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

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

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

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Soccer Throw-In Rules Explained

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

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

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

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

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

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

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

SHOP WOMEN’S RUNNING_/women-running

SHOP WOMEN’S RUNNING

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SHOP MEN'S RUNNING

Running Essentials - PC - womens product IDs

Women's Running Essentials

Running Essentials - PC - mens product IDs

Men's Running Essentials

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

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

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

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

Hit the Ground Running: Essentials for Every Runner

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

Hit the Ground Running - Essentials for Every Runner

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

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

Men's Sneakers

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

Women's Sneakers

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

Kid's Sneakers

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

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how-to-lace-sneakers-mh

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6 Creative Ways To Lace Up Your Sneakers With Instructions

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

<p>For many, running is more than simply a sport or pastime; it’s an enriching, lifelong pursuit of consistent performance. The changes to your pacing and cadence over years of training may not be perceptible in the moment—especially as you take on more recreational running year-round, outside of marathon season. But like any other commitment, it sometimes calls for reassessment.</p><h2>HOW TO RUN FASTER &amp; LONGER: BEST RUNNING SHOES, BREATHING TECHNIQUES FOR RUNNING, AND MORE</h2><p>Before delving into speed training and exercises, it’s worth addressing some basics—namely, what shoes you’re wearing and <a class="gl-link" href="https://www.adidas.com/us/blog/783395-how-to-breathe-while-running">how effectively you’re breathing</a>; with proper care, the right running shoes will protect your knees, feet, and joints as you exert more force during your runs, and breathing correctly will supply oxygen to your muscles, which is crucial to keeping your body relaxed during powerful strides.</p><p>More than any one factor, however, the secret of how to run faster and longer is simply consistency; by sticking to a schedule—be it three, four, or five times a week—your body will adapt to neurological and physiological changes resulting from your aerobic development and the optimization of your form. We’ve included links to comprehensive guides on more warmups and prep below, but let’s move on to the workouts first.&nbsp;</p><h2>SPEED TRAINING</h2><p>We spoke with trainer and triathlete Sascha Wingenfeld about <strong>five tips and tricks</strong> on how to run faster that can add variety to your running routines—making your next run more fun and dynamic while enhancing your performance over the long term. &nbsp;</p><figure class="image"><img style="aspect-ratio:2600/1800;" src="https://brand.assets.adidas.com/image/upload/v1723052424/edi_fw24_improverunningtime_blog_image_01_b09aed845e.jpg" width="2600" height="1800"></figure><h2><br>1. HOW TO RUN LONGER</h2><p>It is said that if you want to run faster, you must run farther—and if you want to run farther, you must run slower.</p><p>This plays into our first steppingstone towards improving your pace; by running longer distances, you are gradually conditioning yourself to become more consistent. In order to do this, you will have to slow down to a pace that leaves you feeling like you can run three more miles once you are finished. If you feel comfortable with it, you can also vary your pace up, as this is the cornerstone of a fartlek run.</p><p>By design, fartlek training is a more casual way to ease runners into more demanding runs leading up to a race; it helps condition you to become more flexible in terms of speed, step frequency and power over multiple distances. Only in this way can you adjust to different surfaces while training without overtaxing your body. <strong>Sascha’s tip:</strong> <i>“Play with your pace during your distance runs.”</i></p><p><strong>Here’s how:</strong></p><p>From the Swedish word for <i>“speed-play,”</i> <i>“fartlek”</i> training basically involves <strong>varying your pace without a specific plan or goal</strong>. The intervals and intensity depend on the terrain, and you can mix and match them as you like during your workout. The activity includes all intensities, from slow recovery jogs to high-intensity sprints. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1723052998/edi_fw24_improverunningtime_blog_image_02_616a76f553.jpg" width="1300" height="900"></figure><h2><br>2. HOW TO RUN FASTER: TEMPO RUNS, CRESCENDO RUNS</h2><p>A midway point between the more casual fartlek runs and explosive sprinting, tempo running is simply maintaining a slower and more consistent pace over longer distances. This is harder than it sounds—and in fact, it is traditionally recommended that your pace should feel “comfortably hard” and that you can sustain it for about an hour. As with fartlek runs, you should feel like you still have effort to give after the run is over. You can also incorporate tempo runs within your long-distance runs for speed training, usually either in the middle or towards the end.