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


SHOP MEN’S RUNNING SHOES_/men-running-shoes

SHOP MEN’S RUNNING SHOES

SHOP WOMEN’S RUNNING SHOES_/women-running-shoes

SHOP WOMEN’S RUNNING SHOES

SHOP KIDS' RUNNING SHOES_/kids-running-shoes

SHOP KIDS' RUNNING SHOES

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

ed-fw20-runningshoeselector-header-d_185-532003

ed-fw20-runningshoeselector-header

ed-fw20-runningshoeselector-header-m_185-532004

HOW TO CHOOSE RUNNING SHOES

Lace up with confidence after finding your perfect match. From new runners to seasoned marathoners, use our running shoe finder to choose your ideal shoe.

<p></p>
<p>Deadlifts are to strength training what running is to cardio. The benefits of weightlifting are infinite, and deadlifts are an excellent strength training exercise to add into your weight lifting roster. Deadlifts are one of the best full body exercises you can perform to build muscle and burn fat. Understanding how to deadlift properly will make a massive difference between a fantastic strength training session and one where you end up with a sore back. We teamed up with collegiate athlete Erin Moss to teach us how to do a deadlift the right way. Let’s get to work!&nbsp;</p>
<p>&nbsp;</p>
<h2>Three Key Fundamentals to Proper Deadlift Technique</h2>
<p>&nbsp;</p>
<p>Proper technique is vital when doing a deadlift. You need to remember three essential deadlift techniques when performing a deadlift.&nbsp;&nbsp;</p>
<p>&nbsp;</p>
<ol>
<li>
  Always keep your weight close to your body, this will make your lift more efficient and improve your strength.&nbsp;&nbsp;
</li>
<li>
  Remember to always hinge at your hip. When you hinge at the hip, you allow your spine and torso to stay neutral and, in turn, prevent injury and improve your strength training performance.&nbsp; &nbsp;
</li>
<li>
  Lastly, never squat when doing a deadlift. Squatting while deadlifting puts unnecessary stress on your lower back.&nbsp;
</li>
</ol>
<p>&nbsp;</p>
<h2>How To Deadlift Step by Step</h2>
<p>&nbsp;</p>
<h3>Standard Deadlift Form</h3>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-do-a-deadlift-body-image-01_221-945335.gif" alt="How-To-Do-A-Deadlift-Body-Image-01" title="How-To-Do-A-Deadlift-Body-Image-01" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<p><strong>Reps:</strong> 3 to 5 set of 2-5 reps&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Weight:</strong> Barbell&nbsp;&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Instructions:</strong>&nbsp;</p>
<ol>
<li>
  Start standing shoulder-width apart with your hands at your sides and your barbell on the ground.&nbsp;
</li>
<li>
  Step up to the bar. Your shins should be close to the barbell.&nbsp;
</li>
<li>
  Push your glutes back, hinge at your waist, and bend down to grab the bar.&nbsp;
</li>
<li>
  Use an overhand grip to grab the bar.&nbsp;
</li>
<li>
  Keep your neck neutral and your core engaged.&nbsp;
</li>
<li>
  Take a deep breath, drive your feet through the floor and pull the bar up.&nbsp;
</li>
<li>
  Stand straight up, squeeze your glutes and exhale. &nbsp;
</li>
<li>
  Hold this stance for a beat, then exhale and hinge your torso to lower the barbell back on the ground.&nbsp;
</li>
<li>
  Rest and reset.
</li>
</ol>
<p>&nbsp;</p>
<h3>Romanian Deadlift Form</h3>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-do-a-deadlift-body-image-02_221-945336.gif" alt="How-To-Do-A-Deadlift-Body-Image-02" title="How-To-Do-A-Deadlift-Body-Image-02" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<p><strong>Reps:</strong> 3 to 5 sets of 3-8 reps&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Weight:</strong> Dumbbells&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Instructions:</strong>&nbsp;</p>
<ol>
<li>
  Start standing hip-width apart with your knees slightly bent.&nbsp;
</li>
<li>
  Holding your weights at your thighs, hinge your hips, and bend slightly at your knees.&nbsp;
</li>
<li>
  Push your glutes back and keep your back flat. &nbsp;
</li>
<li>
  Your torso should be almost parallel to the floor, and your weight should reach your shins.&nbsp;
</li>
<li>
  In one motion, tighten your core and push through your heels to push your hips forward and stand up straight.&nbsp;
</li>
<li>
  Keep the weights close to your shins as you stand up.&nbsp;
</li>
<li>
  Pause at the stop and squeeze your glutes.&nbsp;
</li>
<li>
  Rest and reset.&nbsp;
</li>
</ol>
<p>&nbsp;</p>
<h3>Single-Leg Deadlift Form</h3>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-do-a-deadlift-body-image-03_221-945340.gif" alt="How-To-Do-A-Deadlift-Body-Image-03" title="How-To-Do-A-Deadlift-Body-Image-03" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<p><strong>Reps:</strong> 3 to 4 sets of 5-15 reps&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Weight:</strong> Kettlebell&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Instructions:</strong>&nbsp;</p>
<ol>
<li>
  Stand with your feet together, holding your kettlebell in your right hand and in front of your legs.&nbsp;
</li>
<li>
  Shift your weight to your left leg, keeping a slight bend in your standing knee.&nbsp;
</li>
<li>
  Push through the floor with all four corners of your foot.&nbsp;
</li>
<li>
  Raise your right leg straight behind your body, hinging at your hips to bring your torso parallel to the floor.&nbsp;
</li>
<li>
  Lower your weight toward the floor, keeping it a few inches off the ground.&nbsp;
</li>
<li>
  Push through your standing heel and begin to stand up straight.&nbsp;
</li>
<li>
  Pull your weight with a straight arm back up to the starting position.&nbsp;
</li>
<li>
  Bring your right leg back down to meet your left, keeping most of your weight on the standing knee.&nbsp;
</li>
<li>
  Rest and reset.&nbsp;
</li>
</ol>
<p>&nbsp;</p>
<h3>Sumo Deadlift Form</h3>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-do-a-deadlift-body-image-04_221-945341.gif" alt="How-To-Do-A-Deadlift-Body-Image-04" title="How-To-Do-A-Deadlift-Body-Image-04" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<p><strong>Reps:</strong> 3-5 sets of 2-5 reps&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Weight:</strong> Barbell&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Instructions:</strong>&nbsp;</p>
<ol>
<li>
  With the barbell on the ground, start in a wide stance.&nbsp;
</li>
<li>
  Make sure your toes are pointed outward and in line with your knees, and your shins are grazing the bar.&nbsp;
</li>
<li>
  Hinge at your hips to lower your torso to grab the bar.&nbsp;
</li>
<li>
  Keep your hands shoulder-width apart inside your leg.&nbsp;
</li>
<li>
  Keep your chest up and your back straight.&nbsp;
</li>
<li>
  As you lift, push your feet down and out as if you’re spreading the ground apart.&nbsp;
</li>
<li>
  Keep your core tight and the bar close to your body as you stand up.&nbsp;
</li>
<li>
  Pause at the top and squeeze your glutes without arching backward.&nbsp;
</li>
<li>
  Hinge at your torso, send your glutes back, and bend your knees to bring the weight to the ground.&nbsp;
</li>
<li>
  Rest and reset.&nbsp;
</li>
</ol>
<p>&nbsp;</p>
<h2>Benefits of Deadlifting</h2>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-do-a-deadlift-body-image-05_221-945337.jpg" alt="How-To-Do-A-Deadlift-Body-Image-05" title="How-To-Do-A-Deadlift-Body-Image-05" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<p>Deadlifts are known in fitness as a great way to build strength. However, there are a wide variety of ways this exercise can upgrade your body and overall health. When you learn how to deadlift properly, the benefits you’ll get from this move are endless. Below are a few benefits of the deadlift.&nbsp;</p>
<p>&nbsp;</p>
<ol>
<li>
  Deadlifts increase and activate your core strength. You depend on your core’s stability to lift the weight off the ground and help keep your balance when doing a deadlift.&nbsp;&nbsp;
</li>
<li>
  Your body will gain more mobility from deadlifting because your joints are being moved and pushed through a full range of motion during this exercise.&nbsp;
</li>
<li>
  You can enhance your cardiovascular endurance when deadlifting by increasing the number of reps you do.&nbsp;&nbsp;
</li>
<li>
  Deadlifts are a fantastic way to increase your glute gains and strengthen your hamstrings. <a href="https://journals.lww.com/nsca-jscr/Citation/2021/05000/Hip_and_Knee_Kinetics_During_a_Back_Squat_and.26.aspx">The Journal of Strength and Conditioning</a> states that when compared to back squats the deadlift is a more effective exercise for targeting the hip extensor muscles.&nbsp;
</li>
</ol>
<p>&nbsp;</p>
<h2>Why Proper Deadlifting Form is Key</h2>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-do-a-deadlift-body-image-06_221-945338.jpg" alt="How-To-Do-A-Deadlift-Body-Image-06" title="How-To-Do-A-Deadlift-Body-Image-06" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<p>Remember, proper deadlift technique is crucial to avoid injury, discomfort, and to see results. Deadlifting is a great strength training exercise to build strength, elevate your athletic performance, and work out your entire body. Whether you deadlift with dumbbells, a barbell, or a kettlebell, make sure you are deadlifting with a weight that suits you and enhances the burn.</p>
<p>&nbsp;</p>
<p>"Deadlifting makes you feel powerful," said Moss. "It's one of the few lifts that you can go heavy on. Feeling that accomplishment is amazing.” So, get ready, get serious and lift! Stay focused and consistent as you increase how much you deadlift. Each week, up your weight amount, and eventually you’ll be amazed at how far you’ve come.</p>


SHOP WOMEN GYM GEAR_/women-gym_training

SHOP WOMEN GYM GEAR

SHOP MEN GYM GEAR_/men-gym_training

SHOP MEN GYM GEAR

Deadlifts are to strength training what running is to cardio. The benefits of weightlifting are infinite, and deadlifts are an excellent strength training exercise to add into your weight lifting roster. Deadlifts are one of the best full body exercises you can perform to build muscle and burn fat. Understanding how to deadlift properly will make a massive difference between a fantastic strength training session and one where you end up with a sore back. We teamed up with collegiate athlete Erin Moss to teach us how to do a deadlift the right way. Let’s get to work! Three Key Fundamentals to Proper Deadlift Technique Proper technique is vital when doing a deadlift. You need to remember three essential deadlift techniques when performing a deadlift. Always keep your weight close to your body, this will make your lift more efficient and improve your strength. Remember to always hinge at your hip. When you hinge at the hip, you allow your spine and torso to stay neutral and, in turn, prevent injury and improve your strength training performance. Lastly, never squat when doing a deadlift. Squatting while deadlifting puts unnecessary stress on your lower back. How To Deadlift Step by Step Standard Deadlift Form Reps: 3 to 5 set of 2-5 reps Weight: Barbell Instructions: Start standing shoulder-width apart with your hands at your sides and your barbell on the ground. Step up to the bar. Your shins should be close to the barbell. Push your glutes back, hinge at your waist, and bend down to grab the bar. Use an overhand grip to grab the bar. Keep your neck neutral and your core engaged. Take a deep breath, drive your feet through the floor and pull the bar up. Stand straight up, squeeze your glutes and exhale.  Hold this stance for a beat, then exhale and hinge your torso to lower the barbell back on the ground. Rest and reset. Romanian Deadlift Form Reps: 3 to 5 sets of 3-8 reps Weight: Dumbbells Instructions: Start standing hip-width apart with your knees slightly bent. Holding your weights at your thighs, hinge your hips, and bend slightly at your knees. Push your glutes back and keep your back flat.  Your torso should be almost parallel to the floor, and your weight should reach your shins. In one motion, tighten your core and push through your heels to push your hips forward and stand up straight. Keep the weights close to your shins as you stand up. Pause at the stop and squeeze your glutes. Rest and reset. Single-Leg Deadlift Form Reps: 3 to 4 sets of 5-15 reps Weight: Kettlebell Instructions: Stand with your feet together, holding your kettlebell in your right hand and in front of your legs. Shift your weight to your left leg, keeping a slight bend in your standing knee. Push through the floor with all four corners of your foot. Raise your right leg straight behind your body, hinging at your hips to bring your torso parallel to the floor. Lower your weight toward the floor, keeping it a few inches off the ground. Push through your standing heel and begin to stand up straight. Pull your weight with a straight arm back up to the starting position. Bring your right leg back down to meet your left, keeping most of your weight on the standing knee. Rest and reset. Sumo Deadlift Form Reps: 3-5 sets of 2-5 reps Weight: Barbell Instructions: With the barbell on the ground, start in a wide stance. Make sure your toes are pointed outward and in line with your knees, and your shins are grazing the bar. Hinge at your hips to lower your torso to grab the bar. Keep your hands shoulder-width apart inside your leg. Keep your chest up and your back straight. As you lift, push your feet down and out as if you’re spreading the ground apart. Keep your core tight and the bar close to your body as you stand up. Pause at the top and squeeze your glutes without arching backward. Hinge at your torso, send your glutes back, and bend your knees to bring the weight to the ground. Rest and reset. Benefits of Deadlifting Deadlifts are known in fitness as a great way to build strength. However, there are a wide variety of ways this exercise can upgrade your body and overall health. When you learn how to deadlift properly, the benefits you’ll get from this move are endless. Below are a few benefits of the deadlift. Deadlifts increase and activate your core strength. You depend on your core’s stability to lift the weight off the ground and help keep your balance when doing a deadlift. Your body will gain more mobility from deadlifting because your joints are being moved and pushed through a full range of motion during this exercise. You can enhance your cardiovascular endurance when deadlifting by increasing the number of reps you do. Deadlifts are a fantastic way to increase your glute gains and strengthen your hamstrings. The Journal of Strength and Conditioning states that when compared to back squats the deadlift is a more effective exercise for targeting the hip extensor muscles. Why Proper Deadlifting Form is Key Remember, proper deadlift technique is crucial to avoid injury, discomfort, and to see results. Deadlifting is a great strength training exercise to build strength, elevate your athletic performance, and work out your entire body. Whether you deadlift with dumbbells, a barbell, or a kettlebell, make sure you are deadlifting with a weight that suits you and enhances the burn. "Deadlifting makes you feel powerful," said Moss. "It's one of the few lifts that you can go heavy on. Feeling that accomplishment is amazing.” So, get ready, get serious and lift! Stay focused and consistent as you increase how much you deadlift. Each week, up your weight amount, and eventually you’ll be amazed at how far you’ve come.

how-to-do-a-deadlift-mh-d_221-945339

how-to-do-a-deadlift-mh-t_221-945343

how-to-do-a-deadlift-mh

how-to-do-a-deadlift-mh-m_221-945342

How To Deadlift 101

Proper deadlift technique is what separates a good workout from a great one. Learn how to do a deadlift and three additional deadlift variations with adidas!

