<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>

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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.

low-impact-workouts-masthead-d_221-842073

low-impact-workouts-masthead-t_221-842076

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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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stretching-myths-blog-hero-image-m_146-533136

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The Three Biggest Myths About Stretching

Debunk some of the biggest myths around stretching and learn the truth about how implementing a stretching routine can benefit your health.

The Three Biggest Myths About Stretching 

<h2>WHEN IS THE BEST TIME TO RUN?</h2><p>So, you’re starting a running routine and wondering when is the best time of day to run? No matter what you decide, running at any time of day takes dedication, and you should be proud that you’re accomplishing your fitness goals.</p><p>While there might be a few pros and cons to different times of the day, really, there is no best time of day to run — just what is best for your body and your schedule so that you can complete your running goal. If you can stay consistent in getting those miles in, then you're well on your way to <a class="gl-link" href="https://www.adidas.com/us/blog/534090-how-to-improve-your-running-performance-5-effective-tips">improving your running performance</a>.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1742416062/edi_ss25_timeofdaytorun_blogimage_01_bc6482595b.jpg" width="1300" height="900"></figure><h2><br>Benefits of running in the morning</h2><p>Whether you’re an early bird or prefer to hit the snooze button, you can’t deny that once the workout is over first thing in the morning, you feel unstoppable. Running in the morning is a great way to make sure you get your workout in ahead of a busy schedule, and you’ll get your metabolism pumping and enjoy the runner’s high well into your day.</p><p><strong>Pros: &nbsp;</strong></p><ul><li>When it’s first thing in the morning, there’s no excuse not to run later on, because you already did it. If you’re training for a race, running early in the morning also mimics race-day conditions.</li><li>Running in the morning fires up your metabolism and makes you feel energized for the rest of your day.</li><li>Because it’s first thing, you’re less likely to get a side ache from too much food before a run.</li></ul><p><strong>Cons: &nbsp;</strong></p><ul><li>Depending on your work schedule, you might have to wake up earlier than normal. This can be tough if you go to bed late or don’t enjoy waking early.</li><li>Even if you do wake early, it can still be challenging to get a run in if you’ve got a busy schedule in the morning, like getting ready for work or getting your kids to school.</li><li>Since it’s first thing in the morning, you’re often running before breakfast or your morning coffee, so if you plan to run longer than an hour, you might need a snack to stay energized on your run.</li><li>Running in the morning may cause you to feel sore throughout your day, especially if you’re sitting at a desk job.</li></ul><h2><br>Should I run on an empty stomach?</h2><p>While you technically can run short distances on an empty stomach, having at least a light snack before your run will help you make the most of your training, explained <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">Juan Martinez, a Performance Manager with EXOS</a>. “There's plenty of people who can get away with not having consumed anything and going for a run or training. They've probably done it for a long time and they've gotten used to it. Can they see progress? Sure. Will it be as fast as they want? Maybe. Maybe not,” said Martinez. Running on an empty stomach can increase fatigue, in turn reducing your running intensity and leaving you at risk for injury. &nbsp;</p><p>Prioritize fuel that’s easy on your stomach and easily digested, such as a banana or granola, and if you’re running long distances, take snacks or gels to refuel along the way. “Carbs or sugars are quickly absorbed, and they're more quickly utilized when your body makes energy. So that would be preferred over some protein or fats before you run,” said <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">Thomas Richardson, a Performance Coach at EXOS</a>.</p><p>It’s also important to eat a well-balanced meal after your run to replenish your energy. Whether you’re running for fun, to increase your fitness, or to lose weight, it’s important to view food as fuel that your body needs to perform at its best. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1742416097/edi_ss25_timeofdaytorun_blogimage_02_b160a1a030.jpg" width="1300" height="900"></figure><h2><br>Benefits of running in the afternoon</h2><p>Running in the afternoon can be a sweet spot for people who aren’t early birds or night owls. Running in the afternoon allows you to have a productive morning and then break up your day with a lunchtime or mid-afternoon run, which can be when your energy drops anyway — so why not trade that afternoon coffee with an invigorating run?</p><p><strong>Pros:</strong></p><ul><li>An afternoon run is the perfect way to break up your day — especially if you have a desk job.</li><li>By running in the afternoon, you have the energy from having had food already in the day.</li><li>The sun is brightest in the middle of the day, making it safer to run so that cars and bikers can see you.</li></ul><p><strong>Cons: &nbsp;</strong></p><ul><li>While it’s the best time for visibility, the afternoon is also the highest point of sun exposure. Be sure to use sunscreen and UPF running gear to minimize the damage, and hydrate well, especially if you’re going on a long run in the summer.</li><li>Things come up — by running in the afternoon, you risk having to deprioritize your run if things get busy. &nbsp;</li><li>If you’re slipping out for a run in between meetings or commitments, you might not have as long to run since it’s the middle of your day.</li></ul><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1742416125/edi_ss25_timeofdaytorun_blogimage_03_8a35c90753.jpg" width="1300" height="900"></figure><h2><br>Benefits of running at night</h2><p>If you were nodding along with the cons in the morning run section, then you might enjoy running at night more. Besides getting to sleep longer, an evening run can be more leisurely since it’s at the end of your day, and you get to enjoy a limber body and perhaps good energy from a full day of eating.</p><p><strong>Pros:&nbsp;</strong>&nbsp;</p><ul><li>Running in the evening is a good way to decompress from your day and get out the last of your energy.</li><li>Your post-run stretch can serve as a wind down from running at night while also prepping your mind and body for a restful sleep. &nbsp;</li><li>By running at night, you have the fuel from a full day of eating, which feels better to some versus running on an empty stomach in the morning.</li><li>Running at night might be the most flexible schedule for you, since it’s the last thing to accomplish in your day.</li></ul><p><strong>Cons: &nbsp;</strong></p><ul><li>Running at night means you’ve lived a full day already, so you might be low on energy and be tempted to skip your run. &nbsp;</li><li>Evening plans or bad weather may come up and make you forego your run.</li><li>Dark nights can be riskier to run in, so make sure you have proper visibility gear to stay safe and learn <a class="gl-link" href="https://www.adidas.com/us/blog/358462-run-safely-in-the-dark">how to run safely in the dark</a>.</li></ul><h2><br>IS IT BETTER TO RUN IN THE MORNING OR AT NIGHT?</h2><p>By now you’ve read the pros and cons of running in the morning, afternoon, or night, and you can decipher that each has its strengths based on your schedule, habits, and preferences. No matter what time of day you choose to run, gear up with the right <a class="gl-link" href="https://www.adidas.com/us/blog/hit-the-ground-running-essentials-for-every-runner">running essentials</a> and have fun racking up the miles.</p><p><i>Illustrations by Elisa Cox&nbsp;</i></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

