><br>Stretching</h3><p>All too often, stretching gets skipped for the sake of time, but we all need more of this. Whether it’s standing up from your desk periodically to stretch out those hip flexors, or breathing through a restorative yoga flow filled with long, juicy pose holds, your body will thank you when you devote even a couple of minutes to some muscular TLC.</p><h3>Foam Rolling</h3><p>Ah yes, the other recovery activity people love to push aside. Especially if you’re sore from yesterday’s workout, foam rolling will release your fascia, and when paired with the movement of a low-impact workout, you’ll feel more limber after it’s done.</p><h2>MAKING THE MOST OF YOUR REST DAYS</h2><p>While it can be tempting to spend the day parked on the couch during your rest day, the time off is really an opportunity to rest and recover in an active way. Keep yourself feeling loose and grounded with a yoga flow or tai chi session. Keep things low impact by walking, going on a bike ride, hiking, or swimming. Whatever light activity you choose, prioritize movement that’s fun and feels good, ultimately leading to a healthy, well-rounded lifestyle. Martinez elaborates, “It’s like building a campfire. If you let it die down, and you need to cook something, you’re going to need to build it back up. If you stay steady with your movement, you can keep burning a little bit hotter, a little longer, and a little more evenly before letting it die.” By increasing blood flow to parts of your body that need recovery, you’ll recover faster and more efficiently, letting you get back to your routine feeling refreshed and ready to put in work.</p><h2>FINDING YOUR FLOW</h2><p>No matter where you are in your fitness journey, your best days in the gym will feel even better when you’re properly using rest days and recovery workouts. Rest days aren’t as structured as workout days — which can be great for your mind, as well as your motivation. Need a little inspo to get going at your own pace? Check out our articles about <a class="gl-link" href="https://www.adidas.com/us/blog/different-yoga-styles-and-their-benefits">yoga styles and benefits</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/654005-how-to-use-a-foam-roller-10-moves-for-maximum-recovery">how to use a foam roller</a>, and <a class="gl-link" href="https://www.adidas.com/us/blog/492564-postworkout-recovery-7-tips-to-recover-quicker">post workout recovery tips</a>.&nbsp;</p>

