<h2>The Benefits of Weightlifting</h2>
<p>Whether you’ve been a cardio warrior and are looking to switch up your routine, or you’re new to working out entirely, strength training is here for you. The benefits of strength training for women (and men!) are abundant. With consistent effort, you’ll experience increased muscle mass and strength, more muscle tone, and decreased body fat. You’ll also likely gain better balance and coordination, bone density, and heart health, according to the <a class="gl-link" href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-2004667">Mayo Clinic</a>. &nbsp;</p>
<p>If you're feeling nervous to start a new weight training routine in the gym, we’re here to make it simple. Certified strength coach <a class="gl-link" href="https://www.britanywilliams.com/">Britany Williams</a> joined adidas for a day in the gym to show seven strength exercises for women that anyone can try. With a mix of dumbbells, fixed weight bars, and standard machines, you can do all seven of these moves for a full-body women’s strength workout, or just pick a few to get comfortable with the flow of a new gym. &nbsp;</p>
<h2>Women’s Strength Workout: 7 Full Body Exercises</h2>
<ul>
<li>
  With each exercise you’ll find recommended weight ranges, but pick what feels right for you. If you can do 10 to 12 reps, with the last few reps feeling challenging but doable, then that’s the right weight to start with.
</li>
<li>
  When using any new machines, take the time to read the instructions and get the equipment set up properly.
</li>
<li>
  Complete three sets of each exercise, with 30 seconds to one minute of rest between each set.<br>&nbsp;
</li>
</ul>
<h3>01. Dumbbell Goblet Squat</h3>
<img src="https://brand.assets.adidas.com/image/upload/v1749573349/edi_ss25_beginnerweighttrainingwomen_1_blog_image_49ad6b1ef2.gif" width="1000" height="730" class="image image-center">
<p><strong>Equipment and Reps:</strong></p>
<p>1 dumbbell: 12-20 lbs</p>
<p>3 sets of 10-12 reps</p>
<p><strong>Instructions:</strong></p>
<ul>
<li>
  You’ll start by holding one dumbbell vertically against your chest, cupping the head of the dumbbell with your palms. &nbsp;
</li>
<li>
  Stand with your feet slightly wider than hip-width, toes turned out slightly. &nbsp;
</li>
<li>
  Keep your chest lifted and elbows pointing down as you sit your hips back and down like you’re lowering onto a chair.
</li>
<li>
  The goal is to go as low as you can while keeping your heels down and knees tracking over your toes. Your chest should stay upright instead of tipping forward towards the ground. &nbsp;
</li>
<li>
  Press through your heels to stand back up. Repeat the movement, inhaling as you lower, exhaling as you press up.<br>&nbsp;
</li>
</ul>
<h3>02. Dumbbell Chest Press</h3>
<img src="https://brand.assets.adidas.com/image/upload/v1749573418/edi_ss25_beginnerweighttrainingwomen_2_blog_image_9c697789a4.gif" width="1000" height="730" class="image image-center">
<p><strong>Equipment and Reps:</strong></p>
<p>1 flat bench</p>
<p>2 dumbbells: 8-15 lbs per hand</p>
<p>3 sets of 10-12 reps</p>
<p><strong>Instructions:</strong></p>
<ul>
<li>
  If your bench is adjustable, make sure it’s set parallel to the ground. Lie with your back on your back with a dumbbell in each hand.
</li>
<li>
  Start with arms extended straight above your chest. Palms face forward, angled slightly in to make a wide V-shape with your thumbs closer to your head than your pinkie fingers. &nbsp;
</li>
<li>
  Lower the weights slowly until your elbows are at a 45° angle from your body. Push the dumbbells back up until your arms are straight again. Inhale as you lower, exhale as you press up.
</li>
<li>
  Form cue: Your elbows should lower down by your ribcage instead of being wide and in line with your shoulders. You can alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise.<br>&nbsp;
</li>
</ul>
<h3>03. Romanian Deadlift (RDL)</h3>
<img src="https://brand.assets.adidas.com/image/upload/v1749573483/edi_ss25_beginnerweighttrainingwomen_3_blog_image_771d8c2e9a.gif" width="1000" height="730" class="image image-center">
<p><strong>Equipment and Reps:</strong></p>
<p>1 fixed weight bar or 2 dumbbells: 20-40 lbs</p>
<p>3 sets of 10-12 reps</p>
<p><strong>Instructions:</strong></p>
<ul>
<li>
  Stand with feet hip-width apart, holding the bar in front of your thighs. &nbsp;
</li>
<li>
  Soften your knees slightly and push your hips back towards the wall behind you and lower the bar down your legs.
</li>
<li>
  Inhale as you lower until you feel a stretch in your hamstrings (usually mid-shin), then exhale and drive your hips forward to stand back up.
</li>
<li>
  Form cue: To minimize any back pain, keep the bar close to your body and your back flat. To master the hinge motion, imagine using your glutes to close a car door — the movement is a back and forward movement, not an up and down movement (like a squat). Check out our in-depth tutorial for more details on <a class="gl-link" href="https://www.adidas.co.nz/blog/945376-how-to-deadlift-101">how to do a deadlift</a>.<br>&nbsp;
</li>
</ul>
<h3>04. Seated Shoulder Press</h3>
<img src="https://brand.assets.adidas.com/image/upload/v1749573576/edi_ss25_beginnerweighttrainingwomen_4_blog_image_6abadc022f.gif" width="1000" height="730" class="image image-center">
<p><strong>Equipment and Reps:</strong></p>
<p>1 bench (with or without back support)</p>
<p>2 dumbbells: 8-12 lbs per hand</p>
<p>3 sets of 10-12 reps</p>
<p><strong>Instructions:</strong></p>
<ul>
<li>
  Sit on a flat bench or an inclined seated position. Having the bench on an incline will help support your back and core and allow you to lift heavier. But if you only have a flat bench, it’s still a great exercise that will target your core more. &nbsp;
