Wondering how to choose the right running shoes? Team up with adidas and use our running shoe finder to choose your ideal running shoe.
<h2>HOW TO PICK A RUNNING SHOE</h2>
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.
<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> THREE FACTORS TO CONSIDER WHEN BUYING RUNNING SHOES</h2>
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.
<h3>1. WHERE DO YOU USUALLY RUN? &nbsp;</h3>
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;
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 <a class="gl-link" href="https://www.adidas.com/us/blog/544321-trail-running-shoes-vs-running-shoes-whats-the-difference">trail running shoes vs running shoes</a> that goes into more detail on how to find the right running shoes for you.
<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">
 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.&nbsp;
<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">
 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.
<h3>2. WHAT LEVEL OF CUSHIONING DO YOU LIKE?</h3>
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.
<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">
 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 <a class="gl-link" href="https://www.adidas.co.nz/blog/389211-the-only-ultraboost-sizing-guide-youll-ever-need">Ultraboost sizing guide</a>.
<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">
 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.
<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">
 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.
<h3>3. DO YOU NEED SPECIFIC GAIT SUPPORT?</h3>
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.
<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">
 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.&nbsp;
<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">
 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.
<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">
 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.&nbsp;
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;
<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> Frequently Asked Questions About Running Shoes</h2>
<h3>How should running shoes fit?</h3>
Once you narrow down how you’d like the shoe to perform, the next step is finding the right fit. Even the most technologically advanced running shoe won’t feel good if it doesn’t fit your feet correctly. Refer to our guide on <a class="gl-link" href="https://www.adidas.com/us/blog/968383-how-to-measure-shoe-size">how to measure shoe sizes</a> to start with, but also consider how various shoe constructions can feel different. For example, your shoe size might feel slightly smaller in a sock-like upper versus a mesh knit upper.
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">how to lace running shoes</a> with six different methods you can try out.
<h3>What type of running shoes do I need?</h3>
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; 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.
<h3>How many miles should running shoes last?</h3>
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">how to break in shoes for maximum comfort</a>. &nbsp;
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 <a class="gl-link" href="https://www.adidas.co.nz/blog/342727-how-to-clean-running-shoes">how to clean running shoes</a> to keep them fresh mile after mile.

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.

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.&nbsp;
&nbsp;
<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">
 
&nbsp;
<h2>How To Wash Running Shoes</h2>
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
&nbsp;
Follow the sections below for a detailed breakdown.
&nbsp;
<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">
 
&nbsp;
<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>
&nbsp;
<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">
 
&nbsp;
<h3>Step 1: Brush Off The Dirt</h3>
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;
&nbsp;
<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">
 
&nbsp;
<h3>Step 2: Mix Up The Scrub</h3>
In the bowl, combine ½ cup warm water, ½ cup hydrogen peroxide, ½ cup washing soda, and 2 tablespoons laundry detergent. Stir to combine.
&nbsp;
<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">
 
&nbsp;
<h3>Step 3: Scrub The Outsole and Midsole</h3>
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.
&nbsp;
<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">
 
&nbsp;
<h3>Step 4: Scrub The Upper And The Laces</h3>
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.
&nbsp;
Lay the laces flat on the table and scrub along each side with the soft bristle brush.
&nbsp;
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.
&nbsp;
<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">
 
&nbsp;
<h3>Step 5: Soak</h3>
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.
&nbsp;
<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">
 
&nbsp;
<h3>Step 6: Air Dry</h3>
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.
&nbsp;
<h2>Can I Put My Running Shoes In The Washing Machine?</h2>
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.
&nbsp;
<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">
 
&nbsp;
<h2>How Do You Wash Your Running Shoes Without Ruining Them?</h2>
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.
&nbsp;
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.

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.

how-to-clean-running-shoes-masthead-d_221-1037369

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

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how-to-clean-running-shoes-masthead-m_221-1037372

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.