</p><p>Similarly, a crescendo run is a training exercise involving a systematic <strong>increase in intensity</strong>. <i>“This method is a very effective option for improving your running performance. Plus, a crescendo run is an awesome fat-burner!”</i></p><p><strong>Here’s how:</strong></p><p>Choose a 1 or 2K route and increase your speed between laps without taking a rest.</p><p><strong>Example:&nbsp;</strong></p><p>Lap 1 at 70 % of your max. heart rate<br>Lap 2 at 80 % of your max. heart rate<br>Lap 3 at 85 % of your max. heart rate&nbsp;<br>Lap 4 at 90 % of your max. heart rate</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1723053055/edi_fw24_improverunningtime_blog_image_03_f4f25d7199.jpg" width="1300" height="900"></figure><h2><br>3. HOW TO SPRINT FASTER: INTERVAL RUNNING, ACCELERATIONS / DECELERATIONS</h2><p>Once you’ve built up your endurance, break up the monotony of your running by learning how to sprint faster with short sprints during your endurance training. Two examples of this are interval training and acceleration/deceleration sessions.<i> “That keeps your running form dynamic and makes you fast,”</i> said Sascha. You won’t make performance gains if you always run at the same speed. <i>“Your body needs a speed stimulus to be able to actually run faster the next time.”</i></p><p><i><strong>Here’s how:</strong></i></p><p>Interval training involves short bursts of intense speed with equal amounts of rest, like jogging slowly, or even stopping. A good one to start off with might look like this: warm-up for five minutes by jogging, followed by one minute of sprinting, then cool down for two minutes by jogging or walking. Repeat this four or five times, and end with a five-minute cooldown jog. For an in-depth look at this, read our <a class="gl-link" href="https://www.adidas.com/us/blog/692061-interval-running-for-beginners-where-to-start">guide on interval training for beginners</a>.</p><p>During an acceleration, you slowly—but steadily—increase your running speed from a recovery pace to a sprint over a distance of 80-100 m.! A deceleration begins with a sprint and gradually slows down to a jog.</p><p><strong>Sascha’s tip:</strong> You can work this short speedwork into one of your long-distance runs to vary the pace, or you can finish a run with a speed drill like this.</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1723053101/edi_fw24_improverunningtime_blog_image_04_e144c8a80b.jpg" width="1300" height="900"></figure><h2><br>4. HILL SPRINTS&nbsp;</h2><p>Running is not just about endurance training: your body also requires strength. Sascha recommends learning how to sprint faster by doing hill sprints after your long-distance runs. <i>“This turns your regular run into a complete cardio and strength workout and helps you run with a more powerful stride.”</i></p><p><strong>Here’s how:</strong></p><p>To improve your hill sprints, run uphill for about 150 m at 90-95% of your maximum effort. <strong>Repeat this drill six to ten times</strong>. Make sure to take long, powerful strides and engage your core. Rest on the walk or jog down the hill.</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1723053166/edi_fw24_improverunningtime_blog_image_05_d0c7faa300.jpg" width="1300" height="900"></figure><h2><br>5. TRAIL RUNNING&nbsp;</h2><p><i>“Take advantage of the benefits of changing surfaces,”</i> recommends the running expert. Every surface has its own unique challenges. Your body must learn to react to them by unconsciously adapting your stride, foot strike and step frequency. This method is guaranteed to spice up your running training and nip boredom in the bud!</p><p><strong>Here’s how:&nbsp;</strong></p><p>In this type of running, you leave concrete pavements and asphalt roads behind you. To improve your trail running performance, try to run on unfamiliar terrain and new surfaces. Explore the woods and run across fields and meadows. This way, every kilometer will hold something new for you. If you try this method, you will find that your pace on familiar surfaces seems a lot easier afterwards.</p><p><a class="gl-link" href="https://www.adidas.com/us/trail_running-shoes">DISCOVER TRAIL RUNNING SHOES</a></p><h2>HOW TO WARM UP BEFORE RUNNING: PRE-RUN STRETCHES, STRENGTH TRAINING AND MORE</h2><p>We have detailed guides for both in <a class="gl-link" href="https://www.adidas.com/us/blog/532007-how-to-choose-running-shoes">How to Choose Running Shoes</a> and <a class="gl-link" href="https://www.adidas.com/us/blog/783395-how-to-breathe-while-running">How to Breathe While Running</a>. You can also find out the <a class="gl-link" href="https://www.adidas.com/us/blog/342735-how-to-lace-running-shoes">different ways you can lace your shoes</a> to help you start off on the right foot, and <a class="gl-link" href="https://www.adidas.com/us/blog/681805-how-to-break-in-running-shoes-for-maximum-comfort">how to break in your new running shoes</a> so that they feel just right on race day.</p><p>As a baseline, it’s also worth stressing the importance of <a class="gl-link" href="https://www.adidas.com/us/blog/533568-the-best-stretches-for-runners-to-warm-up-and-cool-down">warming up</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/494460-8-postrun-stretches-for-your-recovery-routine">stretching</a>, and maintaining a healthy sleeping schedule to adequately recover from intense training; all these factor into muscle repair and injury prevention, as well as your mental health.&nbsp;<br><br>At the same time, you can also go the extra mile and <a class="gl-link" href="https://www.adidas.com/us/blog/530360-combining-strength-training-and-running-greatergreater-best-3-workouts">incorporate strength training into your regimen</a>—a solid step towards burning fat and building endurance. Following these steps for how to run faster and longer, as well as gradually taking on longer and more intense runs, reduces your risk of injury from stress fractures, shin splints, and overuse injuries like Achilles tendinitis that can result from tackling intense marathon sessions too quickly.&nbsp;</p>

