<figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764716682/Body_Image_01_0935665944.jpg" width="1300" height="866"></figure><p>Basketball IQ is a term that gets thrown around a lot by coaches, athletes, and sportscasters. And for good reason.</p><p>While ball handling drills, <a class="gl-link" href="https://www.adidas.com/us/blog/804942-basketball-strength-training-5-pro-drills">strength training</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/853724-basketball-speed-and-agility-drills-for-the-court">agility</a>, and other elements of <a class="gl-link" href="https://www.adidas.com/us/blog/605126-basketball-workouts-at-home-pro-training-tips">physical training</a> serve as important building blocks, players with high basketball intelligence are often the most important people to keep on the court, especially during high-stakes situations like an overtime game or a ticking shot clock.</p><p>High intelligence players are the ones who make smart decisions with the ball, understand how to read the defense, and know how to use pacing to their advantage. And as a result, high IQ basketball players are often the ones who are consistently able to win big games and put numbers on the board.</p><p>But for most athletes, basketball IQ isn't something you're just born with—it's a skill you master over time by paying attention to your own habits, your teammates, and the larger game around you.</p><p>Ready to unlock your full potential? Let's break down how to improve basketball IQ and develop the habits that define championship-winning players.</p><h2>Develop situational awareness</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764716720/Body_Image_02_8a15032bbd.jpg" width="1300" height="866"></figure><p>There’s ten seconds left in the game. You’re down two points. Where do you pass the ball? Or is the best choice to quickly dribble down the court and launch a three-pointer? The players who make the right decisions in these high-pressure moments are the ones who have been paying attention to their team and their opponents for the entire game. They know who’s been shooting well tonight and which defender is slow on their feet. They know the right speed and angle their teammate needs for a successful assist.</p><p>Developing situational awareness means training yourself to constantly scan the court. Know where all ten players are positioned at any given moment. Understand how the game flow is evolving and what adjustments need to be made. IQ in basketball means recognizing when to push tempo after a defensive rebound or when to slow things down and execute set plays.</p><p>Practice these habits by setting specific scenarios during training. Simulate end-of-game situations, practice playing with foul trouble, and work on managing the clock. The more you expose yourself to various game situations, the better prepared you'll be when they arise in competition. Basketball coaches can create these scenarios, but you can also visualize them during individual training sessions.</p><h2>Watch film—and other players</h2><figure class="image"><img style="aspect-ratio:1300/868;" src="https://brand.assets.adidas.com/image/upload/v1764716746/Body_Image_03_ea2f694546.jpg" width="1300" height="868"></figure><p>One of the most effective ways to improve basketball IQ is to watch games with intention, whether it's a pro game or a local high school team. Don't just watch for highlights—study the chess match happening on the court.</p><p>Watch how players with high basketball IQ position themselves during set plays, how they cut and fake to create space, and how they put themselves in position to score on offense. Notice how they read pick-and-rolls, rotate on defense, and make smart decisions in transition. Focus on one player for an entire possession and track their movement, positioning, and decision-making.</p><p>Watch your own film, too. In the middle of a game, it can be hard to see the full picture, but hindsight is 20/20. You might not realize which open teammate you missed or the back cutter that snuck behind you on defense.</p><h3>When reviewing film, focus on:</h3><ul><li>Off-ball action: cuts, rolls, and flashes</li><li>Spacing on offense and defense</li><li>Missed passing opportunities</li><li>Transitional plays</li><li>Breakdowns on defense</li><li>How to maximize scoring opportunities</li></ul><h2><br>Understand what your team needs</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764716772/Body_Image_04_f36291403a.jpg" width="1300" height="866"></figure><p>Your team’s morale, i.e. the collective mood, confidence, and motivation of the team, is a key ingredient of winning games. Players with high basketball IQ understand that keeping morale up isn’t something that just happens by accident. It comes from understanding the body language and energy levels of your teammates and recognizing what they need to succeed. Sometimes that means a well-timed high-five or a few words of encouragement; other times, teammates need a dose of tough love if they’re missing key box outs or slacking on defense.</p><p><a class="gl-link" href="https://gohuskies.com/sports/mens-basketball/roster/wesley-yates-iii/17113">Wesley Yates</a>, a guard for the Washington Huskies, puts it like this: “Know your personnel. Know when to make passes to certain people. And know when to take certain shots.”</p><p>Understanding your team’s needs also means recognizing momentum shifts. When your team is struggling, players with high basketball IQ make the plays that stabilize things—whether that's getting a defensive stop or hitting a crucial shot at the right moment. The ability to elevate others with this emotional and gametime intelligence is central to building a stronger basketball IQ and a team that’s resilient in the face of adversity.</p><h2>Be “coachable”</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764717153/Body_Image_05_26aa2979f1.jpg" width="1300" height="866"></figure><p>Coaches notice patterns and tendencies that you might miss while you’re in the middle of the action. Stay open and curious to what they have to say. Seek feedback, ask questions, and try to keep an open mind, even if what they say might offend you or hurt your feelings. If you remain consistently open to their guidance, your basketball intelligence will grow exponentially.</p><h2>Grow the mind-body connection</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764717175/Body_Image_06_38c2604016.jpg" width="1300" height="866"></figure><p>Basketball IQ isn’t only built in drills—you must take care of your mind-body connection so that your instincts sharpen and your decisions become automatic. One way to do this is to develop your own wellness routine outside of practice.</p><p>Check out these <a class="gl-link" href="https://www.adidas.com/us/blog/599617-10-basketball-stretches-to-upgrade-your-game">10 basketball stretches</a> to ensure your body is ready to perform with flexibility and mobility. When your body moves efficiently and in proper form, it decreases your risk of injuries. That’s a high IQ move.</p><p>Another way to work mobility into your wellness routine is through a regular <a class="gl-link" href="https://www.adidas.com/us/blog/yoga-for-basketball-players-7-stretches-to-elevate-your-game">yoga practice</a>. Yoga enhances balance, body wisdom, and mental clarity, which are all critical components of basketball intelligence. The mindfulness built through yoga—from breath control to emotional awareness–also improves your ability to stay present during games and work through difficult feelings on the court with a calm and composed demeanor.</p><h2>Develop spatial recognition</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764717273/Body_Image_07_ba16385a45.jpg" width="1300" height="866"></figure><p>“Being able to set up your teammates is a really important part of basketball IQ,” explains <a class="gl-link" href="https://gohuskies.com/sports/womens-basketball/roster/sayvia-sellers/17026">Sayvia Sellers</a>, a point guard for the Washington Huskies.</p><p>And the best way to set up your teammates (and yourself) is to understand the foundations of spacing.</p><h3>Here are a few core principals to keep in mind:</h3><ul><li>Perimeter players should avoid clogging the floor inside the three-point arc and stay more than ten feet apart from each other, except when screening or cutting around a teammate.</li><li>If your teammate dribble-drives, clear out of their way and fill an open spot. Always be ready for the assist.</li><li>If you’re staying still for more than a few seconds, something is wrong. Movement helps the flow of the offense. When in doubt, make cuts, set away screens, pop out for a shot, or fill the open space that your teammate left behind.</li><li>On defense, keep your arms wide and remain in an athletic stance so you can better keep track of and react to your opponent’s moves.</li><li>Understand the angles of where to pass and where help defense might come from.</li><li>Be aware of where the ball is and move proactively to position yourself for rebounds, help defense, and opportunities on offense.</li></ul><h2><br>Perfect your fundamentals</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764717295/Body_Image_08_1e2e69b3c0.jpg" width="1300" height="866"></figure><p>Great players never stop working on fundamentals. Make your shooting, dribbling, and footwork automatic—and you’re free to focus on positioning, team dynamics, and elevating your court awareness.</p><p><a class="gl-link" href="https://www.wnba.com/player/204365/erica-wheeler">Erica Wheeler</a>, a point guard for the LA Sparks, uses these <a class="gl-link" href="https://www.adidas.com/us/blog/761958-5-basketball-shooting-drills-with-erica-wheeler">shooting drills</a> to make sure she’s fast, mentally focused, and maintains correct form in high-pressure moments.</p><p>“You have to train your mind. And how do you train your mind? Consistently doing something the same way and doing it harder and harder and getting better and better. With time you become more talented because you become more consistent,” she explains.</p><p>Ball-handling requires the same mindset, says Wheeler, who is known as one of the league’s top ball handlers. These <a class="gl-link" href="https://www.adidas.com/us/blog/763232-basketball-dribbling-drills-with-erica-wheeler">dribbling drills</a> will help you dial in your speed and precision so that you can focus fully on executing with the ball.</p><p>“The advice I'd give to anybody that's trying to really lock in and be a basketball player is to use this ball,” says Wheeler. By putting all your focus on the ball and how you’re handling it, you can block out worry and hesitation to make your perfect play: “When you fully lock in and want to be better and want to be great, this ball can really do that for you.”&nbsp;</p>