WHEN IS THE BEST TIME TO RUN? So, you’re starting a running routine and wondering when is the best time of day to run? No matter what you decide, running at any time of day takes dedication, and you should be proud that you’re accomplishing your fitness goals. While there might be a few pros and cons to different times of the day, really, there is no best time of day to run — just what is best for your body and your schedule so that you can complete your running goal. If you can stay consistent in getting those miles in, then you're well on your way to improving your running performance. Benefits of running in the morning Whether you’re an early bird or prefer to hit the snooze button, you can’t deny that once the workout is over first thing in the morning, you feel unstoppable. Running in the morning is a great way to make sure you get your workout in ahead of a busy schedule, and you’ll get your metabolism pumping and enjoy the runner’s high well into your day. Pros: When it’s first thing in the morning, there’s no excuse not to run later on, because you already did it. If you’re training for a race, running early in the morning also mimics race-day conditions. Running in the morning fires up your metabolism and makes you feel energized for the rest of your day. Because it’s first thing, you’re less likely to get a side ache from too much food before a run. Cons: Depending on your work schedule, you might have to wake up earlier than normal. This can be tough if you go to bed late or don’t enjoy waking early. Even if you do wake early, it can still be challenging to get a run in if you’ve got a busy schedule in the morning, like getting ready for work or getting your kids to school. Since it’s first thing in the morning, you’re often running before breakfast or your morning coffee, so if you plan to run longer than an hour, you might need a snack to stay energized on your run. Running in the morning may cause you to feel sore throughout your day, especially if you’re sitting at a desk job. Should I run on an empty stomach? While you technically can run short distances on an empty stomach, having at least a light snack before your run will help you make the most of your training, explained Juan Martinez, a Performance Manager with EXOS. “There's plenty of people who can get away with not having consumed anything and going for a run or training. They've probably done it for a long time and they've gotten used to it. Can they see progress? Sure. Will it be as fast as they want? Maybe. Maybe not,” said Martinez. Running on an empty stomach can increase fatigue, in turn reducing your running intensity and leaving you at risk for injury. Prioritize fuel that’s easy on your stomach and easily digested, such as a banana or granola, and if you’re running long distances, take snacks or gels to refuel along the way. “Carbs or sugars are quickly absorbed, and they're more quickly utilized when your body makes energy. So that would be preferred over some protein or fats before you run,” said Thomas Richardson, a Performance Coach at EXOS. It’s also important to eat a well-balanced meal after your run to replenish your energy. Whether you’re running for fun, to increase your fitness, or to lose weight, it’s important to view food as fuel that your body needs to perform at its best. Benefits of running in the afternoon Running in the afternoon can be a sweet spot for people who aren’t early birds or night owls. Running in the afternoon allows you to have a productive morning and then break up your day with a lunchtime or mid-afternoon run, which can be when your energy drops anyway — so why not trade that afternoon coffee with an invigorating run? Pros: An afternoon run is the perfect way to break up your day — especially if you have a desk job. By running in the afternoon, you have the energy from having had food already in the day. The sun is brightest in the middle of the day, making it safer to run so that cars and bikers can see you. Cons: While it’s the best time for visibility, the afternoon is also the highest point of sun exposure. Be sure to use sunscreen and UPF running gear to minimize the damage, and hydrate well, especially if you’re going on a long run in the summer. Things come up — by running in the afternoon, you risk having to deprioritize your run if things get busy. If you’re slipping out for a run in between meetings or commitments, you might not have as long to run since it’s the middle of your day. Benefits of running at night If you were nodding along with the cons in the morning run section, then you might enjoy running at night more. Besides getting to sleep longer, an evening run can be more leisurely since it’s at the end of your day, and you get to enjoy a limber body and perhaps good energy from a full day of eating. Pros: Running in the evening is a good way to decompress from your day and get out the last of your energy. Your post-run stretch can serve as a wind down from running at night while also prepping your mind and body for a restful sleep. By running at night, you have the fuel from a full day of eating, which feels better to some versus running on an empty stomach in the morning. Running at night might be the most flexible schedule for you, since it’s the last thing to accomplish in your day. Cons: Running at night means you’ve lived a full day already, so you might be low on energy and be tempted to skip your run. Evening plans or bad weather may come up and make you forego your run. Dark nights can be riskier to run in, so make sure you have proper visibility gear to stay safe and learn how to run safely in the dark. IS IT BETTER TO RUN IN THE MORNING OR AT NIGHT? By now you’ve read the pros and cons of running in the morning, afternoon, or night, and you can decipher that each has its strengths based on your schedule, habits, and preferences. No matter what time of day you choose to run, gear up with the right running essentials and have fun racking up the miles. Illustrations by Elisa Cox

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A colorful and whimsical illustration depicting a cartoon-like character with large eyes and ears, wearing a hat, walking through a surreal landscape with mountains, stars, and various abstract shapes and patterns in the background.

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A colorful, cartoon-like character with large eyes, wings, and a cheerful expression is standing on a path against a vibrant orange and purple background with stars and other elements.

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A colorful, whimsical illustration depicts a cat-like creature with wings, wearing a hat and sneakers, standing in a vibrant, fantastical landscape with palm trees, stars, and a dramatic sky.

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A colorful, whimsical illustration depicts a cat-like creature with large eyes, wings, and vibrant, patterned clothing standing in a surreal, nighttime landscape with stars and palm trees.

Morning, Noon, or Night? Find the Best Time of Day to Run 

Are you an early riser or a night owl? Read the pros and cons of running in the morning vs. night and choose the best time of day to run based on your schedule. 