</li>
<li>
  With your feet flat on the floor and core engaged, hold a dumbbell in each hand with elbows bent at shoulder height, palms facing forward.
</li>
<li>
  Press both arms straight up until they’re fully extended overhead. This is the starting position.
</li>
<li>
  Slowly lower the dumbbells to shoulder height. Press both arms straight up until they’re fully extended again. This is one rep. &nbsp;
</li>
<li>
  Form cue: Keep your elbows slightly in front of you, instead of directly out to the side like goal posts. Avoid over-arching your back, especially if seated without back support. &nbsp;
</li>
<li>
  Alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. &nbsp;<br>&nbsp;
</li>
</ul>
<h3>05. Dead bug</h3>
<img src="https://brand.assets.adidas.com/image/upload/v1749573652/edi_ss25_beginnerweighttrainingwomen_5_blog_image_c9ed5df25d.gif" width="1000" height="730" class="image image-center">
<p><strong>Equipment and Reps:</strong></p>
<p>Bodyweight</p>
<p>Optional 2 dumbbells: 3-8 lbs per hand</p>
<p>3 sets of 6-8 reps per side</p>
<p><strong>Instructions:</strong></p>
<ul>
<li>
  Lie on your back with knees bent at 90° above your hips and arms reaching straight up.
</li>
<li>
  Exhale and brace your core, drawing your ribcage down and wrapping your abs in and up towards your navel. &nbsp;
</li>
<li>
  Inhale as you slowly extend your right leg and left arm toward the floor at the same time until they are as close to parallel as you can get them without arching your back. Exhale as you return to center and repeat on the other side.
</li>
<li>
  Form cue: To make it easier, keep your knees bent as you tap each toe to the floor instead of bringing the leg straight.
</li>
<li>
  To make the exercise more challenging, hold a pair of light dumbbells as you lower.<br>&nbsp;
</li>
</ul>
<h3>06. Bent Over Row</h3>
<img src="https://brand.assets.adidas.com/image/upload/v1749573715/edi_ss25_beginnerweighttrainingwomen_6_blog_image_f3204c9c79.gif" width="1000" height="730" class="image image-center">
<p><strong>Equipment and Reps:</strong></p>
<p>1 fixed weight bar: 20-30 lbs</p>
<p>3 sets of 10-12 reps</p>
<p><strong>Instructions:</strong></p>
<ul>
<li>
  Stand with feet hip-width apart, holding the bar in both hands with an overhand grip shoulder width apart.
</li>
<li>
  Hinge at your hips, keeping your back flat and core engaged, until your torso is angled about 45 degrees forward. &nbsp;
</li>
<li>
  Exhale as you pull the bar towards your navel, keeping your elbows close to your body. Inhale and lower the bar back to the starting position with control.
</li>
<li>
  Form cue: To avoid back pain, keep the bar over the laces of your shoes. Avoid shrugging your shoulders to pull the weight up, your back muscles should be lifting the weight, not your arms. &nbsp;<br>&nbsp;
</li>
</ul>
<h3>07. Leg Extension</h3>
<img src="https://brand.assets.adidas.com/image/upload/v1749573872/edi_ss25_beginnerweighttrainingwomen_7_blog_image_ed4b98633f.gif" width="1000" height="730" class="image image-center">
<p><strong>Equipment and Reps:</strong></p>
<p>Leg extension machine: 20-40 lbs</p>
<p>3 sets of 10-12 reps</p>
<p><strong>Instructions:</strong></p>
<ul>
<li>
  Adjust the seat so your knees line up with the machine’s pivot point (the round part of the machine where it rotates). Place your shins under the padded bar and flex your feet. Hold onto the handles and sit back fully against the seat.
</li>
<li>
  Adjust weight selection to the desired weight. You can also keep the pin out of the weight to get the hang of the exercise first.
</li>
<li>
  Exhale as you straighten your legs, stopping just before your knees fully lock out. Inhale and lower with control — don’t let the weight slam down. &nbsp;
</li>
<li>
  Form cue: Focus on contracting your quads, not just moving the pad up and down with your shins.<br>&nbsp;
</li>
</ul>
<h2>Sticking with Your New Routine</h2>
<p>Be proud of yourself for beginning your women’s weightlifting journey! This workout is a solid full body session you can repeat a couple of times per week, and as you get more comfortable you can start to explore other strength exercises, or add <u>cardio before or after your workout</u> for extra benefits. Just remember, the best route to seeing progress is to stay consistent week after week.</p>
<p>If you’ve struggled with sticking to a fitness routine in the past, Williams suggests a few ways to stay on track: “One, simplify your routine, and two, make sure that you're still making space for having fun. I think a lot of times we stick to the routines that we think we should be doing versus the ones we find enjoyable,” said Williams. “Once you've gotten the habit built of showing up consistently and having fun, that's when I would start to layer in those exercises to achieve your goals or to achieve a certain level of health.” You can explore other workout formats like functional strength training, <a class="gl-link" href="https://www.adidas.co.nz/blog/467558-cardio-for-beginners-8-tips-on-how-to-start-running">cardio exercise</a>, and core strengthening workouts to round out your routine.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1749573916/edi_ss25_beginnerweighttrainingwomen_8_blog_image_623e936ebf.jpg" width="1300" height="949" class="image image-center">
<p>Even if you’re stepping into the weights section for the first time ever, we encourage you to go with confidence. “The cool thing about the gym is it’s full of people who have been in your exact same shoes and have been beginners before,” said Williams. Check the <a class="gl-link" href="https://www.adidas.co.nz/blog">adidas blog</a> for more workouts and tips throughout your fitness journey.</p>