SHOP WOMEN'S TRAINING GEAR_/us/women-training

SHOP WOMEN'S TRAINING GEAR

SHOP MEN'S TRAINING GEAR_/us/men-training

SHOP MEN'S TRAINING GEAR

WHAT IS A REST DAY? A rest day is a day (or even two) per week where you are actively recovering from all the hard work that you have been putting in while chasing your fitness goals. They are a “day off” of a normal training routine, and are much more relaxing due to an emphasis on recovery. For those who are committed to (or are just beginning) a fitness journey, rest days can be just as important as days of intense physical activity. If you’re struggling to complete a workout — whether physically or mentally — odds are that you may need a rest day. EXOS Performance Manager Juan Martinez explains that rest days don’t have to be just sitting on the couch — it can be whatever feels best to you. “It’s like an active recovery day — it's a chance to be productive without fully burning out,” said Martinez. Benefits of rest days include: Recovery time for your muscles and body: Exercise is the process of breaking things down and building them back up — if you’re not giving your muscles time to recover, it’s going to be a lot harder to become stronger. A mental break: Too much of a good thing applies to fitness too. Sometimes you need to diversify your activities to keep things fresh. Rest days allow you to explore different workouts and encourage you to learn more about the path that you are on. Sleep quality: A tired body needs rest, and that’s exactly what will happen when you hit the hay on your rest day. By giving your body the time it needs to recover, you’ll approach your next workout with renewed focus and energy. Counteracting muscle fatigue: Struggling to complete a set on your fourth consecutive workout this week? A rest day may be in order. Give your muscles the opportunity to recover by taking time away from your regular workout schedule to feel the difference. During your rest day, it’s important to listen to your body. What do you need? More sleep? More hydration? Maybe you need a gentle yoga or stretching session to work on mobility and prevent injury. To make the most of your rest day, consider putting your time and energy into a different aspect of your training. EXOS Performance Trainer Thomas Richardson states, “If you’re not doing anything on a rest day, you’re not getting the blood flow necessary to aid in recovery. Movement helps you recover from those hard workout days.” During your rest day, you can prepare fulfilling meals for the week, research alternative training circuits, or jot down a routine that you’re looking forward to tackling. You can even take things a step further by visiting a spa or sauna for a complete rest day experience. Hot springs, anyone? SIGNS IT’S TIME TO TAKE A REST DAY Listening to your body is key to determining when you should take a rest day. Martinez explains, “You have to check in with yourself and say, ‘yeah, I feel really bad today. Maybe today's not the day I really push.’” If you are having trouble completing your workouts, have consistent muscle or joint pain, soreness, or are even noticeably irritable or having mood swings, it is probably time to take the day off. Richardson elaborates, “Mentally, if you're dreading doing what you normally do, do something different. Or instead of a 45-minute workout, just do 15 minutes. Check it off the list and move on to the next day.” Additionally, having cravings for junk food or overeating or having trouble sleeping may be your body’s way of telling you to take a break. Finally (and probably most difficult to hear), if you feel like you are plateauing in your fitness, it may mean it’s time to take a rest day. While this may seem counterintuitive, your body needs time to rest and recover from all of the hard work that you are putting yourself through on those days where you are really showing up in the gym. Rest days are just as important as workout days, so do everything that you can to ensure that you’re making the most of your time. WHY WORKOUT ON A REST DAY? Right when we thought rest days gave us the green light to chill, in slides the humble “rest day workout”. Turns out, as much as total R&R and binging the latest show can do for our soul, incorporating a routine of movement throughout each day will treat it even better. Just like we chalk up indulging in an afternoon cookie (or three) as “balance” to our morning run, active rest days even out the scales for a holistic healthy lifestyle. Rest days sprinkled between sweat-drenched workouts are important, but as Martinez puts it, we can reframe rest days in our mind as “active recovery days” in order to approach it in a way that still encourages forward momentum and progress. “A rest day is still productive. Making the right decisions during that rest day like doing some active recovery, being mindful of how you are fueling your body, and your sleep cycle