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How to Improve Your Running Performance: 5 Effective Tips - PC - men running

MEN'S RUNNING

How to Improve Your Running Performance: 5 Effective Tips - PC - women running

WOMEN'S RUNNING

For many, running is more than simply a sport or pastime; it’s an enriching, lifelong pursuit of consistent performance. The changes to your pacing and cadence over years of training may not be perceptible in the moment—especially as you take on more recreational running year-round, outside of marathon season. But like any other commitment, it sometimes calls for reassessment. HOW TO RUN FASTER & LONGER: BEST RUNNING SHOES, BREATHING TECHNIQUES FOR RUNNING, AND MORE Before delving into speed training and exercises, it’s worth addressing some basics—namely, what shoes you’re wearing and how effectively you’re breathing; with proper care, the right running shoes will protect your knees, feet, and joints as you exert more force during your runs, and breathing correctly will supply oxygen to your muscles, which is crucial to keeping your body relaxed during powerful strides. More than any one factor, however, the secret of how to run faster and longer is simply consistency; by sticking to a schedule—be it three, four, or five times a week—your body will adapt to neurological and physiological changes resulting from your aerobic development and the optimization of your form. We’ve included links to comprehensive guides on more warmups and prep below, but let’s move on to the workouts first. SPEED TRAINING We spoke with trainer and triathlete Sascha Wingenfeld about five tips and tricks on how to run faster that can add variety to your running routines—making your next run more fun and dynamic while enhancing your performance over the long term. 1. HOW TO RUN LONGER It is said that if you want to run faster, you must run farther—and if you want to run farther, you must run slower. This plays into our first steppingstone towards improving your pace; by running longer distances, you are gradually conditioning yourself to become more consistent. In order to do this, you will have to slow down to a pace that leaves you feeling like you can run three more miles once you are finished. If you feel comfortable with it, you can also vary your pace up, as this is the cornerstone of a fartlek run. By design, fartlek training is a more casual way to ease runners into more demanding runs leading up to a race; it helps condition you to become more flexible in terms of speed, step frequency and power over multiple distances. Only in this way can you adjust to different surfaces while training without overtaxing your body. Sascha’s tip: “Play with your pace during your distance runs.” Here’s how: From the Swedish word for “speed-play,” “fartlek” training basically involves varying your pace without a specific plan or goal. The intervals and intensity depend on the terrain, and you can mix and match them as you like during your workout. The activity includes all intensities, from slow recovery jogs to high-intensity sprints. 2. HOW TO RUN FASTER: TEMPO RUNS, CRESCENDO RUNS A midway point between the more casual fartlek runs and explosive sprinting, tempo running is simply maintaining a slower and more consistent pace over longer distances. This is harder than it sounds—and in fact, it is traditionally recommended that your pace should feel “comfortably hard” and that you can sustain it for about an hour. As with fartlek runs, you should feel like you still have effort to give after the run is over. You can also incorporate tempo runs within your long-distance runs for speed training, usually either in the middle or towards the end. Similarly, a crescendo run is a training exercise involving a systematic increase in intensity. “This method is a very effective option for improving your running performance. Plus, a crescendo run is an awesome fat-burner!” Here’s how: Choose a 1 or 2K route and increase your speed between laps without taking a rest. Example: Lap 1 at 70 % of your max. heart rate Lap 2 at 80 % of your max. heart rate