Women Activewear_/women-gym_training

Women Activewear

The Benefits of Weightlifting Whether you’ve been a cardio warrior and are looking to switch up your routine, or you’re new to working out entirely, strength training is here for you. The benefits of strength training for women (and men!) are abundant. With consistent effort, you’ll experience increased muscle mass and strength, more muscle tone, and decreased body fat. You’ll also likely gain better balance and coordination, bone density, and heart health, according to the Mayo Clinic. If you're feeling nervous to start a new weight training routine in the gym, we’re here to make it simple. Certified strength coach Britany Williams joined adidas for a day in the gym to show seven strength exercises for women that anyone can try. With a mix of dumbbells, fixed weight bars, and standard machines, you can do all seven of these moves for a full-body women’s strength workout, or just pick a few to get comfortable with the flow of a new gym. Women’s Strength Workout: 7 Full Body Exercises With each exercise you’ll find recommended weight ranges, but pick what feels right for you. If you can do 10 to 12 reps, with the last few reps feeling challenging but doable, then that’s the right weight to start with. When using any new machines, take the time to read the instructions and get the equipment set up properly. Complete three sets of each exercise, with 30 seconds to one minute of rest between each set. 01. Dumbbell Goblet Squat Equipment and Reps: 1 dumbbell: 12-20 lbs 3 sets of 10-12 reps Instructions: You’ll start by holding one dumbbell vertically against your chest, cupping the head of the dumbbell with your palms. Stand with your feet slightly wider than hip-width, toes turned out slightly. Keep your chest lifted and elbows pointing down as you sit your hips back and down like you’re lowering onto a chair. The goal is to go as low as you can while keeping your heels down and knees tracking over your toes. Your chest should stay upright instead of tipping forward towards the ground. Press through your heels to stand back up. Repeat the movement, inhaling as you lower, exhaling as you press up. 02. Dumbbell Chest Press Equipment and Reps: 1 flat bench 2 dumbbells: 8-15 lbs per hand 3 sets of 10-12 reps Instructions: If your bench is adjustable, make sure it’s set parallel to the ground. Lie with your back on your back with a dumbbell in each hand. Start with arms extended straight above your chest. Palms face forward, angled slightly in to make a wide V-shape with your thumbs closer to your head than your pinkie fingers. Lower the weights slowly until your elbows are at a 45° angle from your body. Push the dumbbells back up until your arms are straight again. Inhale as you lower, exhale as you press up. Form cue: Your elbows should lower down by your ribcage instead of being wide and in line with your shoulders. You can alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. 03. Romanian Deadlift (RDL) Equipment and Reps: 1 fixed weight bar or 2 dumbbells: 20-40 lbs 3 sets of 10-12 reps Instructions: Stand with feet hip-width apart, holding the bar in front of your thighs. Soften your knees slightly and push your hips back towards the wall behind you and lower the bar down your legs. Inhale as you lower until you feel a stretch in your hamstrings (usually mid-shin), then exhale and drive your hips forward to stand back up. Form cue: To minimize any back pain, keep the bar close to your body and your back flat. To master the hinge motion, imagine using your glutes to close a car door — the movement is a back and forward movement, not an up and down movement (like a squat). Check out our in-depth tutorial for more details on how to do a deadlift. 04. Seated Shoulder Press Equipment and Reps: 1 bench (with or without back support) 2 dumbbells: 8-12 lbs per hand 3 sets of 10-12 reps Instructions: Sit on a flat bench or an inclined seated position. Having the bench on an incline will help support your back and core and allow you to lift heavier. But if you only have a flat bench, it’s still a great exercise that will target your core more. With your feet flat on the floor and core engaged, hold a dumbbell in each hand with elbows bent at shoulder height, palms facing forward. Press both arms straight up until they’re fully extended overhead. This is the starting position. Slowly lower the dumbbells to shoulder height. Press both arms straight up until they’re fully extended again. This is one rep. Form cue: Keep your elbows slightly in front of you, instead of directly out to the side like goal posts. Avoid over-arching your back, especially if seated without back support. Alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. 05. Dead bug Equipment and Reps: Bodyweight Optional 2 dumbbells: 3-8 lbs per hand 3 sets of 6-8 reps per side Instructions: Lie on your back with knees bent at 90° above your hips and arms reaching straight up. Exhale and brace your core, drawing your ribcage down and wrapping your abs in and up towards your navel. Inhale as you slowly extend your right leg and left arm toward the floor at the same time until they are as close to parallel as you can get them without arching your back. Exhale as you return to center and repeat on the other side. Form cue: To make it easier, keep your knees bent as you tap each toe to the floor instead of bringing the leg straight. To make the exercise more challenging, hold a pair of light dumbbells as you lower. 06. Bent Over Row Equipment and Reps: 1 fixed weight bar: 20-30 lbs 3 sets of 10-12 reps Instructions: Stand with feet hip-width apart, holding the bar in both hands with an overhand grip shoulder width apart. Hinge at your hips, keeping your back flat and core engaged, until your torso is angled about 45 degrees forward. Exhale as you pull the bar towards your navel, keeping your elbows close to your body. Inhale and lower the bar back to the starting position with control. Form cue: To avoid back pain, keep the bar over the laces of your shoes. Avoid shrugging your shoulders to pull the weight up, your back muscles should be lifting the weight, not your arms. 07. Leg Extension Equipment and Reps: Leg extension machine: 20-40 lbs 3 sets of 10-12 reps Instructions: Adjust the seat so your knees line up with the machine’s pivot point (the round part of the machine where it rotates). Place your shins under the padded bar and flex your feet. Hold onto the handles and sit back fully against the seat. Adjust weight selection to the desired weight. You can also keep the pin out of the weight to get the hang of the exercise first. Exhale as you straighten your legs, stopping just before your knees fully lock out. Inhale and lower with control — don’t let the weight slam down. Form cue: Focus on contracting your quads, not just moving the pad up and down with your shins. Sticking with Your New Routine Be proud of yourself for beginning your women’s weightlifting journey! This workout is a solid full body session you can repeat a couple of times per week, and as you get more comfortable you can start to explore other strength exercises, or add cardio before or after your workout for extra benefits. Just remember, the best route to seeing progress is to stay consistent week after week. If you’ve struggled with sticking to a fitness routine in the past, Williams suggests a few ways to stay on track: “One, simplify your routine, and two, make sure that you're still making space for having fun. I think a lot of times we stick to the routines that we think we should be doing versus the ones we find enjoyable,” said Williams. “Once you've gotten the habit built of showing up consistently and having fun, that's when I would start to layer in those exercises to achieve your goals or to achieve a certain level of health.” You can explore other workout formats like functional strength training, cardio exercise, and core strengthening workouts to round out your routine. Even if you’re stepping into the weights section for the first time ever, we encourage you to go with confidence. “The cool thing about the gym is it’s full of people who have been in your exact same shoes and have been beginners before,” said Williams. Check the adidas blog for more workouts and tips throughout your fitness journey.