<h2>The Gazelle: From Sport to Streetwear</h2><p>Leaps and bounds beyond the competition, the adidas Gazelle has always been a force of nature. Originally created for indoor sports in 1966, the Gazelle has a true signature style and is a permanent fixture of adidas Originals. The instantly recognizable, street-smart silhouette has been adopted by celebrities, athletes, influencers, artists, skaters, and virtually everyone else. A true pioneer in versatility, the Gazelle encourages you to take strides in style — whether in city streets or all the way across town, nowhere is off limits. Dig into our Gazelle size guide below to find your perfect fit.</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1742408436/ED_110_ss25_Gazelle_Size_Guide_Blog_Image_01_5b6370c2c3.jpg" width="1300" height="900"></figure><h2><br>How does the adidas Gazelle Fit?&nbsp;</h2><p>To understand how the Gazelle fits, it’s first important to understand sizing at large. Different brands in different parts of the world have different sizing conventions, and this is made immediately noticeable through sneaker sizing. For instance, the US and EU use different measurements when it comes to measuring feet and finding corresponding shoe sizes. adidas uses a 1/3 sizing convention when developing their shoes, which does not translate perfectly into the ½ system in place in the US. Because of this, the Gazelle tends to lean more towards the roomy side when you select your true shoe size — if you are in between sizes in the US, or simply prefer a slightly roomier fit, go with your normal shoe size in Gazelle.</p><p>Keep in mind that if you are shopping for the Gazelle Indoor or Gazelle Bold styles, the same sizing principles apply. Order half a size down if you prefer a snug fit, but if you have wider feet or like a little wiggle room in your shoes, go true to size.</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1742408469/ED_110_ss25_Gazelle_Size_Guide_Blog_Image_02_2f8f76045f.jpg" width="1300" height="900"></figure><h2><br>How to Find Your Shoe Size</h2><p>Available in US whole and half sizes for adults and kids, the adidas Gazelle generally fits true to size. To find the right size for you, measure your feet according to our <a class="gl-link" href="https://www.adidas.com/us/blog/968383-how-to-measure-shoe-size">size guide</a>.</p><p>Note that the Gazelle tends to have a more forgiving, roomier fit than other true to size adidas models. You may need to adjust your size slightly, depending on the width of your feet. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1742408500/ED_110_ss25_Gazelle_Size_Guide_Blog_Image_03_a554fe6e7f.jpg" width="1300" height="900"></figure><h2><br>Gazelle Indoor</h2><p>To add a bit of sporty flavor to your outfits, try out the Gazelle Indoor. A timeless staple that takes influence from the world of indoor training, this variation of the classic Gazelle sports the same bold lines and straightforward design of the original, with thoughtful changes to the upper paneling and heel that set it apart.</p><h2>Gazelle Bold</h2><p>A true child of the ‘90s, the Gazelle Bold raised the bar on style when it debuted in 1996 and still leads the charge when it comes to self-expression today. The triple-stacked outsole gives the Gazelle Bold a heightened appeal that makes a statement, while the original T-toe and clean design keep it in touch with its roots. This unique sneaker is loaded with personality, however you like to wear it. Available in a wide variety of colors and materials, there’s a Gazelle Bold for those who love to stand out.</p><h2>Finding Your Gazelle</h2><p>They say that the right shoe is the one that fits. Since the adidas Gazelle has been around for more than 50 years, you now have many more options and variations of this landmark style to choose from. Whether the upper is constructed of suede, leather, or nubuck, the fit of the Gazelle will remain the same. And if you’re shopping for the classic Gazelle, the Gazelle Indoor, or the Gazelle Bold, keep these same sizing details in mind. &nbsp;</p><p>Looking for a little style advice? Check out our article for pointers on <a class="gl-link" href="https://www.adidas.com/us/blog/936800-how-to-style-adidas-gazelle-sneakers">how to style adidas Gazelle sneakers</a>. Interested in the adidas Samba, Superstar, or Forum? We’ve got you covered there too, with our <a class="gl-link" href="https://www.adidas.com/us/blog/982564-the-adidas-samba-size-guide">Samba size guide</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/613555-how-do-adidas-superstar-shoes-fit">Superstar size guide</a>, and <a class="gl-link" href="https://www.adidas.com/us/blog/807075-the-definitive-adidas-forum-size-guide">Forum size guides</a> ready to help you find your best fit yet.&nbsp;</p>

SHOP gazelle_/gazelle

SHOP gazelle

gazelle

adidas Gazelle Sneakers

The Gazelle: From Sport to Streetwear Leaps and bounds beyond the competition, the adidas Gazelle has always been a force of nature. Originally created for indoor sports in 1966, the Gazelle has a true signature style and is a permanent fixture of adidas Originals. The instantly recognizable, street-smart silhouette has been adopted by celebrities, athletes, influencers, artists, skaters, and virtually everyone else. A true pioneer in versatility, the Gazelle encourages you to take strides in style — whether in city streets or all the way across town, nowhere is off limits. Dig into our Gazelle size guide below to find your perfect fit. How does the adidas Gazelle Fit? To understand how the Gazelle fits, it’s first important to understand sizing at large. Different brands in different parts of the world have different sizing conventions, and this is made immediately noticeable through sneaker sizing. For instance, the US and EU use different measurements when it comes to measuring feet and finding corresponding shoe sizes. adidas uses a 1/3 sizing convention when developing their shoes, which does not translate perfectly into the ½ system in place in the US. Because of this, the Gazelle tends to lean more towards the roomy side when you select your true shoe size — if you are in between sizes in the US, or simply prefer a slightly roomier fit, go with your normal shoe size in Gazelle. Keep in mind that if you are shopping for the Gazelle Indoor or Gazelle Bold styles, the same sizing principles apply. Order half a size down if you prefer a snug fit, but if you have wider feet or like a little wiggle room in your shoes, go true to size. How to Find Your Shoe Size Available in US whole and half sizes for adults and kids, the adidas Gazelle generally fits true to size. To find the right size for you, measure your feet according to our size guide. Note that the Gazelle tends to have a more forgiving, roomier fit than other true to size adidas models. You may need to adjust your size slightly, depending on the width of your feet. Gazelle Indoor To add a bit of sporty flavor to your outfits, try out the Gazelle Indoor. A timeless staple that takes influence from the world of indoor training, this variation of the classic Gazelle sports the same bold lines and straightforward design of the original, with thoughtful changes to the upper paneling and heel that set it apart. Gazelle Bold A true child of the ‘90s, the Gazelle Bold raised the bar on style when it debuted in 1996 and still leads the charge when it comes to self-expression today. The triple-stacked outsole gives the Gazelle Bold a heightened appeal that makes a statement, while the original T-toe and clean design keep it in touch with its roots. This unique sneaker is loaded with personality, however you like to wear it. Available in a wide variety of colors and materials, there’s a Gazelle Bold for those who love to stand out. Finding Your Gazelle They say that the right shoe is the one that fits. Since the adidas Gazelle has been around for more than 50 years, you now have many more options and variations of this landmark style to choose from. Whether the upper is constructed of suede, leather, or nubuck, the fit of the Gazelle will remain the same. And if you’re shopping for the classic Gazelle, the Gazelle Indoor, or the Gazelle Bold, keep these same sizing details in mind. Looking for a little style advice? Check out our article for pointers on how to style adidas Gazelle sneakers. Interested in the adidas Samba, Superstar, or Forum? We’ve got you covered there too, with our Samba size guide, Superstar size guide, and Forum size guides ready to help you find your best fit yet.