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

SHOP WOMEN’S RUNNING_/women-running

SHOP WOMEN’S RUNNING

How To Breathe While Running - PC - women running

SHOP MEN'S RUNNING_/men-running

SHOP MEN'S RUNNING

How To Breathe While Running - PC - men running

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

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

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

There is no better gateway to competitive running than the 5K race; at 3.1 miles, it’s easily the most accessible racing distance — and it can light the spark that inspires runners to go even further. It’s also a longtime favorite of runners worldwide; training for a 5K takes less time and is less physically demanding than the 10K, half marathon, or full marathon.
Training for longer distances includes obstacles that can make commitment a challenge; ramping up for half or full marathons means being mindful of your fitness level and any strength training you’re doing, as well as your rest days — not to mention the time commitment that both races demand, which can amount to several hours of running each week.
That’s where the training schedule for a 5K comes in: it’s the perfect choice for advanced and beginner runners alike, serving as a building block for people who are just starting out or those looking to build on their running regimen amidst a busy schedule.
We circled back with <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">Exos</a> trainer and running expert Alexandra Swatloski, who we also spoke to for our guide on Training for a 10K, for some insights on how to prepare for a 5K: “It’s a good starting distance for those who want to eventually run farther. It’s also attainable. No matter what physical activity you choose to participate in, if your initial goal is not realistic, it is going to deter your confidence and overall view of your capabilities,” Swatloski says. “A 5K is an achievement, but also a strong jump-off point for future goals and longer distances.”
Our outline for how to train for a 5K will set you up for success, exploring different skill levels and terrains, as well as more tips to help you prepare for race day.&nbsp;
<h2>5K TRAINING PROGRAMS</h2>
Before we dive into training plans and how to prepare for a 5K, it’s worth going over some fundamentals — specifically, the benefits of running, how to choose your running shoes, and other gear you should consider.
Our<a href="https://www.adidas.co.nz/blog/508760-a-beginners-guide-to-running"> </a><a class="gl-link" href="https://www.adidas.co.nz/blog/508760-a-beginners-guide-to-running">beginner’s guide to running</a> lays out all the important steps to consider before lacing up for the first time. What’s more, we also have a detailed piece on how to choose running shoes that are right for you (Swatloski recommends the Boston 12 for training runs and mid-distance races), as well as a list of essentials for every runner, including apparel and other important accessories.
Once you feel ready to start training for a 5K and logging some miles, try out one of our 5K training plans below — ranging from beginners to experts.
<h2>5K TRAINING PLANS FOR BEGINNERS</h2>
As a preamble to our 5K training plan for beginner runners, we suggest starting out with the running/walking approach if you’re taking on a 5K race for the very first time; it can build endurance and make the entire process less intimidating, as it splits the distance up into manageable intervals.
All it involves is running for one minute and then walking for one minute, then two minutes each, three minutes each, and so on. You can also change up the ratio like this:
<ul>
<li>
 1-minute run, 5-minute walk
</li>
<li>
 2-minute run, 4-minute walk
</li>
<li>
 3-minute run, 3-minute walk
</li>
<li>
 4-minute run, 2-minute walk
</li>
<li>
 5-minute run, 1-minute walk &nbsp;
</li>
</ul>
<h3>COUCH TO 5K</h3>
Once you feel like you’re in the swing of things, try out our Couch to 5K plan; it’s ideal for beginners who want a training schedule for a 5K that allows them plenty of time to prepare.
We’ve structured this to be done over five weeks, and you can lengthen your runs or increase their intensity as you go on.
<img src="https://brand.assets.adidas.com/image/upload/v1749569904/edi_fw25_trainfor5k_1_blog_image_8a859d9374.jpg" width="1300" height="1699" class="image image-center">
<h3>TRAIN FOR A 5K IN TWO WEEKS</h3>
If you’ve already been exercising and training for a few months, this routine can prep you for a 5K in about two weeks.
<img src="https://brand.assets.adidas.com/image/upload/v1749569954/edi_fw25_trainfor5k_2_blog_image_04896d26cd.jpg" width="1300" height="1700" class="image image-center">
<h3>TRAIN FOR A 5K IN SIX+ WEEKS</h3>
Beginner runners can try out this regimen to allow for extra prep time. Like the Couch to 5K plan, you can increase the intensity and distance of your runs as you get closer to race day.
<img src="https://brand.assets.adidas.com/image/upload/v1749570004/edi_fw25_trainfor5k_3_blog_image_d609d22ce9.jpg" width="1300" height="1700" class="image image-center">
<h3>INTERMEDIATES’ 5K TRAINING PLAN</h3>
For those who already run about fifteen miles a week, this four-week plan incorporates a tempo run in addition to distances over the 5K race. You can also add short runs up and down a hill to the tempo run for added prep, maxing out at three repeats.
<img src="https://brand.assets.adidas.com/image/upload/v1749570045/edi_fw25_trainfor5k_4_blog_image_ebf07273c0.jpg" width="1300" height="1700" class="image image-center">
<h3>EXPERTS’ 5K TRAINING PLAN</h3>
Similar to the Intermediate plan, we have a training schedule for a 5K for seasoned runners — intended for those who run around twenty miles per week. It also includes longer distances, a tempo run, and hill runs, maxing out at four repeats. Try it out over four weeks. &nbsp;
<img src="https://brand.assets.adidas.com/image/upload/v1749570095/edi_fw25_trainfor5k_5_blog_image_e6da211da4.jpg" width="1300" height="1700" class="image image-center">
<h2> WHERE TO RUN</h2>
Indoor and outdoor running both offer unique advantages to every runner, and they’re equally worth exploring while getting your bearings and training for a 5K for the first time. Here’s a quick overview of each.
<h3>INDOORS</h3>
Running indoors can mean either on an indoor track in a gym or, more commonly, on a treadmill. Both are suitable options when considering how to train for a 5K and can help prepare you for more challenging terrains outdoors.
<h3>PROS&nbsp;</h3>
1. Convenience, control, and customization: Treadmills allow you to adjust every aspect of your run, from the incline to the pace, and can provide specific data about your workout results — all without ever leaving your own home or gym.&nbsp;