Lap 3 at 85 % of your max. heart rate Lap 4 at 90 % of your max. heart rate 3. HOW TO SPRINT FASTER: INTERVAL RUNNING, ACCELERATIONS / DECELERATIONS Once you’ve built up your endurance, break up the monotony of your running by learning how to sprint faster with short sprints during your endurance training. Two examples of this are interval training and acceleration/deceleration sessions. “That keeps your running form dynamic and makes you fast,” said Sascha. You won’t make performance gains if you always run at the same speed. “Your body needs a speed stimulus to be able to actually run faster the next time.” Here’s how: Interval training involves short bursts of intense speed with equal amounts of rest, like jogging slowly, or even stopping. A good one to start off with might look like this: warm-up for five minutes by jogging, followed by one minute of sprinting, then cool down for two minutes by jogging or walking. Repeat this four or five times, and end with a five-minute cooldown jog. For an in-depth look at this, read our guide on interval training for beginners. During an acceleration, you slowly—but steadily—increase your running speed from a recovery pace to a sprint over a distance of 80-100 m.! A deceleration begins with a sprint and gradually slows down to a jog. Sascha’s tip: You can work this short speedwork into one of your long-distance runs to vary the pace, or you can finish a run with a speed drill like this. 4. HILL SPRINTS Running is not just about endurance training: your body also requires strength. Sascha recommends learning how to sprint faster by doing hill sprints after your long-distance runs. “This turns your regular run into a complete cardio and strength workout and helps you run with a more powerful stride.” Here’s how: To improve your hill sprints, run uphill for about 150 m at 90-95% of your maximum effort. Repeat this drill six to ten times. Make sure to take long, powerful strides and engage your core. Rest on the walk or jog down the hill. 5. TRAIL RUNNING “Take advantage of the benefits of changing surfaces,” recommends the running expert. Every surface has its own unique challenges. Your body must learn to react to them by unconsciously adapting your stride, foot strike and step frequency. This method is guaranteed to spice up your running training and nip boredom in the bud! Here’s how: In this type of running, you leave concrete pavements and asphalt roads behind you. To improve your trail running performance, try to run on unfamiliar terrain and new surfaces. Explore the woods and run across fields and meadows. This way, every kilometer will hold something new for you. If you try this method, you will find that your pace on familiar surfaces seems a lot easier afterwards. DISCOVER TRAIL RUNNING SHOES HOW TO WARM UP BEFORE RUNNING: PRE-RUN STRETCHES, STRENGTH TRAINING AND MORE We have detailed guides for both in How to Choose Running Shoes and How to Breathe While Running. You can also find out the different ways you can lace your shoes to help you start off on the right foot, and how to break in your new running shoes so that they feel just right on race day. As a baseline, it’s also worth stressing the importance of warming up, stretching, and maintaining a healthy sleeping schedule to adequately recover from intense training; all these factor into muscle repair and injury prevention, as well as your mental health. At the same time, you can also go the extra mile and incorporate strength training into your regimen—a solid step towards burning fat and building endurance. Following these steps for how to run faster and longer, as well as gradually taking on longer and more intense runs, reduces your risk of injury from stress fractures, shin splints, and overuse injuries like Achilles tendinitis that can result from tackling intense marathon sessions too quickly.

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How to Improve Your Running Performance: 5 Effective Tips

From interval training to fartlek runs and trail running, here are five workouts and tips on how to run faster and more efficiently. 

