<p>While the 5K serves as a beginner’s gateway to competitive running, the 10K can help you build a strong foundation for completing more ambitious distances — like the 15K, the half marathon, and the full marathon. Depending on how you approach it, 10K races can be seen as a challenge for aspiring runners or an opportunity for more experienced ones to really hone their craft.</p><p>Of the many enticing qualities it poses for prospective runners who want their next challenge, the one that stands out is its approachability: it requires less of a time commitment than a half or full marathon, allowing for more of a balance in your life. It also offers several health benefits, improving your overall cardiovascular health and protecting against overuse injuries that may come up when training for longer distances.</p><p>To help lay out a comprehensive plan that can set you up for success, we interviewed EXOS trainer Alexandra Swatloski on preparing for a 10K — from warmup and cooldown techniques to mental preparation and making sure you stay healthy in the long term.&nbsp;</p><h2>How many miles is a 10K?</h2><p>A 10K is 6.2 miles, or 10 kilometers. This places it in a sweet spot between the 5K (3.1 miles) and the half marathon (13.1 miles), making it a very popular distance thanks to its accessibility.</p><p>"I think it's popular because it's kind of a doable entry point into long distance running," Swatloski says. "When people think six miles, that's still a long distance — but they're like: OK, that's something that I can train for; it's not going to take up my entire life."</p><p>Although the next competitive distance is technically the 15K (9.32 miles), most runners opt to skip it in favor of the half marathon — often known as a turning point for many runners in their journey to challenge and push themselves.</p><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1728421016/edi_fw24_trainingfor10k_blog_image_01_b17c242161.gif" width="1300" height="1300"></figure><h2><br>How long does it take to train for a 10K?</h2><p>A safe bet on preparing for a 10K is about eight weeks, Swatloski notes: “If you keep yourself in generally decent shape, eat right, you stay hydrated and you wanted to kind of jump into a program, even if you're a beginner, I think eight weeks is just fine.”</p><p>She also points out that it can vary from person to person, based on your individual experience and endurance for running: "There's no one-size-fits-all when it comes to running a 10K race, or running any type of race.”</p><p>While twelve-week cycles are another option, if you want to commit a bit more time and get competitive, an eight-week training cycle should be approachable for runners of every ability and experience level when training for a 10K. However, you may also be able to run up to a 15K distance if you feel comfortable and have the time to spare — as it may gradually increase your endurance for 10K races.</p><h2>Tips for Running a 10K: Warming Up and Cooling Down</h2><p>To start, Swatloski emphasizes the importance of warming up: “Don't rush through it, accept that it's part of your run. Take ten minutes for your warmup: Make sure you're covering your upper body, as well as your lower body. You don't want your shoulders to be stiff when you're running, so make sure that you do some shoulder release, as well as hips, knees, ankles, stretch, hamstrings, quads, calves.”</p><p><strong>Run warmup: x2 Rounds</strong></p><ul><li>World’s Greatest Stretch x:60 seconds</li><li>Hamstring Swoop x:30 seconds on each side</li><li>Hurdle Steps x30 on each side</li><li>Straight leg kicks x:30 seconds on each side</li><li>A-Skips x:20 seconds</li></ul><p>When training for a 10K, your recovery is also just as important as the run: “The way you cool down is going to set you up for your next run. Sit down, stretch, roll out, do some soft tissue work, do some breath work. Maybe you just sit and focus on your breath for a little bit, whether it's laying down or on your stomach — whatever you prefer.</p><p>Among the most important tips for running a 10K, though, is taking full advantage of your rest days: “Are you taking a true recovery day? Are you actually resting, walking, stretching, doing mobility and maybe some light weights — or are you going crazy on your rest days and just throwing that out the window and going for an intense run? You need to take proper, conscious rest days, or else your runs are never going to feel good.”</p><h2>Training for a 10K: The 8-Week Plan</h2><figure class="image"><img style="aspect-ratio:1300/1500;" src="https://brand.assets.adidas.com/image/upload/v1728421080/edi_fw24_trainingfor10k_blog_image_02_9984d125e3.jpg" width="1300" height="1500"></figure><p>The initial few weeks of training will be all about preparation: “We’re going to start by just getting our feet underneath us, and start dialing into the mileage,” Swatloski says. “I would not recommend running more than three times a week, if we can help it, when starting off.”</p><p>The week begins with strength training exercises, followed by a short run, jog, or walk, and some cross training in the middle of the week; this could be biking, running up hills, or lifting weights. Here is an example of a two-day lifting routine you can follow:&nbsp;</p><p><strong>Day 1: x3 Sets</strong></p><ul><li>Step-Up x6 on each leg</li><li>Inverted Row/TRX Row x10</li><li>Goblet Squat x10</li><li>½ Kneeling Kettlebell Chop x6 on each side</li><li>Dead bug Hook-lying Hold x20 on each side</li></ul><p><strong>Day 2: x3 Sets</strong></p><ul><li>Kettlebell or Barbell RDL x6</li><li>Push-Up x10</li><li>1-Leg Glute Bridge x10 on each side</li><li>½ Kneeling Kettlebell/Dumbbell Overhead Press x6 on each side</li><li>Lateral Plank Dips x10 on each side</li></ul><p>Towards the end of the week, we combine a short run with mobility training, followed by a rest day, rounding it all out with more cross training, mobility, and a longer three-mile run.</p><p>For weeks four through eight, you will be gradually running longer distances on Sundays, eventually up to eight miles — so long as you feel comfortable doing so, as Swatloski notes: "If your body feels good and your goal is to run a faster race, I do think there's a lot of benefit to getting past that distance for a 10K,” she says. "When you're between six and ten [miles], you're kind of safe. Once we get past ten, depending on who you are and what you're training for, it gets a little bumpy."</p><h2>More Tips for Running a 10K: Running Shoes, Mindset and More</h2><p>As far as specific running shoes that Swatloski recommends, she says “the <a class="gl-link" href="https://www.adidas.com/us/adizero-boston-12-running-shoes/HQ2171.html">Boston 12s</a> and the <a class="gl-link" href="https://www.adidas.com/us/adizero-adios-pro-3-shoes/ID3635.html">[Adizero] Adios Pro 3s</a> are my go-to." We’ve also written a <a class="gl-link" href="https://www.adidas.com/us/blog/532007-how-to-choose-running-shoes">guide to help find the right running shoes for you</a>.</p><p>More than any of the tips for running a 10K, you should be comfortable and at ease to be in the best mindset for your training. “Running should feel good. You should enjoy it, and it shouldn’t hurt,” Swatloski emphasizes. “If it’s hurting, that means you’re running too fast — so, you’re running outside your pace, or you’re running too often.”</p><p>“I think taking it slow is going to help you get into the right mental space,” she continues. “When you go out for your run, accepting the fact that ‘Hey, I’m going to run at a 12-minute pace today — and I’m okay with that.’ Then just let your thoughts wander a little bit. Let your mind be in a positive space to set yourself up for success; mindset is such a big part of it.”</p><p>Finally, Swatloski also stresses the importance of not feeling pressured to run faster or harder: “Don’t compare yourself to other runners. It's so easy to go out on a run and look at that person that's just zooming by you and think, ‘what am I doing wrong?’ You're doing nothing wrong. If your body feels good, if you're happy, if you're enjoying yourself, then that's awesome. Keep going down that road.”</p>