2. Shelter from weather conditions: Enjoy your run from the safety of being indoors during inclement weather, such as rain or snow, or during potentially extreme heat in the summertime.&nbsp;
3. Injury prevention: The softer surfaces of an indoor track or treadmill can help absorb the impact on your joints, putting less stress on your knees and feet.&nbsp;
4. No traffic: Unlike running outdoors, where you must wait for cars to stop once you reach an intersection, you can run continuously on either a track or treadmill. In the end, this can shave several minutes off your running times and will feel more like an actual 5K race, where traffic is usually stopped for runners.
<h3>CONS</h3>
1. Monotony: Perhaps the biggest drawback to running indoors is the repetition of staying on the same treadmill or track for an extended period of time, which can start to feel tedious and unexciting.&nbsp;
2. Less intensive: By design, the controlled environment of running indoors does not exactly mimic the terrains of running outdoors, like streets and trails, and will not engage as many muscles.
<img src="https://brand.assets.adidas.com/image/upload/v1749570139/edi_fw25_trainfor5k_6_blog_image_5f8d7c4e12.jpg" width="1301" height="901" class="image image-center">
<h3>OUTDOORS</h3>
Once you’ve gotten used to running indoors, it’s worth lacing up and trying out a route through your neighborhood or a nearby trail; the excitement and engagement of running outdoors entices many seasoned runners, and it serves as a critical part of any 5K training plan for beginners — while also posing some risks that should be mentioned.
<h3>PROS</h3>
1. Accuracy: 5K races are generally held outdoors, so finding a safe route in your city or a nearby trail will better prepare you in training for a 5K and the conditions you will face on race day.&nbsp;
2. Better workout: By incorporating hills and more varied terrains, you can burn more calories and engage a wider range of muscles.&nbsp;
3. Change of scenery: Whether it’s through the city or a trail in the woods, running outdoors into new territories can be mentally refreshing and invigorating.
<h3>CONS</h3>
1. Risk of injury: Uneven sidewalks in the city, rocks in your trail path, and slippery surfaces like mud all pose dangers that could result in tripping, rolling your ankle — or worse — while you’re going at full speed. Running on concrete may also be hard on your joints.&nbsp;
2. Weather: Running outdoors means you are at the mercy of weather conditions, including wind, rain, humidity, and heat.&nbsp;
3. Traffic stops: If you’re training in a city, you may frequently have to stop at busy intersections — which can break up your rhythm and add more time to your run.
<img src="https://brand.assets.adidas.com/image/upload/v1749570179/edi_fw25_trainfor5k_7_blog_image_aa75ced00a.jpg" width="1301" height="901" class="image image-center">
<h2> MORE TIPS FOR RUNNING A 5K: MINDSET AND MORE</h2>
<h3>5 MISTAKES TO AVOID</h3>
From forgetting to hydrate to lack of sleep, we’ve compiled five of the most critical mistakes runners can make in our piece on <a href="https://www.adidas.co.nz/blog/530744-what-to-avoid-after-running-dont-make-these-5-mistakes">What to Avoid After Running</a>; they’re some of the steps that get frequently overlooked and can be detrimental to your improvement as a runner.
In particular, it’s also important to remember to stretch after your runs. Swatloski recommends “anything that targets the hips, such as a seated shin box hip rotation, the half kneeling hip flexor stretch and Hip CARS – wall ankle mobility, World’s Greatest Stretch, thread the needle-glute/hamstring specific stretches and mobility such as the inverted hamstring stretch and knee hug.”
“After a series of static stretches,” she continues, “move into dynamic stretches like butt kicks, high knees, leg swings, skipping and arm circles.”
Many runners also neglect to hydrate enough: “Staying hydrated before and after all your runs will greatly affect your performance,” Swatloski says. “Generally, on runs lasting 60 or more minutes you should drink 4-6 ounces of water every 15-20 minutes. Make sure to factor in weather conditions when planning your water intake. &nbsp;
“If you are running on a warmer day, you will need more water and electrolytes due to an increased loss of fluids through sweat.”
<img src="https://brand.assets.adidas.com/image/upload/v1749570216/edi_fw25_trainfor5k_8_blog_image_613502381c.jpg" width="1301" height="901" class="image image-center">
<h3>5 RUNS THAT CAN IMPROVE YOUR PERFORMANCE</h3>
If you really want to lock in and elevate your running game, read up on <a class="gl-link" href="https://www.adidas.co.nz/blog/534090-how-to-improve-your-running-performance-5-effective-tips">How to Improve Your Running Performance</a>; we detail five different types of runs that can greatly improve your pacing, endurance, and speed over time, including tempo runs, crescendo runs, and trail runs.
<h3>CROSS TRAINING CAN HELP</h3>
Many elite runners are serious about cross training to help elevate their performance — and if you’re just learning how to train for a 5K, you can certainly benefit from it even by simply trying it out.
“A full body regimen that focuses on one-leg strength, glute strength and posterior chain connection - lateral, rotational, anti-rotational movement and stability - mobility, core strength, muscular endurance and plyometrics will make you a strong runner and help to prevent injuries. It also helps you to become more in tune with your body,” Swatloski adds.
Read our guide on Cross Training Workouts for Runners for an overview of some essential exercises.
<h3>MIND YOUR MECHANICS</h3>
Making small adjustments to your posture and stride can also help you run more efficiently and reduce the risk of injuries. Check out our <a class="gl-link" href="https://www.adidas.co.nz/blog/343679-7-keys-to-proper-running-mechanics">7 Keys to Proper Running Mechanics</a> for a look at some simple corrections that you could greatly benefit from over time.
<h3>DON’T COMPARE YOURSELF TO OTHERS</h3>
For some parting advice on getting ready to complete a 5K, Swatloski emphasizes the importance of not worrying about how you compare to other runners: “Give yourself grace and understand that everyone starts somewhere. Do your best not to compare your time and fitness to others. Focus on positive self-talk and mindset throughout your training and never lose sight of your goals.
“If running by yourself feels daunting,” she says, “find others to run with if your community allows for it or reach out for resources. Don’t let the bad days discourage you, learn from them, and always listen to your body!”