The image depicts a person wearing a green outfit, sitting on a wooden bench in a room with wooden walls and various objects in the background.

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Beginner Weight Training for Women: 7 Exercises to Try

Feel strong and confident in the gym with a beginner weightlifting routine for women, featuring seven full body exercises led by strength coach Britany Williams. 

<h2>WHAT IS PICKLEBALL</h2>
<p>Sometimes the best ideas come from making do with what you have. Back in 1965, Joel Pritchard and his pals wanted to play badminton with their kids, but no one could find the rackets. So they lowered the net, grabbed some ping-pong paddles, swapped in a plastic ball—and with that, pickleball was born.</p>
<p>The game obviously caught on—because today, this mash-up of tennis, badminton and ping-pong is officially the fastest-growing sport in the nation. If you’re ready to see what all the hype is about, we’ve got you covered. In this how-to-guide for beginners, we’re explaining the basic pickleball rules for serving, scoring and rallying with some help from adidas pro pickleball athlete <a href="https://ppatour.com/athlete/jaume-martinez-vich/">Jaume Martinez Vich</a>.</p>
<p>Jaume started out as a professional tennis player and made the switch to pro pickleball in 2023. Like so many pickleball players, the sport clicked for him right away. “I love how inclusive it is,” he said. "Pickleball is a really social game, with a very vibrant, supportive community.”</p>
<p>Ready to jump in? It all starts with the right pickleball gear.</p>
<h2>WHAT YOU NEED TO PLAY PICKLEBALL</h2>
<h3>Pickleball Paddles</h3>
<p>Unlike tennis rackets, pickleball paddles are solid and come in different materials, weights, and grip sizes. Beginners typically start with lightweight paddles for better control, while more advanced players tend to use heavier paddles for extra power.</p>
<h3>Pickleball Balls</h3>
<p>Designed specifically for pickleball gameplay, these specialized balls feature small holes that affect their speed, bounce, and flight path. Indoor balls are lighter and have larger holes; outdoor balls are heavier to stand up to wind resistance.</p>
<h3>Footwear</h3>
<p>Pickleball involves a lot of side-to-side movement, so be sure to wear footwear like adidas Pickleball Shoes or <a href="https://www.adidas.co.nz/tennis-shoes">adidas Tennis Shoes</a> that offer plenty of stability and support to prevent rolled ankles.</p>
<h3>Apparel</h3>
<p>What works on the tennis court works in pickleball, too. Look for lightweight, moisture-wicking pieces like the <a href="https://www.adidas.co.nz/tanks_sleeveless-climacool">Climacool tanks</a> and <a href="https://www.adidas.co.nz/climacool-shorts">shorts</a>.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1785262411/edi_fw26_howtoplaypickleball_body_1_d9f3fb05e3.jpg" class="image image-center">
<h2><br>KNOW YOUR COURT</h2>
<p>One of the first things you’ll notice about a pickleball court is that it’s smaller than a tennis court—which means less running, quicker rallies, and a focus on finesse over power. Within the court, you’ll want to get familiar with these key zones:</p>
<h3>Baseline</h3>
<p>The baseline is the line at the back of the court, parallel to the net. This is the line you stand behind when serving.</p>
<h3>Sidelines</h3>
<p>The sidelines run along the length of the court, marking the side boundaries. If a ball lands outside these lines, it’s out of bounds.</p>
<h3>Service Areas</h3>
<p>Each side of the court is divided into two service areas: left and right. The ball must land in one of these areas after a serve.</p>
<h3>Center Line</h3>
<p>The center line divides the service areas into two equal halves.</p>
<h3>Kitchen</h3>
<p>Each side of the net has a 7-foot area called the non-volley zone (aka the “kitchen”) where players aren’t allowed to hit the ball out of the air.</p>
<h2>THE EIGHT GOLDEN RULES OF PICKLEBALL</h2>
<p>Like any sport, pickleball is governed by a specific set of rules to keep the game fair. As a new player, these are the eight fundamental rules you need to know:</p>
<h3>Rule #1: Serves are always delivered underhand</h3>
<p>“You can save the overhead smashes for the tennis court—in pickleball, all serves must be made with an underhand stroke,” said Jaume.</p>
<h3>Rule #2: The correct score must be called before serving</h3>