SHOP WOMEN’S RUNNING_/women-running

SHOP WOMEN’S RUNNING

SHOP MEN'S RUNNING_/men-running

SHOP MEN'S RUNNING

women-running

Women's Running

men-running

Men's Running

While the 5K serves as a beginner’s gateway to competitive running, the 10K can help you build a strong foundation for completing more ambitious distances — like the 15K, the half marathon, and the full marathon. Depending on how you approach it, 10K races can be seen as a challenge for aspiring runners or an opportunity for more experienced ones to really hone their craft. Of the many enticing qualities it poses for prospective runners who want their next challenge, the one that stands out is its approachability: it requires less of a time commitment than a half or full marathon, allowing for more of a balance in your life. It also offers several health benefits, improving your overall cardiovascular health and protecting against overuse injuries that may come up when training for longer distances. To help lay out a comprehensive plan that can set you up for success, we interviewed EXOS trainer Alexandra Swatloski on preparing for a 10K — from warmup and cooldown techniques to mental preparation and making sure you stay healthy in the long term. How many miles is a 10K? A 10K is 6.2 miles, or 10 kilometers. This places it in a sweet spot between the 5K (3.1 miles) and the half marathon (13.1 miles), making it a very popular distance thanks to its accessibility. "I think it's popular because it's kind of a doable entry point into long distance running," Swatloski says. "When people think six miles, that's still a long distance — but they're like: OK, that's something that I can train for; it's not going to take up my entire life." Although the next competitive distance is technically the 15K (9.32 miles), most runners opt to skip it in favor of the half marathon — often known as a turning point for many runners in their journey to challenge and push themselves. How long does it take to train for a 10K? A safe bet on preparing for a 10K is about eight weeks, Swatloski notes: “If you keep yourself in generally decent shape, eat right, you stay hydrated and you wanted to kind of jump into a program, even if you're a beginner, I think eight weeks is just fine.” She also points out that it can vary from person to person, based on your individual experience and endurance for running: "There's no one-size-fits-all when it comes to running a 10K race, or running any type of race.” While twelve-week cycles are another option, if you want to commit a bit more time and get competitive, an eight-week training cycle should be approachable for runners of every ability and experience level when training for a 10K. However, you may also be able to run up to a 15K distance if you feel comfortable and have the time to spare — as it may gradually increase your endurance for 10K races. Tips for Running a 10K: Warming Up and Cooling Down To start, Swatloski emphasizes the importance of warming up: “Don't rush through it, accept that it's part of your run. Take ten minutes for your warmup: Make sure you're covering your upper body, as well as your lower body. You don't want your shoulders to be stiff when you're running, so make sure that you do some shoulder release, as well as hips, knees, ankles, stretch, hamstrings, quads, calves.” Run warmup: x2 Rounds World’s Greatest Stretch x:60 seconds Hamstring Swoop x:30 seconds on each side Hurdle Steps x30 on each side Straight leg kicks x:30 seconds on each side A-Skips x:20 seconds When training for a 10K, your recovery is also just as important as the run: “The way you cool down is going to set you up for your next run. Sit down, stretch, roll out, do some soft tissue work, do some breath work. Maybe you just sit and focus on your breath for a little bit, whether it's laying down or on your stomach — whatever you prefer. Among the most important tips for running a 10K, though, is taking full advantage of your rest days: “Are you taking a true recovery day? Are you actually resting, walking, stretching, doing mobility and maybe some light weights — or are you going crazy on your rest days and just throwing that out the window and going for an intense run? You need to take proper, conscious rest days, or else your runs are never going to feel good.” Training for a 10K: The 8-Week Plan The initial few weeks of training will be all about preparation: “We’re going to start by just getting our feet underneath us, and start dialing into the mileage,” Swatloski says. “I would not recommend running more than three times a week, if we can help it, when starting off.” The week begins with strength training exercises, followed by a short run, jog, or walk, and some cross training in the middle of the week; this could be biking, running up hills, or lifting weights. Here is an example of a two-day lifting routine you can follow: Day 1: x3 Sets Step-Up x6 on each leg Inverted Row/TRX Row x10 Goblet Squat x10 ½ Kneeling Kettlebell Chop x6 on each side Dead bug Hook-lying Hold x20 on each side Day 2: x3 Sets Kettlebell or Barbell RDL x6 Push-Up x10 1-Leg Glute Bridge x10 on each side ½ Kneeling Kettlebell/Dumbbell Overhead Press x6 on each side Lateral Plank Dips x10 on each side Towards the end of the week, we combine a short run with mobility training, followed by a rest day, rounding it all out with more cross training, mobility, and a longer three-mile run. For weeks four through eight, you will be gradually running longer distances on Sundays, eventually up to eight miles — so long as you feel comfortable doing so, as Swatloski notes: "If your body feels good and your goal is to run a faster race, I do think there's a lot of benefit to getting past that distance for a 10K,” she says. "When you're between six and ten [miles], you're kind of safe. Once we get past ten, depending on who you are and what you're training for, it gets a little bumpy." More Tips for Running a 10K: Running Shoes, Mindset and More As far as specific running shoes that Swatloski recommends, she says “the Boston 12s and the [Adizero] Adios Pro 3s are my go-to." We’ve also written a guide to help find the right running shoes for you. More than any of the tips for running a 10K, you should be comfortable and at ease to be in the best mindset for your training. “Running should feel good. You should enjoy it, and it shouldn’t hurt,” Swatloski emphasizes. “If it’s hurting, that means you’re running too fast — so, you’re running outside your pace, or you’re running too often.” “I think taking it slow is going to help you get into the right mental space,” she continues. “When you go out for your run, accepting the fact that ‘Hey, I’m going to run at a 12-minute pace today — and I’m okay with that.’ Then just let your thoughts wander a little bit. Let your mind be in a positive space to set yourself up for success; mindset is such a big part of it.” Finally, Swatloski also stresses the importance of not feeling pressured to run faster or harder: “Don’t compare yourself to other runners. It's so easy to go out on a run and look at that person that's just zooming by you and think, ‘what am I doing wrong?’ You're doing nothing wrong. If your body feels good, if you're happy, if you're enjoying yourself, then that's awesome. Keep going down that road.”

edi-fw24-training-for-10k-bnr-d

The image features a large sneaker in the foreground, with several people walking in the background against a vibrant, graffiti-style mural backdrop.

edi-fw24-training-for-10k-bnr-m

The image depicts several people running in an urban setting, with a vibrant, colorful background featuring graffiti-style artwork.

edi-fw24-trainingfor10k-bnr

edi-fw24-training-for-10k-bnr-t

The image shows a person wearing a black jacket and hat, standing in front of a vibrant blue and green graffiti-style background, with two other people running in the background and a pair of athletic shoes in the foreground.

Training for a 10K Run: Tips and Tricks from a Running Expert

Looking to hit your next running milestone? Training for a 10K might be right for you. Read on for a plan that includes strength training, stretching, and more. 

<p>Indoor soccer is a variation of traditional soccer that is played—you guessed it—indoors, either with or without walls. Interestingly, the only regulated variation of indoor soccer is Futsal; for the most part, indoor soccer rules are created by the players themselves or tournament organizers. This means the rules can vary greatly, depending on factors like field size and the players’ age and expertise. &nbsp;</p><p>One of the most exciting indoor soccer formats, and the one we will focus on in this article, is 6-a-side played on turf with surrounding walls. When it comes to Futsal vs indoor soccer, there are some similarities but also differences, most notably that Futsal is played on a hard court without walls and with only five players per team on the field at a time.</p><p>Ready to learn the basics of 6-a-side indoor soccer? Keep reading to discover what makes the sport unique, brush up on common indoor soccer rules, and learn how you can transfer your current soccer skills and gear.</p><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1727814422/edi_ss24_indoorsoccerrules_blog_image_01_4c0216a60f.jpg" width="1300" height="1300"></figure><h2><br>THE UNIQUENESS OF INDOOR SOCCER</h2><p>The objective of the 6-a-side indoor soccer game, like all soccer variations, is to score goals. However, from there it varies significantly in format and play style from other game formats. While traditional soccer focuses on the strategic positioning and teamwork of its 11 players per team, 6-a-side focuses on quick passes, agility, and constant movement. &nbsp;</p><p>Both types share the same <a class="gl-link" href="https://www.adidas.com/us/blog/on-the-field-soccer-positions-explained">soccer player position names</a> but the formations on the field change, making indoor soccer a faster and more offensive game. For example, the most common traditional soccer formation is called 4-3-3, which means: 4 defenders, 3 mid-fielders, and 3 forwards, plus the goalkeeper. The most common formation for indoor soccer is 2-2-1: 2 defenders, 2 mid-fielders and 1 forward, plus the goalkeeper. For indoor soccer, forwards and midfielders are creative positions that constantly score due to high skill level, while the defenders hold and start the plays. This playstyle makes indoor soccer a more offensive sport.</p><p>The tactics and skills required for indoor soccer diverge from that of traditional soccer due to the smaller space that players are moving in. The average indoor soccer field size is 165 feet long by 90 feet wide and the indoor soccer goal size is 6 feet by 18 feet—as compared to the average 340 ft long by 70 ft wide and the 8 ft by 24 ft goal size. In 6-a-side game, it is harder to maintain possession of the ball for long periods as one must act quickly to pass and prevent defenders from intercepting the ball. In traditional soccer, it is common for a player to hold the ball for longer periods and to transport it over longer distances.</p><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1727814464/edi_ss24_indoorsoccerrules_blog_image_02_3c223f5b52.jpg" width="1300" height="1300"></figure><p><br>Additionally, you’ll see shorter game times for indoor soccer, most commonly featuring two halves of approximately 20 minutes with a 7 to 10-minute half time, which gives it a faster pace. As these are shorter games, it is common to see players participate in more than two games per day. One component of a shorter game is that players are able to be more explosive and generate more plays that can lead to more goals than traditional soccer. &nbsp;</p><h2>THE HARD AND FAST RULES &nbsp;</h2><p>Now that you know the basics of what sets 6-a-side apart, let’s get into the nitty-gritty. In stark contrast to traditional soccer, indoor soccer rules allow unlimited substitutions that can be spontaneous, except for the goalkeeper who must wait until the game is paused after a goal or other stoppage of play like when the ball touches the ceiling. By the way, since there are walls surrounding the field, the only out-of-bounds happens is when the ball touches the ceiling or anything above the height of the walls. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1727814521/edi_ss24_indoorsoccerrules_blog_image_03_d3f5a09cb0.jpg" width="1300" height="1300"></figure><p><br>Most common soccer rules like fouls, handballs, and yellow and red cards remain the same in indoor soccer, so if you’re in-the-know on those, you’ll be pretty good to go. But it is important to keep in mind that slide tackles, which are more dangerous when walls surround the field, are commonly forbidden to keep players safe. &nbsp;</p><p>A bit of good news: One of the most controversial and harder rules to comprehend in soccer, <a class="gl-link" href="https://www.adidas.com/us/blog/953975-offsides-in-soccer-explained">the offside</a>, doesn’t exist in this variation. However, there are some rules or violations commonly used in the indoor soccer variations, like the Three-Line pass. This violation awards a free kick to the opposite team when any player plays the ball over two thirds of the field without touching another teammate. &nbsp;</p><p>Just a heads up! When it comes to gear, there are no overarching rules about what shoes to wear, so it all depends on the field owner where you’d be playing. But if you’re asking yourself, “Can you wear soccer cleats for indoor soccer?” the general answer tends to be that most indoor facilities with turf allow traditional firm ground cleats, but many players prefer to use a turf soccer shoe with more and shorter cleats than a traditional firm ground cleat.</p><p>If you already have the cleats of your choice, you have found the field, and your group of friends are ready, remember the ball. There are various responses to the question, “Which ball should I bring?” If you have a traditional size 5, it is okay to use it, but if you have younger kids, they will have a better experience with a smaller ball, size 4 or 3. Either way, both are great options. &nbsp;</p><h2>TRANSFERABLE SKILLS &amp; BENEFITS OF INDOOR SOCCER</h2><p>Whatever your soccer skill level, there are lots of reasons to consider giving indoor soccer a try. Looking to improve your footwork skills? An indoor soccer field with its smaller indoor soccer goal size and walls is a great option, as you will need to navigate the smaller spaces and react faster to opponents. For a new player, indoor soccer can also be a less-intimidating introduction to soccer because it develops the fundamental skills faster, which are then transferable to all variations. How’s that for a solid foundation?</p><p>Also, if you are looking for a sport to play year-long, indoor soccer is a great option for avoiding the elements during cold, rainy, or very hot days. Plus, finding 12 players to play 6-a-side will always be easier than finding 24 for a traditional soccer game.</p><h2>THE BEAUTIFUL GAME</h2><p>Indoor soccer, and especially 6-a-side with surrounding walls, is a sport that invites you to play. It is fun, fast and—for many—the quickest way to step into the beautiful game. Even when the rules and formats vary, indoor soccer embodies the gentle touch of an easy sport to learn and practice. It is a common language. The only thing you need to start your journey is a ball and to lace up your shoes.&nbsp;</p>