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

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

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

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

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

Two individuals, a man and a woman, are jogging together on a dirt path surrounded by lush greenery and vegetation.

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A Beginner's Guide to Running

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

<h2>Walking vs. Running</h2>
It’s the new year and those resolutions are kicking in. Maybe you have a goal of a new fitness routine and are wondering whether walking vs. running is more your speed. While fitness fads come and go, both walking and running have been staples of cardio workouts for decades. Overall, they offer similar benefits, but there are a few key differences that might make you choose one over the other. We spoke with Brianna Meyrick, a performance coach at EXOS within the adidas HQ gym in Portland, Oregon, about the differences between walking vs. running, jogging vs. running, and which might be better for you.
<img src="https://brand.assets.adidas.com/image/upload/v1737498331/edi_ss25_runningvswalking_bodyimage_01_939863e529.jpg" class="image image-center">
<h2>The Benefits of Walking and Running &nbsp;</h2>
Whichever form of cardio you choose, understand that they all benefit your body. “Any movement is better than no movement at all. Walking increases blood flow, leading to less stiffness and makes it easier to do general tasks. Walking is so easy, yet it's really looked over,” said Meyrick. &nbsp;
Both walking and running can help you maintain a healthy weight, lose body fat, improve cardiovascular and muscular strength, improve energy and sleep, improve balance, and reduce stress. Apart from these major benefits, here are a few differences between walking and running.
<h3>The benefits of walking:</h3>
<ul>
<li>
 Easy to get started
</li>
<li>
 Easy to fit into your day at any time
</li>
<li>
 Low impact and accessible to a wider audience
</li>
</ul>
<h3>The benefits of running:</h3>
<ul>
<li>
 Increased cardiovascular intensity compared to walking
</li>
<li>
 Increased calorie burn compared to walking
</li>
<li>
 Improved strength and endurance
</li>
</ul>
The benefits of jogging are mostly the same as walking and running, it just lands nicely in the middle on the scale of intensity and is a nice way to introduce running into your routine. With walking, jogging, and running, you can adjust the time, distance, or intensity to increase or decrease the amount of effort. This could look like walking for 45 minutes instead of 20, setting a goal to walk two miles, or hopping on a treadmill and increasing the elevation to get your heart rate up. The same principle applies to jogging and running.
<img src="https://brand.assets.adidas.com/image/upload/v1737498381/edi_ss25_runningvswalking_bodyimage_02_d28216223e.jpg" class="image image-center">
<h2>Running vs. Walking for Weight Loss — What's the Best Type of Exercise?</h2>
With fitness, the secret sauce isn’t any one type of workout — it's consistency. The best path to weight loss is to pick a form of exercise that you will stick to. As mentioned above, walking is the easiest way for people to get active and start seeing the benefits of exercise. However, if you are already an active person looking to add more intense cardio, then you might find more enjoyment in running. &nbsp;
“It depends on everyone's goals. What is the ‘why’ behind what you're doing?” said Meyrick. “Pick what you enjoy and what you’ll continue to do. If you get off the couch and go right to running and hate it, you'll stop doing it. Instead, go for a walk. Slowly make your walks longer. Start integrating jogging in your walks and then work your way up to running and maybe find a new love for running.”
<h2>Tips for Getting Moving</h2>
<ul>
<li>
 Meet up with a friend and catch up while going for a walk.
</li>
<li>
 Watch a show or listen to a podcast while walking on a treadmill and the time will pass before you know it.
</li>
<li>
 Find ways to walk more throughout your day. “Work toward getting at least 10,000 steps in a day. Park farther away, take the stairs, or take a 10-to-15-minute walk break at work,” said Meyrick.
</li>
<li>
 Get new<a target="_blank" class="gl-link" href="https://www.adidas.co.nz/running-shoes"> running shoes</a> for added comfort, support and motivation.
</li>
<li>
 Refresh your workout gear with new walking and <a target="_blank" class="gl-link" href="https://www.adidas.co.nz/running-clothing">running apparel</a>.
</li>
<li>
 Build your cardiovascular endurance and strength with <a target="_blank" href="https://www.adidas.co.nz/blog/692061-interval-running-for-beginners-where-to-start">interval running</a>, varying between walking, jogging and running.
</li>
</ul>
<img src="https://brand.assets.adidas.com/image/upload/v1737498424/edi_ss25_runningvswalking_bodyimage_03_f790b222c2.jpg" class="image image-center">
<h2>Every Step Matters</h2>
All in all, choosing between running vs. walking for weight loss isn’t the question, because both are great options and can be done by all. If you have an injury or joint pain, then you might prefer walking because it’s low impact. The important thing is that you stick with whatever you enjoy to move your body through your entire life. “Your body's just like a machine and exercise is the oil,” said Meyrick. “The whole thing about fitness is finding things that you like to do, because any movement is better than no movement. I think a lot of people either want to go zero or 100, and it's really okay to go 10 or 50%. Start small and add on.” The bottom line? Just keep moving and see where it takes you on your fitness journey.&nbsp; 
<img src="https://brand.assets.adidas.com/image/upload/v1777980982/running_blog_qr_code_a_3d916d2d44.png" width="26%" class="image image-center">

Walking vs. Running It’s the new year and those resolutions are kicking in. Maybe you have a goal of a new fitness routine and are wondering whether walking vs. running is more your speed. While fitness fads come and go, both walking and running have been staples of cardio workouts for decades. Overall, they offer similar benefits, but there are a few key differences that might make you choose one over the other. We spoke with Brianna Meyrick, a performance coach at EXOS within the adidas HQ gym in Portland, Oregon, about the differences between walking vs. running, jogging vs. running, and which might be better for you. The Benefits of Walking and Running Whichever form of cardio you choose, understand that they all benefit your body. “Any movement is better than no movement at all. Walking increases blood flow, leading to less stiffness and makes it easier to do general tasks. Walking is so easy, yet it's really looked over,” said Meyrick. Both walking and running can help you maintain a healthy weight, lose body fat, improve cardiovascular and muscular strength, improve energy and sleep, improve balance, and reduce stress. Apart from these major benefits, here are a few differences between walking and running. The benefits of walking: Easy to get started Easy to fit into your day at any time Low impact and accessible to a wider audience The benefits of running: Increased cardiovascular intensity compared to walking Increased calorie burn compared to walking Improved strength and endurance The benefits of jogging are mostly the same as walking and running, it just lands nicely in the middle on the scale of intensity and is a nice way to introduce running into your routine. With walking, jogging, and running, you can adjust the time, distance, or intensity to increase or decrease the amount of effort. This could look like walking for 45 minutes instead of 20, setting a goal to walk two miles, or hopping on a treadmill and increasing the elevation to get your heart rate up. The same principle applies to jogging and running. Running vs. Walking for Weight Loss — What's the Best Type of Exercise? With fitness, the secret sauce isn’t any one type of workout — it's consistency. The best path to weight loss is to pick a form of exercise that you will stick to. As mentioned above, walking is the easiest way for people to get active and start seeing the benefits of exercise. However, if you are already an active person looking to add more intense cardio, then you might find more enjoyment in running. “It depends on everyone's goals. What is the ‘why’ behind what you're doing?” said Meyrick. “Pick what you enjoy and what you’ll continue to do. If you get off the couch and go right to running and hate it, you'll stop doing it. Instead, go for a walk. Slowly make your walks longer. Start integrating jogging in your walks and then work your way up to running and maybe find a new love for running.” Tips for Getting Moving Meet up with a friend and catch up while going for a walk. Watch a show or listen to a podcast while walking on a treadmill and the time will pass before you know it. Find ways to walk more throughout your day. “Work toward getting at least 10,000 steps in a day. Park farther away, take the stairs, or take a 10-to-15-minute walk break at work,” said Meyrick. Get new running shoes for added comfort, support and motivation. Refresh your workout gear with new walking and running apparel. Build your cardiovascular endurance and strength with interval running, varying between walking, jogging and running. Every Step Matters All in all, choosing between running vs. walking for weight loss isn’t the question, because both are great options and can be done by all. If you have an injury or joint pain, then you might prefer walking because it’s low impact. The important thing is that you stick with whatever you enjoy to move your body through your entire life. “Your body's just like a machine and exercise is the oil,” said Meyrick. “The whole thing about fitness is finding things that you like to do, because any movement is better than no movement. I think a lot of people either want to go zero or 100, and it's really okay to go 10 or 50%. Start small and add on.” The bottom line? Just keep moving and see where it takes you on your fitness journey.