<p>Before every serve in doubles, you’ll announce three numbers: your team’s score, your opponent’s score, and your server number (more on that later).</p>
<h3>Rule #3: The serve must land beyond the kitchen</h3>
<p>Remember the kitchen area we mentioned above? Your serve needs to clear it and land in your opponent’s service area to be considered in bounds.</p>
<h3>Rule #4: After the serve, the ball must bounce once on each side</h3>
<p>It’s called the 2-Bounce Rule, and here’s how it works:</p>
<ul>
<li>
  When the ball is served, the receiving team must allow the ball to bounce once before hitting it.
</li>
<li>
  When the ball is returned to the serving team, they also must allow the ball to bounce once before hitting it.
</li>
</ul>
<p>After those two bounces, anything goes—you can hit the ball off the ground or volley it out of the air.</p>
<h3>Rule #5: A rally ends when a fault is committed</h3>
<p>During a rally, play continues until someone commits a fault. That’s any error that stops play, like serving to the wrong area or hitting the ball out of bounds. Once a fault is committed, play stops and the serve goes to the other team.</p>
<h3>Rule #6: No volleys in the kitchen</h3>
<p>The kitchen is called the non-volley zone for a reason—because if you hit the ball in this area before it bounces, that’s a fault. If you want to volley the ball from the air, both feet must be completely outside the kitchen—and you can’t let your momentum carry you into the kitchen after you hit the ball.</p>
<h3>Rule #7: Each team makes their own line calls</h3>
<p>In recreational pickleball, the player or team on the side of the court where the ball lands calls it in or out—and when in doubt, it’s in.</p>
<h3>Rule #8: Games are played to 11 points and require a win by at least two points</h3>
<p>The goal of pickleball is simple: rack up more points than your opponent. Most games are played to 11, and you’ve got to win by two. “That means that if the game is tight at the end—say 10-10—you just keep playing until someone pulls ahead by two points,” explained Jaume.</p>
<p>It may feel like a lot of rules to remember, but any player will tell you that as soon as you get a few games under your belt, it will all start to make sense.</p>
<p>Ready to put it all into action? Every game begins with a serve, so let’s start there.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1785262445/edi_fw26_howtoplaypickleball_body_2_02cd1641e2.gif" class="image image-center">
<h2><br>HOW TO SERVE A PICKLEBALL</h2>
<p>Those big overhead serves you see in tennis? Not a thing in pickleball. Instead, serves are all about getting the ball into play and setting yourself up for the point ahead. Here’s how to do it:</p>
<ul>
<li>
  Begin by standing behind the baseline, facing diagonally toward your opponent’s service box.
</li>
<li>
  Hold the paddle with a relaxed grip, then call the score.
</li>
<li>
  There’s no need for a big wind-up—instead, serve with a smooth, underhand motion, with the paddle making contact with the ball below the waist.
</li>
<li>
  Some people like to let the ball bounce first before they hit it, which can be easier for beginners. That’s called a drop serve.
</li>
<li>
  Other people prefer to hit the ball before it bounces, which is called a volley serve. Go with whatever works for you—just make sure the serve clears the kitchen and lands in the service box diagonally across from you.
</li>
</ul>
<img src="https://brand.assets.adidas.com/image/upload/v1785262486/edi_fw26_howtoplaypickleball_body_3_21ffcd8759.gif" class="image image-center">
<h2><br>RALLYING</h2>
<p>If the serve is good, the real fun begins: rally time.</p>
<p>A rally is the back-and-forth that happens after the serve—with both teams hitting the ball back and forth until someone makes a mistake. In doubles, knowing where to stand and when to switch sides with your partner keeps the game moving, so let’s break it down.</p>
<h3>Player Positioning</h3>
<p>Simply put, the player who’s on the right side of the court when your team gets the serve is Server 1, and the player on the left is Server 2.</p>
<p>Server 1 starts things off—and as long as they keep scoring, they'll continue to serve, switching sides with their partner after each point.</p>
<p>Once your team loses a rally, the serve passes to Server 2. At that point, it doesn’t matter which side they’re on—Server 2 serves next. When the second rally is lost, the serve goes to the other team.</p>