Shop Women's Soccer_/us/women-soccer

Shop Women's Soccer

Shop Men's Soccer_/us/men-soccer

Shop Men's Soccer

women-soccer

Women's Soccer Gear

men-soccer

Men's Soccer Gear

Indoor soccer is a variation of traditional soccer that is played—you guessed it—indoors, either with or without walls. Interestingly, the only regulated variation of indoor soccer is Futsal; for the most part, indoor soccer rules are created by the players themselves or tournament organizers. This means the rules can vary greatly, depending on factors like field size and the players’ age and expertise. One of the most exciting indoor soccer formats, and the one we will focus on in this article, is 6-a-side played on turf with surrounding walls. When it comes to Futsal vs indoor soccer, there are some similarities but also differences, most notably that Futsal is played on a hard court without walls and with only five players per team on the field at a time. Ready to learn the basics of 6-a-side indoor soccer? Keep reading to discover what makes the sport unique, brush up on common indoor soccer rules, and learn how you can transfer your current soccer skills and gear. THE UNIQUENESS OF INDOOR SOCCER The objective of the 6-a-side indoor soccer game, like all soccer variations, is to score goals. However, from there it varies significantly in format and play style from other game formats. While traditional soccer focuses on the strategic positioning and teamwork of its 11 players per team, 6-a-side focuses on quick passes, agility, and constant movement. Both types share the same soccer player position names but the formations on the field change, making indoor soccer a faster and more offensive game. For example, the most common traditional soccer formation is called 4-3-3, which means: 4 defenders, 3 mid-fielders, and 3 forwards, plus the goalkeeper. The most common formation for indoor soccer is 2-2-1: 2 defenders, 2 mid-fielders and 1 forward, plus the goalkeeper. For indoor soccer, forwards and midfielders are creative positions that constantly score due to high skill level, while the defenders hold and start the plays. This playstyle makes indoor soccer a more offensive sport. The tactics and skills required for indoor soccer diverge from that of traditional soccer due to the smaller space that players are moving in. The average indoor soccer field size is 165 feet long by 90 feet wide and the indoor soccer goal size is 6 feet by 18 feet—as compared to the average 340 ft long by 70 ft wide and the 8 ft by 24 ft goal size. In 6-a-side game, it is harder to maintain possession of the ball for long periods as one must act quickly to pass and prevent defenders from intercepting the ball. In traditional soccer, it is common for a player to hold the ball for longer periods and to transport it over longer distances. Additionally, you’ll see shorter game times for indoor soccer, most commonly featuring two halves of approximately 20 minutes with a 7 to 10-minute half time, which gives it a faster pace. As these are shorter games, it is common to see players participate in more than two games per day. One component of a shorter game is that players are able to be more explosive and generate more plays that can lead to more goals than traditional soccer. THE HARD AND FAST RULES Now that you know the basics of what sets 6-a-side apart, let’s get into the nitty-gritty. In stark contrast to traditional soccer, indoor soccer rules allow unlimited substitutions that can be spontaneous, except for the goalkeeper who must wait until the game is paused after a goal or other stoppage of play like when the ball touches the ceiling. By the way, since there are walls surrounding the field, the only out-of-bounds happens is when the ball touches the ceiling or anything above the height of the walls. Most common soccer rules like fouls, handballs, and yellow and red cards remain the same in indoor soccer, so if you’re in-the-know on those, you’ll be pretty good to go. But it is important to keep in mind that slide tackles, which are more dangerous when walls surround the field, are commonly forbidden to keep players safe. A bit of good news: One of the most controversial and harder rules to comprehend in soccer, the offside, doesn’t exist in this variation. However, there are some rules or violations commonly used in the indoor soccer variations, like the Three-Line pass. This violation awards a free kick to the opposite team when any player plays the ball over two thirds of the field without touching another teammate. Just a heads up! When it comes to gear, there are no overarching rules about what shoes to wear, so it all depends on the field owner where you’d be playing. But if you’re asking yourself, “Can you wear soccer cleats for indoor soccer?” the general answer tends to be that most indoor facilities with turf allow traditional firm ground cleats, but many players prefer to use a turf soccer shoe with more and shorter cleats than a traditional firm ground cleat. If you already have the cleats of your choice, you have found the field, and your group of friends are ready, remember the ball. There are various responses to the question, “Which ball should I bring?” If you have a traditional size 5, it is okay to use it, but if you have younger kids, they will have a better experience with a smaller ball, size 4 or 3. Either way, both are great options. TRANSFERABLE SKILLS & BENEFITS OF INDOOR SOCCER Whatever your soccer skill level, there are lots of reasons to consider giving indoor soccer a try. Looking to improve your footwork skills? An indoor soccer field with its smaller indoor soccer goal size and walls is a great option, as you will need to navigate the smaller spaces and react faster to opponents. For a new player, indoor soccer can also be a less-intimidating introduction to soccer because it develops the fundamental skills faster, which are then transferable to all variations. How’s that for a solid foundation? Also, if you are looking for a sport to play year-long, indoor soccer is a great option for avoiding the elements during cold, rainy, or very hot days. Plus, finding 12 players to play 6-a-side will always be easier than finding 24 for a traditional soccer game. THE BEAUTIFUL GAME Indoor soccer, and especially 6-a-side with surrounding walls, is a sport that invites you to play. It is fun, fast and—for many—the quickest way to step into the beautiful game. Even when the rules and formats vary, indoor soccer embodies the gentle touch of an easy sport to learn and practice. It is a common language. The only thing you need to start your journey is a ball and to lace up your shoes.

edi-ss24-indoorsoccerrules-mh-d

A colorful and chaotic scene of a soccer game or match, with numerous cartoon-style figures engaged in the action on a grassy field, surrounded by a stadium-like setting with spectators in the background.

edi-ss24-indoorsoccerrules-mh-m

A colorful and lively cartoon scene depicting a soccer game, with players in various poses and expressions, surrounded by a vibrant background filled with stars, shapes, and other playful elements.

edi-ss24-indoorsoccerrules-mh

edi-ss24-indoorsoccerrules-mh-t

A lively and colorful scene of children playing soccer, with various characters and elements scattered throughout the background, creating a vibrant and energetic atmosphere.

Indoor Soccer Rules: A Beginner’s Guide

Learn the basics of 6-a-side indoor soccer rules and regulations, including the indoor soccer field size and goal size, what to wear, and more.  