SHOP WOMEN'S BASKETBALL_/women-basketball

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SHOP MEN'S BASKETBALL

10 Basketball Stretches to Upgrade Your Game - PC - women basketball

10 Basketball Stretches to Upgrade Your Game - PC - men basketball

Basketball IQ is a term that gets thrown around a lot by coaches, athletes, and sportscasters. And for good reason. While ball handling drills, strength training, agility, and other elements of physical training serve as important building blocks, players with high basketball intelligence are often the most important people to keep on the court, especially during high-stakes situations like an overtime game or a ticking shot clock. High intelligence players are the ones who make smart decisions with the ball, understand how to read the defense, and know how to use pacing to their advantage. And as a result, high IQ basketball players are often the ones who are consistently able to win big games and put numbers on the board. But for most athletes, basketball IQ isn't something you're just born with—it's a skill you master over time by paying attention to your own habits, your teammates, and the larger game around you. Ready to unlock your full potential? Let's break down how to improve basketball IQ and develop the habits that define championship-winning players. Develop situational awareness There’s ten seconds left in the game. You’re down two points. Where do you pass the ball? Or is the best choice to quickly dribble down the court and launch a three-pointer? The players who make the right decisions in these high-pressure moments are the ones who have been paying attention to their team and their opponents for the entire game. They know who’s been shooting well tonight and which defender is slow on their feet. They know the right speed and angle their teammate needs for a successful assist. Developing situational awareness means training yourself to constantly scan the court. Know where all ten players are positioned at any given moment. Understand how the game flow is evolving and what adjustments need to be made. IQ in basketball means recognizing when to push tempo after a defensive rebound or when to slow things down and execute set plays. Practice these habits by setting specific scenarios during training. Simulate end-of-game situations, practice playing with foul trouble, and work on managing the clock. The more you expose yourself to various game situations, the better prepared you'll be when they arise in competition. Basketball coaches can create these scenarios, but you can also visualize them during individual training sessions. Watch film—and other players One of the most effective ways to improve basketball IQ is to watch games with intention, whether it's a pro game or a local high school team. Don't just watch for highlights—study the chess match happening on the court. Watch how players with high basketball IQ position themselves during set plays, how they cut and fake to create space, and how they put themselves in position to score on offense. Notice how they read pick-and-rolls, rotate on defense, and make smart decisions in transition. Focus on one player for an entire possession and track their movement, positioning, and decision-making. Watch your own film, too. In the middle of a game, it can be hard to see the full picture, but hindsight is 20/20. You might not realize which open teammate you missed or the back cutter that snuck behind you on defense. When reviewing film, focus on: Off-ball action: cuts, rolls, and flashes Spacing on offense and defense Missed passing opportunities Transitional plays Breakdowns on defense How to maximize scoring opportunities Understand what your team needs Your team’s morale, i.e. the collective mood, confidence, and motivation of the team, is a key ingredient of winning games. Players with high basketball IQ understand that keeping morale up isn’t something that just happens by accident. It comes from understanding the body language and energy levels of your teammates and recognizing what they need to succeed. Sometimes that means a well-timed high-five or a few words of encouragement; other times, teammates need a dose of tough love if they’re missing key box outs or slacking on defense. Wesley Yates, a guard for the Washington Huskies, puts it like this: “Know your personnel. Know when to make passes to certain people. And know when to take certain shots.” Understanding your team’s needs also means recognizing momentum shifts. When your team is struggling, players with high basketball IQ make the plays that stabilize things—whether that's getting a defensive stop or hitting a crucial shot at the right moment. The ability to elevate others with this emotional and gametime intelligence is central to building a stronger basketball IQ and a team that’s resilient in the face of adversity. Be “coachable” Coaches notice patterns and tendencies that you might miss while you’re in the middle of the action. Stay open and curious to what they have to say. Seek feedback, ask questions, and try to keep an open mind, even if what they say might offend you or hurt your feelings. If you remain consistently open to their guidance, your basketball intelligence will grow exponentially. Grow the mind-body connection Basketball IQ isn’t only built in drills—you must take care of your mind-body connection so that your instincts sharpen and your decisions become automatic. One way to do this is to develop your own wellness routine outside of practice. Check out these 10 basketball stretches to ensure your body is ready to perform with flexibility and mobility. When your body moves efficiently and in proper form, it decreases your risk of injuries. That’s a high IQ move. Another way to work mobility into your wellness routine is through a regular yoga practice. Yoga enhances balance, body wisdom, and mental clarity, which are all critical components of basketball intelligence. The mindfulness built through yoga—from breath control to emotional awareness–also improves your ability to stay present during games and work through difficult feelings on the court with a calm and composed demeanor. Develop spatial recognition “Being able to set up your teammates is a really important part of basketball IQ,” explains Sayvia Sellers, a point guard for the Washington Huskies. And the best way to set up your teammates (and yourself) is to understand the foundations of spacing. Here are a few core principals to keep in mind: Perimeter players should avoid clogging the floor inside the three-point arc and stay more than ten feet apart from each other, except when screening or cutting around a teammate. If your teammate dribble-drives, clear out of their way and fill an open spot. Always be ready for the assist. If you’re staying still for more than a few seconds, something is wrong. Movement helps the flow of the offense. When in doubt, make cuts, set away screens, pop out for a shot, or fill the open space that your teammate left behind. On defense, keep your arms wide and remain in an athletic stance so you can better keep track of and react to your opponent’s moves. Understand the angles of where to pass and where help defense might come from. Be aware of where the ball is and move proactively to position yourself for rebounds, help defense, and opportunities on offense. Perfect your fundamentals Great players never stop working on fundamentals. Make your shooting, dribbling, and footwork automatic—and you’re free to focus on positioning, team dynamics, and elevating your court awareness. Erica Wheeler, a point guard for the LA Sparks, uses these shooting drills to make sure she’s fast, mentally focused, and maintains correct form in high-pressure moments. “You have to train your mind. And how do you train your mind? Consistently doing something the same way and doing it harder and harder and getting better and better. With time you become more talented because you become more consistent,” she explains. Ball-handling requires the same mindset, says Wheeler, who is known as one of the league’s top ball handlers. These dribbling drills will help you dial in your speed and precision so that you can focus fully on executing with the ball. “The advice I'd give to anybody that's trying to really lock in and be a basketball player is to use this ball,” says Wheeler. By putting all your focus on the ball and how you’re handling it, you can block out worry and hesitation to make your perfect play: “When you fully lock in and want to be better and want to be great, this ball can really do that for you.”

A basketball game is taking place on a court with blue and white walls, with players in blue and black uniforms engaged in the action.

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What Is Basketball IQ? Improving Your Game Through Intention

Improve your basketball intelligence with expert tips on situational awareness, court vision, spacing, and mental training to elevate your game performance.

<p>Maybe you’re all about carving down the slopes at top speed. Or perhaps your idea of a perfect day is gliding across a serene cross-country trail. Whatever your pace or terrain, wearing the right ski attire can mean the difference between enjoying the mountain or heading back to the lodge early.</p><p>To help you gear up, we turned to adidas employee and ski expert <a class="gl-link" href="https://www.instagram.com/mac.skiandsnowboardteam">Jack Egan</a> for his top tips on what to wear while skiing. Not only has he been coaching freeride skiing for the last 10 years, Jack also spent a decade racing competitively on the North American Ski Circuit. In other words, he knows snow—and exactly how to dress for it.</p><h2>FIRST THINGS FIRST: BUILD YOUR LAYERING SYSTEM</h2><p>Both cross-country and downhill skiing start with the same foundation: smart layering. &nbsp;How much warmth and breathability you need will depend on which activity you choose, but either way, you’ll want to gear up with some version of these three layers:</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014276/edi_fw25_whattowearskiing_1_blog_image_b909059513.jpg" width="1300" height="1000"></figure><h3>Base Layer</h3><p>Your <a class="gl-link" href="https://www.adidas.com/us/base_layer-outdoor">base layer</a> sits closest to your skin, wicking away sweat and helping to regulate your body temperature so you don’t overheat or get chilled. This is your most versatile layer, because you can wear it for a wide range of activities.</p><p>“My base layers are always the same whether I’m downhill or cross-country skiing,” said Jack. “It’s the layers I wear on top that really vary depending on the activity or conditions.”</p><p>Materials matter, he added. “Cotton is an absolute no-no, because the moment it gets wet, it’s not going to keep you warm.” Instead, look for wool or synthetic fabrics that manage moisture and dry fast. The <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Multi Synthetic Top</a> and <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Tights</a> are both a great option; so is the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Xperior Climacool+ Long Sleeve Tee</a>.</p><h3>Mid Layer</h3><p>Your <a class="gl-link" href="https://www.adidas.com/us/skiing-staying_warm">mid layer</a> adds warmth between your base and outer layers—but how much insulation you need depends on your activity. Downhill skiers tend to reach for fleece or lightweight puffers for extra heat, while cross-country skiers do better with lighter, more breathable layers that let body heat escape as they move.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014308/edi_fw25_whattowearskiing_2_blog_image_38dcd8f894.jpg" width="1300" height="1000"></figure><h3>Outer Layer</h3><p>Your <a class="gl-link" href="https://www.adidas.com/us/skiing-staying_dry">outer layer</a> stands between you and the elements. &nbsp;Downhill skiers should opt for waterproof, insulated jackets to block wind, water, and cold during long lift rides and fast descents. On the flip side, cross-country skiers will want to go for a minimal shell to prevent overheating on the trail.</p><p>Even if you don't wear all three layers at the outset, it's a good idea to take them along on every outing. You can always shed layers as you warm up, but you can’t add layers that you left at home.</p><h2>WHAT TO WEAR DOWNHILL SKIING</h2><p>Wind and snow are your two biggest factors when it comes to dressing for downhill skiing, said Jack. “You’re going to be spending part of your day just sitting on the chairlift getting blasted by the elements, so you need to really focus on warmth and weather protection.”</p><p>To gear up for a day on the slopes, start with your wicking base layer, add a warm fleece or down midlayer, then top it all off with a technical ski jacket like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Xperior Hybrid Primeknit Climaproof+ Jacket.</a> The waterproof construction locks out storms, while a snow skirt and heat seal cuffs keep cold air and powder from sneaking in. To make sure you’ve got the fit dialed, check out our guide: <a class="gl-link" href="https://www.adidas.com/us/blog/794123-how-should-a-winter-jacket-fit">How a Winter Jacket Should Fit</a>.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014333/edi_fw25_whattowearskiing_3_blog_image_746822f106.jpg" width="1300" height="1000"></figure><h3>Pants</h3><p>When you’re skiing downhill, your legs do most of the work—so your pants need to move with you while keeping out wind, snow, and sleet. Look for durable, waterproof ski pants—and if you’re going to be skiing in deep powder, you can’t go wrong with <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Hybrid Primeknit Climaproof+ Bibs</a>.</p><p>“Bibs are great because they protect you from any snow that might creep under your jacket,” Jack said. “They also provide another layer of insulation around your core, which is really nice.”</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014356/edi_fw25_whattowearskiing_4_blog_image_9a260874ac.jpg" width="1300" height="1000"></figure><h3>Accessories</h3><p><a class="gl-link" href="https://www.adidas.com/us/outdoor-accessories">Accessories</a> play a big role in keeping you safe on the slopes, and protecting your head takes top priority. “You 100% have to wear a helmet,” said Jack. “It’s not cool to wear not wear a helmet.”</p><p>Next up, goggles. High-speed descents mean constant exposure to wind and blowing powder, which can strain your eyes and impact visibility. Choose lenses with UV protection, and make sure they fit over your helmet and glasses if you wear them.</p><p>Cotton socks have no place in your ski boots. Moisture-wicking, lightly cushioned ski socks like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Merino Crew Sock</a> will keep your feet warm and dry without bunching or slipping.</p><p>To protect your face and neck from the cold, wear a neck gaiter like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Merino Neck Gaiter</a> to block frigid wind. And complete your setup with a pair of well-insulated waterproof gloves.</p><h2>WHAT TO WEAR CROSS-COUNTRY SKIING</h2><p>To prepare for a day of cross-country skiing, it’s important to remember that you’re dressing for a serious aerobic workout. You'll warm up quickly as you move, so leave the heavy layers at home, Jack advised. “Otherwise, you’ll overheat right away—and in the backcountry, you won’t have anywhere to ditch extra clothing.”</p><p>Instead, keep it minimal. A base layer and fleece vest or softshell jacket should be all you need to keep your core warm—for a little added protection, Jack also likes wearing a lightweight running jacket over a fleece midlayer. “It’s a phenomenal way to block the wind and keep heat in,” he explained.</p><h3>Pants</h3><p>According to Jack, cross-country ski pants should prioritize breathability and freedom of movement over heavy insulation. “If it’s not pouring rain or dumping snow, technical soft-shell pants are going to work great,” he said. Look for a pair with plenty of stretch, and don’t go too roomy—a snugger fit will move with you better as you kick and glide. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014381/edi_fw25_whattowearskiing_5_blog_image_a1c1cc5905.jpg" width="1300" height="1000"></figure><h3>Accessories</h3><p>No need for a helmet—a wool or synthetic beanie like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Xploric Merino Beanie</a> or <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Multi Beanie</a> is all you need for backcountry trails. And you can swap heavy ski goggles for UV-protective sunglasses to shield your eyes from glare and wind.</p><p>When it comes to your hands, you’ll want a lighter pair than you’d use on the slopes. “You’re going to be moving your hands more, so they’ll naturally stay warmer,” Jack pointed out. “You’ll also want more grip and dexterity for pole planting.”</p><p>No matter what kind of skier you are, the goal is always the same: stay comfortable, stay warm, and stay dry. With the right apparel, you can achieve all of the above and keep moving no matter what the mountain throws your way.</p><p>Of course, skiing isn’t the only way to <a class="gl-link" href="https://www.adidas.com/us/blog/966499-how-to-stay-active-in-the-winter">stay active in winter</a>. Snowboarders will want to check out our guide that covers <a class="gl-link" href="https://www.adidas.com/us/blog/what-to-wear-snowboarding-clothing-essentials-for-staying-warm">what to wear snowboarding</a>, and we’ve also got some great tips to help <a class="gl-link" href="https://www.adidas.com/us/blog/790954-what-to-wear-when-hiking-in-the-cold-your-essential-guide">hikers</a> and <a class="gl-link" href="https://www.adidas.com/us/blog/mastering-running-in-cold-weather-your-ultimate-guide">runners</a> stay safe and comfortable in the cold.&nbsp;</p>