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The image displays various Adidas sneaker designs, including platform shoes with black and white color schemes and gum soles, against a vibrant purple background.

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The image displays three different views of a black and white Adidas Gazelle sneaker, set against a vibrant purple background.

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The image displays several views of a black and white sneaker with a gum sole, showcased against a vibrant purple background.

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The image displays three different pairs of Adidas Gazelle sneakers in various colorways, including black and white, against a vibrant purple background.

The adidas Gazelle Size Guide: How Do Gazelle Sneakers Fit

Bridge the gap between comfort and style with ease in the heritage adidas classic, Gazelle. Dig into our Gazelle size guide to find your perfect fit. 

<h2>HOW TO PICK A RUNNING SHOE</h2><p>Knowing how to find the right running shoes is crucial to preventing injuries and staying comfortable throughout your runs; both play a big part in overall enjoyment and eagerness to keep running as time goes on.</p><p>There are a lot of important features to consider, including cushioning in running shoes, the heel to toe drop, and whether or not it’s suited for specific terrains. From the most cushioning to race-day favorites, we’re breaking down all the running shoe categories so you can find your perfect match.</p><p>To start off, we’ve created a flow chart on how to pick shoes for running — helping map out some choices based on different running styles, including how often you like to run and what features you prioritize. You can also find more information about all the gear you’ll need in our guide on <a class="gl-link" href="https://www.adidas.com/us/blog/hit-the-ground-running-essentials-for-every-runner">essentials for every runner</a>.</p><figure class="image"><img style="aspect-ratio:1300/1530;" src="https://brand.assets.adidas.com/image/upload/v1741640415/edi_ss25_howtochoosearunningshoe_blog_image_01_8e4554ec07.jpg" alt="Flow chart for how to choose running shoes" width="1300" height="1530"></figure><h2><br>THREE FACTORS TO CONSIDER WHEN BUYING RUNNING SHOES</h2><p>There are lots of features in different running shoe categories that make them tempting to pick up — but to find the right pair for you, consider which features are important for your running habits.</p><h3>1. WHERE DO YOU USUALLY RUN? &nbsp;</h3><p>You might favor responsive and lightweight cushioning in running shoes if you're running on city concrete. It should also help neutralize your pronation and provide stability as well as traction, which are especially important for sidewalks, stairs, and roads; running in an unstable shoe could lead to ankle rolls or overuse injuries. &nbsp;</p><p>On the other hand, you might choose a shoe with durable traction that prevents foot rotation if you prefer the trails. It should be able to grip on different terrains — like mud, gravel, and dirt — and protect your feet from the elements.</p><p>We’ve written an in-depth guide on <a class="gl-link" href="https://www.adidas.com/us/blog/544321-trail-running-shoes-vs-running-shoes-whats-the-difference">trail running shoes vs running shoes</a> that goes into more detail on how to find the right running shoes for you.</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640449/edi_ss25_howtochoosearunningshoe_blog_image_02_16bed18df6.jpg" alt="adidas Adizero EVO SL road running shoe" width="1300" height="850"></figure><p><br><strong>A. ROAD: Adizero EVO SL</strong></p><p>If you’re learning about how to choose running shoes, the Adizero Evo SL is the perfect place to start. Taking cues from the Adizero Pro Evo 1, our lightest and fastest ever racing shoe, the Adizero Evo SL was made for everyone who wants to feel fast — wherever life takes them. Combining a racing aesthetic with Adizero running tech features, it makes for the perfect all-around road running shoe; the LIGHTSTRIKE PRO foam midsole is lighter than ever, offering resilient cushioning and optimal energy return.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640479/edi_ss25_howtochoosearunningshoe_blog_image_03_b4ac733d80.jpg" alt="adidas Terrex Agravic 3 trail running shoe" width="1300" height="850"></figure><p><br><strong>B. TRAIL: Terrex Agravic 3</strong></p><p>The Terrex Agravic 3 is a robust and mighty running shoe that feels lightweight thanks to the Lightstrike foam. The mesh upper boosts your run with comfort and breathability — no matter the trail. The Terrex Agravic 3 is made to take on tough terrain. A trail running shoe that will elevate your mountain game, the Continental™ Rubber outsole delivers the grip you need for different terrains.</p><h3>2. WHAT LEVEL OF CUSHIONING DO YOU LIKE?</h3><p>Less cushioning lets you feel the ground as you run. More cushioning delivers more comfort and energy return, but it can also mean a heavier shoe that is higher off the ground. Everyone is different, so determine what feels good to you.</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640537/edi_ss25_howtochoosearunningshoe_blog_image_04_d9050c3ba3.jpg" alt="adidas Ultraboost 5X running shoe" width="1300" height="850"></figure><p><br><strong>A. MAXIMUM: Ultraboost 5X</strong></p><p>Ultraboost has always offered outstanding cushioning in running shoes, and Ultraboost 5X continues this legacy. The Light BOOST midsole provides lasting energy, responsiveness, and comfort. Hundreds of BOOST capsules are fused together and ready to explode with energy and power every stride. The iconic Light BOOST midsole is paired with the adidas LEP system, blessing runners with a responsive running stride.</p><p>Like the original Ultraboost, this updated model emphasizes versatility and comfort—making it a great cross-training shoe for people who are just getting into running and an excellent recovery running shoe for more advanced runners.</p><p>To find your ideal shoe fit for Ultraboost, read our <a class="gl-link" href="https://www.adidas.com/us/blog/389211-the-only-ultraboost-sizing-guide-youll-ever-need">Ultraboost sizing guide</a>.</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640563/edi_ss25_howtochoosearunningshoe_blog_image_05_184c09566e.jpg" alt="adidas Supernova Rise 2 running shoe" width="1300" height="850"></figure><p><br><strong>B. MODERATE: Supernova Rise 2</strong></p><p>Designed to help runners run comfortably every time on any terrain, the Supernova Rise 2s are one of a kind. These cushioned shoes ride on a Dreamstrike+ midsole, our lightweight super foam tuned for comfort, and Support Rods help guide you from heel strike to toe off. The sandwich mesh upper and premium heel construction are elegantly designed for optimized breathability, giving it our most comfortable fit yet.</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640589/edi_ss25_howtochoosearunningshoe_blog_image_06_338bfc6099.jpg" alt="adidas Adizero SL 2 running shoe" width="1300" height="850"></figure><p><br><strong>C. MINIMAL: Adizero SL 2</strong></p><p>A versatile favorite from the Adizero family, the Adizero SL 2 delivers reliability, performance, and value. In contrast with the Supernova Rise 2 and the Ultraboost 5X, it serves as a go-to daily running shoe — powered by the responsive Lightstrike Pro foam in the midsole for next-level speed. Coupled with the engineered mesh upper for breathability, it’s an excellent pick for medium distance runs between 3 and 12 miles on nearly any terrain.</p><h3>3. DO YOU NEED SPECIFIC GAIT SUPPORT?</h3><p>A critical part of how to pick shoes for running is knowing if you need specific shoes to help keep you balanced. If your ankles and feet roll inward, that means you overpronate. If your weight rolls to the outside of the foot, you supinate. These movements can cause pain or discomfort, and you might benefit from a shoe with specialized support to keep your foot in a neutral position.</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640641/edi_ss25_howtochoosearunningshoe_blog_image_07_04e1c8c8fe.jpg" alt="Heel-to-toe drop chart for running shoes" width="1300" height="850"></figure><p><br><strong>HEEL-TO-TOE DROP</strong></p><p>Avid runners are usually quick to look up the heel-to-toe drop when considering how to find the right running shoes. Often known as simply the ‘drop,’ the heel-to-toe drop is simply the tiny difference between the height of a shoe's heel cushioning and its forefoot cushioning, measured in millimeters.