<p>When your team earns the serve back later in the game, the server number resets based on who’s standing on the right side at the start of that possession. That player becomes Server 1, and the pattern starts again.</p>
<h2>KEEPING SCORE</h2>
<p>Before every serve in doubles, you’ll announce the score in this order: your team’s score, your opponent’s score, and your server number.</p>
<p>Let’s say that your team has 8 points, your opponent has 6 points, and you’re Server 1.</p>
<p>Before you send over a killer serve, you’ll announce “8-6-1!” and then put the ball into play.</p>
<p>By the way, if you’re playing singles, you can leave out the server number—just call your score first and your opponent’s score second.</p>
<h2>SHOTS</h2>
<p>The right shot can change the pace of the game—and the outcome of a match. Here are a few go-to pickleball shots every player should know, plus how and when to play them.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1785262514/edi_fw26_howtoplaypickleball_body_4_deaa5581ea.gif" class="image image-center">
<h3>The Dink</h3>
<p>First up, the dink. This strategic shot is played closer to the net and designed to move your opponent around the court. For the dink, use minimal backswing and gently hit the ball just over the net and into the kitchen.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1785262545/edi_fw26_howtoplaypickleball_body_5_8eab8bd906.gif" class="image image-center">
<h3>The Drive</h3>
<p>The drive is a fast, hard shot aimed just over the net. “It’s difficult to return, which allows you to take control of the game,” said Jaume. For this shot, step into the ball and swing forward with a smooth, controlled motion.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1785262581/edi_fw26_howtoplaypickleball_body_6_f004edfe51.gif" class="image image-center">
<h3>The Lob</h3>
<p>The lob is a strategic shot that’s directed over your opponents’ head. It’s super useful if your opponent is close to the net, because it sends them into scramble mode. “For this shot, tilt the paddle slightly upwards and send the ball deep towards the back of the court,” advised Jaume.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1785262620/edi_fw26_howtoplaypickleball_body_7_de69656568.gif" class="image image-center">
<h3>The Overhead</h3>
<p>The overhead shot, aka the ‘Pickleball Smash’ is one of the most powerful shots in the game. To play it, hit the ball when it’s above your head with a sharp snap of your wrist. “This can be a game-changing shot, especially when it’s hit near the net,” said Jaume.</p>
<h2>PICKLEBALL DOS AND DON’TS</h2>
<p>According to Jaume, how you play the game matters just as much as the points you win. “If you’re playing hard and respecting the people across the net, you’re doing it right,” he said. Here are a few tips to help you practice good pickleball etiquette both on and off the court.</p>
<h3>DON’T: Cross an active court to retrieve your ball</h3>
<p>If your ball lands in another team’s court during play, yell “Ball on!” then wait for a break in the action before you chase it down. “It’s safer for everyone, and prevents you from interrupting someone else’s epic rally,” explained Jaume.</p>
<h3>DO: Add your paddle to the queue</h3>
<p>At many busy public courts, paddles are stacked to show who’s next to play. Add yours to the pile and wait your turn to keep things fair.</p>
<h3>DON’T: Over-celebrate</h3>
<p>A fist-pump is totally fine—but running a victory lap around the court is probably overdoing it.</p>
<h3>DO: Keep the vibe positive</h3>
<p>Pickleball is a game of community, and no matter how competitive things get on the court, remember that the real win is having fun.</p>
<h2>The more you play, the faster you’ll progress</h2>
<p>When it comes to learning pickleball, one of the biggest lessons is simple: progress comes from playing. Get out there as often as you can, and be patient with yourself. Even pickleball legends like Jaume started somewhere—and your game only gets better from here.</p>
<p>When you’re not on the court, you can continue to level up your game with flexibility exercises and mobility training. Shoulder pain is one of the most common injuries in pickleball, so taking the time to develop your shoulder mobility is a great way to keep you playing injury free.</p>