<p>Regardless of whether you call it soccer, fútbol, or football one thing is for certain; what is known internationally as The Beautiful Game is full of intricacies. One of the often-times confusing yet vital rules of the game is the throw-in rule. In a game where the whole point is to use everything but your hands, it can be tricky to know what is and what is not allowed when it comes to the throw-in. So, to answer all your questions, we here at adidas have compiled everything you need to know about soccer throw-in rules, from rules to illegal throws — so you can focus on what’s important: dominating the pitch. &nbsp;</p><p>In this article we will cover:</p><ul><li>The soccer throw-in rule as a whole</li><li>How a throw-in comes about during a match</li><li>Who gets to perform the throw-in</li><li>General rules during the throw-in</li><li>What happens if a goal is scored during a throw-in</li><li>Possible penalties and infractions during a throw-in</li></ul><p>On top of all that, we will go more in depth on all the nuances of the throw-in and how it affects the game, so keep reading to get our full breakdown. &nbsp;</p><h2>WHAT IS A THROW-IN?</h2><p>A soccer throw-in is a function of the game where the ball is placed back into play by a player throwing it in from beyond the touchline. Generally, it occurs when the whole ball crosses over the touchline after being kicked out by a player. By the way, the touchline is the boundary bordering the pitch and anything past it is considered out-of-bounds. Thus, a throw-in is awarded to the team opposing whoever touched the ball last.</p><p>Now that was a general overview, but if you really want to understand the mechanics behind the rule and how it effects the game, we’ll cover that next.</p><figure class="image"><img style="aspect-ratio:1301/1301;" src="https://brand.assets.adidas.com/image/upload/v1726526954/edi_fw24_soccerthrowinrules_blog_image_01_d91febf0b1.jpg" width="1301" height="1301"></figure><h2><br>THROW-IN FUNDAMENTALS</h2><p>A throw-in is brought about by a sideline referee signaling that the ball has fully crossed the touchline. This is usually signified by that sideline referee raising a flag. If play continues or players are to spread out to perform a throw-in, sometimes the on-field referee will step in and blow a whistle, stopping play to allow the throw-in.</p><p>Whenever a ball is kicked out by a player, usually the closest opposing player is chosen to do a throw in. In special circumstances, if an especially long or precise throw is required, sometimes a designated player will perform the throw-in. &nbsp;</p><p>While the throw-in is being attempted, players on the field will position themselves accordingly. These positions vary and are dependent on each teams’ strategy but generally a throw-in provides a chance to set up a scoring opportunity or defend it. If you want to brush up on the different positions in soccer, you can study up on them <a class="gl-link" href="https://www.adidas.com/us/blog/on-the-field-soccer-positions-explained">here</a>.</p><figure class="image"><img style="aspect-ratio:1301/1301;" src="https://brand.assets.adidas.com/image/upload/v1726526988/edi_fw24_soccerthrowinrules_blog_image_02_dc37008dcb.jpg" width="1301" height="1301"></figure><h2><br>SPECIAL THROW-IN RULES</h2><p>Since the throw-in is a moment where players’ hands are allowed to put the ball into play, special rules apply:</p><ol><li>When throwing a ball into play, the player must stand facing the field (sorry, no behind the backs allowed).</li><li>The player must have both of their feet in contact with the ground when the ball is thrown, either on the touchline or the space outside the touchline (running starts are ok, but make sure to plant those feet!).</li><li>The player must throw the ball using both hands over their head onto the field of play. If not, it is considered an illegal throw.</li><li>After the ball is thrown, the thrower cannot touch the ball again until after it has been touched by another player from either team.</li></ol><p>You may be wondering: “If I can throw the ball into play, why can’t I just throw the ball into the opponent’s goal?” This may be enticing; however, it is an illegal throw. The throw-in is meant to set up a scoring opportunity for your team in terms of positioning, not a tactic for an easy goal. &nbsp;</p><p>If the ball is thrown into the opposing goal, a goal kick for the opposite team will be awarded. In the same vein, if the ball is thrown into the throwing teams’ goal, then a corner kick is awarded. &nbsp;</p><figure class="image"><img style="aspect-ratio:1301/1301;" src="https://brand.assets.adidas.com/image/upload/v1726527019/edi_fw24_soccerthrowinrules_blog_image_03_fcbe89453c.jpg" width="1301" height="1301"></figure><p>While we’re on the subject of things to watch out for, what follows are some possible infractions that could happen during a throw-in. &nbsp;</p><p>If you happen to be defending during a throw-in, be aware of the space between you and the thrower. Opponents must stand at least two yards away from the thrower when a throw-in is being performed. This is to avoid blocking the thrower’s view or their throw entirely. Interference with the throw in any way can earn a yellow card or a free kick if not careful.</p><p>If you are a goalkeeper, keep in mind that you cannot catch a throw-in from your team. This is known as a ‘back-pass’ and is an illegal throw in soccer. &nbsp;And if you are the thrower, you cannot touch the ball again until it has touched another player. This rule is in place to prevent players from just throwing the ball to themselves. &nbsp;</p><p>Like we said earlier, soccer is a game full of rules and the throw-in is just one of them. The throw-in has a lot of ins and outs to understand, but often it can be the catalyst for a play. As you take the pitch in the future, <a class="gl-link" href="https://www.adidas.com/us/blog/637550-football-cleats-guide-choose-the-right-cleat-for-you">gear up</a>, remember these rules, and always be ready for a throw-in. Stay confident, you got this. &nbsp;</p>

Shop Women’s Soccer_https://www.adidas.com/us/women-soccer

Shop Women’s Soccer

Shop Men’s Soccer_https://www.adidas.com/us/men-soccer

Shop Men’s Soccer

Shop Kid’s Soccer_https://www.adidas.com/us/kids-soccer

Shop Kid’s Soccer

Regardless of whether you call it soccer, fútbol, or football one thing is for certain; what is known internationally as The Beautiful Game is full of intricacies. One of the often-times confusing yet vital rules of the game is the throw-in rule. In a game where the whole point is to use everything but your hands, it can be tricky to know what is and what is not allowed when it comes to the throw-in. So, to answer all your questions, we here at adidas have compiled everything you need to know about soccer throw-in rules, from rules to illegal throws — so you can focus on what’s important: dominating the pitch. In this article we will cover: The soccer throw-in rule as a whole How a throw-in comes about during a match Who gets to perform the throw-in General rules during the throw-in What happens if a goal is scored during a throw-in Possible penalties and infractions during a throw-in On top of all that, we will go more in depth on all the nuances of the throw-in and how it affects the game, so keep reading to get our full breakdown. WHAT IS A THROW-IN? A soccer throw-in is a function of the game where the ball is placed back into play by a player throwing it in from beyond the touchline. Generally, it occurs when the whole ball crosses over the touchline after being kicked out by a player. By the way, the touchline is the boundary bordering the pitch and anything past it is considered out-of-bounds. Thus, a throw-in is awarded to the team opposing whoever touched the ball last. Now that was a general overview, but if you really want to understand the mechanics behind the rule and how it effects the game, we’ll cover that next. THROW-IN FUNDAMENTALS A throw-in is brought about by a sideline referee signaling that the ball has fully crossed the touchline. This is usually signified by that sideline referee raising a flag. If play continues or players are to spread out to perform a throw-in, sometimes the on-field referee will step in and blow a whistle, stopping play to allow the throw-in. Whenever a ball is kicked out by a player, usually the closest opposing player is chosen to do a throw in. In special circumstances, if an especially long or precise throw is required, sometimes a designated player will perform the throw-in. While the throw-in is being attempted, players on the field will position themselves accordingly. These positions vary and are dependent on each teams’ strategy but generally a throw-in provides a chance to set up a scoring opportunity or defend it. If you want to brush up on the different positions in soccer, you can study up on them here. SPECIAL THROW-IN RULES Since the throw-in is a moment where players’ hands are allowed to put the ball into play, special rules apply: When throwing a ball into play, the player must stand facing the field (sorry, no behind the backs allowed). The player must have both of their feet in contact with the ground when the ball is thrown, either on the touchline or the space outside the touchline (running starts are ok, but make sure to plant those feet!). The player must throw the ball using both hands over their head onto the field of play. If not, it is considered an illegal throw. After the ball is thrown, the thrower cannot touch the ball again until after it has been touched by another player from either team. You may be wondering: “If I can throw the ball into play, why can’t I just throw the ball into the opponent’s goal?” This may be enticing; however, it is an illegal throw. The throw-in is meant to set up a scoring opportunity for your team in terms of positioning, not a tactic for an easy goal. If the ball is thrown into the opposing goal, a goal kick for the opposite team will be awarded. In the same vein, if the ball is thrown into the throwing teams’ goal, then a corner kick is awarded. While we’re on the subject of things to watch out for, what follows are some possible infractions that could happen during a throw-in. If you happen to be defending during a throw-in, be aware of the space between you and the thrower. Opponents must stand at least two yards away from the thrower when a throw-in is being performed. This is to avoid blocking the thrower’s view or their throw entirely. Interference with the throw in any way can earn a yellow card or a free kick if not careful. If you are a goalkeeper, keep in mind that you cannot catch a throw-in from your team. This is known as a ‘back-pass’ and is an illegal throw in soccer. And if you are the thrower, you cannot touch the ball again until it has touched another player. This rule is in place to prevent players from just throwing the ball to themselves. Like we said earlier, soccer is a game full of rules and the throw-in is just one of them. The throw-in has a lot of ins and outs to understand, but often it can be the catalyst for a play. As you take the pitch in the future, gear up, remember these rules, and always be ready for a throw-in. Stay confident, you got this.

edi-fw24-soccerthrowinrules-mh-d

A group of silhouetted figures playing volleyball on a grassy court, with a blue sky in the background.

edi-fw24-soccerthrowinrules-mh-m

The image depicts three silhouetted figures playing a sport, likely tennis, on a tennis court with a blue sky in the background.

edi-fw24-soccerthrowinrules-mh

edi-fw24-soccerthrowinrules-mh-t

The image depicts three silhouetted figures on a tennis court, with one figure in the foreground appearing to be in the motion of serving a tennis ball, while the other two figures are positioned on the court.