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Maybe you’re all about carving down the slopes at top speed. Or perhaps your idea of a perfect day is gliding across a serene cross-country trail. Whatever your pace or terrain, wearing the right ski attire can mean the difference between enjoying the mountain or heading back to the lodge early. To help you gear up, we turned to adidas employee and ski expert Jack Egan for his top tips on what to wear while skiing. Not only has he been coaching freeride skiing for the last 10 years, Jack also spent a decade racing competitively on the North American Ski Circuit. In other words, he knows snow—and exactly how to dress for it. FIRST THINGS FIRST: BUILD YOUR LAYERING SYSTEM Both cross-country and downhill skiing start with the same foundation: smart layering. How much warmth and breathability you need will depend on which activity you choose, but either way, you’ll want to gear up with some version of these three layers: Base Layer Your base layer sits closest to your skin, wicking away sweat and helping to regulate your body temperature so you don’t overheat or get chilled. This is your most versatile layer, because you can wear it for a wide range of activities. “My base layers are always the same whether I’m downhill or cross-country skiing,” said Jack. “It’s the layers I wear on top that really vary depending on the activity or conditions.” Materials matter, he added. “Cotton is an absolute no-no, because the moment it gets wet, it’s not going to keep you warm.” Instead, look for wool or synthetic fabrics that manage moisture and dry fast. The Terrex Multi Synthetic Top and Tights are both a great option; so is the Terrex Xperior Climacool+ Long Sleeve Tee. Mid Layer Your mid layer adds warmth between your base and outer layers—but how much insulation you need depends on your activity. Downhill skiers tend to reach for fleece or lightweight puffers for extra heat, while cross-country skiers do better with lighter, more breathable layers that let body heat escape as they move. Outer Layer Your outer layer stands between you and the elements. Downhill skiers should opt for waterproof, insulated jackets to block wind, water, and cold during long lift rides and fast descents. On the flip side, cross-country skiers will want to go for a minimal shell to prevent overheating on the trail. Even if you don't wear all three layers at the outset, it's a good idea to take them along on every outing. You can always shed layers as you warm up, but you can’t add layers that you left at home. WHAT TO WEAR DOWNHILL SKIING Wind and snow are your two biggest factors when it comes to dressing for downhill skiing, said Jack. “You’re going to be spending part of your day just sitting on the chairlift getting blasted by the elements, so you need to really focus on warmth and weather protection.” To gear up for a day on the slopes, start with your wicking base layer, add a warm fleece or down midlayer, then top it all off with a technical ski jacket like the Terrex Xperior Hybrid Primeknit Climaproof+ Jacket. The waterproof construction locks out storms, while a snow skirt and heat seal cuffs keep cold air and powder from sneaking in. To make sure you’ve got the fit dialed, check out our guide: How a Winter Jacket Should Fit. Pants When you’re skiing downhill, your legs do most of the work—so your pants need to move with you while keeping out wind, snow, and sleet. Look for durable, waterproof ski pants—and if you’re going to be skiing in deep powder, you can’t go wrong with Terrex Hybrid Primeknit Climaproof+ Bibs. “Bibs are great because they protect you from any snow that might creep under your jacket,” Jack said. “They also provide another layer of insulation around your core, which is really nice.” Accessories Accessories play a big role in keeping you safe on the slopes, and protecting your head takes top priority. “You 100% have to wear a helmet,” said Jack. “It’s not cool to wear not wear a helmet.” Next up, goggles. High-speed descents mean constant exposure to wind and blowing powder, which can strain your eyes and impact visibility. Choose lenses with UV protection, and make sure they fit over your helmet and glasses if you wear them. Cotton socks have no place in your ski boots. Moisture-wicking, lightly cushioned ski socks like the Terrex Merino Crew Sock will keep your feet warm and dry without bunching or slipping. To protect your face and neck from the cold, wear a neck gaiter like the Terrex Merino Neck Gaiter to block frigid wind. And complete your setup with a pair of well-insulated waterproof gloves. WHAT TO WEAR CROSS-COUNTRY SKIING To prepare for a day of cross-country skiing, it’s important to remember that you’re dressing for a serious aerobic workout. You'll warm up quickly as you move, so leave the heavy layers at home, Jack advised. “Otherwise, you’ll overheat right away—and in the backcountry, you won’t have anywhere to ditch extra clothing.” Instead, keep it minimal. A base layer and fleece vest or softshell jacket should be all you need to keep your core warm—for a little added protection, Jack also likes wearing a lightweight running jacket over a fleece midlayer. “It’s a phenomenal way to block the wind and keep heat in,” he explained. Pants According to Jack, cross-country ski pants should prioritize breathability and freedom of movement over heavy insulation. “If it’s not pouring rain or dumping snow, technical soft-shell pants are going to work great,” he said. Look for a pair with plenty of stretch, and don’t go too roomy—a snugger fit will move with you better as you kick and glide. Accessories No need for a helmet—a wool or synthetic beanie like the Terrex Xploric Merino Beanie or Terrex Multi Beanie is all you need for backcountry trails. And you can swap heavy ski goggles for UV-protective sunglasses to shield your eyes from glare and wind. When it comes to your hands, you’ll want a lighter pair than you’d use on the slopes. “You’re going to be moving your hands more, so they’ll naturally stay warmer,” Jack pointed out. “You’ll also want more grip and dexterity for pole planting.” No matter what kind of skier you are, the goal is always the same: stay comfortable, stay warm, and stay dry. With the right apparel, you can achieve all of the above and keep moving no matter what the mountain throws your way. Of course, skiing isn’t the only way to stay active in winter. Snowboarders will want to check out our guide that covers what to wear snowboarding, and we’ve also got some great tips to help hikers and runners stay safe and comfortable in the cold.

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From Downhill to Cross Country, Here’s What to Wear Skiing

From alpine slopes to cross-country trails, learn how to dress for skiing from a professional ski coach so you can gear up for every type of day on the snow.   

<h2>When it Comes to Pilates, You’ve Got Options</h2><p>From the minimal setup of mat sessions to the resistance-powered burn of reformer classes, each approach offers a different way to challenge your body and unlock core strength you never knew you had. Join us as we explore the differences between reformer Pilates vs. mat—but first, let’s meet the man behind the workout.</p><h2>The Pilates Origin Story</h2><p>Long before it became a global fitness phenomenon, Pilates was a grassroots form of physical therapy created by circus performer and boxer Joseph Pilates in the 1920s. To help build <a class="gl-link" href="https://www.adidas.com/us/blog/976826-what-is-mobility-training">mobility</a> and <a class="gl-link" href="https://www.adidas.com/us/blog/952371-functional-strength-training-everything-you-need-to-know">functional strength</a>, he developed a series of low-impact floor exercises that could be used to stretch and strengthen the body. Eventually, Joseph leveled up these exercises with unlikely props like bed springs and beer keg rings to create the earliest version of a Pilates reformer machine. &nbsp;</p><p>Today, the method he created has evolved into two distinct types of Pilates: mat and reformer. Both are designed to build core strength and <a class="gl-link" href="https://www.adidas.com/us/blog/1038168-increase-your-flexibility-with-these-7-exercises">flexibility</a>—both also build a serious mind-body connection that will leave you feeling strong, <a class="gl-link" href="https://www.adidas.com/us/blog/897275-how-to-improve-balance-8-exercises-for-balance-and-stability">balanced</a>, and energized. &nbsp;</p><p>While they’re rooted in the same principles, mat and reformer Pilates offer very different experiences. Let’s dig into each format so you can decide on the one that’s right for you.</p><figure class="image"><img style="aspect-ratio:1300/1700;" src="https://brand.assets.adidas.com/image/upload/v1763154207/edi_fw25_Matv_Reformer_Pilates_1_blog_image_98b17a5a14.jpg" width="1300" height="1700"></figure><h2><br>What is Mat Pilates?</h2><p>Mat Pilates is the most classic form of Pilates—and closest to what Joseph Pilates envisioned more than a century ago. Using only your body weight for resistance, mat work challenges you to stabilize and support your body through each exercise, making it a powerful way to build foundational strength.</p><p>In a typical mat class, you’ll flow through a series of controlled movements that primarily target your core. Expect plenty of floor-based exercises like roll-ups, glute bridges, and planks, all done at a slow and intentional pace to maximize form and muscle activation. &nbsp;</p><h3>Benefits of mat Pilates:</h3><ul><li>It builds serious core strength—and we’re not just talking abs. Your core includes muscles in your hips, glutes, back, and pelvic floor. These deep core muscles work together to support your spine and help you stand taller. &nbsp;</li><li>Mat-based classes are an ideal entry point for beginners because they teach the fundamentals of Pilates movements and techniques. By focusing on the basics, you’ll create a solid foundation of knowledge that will allow you to work out with better form during both Pilates and non-Pilates workouts. &nbsp;</li><li>The beauty of mat Pilates is its accessibility. Like the name implies, all you need is a mat to get started, eliminating the need for heavy or expensive equipment. &nbsp;</li></ul><h3>Potential drawbacks:</h3><ul><li>Mat classes stick to the basics, often incorporating the same foundational moves. Without equipment to mix things up, the workouts can feel repetitive and less challenging over time. &nbsp;</li><li>Because mat-based classes are typically done at home or in larger classes, you won’t get as much instructor support as you would in a smaller reformer class. Without that close guidance, it can be easy to slip into improper form—which can lead to discomfort or injury. &nbsp;</li><li>Mat classes rely mostly on body weight, so they don’t offer the same level of resistance that you’d find on a reformer machine. That can make it harder to build full-body strength.</li></ul><figure class="image"><img style="aspect-ratio:1300/1700;" src="https://brand.assets.adidas.com/image/upload/v1763154234/edi_fw25_Matv_Reformer_Pilates_2_blog_image_40fce99d70.jpg" width="1300" height="1700"></figure><h2><br>What is Reformer Pilates?</h2><p>This more modern approach to Pilates incorporates all the benefits of mat Pilates and then some. It’s performed on a machine called a reformer that does just that—reform your body into a stronger, more flexible state. &nbsp;</p><p>In a typical reformer class, expect to move through a series of slow, controlled exercises that target a wider range of muscles than mat-based classes. Your instructor will cue you through each movement, adjusting the spring tension and equipment setup to match your skill level and goals. For added stability on the machine, many instructors recommend wearing grip socks to prevent slipping and help you maintain proper form. &nbsp;</p><p>If you've never seen a reformer machine before, coming face-to-face with one can feel intimidating at first. What’s with all those straps and loops? And why does it look like a cross between a workout bench and a rowing machine? It might seem complicated, but once you understand the mechanics of it all, you’ll find it’s surprisingly easy to use. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1700;" src="https://brand.assets.adidas.com/image/upload/v1763154261/edi_fw25_Matv_Reformer_Pilates_3_blog_image_f34a8fc409.jpg" width="1300" height="1700"></figure><h2><br>Know Your Reformer</h2><h3>Carriage&nbsp;&nbsp;&nbsp;&nbsp;</h3><p>A flat surface that glides along the frame where you can sit, stand, kneel, or lay down. Pushing off on the footbar or pulling on the ropes will move the carriage smoothly along the rails. &nbsp;</p><h3>Foot bar</h3><p>Located at the end of the reformer, you’ll push off this adjustable bar to move the carriage and start an exercise. Many footbars are adjustable to better accommodate your individual height, weight, and level of strength. &nbsp;</p><h3>Springs</h3><p>These create different levels of resistance with the ability to adjust it depending on your goals and comfort. You can use a single spring or a combination of springs to adjust each exercise. &nbsp;</p><h3>Straps</h3><p>These provide various exercise options and guide your movement with control and precision. Straps can be connected to loops or handles to help customize the grip and movement for a given exercise.</p><h3>Benefits of Reformer Pilates:</h3><ul><li>Reformer classes are typically smaller, which means instructors can give you more one-on-one attention. That extra guidance helps you refine your form and get the most out of every movement. &nbsp;</li><li>The reformer supports your body through every move, making it ideal for injury rehabilitation. By reducing stress on your joints, it lets you safely isolate muscles, improve strength, and restore balance at your own pace. &nbsp;</li><li>The reformer machine levels up the difficulty and pushes your body beyond what a mat class can. That added resistance activates more muscles and turns every session into a true full-body workout.</li></ul><h3>Potential drawbacks: &nbsp;</h3><ul><li>Because of the specialized equipment and smaller class sizes, reformer sessions typically cost more than mat-based classes.</li><li>You’ll be faced with a greater learning curve as you figure out the reformer’s moving parts and precise alignment. &nbsp;</li><li>Not every studio offers reformer Pilates, and access often depends on your location. You may need to travel farther—or book ahead—to find a spot in class, especially during peak hours. &nbsp; &nbsp;</li></ul><h2><br>So, Which Format is Right for You?</h2><p>The short answer is...it depends. Deciding between mat and reformer classes really comes down to understanding your priorities. As you weigh the pros and cons, consider the following factors: &nbsp;</p><h2>GOALS</h2><ul><li>Mat: If you want to build a strong foundation, improve flexibility, and master core control, mat Pilates is a smart place to start.</li><li>Reformer: If your focus is on gaining strength, power, and full-body conditioning, reformer Pilates can help you get there faster with added resistance.</li></ul><h2><br>BUDGET</h2><ul><li>Mat: Classes are typically more affordable—so if cost is a concern, start on the mat and consider adding occasional reformer sessions as you progress.</li><li>Reformer: Classes tend to cost more due to the specialized machines and smaller class sizes.</li></ul><h2><br>ACCESSIBILITY</h2><ul><li>Mat: Can be done anytime, anywhere—at home, in a studio, or while traveling.</li><li>Reformer: Requires access to a studio with reformer equipment and classes usually need to be booked in advance.</li></ul><h2><br>FITNESS</h2><ul><li>Mat: If you’re new to Pilates, beginner-friendly mat classes are the way to go.</li><li>Reformer: For those who have mastered the fundamentals, reformer classes are a great way to level up your workout.&nbsp;</li></ul><p>Wherever you start—on the mat or on the reformer—choose the option that best aligns with how you like to move and what your body needs right now. &nbsp;Because in the end, the best Pilates practice is the one that keeps you coming back.</p><p>If you’re looking to build strength beyond your Pilates practice, try this 20-minute <a class="gl-link" href="https://www.adidas.com/us/blog/608950-strength-training-at-home-a-20minute-abs-and-arms-workout-for-women-with-sharika-nelvis">abs and arms workout</a> that you can do at home with just one set of dumbbells. And to help your body recover between classes, be sure to check out this great article about <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>. &nbsp;</p><p><i>Illustrations by Stevie Bolds&nbsp;</i></p>