are critical,” says Martinez. Richardson adds, “If you’re not doing anything at all during your rest day, you’re not getting the blood flow that you need to recover. A little bit of walking or a light workout can help with recovery in a big way.” Of course, this comes with a caveat; if you’re injured, you may need complete rest and recovery, so consult your physician if this is a concern. NASAL BREATHING: THE KEY TO KEEPING IT LOW-INTENSITY On active recovery days, low-impact activities are the target. Higher impact workouts like running, plyometrics or team sports increase your heart rate and induce stress on your joints and muscles, which is beneficial during a workout, but the opposite of what we’re trying to achieve on a rest day. During recovery workouts, Martinez advises focusing on your nasal breathing. “If you’re doing a recovery day run with a buddy, you want to be able to hold a conversation. That’s a great indicator that you’re at the proper pace. If you’re just coming off of a marathon and are doing field sprints the next day, that’s just delaying your recovery,” says Martinez. LOW-IMPACT WORKOUTS FOR YOUR REST DAY Walking Make it a lunchtime walk, a walking date to catch up with a friend, walking during a meeting, or walking the dog. The possibilities are endless, and it’s one of the easiest low-impact workouts you can do. With walking, you can amp up the intensity by walking uphill or at a faster pace, but the great thing is that it remains low impact, and you’ll be able to maintain nasal breathing while increasing your blood flow. Cycling Cycling, or other low-impact machines like the elliptical or rowing, are also great ways to get in an active rest workout. These machines take the load off your body so you can move for recovery without inducing the stress of a more intense workout. That said, these machines can be used for a full workout, so remember to keep the speed in a range that you can breathe through your nose. Swimming With the water supporting your weight, swimming is extremely low impact. “If you have access to a pool, it could be the perfect recovery workout,” says Richardson. Swimming is great for mobility work with all the different strokes you can do, or even standing in the pool practicing simple plyometric moves is good too. Your Workout: Lite Just like warming up can be a rehearsal of the moves ahead of your workout, your rest day workouts can be similar. “If you’re a marathon runner and your legs are dead after hard run the day prior, maybe go on a slow recovery run” says Richardson. “If your body is really feeling it, it’s fine to take a rest day with some active recovery that is related to your main activity.” Rest day workouts don’t always have to be the opposite to your normal workout, but what should be opposite is the intensity or the impact so that you’re able to maintain nasal breathing. Stretching All too often, stretching gets skipped for the sake of time, but we all need more of this. Whether it’s standing up from your desk periodically to stretch out those hip flexors, or breathing through a restorative yoga flow filled with long, juicy pose holds, your body will thank you when you devote even a couple of minutes to some muscular TLC. Foam Rolling Ah yes, the other recovery activity people love to push aside. Especially if you’re sore from yesterday’s workout, foam rolling will release your fascia, and when paired with the movement of a low-impact workout, you’ll feel more limber after it’s done. MAKING THE MOST OF YOUR REST DAYS While it can be tempting to spend the day parked on the couch during your rest day, the time off is really an opportunity to rest and recover in an active way. Keep yourself feeling loose and grounded with a yoga flow or tai chi session. Keep things low impact by walking, going on a bike ride, hiking, or swimming. Whatever light activity you choose, prioritize movement that’s fun and feels good, ultimately leading to a healthy, well-rounded lifestyle. Martinez elaborates, “It’s like building a campfire. If you let it die down, and you need to cook something, you’re going to need to build it back up. If you stay steady with your movement, you can keep burning a little bit hotter, a little longer, and a little more evenly before letting it die.” By increasing blood flow to parts of your body that need recovery, you’ll recover faster and more efficiently, letting you get back to your routine feeling refreshed and ready to put in work. FINDING YOUR FLOW No matter where you are in your fitness journey, your best days in the gym will feel even better when you’re properly using rest days and recovery workouts. Rest days aren’t as structured as workout days — which can be great for your mind, as well as your motivation. Need a little inspo to get going at your own pace? Check out our articles about yoga styles and benefits, how to use a foam roller, and post workout recovery tips.