Soccer Throw-In Rules Explained

Ever wondered how throw-ins function within a match? From illegal throws to nuances about soccer throw-in rules, we break down everything you need to know. 

<h2>The Benefits of Trail Running</h2><p>Of all sports, running is relatively easy to get out and do. There are so many ways to enjoy running, from marathon training to quick city runs to exploring nature’s trails. For those curious about trail running, it takes a regular run to the next level. By blending endurance and cardiovascular exercise with the calming effects of nature, it makes for a rejuvenating full-body workout. With endless trails to explore, every run feels fresh, making trail running for beginners and seasoned athletes a trusted favorite.</p><h3>Is Trail Running Harder Than Street Running?</h3><p>One of the benefits of trail running versus road running is that every step lands on a softer surface than pavement, making trail running slightly easier on your joints and body. The uneven terrain creates a full-body workout that trains your balance and agility more than a run on pavement. Most runs involve route planning, but trail running has the added element of being in nature, which means more upfront planning so you’re aware of your direction and surroundings. Trail running is not necessarily harder than street running, but it does come with its differences.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1725990366/edi_fw24_trailrunning_blog_image_01_87d76d4916.jpg" width="1300" height="1000"></figure><h2><br>How to Prepare for a Trail Run</h2><p><strong>1. Find a trail: </strong>Research your trail ahead of time to look at the route, mileage, elevation gain, and technical specifications about the trail conditions and features. &nbsp;</p><p><strong>2. Elevation over distance:</strong> When running on a road, mileage is king. But on the trail, elevation gain can be a major factor in how long the run will take and how strenuous it will be. Decide how long you want your run to be, and check if the trail and elevation gain will match your goals. &nbsp;</p><p><strong>3. Gather your gear:</strong> Set your trail run up for success by investing in the right gear and carrying enough water and food.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1725990410/edi_fw24_trailrunning_blog_image_02_b9ac83b99b.jpg" width="1300" height="1000"></figure><h2><br>List of Gear for Trail Running</h2><p>In addition to the typical sweat-wicking apparel you’d wear on a run, you’ll need a few specific items before venturing out on the trail.</p><ul><li><a class="gl-link" href="https://www.adidas.com/us/trail_running-shoes">Trail running shoes:</a> Different than hiking shoes and regular running shoes. Learn more in our <a class="gl-link" href="https://www.adidas.com/us/blog/1000409-trail-running-shoes-vs-hiking-shoes">trail running vs. hiking shoe guide.</a></li><li>An outer layer depending on weather conditions.</li><li>A way to carry water and food (hand strap or waist pack for short distances, running vest or running pack for long distances).</li></ul><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1725990460/edi_fw24_trailrunning_blog_image_03_55b11f6ecd.jpg" width="1300" height="1000"></figure><h2><br>Trail Running Technique</h2><p>You’re all set up for a run, now it’s time to get out there. If you’re used to running on pavement, there are a few differences you’ll notice on the trail, so follow our starter tips for comfort and success.</p><p><strong>1. Take short strides:</strong> With roots, rocks and uneven paths, short strides will help you stay agile to hop and dodge your way up the trail. As you run uphill, short strides will help your body stay upright to <a class="gl-link" href="https://www.adidas.com/us/blog/783395-how-to-breathe-while-running">breathe correctly</a>. On the downhill, it helps keep your balance underfoot to avoid sliding out.</p><p><strong>2. Walk when needed:</strong> When going up or down a steep hill, navigating large rocks or boulders, or in slippery conditions, you can and should slow down to a soft jog or a walk. At the end of the day, safely returning home from your run uninjured is what matters most!</p><p><strong>3. Hydrate and fuel:</strong> Running on trails can zap your energy quickly, so drink around 24 to 32 ounces of water per hour and refuel with carbohydrates to keep your energy up.</p><p><br>If you’re a trail running beginner, you might just fall in love with all that the wilderness brings to your run. Grab running apparel, shoes and outdoor gear from adidas Terrex, and when you get home from a run, refresh your trail running shoes with our <a class="gl-link" href="https://www.adidas.com/us/blog/342727-how-to-clean-running-shoes">shoe cleaning guide</a> so you’re ready for the next time the wild trail calls your name.&nbsp;</p>

Shop Trail Running Shoes_https://www.adidas.com/us/trail_running-shoes

Shop Trail Running Shoes

Shop Trail Running Apparel_ttps://www.adidas.com/us/trail_running-clothing

Shop Trail Running Apparel

Trail Running Shoes

Trail Running Apparel

The Benefits of Trail Running Of all sports, running is relatively easy to get out and do. There are so many ways to enjoy running, from marathon training to quick city runs to exploring nature’s trails. For those curious about trail running, it takes a regular run to the next level. By blending endurance and cardiovascular exercise with the calming effects of nature, it makes for a rejuvenating full-body workout. With endless trails to explore, every run feels fresh, making trail running for beginners and seasoned athletes a trusted favorite. Is Trail Running Harder Than Street Running? One of the benefits of trail running versus road running is that every step lands on a softer surface than pavement, making trail running slightly easier on your joints and body. The uneven terrain creates a full-body workout that trains your balance and agility more than a run on pavement. Most runs involve route planning, but trail running has the added element of being in nature, which means more upfront planning so you’re aware of your direction and surroundings. Trail running is not necessarily harder than street running, but it does come with its differences. How to Prepare for a Trail Run 1. Find a trail: Research your trail ahead of time to look at the route, mileage, elevation gain, and technical specifications about the trail conditions and features. 2. Elevation over distance: When running on a road, mileage is king. But on the trail, elevation gain can be a major factor in how long the run will take and how strenuous it will be. Decide how long you want your run to be, and check if the trail and elevation gain will match your goals. 3. Gather your gear: Set your trail run up for success by investing in the right gear and carrying enough water and food. List of Gear for Trail Running In addition to the typical sweat-wicking apparel you’d wear on a run, you’ll need a few specific items before venturing out on the trail. Trail running shoes: Different than hiking shoes and regular running shoes. Learn more in our trail running vs. hiking shoe guide. An outer layer depending on weather conditions. A way to carry water and food (hand strap or waist pack for short distances, running vest or running pack for long distances). Trail Running Technique You’re all set up for a run, now it’s time to get out there. If you’re used to running on pavement, there are a few differences you’ll notice on the trail, so follow our starter tips for comfort and success. 1. Take short strides: With roots, rocks and uneven paths, short strides will help you stay agile to hop and dodge your way up the trail. As you run uphill, short strides will help your body stay upright to breathe correctly. On the downhill, it helps keep your balance underfoot to avoid sliding out. 2. Walk when needed: When going up or down a steep hill, navigating large rocks or boulders, or in slippery conditions, you can and should slow down to a soft jog or a walk. At the end of the day, safely returning home from your run uninjured is what matters most! 3. Hydrate and fuel: Running on trails can zap your energy quickly, so drink around 24 to 32 ounces of water per hour and refuel with carbohydrates to keep your energy up. If you’re a trail running beginner, you might just fall in love with all that the wilderness brings to your run. Grab running apparel, shoes and outdoor gear from adidas Terrex, and when you get home from a run, refresh your trail running shoes with our shoe cleaning guide so you’re ready for the next time the wild trail calls your name.

edi-ss24-trialrunning-mh-d

Two people, a man and a woman, are walking together in a rugged, arid landscape with mountains in the background. The foreground features a rocky, barren terrain.

edi-ss24-trialrunning-mh-m

Two people in athletic gear running on a rocky, desert-like terrain with mountains in the background.

 edi-ss24-trialrunning-mh

edi-ss24-trialrunning-mh-t

Two runners in athletic gear are jogging through a rugged, desert-like landscape with a mountain range visible in the background.

Trail Running for Beginners - Benefits & Tips to Find Your Stride 

The trail is calling your name. Blend your love of running with the great outdoors with the basics of trail running for beginners. 