<p>There’s a reason you’ll encounter push-ups in almost any type of fitness routine, and it’s definitely not because they’re easy. From youth P.E classes to HIIT and yoga, push-ups remain a go-to exercise because they give you the most bang for your buck. The compound movement engages multiple muscle groups at once, creating an efficient workout that builds your strength and stamina. From the classic push-up all the way to single-arm variations, you can modify this versatile move to create a killer full-body workout.</p>
<h3>The Fundamentals of Push-Up Form</h3>
<p>Before jumping into the workouts, make sure you’re using proper push-up form. These form pointers apply to any push-up variation.</p>
<p>&nbsp;</p>
<ul>
<li>
  Fingers should be spread, pressing into the floor to add stability.
</li>
<li>
  For most push-ups, your feet will be hip-width apart. A wider foot position will add more stability, and a narrow foot position will make it more challenging.
</li>
<li>
  Keep your back straight and your core and glutes engaged.&nbsp;
</li>
<li>
  Gaze forward and remember to breathe.&nbsp;
</li>
</ul>
<h3>10 Different Types of Push-Ups to Try&nbsp;</h3>
<p>These push-up exercises go from simple to difficult. Go at your own pace; it might take time to develop the strength needed to safely do the more advanced moves. If you’re new to push-ups, you can modify the moves by putting your knees on the ground or leaning against a bench to reduce the pressure on your arms. Be sure to take these push-up workouts with you to the gym by downloading the workout PDF at the end of the article and saving it to your phone.</p>
<p>&nbsp;</p>
<h4>1. STANDARD PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-01_221-830752.gif" alt="PUSHUP-WORKOUTS-Body-Image-01" title="PUSHUP-WORKOUTS-Body-Image-01" class="image image-center">
<p>&nbsp;&nbsp;</p>
<p>Starting off with a classic, the standard push-up develops the strength needed for the rest of the variations. When done with correct form, basic push-ups work your entire upper body as well as your core.</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  &nbsp;Place your hands on the floor slightly past shoulder-width apart.
</li>
<li>
  Lower yourself down towards the floor, keeping your elbows pointing back.
</li>
<li>
  Just before touching the ground, push up.&nbsp;
</li>
</ol>
<h4>2. WIDE PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-02_221-830755.gif" alt="PUSHUP-WORKOUTS-Body-Image-02" title="PUSHUP-WORKOUTS-Body-Image-02" class="image image-center">
<p>&nbsp;&nbsp;</p>
<p>The wide push-up is excellent for targeting your chest muscles. Be sure to avoid taking your hands out too wide, and keep your elbows pointing back to protect your shoulders.</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  Start with hands slightly past shoulder-width, a bit farther apart than a standard push-up position.
</li>
<li>
  Lower yourself down, keeping your elbows pointing back.
</li>
<li>
  Just before touching the ground, push up.&nbsp;
</li>
</ol>
<h4>3. NARROW PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-03_221-830754.gif" alt="PUSHUP-WORKOUTS-Body-Image-03" title="PUSHUP-WORKOUTS-Body-Image-03" class="image image-center">
<p>&nbsp;&nbsp;</p>
<p>Also known as a yoga push-up, this variation works your triceps. Place your feet closer together to challenge your core and arm stability.</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  Place your hands directly below your shoulders.
</li>
<li>
  Lower yourself down, keeping your elbows tight to your body.
</li>
<li>
  Just before touching the ground, push up, driving with your triceps.&nbsp;
</li>
</ol>
<h4>4. UP AND DOWN PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-04_221-830753.gif" alt="PUSHUP-WORKOUTS-Body-Image-04" title="PUSHUP-WORKOUTS-Body-Image-04" class="image image-center">
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>This push-up goes from a high plank to a low plank, and it’s a burner. You’ll feel it working your core, shoulders and arms, and it’s great for laying to foundation for single-arm strength.</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  Start in a standard push-up position.
</li>
<li>
  One arm at a time, lower into a forearm plank.
</li>
<li>
  Starting with the same arm, push up into a high plank.
</li>
<li>
  Keep your core engaged and your back and hips straight through the entire move, and alternate which arm starts each time.&nbsp;
</li>
</ol>
<h4>5. PUSH-UP ROW</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-05_221-830757.gif" alt="PUSHUP-WORKOUTS-Body-Image-05" title="PUSHUP-WORKOUTS-Body-Image-05" class="image image-center">
<p>&nbsp;&nbsp;</p>
<p>The push-up row functions as a push-and-pull exercise that works your arms and back in two ways. Start with lightweight dumbbells. If your wrists hurt from pushing up on the weights, you can place your hands on the floor for the push-up.</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  Gripping the weights, perform a standard push-up.
</li>
<li>
  At the top of the push-up, perform a one arm row, alternating arms each time.
</li>
<li>
  Keep hips level by engaging your core and glutes. Place your feet wider to add stability.&nbsp;
</li>
</ol>
<h4>6. SINGLE LEG PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-06_221-830756.gif" alt="PUSHUP-WORKOUTS-Body-Image-06" title="PUSHUP-WORKOUTS-Body-Image-06" class="image image-center">
<p>&nbsp;&nbsp;</p>
<p>By holding your leg up throughout the push-up, this exercise works your glutes and abs in addition to your upper body.</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  In a standard position, raise one leg in line with glutes, being careful not to arch your back.
</li>
<li>
  With your core and glutes engaged, lower yourself down and push up.
</li>
<li>
  Without dropping your leg, repeat the move. Repeat the set on the other leg.&nbsp;
</li>
</ol>
<h4>7. ROTATIONAL PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-07_221-830758.gif" alt="PUSHUP-WORKOUTS-Body-Image-07" title="PUSHUP-WORKOUTS-Body-Image-07" class="image image-center">
<p>&nbsp;</p>
<p>This is like a side plank, but with the added challenge of doing a push-up in between. Your obliques and arms will be burning!</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  Complete a standard push-up.
</li>
<li>
  At the top, shift your weight to one hand and twist open, shifting to the side of your feet.
</li>
<li>
  Reach for the sky, engaging your core and lifting through your obliques to maintain a straight line.
</li>
<li>
  Lower arm and return to a push-up position. Alternate sides with each rep.&nbsp;
</li>
</ol>
<h4>8. PIKE PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-08_221-830760.gif" alt="PUSHUP-WORKOUTS-Body-Image-08" title="PUSHUP-WORKOUTS-Body-Image-08" class="image image-center">
<p>&nbsp;&nbsp;</p>
<p>This position is similar to the popular yoga position, Downward Dog, with the addition of a push-up. This move targets your shoulders, and gives a nice stretch in your hamstrings.</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  Start in a wide push-up position and pike your hips upward.
</li>
<li>
  Bend your elbows to lower your head toward the ground.
</li>
<li>
  Just before the ground, push up to starting position.
</li>
<li>
  Keep your hips up and your elbows pointing out as you lower into the push-up.&nbsp;
</li>
</ol>
<h4>9. CLIMBER PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-09_221-830759.gif" alt="PUSHUP-WORKOUTS-Body-Image-09" title="PUSHUP-WORKOUTS-Body-Image-09" class="image image-center">
<p>&nbsp;&nbsp;</p>
<p>This dynamic move targets your triceps, chest and core, as well as your balance. Try to keep your leg from touching the floor for maximum effort.</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  Start in a standard push-up position.
</li>
<li>
  While lowering into the push-up, bring one knee to meet your elbow.
</li>
<li>
  Push up, returning your leg to the starting position. Repeat movement, alternating legs with each rep.&nbsp;
</li>
</ol>
<h4>10. ARCHER PUSH-UP</h4>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/pushup-workouts-body-image-10_221-830761.gif" alt="PUSHUP-WORKOUTS-Body-Image-10" title="PUSHUP-WORKOUTS-Body-Image-10" class="image image-center">
<p>&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<p>The most challenging move of the list, this push-up trains single arm strength to help you eventually get to a one-arm push-up.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>How to do it:</strong></p>
<ol>
<li>
  Place your hands in a wide push-up position with your fingers pointing out.
</li>
<li>
  Shift your weight to one arm and lower down, extending the other arm straight.
</li>
<li>
  The elbow of your working arm should stay close to your ribs as you lower and push back up.
</li>
<li>
  Shift to the other arm and repeat.&nbsp;
</li>
</ol>
<h3>How to Get Better at Push-Ups&nbsp;</h3>
<p>Wondering how to get better at push-ups? The simple answer is to keep doing them, progressing from low-rep modifications to the full exercise. Push-ups are a total body strengthening workout, so eventually you’ll develop the muscles needed to do these exercises. You can also incorporate weightlifting into your routine and over time you’ll find that push-ups feel a bit easier.&nbsp;</p>


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MEN’S GYM AND TRAINING WEAR

WOMEN’S GYM AND TRAINING WEAR_/women-gym_training-clothing

WOMEN’S GYM AND TRAINING WEAR

All Gym & Training_/gym_training-shoes

All Gym & Training

There’s a reason you’ll encounter push-ups in almost any type of fitness routine, and it’s definitely not because they’re easy. From youth P.E classes to HIIT and yoga, push-ups remain a go-to exercise because they give you the most bang for your buck. The compound movement engages multiple muscle groups at once, creating an efficient workout that builds your strength and stamina. From the classic push-up all the way to single-arm variations, you can modify this versatile move to create a killer full-body workout. The Fundamentals of Push-Up Form Before jumping into the workouts, make sure you’re using proper push-up form. These form pointers apply to any push-up variation. Fingers should be spread, pressing into the floor to add stability. For most push-ups, your feet will be hip-width apart. A wider foot position will add more stability, and a narrow foot position will make it more challenging. Keep your back straight and your core and glutes engaged. Gaze forward and remember to breathe. 10 Different Types of Push-Ups to Try These push-up exercises go from simple to difficult. Go at your own pace; it might take time to develop the strength needed to safely do the more advanced moves. If you’re new to push-ups, you can modify the moves by putting your knees on the ground or leaning against a bench to reduce the pressure on your arms. Be sure to take these push-up workouts with you to the gym by downloading the workout PDF at the end of the article and saving it to your phone. 1. STANDARD PUSH-UP Starting off with a classic, the standard push-up develops the strength needed for the rest of the variations. When done with correct form, basic push-ups work your entire upper body as well as your core. How to do it: Place your hands on the floor slightly past shoulder-width apart. Lower yourself down towards the floor, keeping your elbows pointing back. Just before touching the ground, push up. 2. WIDE PUSH-UP The wide push-up is excellent for targeting your chest muscles. Be sure to avoid taking your hands out too wide, and keep your elbows pointing back to protect your shoulders. How to do it: Start with hands slightly past shoulder-width, a bit farther apart than a standard push-up position. Lower yourself down, keeping your elbows pointing back. Just before touching the ground, push up. 3. NARROW PUSH-UP Also known as a yoga push-up, this variation works your triceps. Place your feet closer together to challenge your core and arm stability. How to do it: Place your hands directly below your shoulders. Lower yourself down, keeping your elbows tight to your body. Just before touching the ground, push up, driving with your triceps. 4. UP AND DOWN PUSH-UP This push-up goes from a high plank to a low plank, and it’s a burner. You’ll feel it working your core, shoulders and arms, and it’s great for laying to foundation for single-arm strength. How to do it: Start in a standard push-up position. One arm at a time, lower into a forearm plank. Starting with the same arm, push up into a high plank. Keep your core engaged and your back and hips straight through the entire move, and alternate which arm starts each time. 5. PUSH-UP ROW The push-up row functions as a push-and-pull exercise that works your arms and back in two ways. Start with lightweight dumbbells. If your wrists hurt from pushing up on the weights, you can place your hands on the floor for the push-up. How to do it: Gripping the weights, perform a standard push-up. At the top of the push-up, perform a one arm row, alternating arms each time. Keep hips level by engaging your core and glutes. Place your feet wider to add stability. 6. SINGLE LEG PUSH-UP By holding your leg up throughout the push-up, this exercise works your glutes and abs in addition to your upper body. How to do it: In a standard position, raise one leg in line with glutes, being careful not to arch your back. With your core and glutes engaged, lower yourself down and push up. Without dropping your leg, repeat the move. Repeat the set on the other leg. 7. ROTATIONAL PUSH-UP This is like a side plank, but with the added challenge of doing a push-up in between. Your obliques and arms will be burning! How to do it: Complete a standard push-up. At the top, shift your weight to one hand and twist open, shifting to the side of your feet. Reach for the sky, engaging your core and lifting through your obliques to maintain a straight line. Lower arm and return to a push-up position. Alternate sides with each rep. 8. PIKE PUSH-UP This position is similar to the popular yoga position, Downward Dog, with the addition of a push-up. This move targets your shoulders, and gives a nice stretch in your hamstrings. How to do it: Start in a wide push-up position and pike your hips upward. Bend your elbows to lower your head toward the ground. Just before the ground, push up to starting position. Keep your hips up and your elbows pointing out as you lower into the push-up. 9. CLIMBER PUSH-UP This dynamic move targets your triceps, chest and core, as well as your balance. Try to keep your leg from touching the floor for maximum effort. How to do it: Start in a standard push-up position. While lowering into the push-up, bring one knee to meet your elbow. Push up, returning your leg to the starting position. Repeat movement, alternating legs with each rep. 10. ARCHER PUSH-UP The most challenging move of the list, this push-up trains single arm strength to help you eventually get to a one-arm push-up. How to do it: Place your hands in a wide push-up position with your fingers pointing out. Shift your weight to one arm and lower down, extending the other arm straight. The elbow of your working arm should stay close to your ribs as you lower and push back up. Shift to the other arm and repeat. How to Get Better at Push-Ups Wondering how to get better at push-ups? The simple answer is to keep doing them, progressing from low-rep modifications to the full exercise. Push-ups are a total body strengthening workout, so eventually you’ll develop the muscles needed to do these exercises. You can also incorporate weightlifting into your routine and over time you’ll find that push-ups feel a bit easier.