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When it Comes to Pilates, You’ve Got Options From the minimal setup of mat sessions to the resistance-powered burn of reformer classes, each approach offers a different way to challenge your body and unlock core strength you never knew you had. Join us as we explore the differences between reformer Pilates vs. mat—but first, let’s meet the man behind the workout. The Pilates Origin Story Long before it became a global fitness phenomenon, Pilates was a grassroots form of physical therapy created by circus performer and boxer Joseph Pilates in the 1920s. To help build mobility and functional strength, he developed a series of low-impact floor exercises that could be used to stretch and strengthen the body. Eventually, Joseph leveled up these exercises with unlikely props like bed springs and beer keg rings to create the earliest version of a Pilates reformer machine. Today, the method he created has evolved into two distinct types of Pilates: mat and reformer. Both are designed to build core strength and flexibility—both also build a serious mind-body connection that will leave you feeling strong, balanced, and energized. While they’re rooted in the same principles, mat and reformer Pilates offer very different experiences. Let’s dig into each format so you can decide on the one that’s right for you. What is Mat Pilates? Mat Pilates is the most classic form of Pilates—and closest to what Joseph Pilates envisioned more than a century ago. Using only your body weight for resistance, mat work challenges you to stabilize and support your body through each exercise, making it a powerful way to build foundational strength. In a typical mat class, you’ll flow through a series of controlled movements that primarily target your core. Expect plenty of floor-based exercises like roll-ups, glute bridges, and planks, all done at a slow and intentional pace to maximize form and muscle activation. Benefits of mat Pilates: It builds serious core strength—and we’re not just talking abs. Your core includes muscles in your hips, glutes, back, and pelvic floor. These deep core muscles work together to support your spine and help you stand taller. Mat-based classes are an ideal entry point for beginners because they teach the fundamentals of Pilates movements and techniques. By focusing on the basics, you’ll create a solid foundation of knowledge that will allow you to work out with better form during both Pilates and non-Pilates workouts. The beauty of mat Pilates is its accessibility. Like the name implies, all you need is a mat to get started, eliminating the need for heavy or expensive equipment. Potential drawbacks: Mat classes stick to the basics, often incorporating the same foundational moves. Without equipment to mix things up, the workouts can feel repetitive and less challenging over time. Because mat-based classes are typically done at home or in larger classes, you won’t get as much instructor support as you would in a smaller reformer class. Without that close guidance, it can be easy to slip into improper form—which can lead to discomfort or injury. Mat classes rely mostly on body weight, so they don’t offer the same level of resistance that you’d find on a reformer machine. That can make it harder to build full-body strength. What is Reformer Pilates? This more modern approach to Pilates incorporates all the benefits of mat Pilates and then some. It’s performed on a machine called a reformer that does just that—reform your body into a stronger, more flexible state. In a typical reformer class, expect to move through a series of slow, controlled exercises that target a wider range of muscles than mat-based classes. Your instructor will cue you through each movement, adjusting the spring tension and equipment setup to match your skill level and goals. For added stability on the machine, many instructors recommend wearing grip socks to prevent slipping and help you maintain proper form. If you've never seen a reformer machine before, coming face-to-face with one can feel intimidating at first. What’s with all those straps and loops? And why does it look like a cross between a workout bench and a rowing machine? It might seem complicated, but once you understand the mechanics of it all, you’ll find it’s surprisingly easy to use. Know Your Reformer Carriage A flat surface that glides along the frame where you can sit, stand, kneel, or lay down. Pushing off on the footbar or pulling on the ropes will move the carriage smoothly along the rails. Foot bar Located at the end of the reformer, you’ll push off this adjustable bar to move the carriage and start an exercise. Many footbars are adjustable to better accommodate your individual height, weight, and level of strength. Springs These create different levels of resistance with the ability to adjust it depending on your goals and comfort. You can use a single spring or a combination of springs to adjust each exercise. Straps These provide various exercise options and guide your movement with control and precision. Straps can be connected to loops or handles to help customize the grip and movement for a given exercise. Benefits of Reformer Pilates: Reformer classes are typically smaller, which means instructors can give you more one-on-one attention. That extra guidance helps you refine your form and get the most out of every movement. The reformer supports your body through every move, making it ideal for injury rehabilitation. By reducing stress on your joints, it lets you safely isolate muscles, improve strength, and restore balance at your own pace. The reformer machine levels up the difficulty and pushes your body beyond what a mat class can. That added resistance activates more muscles and turns every session into a true full-body workout. Potential drawbacks: Because of the specialized equipment and smaller class sizes, reformer sessions typically cost more than mat-based classes. You’ll be faced with a greater learning curve as you figure out the reformer’s moving parts and precise alignment. Not every studio offers reformer Pilates, and access often depends on your location. You may need to travel farther—or book ahead—to find a spot in class, especially during peak hours. So, Which Format is Right for You? The short answer is...it depends. Deciding between mat and reformer classes really comes down to understanding your priorities. As you weigh the pros and cons, consider the following factors: GOALS Mat: If you want to build a strong foundation, improve flexibility, and master core control, mat Pilates is a smart place to start. Reformer: If your focus is on gaining strength, power, and full-body conditioning, reformer Pilates can help you get there faster with added resistance. BUDGET Mat: Classes are typically more affordable—so if cost is a concern, start on the mat and consider adding occasional reformer sessions as you progress. Reformer: Classes tend to cost more due to the specialized machines and smaller class sizes. ACCESSIBILITY Mat: Can be done anytime, anywhere—at home, in a studio, or while traveling. Reformer: Requires access to a studio with reformer equipment and classes usually need to be booked in advance. FITNESS Mat: If you’re new to Pilates, beginner-friendly mat classes are the way to go. Reformer: For those who have mastered the fundamentals, reformer classes are a great way to level up your workout. Wherever you start—on the mat or on the reformer—choose the option that best aligns with how you like to move and what your body needs right now. Because in the end, the best Pilates practice is the one that keeps you coming back. If you’re looking to build strength beyond your Pilates practice, try this 20-minute abs and arms workout that you can do at home with just one set of dumbbells. And to help your body recover between classes, be sure to check out this great article about how to use a foam roller. Illustrations by Stevie Bolds

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Mat vs. Reformer Pilates: Benefits and Picking Your Style

Can’t decide between mat or reformer Pilates classes? We’ve got your back (and core). This handy guide will help you choose the format that’s right for you.

Mat vs. Reformer Pilates: Benefits and Picking Your Style 

<figure class="media"><div data-oembed-url="https://www.youtube.com/watch?v=FopYMPYmcuU"><div style="position: relative; padding-bottom: 100%; height: 0; padding-bottom: 56.2493%;"><iframe src="https://www.youtube.com/embed/FopYMPYmcuU" style="position: absolute; width: 100%; height: 100%; top: 0; left: 0;" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe></div></div></figure><p><br>Some people call it a bad shot. Others say it’s the most unstoppable move in basketball. Love it or hate it, the step-back jumper is an essential tool for players at every level. When done correctly, it creates the one thing every scorer craves: space.</p><p>A well-timed step back doesn’t just get you out of a jam — it opens the floor, takes the defender out of position, and sets up a clean look at the basket. And no one has mastered this art quite like James Harden, whose signature step back has become one of the defining moves of the modern game.</p><figure class="image"><img style="aspect-ratio:1578/1886;" src="https://brand.assets.adidas.com/image/upload/v1761762193/James_Dribbling_7baeda4b5e.png" width="1578" height="1886"></figure><h2><br>WHAT MAKES THE STEP BACK SO EFFECTIVE?</h2><p>When you’re creating off the dribble, you need ways to beat defenders who play you tight. Driving to the rim isn’t always an option, especially against taller, quicker players. That’s where the step back comes in.</p><p>The beauty of this move is in the deception. You draw your defender in — sometimes even lulling them to sleep — and then explode backward into space. Suddenly, instead of a hand in your face, you’ve got a clean shot with balance and rhythm. It’s part footwork, part timing, and all confidence.</p><p>And the versatility is what makes it special. Whether you’re a smaller guard looking to get a jumper over long arms, or a bigger player creating separation before a drive, the step back works across positions.</p><figure class="image"><img style="aspect-ratio:1280/1600;" src="https://brand.assets.adidas.com/image/upload/v1761769415/Ray_Dribbling_4990a752b8.jpg" width="1280" height="1600"></figure><h2><br>WHY YOU NEED THE STEP BACK IN YOUR BAG</h2><p>Here’s the truth: not every possession goes as planned. Plays break down, the shot clock winds low, and you need a move that can generate offense on its own. That’s why the step back is so valuable.</p><p><strong>Against taller defenders:</strong> It creates room where there usually isn’t any.</p><p><strong>In isolation situations: </strong>It’s a reliable go-to when other options are gone.</p><p><strong>As a scoring threat:</strong> Once defenders know you can step back, they play you differently, which opens up blow-bys and kick-outs for teammates.</p><p>In other words, the step back isn’t just about taking a tough shot — it’s about giving yourself more ways to score and keeping defenders guessing.</p><figure class="image"><img style="aspect-ratio:3840/2160;" src="https://brand.assets.adidas.com/image/upload/v1760649377/K_7650471c5d.jpg" width="3840" height="2160"></figure><h2><br>BREAKING DOWN HARDEN’S SIGNATURE STEP BACK</h2><p>James Harden is the blueprint. Left-handed, creative, and fearless, he’s used the step back to score thousands of points and carve out a reputation as one of the best offensive players in the pro leagues. Here’s how he does it.</p><h3>1. SET THE STAGE &nbsp;</h3><p>Harden often starts with a between-the-legs dribble, probing toward the defender. This keeps the defender honest because from that position, he has three options: drive left, cross back right, or pull into the step back.</p><h3>2. ATTACK THE LOW FOOT &nbsp;</h3><p>Defenders usually shade Harden to his left, dropping their right foot. Instead of attacking the top foot, Harden targets the low one. That makes the defender’s slide slower and keeps multiple options open.</p><h3>3. SELL THE DRIVE &nbsp;</h3><p>By leaning his shoulders and showing his eyes toward the basket, Harden convinces the defender that he’s about to explode downhill. This is where the trap is set.</p><h3>4. EXPLODE BACKWARD &nbsp;</h3><p>In one motion, Harden plants and launches himself backward into space. The defender is still sliding forward, while Harden is calmly rising for a jumper.</p><h3>5. BALANCE AND RELEASE &nbsp;</h3><p>The real secret isn’t just the footwork — it’s the balance. Harden stays square, keeps his shooting hand under the ball, and elevates into a fluid motion. The result: a clean, uncontested shot.</p><h2>IS IT A BAD SHOT?</h2><p>The biggest debate around the step back is whether it’s a good or bad shot. The answer: it depends on when you use it.</p><p><strong>Bad shot:</strong> Pulling it right away, early in the shot clock, or when it’s heavily contested.</p><p><strong>Good shot:</strong> In late-clock situations, broken plays, or isolation sets where you’ve already forced the defender to respect other moves.</p><p>&nbsp;In the right hands, it’s not a “bad shot” at all — it’s a killer weapon. Harden proves that every night.</p><figure class="image"><img style="aspect-ratio:3840/2160;" src="https://brand.assets.adidas.com/image/upload/v1760649349/K2_1d457e68ae.jpg" width="3840" height="2160"></figure><h2><br>IS IT A TRAVEL?</h2><p>Another common question: is Harden’s step back a travel?</p><p><strong>In the pro leagues:</strong> No. The league’s rules allow a gather step before the move, which makes it legal.</p><p><strong>In high school:</strong> Yes, depending on how it’s executed. The rules are stricter, and certain variations would be called a travel.</p><p>That said, many players still pull it off at lower levels without getting whistled. The key is learning the footwork properly — if you’re clean with the gather and step, refs will let it go.</p><h2>THE COUNTERS THAT UNLOCK IT</h2><p>The step back doesn’t exist in isolation. What makes it dangerous is the threat of everything else you can do from the same setup. Harden’s brilliance comes from his mix of counters:</p><ul><li>Drive straight to the basket off the same between-the-legs dribble.</li><li>Cross over the opposite way when the defender cheats.</li><li>Step back into space when the defender overplays.</li></ul><p>By layering these options, you force defenders into a guessing game. If they play tight, you blow by. If they sag, you shoot. If they hesitate, you’re already gone.</p><h2>BRING IT INTO YOUR GAME</h2><p>You don’t need Harden’s handle or scoring record to make the step back work for you. With practice, it’s a move any player can add. Here’s how to start:</p><ol><li>Drill the footwork slowly — forward dribble, plant, step back, shoot.</li><li>Add it to your between-the-legs dribble so the move feels natural.</li><li>Practice balance and release, making sure you don’t lean back too far.</li><li>Mix it into scrimmages only after you’ve set up drives and crossovers.</li></ol><p>Remember: the step back isn’t just about the shot — it’s about creating space and options.</p><figure class="image"><img style="aspect-ratio:1570/1846;" src="https://brand.assets.adidas.com/image/upload/v1761762227/James_Hero_980c7511ce.png" width="1570" height="1846"></figure><h2><br>FINAL WORD</h2><p>The James Harden step back isn’t just a highlight move; it’s a masterclass in spacing, deception, and confidence. For years, defenders have known it’s coming — and still couldn’t stop it. &nbsp;</p><p>Whether you’re a guard trying to get shots over taller players, or a forward looking to stretch the floor, adding a step back to your game will change the way defenders guard you. Use it wisely, pair it with strong counters, and you’ll always have a way to create your own shot when the game slows down.</p><p>So, is it a bad shot? Not if you know when to use it. Is it a travel? Not if you master the footwork. One thing’s for sure: if it worked for James Harden, it can work for you.</p><p>Looking to take your basketball skills to the next level? Check out our other resources like <a class="gl-link" href="https://www.adidas.com/us/blog/605126-basketball-workouts-at-home-pro-training-tips">basketball workouts to do at home</a>, the adidas <a class="gl-link" href="https://www.adidas.com/us/blog/1092205-basketball-size-guide-for-all-ages">basketball size guide</a>, or <a class="gl-link" href="https://www.adidas.com/us/blog/605130-how-to-increase-vertical-jump-pro-tips-video">how to increase your vertical</a>. &nbsp;</p>