Trail Running for Beginners - Benefits & Tips to Find Your Stride

<p>Running is among the simplest exercises; it requires nothing more than putting one foot in front of the other, and consequently has no defined age limit—with many serious runners continuing into old age.</p><p>Along with adequate stretching, hydrating, and being cautious of how hard you’re pushing yourself, it’s critical to wear the right gear for safety’s sake. For starters, picking the right shoes can help ward off long-term injuries and ensure stability on your runs, while weather-appropriate apparel can keep you prepared for anything; whether it’s raining or slightly too hot or just too cold, running often happens in less-than-perfect conditions.</p><p>So: What do I wear as a beginner runner? We’ve put together all the running gear and running attire for beginners to help set you up for success:</p><ol><li>Running Shoes and Socks</li><li>Running Apparel</li><li>Running Shorts and Pants</li><li>Running Cap and Running Accessories</li></ol><p>Read on for a rundown of each topic with links to products we recommend.</p><h2>1. Start with Running Shoes (and Running Socks)</h2><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1723659596/edi_fw24_runningessentials_blog_image_01_769d12c8a4.jpg" width="1300" height="900"></figure><p><br>By far, the most crucial piece of running gear for beginners will be your running shoes; the right pair will make your runs feel effortless—and, more importantly, are the runner’s only source of protection from injuries.</p><p>Picking the best running shoes can be highly subjective; you might be looking for stability, comfort, energy return, or something for trail running. <a class="gl-link" href="https://www.adidas.com/us/blog/532007-how-to-choose-running-shoes">We’ve written a guide to help you find your ideal shoe</a>, going over some of the most popular adidas running shoes for beginners, including:</p><ul><li>Supernova Rise (<a class="gl-link" href="https://www.adidas.com/us/supernova-rise-shoes/IF9837.html">Men’s</a>, <a class="gl-link" href="https://www.adidas.com/us/supernova-rise-shoes/IG7512.html">Women’s</a>)</li><li>Ultraboost (<a class="gl-link" href="https://www.adidas.com/us/ultraboost-5x-shoes/JI3385.html">Men’s</a>, <a class="gl-link" href="https://www.adidas.com/us/ultraboost-5x-shoes/JI1334.html">Women’s</a>)</li><li>4DFWD (<a class="gl-link" href="https://www.adidas.com/us/4dfwd-4-running-shoes/ID8886.html">Men’s</a>, <a class="gl-link" href="https://www.adidas.com/us/4dfwd-4-running-shoes/IE8404.html">Women’s</a>)</li></ul><p>At the same time, don’t neglect your running socks. Because they help prevent blisters, chafing, general discomfort and overheating, they become especially important on longer runs. As with running shoes, the best running socks can be game-changers by feeling like a natural fit—almost as though you aren’t even wearing them. The 3-Stripes has a variety of running socks at various lengths:</p><ul><li><a class="gl-link" href="https://www.adidas.com/us/running-ub-heat.rdy-socks/HT4812.html">UB HEAT.RDY Socks</a></li><li><a class="gl-link" href="https://www.adidas.com/us/cushioned-x-mid-crew-socks-3-pairs/EX7148.html">Cushioned X Mid-Crew Socks</a></li><li><a class="gl-link" href="https://www.adidas.com/us/superlite-stripe-low-cut-socks-3-pairs/FZ7013.html">Superlite Stripe Low-Cut Socks</a></li><li><a class="gl-link" href="https://www.adidas.com/us/athletic-cushioned-no-show-socks-6-pairs/Q10332.html">Athletic Cushioned No-Show Socks</a></li></ul><h2><br>2. Pick the Right Running Apparel: Tops, Shirts, and Jackets</h2><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1723659647/edi_fw24_runningessentials_blog_image_02_096fd74ed7.jpg" width="1300" height="900"></figure><p>Protecting yourself from the elements is an essential part of running—be it rain, heat or biting cold. In general, every runner should have at least one lightweight tee that they can wear either for warmer weather or as a layer in colder months. It will fare much better for long-term use than a regular T-shirt, thanks to its comfort, breathability and moisture-wicking materials. If you don’t feel the difference immediately, you will absolutely feel it as your run is underway.</p><p>The 3-Stripes' Own the Run tee is a classic addition to any runner’s wardrobe:</p><ul><li>Own the Run Tee (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-tee/IN1500.html">Men’s</a>)</li><li>Own the Run Tee (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-tee/IV5486.html">Women’s</a>)</li></ul><p>Similarly, adidas sports bras are made to keep you cool, focused, and comfortable during your run, contouring to your shape for a chafe-free fit.&nbsp;</p><ul><li><a class="gl-link" href="https://www.adidas.com/us/run-pocket-medium-support-bra/IX1553.html">Run Pocket Medium-Support Bra</a></li></ul><p>Long-sleeve tees are indispensable when layering for fall and into the depths of winter, and they also make it easier to run in transitional weather, like winter into spring.</p><ul><li>Own the Run Long Sleeve Tee (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-long-sleeve-tee/IN1486.html">Men’s</a>)</li><li>Own the Run Long Sleeve Tee (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-long-sleeve-tee/IN1568.html">Women’s</a>)</li></ul><p>Finally, it can be argued that your running jacket is as vital an investment as your running shoes. After all, how else will you protect yourself from chilly temperatures, or maybe a flashflood and windstorm that strikes midway through your run? It happens more often than you think!</p><ul><li>Own the Run Jacket (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-jacket/IN1483.html">Men’s</a>)</li><li>Own the Run Jacket (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-jacket/IN1576.html">Women’s</a>)</li></ul><h2><br>3. Running Shorts and Pants</h2><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1723659688/edi_fw24_runningessentials_blog_image_03_9bf35913e5.jpg" width="1300" height="900"></figure><p>There’s a reason you don’t see many people training for marathons in jeans—quite a few reasons, actually: overheating, chafing, and inflexibility are just a few among them.</p><p>Like running shirts, running shorts provide the breathability, range of motion, and moisture-wicking you need for the long haul. As a plus, the Own the Run shorts also come with zip pockets for carrying keys, energy gels, or other running essentials.</p><ul><li>Own the Run Shorts (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-shorts/IY0704.html">Men’s</a>)</li><li>Own the Run Shorts (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-shorts/IX6371.html">Women’s</a>)</li></ul><p>Longer running pants come in handy for layering during colder months, but are still light enough to wear year-round. The Own the Run pants offer a tapered fit to ensure your movement is unrestricted.</p><ul><li>Own the Run Pants (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-pants/IK5024.html">Men’s</a>)</li><li>Own the Run Full-Length Leggings (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-full-length-leggings/IS9906.html">Women’s</a>)</li></ul><p>Form-fitting running tights can streamline your strides, compressing blood vessels and improving circulation to your leg muscles. They can serve as another layer of insulation or be worn on their own.</p><ul><li>DailyRun 7/8 Leggings (<a class="gl-link" href="https://www.adidas.com/us/dailyrun-7-8-leggings/IU1648.html">Women’s</a>)</li><li>Own the Run Leggings (<a class="gl-link" href="https://www.adidas.com/us/own-the-run-leggings/HM8444.html">Men’s</a>)</li></ul><h2><br>4. Don’t Forget Your Running Cap: Accessories</h2><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1723659740/edi_fw24_runningessentials_blog_image_04_f2a175545c.jpg" width="1300" height="900"></figure><p><br>Some running accessories make all the difference: Forgetting to bring your running gloves in the wintertime can literally be a dealbreaker—in addition to the painful cold, you will be at increased risk of limiting oxygen circulation and blood flow to your hands. Likewise, a running hat can crucially block both rain and direct sunlight from your face, eyes, and head.</p><ul><li><a class="gl-link" href="https://www.adidas.com/us/running-x-4d-heat.rdy-cap/IS3770.html">Running X 4D HEAT.RDY Cap</a></li><li><a class="gl-link" href="https://www.adidas.com/us/cold.rdy-reflective-detail-running-gloves/HY0670.html">COLD.RDY Reflective Detail Running Gloves</a></li></ul><p>Don’t forget to invest in your recovery, either. A couple items you can start off with include a high-traction yoga mat for your pre- and post-run stretches and a water bottle to stay hydrated on long runs—something that becomes especially important if you spend your summer ramping up for marathons in the fall.</p><ul><li><a class="gl-link" href="https://www.adidas.com/us/adidas-by-stella-mccartney-yoga-mat/JE4433.html">adidas by Stella McCartney Yoga Mat</a></li><li><a class="gl-link" href="https://www.adidas.com/us/steel-metal-bottle-600-ml/EX7308.html">Steel Metal Bottle 600 ML</a><br>&nbsp;</li></ul>