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10 Push-Up Workouts for Total Body Strength

Looking to spice up your workout routine? Learn proper push-up form and try 10 different push-up variations to build full-body strength.

<p>Slow runs at a comfortable pace are good for boosting your metabolism, but they are not very effective at blasting fat. Intense workouts that produce a high training stimulus are better at burning calories. Plus, your muscles require a lot of energy post-workout for the recovery process. Through this “afterburn effect” your body continues to burn calories after your workout.</p>
<p></p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/image1_226-533836.jpg" alt="image1" title="image1" class="image image-center">
<p><br></p>
<p>In today’s blog post, we will show you three effective running workouts to optimize your weight loss:</p>
<h2>1. Aerobic intervals</h2>
<p>In this type of interval training, the ratio between work and recovery is 1 to 2. The intense phase should last a maximum of 30 seconds. The work phase consists of a submaximal sprint and the recovery phase, a slow walk.</p>
<h3>How to do it:</h3>
<p>The work phase lasts 20 seconds. You should run at a submaximal sprint (about 85-90% of your maximum sprint). Fast, but not full gas. This is followed by a recovery phase consisting of 40 seconds of slow walking. Repeat this cycle for 20 minutes, or in other words, a total of 20 intervals. It is important that you hold back a little during the first intervals. You will know that you have chosen the right pace when you can run the last sprint as fast as the first one.</p>
<p></p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/image2_226-533838.jpg" alt="image2" title="image2" class="image image-center">
<p><br></p>
<h2>2. Intervals at your 5k race pace</h2>
<p>In these intervals, the work and recovery periods are equal. You should run at the average pace of your 5k personal best. If you don’t know this, you can adjust the intensity according to your heart rate. Calculate the maximum heart rate for your age group (220 minus your age) and take 90-95% of that value.</p>
<p><strong>Note:</strong> Running intervals based on your maximum heart rate is not very precise. At the beginning of the work phase, your heart rate will continue to climb and won’t level off until 1 ½ - 2 minutes into your run. Or in other words, it will take 1 ½ - 2 minutes for you to reach your calculated heart rate. That is also why it is better to run your intervals based on your race pace.</p>
<h3>How to do it:</h3>
<p>The work phase lasts 4 minutes. You should run at the average pace of your 5k personal best. This is followed by a recovery phase consisting of 4 minutes of slow jogging. Repeat the cycle 4 times, or in other words, run for a total of 32 minutes, 16 minutes of it at a fast pace.</p>
<h2>3. Continuous run at your 10k race pace</h2>
<p>In contrast to the intervals, you run at a constant pace throughout this training exercise. You should run at the average pace of your 10k personal best. If you don’t know your 10k personal best, you can adjust the intensity according to your heart rate. Calculate the maximum heart rate for your age group (220 minus your age) and take 85-90% of that value.</p>
<h3>How to do it:</h3>
<p>The work phase lasts 40 minutes. You should run at the average pace of your 10k personal best.</p>
<p><strong>Note:</strong> Make sure to give your body plenty of recovery time. Wait at least 48 hours before doing your next intense training session.</p>
<p>Don’t forget to warm up well before your running workouts by running at a moderate pace for 10-15 minutes. Follow this with 2-3 short accelerations (gradually increase your pace over a short distance of about 100 m until you almost reach a maximum sprint) to get your muscles ready for the intense workout coming up. After your workout, jog at a slow pace for at least 10 minutes to cool down.</p>
<p></p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/adidas-runtastic-download-badges_226-533834.jpg" alt="adidas_runtastic_download_badges" title="adidas_runtastic_download_badges" class="image image-center">
<p></p>


The 3 Most Effective Running Workouts For Losing Weight - PC - men running

The 3 Most Effective Running Workouts For Losing Weight - PC - women running

Slow runs at a comfortable pace are good for boosting your metabolism, but they are not very effective at blasting fat. Intense workouts that produce a high training stimulus are better at burning calories. Plus, your muscles require a lot of energy post-workout for the recovery process. Through this “afterburn effect” your body continues to burn calories after your workout. In today’s blog post, we will show you three effective running workouts to optimize your weight loss: 1. Aerobic intervals In this type of interval training, the ratio between work and recovery is 1 to 2. The intense phase should last a maximum of 30 seconds. The work phase consists of a submaximal sprint and the recovery phase, a slow walk. How to do it: The work phase lasts 20 seconds. You should run at a submaximal sprint (about 85-90% of your maximum sprint). Fast, but not full gas. This is followed by a recovery phase consisting of 40 seconds of slow walking. Repeat this cycle for 20 minutes, or in other words, a total of 20 intervals. It is important that you hold back a little during the first intervals. You will know that you have chosen the right pace when you can run the last sprint as fast as the first one. 2. Intervals at your 5k race pace In these intervals, the work and recovery periods are equal. You should run at the average pace of your 5k personal best. If you don’t know this, you can adjust the intensity according to your heart rate. Calculate the maximum heart rate for your age group (220 minus your age) and take 90-95% of that value. Note: Running intervals based on your maximum heart rate is not very precise. At the beginning of the work phase, your heart rate will continue to climb and won’t level off until 1 ½ - 2 minutes into your run. Or in other words, it will take 1 ½ - 2 minutes for you to reach your calculated heart rate. That is also why it is better to run your intervals based on your race pace. How to do it: The work phase lasts 4 minutes. You should run at the average pace of your 5k personal best. This is followed by a recovery phase consisting of 4 minutes of slow jogging. Repeat the cycle 4 times, or in other words, run for a total of 32 minutes, 16 minutes of it at a fast pace. 3. Continuous run at your 10k race pace In contrast to the intervals, you run at a constant pace throughout this training exercise. You should run at the average pace of your 10k personal best. If you don’t know your 10k personal best, you can adjust the intensity according to your heart rate. Calculate the maximum heart rate for your age group (220 minus your age) and take 85-90% of that value. How to do it: The work phase lasts 40 minutes. You should run at the average pace of your 10k personal best. Note: Make sure to give your body plenty of recovery time. Wait at least 48 hours before doing your next intense training session. Don’t forget to warm up well before your running workouts by running at a moderate pace for 10-15 minutes. Follow this with 2-3 short accelerations (gradually increase your pace over a short distance of about 100 m until you almost reach a maximum sprint) to get your muscles ready for the intense workout coming up. After your workout, jog at a slow pace for at least 10 minutes to cool down.

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THE 3 MOST EFFECTIVE RUNNING WORKOUTS FOR LOSING WEIGHT

The most important thing when looking to lose weight is achieving a negative energy balance. If you burn more calories than you consume, you lose weight. Therefore, it’s ideal when your training consists of workouts that torch a lot of calories without spending hours working out.

<p>Running is tough on your shoes. Trail runners end up with dirt-caked outsoles, reducing traction. Pavement runners constantly battle dirt, grime and debris that can work into a shoe’s fabric and grind away at your foot like sandpaper. And that’s not even mentioning the damage from weather, sweat and the wear of countless miles.</p>

<p>Knowing how to clean your running shoes is essential for keeping them fresh and prolonging their lifespan. We asked Emily Gokita, a fitness trainer at adidas and member of Rose City Track Club, to share how to wash running shoes so you can keep them clean and maintained for many more runs to come.&nbsp;</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-01_221-1037361.jpg" alt="How-to-Clean-Running-Shoes-Blog-Image-01" title="How-to-Clean-Running-Shoes-Blog-Image-01" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h2>How To Wash Running Shoes</h2>
<p>The six easy steps to cleaning your running shoes are:</p>
<p>1. Gather your supplies</p>
<p>2. Brush the dirt off</p>
<p>3. Scrub the outsole and midsole</p>
<p>4. Scrub the upper</p>
<p>5. Soak</p>
<p>6. Air dry</p>
<p>&nbsp;</p>
<p>Follow the sections below for a detailed breakdown.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-02_221-1037364.gif" alt="How-to-Clean-Running-Shoes-Blog-Image-02" title="How-to-Clean-Running-Shoes-Blog-Image-02" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h3>Gather Your Supplies</h3>
<ul>
<li>
  Soft bristle brush (for the shoe’s upper)
</li>
<li>
  Firm bristle brush (for the shoe’s midsole and outsole)
</li>
<li>
  Dirt pick (toothpicks or skewers also work)
</li>
<li>
  Towels
</li>
<li>
  A bowl
</li>
<li>
  A sink or bucket
</li>
<li>
  1 cup 3% hydrogen peroxide
</li>
<li>
  1 cup washing soda
</li>
<li>
  4 tablespoons laundry detergent
</li>
<li>
  Water
</li>
</ul>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-03_221-1037374.gif" alt="How-to-Clean-Running-Shoes-Blog-Image-03" title="How-to-Clean-Running-Shoes-Blog-Image-03" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h3>Step 1: Brush Off The Dirt</h3>
<p>Start by brushing away dirt, grass and mud with a soft bristle brush on the upper. Move with gentle strokes to protect the knit fabric of the shoe. Once the dirt is mostly gone, pick up the firm bristle brush and wipe away the dirt from the midsole and the outsole. Use the dirt pick to get into the tread of the shoe to get any rocks and debris that are stuck.&nbsp;</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-04_221-1037366.gif" alt="How-to-Clean-Running-Shoes-Blog-Image-04" title="How-to-Clean-Running-Shoes-Blog-Image-04" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h3>Step 2: Mix Up The Scrub</h3>
<p>In the bowl, combine ½ cup warm water, ½ cup hydrogen peroxide, ½ cup washing soda, and 2 tablespoons laundry detergent. Stir to combine.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-05_221-1037362.gif" alt="How-to-Clean-Running-Shoes-Blog-Image-05" title="How-to-Clean-Running-Shoes-Blog-Image-05" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h3>Step 3: Scrub The Outsole and Midsole</h3>
<p>Grab the firm bristle brush and dip it in the scrub solution. Brush the outsole and midsole to wash the dirt away. You can grab a damp towel and wipe away any debris as you go. We start with the bottom of the shoe since that’s where most of the dirt lives.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-06_221-1037363.gif" alt="How-to-Clean-Running-Shoes-Blog-Image-06" title="How-to-Clean-Running-Shoes-Blog-Image-06" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h3>Step 4: Scrub The Upper And The Laces</h3>
<p>Remove the laces and set them aside. Grab the soft bristle brush and dip it in the scrub solution, then scrub the upper of the shoe in circular motions. Rinse off the brush before dipping it back into the scrub so it stays clean. Pay extra attention to the toe box area which is often the dirtiest part of the upper.</p>
<p>&nbsp;</p>
<p>Lay the laces flat on the table and scrub along each side with the soft bristle brush.</p>
<p>&nbsp;</p>
<p>If your shoes are looking pretty clean after scrubbing, you can rinse them off with clean water and let them air dry. For an extra deep clean, move on to the soaking step.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-07_221-1037371.gif" alt="How-to-Clean-Running-Shoes-Blog-Image-07" title="How-to-Clean-Running-Shoes-Blog-Image-07" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h3>Step 5: Soak</h3>
<p>Fill a bucket or a clean, stopped sink with warm water. Add the ½ cup hydrogen peroxide, ½ cup washing soda, and 2 tablespoons laundry detergent and stir to combine. Place the laces and the shoes upside down in the water so the outsoles are facing the ceiling and the upper is fully submerged. Place something heavy on top if they need help staying submerged. Let the shoes soak for at least an hour, or up to 8 hours.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-08_221-1037375.gif" alt="How-to-Clean-Running-Shoes-Blog-Image-08" title="How-to-Clean-Running-Shoes-Blog-Image-08" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h3>Step 6: Air Dry</h3>
<p>Pull the shoes and laces out of the sink and rinse them under clean water. Place them on a clean towel to air dry, which could take a full day. Do not put them in the dryer, and avoid placing them in direct sunlight because the intense heat can melt or curl the shoe.</p>
<p>&nbsp;</p>
<h2>Can I Put My Running Shoes In The Washing Machine?</h2>
<p>Yes, you can put your running shoes in the washing machine. You may wish to still brush the dirt off, then remove the laces and insoles and place it all in a garment bag or a pillowcase. Wash in the washing machine on cold and a gentle cycle. Let them air dry.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enUS/Images/how-to-clean-running-shoes-blog-image-09_221-1037365.jpg" alt="How-to-Clean-Running-Shoes-Blog-Image-09" title="How-to-Clean-Running-Shoes-Blog-Image-09" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h2>How Do You Wash Your Running Shoes Without Ruining Them?</h2>
<p>While the washing machine works, using a hand-washing method like we described above will be gentler on your shoes and help them last longer. You might even get them cleaner by hand too from the manual scrubbing.</p>
<p>&nbsp;</p>
<p>Clean shoes are an important way to keep your shoes maintained for as long as possible. Learn from our other cleaning guides, like how to clean sneakers, canvas and leather shoes, cleats and more.</p>