SHOP WOMEN TENNIS_/women-tennis

SHOP WOMEN TENNIS

SHOP MEN TENNIS_/men-tennis

SHOP MEN TENNIS

adidas Pickleball Gear

WHAT IS PICKLEBALL Sometimes the best ideas come from making do with what you have. Back in 1965, Joel Pritchard and his pals wanted to play badminton with their kids, but no one could find the rackets. So they lowered the net, grabbed some ping-pong paddles, swapped in a plastic ball—and with that, pickleball was born. The game obviously caught on—because today, this mash-up of tennis, badminton and ping-pong is officially the fastest-growing sport in the nation. If you’re ready to see what all the hype is about, we’ve got you covered. In this how-to-guide for beginners, we’re explaining the basic pickleball rules for serving, scoring and rallying with some help from adidas pro pickleball athlete Jaume Martinez Vich. Jaume started out as a professional tennis player and made the switch to pro pickleball in 2023. Like so many pickleball players, the sport clicked for him right away. “I love how inclusive it is,” he said. "Pickleball is a really social game, with a very vibrant, supportive community.” Ready to jump in? It all starts with the right pickleball gear. WHAT YOU NEED TO PLAY PICKLEBALL Pickleball Paddles Unlike tennis rackets, pickleball paddles are solid and come in different materials, weights, and grip sizes. Beginners typically start with lightweight paddles for better control, while more advanced players tend to use heavier paddles for extra power. Pickleball Balls Designed specifically for pickleball gameplay, these specialized balls feature small holes that affect their speed, bounce, and flight path. Indoor balls are lighter and have larger holes; outdoor balls are heavier to stand up to wind resistance. Footwear Pickleball involves a lot of side-to-side movement, so be sure to wear footwear like adidas Pickleball Shoes or adidas Tennis Shoes that offer plenty of stability and support to prevent rolled ankles. Apparel What works on the tennis court works in pickleball, too. Look for lightweight, moisture-wicking pieces like the Climacool tanks and shorts. KNOW YOUR COURT One of the first things you’ll notice about a pickleball court is that it’s smaller than a tennis court—which means less running, quicker rallies, and a focus on finesse over power. Within the court, you’ll want to get familiar with these key zones: Baseline The baseline is the line at the back of the court, parallel to the net. This is the line you stand behind when serving. Sidelines The sidelines run along the length of the court, marking the side boundaries. If a ball lands outside these lines, it’s out of bounds. Service Areas Each side of the court is divided into two service areas: left and right. The ball must land in one of these areas after a serve. Center Line The center line divides the service areas into two equal halves. Kitchen Each side of the net has a 7-foot area called the non-volley zone (aka the “kitchen”) where players aren’t allowed to hit the ball out of the air. THE EIGHT GOLDEN RULES OF PICKLEBALL Like any sport, pickleball is governed by a specific set of rules to keep the game fair. As a new player, these are the eight fundamental rules you need to know: Rule #1: Serves are always delivered underhand “You can save the overhead smashes for the tennis court—in pickleball, all serves must be made with an underhand stroke,” said Jaume. Rule #2: The correct score must be called before serving Before every serve in doubles, you’ll announce three numbers: your team’s score, your opponent’s score, and your server number (more on that later). Rule #3: The serve must land beyond the kitchen Remember the kitchen area we mentioned above? Your serve needs to clear it and land in your opponent’s service area to be considered in bounds. Rule #4: After the serve, the ball must bounce once on each side It’s called the 2-Bounce Rule, and here’s how it works: When the ball is served, the receiving team must allow the ball to bounce once before hitting it. When the ball is returned to the serving team, they also must allow the ball to bounce once before hitting it. After those two bounces, anything goes—you can hit the ball off the ground or volley it out of the air. Rule #5: A rally ends when a fault is committed During a rally, play continues until someone commits a fault. That’s any error that stops play, like serving to the wrong area or hitting the ball out of bounds. Once a fault is committed, play stops and the serve goes to the other team. Rule #6: No volleys in the kitchen The kitchen is called the non-volley zone for a reason—because if you hit the ball in this area before it bounces, that’s a fault. If you want to volley the ball from the air, both feet must be completely outside the kitchen—and you can’t let your momentum carry you into the kitchen after you hit the ball. Rule #7: Each team makes their own line calls In recreational pickleball, the player or team on the side of the court where the ball lands calls it in or out—and when in doubt, it’s in. Rule #8: Games are played to 11 points and require a win by at least two points The goal of pickleball is simple: rack up more points than your opponent. Most games are played to 11, and you’ve got to win by two. “That means that if the game is tight at the end—say 10-10—you just keep playing until someone pulls ahead by two points,” explained Jaume. It may feel like a lot of rules to remember, but any player will tell you that as soon as you get a few games under your belt, it will all start to make sense. Ready to put it all into action? Every game begins with a serve, so let’s start there. HOW TO SERVE A PICKLEBALL Those big overhead serves you see in tennis? Not a thing in pickleball. Instead, serves are all about getting the ball into play and setting yourself up for the point ahead. Here’s how to do it: Begin by standing behind the baseline, facing diagonally toward your opponent’s service box. Hold the paddle with a relaxed grip, then call the score. There’s no need for a big wind-up—instead, serve with a smooth, underhand motion, with the paddle making contact with the ball below the waist. Some people like