</p><p>A standard drop for a running shoe would be about 10mm, meaning that the majority of the cushioning is in the heel. This would force a runner to strike the ground with their heels first, placing more of a load on your knees and hips. On the other hand, some shoes might have less of a toe drop, measuring at 7 or 9mm, forcing more of a forefoot strike — placing a greater load on your ankles and calves, as well as your Achilles tendon.</p><p>Another detail to consider is the shoe’s stack height — the measurement of overall cushioning between your foot and the ground, or the maximum height of the midsole, also measured in millimeters.</p><p>Most regular running shoes have a stack height between 9mm and 29mm. A shoe with almost no cushioning would make you feel barefoot, often with a stack height between 3 and 8mm, and would force forefoot or midfoot strikes. The other extreme would be shoes with 30mm of cushioning or more, making for a very chunky midsole that would mostly encourage heel strikes. Competitive runners are limited to a stack height of 40mm, above which they would be disqualified.</p><p>Both are important factors when deciding how to pick shoes for running as they determine your tolerance and ability to stay balanced, diminishing your risk of injuries. Generally speaking, the heel-to-toe drop has a greater impact on your gait since it affects your foot strike pattern, while the stack height is simply the amount of cushioning.</p><p><strong>A. BASIC PRONATION: Adizero EVO SL</strong></p><p>Just as the Adizero Evo SL is a go-to choice for road running, it’s also a great neutral shoe for runners with basic pronation as they learn how to choose running shoes. Its streamlined features excel at delivering steady strides, contrasting with heavy or bulky running shoes.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741649480/edi_ss25_howtochoosearunningshoe_blog_image_13_cc8643d394.jpg" alt="adidas Adizero EVO SL neutral running shoe" width="1300" height="850"></figure><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640700/edi_ss25_howtochoosearunningshoe_blog_image_08_356db50ef1.jpg" alt="Basic pronation chart" width="1300" height="850"></figure><p><br><strong>B. OVERPRONATION: Supernova Rise 2</strong></p><p>A workhorse for daily training, the Supernova Rise 2 is a lightweight and durable choice for runners with basic pronation or overpronation. It offers a firm and responsive ride thanks to the Dreamstrike+ midsole and Support Rods, as well as plenty of room in the toebox for natural foot movement. When considering how to find the right running shoes if you overpronate, the Supernova Rise 2 is a solid all-around runner.</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640774/edi_ss25_howtochoosearunningshoe_blog_image_09_9dc0ba77ea.jpg" alt="adidas Supernova Rise 2 running shoe for overpronation " width="1300" height="850"></figure><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640826/edi_ss25_howtochoosearunningshoe_blog_image_10_ed8074ce8b.jpg" alt="Overpronation chart" width="1300" height="850"></figure><p><br><strong>C. SUPINATION: Adizero Boston 12</strong></p><p>Created for one of the most famous marathons in the world, the Adizero Boston 12 remains a go-to race day pick. However, this shoe is also perfect for training up for the big race. The Adizero Boston 12s are built for mid-to-long distance runs. They welcome a race-day quality and energy to training, with a propulsive feel that comes from Energyrods 2.0. The Energyrods 2.0 limit energy loss underfoot.&nbsp;</p><p>The newest edition of the Adizero Boston family, the 12s fuse Lightstrike Pro foam for a fast, snappy feel, giving every step more energy than the last, with Lightstrike 2.0 EVA for durability. Paired with the lightweight mesh upper, this shoe offers runners the ventilation and support needed during training and race day.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640858/edi_ss25_howtochoosearunningshoe_blog_image_11_df961b9301.jpg" alt="adidas Adizero Boston 12 running shoe for supination" width="1300" height="850"></figure><figure class="image"><img style="aspect-ratio:1300/850;" src="https://brand.assets.adidas.com/image/upload/v1741640895/edi_ss25_howtochoosearunningshoe_blog_image_12_049937cd71.jpg" alt="Supination chart" width="1300" height="850"></figure><h2><br>Frequently Asked Questions About Running Shoes</h2><h3>How should running shoes fit?</h3><p>Once you narrow down how you’d like the shoe to perform, the next step is finding the right fit. Even the most technologically advanced running shoe won’t feel good if it doesn’t fit your feet correctly. Refer to our guide on <a class="gl-link" href="https://www.adidas.com/us/blog/968383-how-to-measure-shoe-size">how to measure shoe sizes</a> to start with, but also consider how various shoe constructions can feel different. For example, your shoe size might feel slightly smaller in a sock-like upper versus a mesh knit upper.</p><p>You can find what kind of upper the shoe has in the product description on adidas.com. Regardless, a well-fitting shoe leaves plenty of room for the foot to expand in the toe box, supports your midfoot, and doesn’t let your heel slip out with each step. You might also find that a shoe will fit better with a different lacing style, and we have an illustrated piece on <a class="gl-link" href="https://www.adidas.com/us/blog/342735-how-to-lace-running-shoes">how to lace running shoes</a> with six different methods you can try out.</p><h3>What type of running shoes do I need?</h3><p>There are a few factors to consider when thinking about how to choose running shoes — namely, where you usually run, how much cushioning you need, and whether or not you need specific gait support. On top of that, they each have different running shoe categories.&nbsp;<br><br>If you’re looking to run more in the city, for example, you may prefer a shoe with ample, lightweight cushioning, traction, and neutral pronation to keep you steady on sidewalks, roads, and stairs. If you want to venture out into trail hikes, try on a more protective shoe with traction that can grip various terrains and prevent foot rotation.</p><p>You may also want to compare the heel-to-toe drop in different running shoes to see which suits you best; a lower drop will cause you to strike with your forefoot, whereas a higher drop will make you strike with your heel. At the same time, shoes with a higher stack height will have more cushioning overall and encourage heel strikes, while shoes with a low — or even zero — stack height will force midfoot or forefoot strikes.</p><p>Ultimately, it’s good to test out different shoes to see what feels most comfortable. Whether you run on a trail once a week or run long distances in the city three times a week, you’ll set yourself up for long-term success with the right pair of shoes for both regimens.</p><h3>How many miles should running shoes last?</h3><p>A good rule of thumb is to replace your running shoes every 300 or 400 miles, or possibly even 500 miles – roughly every four to six months, if you average 20 miles per week. At first, it may take some time to properly break your shoes in — and if you need some tips, we’ve written a short guide on <a class="gl-link" href="https://www.adidas.com/us/blog/681805-how-to-break-in-running-shoes-for-maximum-comfort">how to break in shoes for maximum comfort</a>. &nbsp;</p><p>But after thousands of steps in the same shoe, you will notice signs of wear: The cushioning in the midsole can become compressed, limiting its energy return and support. At the same time, the tread of the outsole wears down, which reduces traction, and the knit upper can stretch out, losing its supportive capabilities. You’ll feel and see the difference, and that’s how you know when to replace your running shoes.</p><p>To help get the full life out of your shoes, check out our article on <a class="gl-link" href="https://www.adidas.com/us/blog/342727-how-to-clean-running-shoes">how to clean running shoes</a> to keep them fresh mile after mile.&nbsp;</p>