How Long Does It Take To Walk A Mile - PC - men running shoes

Running is tough on your shoes. Trail runners end up with dirt-caked outsoles, reducing traction. Pavement runners constantly battle dirt, grime and debris that can work into a shoe’s fabric and grind away at your foot like sandpaper. And that’s not even mentioning the damage from weather, sweat and the wear of countless miles. Knowing how to clean your running shoes is essential for keeping them fresh and prolonging their lifespan. We asked Emily Gokita, a fitness trainer at adidas and member of Rose City Track Club, to share how to wash running shoes so you can keep them clean and maintained for many more runs to come. How To Wash Running Shoes The six easy steps to cleaning your running shoes are: 1. Gather your supplies 2. Brush the dirt off 3. Scrub the outsole and midsole 4. Scrub the upper 5. Soak 6. Air dry Follow the sections below for a detailed breakdown. Gather Your Supplies Soft bristle brush (for the shoe’s upper) Firm bristle brush (for the shoe’s midsole and outsole) Dirt pick (toothpicks or skewers also work) Towels A bowl A sink or bucket 1 cup 3% hydrogen peroxide 1 cup washing soda 4 tablespoons laundry detergent Water Step 1: Brush Off The Dirt Start by brushing away dirt, grass and mud with a soft bristle brush on the upper. Move with gentle strokes to protect the knit fabric of the shoe. Once the dirt is mostly gone, pick up the firm bristle brush and wipe away the dirt from the midsole and the outsole. Use the dirt pick to get into the tread of the shoe to get any rocks and debris that are stuck. Step 2: Mix Up The Scrub In the bowl, combine ½ cup warm water, ½ cup hydrogen peroxide, ½ cup washing soda, and 2 tablespoons laundry detergent. Stir to combine. Step 3: Scrub The Outsole and Midsole Grab the firm bristle brush and dip it in the scrub solution. Brush the outsole and midsole to wash the dirt away. You can grab a damp towel and wipe away any debris as you go. We start with the bottom of the shoe since that’s where most of the dirt lives. Step 4: Scrub The Upper And The Laces Remove the laces and set them aside. Grab the soft bristle brush and dip it in the scrub solution, then scrub the upper of the shoe in circular motions. Rinse off the brush before dipping it back into the scrub so it stays clean. Pay extra attention to the toe box area which is often the dirtiest part of the upper. Lay the laces flat on the table and scrub along each side with the soft bristle brush. If your shoes are looking pretty clean after scrubbing, you can rinse them off with clean water and let them air dry. For an extra deep clean, move on to the soaking step. Step 5: Soak Fill a bucket or a clean, stopped sink with warm water. Add the ½ cup hydrogen peroxide, ½ cup washing soda, and 2 tablespoons laundry detergent and stir to combine. Place the laces and the shoes upside down in the water so the outsoles are facing the ceiling and the upper is fully submerged. Place something heavy on top if they need help staying submerged. Let the shoes soak for at least an hour, or up to 8 hours. Step 6: Air Dry Pull the shoes and laces out of the sink and rinse them under clean water. Place them on a clean towel to air dry, which could take a full day. Do not put them in the dryer, and avoid placing them in direct sunlight because the intense heat can melt or curl the shoe. Can I Put My Running Shoes In The Washing Machine? Yes, you can put your running shoes in the washing machine. You may wish to still brush the dirt off, then remove the laces and insoles and place it all in a garment bag or a pillowcase. Wash in the washing machine on cold and a gentle cycle. Let them air dry. How Do You Wash Your Running Shoes Without Ruining Them? While the washing machine works, using a hand-washing method like we described above will be gentler on your shoes and help them last longer. You might even get them cleaner by hand too from the manual scrubbing. Clean shoes are an important way to keep your shoes maintained for as long as possible. Learn from our other cleaning guides, like how to clean sneakers, canvas and leather shoes, cleats and more.

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how-to-clean-running-shoes-masthead-t_221-1037373

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How to Clean Running Shoes

Lengthen the life of your running shoes and trail runners with our best tips and tricks on how to clean adidas running shoes.

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


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

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

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

<p>With a new expanded format featuring more teams and host nations than ever before, the FIFA World Cup 26™ is set to become soccer’s most epic event yet.</p>
<p>Here’s how it all comes together, from host nations and match cities to qualified teams, group structure, and key dates. The new 48-team format brings more matches, more movement across the bracket, and more chances for the unexpected.</p>
<p>It all builds toward one thing: 48 nations chasing soccer’s most prestigious trophy.</p>
<h2>What is the Format for the FIFA World Cup 26™?</h2>
<p>The FIFA World Cup 26™ <a href="https://www.fifa.com/en/articles/article-fifa-world-cup-2026-mexico-canada-usa-new-format-tournament-football-soccer">introduces an expanded format</a> that offers fans more action than ever. For the first time, 48 nations will participate, instead of the 32-team field that has been standard since 1998. This increases the total number of games from 64 to 104, making the 2026 tournament significantly larger than any previous FIFA World Cup™. The winning team will need to complete eight games to claim the title — one more than the seven games required since 1982.</p>
<p>This expansion opens the door for more countries to compete on soccer's biggest stage, sets up the potential for more underdog stories, and gives fans across the globe even more moments to rally behind their favorite team in FIFA World Cup™ action.</p>
<h3>How Does the Group Stage Work for the FIFA World Cup 26™?</h3>
<p>The new format divides 48 teams into 12 groups of four, labeled A through L, replacing the previous eight groups of four. Teams will compete in a round-robin format within their groups. Every team plays three group-stage games, facing each opponent in their group once. Points are awarded using the standard system of three points for a win, one point for a tie/draw, and zero points for a loss.</p>
<p>In this initial group stage, multiple games are scheduled throughout each day so fans across time zones can watch every throw-in, save, and goal.</p>
<h3>What Is the New FIFA World Cup 26™ Knockout Round?</h3>
<p>After the group stage, 32 teams advance to the <a href="https://www.fifa.com/en/tournaments/mens/worldcup/canadamexicousa2026/articles/knockout-stage-match-schedule-bracket">new knockout Round of 32</a>. From there, it’s simple: win and move on, lose and you’re out.</p>
<p>The tournament begins with 12 groups of four teams, and the top two teams from each group automatically qualify for the knockout stage — accounting for 24 of the 32 spots. The remaining eight positions go to the best third-place finishers across all groups, based on total points, goal difference, and other tie-breakers if needed.</p>
<p>From there, teams face off in single-elimination matches through the Round of 16, quarterfinals, semifinals, and final.</p>
<p>If a knockout match is tied after 90 minutes, it goes to two 15-minute periods of extra time. Still tied? It’s decided by a penalty shootout.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1778269262/edi_ss26_everything_you_need_to_know_about_the_fifa_world_cup_26_body_image_1_c501163941.png" class="image image-center">
<h2><br>Where Will the FIFA World Cup 26™ Be Held?</h2>
<p>The FIFA World Cup 26™ will be held across three host countries — the United States, Canada, and Mexico — marking a historic moment for the tournament. Mexico will also make history as the only country to host the competition three times to date, having previously hosted in 1970 and 1986. The United States returns as a host for the first time since 1994, while Canada will stage its first-ever men's FIFA World Cup™ matches.</p>
<p>Matches will be played in <a href="https://www.fifa.com/en/tournaments/mens/worldcup/canadamexicousa2026/host-cities">16 North American host cities </a>over 39 days, from June 11 through July 19, 2026. The opening game will kick off in Mexico City, and the final takes place in New York New Jersey.</p>
<h3>Host Countries and Cities</h3>
<p>The 16 official host cities for the FIFA World Cup 26™ include 11 in the United States, two in Canada, and three in Mexico. To minimize travel for players and fans, the 12 groups of teams are geographically organized within regional clusters along the U.S. East Coast, the U.S. and Canadian West Coast, the Central U.S., and Mexico.</p>
<p>The FIFA World Cup 26™ host cities are:</p>
<ul>
<li>
  Atlanta, Georgia
</li>
<li>
  Boston, Massachusetts
</li>
<li>
  Dallas, Texas
</li>
<li>
  New York New Jersey
</li>
<li>
  Houston, Texas
</li>
<li>
  Kansas City, Missouri
</li>
<li>
  Los Angeles, California
</li>
<li>
  Miami, Florida
</li>
<li>
  Philadelphia, Pennsylvania
</li>
<li>
  San Francisco Bay Area, California
</li>
<li>
  Seattle, Washington
</li>
<li>
  Toronto, Ontario
</li>
<li>
  Vancouver, British Columbia
</li>
<li>
  Guadalajara, Mexico
</li>
<li>
  Mexico City, Mexico
</li>
<li>
  Monterrey, Mexico
</li>
</ul>
<h3>Key Dates and Schedule</h3>
<p>FIFA World Cup 26™ action begins on June 11, 2026, with Mexico facing South Africa in the opening game in Mexico City. The Group Stage features 12 groups playing simultaneously across all three host countries.</p>
<p>The knockout rounds begin on June 28 with the Round of 32 teams that advance from the Group Stage, which then lead into the Round of 16, quarterfinals, semifinals, and final. The final match to determine the champion takes place on July 19, 2026. See a full schedule breakdown below.</p>
<h3>FIFA World Cup 26™ Schedule of Rounds</h3>
<ul>
<li>
  Round of 48: June 11-27
</li>
<li>
  Round of 32: June 28-July 3
</li>
<li>
  Round of 16: July 4-7
</li>
<li>
  Quarterfinals: July 9-11
</li>
<li>
  Semifinals: July 14-15
</li>
<li>
  Third Place Match: July 18
</li>
<li>
  Final: July 19
</li>
</ul>
<img src="https://brand.assets.adidas.com/image/upload/v1778269286/edi_ss26_everything_you_need_to_know_about_the_fifa_world_cup_26_body_image_2_1_b4c31aa32c.jpg" class="image image-center">
<h2><br>What Teams Qualified for the FIFA World Cup 26™?</h2>
<p>The U.S., Mexico, and Canada earned automatic spots as hosts, leaving 45 positions for countries to claim through regional qualifying tournaments. These tournaments took place from September 2023 to March 2026 across six continental confederations, each allocated a number of berths based on competitive strength and regional representation.</p>
<p>The expanded 48-team format has opened doors for nations that rarely or never reached previous FIFA World Cup™ tournaments. This year's competition will see debut appearances by Uzbekistan, Jordan, Cape Verde, and Curaçao, with Curaçao being the <a href="https://collect.fifa.com/blog/curacao-to-fifa-world-cup-26/">least populous nation ever to compete at a FIFA World Cup™</a>. Other countries return after long absences. Norway is back in action for the first time since 1998, while <a href="https://www.fifa.com/en/articles/haiti-team-profile-history">Haiti ends a 52-year hiatus</a> since 1974.</p>
<p>The full list of the 48 qualifying nations appears below, organized by the groups they will play in.</p>
<h3>Group A</h3>
<ul>
<li>
  Mexico
</li>
<li>
  South Africa
</li>
<li>
  South Korea
</li>
<li>
  Czech Republic
</li>
</ul>
<h3>Group B</h3>
<ul>
<li>
  Canada
</li>
<li>
  Bosnia and Herzegovina
</li>
<li>
  Qatar
</li>
<li>
  Switzerland
</li>
</ul>
<h3>Group C</h3>
<ul>
<li>
  Brazil
</li>
<li>
  Morocco
</li>
<li>
  Haiti
</li>
<li>
  Scotland
</li>
</ul>
<h3>Group D</h3>
<ul>
<li>
  United States
</li>
<li>
  Paraguay
</li>
<li>
  Australia
</li>
<li>
  Türkiye
</li>
</ul>
<h3>Group E</h3>
<ul>
<li>
  Germany
</li>
<li>
  Curaçao
</li>
<li>
  Ivory Coast
</li>
<li>
  Ecuador
</li>
</ul>
<h3>Group F</h3>
<ul>
<li>
  Netherlands
</li>
<li>
  Japan
</li>
<li>
  Sweden
</li>
<li>
  Tunisia
</li>
</ul>
<h3>Group G</h3>
<ul>
<li>
  Belgium
</li>
<li>
  Egypt
</li>
<li>
  Iran
</li>
<li>
  New Zealand
</li>
</ul>
<h3>Group H</h3>
<ul>
<li>
  Spain
</li>
<li>
  Cabo Verde
</li>
<li>
  Saudi Arabia
</li>
<li>
  Uruguay
</li>
</ul>
<h3>Group I</h3>
<ul>
<li>
  France
</li>
<li>
  Senegal
</li>
<li>
  Iraq
</li>
<li>
  Norway
</li>
</ul>
<h3>Group J</h3>
<ul>
<li>
  Argentina
</li>
<li>
  Algeria
</li>
<li>
  Austria
</li>
<li>
  Jordan
</li>
</ul>
<h3>Group K</h3>
<ul>
<li>
  Portugal
</li>
<li>
  DR Congo
</li>
<li>
  Uzbekistan
</li>
<li>
  Colombia
</li>
</ul>
<h3>Group L</h3>
<ul>
<li>
  England
</li>
<li>
  Croatia
</li>
<li>
  Ghana
</li>
<li>
  Panama
</li>
</ul>
<h2>What Soccer Stars are Playing in the FIFA World Cup 26™?</h2>
<p>The global talent on display will feature star athletes in many positions on the field, including legends cementing their legacies and emerging players ready to prove they belong among the elite. Key players to watch this year include:</p>
<ul>
<li>
  <strong>Lionel Messi (Argentina): </strong>The FIFA World Cup 22™ champion and <a target="_blank" href="https://www.adidas.co.th/en/lionel_messi">all-time great </a>has not officially confirmed his participation, but may return to defend Argentina's title in what would be his sixth and likely final FIFA World Cup™ appearance.
</li>
<li>
  <strong>Jude Bellingham (England): </strong>The <a target="_blank" href="https://www.adidas.co.th/en/jude_bellingham">Real Madrid midfielder</a> and Champions League winner brings energy and technical brilliance to England's midfield. If you're a soccer player yourself, watching Bellingham in action will inspire you to improve your passing on the pitch.
</li>
<li>
  <strong>Lamine Yamal (Spain):</strong> At just 18 years old, <a target="_blank" href="https://www.adidas.co.th/en/lamine_yamal">Spain's teenage sensation</a> burst onto the scene at UEFA EURO 2024 and now brings his fearless creativity to the FIFA World Cup™ stage.
</li>
<li>
  <strong>Mohamed Salah (Egypt): </strong>The <a target="_blank" href="https://www.adidas.co.th/en/mohamed_salah">Liverpool superstar</a> spearheads Egypt's return to the FIFA World Cup™. Though Egypt has yet to win a game in its three previous FIFA World Cup™ appearances, Salah will be eager to make history.
</li>
<li>
  <strong>Edson Álvarez (Mexico): </strong>The Mexico captain and defensive anchor is the heart of the El Tri midfield. Known for his toughness and vocal leadership, Álvarez will be guiding his nation through a historic campaign on home soil.
</li>
</ul>
<img src="https://brand.assets.adidas.com/image/upload/v1778269314/edi_ss26_everything_you_need_to_know_about_the_fifa_world_cup_26_body_image_3_1_dfca7066b8.jpg" class="image image-center">
<h2><br>Gear Up for the FIFA World Cup™ with adidas</h2>
<p>With 48 nations competing across 16 cities in three countries, the FIFA World Cup 26™ is set to make history as the most epic, far-reaching tournament ever. Whether you're supporting your home country or just here for the love of the beautiful game, expect nonstop action, unforgettable moments, and a global energy unlike anything before.</p>
<p>Get ready for the biggest event in soccer by exploring the FIFA World Cup 26™ collection from adidas. Shop the Official Match Ball of FIFA World Cup 26™, official national team soccer jerseys, performance soccer cleats engineered for elite play, and much more adidas soccer gear to enjoy the tournament in style.</p>