to let the ball bounce first before they hit it, which can be easier for beginners. That’s called a drop serve. Other people prefer to hit the ball before it bounces, which is called a volley serve. Go with whatever works for you—just make sure the serve clears the kitchen and lands in the service box diagonally across from you. RALLYING If the serve is good, the real fun begins: rally time. A rally is the back-and-forth that happens after the serve—with both teams hitting the ball back and forth until someone makes a mistake. In doubles, knowing where to stand and when to switch sides with your partner keeps the game moving, so let’s break it down. Player Positioning Simply put, the player who’s on the right side of the court when your team gets the serve is Server 1, and the player on the left is Server 2. Server 1 starts things off—and as long as they keep scoring, they'll continue to serve, switching sides with their partner after each point. Once your team loses a rally, the serve passes to Server 2. At that point, it doesn’t matter which side they’re on—Server 2 serves next. When the second rally is lost, the serve goes to the other team. When your team earns the serve back later in the game, the server number resets based on who’s standing on the right side at the start of that possession. That player becomes Server 1, and the pattern starts again. KEEPING SCORE Before every serve in doubles, you’ll announce the score in this order: your team’s score, your opponent’s score, and your server number. Let’s say that your team has 8 points, your opponent has 6 points, and you’re Server 1. Before you send over a killer serve, you’ll announce “8-6-1!” and then put the ball into play. By the way, if you’re playing singles, you can leave out the server number—just call your score first and your opponent’s score second. SHOTS The right shot can change the pace of the game—and the outcome of a match. Here are a few go-to pickleball shots every player should know, plus how and when to play them. The Dink First up, the dink. This strategic shot is played closer to the net and designed to move your opponent around the court. For the dink, use minimal backswing and gently hit the ball just over the net and into the kitchen. The Drive The drive is a fast, hard shot aimed just over the net. “It’s difficult to return, which allows you to take control of the game,” said Jaume. For this shot, step into the ball and swing forward with a smooth, controlled motion. The Lob The lob is a strategic shot that’s directed over your opponents’ head. It’s super useful if your opponent is close to the net, because it sends them into scramble mode. “For this shot, tilt the paddle slightly upwards and send the ball deep towards the back of the court,” advised Jaume. The Overhead The overhead shot, aka the ‘Pickleball Smash’ is one of the most powerful shots in the game. To play it, hit the ball when it’s above your head with a sharp snap of your wrist. “This can be a game-changing shot, especially when it’s hit near the net,” said Jaume. PICKLEBALL DOS AND DON’TS According to Jaume, how you play the game matters just as much as the points you win. “If you’re playing hard and respecting the people across the net, you’re doing it right,” he said. Here are a few tips to help you practice good pickleball etiquette both on and off the court. DON’T: Cross an active court to retrieve your ball If your ball lands in another team’s court during play, yell “Ball on!” then wait for a break in the action before you chase it down. “It’s safer for everyone, and prevents you from interrupting someone else’s epic rally,” explained Jaume. DO: Add your paddle to the queue At many busy public courts, paddles are stacked to show who’s next to play. Add yours to the pile and wait your turn to keep things fair. DON’T: Over-celebrate A fist-pump is totally fine—but running a victory lap around the court is probably overdoing it. DO: Keep the vibe positive Pickleball is a game of community, and no matter how competitive things get on the court, remember that the real win is having fun. The more you play, the faster you’ll progress When it comes to learning pickleball, one of the biggest lessons is simple: progress comes from playing. Get out there as often as you can, and be patient with yourself. Even pickleball legends like Jaume started somewhere—and your game only gets better from here. When you’re not on the court, you can continue to level up your game with flexibility exercises and mobility training. Shoulder pain is one of the most common injuries in pickleball, so taking the time to develop your shoulder mobility is a great way to keep you playing injury free.

A sequence of a young man playing tennis on a blue court is shown in the foreground, with a blurred tennis net in the background.

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edi-fw26-howtoplaypickleball-bnr-m

edi-fw26-howtoplaypickleball-bnr

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How to Play Pickleball: Everything a Beginner Needs to Know 

Ever wanted to play pickleball? In this how-to-guide, we’re breaking down the basics of the game with adidas pro pickleball athlete Jaume Martinez Vich.

<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.nz/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.nz/">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.co.nz/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.co.nz/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.nz/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>


MEN’S GYM AND TRAINING WEAR_/men-gym_training-clothing

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.

push-up-workouts-to-train-full-body-strength-masthead-d_221-830766

push-up-workouts-to-train-full-body-strength-masthead-c_221-830768

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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>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>
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<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

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

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