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edi-ss5-runningvswalking-bnr-m

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edi-ss5-runningvswalking-blog-thumbnail

Walking vs. Running for Exercise: Which Is Better For You?

Walking vs. running — you know it’s all good for you, but which is best? Learn about the benefits of walking and running and choose based on your fitness goals. 

Right now, all across the world, people everywhere are lacing up their <a href="https://www.adidas.co.nz/running-shoes">running shoes</a>, stretching stiff legs, and shaking themselves loose in preparation to take the first of many steps in their own personal running journey.
As the treadmills are started up and the roads become host to countless stomping, sprinting, and striding runners, the question on everyone’s mind remains: How do I get motivated to run?
No matter where you are in your running journey, motivation for running can sometimes be hard to come by. It takes a lot to even want to lace up and get moving — so kudos to you for the first step. To help you stay out there and continue to better yourself, we went on a journey of our own to research the best running motivation tips just for you.
If you’re looking for motivation for running tips, browse a brief list of them below and keep reading for a more practical explanation of each tip, insights from our in-house running expert Jerome Rhodes, and to see how you can incorporate them into your running endeavor today.
<h2>Our Running Motivation Tips:</h2>
<ol>
<li>
 Add Variety to Your Run
</li>
<li>
 Mix Up Your Routes
</li>
<li>
 Keep A Running Log
</li>
<li>
 Listen to Music/Podcasts While Running
</li>
<li>
 Run With Others
</li>
<li>
 Join Races
</li>
<li>
 Reward Yourself
</li>
<li>
 Run as A Form of Meditation
</li>
</ol>
Although many are familiar with the health benefits of running, the truth is that running in any capacity is no easy feat. That’s why finding and maintaining proper motivation is so key. Pro runners and beginners alike can struggle with how to get motivated to run. Especially in the beginning, it may seem overwhelming to start a running journey . To help you start out on the right foot, resident adidas expert (as well as two-time half marathoner and ex-track &amp; field All American)<a class="gl-link" href="https://www.instagram.com/jerhodes131/"> Jerome Rhodes</a> gave us some helpful tips. Overall, he had this to say about starting out: “Forget about distance and speed at the beginning, keep moving for an amount of time, and learn about your body on the run.”
The first step is always the hardest, and once you get out there your running journey has begun. If you are looking for ways to keep putting one foot in front of the other, here are some deep dives into how to get yourself motivated.
<img src="https://brand.assets.adidas.com/image/upload/v1745210477/Picture1_a7af5bd0e9.jpg" width="451" height="295" class="image image-center">
<h2>1. Add variety to your run</h2>
As good as running is for you, it can get repetitive if you’re not careful. That’s why it’s always a good idea to add variety to your run when you can. The cool thing is this can manifest in countless ways and do wonders for increasing running motivation. Keep your workouts fresh and challenging by mixing in different elements like sprints and elevation changes to build up core muscle groups. You can also work on stamina and longevity by breaking up your run into sections for walking, stretching, or stride workouts. If you would like a guide explaining different ways to shake up your run, check out our article on <a class="gl-link" href="https://www.adidas.co.nz/blog/692061-interval-running-for-beginners-where-to-start">interval running</a>. Also, if you want to read more on how to improve your running, see what the experts have to say when it comes to <a class="gl-link" href="https://www.adidas.co.nz/blog/534090-how-to-improve-your-running-performance-5-effective-tips">improving running performance</a>. All variations will help build your body into a complete whole for your running journey while also challenging you to get better with each step. &nbsp;
<h2>2. Mix up your routes</h2>
A common issue that people have during their running journey is route fatigue. If you run the same route around your neighborhood, just laps around a track, or just repeatedly on a treadmill, that can get boring — and boredom leads to many running journeys and motivation for running to be cut short. If you’re used to running inside, go out and get some fresh air if you can. See your city, town, or community in a new light. Enjoy the weather or challenge yourself to navigate the varied outdoor terrain at your own pace. On the other hand, if you’re primarily running outdoors, maybe try different routes, or even treadmill running. See a new neighborhood or part of the city, or work on your pacing and stamina on a treadmill in a local gym or your home. &nbsp;
<img src="https://brand.assets.adidas.com/image/upload/v1745210546/Picture2_6826e0fa5c.jpg" width="451" height="295" class="image image-center">
<h2>3. Keep a running log</h2>
If you’re wondering how to build a running habit, this is a huge way to keep motivation especially if you’re just starting out. It’s always a good idea to log your runs, whether it be on paper or utilizing one of the many running apps out there. Not only can you track your distance, caloric burn, and time — but also it is always a moment of achievement to look back and see how far you’ve come. It’s easy to find motivation in progress, and logging your runs is a great way to streamline that process. For instance, with the adidas Running App, you can easily track your runs over days, months, or weeks with just the touch of a button. You can also find areas of improvement within your own running journey and share your progress with friends, a huge help in keeping the fire going as you get out there. &nbsp;
<h2>4. Listen to music/podcasts</h2>