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With a new expanded format featuring more teams and host nations than ever before, the FIFA World Cup 26™ is set to become soccer’s most epic event yet. Here’s how it all comes together, from host nations and match cities to qualified teams, group structure, and key dates. The new 48-team format brings more matches, more movement across the bracket, and more chances for the unexpected. It all builds toward one thing: 48 nations chasing soccer’s most prestigious trophy. What is the Format for the FIFA World Cup 26™? The FIFA World Cup 26™ introduces an expanded format that offers fans more action than ever. For the first time, 48 nations will participate, instead of the 32-team field that has been standard since 1998. This increases the total number of games from 64 to 104, making the 2026 tournament significantly larger than any previous FIFA World Cup™. The winning team will need to complete eight games to claim the title — one more than the seven games required since 1982. This expansion opens the door for more countries to compete on soccer's biggest stage, sets up the potential for more underdog stories, and gives fans across the globe even more moments to rally behind their favorite team in FIFA World Cup™ action. How Does the Group Stage Work for the FIFA World Cup 26™? The new format divides 48 teams into 12 groups of four, labeled A through L, replacing the previous eight groups of four. Teams will compete in a round-robin format within their groups. Every team plays three group-stage games, facing each opponent in their group once. Points are awarded using the standard system of three points for a win, one point for a tie/draw, and zero points for a loss. In this initial group stage, multiple games are scheduled throughout each day so fans across time zones can watch every throw-in, save, and goal. What Is the New FIFA World Cup 26™ Knockout Round? After the group stage, 32 teams advance to the new knockout Round of 32. From there, it’s simple: win and move on, lose and you’re out. The tournament begins with 12 groups of four teams, and the top two teams from each group automatically qualify for the knockout stage — accounting for 24 of the 32 spots. The remaining eight positions go to the best third-place finishers across all groups, based on total points, goal difference, and other tie-breakers if needed. From there, teams face off in single-elimination matches through the Round of 16, quarterfinals, semifinals, and final. If a knockout match is tied after 90 minutes, it goes to two 15-minute periods of extra time. Still tied? It’s decided by a penalty shootout. Where Will the FIFA World Cup 26™ Be Held? The FIFA World Cup 26™ will be held across three host countries — the United States, Canada, and Mexico — marking a historic moment for the tournament. Mexico will also make history as the only country to host the competition three times to date, having previously hosted in 1970 and 1986. The United States returns as a host for the first time since 1994, while Canada will stage its first-ever men's FIFA World Cup™ matches. Matches will be played in 16 North American host cities over 39 days, from June 11 through July 19, 2026. The opening game will kick off in Mexico City, and the final takes place in New York New Jersey. Host Countries and Cities The 16 official host cities for the FIFA World Cup 26™ include 11 in the United States, two in Canada, and three in Mexico. To minimize travel for players and fans, the 12 groups of teams are geographically organized within regional clusters along the U.S. East Coast, the U.S. and Canadian West Coast, the Central U.S., and Mexico. The FIFA World Cup 26™ host cities are: Atlanta, Georgia Boston, Massachusetts Dallas, Texas New York New Jersey Houston, Texas Kansas City, Missouri Los Angeles, California Miami, Florida Philadelphia, Pennsylvania San Francisco Bay Area, California Seattle, Washington Toronto, Ontario Vancouver, British Columbia Guadalajara, Mexico Mexico City, Mexico Monterrey, Mexico Key Dates and Schedule FIFA World Cup 26™ action begins on June 11, 2026, with Mexico facing South Africa in the opening game in Mexico City. The Group Stage features 12 groups playing simultaneously across all three host countries. The knockout rounds begin on June 28 with the Round of 32 teams that advance from the Group Stage, which then lead into the Round of 16, quarterfinals, semifinals, and final. The final match to determine the champion takes place on July 19, 2026. See a full schedule breakdown below. FIFA World Cup 26™ Schedule of Rounds Round of 48: June 11-27 Round of 32: June 28-July 3 Round of 16: July 4-7 Quarterfinals: July 9-11 Semifinals: July 14-15 Third Place Match: July 18 Final: July 19 What Teams Qualified for the FIFA World Cup 26™? The U.S., Mexico, and Canada earned automatic spots as hosts, leaving 45 positions for countries to claim through regional qualifying tournaments. These tournaments took place from September 2023 to March 2026 across six continental confederations, each allocated a number of berths based on competitive strength and regional representation. The expanded 48-team format has opened doors for nations that rarely or never reached previous FIFA World Cup™ tournaments. This year's competition will see debut appearances by Uzbekistan, Jordan, Cape Verde, and Curaçao, with Curaçao being the least populous nation ever to compete at a FIFA World Cup™. Other countries return after long absences. Norway is back in action for the first time since 1998, while Haiti ends a 52-year hiatus since 1974. The full list of the 48 qualifying nations appears below, organized by the groups they will play in. Group A Mexico South Africa South Korea Czech Republic Group B Canada Bosnia and Herzegovina Qatar Switzerland Group C Brazil Morocco Haiti Scotland Group D United States Paraguay Australia Türkiye Group E Germany Curaçao Ivory Coast Ecuador Group F Netherlands Japan Sweden Tunisia Group G Belgium Egypt Iran New Zealand Group H Spain Cabo Verde Saudi Arabia Uruguay Group I France Senegal Iraq Norway Group J Argentina Algeria Austria Jordan Group K Portugal DR Congo Uzbekistan Colombia Group L England Croatia Ghana Panama What Soccer Stars are Playing in the FIFA World Cup 26™? The global talent on display will feature star athletes in many positions on the field, including legends cementing their legacies and emerging players ready to prove they belong among the elite. Key players to watch this year include: Lionel Messi (Argentina): The FIFA World Cup 22™ champion and all-time great has not officially confirmed his participation, but may return to defend Argentina's title in what would be his sixth and likely final FIFA World Cup™ appearance. Jude Bellingham (England): The Real Madrid midfielder and Champions League winner brings energy and technical brilliance to England's midfield. If you're a soccer player yourself, watching Bellingham in action will inspire you to improve your passing on the pitch. Lamine Yamal (Spain): At just 18 years old, Spain's teenage sensation burst onto the scene at UEFA EURO 2024 and now brings his fearless creativity to the FIFA World Cup™ stage. Mohamed Salah (Egypt): The Liverpool superstar spearheads Egypt's return to the FIFA World Cup™. Though Egypt has yet to win a game in its three previous FIFA World Cup™ appearances, Salah will be eager to make history. Edson Álvarez (Mexico): The Mexico captain and defensive anchor is the heart of the El Tri midfield. Known for his toughness and vocal leadership, Álvarez will be guiding his nation through a historic campaign on home soil. Gear Up for the FIFA World Cup™ with adidas With 48 nations competing across 16 cities in three countries, the FIFA World Cup 26™ is set to make history as the most epic, far-reaching tournament ever. Whether you're supporting your home country or just here for the love of the beautiful game, expect nonstop action, unforgettable moments, and a global energy unlike anything before. Get ready for the biggest event in soccer by exploring the FIFA World Cup 26™ collection from adidas. Shop the Official Match Ball of FIFA World Cup 26™, official national team soccer jerseys, performance soccer cleats engineered for elite play, and much more adidas soccer gear to enjoy the tournament in style.

A colorful soccer ball and the golden FIFA World Cup trophy rest on a grassy field in front of a stadium filled with blue seats.

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Everything You Need to Know About the FIFA World Cup 26™

Explore everything about the FIFA World Cup 26™: host nations, match cities, schedule, teams that qualified, and the expanded format that makes this year unique.