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TAKING REST DAYS: BENEFITS, TIPS, AND ACTIVE RECOVERY EXERCISES

Move towards your goals with the help of active recovery exercises. Learn how a rest day workout helps your body recover in preparation for your next workout. 

<p>Stretching is an important part of a workout routine...or is it? With so many misunderstandings out there regarding stretching, is it really worth your time? Stretching does have many benefits, including improved blood circulation, less soreness after a workout, and increased range of motion — but it’s important to learn the different types of stretching and when to do them. Here’s the three biggest stretching myths, and the truth behind them.</p><h2>Myth 1: “If you do not stretch regularly, your muscles will shorten”</h2><p>A shortening of the muscles is often blamed for poor flexibility, but the term “shortening” is misleading. “Your muscles won’t shorten if you don’t stretch, but the feeling of your muscles shortening will happen if you don’t stretch,” said <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">Thomas Richardson, a Performance Coach with EXOS</a>. “If you don’t stretch regularly, you will become less mobile and less flexible, which pretty much feels like your muscles are shortening.” If you’re restrained in a cast for many weeks due to an injury, this could be a time when your muscles might actually shorten, which is where professional guidance through physical therapy can help to regain mobility.</p><p>Muscle lengthening occurs through static and dynamic stretching, as well as eccentric exercises such as deadlifts. Lengthening muscles is important for increasing flexibility and range of motion and aligning collagen fibers when muscles are healing after exercise.</p><figure class="image"><img style="aspect-ratio:1298/366;" src="https://brand.assets.adidas.com/capi/enFI/Images/image1_146-533137.jpg" alt="image1" width="1298" height="366" title="image1"></figure><h2><br>Myth 2: “Stretching helps relieve sore muscles”</h2><p>Overall, stretching can help to promote blood flow, which is part of what helps to relieve the sensation of sore muscles. However, if you’re super sore or injured, you should go easy on stretching after a hard workout. As a rule of thumb, the more intense and strenuous the workout is, the more careful you need to be about stretching afterwards.</p><p>Richardson explained, “If you are extremely sore, you've already damaged your muscles through lifting or anything, and then you do some extreme stretching very long periods of time really pushing your ranges of motion, that induces more tearing.” &nbsp;</p><p>This isn’t a sign to skip all stretching though. If you do it the right way, dynamic movement can help your recovery. "If you're sore, mild stretching is very good and would stimulate blood flow, which helps to relieve the sore muscles,” said Richardson. Think of mild stretching as dynamic stretches that increase your flexibility and mobility, and don’t hold any stretches too deeply or for longer than a minute at a time.</p><h2>Myth 3: “Stretching reduces your risk of injury”</h2><p>There is no scientific evidence that a stretched muscle is any less prone to injury, but that doesn’t mean that stretching isn’t part of a routine that creates healthy muscles. "A stretched muscle or a flexible muscle that is long is objectively less likely to be injured. A tighter muscle is more likely to be injured,” explained Richardson. “Alone, stretching doesn’t reduce the risk of injury, but combined with being strong, being long does objectively help lower the risk of injury.”</p><p>There are certain types of stretches you can do before and after exercising to help decrease the chance of injury. The difference in stretching before versus after a workout is in how you stretch. Dynamic stretching prepares your muscles as well as the passive supporting structures of your body (tendons, ligaments, cartilage, etc.) for the demands of the upcoming workout. It also improves your coordination and increases blood flow to your muscles. This increased blood flow raises your muscle temperature, which is one of the most important factors in warming up. Static stretching is better after a workout since it involves holding a stretch to lengthen the muscles, which is better to do after your body is warm and limber from a workout.</p><h2>How to stretch before or after a workout:</h2><h3>Dynamic stretches before your workout:&nbsp;</h3><p>Dynamic stretches should be an integral part of every warmup routine, and ideally will warm up the prep your body for the movements of your workout. They are especially important before intense workouts and quick and explosive movements that require a lot of flexibility. The big advantage of dynamic stretching is that it gently works your muscles up to their full range of motion instead of holding a maximum stretch for a long period of time like in static stretching. Richardson emphasized that as a general rule, you should only stretch until you feel a slight pull. Stretching should never cause you pain. &nbsp;</p><p>Some dynamic stretches to try before your workout are:</p><ul><li>Hip circles</li><li>Arm circles</li><li>Leg swings</li><li>Cat cow</li><li>World’s Greatest Stretch</li></ul><h3><br>Static stretches after your workout:&nbsp;</h3><p>Static stretches are best after your workout. These can help release tension in tight muscles, and are best targeted toward the muscles you worked that day. Stretch until you feel a slight pull and then hold that position for 20-90 seconds. Repeat the stretch several times until you feel the tension leave your muscles. &nbsp;</p><p>Some examples of static stretches you can try after your workout are:</p><ul><li>Hamstring stretch</li><li>Quadriceps stretch</li><li>Hip flexor stretch</li><li>Side stretch</li><li>Triceps stretch</li></ul><h2><br>The Importance of Stretching &nbsp;</h2><p>Flexibility is always a combination of mobilization, stretching, and strengthening. Stretching on its own is beneficial, but it can never yield the same positive effects as a combination of all three. Total-body training coupled with regular stretching is one of the best ways to improve your flexibility. &nbsp;</p><p>Whether you’re looking to start a <a class="gl-link" href="https://www.adidas.com/us/blog/347486-the-essential-threeminute-warmup-routine">warmup routine</a>, commit to a <a class="gl-link" href="https://www.adidas.com/us/blog/955811-cool-down-stretches-for-after-a-workout">cool-down</a>, or just want to <a class="gl-link" href="https://www.adidas.com/us/blog/1038168-increase-your-flexibility-with-these-7-exercises">increase your flexibility</a>, you’re in the right place. Stretching is an important piece of the puzzle in overall physical and mental health, so get ready to reap all the benefits of this mindful practice.&nbsp;</p>