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HOW TO PICK A RUNNING SHOE Knowing how to find the right running shoes is crucial to preventing injuries and staying comfortable throughout your runs; both play a big part in overall enjoyment and eagerness to keep running as time goes on. There are a lot of important features to consider, including cushioning in running shoes, the heel to toe drop, and whether or not it’s suited for specific terrains. From the most cushioning to race-day favorites, we’re breaking down all the running shoe categories so you can find your perfect match. To start off, we’ve created a flow chart on how to pick shoes for running — helping map out some choices based on different running styles, including how often you like to run and what features you prioritize. You can also find more information about all the gear you’ll need in our guide on essentials for every runner. THREE FACTORS TO CONSIDER WHEN BUYING RUNNING SHOES There are lots of features in different running shoe categories that make them tempting to pick up — but to find the right pair for you, consider which features are important for your running habits. 1. WHERE DO YOU USUALLY RUN? You might favor responsive and lightweight cushioning in running shoes if you're running on city concrete. It should also help neutralize your pronation and provide stability as well as traction, which are especially important for sidewalks, stairs, and roads; running in an unstable shoe could lead to ankle rolls or overuse injuries. On the other hand, you might choose a shoe with durable traction that prevents foot rotation if you prefer the trails. It should be able to grip on different terrains — like mud, gravel, and dirt — and protect your feet from the elements. We’ve written an in-depth guide on trail running shoes vs running shoes that goes into more detail on how to find the right running shoes for you. A. ROAD: Adizero EVO SL If you’re learning about how to choose running shoes, the Adizero Evo SL is the perfect place to start. Taking cues from the Adizero Pro Evo 1, our lightest and fastest ever racing shoe, the Adizero Evo SL was made for everyone who wants to feel fast — wherever life takes them. Combining a racing aesthetic with Adizero running tech features, it makes for the perfect all-around road running shoe; the LIGHTSTRIKE PRO foam midsole is lighter than ever, offering resilient cushioning and optimal energy return. B. TRAIL: Terrex Agravic 3 The Terrex Agravic 3 is a robust and mighty running shoe that feels lightweight thanks to the Lightstrike foam. The mesh upper boosts your run with comfort and breathability — no matter the trail. The Terrex Agravic 3 is made to take on tough terrain. A trail running shoe that will elevate your mountain game, the Continental™ Rubber outsole delivers the grip you need for different terrains. 2. WHAT LEVEL OF CUSHIONING DO YOU LIKE? Less cushioning lets you feel the ground as you run. More cushioning delivers more comfort and energy return, but it can also mean a heavier shoe that is higher off the ground. Everyone is different, so determine what feels good to you. A. MAXIMUM: Ultraboost 5X Ultraboost has always offered outstanding cushioning in running shoes, and Ultraboost 5X continues this legacy. The Light BOOST midsole provides lasting energy, responsiveness, and comfort. Hundreds of BOOST capsules are fused together and ready to explode with energy and power every stride. The iconic Light BOOST midsole is paired with the adidas LEP system, blessing runners with a responsive running stride. Like the original Ultraboost, this updated model emphasizes versatility and comfort—making it a great cross-training shoe for people who are just getting into running and an excellent recovery running shoe for more advanced runners. To find your ideal shoe fit for Ultraboost, read our Ultraboost sizing guide. B. MODERATE: Supernova Rise 2 Designed to help runners run comfortably every time on any terrain, the Supernova Rise 2s are one of a kind. These cushioned shoes ride on a Dreamstrike+ midsole, our lightweight super foam tuned for comfort, and Support Rods help guide you from heel strike to toe off. The sandwich mesh upper and premium heel construction are elegantly designed for optimized breathability, giving it our most comfortable fit yet. C. MINIMAL: Adizero SL 2 A versatile favorite from the Adizero family, the Adizero SL 2 delivers reliability, performance, and value. In contrast with the Supernova Rise 2 and the Ultraboost 5X, it serves as a go-to daily running shoe — powered by the responsive Lightstrike Pro foam in the midsole for next-level speed. Coupled with the engineered mesh upper for breathability, it’s an excellent pick for medium distance runs between 3 and 12 miles on nearly any terrain. 3. DO YOU NEED SPECIFIC GAIT SUPPORT? A critical part of how to pick shoes for running is knowing if you need specific shoes to help keep you balanced. If your ankles and feet roll inward, that means you overpronate. If your weight rolls to the outside of the foot, you supinate. These movements can cause pain or discomfort, and you might benefit from a shoe with specialized support to keep your foot in a neutral position. HEEL-TO-TOE DROP Avid runners are usually quick to look up the heel-to-toe drop when considering how to find the right running shoes. Often known as simply the ‘drop,’ the heel-to-toe drop is simply the tiny difference between the height of a shoe's heel cushioning and its forefoot cushioning, measured in millimeters. A standard drop for a running shoe would be about 10mm, meaning that the majority of the cushioning is in the heel. This would force a runner to strike the ground with their heels first, placing more of a load on your knees and hips. On the other hand, some shoes might have less of a toe drop, measuring at 7 or 9mm, forcing