<p>Take all the muscle lengthening, strengthening and mindfulness practices of yoga, turn the thermostat up—and welcome to hot yoga. It’s a time to get a workout in, break a sweat, and feel the many benefits that unheated yoga has to offer, just turned up to a higher degree. If it’s your first time and you’re wondering what to wear to hot yoga, our guide has all you need to walk confidently into the studio and get your sweat going.</p><h2>Is it Better to Wear Shorts or Leggings to Yoga?</h2><p>You can wear either shorts or leggings to yoga. It comes down to personal preference and what you’re more comfortable in. With shorts, you might feel cooler, but leggings will absorb and wick the sweat away from your skin which can help you feel better during the class and help prevent excess slipping on your mat from sweat. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1722456836/edi_ss24_wearforhotyoga_bodyimage_01_dc31071ad6.png" width="1300" height="1000"></figure><h2><br>Hot Yoga Pants</h2><p>Yoga leggings are one of the most popular items to wear to hot yoga, even with the heat. Not only do they stretch and flex with every warrior pose and downward-facing dog, but they also wick and absorb sweat to keep you cool and prevent your mat from becoming a slip-and-slide. The <a class="gl-link" href="https://www.adidas.com/us/all-me-luxe-7-8-leggings/IL7329.html">adidas All Me Luxe 7/8 Leggings</a> make for the perfect hot yoga pants with their high waistband and streamlined fit that won’t slip as you move. With their light-as-air fabric, you’ll barely notice them through class as they stay right in step with you.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1722456999/edi_ss24_wearforhotyoga_bodyimage_02_8a42101fbe.png" width="1300" height="1000"></figure><h2><br>Hot Yoga Shorts</h2><p>If you’re a fan of letting your legs breathe, then hot yoga shorts offer freedom of movement and coolness combined. The adidas <a class="gl-link" href="https://www.adidas.com/us/all-me-5-inch-short-leggings/IX0185.html">All Me 5-Inch Short </a>provides the support and sweat-wicking properties of a legging but in the length of a short so you can get the best of both worlds. For men, the adidas <a class="gl-link" href="https://www.adidas.com/us/yoga-training-shorts/IR9532.html">Yoga Training Shorts</a> offer a looser fit that will stay soft and flexible as you flow from pose to pose, and the AEROREADY fabric will manage moisture and keep you feeling good.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1722457148/edi_ss24_wearforhotyoga_bodyimage_03_eb31cca8cd.png" width="1300" height="1000"></figure><h2><br>Hot Yoga Tops for Women</h2><p>To top off your hot yoga clothes, you’ll need a shirt that can stand up to the heat. Many women opt for just a sports bra like the <a class="gl-link" href="https://www.adidas.com/us/all-me-luxe-light-support-bra/IQ3366.html">All Me Luxe Light-Support Bra</a> from adidas. With yoga’s low-impact movements, light to medium support bras will be enough for most, depending on chest size. If you want extra coverage, a tank designed with a <a class="gl-link" href="https://www.adidas.com/us/all-me-medium-support-long-line-bra-tank-top/IT2726.html">built-in sports bra</a> offers support and sweat-wicking material for ultimate comfort and flow.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1722457275/edi_ss24_wearforhotyoga_bodyimage_04_fe13feca17.png" width="1300" height="1000"></figure><h2><br>Hot Yoga Tops for Men</h2><p>For men, a tee or tank will complete the hot yoga outfit and help to absorb sweat from dripping onto your mat. Look for shirts made with either adidas <a class="gl-link" href="https://www.adidas.com/us/designed-for-training-hiit-workout-heat.rdy-tee/IS3741.html">HEAT.RDY</a> or <a class="gl-link" href="https://www.adidas.com/us/yoga-tee/IN5604.html">AEROREADY</a> fabric to keep you feeling cool even as the room gets hotter. These tops are also designed with a slim fit with maximum mobility so you can move distraction-free. Outside the heated room, you might feel chilly coming and going from class, so grab a cozy <a class="gl-link" href="https://www.adidas.com/us/yoga-training-hoodie/IR9527.html">hoodie</a> that will add an extra layer, and if you’re looking for an bonus level of sweat, keep it on through the class.</p><h2>Hot Yoga Gear</h2><p>After you’ve found your hot yoga outfit, don’t forget to gather your gear. You’ll need a yoga mat, a towel to wipe away sweat, and a water bottle to stay hydrated. Wear shoes to get to and from the studio, but during class, you’ll go barefoot on your mat to ensure optimal mobility and grip through each pose.</p><p>Overall, when searching for what to wear to hot yoga, look for performance fabrics that wick and absorb sweat, and have good stretch and freedom of movement so you don’t feel restricted. Apart from that, it’s up to you what kind of style you want to sport to class, as yoga is all about bringing your unique energy to the practice in whichever way you want to show up. Whether you’re a <a class="gl-link" href="https://www.adidas.com/us/blog/736558-how-to-start-yoga-with-adriene-mishler">first-timer to yoga class</a> or you’re <a class="gl-link" href="https://www.adidas.com/us/blog/496400-yoga-at-home-find-your-flow">practicing at home</a>, you’ll get the wonderful physical, mental, and spiritual benefits from all that yoga has to offer—with a little extra sweat if the heat is turned up.&nbsp;</p>