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Some people call it a bad shot. Others say it’s the most unstoppable move in basketball. Love it or hate it, the step-back jumper is an essential tool for players at every level. When done correctly, it creates the one thing every scorer craves: space. A well-timed step back doesn’t just get you out of a jam — it opens the floor, takes the defender out of position, and sets up a clean look at the basket. And no one has mastered this art quite like James Harden, whose signature step back has become one of the defining moves of the modern game. WHAT MAKES THE STEP BACK SO EFFECTIVE? When you’re creating off the dribble, you need ways to beat defenders who play you tight. Driving to the rim isn’t always an option, especially against taller, quicker players. That’s where the step back comes in. The beauty of this move is in the deception. You draw your defender in — sometimes even lulling them to sleep — and then explode backward into space. Suddenly, instead of a hand in your face, you’ve got a clean shot with balance and rhythm. It’s part footwork, part timing, and all confidence. And the versatility is what makes it special. Whether you’re a smaller guard looking to get a jumper over long arms, or a bigger player creating separation before a drive, the step back works across positions. WHY YOU NEED THE STEP BACK IN YOUR BAG Here’s the truth: not every possession goes as planned. Plays break down, the shot clock winds low, and you need a move that can generate offense on its own. That’s why the step back is so valuable. Against taller defenders: It creates room where there usually isn’t any. In isolation situations: It’s a reliable go-to when other options are gone. As a scoring threat: Once defenders know you can step back, they play you differently, which opens up blow-bys and kick-outs for teammates. In other words, the step back isn’t just about taking a tough shot — it’s about giving yourself more ways to score and keeping defenders guessing. BREAKING DOWN HARDEN’S SIGNATURE STEP BACK James Harden is the blueprint. Left-handed, creative, and fearless, he’s used the step back to score thousands of points and carve out a reputation as one of the best offensive players in the pro leagues. Here’s how he does it. 1. SET THE STAGE Harden often starts with a between-the-legs dribble, probing toward the defender. This keeps the defender honest because from that position, he has three options: drive left, cross back right, or pull into the step back. 2. ATTACK THE LOW FOOT Defenders usually shade Harden to his left, dropping their right foot. Instead of attacking the top foot, Harden targets the low one. That makes the defender’s slide slower and keeps multiple options open. 3. SELL THE DRIVE By leaning his shoulders and showing his eyes toward the basket, Harden convinces the defender that he’s about to explode downhill. This is where the trap is set. 4. EXPLODE BACKWARD In one motion, Harden plants and launches himself backward into space. The defender is still sliding forward, while Harden is calmly rising for a jumper. 5. BALANCE AND RELEASE The real secret isn’t just the footwork — it’s the balance. Harden stays square, keeps his shooting hand under the ball, and elevates into a fluid motion. The result: a clean, uncontested shot. IS IT A BAD SHOT? The biggest debate around the step back is whether it’s a good or bad shot. The answer: it depends on when you use it. Bad shot: Pulling it right away, early in the shot clock, or when it’s heavily contested. Good shot: In late-clock situations, broken plays, or isolation sets where you’ve already forced the defender to respect other moves. In the right hands, it’s not a “bad shot” at all — it’s a killer weapon. Harden proves that every night. IS IT A TRAVEL? Another common question: is Harden’s step back a travel? In the pro leagues: No. The league’s rules allow a gather step before the move, which makes it legal. In high school: Yes, depending on how it’s executed. The rules are stricter, and certain variations would be called a travel. That said, many players still pull it off at lower levels without getting whistled. The key is learning the footwork properly — if you’re clean with the gather and step, refs will let it go. THE COUNTERS THAT UNLOCK IT The step back doesn’t exist in isolation. What makes it dangerous is the threat of everything else you can do from the same setup. Harden’s brilliance comes from his mix of counters: Drive straight to the basket off the same between-the-legs dribble. Cross over the opposite way when the defender cheats. Step back into space when the defender overplays. By layering these options, you force defenders into a guessing game. If they play tight, you blow by. If they sag, you shoot. If they hesitate, you’re already gone. BRING IT INTO YOUR GAME You don’t need Harden’s handle or scoring record to make the step back work for you. With practice, it’s a move any player can add. Here’s how to start: Drill the footwork slowly — forward dribble, plant, step back, shoot. Add it to your between-the-legs dribble so the move feels natural. Practice balance and release, making sure you don’t lean back too far. Mix it into scrimmages only after you’ve set up drives and crossovers. Remember: the step back isn’t just about the shot — it’s about creating space and options. FINAL WORD The James Harden step back isn’t just a highlight move; it’s a masterclass in spacing, deception, and confidence. For years, defenders have known it’s coming — and still couldn’t stop it. Whether you’re a guard trying to get shots over taller players, or a forward looking to stretch the floor, adding a step back to your game will change the way defenders guard you. Use it wisely, pair it with strong counters, and you’ll always have a way to create your own shot when the game slows down. So, is it a bad shot? Not if you know when to use it. Is it a travel? Not if you master the footwork. One thing’s for sure: if it worked for James Harden, it can work for you. Looking to take your basketball skills to the next level? Check out our other resources like basketball workouts to do at home, the adidas basketball size guide, or how to increase your vertical.

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Create Space Instantly: How to Do the James Harden Step Back

Learn the James Harden step back—create space, stun defenders, and perfect the shot that made him one of basketball’s most unstoppable scorers. 