more of a forefoot strike — placing a greater load on your ankles and calves, as well as your Achilles tendon. Another detail to consider is the shoe’s stack height — the measurement of overall cushioning between your foot and the ground, or the maximum height of the midsole, also measured in millimeters. Most regular running shoes have a stack height between 9mm and 29mm. A shoe with almost no cushioning would make you feel barefoot, often with a stack height between 3 and 8mm, and would force forefoot or midfoot strikes. The other extreme would be shoes with 30mm of cushioning or more, making for a very chunky midsole that would mostly encourage heel strikes. Competitive runners are limited to a stack height of 40mm, above which they would be disqualified. Both are important factors when deciding how to pick shoes for running as they determine your tolerance and ability to stay balanced, diminishing your risk of injuries. Generally speaking, the heel-to-toe drop has a greater impact on your gait since it affects your foot strike pattern, while the stack height is simply the amount of cushioning. A. BASIC PRONATION: Adizero EVO SL Just as the Adizero Evo SL is a go-to choice for road running, it’s also a great neutral shoe for runners with basic pronation as they learn how to choose running shoes. Its streamlined features excel at delivering steady strides, contrasting with heavy or bulky running shoes. B. OVERPRONATION: Supernova Rise 2 A workhorse for daily training, the Supernova Rise 2 is a lightweight and durable choice for runners with basic pronation or overpronation. It offers a firm and responsive ride thanks to the Dreamstrike+ midsole and Support Rods, as well as plenty of room in the toebox for natural foot movement. When considering how to find the right running shoes if you overpronate, the Supernova Rise 2 is a solid all-around runner. C. SUPINATION: Adizero Boston 12 Created for one of the most famous marathons in the world, the Adizero Boston 12 remains a go-to race day pick. However, this shoe is also perfect for training up for the big race. The Adizero Boston 12s are built for mid-to-long distance runs. They welcome a race-day quality and energy to training, with a propulsive feel that comes from Energyrods 2.0. The Energyrods 2.0 limit energy loss underfoot. The newest edition of the Adizero Boston family, the 12s fuse Lightstrike Pro foam for a fast, snappy feel, giving every step more energy than the last, with Lightstrike 2.0 EVA for durability. Paired with the lightweight mesh upper, this shoe offers runners the ventilation and support needed during training and race day. Frequently Asked Questions About Running Shoes How should running shoes fit? Once you narrow down how you’d like the shoe to perform, the next step is finding the right fit. Even the most technologically advanced running shoe won’t feel good if it doesn’t fit your feet correctly. Refer to our guide on how to measure shoe sizes to start with, but also consider how various shoe constructions can feel different. For example, your shoe size might feel slightly smaller in a sock-like upper versus a mesh knit upper. You can find what kind of upper the shoe has in the product description on adidas.com. Regardless, a well-fitting shoe leaves plenty of room for the foot to expand in the toe box, supports your midfoot, and doesn’t let your heel slip out with each step. You might also find that a shoe will fit better with a different lacing style, and we have an illustrated piece on how to lace running shoes with six different methods you can try out. What type of running shoes do I need? There are a few factors to consider when thinking about how to choose running shoes — namely, where you usually run, how much cushioning you need, and whether or not you need specific gait support. On top of that, they each have different running shoe categories. If you’re looking to run more in the city, for example, you may prefer a shoe with ample, lightweight cushioning, traction, and neutral pronation to keep you steady on sidewalks, roads, and stairs. If you want to venture out into trail hikes, try on a more protective shoe with traction that can grip various terrains and prevent foot rotation. You may also want to compare the heel-to-toe drop in different running shoes to see which suits you best; a lower drop will cause you to strike with your forefoot, whereas a higher drop will make you strike with your heel. At the same time, shoes with a higher stack height will have more cushioning overall and encourage heel strikes, while shoes with a low — or even zero — stack height will force midfoot or forefoot strikes. Ultimately, it’s good to test out different shoes to see what feels most comfortable. Whether you run on a trail once a week or run long distances in the city three times a week, you’ll set yourself up for long-term success with the right pair of shoes for both regimens. How many miles should running shoes last? A good rule of thumb is to replace your running shoes every 300 or 400 miles, or possibly even 500 miles – roughly every four to six months, if you average 20 miles per week. At first, it may take some time to properly break your shoes in — and if you need some tips, we’ve written a short guide on how to break in shoes for maximum comfort. But after thousands of steps in the same shoe, you will notice signs of wear: The cushioning in the midsole can become compressed, limiting its energy return and support. At the same time, the tread of the outsole wears down, which reduces traction, and the knit upper can stretch out, losing its supportive capabilities. You’ll feel and see the difference, and that’s how you know when to replace your running shoes. To help get the full life out of your shoes, check out our article on how to clean running shoes to keep them fresh mile after mile.