<p>There is no better gateway to competitive running than the 5K race; at 3.1 miles, it’s easily the most accessible racing distance — and it can light the spark that inspires runners to go even further. It’s also a longtime favorite of runners worldwide; training for a 5K takes less time and is less physically demanding than the 10K, half marathon, or full marathon.</p>
<p>Training for longer distances includes obstacles that can make commitment a challenge; ramping up for half or full marathons means being mindful of your fitness level and any strength training you’re doing, as well as your rest days — not to mention the time commitment that both races demand, which can amount to several hours of running each week.</p>
<p>That’s where the training schedule for a 5K comes in: it’s the perfect choice for advanced and beginner runners alike, serving as a building block for people who are just starting out or those looking to build on their running regimen amidst a busy schedule.</p>
<p>We circled back with <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">Exos</a> trainer and running expert Alexandra Swatloski, who we also spoke to for our guide on Training for a 10K, for some insights on how to prepare for a 5K: “It’s a good starting distance for those who want to eventually run farther. It’s also attainable. No matter what physical activity you choose to participate in, if your initial goal is not realistic, it is going to deter your confidence and overall view of your capabilities,” Swatloski says. “A 5K is an achievement, but also a strong jump-off point for future goals and longer distances.”</p>
<p>Our outline for how to train for a 5K will set you up for success, exploring different skill levels and terrains, as well as more tips to help you prepare for race day.&nbsp;</p>
<h2>5K TRAINING PROGRAMS</h2>
<p>Before we dive into training plans and how to prepare for a 5K, it’s worth going over some fundamentals — specifically, the benefits of running, how to choose your running shoes, and other gear you should consider.</p>
<p>Our <a class="gl-link" href="https://www.adidas.co.th/en/blog/508760-a-beginners-guide-to-running">beginner’s guide to running</a> lays out all the important steps to consider before lacing up for the first time. What’s more, we also have a detailed piece on how to choose running shoes that are right for you (Swatloski recommends the Boston 12 for training runs and mid-distance races), as well as a list of essentials for every runner, including apparel and other important accessories.</p>
<p>Once you feel ready to start training for a 5K and logging some miles, try out one of our 5K training plans below — ranging from beginners to experts.</p>
<h2>5K TRAINING PLANS FOR BEGINNERS</h2>
<p>As a preamble to our 5K training plan for beginner runners, we suggest starting out with the running/walking approach if you’re taking on a 5K race for the very first time; it can build endurance and make the entire process less intimidating, as it splits the distance up into manageable intervals.</p>
<p>All it involves is running for one minute and then walking for one minute, then two minutes each, three minutes each, and so on. You can also change up the ratio like this:</p>
<ul>
<li>
  1-minute run, 5-minute walk
</li>
<li>
  2-minute run, 4-minute walk
</li>
<li>
  3-minute run, 3-minute walk
</li>
<li>
  4-minute run, 2-minute walk
</li>
<li>
  5-minute run, 1-minute walk<br>&nbsp;
</li>
</ul>
<h3>COUCH TO 5K</h3>
<p>Once you feel like you’re in the swing of things, try out our Couch to 5K plan; it’s ideal for beginners who want a training schedule for a 5K that allows them plenty of time to prepare.</p>
<p>We’ve structured this to be done over five weeks, and you can lengthen your runs or increase their intensity as you go on.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749569904/edi_fw25_trainfor5k_1_blog_image_8a859d9374.jpg" width="1300" height="1699" class="image image-center">
<h3>TRAIN FOR A 5K IN TWO WEEKS</h3>
<p>If you’ve already been exercising and training for a few months, this routine can prep you for a 5K in about two weeks.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749569954/edi_fw25_trainfor5k_2_blog_image_04896d26cd.jpg" width="1300" height="1700" class="image image-center">
<h3>TRAIN FOR A 5K IN SIX+ WEEKS</h3>
<p>Beginner runners can try out this regimen to allow for extra prep time. Like the Couch to 5K plan, you can increase the intensity and distance of your runs as you get closer to race day.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749570004/edi_fw25_trainfor5k_3_blog_image_d609d22ce9.jpg" width="1300" height="1700" class="image image-center">
<h3>INTERMEDIATES’ 5K TRAINING PLAN</h3>
<p>For those who already run about fifteen miles a week, this four-week plan incorporates a tempo run in addition to distances over the 5K race. You can also add short runs up and down a hill to the tempo run for added prep, maxing out at three repeats.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749570045/edi_fw25_trainfor5k_4_blog_image_ebf07273c0.jpg" width="1300" height="1700" class="image image-center">
<h3>EXPERTS’ 5K TRAINING PLAN</h3>
<p>Similar to the Intermediate plan, we have a training schedule for a 5K for seasoned runners — intended for those who run around twenty miles per week. It also includes longer distances, a tempo run, and hill runs, maxing out at four repeats. Try it out over four weeks. &nbsp;</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749570095/edi_fw25_trainfor5k_5_blog_image_e6da211da4.jpg" width="1300" height="1700" class="image image-center">
<h2><br>WHERE TO RUN</h2>
<p>Indoor and outdoor running both offer unique advantages to every runner, and they’re equally worth exploring while getting your bearings and training for a 5K for the first time. Here’s a quick overview of each.</p>
<h3>INDOORS</h3>
<p>Running indoors can mean either on an indoor track in a gym or, more commonly, on a treadmill. Both are suitable options when considering how to train for a 5K and can help prepare you for more challenging terrains outdoors.</p>
<h3>PROS&nbsp;</h3>
<p><strong>1.</strong> Convenience, control, and customization: Treadmills allow you to adjust every aspect of your run, from the incline to the pace, and can provide specific data about your workout results — all without ever leaving your own home or gym.&nbsp;</p>
<p><strong>2.</strong> Shelter from weather conditions: Enjoy your run from the safety of being indoors during inclement weather, such as rain or snow, or during potentially extreme heat in the summertime.&nbsp;</p>
<p><strong>3.</strong> Injury prevention: The softer surfaces of an indoor track or treadmill can help absorb the impact on your joints, putting less stress on your knees and feet.&nbsp;</p>
<p><strong>4.</strong> No traffic: Unlike running outdoors, where you must wait for cars to stop once you reach an intersection, you can run continuously on either a track or treadmill. In the end, this can shave several minutes off your running times and will feel more like an actual 5K race, where traffic is usually stopped for runners.</p>
<h3>CONS</h3>
<p><strong>1.</strong> Monotony: Perhaps the biggest drawback to running indoors is the repetition of staying on the same treadmill or track for an extended period of time, which can start to feel tedious and unexciting.&nbsp;</p>
<p><strong>2.</strong> Less intensive: By design, the controlled environment of running indoors does not exactly mimic the terrains of running outdoors, like streets and trails, and will not engage as many muscles.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749570139/edi_fw25_trainfor5k_6_blog_image_5f8d7c4e12.jpg" width="1301" height="901" class="image image-center">
<h3>OUTDOORS</h3>
<p>Once you’ve gotten used to running indoors, it’s worth lacing up and trying out a route through your neighborhood or a nearby trail; the excitement and engagement of running outdoors entices many seasoned runners, and it serves as a critical part of any 5K training plan for beginners — while also posing some risks that should be mentioned.</p>
<h3>PROS</h3>
<p><strong>1.</strong> Accuracy: 5K races are generally held outdoors, so finding a safe route in your city or a nearby trail will better prepare you in training for a 5K and the conditions you will face on race day.&nbsp;</p>
<p><strong>2.</strong> Better workout: By incorporating hills and more varied terrains, you can burn more calories and engage a wider range of muscles.&nbsp;</p>
<p><strong>3. </strong>Change of scenery: Whether it’s through the city or a trail in the woods, running outdoors into new territories can be mentally refreshing and invigorating.</p>
<h3>CONS</h3>
<p><strong>1.</strong> Risk of injury: Uneven sidewalks in the city, rocks in your trail path, and slippery surfaces like mud all pose dangers that could result in tripping, rolling your ankle — or worse — while you’re going at full speed. Running on concrete may also be hard on your joints.&nbsp;</p>
<p><strong>2.</strong> Weather: Running outdoors means you are at the mercy of weather conditions, including wind, rain, humidity, and heat.&nbsp;</p>
<p><strong>3.</strong> Traffic stops: If you’re training in a city, you may frequently have to stop at busy intersections — which can break up your rhythm and add more time to your run.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749570179/edi_fw25_trainfor5k_7_blog_image_aa75ced00a.jpg" width="1301" height="901" class="image image-center">
<h2><br>MORE TIPS FOR RUNNING A 5K: MINDSET AND MORE</h2>
<h3>5 MISTAKES TO AVOID</h3>
<p>From forgetting to hydrate to lack of sleep, we’ve compiled five of the most critical mistakes runners can make in our piece on <a class="gl-link" href="https://www.adidas.co.th/en/blog/530744-what-to-avoid-after-running-dont-make-these-5-mistakes">What to Avoid After Running</a>; they’re some of the steps that get frequently overlooked and can be detrimental to your improvement as a runner.</p>
<p>In particular, it’s also important to remember to stretch after your runs. Swatloski recommends “anything that targets the hips, such as a seated shin box hip rotation, the half kneeling hip flexor stretch and Hip CARS – wall ankle mobility, World’s Greatest Stretch, thread the needle-glute/hamstring specific stretches and mobility such as the inverted hamstring stretch and knee hug.”</p>
<p>“After a series of static stretches,” she continues, “move into dynamic stretches like butt kicks, high knees, leg swings, skipping and arm circles.”</p>
<p>Many runners also neglect to hydrate enough: “Staying hydrated before and after all your runs will greatly affect your performance,” Swatloski says. “Generally, on runs lasting 60 or more minutes you should drink 4-6 ounces of water every 15-20 minutes. Make sure to factor in weather conditions when planning your water intake. &nbsp;</p>
<p>“If you are running on a warmer day, you will need more water and electrolytes due to an increased loss of fluids through sweat.”</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749570216/edi_fw25_trainfor5k_8_blog_image_613502381c.jpg" width="1301" height="901" class="image image-center">
<h3>5 RUNS THAT CAN IMPROVE YOUR PERFORMANCE</h3>
<p>If you really want to lock in and elevate your running game, read up on How to Improve Your Running Performance; we detail five different types of runs that can greatly improve your pacing, endurance, and speed over time, including tempo runs, crescendo runs, and trail runs.</p>
<h3>CROSS TRAINING CAN HELP</h3>
<p>Many elite runners are serious about cross training to help elevate their performance — and if you’re just learning how to train for a 5K, you can certainly benefit from it even by simply trying it out.</p>
<p>“A full body regimen that focuses on one-leg strength, glute strength and posterior chain connection - lateral, rotational, anti-rotational movement and stability - mobility, core strength, muscular endurance and plyometrics will make you a strong runner and help to prevent injuries. It also helps you to become more in tune with your body,” Swatloski adds.</p>
<p>Read our guide on Cross Training Workouts for Runners for an overview of some essential exercises.</p>
<h3>MIND YOUR MECHANICS</h3>
<p>Making small adjustments to your posture and stride can also help you run more efficiently and reduce the risk of injuries. Check out our 7 Keys to Proper Running Mechanics for a look at some simple corrections that you could greatly benefit from over time.</p>
<h3>DON’T COMPARE YOURSELF TO OTHERS</h3>
<p>For some parting advice on getting ready to complete a 5K, Swatloski emphasizes the importance of not worrying about how you compare to other runners: “Give yourself grace and understand that everyone starts somewhere. Do your best not to compare your time and fitness to others. Focus on positive self-talk and mindset throughout your training and never lose sight of your goals.</p>
<p>“If running by yourself feels daunting,” she says, “find others to run with if your community allows for it or reach out for resources. Don’t let the bad days discourage you, learn from them, and always listen to your body!”</p>


Frequently Asked Questions About Training for a 5K 

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WOMEN'S RUNNING

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MEN'S RUNNING

There is no better gateway to competitive running than the 5K race; at 3.1 miles, it’s easily the most accessible racing distance — and it can light the spark that inspires runners to go even further. It’s also a longtime favorite of runners worldwide; training for a 5K takes less time and is less physically demanding than the 10K, half marathon, or full marathon. Training for longer distances includes obstacles that can make commitment a challenge; ramping up for half or full marathons means being mindful of your fitness level and any strength training you’re doing, as well as your rest days — not to mention the time commitment that both races demand, which can amount to several hours of running each week. That’s where the training schedule for a 5K comes in: it’s the perfect choice for advanced and beginner runners alike, serving as a building block for people who are just starting out or those looking to build on their running regimen amidst a busy schedule. We circled back with Exos trainer and running expert Alexandra Swatloski, who we also spoke to for our guide on Training for a 10K, for some insights on how to prepare for a 5K: “It’s a good starting distance for those who want to eventually run farther. It’s also attainable. No matter what physical activity you choose to participate in, if your initial goal is not realistic, it is going to deter your confidence and overall view of your capabilities,” Swatloski says. “A 5K is an achievement, but also a strong jump-off point for future goals and longer distances.” Our outline for how to train for a 5K will set you up for success, exploring different skill levels and terrains, as well as more tips to help you prepare for race day. 5K TRAINING PROGRAMS Before we dive into training plans and how to prepare for a 5K, it’s worth going over some fundamentals — specifically, the benefits of running, how to choose your running shoes, and other gear you should consider. Our beginner’s guide to running lays out all the important steps to consider before lacing up for the first time. What’s more, we also have a detailed piece on how to choose running shoes that are right for you (Swatloski recommends the Boston 12 for training runs and mid-distance races), as well as a list of essentials for every runner, including apparel and other important accessories. Once you feel ready to start training for a 5K and logging some miles, try out one of our 5K training plans below — ranging from beginners to experts. 5K TRAINING PLANS FOR BEGINNERS As a preamble to our 5K training plan for beginner runners, we suggest starting out with the running/walking approach if you’re taking on a 5K race for the very first time; it can build endurance and make the entire process less intimidating, as it splits the distance up into manageable intervals. All it involves is running for one minute and then walking for one minute, then two minutes each, three minutes each, and so on. You can also change up the ratio like this: 1-minute run, 5-minute walk 2-minute run, 4-minute walk 3-minute run, 3-minute walk 4-minute run, 2-minute walk 5-minute run, 1-minute walk COUCH TO 5K Once you feel like you’re in the swing of things, try out our Couch to 5K plan; it’s ideal for beginners who want a training schedule for a 5K that allows them plenty of time to prepare. We’ve structured this to be done over five weeks, and you can lengthen your runs or increase their intensity as you go on. TRAIN FOR A 5K IN TWO WEEKS If you’ve already been exercising and training for a few months, this routine can prep you for a 5K in about two weeks. TRAIN FOR A 5K IN SIX+ WEEKS Beginner runners can try out this regimen to allow for extra prep time. Like the Couch to 5K plan, you can increase the intensity and distance of your runs as you get closer to race day. INTERMEDIATES’ 5K TRAINING PLAN For those who already run about fifteen miles a week, this four-week plan incorporates a tempo run in addition to distances over the 5K race. You can also add short runs up and down a hill to the tempo run for added prep, maxing out at three repeats. EXPERTS’ 5K TRAINING PLAN Similar to the Intermediate plan, we have a training schedule for a 5K for seasoned runners — intended for those who run around twenty miles per week. It also includes longer distances, a tempo run, and hill runs, maxing out at four repeats. Try it out over four weeks. WHERE TO RUN Indoor and outdoor running both offer unique advantages to every runner, and they’re equally worth exploring while getting your bearings and training for a 5K for the first time. Here’s a quick overview of each. INDOORS Running indoors can mean either on an indoor track in a gym or, more commonly, on a treadmill. Both are suitable options when considering how to train for a 5K and can help prepare you for more challenging terrains outdoors. PROS 1. Convenience, control, and customization: Treadmills allow you to adjust every aspect of your run, from the incline to the pace, and can provide specific data about your workout results — all without ever leaving your own home or gym. 2. Shelter from weather conditions: Enjoy your run from the safety of being indoors during inclement weather, such as rain or snow, or during potentially extreme heat in the summertime. 3. Injury prevention: The softer surfaces of an indoor track or treadmill can help absorb the impact on your joints, putting less stress on your knees and feet. 4. No traffic: Unlike running outdoors, where you must wait for cars to stop once you reach an intersection, you can run continuously on either a track or treadmill. In the end, this can shave several minutes off your running times and will feel more like an actual 5K race, where traffic is usually stopped for runners. CONS 1. Monotony: Perhaps the biggest drawback to running indoors is the repetition of staying on the same treadmill or track for an extended period of time, which can start to feel tedious and unexciting. 2. Less intensive: By design, the controlled environment of running indoors does not exactly mimic the terrains of running outdoors, like streets and trails, and will not engage as many muscles. OUTDOORS Once you’ve gotten used to running indoors, it’s worth lacing up and trying out a route through your neighborhood or a nearby trail; the excitement and engagement of running outdoors entices many seasoned runners, and it serves as a critical part of any 5K training plan for beginners — while also posing some risks that should be mentioned. PROS 1. Accuracy: 5K races are generally held outdoors, so finding a safe route in your city or a nearby trail will better prepare you in training for a 5K and the conditions you will face on race day. 2. Better workout: By incorporating hills and more varied terrains, you can burn more calories and engage a wider range of muscles. 3. Change of scenery: Whether it’s through the city or a trail in the woods, running outdoors into new territories can be mentally refreshing and invigorating. CONS 1. Risk of injury: Uneven sidewalks in the city, rocks in your trail path, and slippery surfaces like mud all pose dangers that could result in tripping, rolling your ankle — or worse — while you’re going at full speed. Running on concrete may also be hard on your joints. 2. Weather: Running outdoors means you are at the mercy of weather conditions, including wind, rain, humidity, and heat. 3. Traffic stops: If you’re training in a city, you may frequently have to stop at busy intersections — which can break up your rhythm and add more time to your run. MORE TIPS FOR RUNNING A 5K: MINDSET AND MORE 5 MISTAKES TO AVOID From forgetting to hydrate to lack of sleep, we’ve compiled five of the most critical mistakes runners can make in our piece on What to Avoid After Running; they’re some of the steps that get frequently overlooked and can be detrimental to your improvement as a runner. In particular, it’s also important to remember to stretch after your runs. Swatloski recommends “anything that targets the hips, such as a seated shin box hip rotation, the half kneeling hip flexor stretch and Hip CARS – wall ankle mobility, World’s Greatest Stretch, thread the needle-glute/hamstring specific stretches and mobility such as the inverted hamstring stretch and knee hug.” “After a series of static stretches,” she continues, “move into dynamic stretches like butt kicks, high knees, leg swings, skipping and arm circles.” Many runners also neglect to hydrate enough: “Staying hydrated before and after all your runs will greatly affect your performance,” Swatloski says. “Generally, on runs lasting 60 or more minutes you should drink 4-6 ounces of water every 15-20 minutes. Make sure to factor in weather conditions when planning your water intake. “If you are running on a warmer day, you will need more water and electrolytes due to an increased loss of fluids through sweat.” 5 RUNS THAT CAN IMPROVE YOUR PERFORMANCE If you really want to lock in and elevate your running game, read up on How to Improve Your Running Performance; we detail five different types of runs that can greatly improve your pacing, endurance, and speed over time, including tempo runs, crescendo runs, and trail runs. CROSS TRAINING CAN HELP Many elite runners are serious about cross training to help elevate their performance — and if you’re just learning how to train for a 5K, you can certainly benefit from it even by simply trying it out. “A full body regimen that focuses on one-leg strength, glute strength and posterior chain connection - lateral, rotational, anti-rotational movement and stability - mobility, core strength, muscular endurance and plyometrics will make you a strong runner and help to prevent injuries. It also helps you to become more in tune with your body,” Swatloski adds. Read our guide on Cross Training Workouts for Runners for an overview of some essential exercises. MIND YOUR MECHANICS Making small adjustments to your posture and stride can also help you run more efficiently and reduce the risk of injuries. Check out our 7 Keys to Proper Running Mechanics for a look at some simple corrections that you could greatly benefit from over time. DON’T COMPARE YOURSELF TO OTHERS For some parting advice on getting ready to complete a 5K, Swatloski emphasizes the importance of not worrying about how you compare to other runners: “Give yourself grace and understand that everyone starts somewhere. Do your best not to compare your time and fitness to others. Focus on positive self-talk and mindset throughout your training and never lose sight of your goals. “If running by yourself feels daunting,” she says, “find others to run with if your community allows for it or reach out for resources. Don’t let the bad days discourage you, learn from them, and always listen to your body!”