Along with tracking your runs, another way to keep running motivation is to listen to music or other audio during your runs. One of the biggest hurdles people experience when on their running journey is the mental aspect of running. It can be daunting to try and stay focused when you’re out on a run with just your thoughts. That’s why it can be a good idea to bring some earbuds along and run to whatever motivates you! Jerome says it best: ‘Whether it’s an album/podcast where you know every word, or a new experience for your ears, having something specific to focus on can take your mind off of run mechanics or how tired you think you are.”. It’s true, when you let your mind relax, it’s easier to enter a flow state and let your body focus on the task at hand. Listen to a favorite album, a new podcast, or an upbeat anthem to keep your mind where it needs to be and locked in for the miles ahead.
<img src="https://brand.assets.adidas.com/image/upload/v1745210575/Picture3_1_1d8be2d926.jpg" width="451" height="295" class="image image-center">
<h2>5. Run with others &nbsp;</h2>
Everything is better with friends, sometimes even running! With the explosions of run clubs and running apps within the past few years, connectivity is a great way to find and keep running motivation. Use it to push yourself and hold each other accountable, especially one those days you don’t feel like running. On the other hand, running with people is a great way to meet new friends, learn advice from more seasoned runners, as well as comparing and sharing goals with one another. Running with people isn’t for everybody, so use your best judgement. But, if you are someone who enjoys company while running, it can be a great addition to your regimen and keep you moving in the right direction.
<h2>6. Join races</h2>
Ready, set, go. What’s more motivating than an actual finish line? If you’re looking for something to work towards on your running journey, a race might be exactly what will keep that fire lit. “Personal incentives can be found everywhere, and one of them is by putting your work to the test in a race! Races aren’t always competitive, but they always have more energy than a solo run. Spectators add the element of cheering, races often hand out snacks on the route, and the best part is collecting those medals. Achievement is a huge confidence builder.” Jerome says. And he’s right. A 5K, 10K, or even a marathon can spark a huge sense of achievement and ability in a runner. Everyone’s journey is different, but with running you can reach heights you never thought you could.
<img src="https://brand.assets.adidas.com/image/upload/v1745210620/Picture4_2b94d44b62.jpg" width="451" height="295" class="image image-center">
<h2>7. Reward yourself</h2>
You’ve made great strides (literally) in your running journey, now it’s time to pat yourself on the back! Yes, a huge motivating factor when it comes to running is rewarding yourself along the way. Creating incentives can lead you to push yourself harder, take time out for yourself and most importantly, stay consistent. An easy way to reward yourself is to purchase new running gear. Nothing motivates a runner like the opportunity to test out new gear as they continue their running journey. This could be a new pair of shoes after you’ve put some miles on your previous ones, a new set of <a href="https://www.adidas.co.nz/running-clothing">running clothes</a> to match with the weather, or various <a href="https://www.adidas.co.nz/running-accessories">running accessories</a> to keep you moving at your own pace. As you look towards your next rewarding moment, start by checking out what the pros have to say about picking out new running shoes. Another form of running rewards is practicing self-care for yourself. Treat yourself to a nice massage or sauna session after a week of running. Or invest in equipment to help your body recover like massage guns or foam rollers. A nice meal every once in a while can replenish those calories you’ve spent and help you keep running motivation. Aside from functional benefits, having something to look forward to wearing to do great things for your confidence.
<img src="https://brand.assets.adidas.com/image/upload/v1745210719/Picture5_27a9cc37bd.jpg" width="451" height="295" class="image image-center">
&nbsp;
<h2>8. Run as a form of meditation</h2>
One of the best and often unseen things about running is the effect it has on your mind. It is one of the best mentally strengthening forms of exercise there is and can do wonders for your mental health. When asked about the problems running can solve, Jerome had this to say: “However you get there, running so that everything else can melt away is a unique and relaxing experience. Choose three things to focus on and those errant thoughts fall away. Feel your breath, focus on your posture, listen to the music, and enter that running flow state.”. Throughout your day-to-day life, you might encounter a lot of obstacles. Work, relationships, outside events, and our own minds can weigh heavily on us. Next time you go out on a run, think about how capable you are, and how much is in your control and let go of the things that aren’t. Our life can come at us fast, but it’s on us to take it one step at a time. &nbsp;
<h2>The best running motivation: your future</h2>
When thinking about how to get motivated to run, it can be helpful to view running as a step in the right direction to bettering your life in all aspects. An upward spiral as some call it, running can be part of a path to a better you both physically and mentally in immeasurable ways. Running is not easy, even for those who make it look so. If you’re thinking about how to build a running habit, you must understand it takes a huge amount of time and effort, but every journey must start from somewhere. As you start or continue your own personal journey, realize the biggest motivation is the effect running will have on your life. You are capable beyond measure, and running is just another way to prove that.&nbsp;
<img src="https://brand.assets.adidas.com/image/upload/v1777980982/running_blog_qr_code_a_3d916d2d44.png" width="26%" class="image image-center">