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Stretching is an important part of a workout routine...or is it? With so many misunderstandings out there regarding stretching, is it really worth your time? Stretching does have many benefits, including improved blood circulation, less soreness after a workout, and increased range of motion — but it’s important to learn the different types of stretching and when to do them. Here’s the three biggest stretching myths, and the truth behind them. Myth 1: “If you do not stretch regularly, your muscles will shorten” A shortening of the muscles is often blamed for poor flexibility, but the term “shortening” is misleading. “Your muscles won’t shorten if you don’t stretch, but the feeling of your muscles shortening will happen if you don’t stretch,” said Thomas Richardson, a Performance Coach with EXOS. “If you don’t stretch regularly, you will become less mobile and less flexible, which pretty much feels like your muscles are shortening.” If you’re restrained in a cast for many weeks due to an injury, this could be a time when your muscles might actually shorten, which is where professional guidance through physical therapy can help to regain mobility. Muscle lengthening occurs through static and dynamic stretching, as well as eccentric exercises such as deadlifts. Lengthening muscles is important for increasing flexibility and range of motion and aligning collagen fibers when muscles are healing after exercise. Myth 2: “Stretching helps relieve sore muscles” Overall, stretching can help to promote blood flow, which is part of what helps to relieve the sensation of sore muscles. However, if you’re super sore or injured, you should go easy on stretching after a hard workout. As a rule of thumb, the more intense and strenuous the workout is, the more careful you need to be about stretching afterwards. Richardson explained, “If you are extremely sore, you've already damaged your muscles through lifting or anything, and then you do some extreme stretching very long periods of time really pushing your ranges of motion, that induces more tearing.” This isn’t a sign to skip all stretching though. If you do it the right way, dynamic movement can help your recovery. "If you're sore, mild stretching is very good and would stimulate blood flow, which helps to relieve the sore muscles,” said Richardson. Think of mild stretching as dynamic stretches that increase your flexibility and mobility, and don’t hold any stretches too deeply or for longer than a minute at a time. Myth 3: “Stretching reduces your risk of injury” There is no scientific evidence that a stretched muscle is any less prone to injury, but that doesn’t mean that stretching isn’t part of a routine that creates healthy muscles. "A stretched muscle or a flexible muscle that is long is objectively less likely to be injured. A tighter muscle is more likely to be injured,” explained Richardson. “Alone, stretching doesn’t reduce the risk of injury, but combined with being strong, being long does objectively help lower the risk of injury.” There are certain types of stretches you can do before and after exercising to help decrease the chance of injury. The difference in stretching before versus after a workout is in how you stretch. Dynamic stretching prepares your muscles as well as the passive supporting structures of your body (tendons, ligaments, cartilage, etc.) for the demands of the upcoming workout. It also improves your coordination and increases blood flow to your muscles. This increased blood flow raises your muscle temperature, which is one of the most important factors in warming up. Static stretching is better after a workout since it involves holding a stretch to lengthen the muscles, which is better to do after your body is warm and limber from a workout. How to stretch before or after a workout: Dynamic stretches before your workout: Dynamic stretches should be an integral part of every warmup routine, and ideally will warm up the prep your body for the movements of your workout. They are especially important before intense workouts and quick and explosive movements that require a lot of flexibility. The big advantage of dynamic stretching is that it gently works your muscles up to their full range of motion instead of holding a maximum stretch for a long period of time like in static stretching. Richardson emphasized that as a general rule, you should only stretch until you feel a slight pull. Stretching should never cause you pain. Some dynamic stretches to try before your workout are: Hip circles Arm circles Leg swings Cat cow World’s Greatest Stretch Static stretches after your workout: Static stretches are best after your workout. These can help release tension in tight muscles, and are best targeted toward the muscles you worked that day. Stretch until you feel a slight pull and then hold that position for 20-90 seconds. Repeat the stretch several times until you feel the tension leave your muscles. Some examples of static stretches you can try after your workout are: Hamstring stretch Quadriceps stretch Hip flexor stretch Side stretch Triceps stretch The Importance of Stretching Flexibility is always a combination of mobilization, stretching, and strengthening. Stretching on its own is beneficial, but it can never yield the same positive effects as a combination of all three. Total-body training coupled with regular stretching is one of the best ways to improve your flexibility. Whether you’re looking to start a warmup routine, commit to a cool-down, or just want to increase your flexibility, you’re in the right place. Stretching is an important piece of the puzzle in overall physical and mental health, so get ready to reap all the benefits of this mindful practice.

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