Running Essentials - PC - womens product IDs

Women's Running Essentials

Running Essentials - PC - mens product IDs

Men's Running Essentials

Running is among the simplest exercises; it requires nothing more than putting one foot in front of the other, and consequently has no defined age limit—with many serious runners continuing into old age. Along with adequate stretching, hydrating, and being cautious of how hard you’re pushing yourself, it’s critical to wear the right gear for safety’s sake. For starters, picking the right shoes can help ward off long-term injuries and ensure stability on your runs, while weather-appropriate apparel can keep you prepared for anything; whether it’s raining or slightly too hot or just too cold, running often happens in less-than-perfect conditions. So: What do I wear as a beginner runner? We’ve put together all the running gear and running attire for beginners to help set you up for success: Running Shoes and Socks Running Apparel Running Shorts and Pants Running Cap and Running Accessories Read on for a rundown of each topic with links to products we recommend. 1. Start with Running Shoes (and Running Socks) By far, the most crucial piece of running gear for beginners will be your running shoes; the right pair will make your runs feel effortless—and, more importantly, are the runner’s only source of protection from injuries. Picking the best running shoes can be highly subjective; you might be looking for stability, comfort, energy return, or something for trail running. We’ve written a guide to help you find your ideal shoe, going over some of the most popular adidas running shoes for beginners, including: Supernova Rise (Men’s, Women’s) Ultraboost (Men’s, Women’s) 4DFWD (Men’s, Women’s) At the same time, don’t neglect your running socks. Because they help prevent blisters, chafing, general discomfort and overheating, they become especially important on longer runs. As with running shoes, the best running socks can be game-changers by feeling like a natural fit—almost as though you aren’t even wearing them. The 3-Stripes has a variety of running socks at various lengths: UB HEAT.RDY Socks Cushioned X Mid-Crew Socks Superlite Stripe Low-Cut Socks Athletic Cushioned No-Show Socks 2. Pick the Right Running Apparel: Tops, Shirts, and Jackets Protecting yourself from the elements is an essential part of running—be it rain, heat or biting cold. In general, every runner should have at least one lightweight tee that they can wear either for warmer weather or as a layer in colder months. It will fare much better for long-term use than a regular T-shirt, thanks to its comfort, breathability and moisture-wicking materials. If you don’t feel the difference immediately, you will absolutely feel it as your run is underway. The 3-Stripes' Own the Run tee is a classic addition to any runner’s wardrobe: Own the Run Tee (Men’s) Own the Run Tee (Women’s) Similarly, adidas sports bras are made to keep you cool, focused, and comfortable during your run, contouring to your shape for a chafe-free fit. Run Pocket Medium-Support Bra Long-sleeve tees are indispensable when layering for fall and into the depths of winter, and they also make it easier to run in transitional weather, like winter into spring. Own the Run Long Sleeve Tee (Men’s) Own the Run Long Sleeve Tee (Women’s) Finally, it can be argued that your running jacket is as vital an investment as your running shoes. After all, how else will you protect yourself from chilly temperatures, or maybe a flashflood and windstorm that strikes midway through your run? It happens more often than you think! Own the Run Jacket (Men’s) Own the Run Jacket (Women’s) 3. Running Shorts and Pants There’s a reason you don’t see many people training for marathons in jeans—quite a few reasons, actually: overheating, chafing, and inflexibility are just a few among them. Like running shirts, running shorts provide the breathability, range of motion, and moisture-wicking you need for the long haul. As a plus, the Own the Run shorts also come with zip pockets for carrying keys, energy gels, or other running essentials. Own the Run Shorts (Men’s) Own the Run Shorts (Women’s) Longer running pants come in handy for layering during colder months, but are still light enough to wear year-round. The Own the Run pants offer a tapered fit to ensure your movement is unrestricted. Own the Run Pants (Men’s) Own the Run Full-Length Leggings (Women’s) Form-fitting running tights can streamline your strides, compressing blood vessels and improving circulation to your leg muscles. They can serve as another layer of insulation or be worn on their own. DailyRun 7/8 Leggings (Women’s) Own the Run Leggings (Men’s) 4. Don’t Forget Your Running Cap: Accessories Some running accessories make all the difference: Forgetting to bring your running gloves in the wintertime can literally be a dealbreaker—in addition to the painful cold, you will be at increased risk of limiting oxygen circulation and blood flow to your hands. Likewise, a running hat can crucially block both rain and direct sunlight from your face, eyes, and head. Running X 4D HEAT.RDY Cap COLD.RDY Reflective Detail Running Gloves Don’t forget to invest in your recovery, either. A couple items you can start off with include a high-traction yoga mat for your pre- and post-run stretches and a water bottle to stay hydrated on long runs—something that becomes especially important if you spend your summer ramping up for marathons in the fall. adidas by Stella McCartney Yoga Mat Steel Metal Bottle 600 ML

edi-ss24-runningessentials-mh-d

A person in athletic attire is running on a crosswalk in a busy urban setting, surrounded by blurred pedestrians and buildings.

edi-ss24-runningessentials-mh-m

A person in athletic clothing is running on a crosswalk in front of a large, modern building, with blurred figures in the background.

edi-ss24-runningessentials-mh

edi-ss24-runningessentials-mh-t

A person in athletic attire is running across a crosswalk, surrounded by blurred pedestrians in the background.

Hit the Ground Running: Essentials for Every Runner

Get set for success with a rundown of the best running gear for beginners, including running shoes, shorts, gloves, running caps, and more running essentials. 

Hit the Ground Running - Essentials for Every Runner

<p>Anyone can pick a sneaker that reflects their personal style, but choosing to switch up your lacing patterns? Now that’s next-level customization. Finding new ways to lace your sneakers is a cool way to change the look and feel of your shoe, making it uniquely your own. For an extra pop, swap your laces for a different color that makes your lacing stand out even more.</p><p>Whether you’re looking to lace up Sambas, Stan Smiths or Superstars, here you’ll find six creative ideas with instructions for how to lace sneakers of any kind. Some offer a functional approach, some more stylish, but all of them offer a chance for you to express your individuality.<br>&nbsp;</p><h2>Straight Lacing</h2><figure class="image image_resized" style="width:100%;"><img style="aspect-ratio:827/1080;" src="https://brand.assets.adidas.com/image/upload/v1723667925/edi_fw23_How_to_Lace_Sneakers_blog_image_01_4f88814ccb.gif" width="827" height="1080"></figure><p><br>This style is also called “fashion lacing” or “street lacing” since it’s casual, clean and cool. The loose lacing style gives your foot room to breathe so you can step in style.</p><p>1. Lace straight across through the bottom eyelets. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet.</p><p>2. Left lace goes straight up, through the second eyelet, then straight across to the right side second eyelet. Meanwhile, the right lace goes straight up to the third eyelet, then across to the left side third eyelet.</p><p>3. Left lace goes up to the fourth eyelet, through and across to the other side. Right lace goes up to the fifth eyelet and across to the other side.</p><p>4. Continue in this pattern for the rest of the eyelets. To finish, tie the laces in a bow knot over the tongue, or tuck the bow under the tongue for a clean look.<br>&nbsp;</p><h2>Ladder Lacing</h2><figure class="image image_resized" style="width:100%;"><img style="aspect-ratio:827/1080;" src="https://brand.assets.adidas.com/image/upload/v1723667987/edi_fw23_How_to_Lace_Sneakers_blog_image_02_ad53355c68.gif" width="827" height="1080"></figure><p><br>This unmistakable design weaves laces together horizontally across the top of the shoe and vertically around each eyelet to create a “ladder.” Originally created for military boots worn by ceremonial guards, this look goes great on shoes with lots of eyelets like the Stan Smith. &nbsp;</p><p>1. Lace straight across through the bottom eyelets. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet.</p><p>2. Run each lace up along the outside of the shoe and through the second eyelets.</p><p>3. Run the laces across the shoe to the opposite sides, and loop them under the lace on the outside of the shoe. &nbsp;</p><p>4. Run the laces up along the outside of the shoe and through the next set of eyelets. Cross them over and loop them under the outside edge lace. Continue in this pattern until the last eyelets, then finish by tying a bow knot.<br>&nbsp;</p><h2>Spider Web Lacing</h2><figure class="image image_resized" style="width:100%;"><img style="aspect-ratio:827/1080;" src="https://brand.assets.adidas.com/image/upload/v1723668048/edi_fw23_How_to_Lace_Sneakers_blog_image_03_d45b7ddb05.gif" width="827" height="1080"></figure><p><br>This is the showstopper. The Spider Web is a detailed and intricate lacing technique to stand out on the streets and turn heads. The impressive style weaves an elaborate web with laces going back and forth across the top of the shoe, so follow the steps closely. It’s as complex as it is cool.</p><p>1. Lace straight across through the second eyelets, and make sure each end is even.</p><p>2. Run each lace down along the outside of the shoe and through the first eyelets.</p><p>3. Run each lace up diagonally across the shoe and through the third eyelets, creating an “X” pattern.</p><p>4. Now take each lace straight down, wrapping under the lace on the outside of the eyelet directly below. Then take the laces up diagonally across the shoe to the next open eyelet (the fourth eyelet). Repeat this pattern until you reach the top eyelets and tie a knot.<br>&nbsp;</p><h2>Bow Tie Lacing</h2><figure class="image image_resized" style="width:100%;"><img style="aspect-ratio:827/1080;" src="https://brand.assets.adidas.com/image/upload/v1723668144/edi_fw23_How_to_Lace_Sneakers_blog_image_04_90c8eaa3e3.gif" width="827" height="1080"></figure><p><br>If you want to rock a lacing style that’s more minimalistic, then Bow Tie lacing is the way to go. It hides the laces by running them up the inside of the shoe vertically before crossing them over, creating a loose fit that’s comfortable, casual and stylish. &nbsp;</p><p>1. Take the lace straight across and through the bottom eyelets on the outside of the shoe. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet.</p><p>2. For a shoe with an even number of eyelets, thread the laces diagonally across through the second eyelets, creating an “X” on top of the shoe.</p><p>3. For a shoe with an odd number of eyelets, run the laces straight up the inside of the shoe through the second eyelets, then diagonally across into the third eyelets, creating an “X” shape.</p><p>4. Run the laces straight up the inside of the shoe into the next open eyelet, then cross them diagonally and run them through the outside of the next eyelet up. Continue this pattern until the top of the shoe, then tie a knot to finish.<br>&nbsp;</p><h2>Loop-Back Lacing</h2><figure class="image image_resized" style="width:100%;"><img style="aspect-ratio:827/1080;" src="https://brand.assets.adidas.com/image/upload/v1723668187/edi_fw23_How_to_Lace_Sneakers_blog_image_05_d80d84a052.gif" width="827" height="1080"></figure><p><br>When you’re rocking Loop-Back Lacing, fancy footwork takes on a whole new meaning. This decorative style loops the laces together straight down the middle of the shoe. It’s the opposite approach of traditional crisscross lacing patterns. To really make the style pop, try thick, round and colorful laces that contrast with the color of the shoe (for example: white laces on black shoes).</p><p>1. Take the lace straight across and through the bottom eyelets on the outside of the shoe. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet.</p><p>2. Take each lace diagonally across the shoe, then wrap them around each other in the middle and string them back through the inside of the next open eyelet. Repeat this step by continuing to loop the laces together in the middle and stringing them through the next eyelets. Finish at the top of the shoe with a knot.<br>&nbsp;</p><h2>Missing Laces</h2><figure class="image image_resized" style="width:100%;"><img style="aspect-ratio:827/1080;" src="https://brand.assets.adidas.com/image/upload/v1723668238/edi_fw23_How_to_Lace_Sneakers_blog_image_06_8b1007b164.gif" width="827" height="1080"></figure><p><br>In this style, the laces are hidden along the inside of the shoe, making it appear as if your shoes are missing laces. The novelty style creates an incredibly loose fit that’s perfect for kicking it with your crew. Just don’t plan on busting a move on the dance floor.</p><p>1. Take the lace straight across and through the bottom eyelets on the outside of the shoe. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet.</p><p>2. Run each lace straight up the inside of the shoe to the next eyelet and through, then up the outside of the eyelet and through. Continue stringing them in and out but never crossing over the middle of the shoe. At the top, tie a bow and tuck it behind the tongue.<br>&nbsp;</p><h2>What is the proper way to lace sneakers? &nbsp;</h2><p>There is no right or wrong way to lace your sneakers. The classic way to lace them is by crossing each lace over the other and through each eyelet for a standard criss-cross lacing style.</p><h2>Do you lace sneakers over or under? &nbsp;</h2><p>Lacing over or under each eyelet will yield different looks, which is up to personal preference. Lacing over the eyelets will keep your laces more elevated on the outside of your shoe, and lacing under each eyelet will keep your laces closer to the tongue.</p><h2>How tight should you lace your shoes?</h2><p>How tight you lace your shoes is up to you. For lots of walking, you’ll want a lacing style that keeps your shoes snug to your feet. But for a style where you’re going for looks over functionality, you can opt for a looser lacing style.&nbsp;</p>