Right now, all across the world, people everywhere are lacing up their running shoes, stretching stiff legs, and shaking themselves loose in preparation to take the first of many steps in their own personal running journey. As the treadmills are started up and the roads become host to countless stomping, sprinting, and striding runners, the question on everyone’s mind remains: How do I get motivated to run? No matter where you are in your running journey, motivation for running can sometimes be hard to come by. It takes a lot to even want to lace up and get moving — so kudos to you for the first step. To help you stay out there and continue to better yourself, we went on a journey of our own to research the best running motivation tips just for you. If you’re looking for motivation for running tips, browse a brief list of them below and keep reading for a more practical explanation of each tip, insights from our in-house running expert Jerome Rhodes, and to see how you can incorporate them into your running endeavor today. Our Running Motivation Tips: Add Variety to Your Run Mix Up Your Routes Keep A Running Log Listen to Music/Podcasts While Running Run With Others Join Races Reward Yourself Run as A Form of Meditation Although many are familiar with the health benefits of running, the truth is that running in any capacity is no easy feat. That’s why finding and maintaining proper motivation is so key. Pro runners and beginners alike can struggle with how to get motivated to run. Especially in the beginning, it may seem overwhelming to start a running journey . To help you start out on the right foot, resident adidas expert (as well as two-time half marathoner and ex-track & field All American) Jerome Rhodes gave us some helpful tips. Overall, he had this to say about starting out: “Forget about distance and speed at the beginning, keep moving for an amount of time, and learn about your body on the run.” The first step is always the hardest, and once you get out there your running journey has begun. If you are looking for ways to keep putting one foot in front of the other, here are some deep dives into how to get yourself motivated. 1. Add variety to your run As good as running is for you, it can get repetitive if you’re not careful. That’s why it’s always a good idea to add variety to your run when you can. The cool thing is this can manifest in countless ways and do wonders for increasing running motivation. Keep your workouts fresh and challenging by mixing in different elements like sprints and elevation changes to build up core muscle groups. You can also work on stamina and longevity by breaking up your run into sections for walking, stretching, or stride workouts. If you would like a guide explaining different ways to shake up your run, check out our article on interval running. Also, if you want to read more on how to improve your running, see what the experts have to say when it comes to improving running performance. All variations will help build your body into a complete whole for your running journey while also challenging you to get better with each step. 2. Mix up your routes A common issue that people have during their running journey is route fatigue. If you run the same route around your neighborhood, just laps around a track, or just repeatedly on a treadmill, that can get boring — and boredom leads to many running journeys and motivation for running to be cut short. If you’re used to running inside, go out and get some fresh air if you can. See your city, town, or community in a new light. Enjoy the weather or challenge yourself to navigate the varied outdoor terrain at your own pace. On the other hand, if you’re primarily running outdoors, maybe try different routes, or even treadmill running. See a new neighborhood or part of the city, or work on your pacing and stamina on a treadmill in a local gym or your home. 3. Keep a running log If you’re wondering how to build a running habit, this is a huge way to keep motivation especially if you’re just starting out. It’s always a good idea to log your runs, whether it be on paper or utilizing one of the many running apps out there. Not only can you track your distance, caloric burn, and time — but also it is always a moment of achievement to look back and see how far you’ve come. It’s easy to find motivation in progress, and logging your runs is a great way to streamline that process. For instance, with the adidas Running App, you can easily track your runs over days, months, or weeks with just the touch of a button. You can also find areas of improvement within your own running journey and share your progress with friends, a huge help in keeping the fire going as you get out there. 4. Listen to music/podcasts Along with tracking your runs, another way to keep running motivation is to listen to music or other audio during your runs. One of the biggest hurdles people experience when on their running journey is the mental aspect of running. It can be daunting to try and stay focused when you’re out on a run with just your thoughts. That’s why it can be a good idea to bring some earbuds along and run to whatever motivates you! Jerome says it best: ‘Whether it’s an album/podcast where you know every word, or a new experience for your ears, having something specific to focus on can take your mind off of run mechanics or how tired you think you are.”. It’s true, when you let your mind relax, it’s easier to enter a flow state and let your body focus on the task at hand. Listen to a favorite album, a new podcast, or an upbeat anthem to keep your mind where it needs to be and locked in for the miles ahead. 5. Run with others Everything is better with friends, sometimes even running! With the explosions of run clubs and running apps within the past few years, connectivity is a great way to find and keep running motivation. Use it to push yourself and hold each other accountable, especially one those days you don’t feel like running. On the other hand, running with people is a great way to meet new friends, learn advice from more seasoned runners, as well as comparing and sharing goals with one another. Running with people isn’t for everybody, so use your best judgement. But, if you are someone who enjoys company while running, it can be a great addition to your regimen and keep you moving in the right direction. 6. Join races Ready, set, go. What’s more motivating than an actual finish line? If you’re looking for something to work towards on your running journey, a race might be exactly what will keep that fire lit. “Personal incentives can be found everywhere, and one of them is by putting your work to the test in a race! Races aren’t always competitive, but they always have more energy than a solo run. Spectators add the element of cheering, races often hand out snacks on the route, and the best part is collecting those medals. Achievement is a huge confidence builder.” Jerome says. And he’s right. A 5K, 10K, or even a marathon can spark a huge sense of achievement and ability in a runner. Everyone’s journey is different, but with running you can reach heights you never thought you could. 7. Reward yourself You’ve made great strides (literally) in your running journey, now it’s time to pat yourself on the back! Yes, a huge motivating factor when it comes to running is rewarding yourself along the way. Creating incentives can lead you to push yourself harder, take time out for yourself and most importantly, stay consistent. An easy way to reward yourself is to purchase new running gear. Nothing motivates a runner like the opportunity to test out new gear as they continue their running journey. This could be a new pair of shoes after you’ve put some miles on your previous ones, a new set of running clothes to match with the weather, or various running accessories to keep you moving at your own pace. As you look towards your next rewarding moment, start by checking out what the pros have to say about picking out new running shoes. Another form of running rewards is practicing self-care for yourself. Treat yourself to a nice massage or sauna session after a week of running. Or invest in equipment to help your body recover like massage guns or foam rollers. A nice meal every once in a while can replenish those calories you’ve spent and help you keep running motivation. Aside from functional benefits, having something to look forward to wearing to do great things for your confidence. 8. Run as a form of meditation One of the best and often unseen things about running is the effect it has on your mind. It is one of the best mentally strengthening forms of exercise there is and can do wonders for your mental health. When asked about the problems running can solve, Jerome had this to say: “However you get there, running so that everything else can melt away is a unique and relaxing experience. Choose three things to focus on and those errant thoughts fall away. Feel your breath, focus on your posture, listen to the music, and enter that running flow state.”. Throughout your day-to-day life, you might encounter a lot of obstacles. Work, relationships, outside events, and our own minds can weigh heavily on us. Next time you go out on a run, think about how capable you are, and how much is in your control and let go of the things that aren’t. Our life can come at us fast, but it’s on us to take it one step at a time. The best running motivation: your future When thinking about how to get motivated to run, it can be helpful to view running as a step in the right direction to bettering your life in all aspects. An upward spiral as some call it, running can be part of a path to a better you both physically and mentally in immeasurable ways. Running is not easy, even for those who make it look so. If you’re thinking about how to build a running habit, you must understand it takes a huge amount of time and effort, but every journey must start from somewhere. As you start or continue your own personal journey, realize the biggest motivation is the effect running will have on your life. You are capable beyond measure, and running is just another way to prove that.