<h2>TRAINING FOR A MARATHON: TIPS AND TRICKS FROM A RUNNING COACH</h2><p>If you’ve set your sights on a marathon, congratulations—you’re about to embark on one of the most rewarding journeys in running. As any seasoned marathoner will tell you, marathon training is about more than piling on extra miles. It’s about learning how to build endurance gradually, structure your weeks with purpose, and develop the mental strength to go the distance. &nbsp;</p><p>To help you do just that, we asked professional running coach and <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">EXOS trainer Katherine Bailey</a> to share her expert advice on how to train for a marathon—from pacing and recovering to staying motivated through every mile. &nbsp;</p><h2>HOW MANY MILES IS A MARATHON?</h2><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1762894046/edi_fw25_marathon_training_blogimage_01_b120bd1462.jpg" width="1300" height="900"></figure><p>An official marathon is 26.2 miles, which can feel like an oddly random number until you understand the history behind it. According to Greek legend, in 490 BC an ancient messenger ran 25 miles from Marathon to Athens to deliver news of a victory. To honor the courageous runner, the first official modern marathon at the 1896 Athens Olympics followed the same route. &nbsp;</p><p>At the 1908 London Olympic Games, the course was extended an extra 1.2 miles so the royal family could watch the race start from Windsor Castle. That distance stuck, and it’s been 26.2 miles ever since. &nbsp;</p><h2>How long does marathon training take? &nbsp;</h2><p>A long race like the marathon demands a longer training plan—and if you're going from couch to marathon, the sooner you can get started, the better. “It takes a lot of time for your muscles, bones, and connective tissues to adjust to running extended mileage,” Katherine explained. “As a baseline, you’d want to be logging about 25 miles of running a week before you actually dive into a dedicated marathon training plan.”</p><h2>MASTER YOUR MARATHON PACE &nbsp;</h2><p>The time it will take you to actually run the marathon depends completely on your mile-by-mile pace. You’ll want to have that pace dialed in long before race day so you know exactly what your target speed feels like—otherwise you might start out too fast and hit the wall mid-race.</p><p>So what should your training pace be? Katherine has a few strategies to help you figure that out.</p><p>“For new runners, I like to start out with a one-mile time trial, because it’s a great indicator of baseline fitness,” she explained. The process is easy—just run a mile as fast as you can, then plug your time into an <a class="gl-link" href="https://vdoto2.com/calculator/">online pace calculator</a>. It’ll give you both the pace you should train at, as well as your estimated marathon completion time. &nbsp;</p><p>The best way to practice your marathon pace is to incorporate it into your weekly long runs. Once you settle into the run, focus on finding your target pace and maintaining it from the first mile to the last. A GPS watch can help you monitor your pace and stay on track along the way. &nbsp;</p><p>As your training mileage increases, Katherine also recommends doing a half marathon and using it to predict your marathon pace and finish time. “It’s also a great way to practice maintaining a consistent pace amidst the excitement of a race environment,” she pointed out. &nbsp;</p><h2>YOUR 30-WEEK MARATHON TRAINING GUIDE &nbsp;</h2><p>Designed specifically for <a class="gl-link" href="https://www.adidas.com/us/blog/508760-a-beginners-guide-to-running">beginners</a>, Katherine’s 30-week plan features a strategic mix of running, cross training workouts, speed work, and rest days. You’ll notice that every Wednesday is dedicated to different running workouts that will sharpen the skills you’ll need on race day. They include: &nbsp;</p><ul><li>Strides</li></ul><p>These mini sprints are performed either after a warmup or at the end of a run to loosen your hamstrings and <a class="gl-link" href="https://www.adidas.com/us/blog/343679-7-keys-to-proper-running-mechanics">sharpen your form</a>. Aim for about 100 meters at 85% maximum effort, with about a minute of rest in between. &nbsp;</p><ul><li>Hill Repeats</li></ul><p>Hills are a fact of life on virtually every marathon course, so it’s important to train for them. “If you can find one, I prefer about a 200-meter hill that’s not too steep,” said Katherine. &nbsp;</p><ul><li>Fartlek</li></ul><p>Fartlek, which comes from the Swedish word for “speed play,” is a workout built on alternating bursts of faster running with easy recovery jogs. This mix of paces will teach your body how to work through fatigue and shift gears smoothly. &nbsp;</p><ul><li>Tempo Runs</li></ul><p>A tempo run is all about locking into a “comfortably hard” pace that you could hold for about an hour. The goal is to keep the effort steady from start to finish. &nbsp;</p><p>You’ll also notice that every 4th week or so is a “de-load” week with reduced mileage and intensity. By easing back, your muscles, joints, and connective tissues get time to repair so you can come back stronger, more resilient, and ready to tackle the next block of training. &nbsp;</p><p>Ready to put it all into practice? Lace up and let’s go.</p><h2>WEEKS 1-8</h2><p>These first two months are all about getting into the rhythm and routine of training. You’ll ease into your weekly run schedule, doing mostly easy runs to build up your cardiovascular fitness. Use this time to establish <a class="gl-link" href="https://www.adidas.com/us/blog/running-motivation-8-tips-to-create-long-term-running-habits">good long-term running habits</a> that will help you stay consistent and motivated. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/4571;" src="https://brand.assets.adidas.com/image/upload/v1762894078/edi_fw25_marathon_training_blogimage_02_0d53caa057.jpg" width="1300" height="4571"></figure><h2><br>WEEKS 9-16</h2><p>Now that you’ve built a solid foundation, it’s time to build strength and endurance. You’ll steadily increase your mileage, culminating with a 12-mile run on week 16. Now that you've got some serious miles under your belt, consider running a <a class="gl-link" href="https://www.adidas.com/us/blog/how-to-train-for-a-5k-tips-and-tricks-from-a-running-expert">5K</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/training-for-a-10k-run-tips-and-tricks-from-a-running-expert">10K</a>, or half marathon to test your stamina. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/4520;" src="https://brand.assets.adidas.com/image/upload/v1762894105/edi_fw25_marathon_training_blogimage_03_a10e0eb389.jpg" width="1300" height="4520"></figure><h2><br>WEEKS 17-24</h2><p>In this phase, workouts get more intense as you start to push your body beyond what you thought was possible. Long runs will get closer to marathon distance, making this the perfect time to start trying out energy gels and fueling strategies so there are no surprises on race day.</p><figure class="image"><img style="aspect-ratio:1300/4520;" src="https://brand.assets.adidas.com/image/upload/v1762894132/edi_fw25_marathon_training_blogimage_04_ad85fd75a4.jpg" width="1300" height="4520"></figure><h2><br>WEEKS 25-30</h2><p>You're on the home stretch. During these final weeks, you'll do your longest run of the training plan (22 miles) then steadily taper down your mileage so your body can absorb all the hard work you’ve put in. On week 30, dial in the race-day details like your travel arrangements, pre-race breakfast, and racing shoes/apparel.</p><figure class="image"><img style="aspect-ratio:1300/3580;" src="https://brand.assets.adidas.com/image/upload/v1762894157/edi_fw25_marathon_training_blogimage_05_7e3febd334.jpg" width="1300" height="3580"></figure><h2><br>MORE MARATHON TRAINING TIPS: RUNNING SHOES, RECOVERY, AND MORE &nbsp;</h2><ul><li>Warm up. Cool down. No exceptions. &nbsp;</li></ul><p>Before you begin any marathon training workout, taking the time to warm up is non-negotiable. It’s what prepares your body to handle the miles ahead—loosening stiff muscles, raising your heart rate gradually, and priming your joints for the repetitive impact of running. &nbsp;</p><p>After the run, cooling down is just as important. A few minutes of easy running and stretching will help your body shift into recovery mode and leave you feeling fresher for your next session. For a proven routine you can use before and after each run, check out these <a class="gl-link" href="https://www.adidas.com/us/blog/533568-the-best-stretches-for-runners-to-warm-up-and-cool-down">warm up and cool down stretches</a>. &nbsp;</p><ul><li>Rest up. &nbsp;</li></ul><p>Giving your body downtime is just as important as running—so when a rest day rolls around on your training calendar, take full advantage. Studies show that muscles can make significant recovery in as little as 24 hours, giving your body the reset it needs to keep going strong. &nbsp;</p><p>When it comes to how you rest, choose your own adventure. If you like to stay moving, active recovery options like swimming, cycling, or yoga can loosen tight muscles and keep blood flowing. If spending a day on the couch is your rest-day truth, that’s totally fine too. &nbsp;</p><ul><li>Show your feet some love.</li></ul><p>Your feet are the unsung heroes of marathon training, so treat them with the care they deserve. Simple recovery habits like a cold soak after long runs or using a foot roller to work out tension can go a long way in reducing inflammation and preventing injury.</p><p>Wearing properly fitting running shoes is also critical. “In my experience, most runners are out there wearing shoes that are too small—and that’s how toenails get lost,” explained Katherine. Aim for about a thumb-width of space at the front and a toebox wide enough for toes to wriggle freely. For the most accurate fit, try on shoes after a long run when your feet are slightly swollen, just like they’ll be on race day.</p><p>As far as specific running shoes that Katherine recommends, “I really like the responsive feel of the <a class="gl-link" href="https://www.adidas.com/us/supernova_rise">Supernova Rise</a> or the <a class="gl-link" href="https://www.adidas.com/us/supernova_prima">Supernova Prima</a>,” she said. “For longer runs, the softer feel of the <a class="gl-link" href="https://www.adidas.com/us/adizero_evo_sl">EVO SL</a> is really nice too.” We’ve also written a <a class="gl-link" href="https://www.adidas.com/us/blog/532007-how-to-choose-running-shoes">guide to help find the right running shoes for you.</a></p><ul><li>Embrace a marathon mindset.</li></ul><p>Say it with us: I can do hard things. &nbsp;</p><p>There will be plenty of runs where you feel like calling it quits, but the key is learning to resist the urge and run one more mile—or block—or step. &nbsp;</p><p>“For me, that’s the beauty and the magic of running,” said Katherine. “It teaches you the power of pushing through, and that’s what’s going to carry you over the finish line.”</p><p>To take your marathon training even further, visit the <a class="gl-link" href="https://www.adidas.com/us/blog/running">adidas running hub</a> for more great information like <a class="gl-link" href="https://www.adidas.com/us/blog/534090-how-to-improve-your-running-performance-5-effective-tips">how to improve your running performance</a>, tips to <a class="gl-link" href="https://www.adidas.com/us/blog/783395-how-to-breathe-while-running">control your breathing</a>, and <a class="gl-link" href="https://www.adidas.com/us/blog/530744-what-to-avoid-after-running-dont-make-these-5-mistakes">common mistakes to avoid after a run</a>. And be sure to check out this rundown of <a class="gl-link" href="https://www.adidas.com/us/blog/hit-the-ground-running-essentials-for-every-runner">essential gear every runner needs</a>. &nbsp;</p>

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TRAINING FOR A MARATHON: TIPS AND TRICKS FROM A RUNNING COACH If you’ve set your sights on a marathon, congratulations—you’re about to embark on one of the most rewarding journeys in running. As any seasoned marathoner will tell you, marathon training is about more than piling on extra miles. It’s about learning how to build endurance gradually, structure your weeks with purpose, and develop the mental strength to go the distance. To help you do just that, we asked professional running coach and EXOS trainer Katherine Bailey to share her expert advice on how to train for a marathon—from pacing and recovering to staying motivated through every mile. HOW MANY MILES IS A MARATHON? An official marathon is 26.2 miles, which can feel like an oddly random number until you understand the history behind it. According to Greek legend, in 490 BC an ancient messenger ran 25 miles from Marathon to Athens to deliver news of a victory. To honor the courageous runner, the first official modern marathon at the 1896 Athens Olympics followed the same route. At the 1908 London Olympic Games, the course was extended an extra 1.2 miles so the royal family could watch the race start from Windsor Castle. That distance stuck, and it’s been 26.2 miles ever since. How long does marathon training take? A long race like the marathon demands a longer training plan—and if you're going from couch to marathon, the sooner you can get started, the better. “It takes a lot of time for your muscles, bones, and connective tissues to adjust to running extended mileage,” Katherine explained. “As a baseline, you’d want to be logging about 25 miles of running a week before you actually dive into a dedicated marathon training plan.” MASTER YOUR MARATHON PACE The time it will take you to actually run the marathon depends completely on your mile-by-mile pace. You’ll want to have that pace dialed in long before race day so you know exactly what your target speed feels like—otherwise you might start out too fast and hit the wall mid-race. So what should your training pace be? Katherine has a few strategies to help you figure that out. “For new runners, I like to start out with a one-mile time trial, because it’s a great indicator of baseline fitness,” she explained. The process is easy—just run a mile as fast as you can, then plug your time into an online pace calculator. It’ll give you both the pace you should train at, as well as your estimated marathon completion time. The best way to practice your marathon pace is to incorporate it into your weekly long runs. Once you settle into the run, focus on finding your target pace and maintaining it from the first mile to the last. A GPS watch can help you monitor your pace and stay on track along the way. As your training mileage increases, Katherine also recommends doing a half marathon and using it to predict your marathon pace and finish time. “It’s also a great way to practice maintaining a consistent pace amidst the excitement of a race environment,” she pointed out. YOUR 30-WEEK MARATHON TRAINING GUIDE Designed specifically for beginners, Katherine’s 30-week plan features a strategic mix of running, cross training workouts, speed work, and rest days. You’ll notice that every Wednesday is dedicated to different running workouts that will sharpen the skills you’ll need on race day. They include: Strides These mini sprints are performed either after a warmup or at the end of a run to loosen your hamstrings and sharpen your form. Aim for about 100 meters at 85% maximum effort, with about a minute of rest in between. Hill Repeats Hills are a fact of life on virtually every marathon course, so it’s important to train for them. “If you can find one, I prefer about a 200-meter hill that’s not too steep,” said Katherine. Fartlek Fartlek, which comes from the Swedish word for “speed play,” is a workout built on alternating bursts of faster running with easy recovery jogs. This mix of paces will teach your body how to work through fatigue and shift gears smoothly. Tempo Runs A tempo run is all about locking into a “comfortably hard” pace that you could hold for about an hour. The goal is to keep the effort steady from start to finish. You’ll also notice that every 4th week or so is a “de-load” week with reduced mileage and intensity. By easing back, your muscles, joints, and connective tissues get time to repair so you can come back stronger, more resilient, and ready to tackle the next block of training. Ready to put it all into practice? Lace up and let’s go. WEEKS 1-8 These first two months are all about getting into the rhythm and routine of training. You’ll ease into your weekly run schedule, doing mostly easy runs to build up your cardiovascular fitness. Use this time to establish good long-term running habits that will help you stay consistent and motivated. WEEKS 9-16 Now that you’ve built a solid foundation, it’s time to build strength and endurance. You’ll steadily increase your mileage, culminating with a 12-mile run on week 16. Now that you've got some serious miles under your belt, consider running a 5K, 10K, or half marathon to test your stamina. WEEKS 17-24 In this phase, workouts get more intense as you start to push your body beyond what you thought was possible. Long runs will get closer to marathon distance, making this the perfect time to start trying out energy gels and fueling strategies so there are no surprises on race day. WEEKS 25-30 You're on the home stretch. During these final weeks, you'll do your longest run of the training plan (22 miles) then steadily taper down your mileage so your body can absorb all the hard work you’ve put in. On week 30, dial in the race-day details like your travel arrangements, pre-race breakfast, and racing shoes/apparel. MORE MARATHON TRAINING TIPS: RUNNING SHOES, RECOVERY, AND MORE Warm up. Cool down. No exceptions. Before you begin any marathon training workout, taking the time to warm up is non-negotiable. It’s what prepares your body to handle the miles ahead—loosening stiff muscles, raising your heart rate gradually, and priming your joints for the repetitive impact of running. After the run, cooling down is just as important. A few minutes of easy running and stretching will help your body shift into recovery mode and leave you feeling fresher for your next session. For a proven routine you can use before and after each run, check out these warm up and cool down stretches. Rest up. Giving your body downtime is just as important as running—so when a rest day rolls around on your training calendar, take full advantage. Studies show that muscles can make significant recovery in as little as 24 hours, giving your body the reset it needs to keep going strong. When it comes to how you rest, choose your own adventure. If you like to stay moving, active recovery options like swimming, cycling, or yoga can loosen tight muscles and keep blood flowing. If spending a day on the couch is your rest-day truth, that’s totally fine too. Show your feet some love. Your feet are the unsung heroes of marathon training, so treat them with the care they deserve. Simple recovery habits like a cold soak after long runs or using a foot roller to work out tension can go a long way in reducing inflammation and preventing injury. Wearing properly fitting running shoes is also critical. “In my experience, most runners are out there wearing shoes that are too small—and that’s how toenails get lost,” explained Katherine. Aim for about a thumb-width of space at the front and a toebox wide enough for toes to wriggle freely. For the most accurate fit, try on shoes after a long run when your feet are slightly swollen, just like they’ll be on race day. As far as specific running shoes that Katherine recommends, “I really like the responsive feel of the Supernova Rise or the Supernova Prima,” she said. “For longer runs, the softer feel of the EVO SL is really nice too.” We’ve also written a guide to help find the right running shoes for you. Embrace a marathon mindset. Say it with us: I can do hard things. There will be plenty of runs where you feel like calling it quits, but the key is learning to resist the urge and run one more mile—or block—or step. “For me, that’s the beauty and the magic of running,” said Katherine. “It teaches you the power of pushing through, and that’s what’s going to carry you over the finish line.” To take your marathon training even further, visit the adidas running hub for more great information like how to improve your running performance, tips to control your breathing, and common mistakes to avoid after a run. And be sure to check out this rundown of essential gear every runner needs.