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What to Wear to Hot Yoga: Guide for Comfort & Performance - PC - women yoga

Women's Yoga

Take all the muscle lengthening, strengthening and mindfulness practices of yoga, turn the thermostat up—and welcome to hot yoga. It’s a time to get a workout in, break a sweat, and feel the many benefits that unheated yoga has to offer, just turned up to a higher degree. If it’s your first time and you’re wondering what to wear to hot yoga, our guide has all you need to walk confidently into the studio and get your sweat going. Is it Better to Wear Shorts or Leggings to Yoga? You can wear either shorts or leggings to yoga. It comes down to personal preference and what you’re more comfortable in. With shorts, you might feel cooler, but leggings will absorb and wick the sweat away from your skin which can help you feel better during the class and help prevent excess slipping on your mat from sweat. Hot Yoga Pants Yoga leggings are one of the most popular items to wear to hot yoga, even with the heat. Not only do they stretch and flex with every warrior pose and downward-facing dog, but they also wick and absorb sweat to keep you cool and prevent your mat from becoming a slip-and-slide. The adidas All Me Luxe 7/8 Leggings make for the perfect hot yoga pants with their high waistband and streamlined fit that won’t slip as you move. With their light-as-air fabric, you’ll barely notice them through class as they stay right in step with you. Hot Yoga Shorts If you’re a fan of letting your legs breathe, then hot yoga shorts offer freedom of movement and coolness combined. The adidas All Me 5-Inch Short provides the support and sweat-wicking properties of a legging but in the length of a short so you can get the best of both worlds. For men, the adidas Yoga Training Shorts offer a looser fit that will stay soft and flexible as you flow from pose to pose, and the AEROREADY fabric will manage moisture and keep you feeling good. Hot Yoga Tops for Women To top off your hot yoga clothes, you’ll need a shirt that can stand up to the heat. Many women opt for just a sports bra like the All Me Luxe Light-Support Bra from adidas. With yoga’s low-impact movements, light to medium support bras will be enough for most, depending on chest size. If you want extra coverage, a tank designed with a built-in sports bra offers support and sweat-wicking material for ultimate comfort and flow. Hot Yoga Tops for Men For men, a tee or tank will complete the hot yoga outfit and help to absorb sweat from dripping onto your mat. Look for shirts made with either adidas HEAT.RDY or AEROREADY fabric to keep you feeling cool even as the room gets hotter. These tops are also designed with a slim fit with maximum mobility so you can move distraction-free. Outside the heated room, you might feel chilly coming and going from class, so grab a cozy hoodie that will add an extra layer, and if you’re looking for an bonus level of sweat, keep it on through the class. Hot Yoga Gear After you’ve found your hot yoga outfit, don’t forget to gather your gear. You’ll need a yoga mat, a towel to wipe away sweat, and a water bottle to stay hydrated. Wear shoes to get to and from the studio, but during class, you’ll go barefoot on your mat to ensure optimal mobility and grip through each pose. Overall, when searching for what to wear to hot yoga, look for performance fabrics that wick and absorb sweat, and have good stretch and freedom of movement so you don’t feel restricted. Apart from that, it’s up to you what kind of style you want to sport to class, as yoga is all about bringing your unique energy to the practice in whichever way you want to show up. Whether you’re a first-timer to yoga class or you’re practicing at home, you’ll get the wonderful physical, mental, and spiritual benefits from all that yoga has to offer—with a little extra sweat if the heat is turned up.

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The image displays various athletic clothing items, including black leggings, a black sports bra, light blue shorts, and a black hooded sweatshirt, set against a colorful abstract background.

What to Wear to Hot Yoga: Guide for Comfort & Performance 

With temps upwards of 83 degrees, hot yoga has everything you need for a sweaty workout. Find out what to wear to hot yoga so you feel ready to find your flow. 

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