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How To Choose Running Shoes

Wondering how to choose the right running shoes? Team up with adidas and use our running shoe finder to choose your ideal running shoe.

<p>An ode to hoops, hip-hop, and NYC, the adidas Superstar lives up to its name. Created in the 1970s for basketball players, this shoe has transcended the court and caught the attention of artists, fashion lovers, and skaters. The adidas Superstar is an excellent example of what happens when you create from a place of authenticity and openness. A shoe for any occasion, wear your Superstars to a concert, at the skate park, or on a stroll around the city. Check out our Superstar size guide below so you can find your fit.</p><h2>Are Superstars True to Size?</h2><p>Yes, adidas Superstars run true to size no matter the style.</p><h2>How Does the Superstar Fit?</h2><p>From the 3-Stripes classic sneaker to limited-edition platforms, high tops, slides and more, adidas Superstars are designed to fit you in your usual shoe size, so no need to size up or down. Once you’ve found the size that fits your feet, all that’s left is to find the pair that fits your unique style.</p><h2>How to Find Your Shoe Size</h2><p>Available in US whole and half sizes for adults and kids, adidas Superstars fit true to size. To find the right size for you, measure your feet according to <a class="gl-link" href="https://www.adidas.com/us/blog/968383-how-to-measure-shoe-size">our size guide</a>.</p><p>If your measurements are between sizes, choose the bigger size. If your feet are wide or you want a little extra room in your shoe, you might prefer a half size larger than your usual size. With their leather uppers and grippy soles, Superstars can sometimes feel a bit snug right out of the box.</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1741629600/edi_ss25_superstarsizeguide_blogimage_01_842956db8b.jpg" width="1300" height="900"></figure><h2><br>The Superstar II</h2><p>The OG in the Superstar universe has returned, equally iconic yet tastefully improved. Updated logo foiling adds subtle flair to this established silhouette, enhancing the look without disturbing the legacy. A new and improved take on the beloved shell-toe that still references its timeless design and city streets vibes, the Superstar II is a natural evolution of the sneaker that started a movement.</p><p><strong>The Feel:</strong> The smooth leather upper gets its signature look with the instantly recognizable shell toe, while the padded tongue and collar provide comfort for all-day wear. Complete with a textured outsole for next level grip, the Superstar II was made to protect your feet while stepping up your shoe game.</p><p><strong>The Fit:</strong> While this shoe fits true to size, you may want to go up a half size if you have wide feet or don’t enjoy a snug fit. The Superstar II may feel snug when you first try them on, but like any shoe, they will settle in and loosen up with wear. The Superstar II features the addition of improved cushioning throughout, which will provide lasting comfort but may contribute to a tighter fit when initially trying on the shoe. Go with your regular shoe size for the most accurate fit, but those with wider feet or who simply like more space in their shoes, size half a size up.</p><h2>Make the Superstar II Yours</h2><p>Now that you’ve found your fit, it’s time to face the world in style. For outfit inspiration that makes your Superstars shine, check out our <a class="gl-link" href="https://www.adidas.com/us/blog/682923-outfits-to-wear-with-adidas-superstars">Superstar Styling Guide</a>. If you’d like to learn more about the hand-in-hand relationship that the Superstar has with the world of <a class="gl-link" href="https://www.adidas.com/us/blog/1003128-hip-hops-superstar-how-music-influenced-sneaker-style">Hip Hop</a>, you’ve come to the right place. Fan of story time? Learn more about this heritage nature of the Superstar by reading about <a class="gl-link" href="https://www.adidas.com/us/blog/1060274-we-gave-the-world-a-superstar-the-brief-history-of-a-timeless-original">The Brief History of a Timeless Original</a> on the adidas blog. Whether you’re a long-time fan of the Superstar or lacing up your pair for the very first time, you’ll be adding an effortlessly stylish staple into your rotation, making every outfit instantly iconic, and making your style truly original.&nbsp;</p>

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adidas Superstar

An ode to hoops, hip-hop, and NYC, the adidas Superstar lives up to its name. Created in the 1970s for basketball players, this shoe has transcended the court and caught the attention of artists, fashion lovers, and skaters. The adidas Superstar is an excellent example of what happens when you create from a place of authenticity and openness. A shoe for any occasion, wear your Superstars to a concert, at the skate park, or on a stroll around the city. Check out our Superstar size guide below so you can find your fit. Are Superstars True to Size? Yes, adidas Superstars run true to size no matter the style. How Does the Superstar Fit? From the 3-Stripes classic sneaker to limited-edition platforms, high tops, slides and more, adidas Superstars are designed to fit you in your usual shoe size, so no need to size up or down. Once you’ve found the size that fits your feet, all that’s left is to find the pair that fits your unique style. How to Find Your Shoe Size Available in US whole and half sizes for adults and kids, adidas Superstars fit true to size. To find the right size for you, measure your feet according to our size guide. If your measurements are between sizes, choose the bigger size. If your feet are wide or you want a little extra room in your shoe, you might prefer a half size larger than your usual size. With their leather uppers and grippy soles, Superstars can sometimes feel a bit snug right out of the box. The Superstar II The OG in the Superstar universe has returned, equally iconic yet tastefully improved. Updated logo foiling adds subtle flair to this established silhouette, enhancing the look without disturbing the legacy. A new and improved take on the beloved shell-toe that still references its timeless design and city streets vibes, the Superstar II is a natural evolution of the sneaker that started a movement. The Feel: The smooth leather upper gets its signature look with the instantly recognizable shell toe, while the padded tongue and collar provide comfort for all-day wear. Complete with a textured outsole for next level grip, the Superstar II was made to protect your feet while stepping up your shoe game. The Fit: While this shoe fits true to size, you may want to go up a half size if you have wide feet or don’t enjoy a snug fit. The Superstar II may feel snug when you first try them on, but like any shoe, they will settle in and loosen up with wear. The Superstar II features the addition of improved cushioning throughout, which will provide lasting comfort but may contribute to a tighter fit when initially trying on the shoe. Go with your regular shoe size for the most accurate fit, but those with wider feet or who simply like more space in their shoes, size half a size up. Make the Superstar II Yours Now that you’ve found your fit, it’s time to face the world in style. For outfit inspiration that makes your Superstars shine, check out our Superstar Styling Guide. If you’d like to learn more about the hand-in-hand relationship that the Superstar has with the world of Hip Hop, you’ve come to the right place. Fan of story time? Learn more about this heritage nature of the Superstar by reading about The Brief History of a Timeless Original on the adidas blog. Whether you’re a long-time fan of the Superstar or lacing up your pair for the very first time, you’ll be adding an effortlessly stylish staple into your rotation, making every outfit instantly iconic, and making your style truly original.

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A white sneaker with black stripes sits on a dark green background, showcasing its sleek and stylish design.

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A white and black Adidas Superstar sneaker is prominently displayed against a dark green background with a large circular shape in the background.

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A white and black Adidas Superstar sneaker is prominently displayed against a dark green background.

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A white Adidas Superstar sneaker with black stripes is prominently displayed against a dark green background.

How Do adidas Superstar Shoes Fit? The Size Guide for All

Find your sole mate. Our heritage model makes the combination of comfort and style a priority. Find your perfect adidas Superstar fit with our size guide.

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