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How to Train for a Marathon: The Ultimate adidas Guide

Looking to take on the ultimate running milestone? From mileage plans to recovery tips, our marathon training guide will get you ready for race day.   

<h2>The Hiker’s Complete Guide to Cold-Weather Apparel</h2><p>There’s a reason they call it a winter wonderland—hiking during the winter months offers quiet trails, crisp air, and stunning views you won’t find any other time of year. &nbsp;</p><p>Of course, those rewards don’t come without challenges. Shorter days, shifting conditions, and cold-weather hazards mean you need to dress the part for outdoor exploring. In this guide, adidas Outdoor Manager Cori Sansevere breaks down the best hiking clothes for winter and shares her top tips to keep you warm and safe. &nbsp;</p><h2>HOW TO LAYER FOR COLD WEATHER</h2><p>When the temperature drops, you might be tempted to pull on a heavy jacket and call it good. But that one-and-done approach can leave you soaked in sweat as you heat up—and sweat is the enemy of comfort on a cold-weather hike. Why? Because moisture sitting against your skin can cause painful chafing and chill you the moment you stop moving.</p><p>Instead of relying on one bulky piece, plan your apparel in three to four layers. You’ll start with a moisture-wicking base layer, then add insulating mid layers to help your body maintain a stable core temperature. Finally, you'll top it all off with an outer shell to protect you from wind and weather. &nbsp;</p><p>Together, these layers create a system you can customize on the move—peel off when you heat up, layer on when the temperature dips. (It’s okay to feel a little chilly as you start out, because you’re going to naturally warm up once you start moving.)</p><p>Let’s explore your layering system from the inside out. &nbsp;</p><h3>Base Layer</h3><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1762804036/edi_fw25_hikingincoldweather_1_blog_image_623ca55f19.jpg" width="1300" height="1000"></figure><p>This foundational layer sits closest to your skin, and its job is simple: keep you dry. “You definitely don’t want to be stuck with a wet, sweaty t-shirt, because you’ll get chilled when you stop moving,” advised Cori. Start with a moisture-wicking wool or synthetic top like the <a class="gl-link" href="https://www.adidas.com/us/terrex-xperior-climacool-plus-long-sleeve-tee/JL6343.html">Terrex Xperior Climacool+ Tee</a> or <a class="gl-link" href="https://www.adidas.com/us/multi-synthetic-base-layer-long-sleeve/JC8200.html">Terrex Multi Synthetic Base Layer Long Sleeve</a>, and pair it with the <a class="gl-link" href="https://www.adidas.com/us/multi-synthetic-base-layer-tights/JC8195.html">Terrex Multi Synthetic Base Layer Tight</a>. &nbsp;</p><p><strong>Pro Tip: &nbsp;</strong>Leave your cotton tee at home: it has no insulating properties and dries slowly, making for a damp and chilly day on the trail.</p><h3>Mid Layers</h3><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1762804084/edi_fw25_hikingincoldweather_2_blog_image_fdeedb7753.jpg" width="1300" height="1000"></figure><p>Your midlayer is where the warmth happens. Designed with fleece, down, wool, or synthetic materials, insulating midlayers are designed to trap body warmth around your core where you need it most. You could stick with a single midlayer, or for even more warmth, wear a lightweight puffer like the <a class="gl-link" href="https://www.adidas.com/us/terrex-xperior-primaloft-loose-fill-insulated-hooded-jacket/IT3247.html">Terrex XPerior PrimaLoft Loose Fill Insulated Jacket</a> over the top as an extra insulating layer. The <a class="gl-link" href="https://www.adidas.com/us/terrex-xperior-climawarm-plus-down-hooded-jacket/JL5561.html">Terrex ClimaWarm+ Down Hooded Jacket</a> offers even more warmth without the bulk.</p><p>“I hike in a very light fleece and then also wear an insulated jacket—nothing too heavy, because your body generates a lot of heat too,” said Cori.</p><h3>Outer Layer</h3><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1762804117/edi_fw25_hikingincoldweather_3_blog_image_b28f1bdfa1.jpg" width="1300" height="1000"></figure><p>Your outer layer’s job is to defend you against wind, rain, and snow. Look for waterproof materials and features like a high collar, adjustable hood, and elasticized cuffs to help seal out the elements. Some jackets like the <a class="gl-link" href="https://www.adidas.com/us/terrex-multi-2.5l-rain.rdy-jacket/JN9836.html">Terrex Multi 2.5 RAIN.RDY</a> even pack into a built-in storage pocket for easy stashing when you’re not wearing it. &nbsp;</p><p>When it comes to sizing, be sure you choose a jacket that’s roomy enough to fit over your other layers. Check out our <a class="gl-link" href="https://www.adidas.com/us/blog/794123-how-should-a-winter-jacket-fit">quick guide to help you find the perfect fit</a>. &nbsp;</p><h2>COMPLETE YOUR WINTER KIT</h2><p>Beyond your layering system, you’ll also want to think about these items when putting together your winter hiking gear: &nbsp;</p><h3>Footwear</h3><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1762804154/edi_fw25_hikingincoldweather_4_blog_image_6e1feb4c17.jpg" width="1300" height="1000"></figure><p>Keeping your feet dry is crucial on winter trails. “Wear hiking boots with a waterproof membrane like GORE-TEX, because you never know if you’re going to encounter a frigid creek crossing or snow on the ground,” explained Cori. That waterproof layer also provides added insulation to keep feet warm and dry during extended periods outside. &nbsp;</p><p>If you know you’ll be hiking in wet or snowy conditions, opt for a higher-top boot like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skychaser-ax5-mid-gore-tex-hiking-shoes/JH7808.html">Terrex Skychaser AX5 GORE-TEX Mid</a> to prevent water from coming in over the top of the boot. On the flip side, the lower-cut <a class="gl-link" href="https://www.adidas.com/us/terrex-skychaser-ax5-gore-tex-hiking-shoes/JQ2209.html">Terrex Skychaser AX5 GORE-TEX Hiking Shoe</a> provides lightweight agility that’s best suited to dryer conditions. &nbsp;</p><p><strong>Pro Tip:</strong> If you know conditions are going to be icy, consider packing crampons or microspikes for extra traction and stability. &nbsp;</p><h3>Socks</h3><p>When it comes to winter hiking socks, material matters. Skip cotton—it traps moisture and leaves your feet damp and cold. Instead, look for wool blends that wick sweat, dry quickly, and hold warmth even when wet. The <a class="gl-link" href="https://www.adidas.com/us/terrex-multi-2.5l-rain.rdy-jacket/JN9836.html">Terrex Xperior Climawarm Merino Sock</a> is a standout choice: it’s soft against the skin, naturally breathable, and offers excellent insulation without the bulk. &nbsp;</p><h3>Pants</h3><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1762804182/edi_fw25_hikingincoldweather_5_blog_image_4a64917e50.jpg" width="1300" height="1000"></figure><p>For hiking pants, you want to strike the right balance of durability, mobility, and weather protection. Look for water-resistant materials that are tough enough to enough to stand up to brush and boulders but flexible enough to move with you. Both the <a class="gl-link" href="https://www.adidas.com/us/terrex-multi-liteflex-pants/JF3709.html">Terrex Multi Liteflex Pant</a> and <a class="gl-link" href="https://www.adidas.com/us/terrex-xploric-cargo-pants/JF3715.html">Xploric Cargo Pant</a> offer a full range of motion and drawcord-adjustable hems to block cold air and debris. &nbsp;</p><p>“Layering works here too,” Cori pointed out. “On extra chilly days, wear warm base layer tights, then add hiking pants on top.”</p><h3>Accessories</h3><p>The right accessories can make or break a winter hike. Start with your hands: layer fleece gloves under a waterproof glove or mitten to keep your fingers warm and dry. For your neck and face, the <a class="gl-link" href="https://www.adidas.com/us/terrex-merino-neck-gaiter/IX1653.html">Terrex Merino Neck Gaiter</a> beats a scarf, staying snug without whipping around in the wind. Protect your eyes from snow glare with UV-blocking sunglasses, and don’t forget your head—top it off with the <a class="gl-link" href="https://www.adidas.com/us/terrex-xploric-merino-beanie/JW0885.html">Terrex Xploric Merino Beanie</a> or <a class="gl-link" href="https://www.adidas.com/us/terrex-multi-beanie/JW0878.html">Terrex Multi Beanie</a> to prevent heat loss. &nbsp;</p><h2>COLD-WEATHER HEALTH CONCERNS</h2><p>The most common health risks you’ll face during winter hiking are frostbite and hypothermia—so it’s important to know the signs of both. &nbsp;</p><h3>Frostbite</h3><p>Frostbite happens when skin and the tissue underneath start to freeze, usually in your fingers, toes, nose, or ears. Warning signs include numbness, pale or waxy skin, and stiffness in your fingers and toes. Catching symptoms early is key, because frostbite can cause lasting damage. Keep exposed areas covered and gently rewarm affected areas as soon as possible. &nbsp;</p><h3>Hypothermia</h3><p>When your body loses heat faster than it can produce it, hypothermia can set in. Early signs include shivering, fatigue, and lack of coordination—and they shouldn’t be ignored. Hypothermia is no joke, so if you or a hiking partner start to show symptoms, remove wet clothing, add insulating layers, and seek shelter as soon as you can. &nbsp;</p><h2>PREVENTING FROSTBITE AND HYPOTHERMIA</h2><p>To prevent frostbite and hypothermia, you need to actively take care of yourself and your hiking partners. It’s a lot easier to stay warm than to get warm, so dress appropriately and maintain a steady body temperature rather than trying to recover after you’ve gotten too cold. &nbsp;</p><p>If your fingers or toes start to lose feeling, don’t tough it out—stop immediately to warm them up. “Hand and toe warmer packets are great, because they provide an instant heat source,” said Cori. “You might not need them, but it’s always a good idea to have them in your pack.”</p><p>Finally, remember that good hiking partners look out for each other. Check in often with your group, and if someone displays cold-weather symptoms, step in right away to help them out. (Rolling solo? Check out our <a class="gl-link" href="https://www.adidas.com/us/blog/hiking-alone-tips-for-your-next-outdoor-experience">tips for hiking alone</a>.)</p><h2>EXPERT ADVICE BEFORE HITTING THE TRAIL</h2><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1762804209/edi_fw25_hikingincoldweather_6_blog_image_44904193bf.jpg" width="1300" height="1000"></figure><h3>Pack smart</h3><p>Beyond the usual <a class="gl-link" href="https://www.adidas.com/us/blog/877170-what-to-bring-on-a-hike-12-hiking-essentials">hiking essentials</a> like water and a first aid kit, winter hiking calls for a few extra precautions: &nbsp;</p><ul><li>Pack waterproof matches, an emergency blanket, and a lightweight shelter like a tarp or bivvy sack in case you need to take shelter or warm up quickly.</li><li>Cold weather zaps phone batteries, so don’t rely solely on it for navigation—bring along a backup plan like a compass, paper map, or satellite GPS. &nbsp;</li><li>Because hiking in the cold demands more energy, pack extra bars or trail mix to stay fueled if the trail takes longer than expected.</li><li>In winter, the sun sets early—especially the farther north you go. Check how many daylight hours you’ve got to work with and always bring a headlamp with fresh batteries.</li></ul><h3>Plan—and share—your route</h3><p>“Before you head out, check trail conditions, snow depth, and whether the road to the trailhead is maintained in winter,” recommended Cori. While you’re at it, check the weather forecast—conditions in the mountains can shift quickly, and knowing what’s ahead will help you plan for any curveballs.</p><p>Most importantly, let friends or family know where you’re headed, which trail you’ll be on, and when you expect to return. That way if something should go wrong, help can find you faster. &nbsp;</p><h3>Stay connected</h3><p>Always carry a way to call for help in case of an emergency. A dedicated satellite communication device is ideal, but if you don’t have one, many smart phones offer satellite messaging features that work when you’re off the grid.</p><p>Now that you know how to gear up for cold-weather hiking, shake off that cabin fever and hit the trail. Not only is hiking loaded with physical <a class="gl-link" href="https://www.adidas.com/us/blog/1014843-health-and-hiking-10-benefits-of-hitting-the-trail">health benefits</a>, it’s also a guaranteed cure for the winter blahs. Added bonus: zero mosquitoes. (Unlike you, they can’t handle the cold.) &nbsp;</p><p>If you’re looking to take on an extra-challenging trail, this <a class="gl-link" href="https://www.adidas.com/us/blog/535193-how-to-train-for-a-hike-get-prepped">training guide for hikers</a> can help you level up your fitness and reduce your risk of injury. And if you’re looking for even more ways to keep moving this season, be sure to check out our article about <a class="gl-link" href="https://www.adidas.com/us/blog/966499-how-to-stay-active-in-the-winter">How to Stay Active in the Winter.</a> &nbsp;</p>