Three people are jogging on a paved path surrounded by trees and greenery.

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How to Train for A 5K: Tips and Tricks from A Running Expert

Training for a 5K is a great goal for beginner runners and seasoned veterans alike. Get ready for race day with training plans for every experience level. 

All running shoes_/running-shoes

All running shoes

Benefits of Running Every runner has their own reason for getting into running, whether it’s for social fun, fitness, or me time. Whatever inspires you to begin running, research shows that this activity offers plenty of physical and mental health benefits, including: Improved mental health: Sustained exercise encourages your body to release endorphins—our natural painkillers and mood elevators. Research indicates that running may help decrease symptoms of depression, stress, and anxiety, contributing to improved mental well-being. Stronger cardiovascular system: Consistent running may help strengthen the heart and improve circulation. This means your heart pumps blood more efficiently, leading to a lower resting heart rate and blood pressure, which could reduce the risk of heart-related issues. Healthier bones, muscles, and joints: Research suggests that the weight-bearing impact of moderate running with proper form and footwear may improve bone density, making your bones stronger and potentially more resistant to conditions like osteoporosis. Consistent, low-level running is also believed to help strengthen the cartilage and muscles surrounding your joints, providing better support and stability. This could help improve joint resilience and long-term joint health. Better sleep: Regular exercise may help promote deeper, more restorative sleep cycles. While it's best to avoid strenuous activity before bedtime, a regular running routine, especially earlier in the day, could help regulate your body's circadian rhythm. Studies indicate that active people fall asleep faster, wake up in the middle of the night less often, and enjoy higher quality sleep with reduced symptoms of sleep disorders. Enhanced cognitive health: Exercise can increase blood flow and oxygen delivery to the brain. Research suggests that this can help stimulate the growth of new neurons and improve the connections between existing ones. Consistent running may also support cognitive clarity, enhance problem-solving abilities, and even improve memory. Many runners report feeling mentally sharper and more focused in their professional and personal lives as a result of their running habit. Increased energy: Exercise can increase the number of mitochondria in muscle cells and improve oxygen circulation, which may help boost your energy levels for daily tasks. Greater social connections: Running offers endless opportunities to make new social connections and strengthen current relationships. You can meet like-minded people and build a supportive community by participating in group runs, joining local running clubs, or signing up for charity races. Building these relationships can also help you stay accountable and keep up your healthy habits. Remember that individuals may experience different benefits from running. Consult a health care professional before starting any new exercise habits. How to Start Running: Build Stamina and Endurance Your running journey will become more fun and enjoyable as you build the capacity to run further, faster, and with greater ease. For beginners, start by developing your running stamina and endurance. Let's dig into the differences between the two and how you can improve each. Building Stamina Stamina is your body's ability to sustain effort over time. For new runners, this means running longer without exhaustion. Building stamina helps your body use oxygen more efficiently. This is a gradual process that requires patience and consistency. Here's how to build up your running stamina: Start small: Alternate short running intervals with walking. For example, start with 1 minute running and 2 minutes walking, repeating for 20 to 30 minutes. Gradually extend your running segments as fitness improves. Maintain a conversational pace: Run at an intensity where you can speak comfortably. This aerobic pace strengthens your heart and improves oxygen delivery without overexertion. Focus on consistency: Conservative, consistent effort is how you build your base, and regular training is key. Aim for two running sessions weekly as tolerated, with at least one rest day between runs. Prioritize rest and recovery: Your body repairs and strengthens during rest, so as a beginner, it’s recommended to take a break from running at least every other day to give your body time to adapt to training. Try active recovery like gentle walking or stretching on non-running days. Proper sleep, nutrition, and hydration also support recovery. Building Endurance Once you've got a steady rhythm of stamina-building sessions, you can start building your running endurance. Endurance refers to the ability of your cardiovascular system and muscles to resist fatigue over longer durations or distances. Combining endurance training with higher intensity sessions in your training plan can lead to VO2 max improvements. VO2 max is your body's maximum capacity to use oxygen during activity, and a higher VO2 max can elevate your running performance. Here's how to build your endurance: Incorporate strength: Strong leg, hip, and core muscles support efficient technique and injury prevention as you build endurance. Focus on exercises like squats, lunges, and glute bridges to improve power and help your body absorb impact. Mix in hills or inclines: Running on varied terrain builds strength, power, and mental toughness. Short hill repeats, where you run 30 to 60 seconds up and jog down, or incline treadmill runs, help strengthen your running muscles without excessive impact. Over time, you can build the skill of covering more distance with less energy while giving your body a break from the pounding of flat or decline runs. Improving Endurance With Tempo Runs In addition to strength training and inclines, incorporate “comfortably hard” tempo running bursts within your sessions once per week. After warming up, go for an “easy” run for 5 minutes. Then, run at an effort where you can speak only in short phrases—this is your tempo pace. Maintain this tempo pace for 5 minutes, then drop down to an easy run or walk for 1 minute. Next, run for 5 minutes at your tempo pace, then drop down again to a walk or easy run for 1 minute. Finish your run with 5 minutes at an easy running pace, then cool down for 10 minutes. Get tips for warming up and cooling down in our guide below. Gradually increase the duration of your tempo running efforts over several weeks until you're running at your tempo pace for 10 minutes or more as tolerated. This training improves your lactate threshold, and over time will help you sustain higher-effort running for longer. How to Train for Running as a Beginner A structured beginner running plan makes progress achievable, sustainable, and fun. Your training plan is your roadmap, giving you the clear steps and manageable goals you need to maintain motivation and enjoy growing as a runner. A successful training journey begins with breaking the process down into achievable parts, so start small and start today. Build your training plan on manageable intervals, especially when you're getting started. Try running for two city blocks, walking for one, then repeating. This cycle builds confidence, because you'll always know a rest is just around the corner. If you're not ready to run two blocks, start where you're at and build from there, little by little. Another effective approach is time-based running. Consider setting a timer for 15 to 20 minutes for a run around your neighborhood. Try to maintain a conversational pace, which means you should be able to talk while running. If you feel like you’re too out of breath to speak, slow down and take it easier. Anchoring your effort level like this in the beginning makes runs less intimidating and more sustainable for building your aerobic base. A Running Schedule for Beginners The two keys to an effective running schedule are: 1. Consistency: Run regularly, scheduling your runs for days and times that are sustainable for you to keep your habit and your fitness up. If you're new to exercising, start with two sessions per week. Once you have built a strong foundation, try three times a week. This gives you enough frequency to build skill and fitness while letting your body recover between runs. 2. Progression: Increase distances, durations, and speeds gradually over time. You don't need to do more than last time every single session, but in general, you want each week to build on the last. That said, sustainable progress needs moderation. Runners of all levels should avoid increasing time, distance, or intensity by more than 10 to 15% per week. Below is a sample weekly running schedule for beginner runners. Remember that it’s important to always listen to your body. If your first week feels too challenging, scale it back with more walking and less running. If it feels good, increase the distance, duration, or effort level of each run by 5% to 10% per week. Once your running habit is strong and you've built a solid base, you can start a tailored training plan for a specific goal, like your first 10K race. Staying Safe While Running Safety and recovery are essential if you want to enjoy your running journey for years to come and maintain consistent progress along the way. Warm Up Warming up primes your body for running, increasing blood flow and preparing muscles and joints. Experts say that a proper warmup where you start with jogging and dynamic stretches can reduce your injury risk and improve performance. Dynamic stretches are moving stretches that activate your muscles, including: Knee hugs: Bring one knee to your chest, hug briefly, then switch legs. High knees: March or lightly run in place, lifting your knees high. Butt kicks: Jog lightly, bringing your heels toward your glutes. Standing figure four: Rest one ankle on the opposite thigh, bend your standing leg, then switch after holding briefly. Go through these dynamic moves for 5 to 10 minutes total, or until your body feels loose, warm, and ready. Cool Down and Recover After a run, a cool down guides your body gently back to a relaxed state, slowing your heart rate, removing metabolic byproducts, and reducing soreness. Start with a 5 to 10 minute walk after your main running segment to normalize your heart rate. Then, perform static stretches. Unlike the moving stretches you used to warm up, these involve holding each stretched position for 30 to 60 seconds. Focus on stretching major running muscles like your hamstrings, quads, calves, hips, and glutes. This improves mobility and reduces stiffness, kickstarting your recovery ahead of the next session. Here's a quick static stretching routine to cool down after a run: Glute stretch: Stand, cross your right ankle over your left thigh, and bend your left knee into a squat until you feel a stretch in your right glute. Repeat for the other leg. Lunging calf stretch: Step back with one foot, keeping your back straight. Lean forward and press your back heel into the ground for a calf stretch. Repeat for the other leg. Hip flexor stretch: Step forward into a lunge. Contract your glute, then reach one hand overhead, gently stretching towards the opposite side. Repeat for the other leg. Hamstring stretch: Lie on your back. Lift one knee to your chest, grasp behind the knee, and extend the leg straight up. Hold, then repeat for the other leg. For more cool down stretches, read our post about eight post-run static stretches for recovery. Hydrate and Nourish Hydration and nutrition are essential to recovery. Running causes water and electrolyte loss, so consistent replenishment is critical. Take in fluids and electrolytes before and after runs, as well as during longer runs. For runs lasting longer than 45 minutes, plan to take in some electrolytes during your run via a sports drink or gel. Refuel with protein and carbohydrates within 30 to 60 minutes after running to replenish glycogen and repair your muscles. Listen to Your Body It’s important to learn how to listen to your body and tell the difference between muscle fatigue and injury warning signs. Pay attention to pain indicators like: Sharp, stabbing, or worsening pain: Stop immediately. Localized swelling or redness: This may indicate inflammation. Limping or gait changes: You may be compensating due to discomfort. Take time to assess why this may be the case. Persistent pain after warmup: Consult a healthcare professional. If you experience any warning signs or feel unsure about your physical safety while running, then stop. Pushing through pain can escalate issues. Prioritize rest, and consider consulting a healthcare professional if the pain persists. More Safety Tips for Beginner Runners There are other factors that can impact running safety, so take the following steps: Prioritize visibility: Running after sunset? Use well-lit, familiar routes, wear reflective gear, and consider a compact light or headlamp. Stay aware: On roads without sidewalks, face traffic as you run so you can see approaching vehicles. If you're using headphones, keep music low or use "awareness mode" so you can hear what's happening around you. Share your route: Tell someone your route and estimated return time for every run. Many running apps offer live tracking or emergency alert features. Gearing Up: The Beginner's Toolkit To go for a run, all you need is your body, but investing in a few key items from the start can improve your comfort, performance, and enjoyment. Check out our toolkit for beginner runners so you can gear up for better running, no matter the weather or surface. Finding Your Perfect Running Shoe Your running shoes absorb impact, provide stability, and support efficient strides. Factors to consider when choosing running shoes include: Fit: Look for a snug heel, a secure midfoot, and a thumb's width of space in the toe box. A shoe that's too tight or too loose increases your risk of blisters and hinders performance. Comfort: Lace up, walk around, and trust your initial feel. Running shoes should feel comfortable the first time you wear them and not require breaking in. Surface: Choose road shoes if you plan to run mostly on pavement, or trail shoes if you need traction and support over uneven terrain. Weather: Some shoes offer a water-resistant upper. If you want to run outside, consider typical weather conditions in your area. Dress for Success Choose running attire that feels comfortable, breathable, and weather-appropriate. Technical running fabrics are ideal for managing moisture and preventing chafing. Here's what to wear for running based on the conditions: Warm weather: Wear lightweight, moisture-wicking tops and breathable shorts when running in the heat. A cap or visor helps shield your eyes from the sun. To protect your skin, use broad-spectrum sunscreen. Cool weather: Layers are your best friend when running in cold weather. Start with a breathable base, wear a lightweight mid-layer for insulation, and add an outer wind or water-resistant shell if needed. Gloves and a hat are helpful accessories in the winter. Rainy and wet: A water-resistant outer layer will keep you dry. Wear quick-dry socks and avoid cotton to prevent blisters. Low light: Wear reflective items like clothing, vests, armbands, and/or shoes as well as a compact light for visibility. Essential Running Accessories A few well-chosen accessories can make your running more efficient, enjoyable, and safe: A running watch or app: Track your pace, distance, time, and heart rate. This data can help you keep individual runs on target and monitor your progress. Hydration solutions: For runs over 30 to 45 minutes or in the heat, use a water bottle, running belt, or hydration vest to carry fluids. Wireless earbuds: Many runners find it motivating to listen to music or podcasts on runs. Use "awareness mode" on your earbuds to stay aware of your surroundings. Anti-chafing balm: This balm helps protect your skin from uncomfortable rubbing and blisters on longer runs. Keep the Fire Burning: Staying Motivated Maintaining motivation at every stage of your running journey can be a challenge. Enthusiasm starts strong, but sustaining it requires a balanced mindset. The key is to focus on consistent progress, not perfection, and celebrate the little steps on the way to your bigger goals: Set realistic goals: Create SMART goals—which stands for specific, measurable, achievable, relevant, and time-bound—like "Run 20 minutes, three times weekly, for the next month." Prioritize consistency: Regular, manageable runs build fitness and healthy habits more effectively than infrequent, intense ones. Use a treadmill to keep up with your schedule if the weather disrupts your plans to run outside. Track your progress: Use a running watch or app to monitor pace, distance, and duration. Record these data points in an app or notebook so you can see and celebrate your improvement over time. Find your running community: Search for local groups or online communities you can join for support and camaraderie. Shared experiences, connections, and accountability boost motivation. Explore more tips for building long-term running habits. Start Running Today With adidas Going for a run starts with one step, but a lifelong running journey relies on the right mindset, motivation, and gear. Whether you're chasing fitness, focus, or freedom, adidas has what you need to take your first steps in running and every step from there. To learn more about the benefits of running and how to improve your form and technique, explore our running blog posts.