Shop Men’s Sneakers_https://www.adidas.com/us/men-athletic_sneakers

Shop Men’s Sneakers

Shop Women’s Sneakers_https://www.adidas.com/us/women-athletic_sneakers

Shop Women’s Sneakers

Shop Kid’s Sneakers_https://www.adidas.com/us/boys-athletic_sneakers

Shop Kid’s Sneakers

6 creative ways to lace up your sneakers - PC - men athletic sneakers

Men's Sneakers

6 creative ways to lace up your sneakers - PC - women athletic sneakers

Women's Sneakers

6 creative ways to lace up your sneakers - PC - boys

Kid's Sneakers

Anyone can pick a sneaker that reflects their personal style, but choosing to switch up your lacing patterns? Now that’s next-level customization. Finding new ways to lace your sneakers is a cool way to change the look and feel of your shoe, making it uniquely your own. For an extra pop, swap your laces for a different color that makes your lacing stand out even more. Whether you’re looking to lace up Sambas, Stan Smiths or Superstars, here you’ll find six creative ideas with instructions for how to lace sneakers of any kind. Some offer a functional approach, some more stylish, but all of them offer a chance for you to express your individuality. Straight Lacing This style is also called “fashion lacing” or “street lacing” since it’s casual, clean and cool. The loose lacing style gives your foot room to breathe so you can step in style. 1. Lace straight across through the bottom eyelets. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet. 2. Left lace goes straight up, through the second eyelet, then straight across to the right side second eyelet. Meanwhile, the right lace goes straight up to the third eyelet, then across to the left side third eyelet. 3. Left lace goes up to the fourth eyelet, through and across to the other side. Right lace goes up to the fifth eyelet and across to the other side. 4. Continue in this pattern for the rest of the eyelets. To finish, tie the laces in a bow knot over the tongue, or tuck the bow under the tongue for a clean look. Ladder Lacing This unmistakable design weaves laces together horizontally across the top of the shoe and vertically around each eyelet to create a “ladder.” Originally created for military boots worn by ceremonial guards, this look goes great on shoes with lots of eyelets like the Stan Smith. 1. Lace straight across through the bottom eyelets. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet. 2. Run each lace up along the outside of the shoe and through the second eyelets. 3. Run the laces across the shoe to the opposite sides, and loop them under the lace on the outside of the shoe. 4. Run the laces up along the outside of the shoe and through the next set of eyelets. Cross them over and loop them under the outside edge lace. Continue in this pattern until the last eyelets, then finish by tying a bow knot. Spider Web Lacing This is the showstopper. The Spider Web is a detailed and intricate lacing technique to stand out on the streets and turn heads. The impressive style weaves an elaborate web with laces going back and forth across the top of the shoe, so follow the steps closely. It’s as complex as it is cool. 1. Lace straight across through the second eyelets, and make sure each end is even. 2. Run each lace down along the outside of the shoe and through the first eyelets. 3. Run each lace up diagonally across the shoe and through the third eyelets, creating an “X” pattern. 4. Now take each lace straight down, wrapping under the lace on the outside of the eyelet directly below. Then take the laces up diagonally across the shoe to the next open eyelet (the fourth eyelet). Repeat this pattern until you reach the top eyelets and tie a knot. Bow Tie Lacing If you want to rock a lacing style that’s more minimalistic, then Bow Tie lacing is the way to go. It hides the laces by running them up the inside of the shoe vertically before crossing them over, creating a loose fit that’s comfortable, casual and stylish. 1. Take the lace straight across and through the bottom eyelets on the outside of the shoe. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet. 2. For a shoe with an even number of eyelets, thread the laces diagonally across through the second eyelets, creating an “X” on top of the shoe. 3. For a shoe with an odd number of eyelets, run the laces straight up the inside of the shoe through the second eyelets, then diagonally across into the third eyelets, creating an “X” shape. 4. Run the laces straight up the inside of the shoe into the next open eyelet, then cross them diagonally and run them through the outside of the next eyelet up. Continue this pattern until the top of the shoe, then tie a knot to finish. Loop-Back Lacing When you’re rocking Loop-Back Lacing, fancy footwork takes on a whole new meaning. This decorative style loops the laces together straight down the middle of the shoe. It’s the opposite approach of traditional crisscross lacing patterns. To really make the style pop, try thick, round and colorful laces that contrast with the color of the shoe (for example: white laces on black shoes). 1. Take the lace straight across and through the bottom eyelets on the outside of the shoe. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet. 2. Take each lace diagonally across the shoe, then wrap them around each other in the middle and string them back through the inside of the next open eyelet. Repeat this step by continuing to loop the laces together in the middle and stringing them through the next eyelets. Finish at the top of the shoe with a knot. Missing Laces In this style, the laces are hidden along the inside of the shoe, making it appear as if your shoes are missing laces. The novelty style creates an incredibly loose fit that’s perfect for kicking it with your crew. Just don’t plan on busting a move on the dance floor. 1. Take the lace straight across and through the bottom eyelets on the outside of the shoe. Adjust the lace so there’s an equal amount of lace on each side of the bottom of the eyelet. 2. Run each lace straight up the inside of the shoe to the next eyelet and through, then up the outside of the eyelet and through. Continue stringing them in and out but never crossing over the middle of the shoe. At the top, tie a bow and tuck it behind the tongue. What is the proper way to lace sneakers? There is no right or wrong way to lace your sneakers. The classic way to lace them is by crossing each lace over the other and through each eyelet for a standard criss-cross lacing style. Do you lace sneakers over or under? Lacing over or under each eyelet will yield different looks, which is up to personal preference. Lacing over the eyelets will keep your laces more elevated on the outside of your shoe, and lacing under each eyelet will keep your laces closer to the tongue. How tight should you lace your shoes? How tight you lace your shoes is up to you. For lots of walking, you’ll want a lacing style that keeps your shoes snug to your feet. But for a style where you’re going for looks over functionality, you can opt for a looser lacing style.

how-to-lace-sneakers-mh-d_221-1062527

how-to-lace-sneakers-mh

how-to-lace-sneakers-mh-m_221-1062528

6 Creative Ways To Lace Up Your Sneakers With Instructions

Take your sneaker game to the next level with our guide on how to tie shoelaces in different styles. From straight lacing to ladder lacing—we cover them all!

LATEST STORIES