SHOP WOMEN’S HIKING CLOTHES AND SHOES_/us/women-outdoor-hiking

SHOP WOMEN’S HIKING CLOTHES AND SHOES

SHOP MEN’S HIKING CLOTHES AND SHOES_/us/men-outdoor-hiking

SHOP MEN’S HIKING CLOTHES AND SHOES

women hiking

Women's Hiking Gear

men hiking

Men's Hiking Gear

The Hiker’s Complete Guide to Cold-Weather Apparel There’s a reason they call it a winter wonderland—hiking during the winter months offers quiet trails, crisp air, and stunning views you won’t find any other time of year. Of course, those rewards don’t come without challenges. Shorter days, shifting conditions, and cold-weather hazards mean you need to dress the part for outdoor exploring. In this guide, adidas Outdoor Manager Cori Sansevere breaks down the best hiking clothes for winter and shares her top tips to keep you warm and safe. HOW TO LAYER FOR COLD WEATHER When the temperature drops, you might be tempted to pull on a heavy jacket and call it good. But that one-and-done approach can leave you soaked in sweat as you heat up—and sweat is the enemy of comfort on a cold-weather hike. Why? Because moisture sitting against your skin can cause painful chafing and chill you the moment you stop moving. Instead of relying on one bulky piece, plan your apparel in three to four layers. You’ll start with a moisture-wicking base layer, then add insulating mid layers to help your body maintain a stable core temperature. Finally, you'll top it all off with an outer shell to protect you from wind and weather. Together, these layers create a system you can customize on the move—peel off when you heat up, layer on when the temperature dips. (It’s okay to feel a little chilly as you start out, because you’re going to naturally warm up once you start moving.) Let’s explore your layering system from the inside out. Base Layer This foundational layer sits closest to your skin, and its job is simple: keep you dry. “You definitely don’t want to be stuck with a wet, sweaty t-shirt, because you’ll get chilled when you stop moving,” advised Cori. Start with a moisture-wicking wool or synthetic top like the Terrex Xperior Climacool+ Tee or Terrex Multi Synthetic Base Layer Long Sleeve, and pair it with the Terrex Multi Synthetic Base Layer Tight. Pro Tip: Leave your cotton tee at home: it has no insulating properties and dries slowly, making for a damp and chilly day on the trail. Mid Layers Your midlayer is where the warmth happens. Designed with fleece, down, wool, or synthetic materials, insulating midlayers are designed to trap body warmth around your core where you need it most. You could stick with a single midlayer, or for even more warmth, wear a lightweight puffer like the Terrex XPerior PrimaLoft Loose Fill Insulated Jacket over the top as an extra insulating layer. The Terrex ClimaWarm+ Down Hooded Jacket offers even more warmth without the bulk. “I hike in a very light fleece and then also wear an insulated jacket—nothing too heavy, because your body generates a lot of heat too,” said Cori. Outer Layer Your outer layer’s job is to defend you against wind, rain, and snow. Look for waterproof materials and features like a high collar, adjustable hood, and elasticized cuffs to help seal out the elements. Some jackets like the Terrex Multi 2.5 RAIN.RDY even pack into a built-in storage pocket for easy stashing when you’re not wearing it. When it comes to sizing, be sure you choose a jacket that’s roomy enough to fit over your other layers. Check out our quick guide to help you find the perfect fit. COMPLETE YOUR WINTER KIT Beyond your layering system, you’ll also want to think about these items when putting together your winter hiking gear: Footwear Keeping your feet dry is crucial on winter trails. “Wear hiking boots with a waterproof membrane like GORE-TEX, because you never know if you’re going to encounter a frigid creek crossing or snow on the ground,” explained Cori. That waterproof layer also provides added insulation to keep feet warm and dry during extended periods outside. If you know you’ll be hiking in wet or snowy conditions, opt for a higher-top boot like the Terrex Skychaser AX5 GORE-TEX Mid to prevent water from coming in over the top of the boot. On the flip side, the lower-cut Terrex Skychaser AX5 GORE-TEX Hiking Shoe provides lightweight agility that’s best suited to dryer conditions. Pro Tip: If you know conditions are going to be icy, consider packing crampons or microspikes for extra traction and stability. Socks When it comes to winter hiking socks, material matters. Skip cotton—it traps moisture and leaves your feet damp and cold. Instead, look for wool blends that wick sweat, dry quickly, and hold warmth even when wet. The Terrex Xperior Climawarm Merino Sock is a standout choice: it’s soft against the skin, naturally breathable, and offers excellent insulation without the bulk. Pants For hiking pants, you want to strike the right balance of durability, mobility, and weather protection. Look for water-resistant materials that are tough enough to enough to stand up to brush and boulders but flexible enough to move with you. Both the Terrex Multi Liteflex Pant and Xploric Cargo Pant offer a full range of motion and drawcord-adjustable hems to block cold air and debris. “Layering works here too,” Cori pointed out. “On extra chilly days, wear warm base layer tights, then add hiking pants on top.” Accessories The right accessories can make or break a winter hike. Start with your hands: layer fleece gloves under a waterproof glove or mitten to keep your fingers warm and dry. For your neck and face, the Terrex Merino Neck Gaiter beats a scarf, staying snug without whipping around in the wind. Protect your eyes from snow glare with UV-blocking sunglasses, and don’t forget your head—top it off with the Terrex Xploric Merino Beanie or Terrex Multi Beanie to prevent heat loss. COLD-WEATHER HEALTH CONCERNS The most common health risks you’ll face during winter hiking are frostbite and hypothermia—so it’s important to know the signs of both. Frostbite Frostbite happens when skin and the tissue underneath start to freeze, usually in your fingers, toes, nose, or ears. Warning signs include numbness, pale or waxy skin, and stiffness in your fingers and toes. Catching symptoms early is key, because frostbite can cause lasting damage. Keep exposed areas covered and gently rewarm affected areas as soon as possible. Hypothermia When your body loses heat faster than it can produce it, hypothermia can set in. Early signs include shivering, fatigue, and lack of coordination—and they shouldn’t be ignored. Hypothermia is no joke, so if you or a hiking partner start to show symptoms, remove wet clothing, add insulating layers, and seek shelter as soon as you can. PREVENTING FROSTBITE AND HYPOTHERMIA To prevent frostbite and hypothermia, you need to actively take care of yourself and your hiking partners. It’s a lot easier to stay warm than to get warm, so dress appropriately and maintain a steady body temperature rather than trying to recover after you’ve gotten too cold. If your fingers or toes start to lose feeling, don’t tough it out—stop immediately to warm them up. “Hand and toe warmer packets are great, because they provide an instant heat source,” said Cori. “You might not need them, but it’s always a good idea to have them in your pack.” Finally, remember that good hiking partners look out for each other. Check in often with your group, and if someone displays cold-weather symptoms, step in right away to help them out. (Rolling solo? Check out our tips for hiking alone.) EXPERT ADVICE BEFORE HITTING THE TRAIL Pack smart Beyond the usual hiking essentials like water and a first aid kit, winter hiking calls for a few extra precautions: Pack waterproof matches, an emergency blanket, and a lightweight shelter like a tarp or bivvy sack in case you need to take shelter or warm up quickly. Cold weather zaps phone batteries, so don’t rely solely on it for navigation—bring along a backup plan like a compass, paper map, or satellite GPS. Because hiking in the cold demands more energy, pack extra bars or trail mix to stay fueled if the trail takes longer than expected. In winter, the sun sets early—especially the farther north you go. Check how many daylight hours you’ve got to work with and always bring a headlamp with fresh batteries. Plan—and share—your route “Before you head out, check trail conditions, snow depth, and whether the road to the trailhead is maintained in winter,” recommended Cori. While you’re at it, check the weather forecast—conditions in the mountains can shift quickly, and knowing what’s ahead will help you plan for any curveballs. Most importantly, let friends or family know where you’re headed, which trail you’ll be on, and when you expect to return. That way if something should go wrong, help can find you faster. Stay connected Always carry a way to call for help in case of an emergency. A dedicated satellite communication device is ideal, but if you don’t have one, many smart phones offer satellite messaging features that work when you’re off the grid. Now that you know how to gear up for cold-weather hiking, shake off that cabin fever and hit the trail. Not only is hiking loaded with physical health benefits, it’s also a guaranteed cure for the winter blahs. Added bonus: zero mosquitoes. (Unlike you, they can’t handle the cold.) If you’re looking to take on an extra-challenging trail, this training guide for hikers can help you level up your fitness and reduce your risk of injury. And if you’re looking for even more ways to keep moving this season, be sure to check out our article about How to Stay Active in the Winter.

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What to Wear When Hiking in the Cold: Your Essential Guide

No need to hibernate until spring—our head-to-toe guide will show you exactly what to wear for cold-weather hiking so you can hit the trail all year long.  

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