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beginners-guide-to-running-jun11-blog-hero-image

beginners-guide-to-running-jun11-blog-hero-image-m_221-690556

A Beginner's Guide to Running

Whether you're lacing up your first pair of running shoes or want to start running again after a long break, heading out for a run may not feel easy right now. The good news is that starting your running journey can be simple. You just need to know where to start, how to train, and why it matters to you.

<div xmlns="http://www.w3.org/1999/xhtml">Football may seem like a simple game, but with so <strong>many types of football studs</strong> to choose from, finding the right footwear can be more intimidating than facing a swift penalty kick. To <strong>find the perfect pair of studs for you,</strong> check out this guide to choose the right football boots.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <h2>From natural grass to indoor: Football boots for every field</h2>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enGB/Images/seo-soccer-cleat-selector-body-image-1_143-594957.jpg" title="SEO-Soccer-Cleat-Selector-Body-Image-1" alt="SEO-Soccer-Cleat-Selector-Body-Image-1" style="width: 1300px; height: 1700px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">When it comes to footwear for the beautiful game, football studs for turf are only one of many types of football boots. <strong>Pick the right shoes for your surface</strong> of play for the perfect balance of traction, stability and speed. </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <h3>FIRM GROUND</h3>
  <div>
    <img src="https://brand.assets.adidas.com/capi/enGB/Images/firm-ground-football-shoes_143-1018766.jpg" title="firm-ground-football-shoes" alt="firm-ground-football-shoes" style="width: 1300px; height: 800px;" />
    <br />
  </div>
  <div> </div>
</div><div xmlns="http://www.w3.org/1999/xhtml">The most common football boot, <a href="https://www.adidas.co.uk/turf-football-shoes">firm ground studs</a> are made for outdoor play on natural grass. Firm ground football studs are built for speed, traction and stability on a grass field. </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <h3>TURF SHOES AND FOOTBALL STUDS FOR ARTIFICIAL GRASS</h3>
  <div>
    <img src="https://brand.assets.adidas.com/capi/enGB/Images/turf-football-shoes_143-1018774.jpg" title="turf-football-shoes" alt="turf-football-shoes" style="width: 1300px; height: 800px;" />
    <br />
  </div>
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</div><div xmlns="http://www.w3.org/1999/xhtml">Made for <a href="https://www.adidas.co.uk/blog/374261-football-surface-type-artificial-grass">play on short-bladed artificial surfaces</a>, turf football boots feature small rubber lugs on the outsoles for just the <strong>right amount of traction on synthetic turf.</strong> For playing on long-bladed synthetic grass, artificial ground studs are the footwear of choice. These studs are designed specifically for more abrasive, human-made surfaces.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>INDOOR FOOTBALL BOOTS</strong>
</div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>
    <br />
  </strong>
</div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>
    <img src="https://brand.assets.adidas.com/capi/enGB/Images/indoor-ground-football-shoe_143-1018767.jpg" title="indoor-ground-football-shoe" alt="indoor-ground-football-shoe" style="width: 1300px; height: 800px;" />
    <br />
  </strong>
</div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>
    <br />
  </strong>
</div><div xmlns="http://www.w3.org/1999/xhtml">Designed for hard-court, non-turf surfaces, these <a href="https://www.adidas.co.uk/indoor-football-shoes">football boots are perfect for indoor play</a>. The non-studded rubber outsole will help you cut across the floor for sharp sprints and expert plays, without leaving marks on the floor.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <h2>Football Boots Buying Guide: What’s Your Style on the Field?</h2>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">Not sure where to start? <strong>Look for football studs that match your style of play.</strong></div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">
  <a type="application/x.routesAPI" href="/x">X Speedportal</a>
</h3><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enGB/Images/adidas-x_143-1018570.jpg" title="adidas-X" alt="adidas-X" style="width: 1300px; height: 800px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">If blazing isn’t fast enough for you, choose X Speedportal boots made for speed. </div><div xmlns="http://www.w3.org/1999/xhtml">The X Speedportal comes with brand new high-speed stability system featuring carbon heel lock, a newly designed carbon propulsion system and an optimised stud configuration that brings multidimensional speed to any position. </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <h3>
    <a href="/predator">PREDATOR</a>
  </h3>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enGB/Images/boots-adidas-predator_143-1018772.jpg" title="boots-adidas-predator" alt="boots-adidas-predator" style="width: 1300px; height: 800px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">If you're the type of player who refuses to miss anything on the pitch, you need adidas Predator boots. These are the boots that give you the power to deliver the perfect strike, complete control over ball spin and placement, and a soft, comfortable touch. This Predator model is specifically designed to help you achieve your goals. With a range of cutting-edge technologies, these boots will give you the precision you need to hit the top bins every time. </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">
  <a type="application/x.routesAPI" href="/copa">COPA</a>
</h3><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enGB/Images/copa-boots_143-1018569.jpg" title="Copa-boots" alt="Copa-boots" style="width: 1300px; height: 800px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">The adidas Copa football boots provide pure comfort and a perfect touch, free from distractions. Taking inspiration from the rich history of the Copa line, these boots are lightweight and designed to enhance your ability to create plays with a soft, seamless blend of Fusionskin leather and an adaptive textile collar. Seamless uppers featuring Fusionskin technology give you next-to-skin ball control for the trickiest manoeuvres. </div><div xmlns="http://www.w3.org/1999/xhtml">
  <h2>How should football boots fit?</h2>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enGB/Images/soccer-cleat-buying-guide-body-image-7-221-923833_143-1019061.jpg" title="soccer-cleat-buying-guide-body-image-7_221-923833" alt="soccer-cleat-buying-guide-body-image-7_221-923833" style="width: 1300px; height: 1000px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">To maximise all the benefits of your new studs, <strong>you’ll want to make sure that they’re the right size.</strong> </div><div xmlns="http://www.w3.org/1999/xhtml">Generally, your football studs should have a snug, <strong>almost sock-like fit on your foot,</strong> but with enough room in the front to comfortably wiggle your toes.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">In well-fitting football boots you’ll have <strong>freedom of movement, enhanced touch and control on the ball,</strong> and stability for your feet and ankles. Studs that are too tight can give you blisters, while loose-fitting studs leave your ankles vulnerable to injury. </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">Ready to hit the field? Shop online for football footwear from adidas and find studs and indoor football boots to match every game.</div>

SHOP MEN'S FOOTBALL BOOTS_/men-football-shoes

SHOP MEN'S FOOTBALL BOOTS

SHOP WOMEN'S FOOTBALL BOOTS_/women-football-shoes

SHOP WOMEN'S FOOTBALL BOOTS

SHOP KIDS' FOOTBALL BOOTS_/kids-football-shoes

SHOP KIDS' FOOTBALL BOOTS

Football may seem like a simple game, but with so many types of football studs to choose from, finding the right footwear can be more intimidating than facing a swift penalty kick. To find the perfect pair of studs for you, check out this guide to choose the right football boots. From natural grass to indoor: Football boots for every field When it comes to footwear for the beautiful game, football studs for turf are only one of many types of football boots. Pick the right shoes for your surface of play for the perfect balance of traction, stability and speed. FIRM GROUND The most common football boot, firm ground studs are made for outdoor play on natural grass. Firm ground football studs are built for speed, traction and stability on a grass field. TURF SHOES AND FOOTBALL STUDS FOR ARTIFICIAL GRASS Made for play on short-bladed artificial surfaces, turf football boots feature small rubber lugs on the outsoles for just the right amount of traction on synthetic turf. For playing on long-bladed synthetic grass, artificial ground studs are the footwear of choice. These studs are designed specifically for more abrasive, human-made surfaces. INDOOR FOOTBALL BOOTS Designed for hard-court, non-turf surfaces, these football boots are perfect for indoor play. The non-studded rubber outsole will help you cut across the floor for sharp sprints and expert plays, without leaving marks on the floor. Football Boots Buying Guide: What’s Your Style on the Field? Not sure where to start? Look for football studs that match your style of play. X Speedportal If blazing isn’t fast enough for you, choose X Speedportal boots made for speed. The X Speedportal comes with brand new high-speed stability system featuring carbon heel lock, a newly designed carbon propulsion system and an optimised stud configuration that brings multidimensional speed to any position. PREDATOR If you're the type of player who refuses to miss anything on the pitch, you need adidas Predator boots. These are the boots that give you the power to deliver the perfect strike, complete control over ball spin and placement, and a soft, comfortable touch. This Predator model is specifically designed to help you achieve your goals. With a range of cutting-edge technologies, these boots will give you the precision you need to hit the top bins every time. COPA The adidas Copa football boots provide pure comfort and a perfect touch, free from distractions. Taking inspiration from the rich history of the Copa line, these boots are lightweight and designed to enhance your ability to create plays with a soft, seamless blend of Fusionskin leather and an adaptive textile collar. Seamless uppers featuring Fusionskin technology give you next-to-skin ball control for the trickiest manoeuvres. How should football boots fit? To maximise all the benefits of your new studs, you’ll want to make sure that they’re the right size. Generally, your football studs should have a snug, almost sock-like fit on your foot, but with enough room in the front to comfortably wiggle your toes. In well-fitting football boots you’ll have freedom of movement, enhanced touch and control on the ball, and stability for your feet and ankles. Studs that are too tight can give you blisters, while loose-fitting studs leave your ankles vulnerable to injury. Ready to hit the field? Shop online for football footwear from adidas and find studs and indoor football boots to match every game.

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choose-football-boots

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How to buy football studs: Fit, features, field surface

From indoor football boots to studs for turf or grass, adidas football footwear is for every player. Get the facts on how to buy football studs that match your game.

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