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Running Motivation: 8 Tips to Create Long-Term Running Habits

Looking for running motivation? Explore our tips and tricks to help keep you motivated to stay consistent and locked in while on your personal running journey. 

For decades, the sub‑2‑hour marathon stood as the ultimate limit of human performance.
At the London Marathon 2026, that limit was surpassed.
Not once. Twice.
<ul>
<li>
 <a target="_blank" href="https://www.instagram.com/sabastiansawe/?hl=en">Sebastian Sawe</a> - 1:59:30
</li>
</ul>
<img src="https://brand.assets.adidas.com/image/upload/v1777528054/Picture2_687b838c72.png" class="image image-center">

<ul>
<li>
 <a target="_blank" href="https://www.instagram.com/yomif_kejelcha/">Yomif Kejelcha</a> - 1:59:41 (marathon debut)
</li>
</ul>
<img src="https://brand.assets.adidas.com/image/upload/v1777528133/Picture3_49a2b499b5.png" width="82%" class="image image-center">


And while the men redefined possibility, the women raised the standard.
<a href="https://www.instagram.com/tigist__assefa/">Tigst Assefa</a> set a new women’s‑only world record, stopping the clock at 2:15:41.
<img src="https://brand.assets.adidas.com/image/upload/v1777528209/Picture4_f22e4ff0b9.png" width="43%" class="image image-center">

Three performances. Three athletes. One shared advantage.
The debut of the world’s first hypershoe under 100 grams.
97.27g (men’s UK 8.5).
This is the adidas ADIZERO ADIOS PRO EVO 3.
A shoe created to remove limits not add noise. On debut, it powered two world records and contributed to the fastest marathon performances ever recorded.
That’s performance, proven.

ENGINEERED. TESTED. RACE‑READY.
The ADIZERO ADIOS PRO EVO 3 is the result of three years of focused research and elite athlete feedback.
Measured against its predecessor, it delivers:
<ul>
<li>
 30% less weight
</li>
<li>
 11% greater forefoot energy return
</li>
<li>
 1.6% improvement in running economy
</li>
</ul>
Before the race even begins, the work is already done.
<img src="https://brand.assets.adidas.com/image/upload/v1777528339/Picture5_420d092837.jpg" class="image image-center">

THE TECHNOLOGY BEHIND THE TIMES
➕ LIGHTSTRIKE PRO EVO foam Next‑generation compound engineered for maximum energy return at race pace
➕ Carbon‑fiber infused ENERGYRIM Precisely tuned stiffness, increased foam volume, optimized propulsion
➕ Ultralight, race‑specific construction Support only where needed. Nothing where it isn’t.
➕ Continental™ rubber outsole Strategic forefoot traction — reliable grip at minimal weight

Limits don’t disappear by chance. They’re engineered away.
The ADIZERO ADIOS PRO EVO 3 is just getting started.
Watch for extremely limited releases in the months ahead.
<img src="https://brand.assets.adidas.com/image/upload/v1777528418/Picture6_7010243302.png" class="image image-center">

<img src="https://brand.assets.adidas.com/image/upload/v1777528450/Picture7_d034e7a687.png" class="image image-center">

SHOP THE ADIZERO RUNNING RANGE_/adizero-running

SHOP THE ADIZERO RUNNING RANGE

For decades, the sub‑2‑hour marathon stood as the ultimate limit of human performance. At the London Marathon 2026, that limit was surpassed. Not once. Twice. Sebastian Sawe - 1:59:30 Yomif Kejelcha - 1:59:41 (marathon debut) And while the men redefined possibility, the women raised the standard. Tigst Assefa set a new women’s‑only world record, stopping the clock at 2:15:41. Three performances. Three athletes. One shared advantage. The debut of the world’s first hypershoe under 100 grams. 97.27g (men’s UK 8.5). This is the adidas ADIZERO ADIOS PRO EVO 3. A shoe created to remove limits not add noise. On debut, it powered two world records and contributed to the fastest marathon performances ever recorded. That’s performance, proven. ENGINEERED. TESTED. RACE‑READY. The ADIZERO ADIOS PRO EVO 3 is the result of three years of focused research and elite athlete feedback. Measured against its predecessor, it delivers: 30% less weight 11% greater forefoot energy return 1.6% improvement in running economy Before the race even begins, the work is already done. THE TECHNOLOGY BEHIND THE TIMES ➕ LIGHTSTRIKE PRO EVO foam Next‑generation compound engineered for maximum energy return at race pace ➕ Carbon‑fiber infused ENERGYRIM Precisely tuned stiffness, increased foam volume, optimized propulsion ➕ Ultralight, race‑specific construction Support only where needed. Nothing where it isn’t. ➕ Continental™ rubber outsole Strategic forefoot traction — reliable grip at minimal weight Limits don’t disappear by chance. They’re engineered away. The ADIZERO ADIOS PRO EVO 3 is just getting started. Watch for extremely limited releases in the months ahead.

A person wearing a bright red top stands on a raised platform against a backdrop of shimmering silver fabric, with the name "Sebastian" prominently displayed.

Adios Pro Evo 3 blog banner D

Adios Pro Evo 3 blog banner M

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Adios Pro Evo 3 blog banner T

PAC-SS26-LONDON-MARATHON-BLOG

The hypershoes that lead Sabastian Sawe to a sub-two hour marathon.

HISTORY. REWRITTEN.

The completely redesigned <a href="https://www.adidas.co.nz/go/campaign/hyperboost-tech">Hyperboost Edge</a> has arrived, and the hype is real.
Before diving into what’s new, it’s worth revisiting 2013, when the very first Boost shoe launched. It took the running world by storm, sitting at the forefront of innovation. Ultraboost quickly became a must-have for runners and everyday athletes alike.
Fast forward to today. With new foam technologies entering the market, Ultraboost has gradually been overshadowed. That shift sparked a return to the lab to create something truly unique.
Boost has always been known for incredible energy return and responsiveness, but its biggest drawback has been weight. The new Hyperboost Pro compound addresses this, delivering a lighter, bouncier, and more modern version of Boost, without losing what made it iconic.
<img src="https://brand.assets.adidas.com/image/upload/v1774419666/KI_1913_6_FOOTWEAR_Photography_Front_Lateral_Top_View_grey_aa8444d048.jpg" class="image image-center">


Shoe Specs
<ul>
<li>
 Stack Height: 45mm heel / 39mm forefoot
</li>
<li>
 Drop: 6mm
</li>
<li>
 Weight: 255g (Men’s US 9) / 221g (Women’s US 7)
</li>
</ul>

<img src="https://brand.assets.adidas.com/image/upload/v1774419791/hyperboost_shoe_layers_b302390b77.png" class="image image-center">
<hr>
Upper – Primeweave Woven Upper
A super soft, ultra-light woven upper delivers effortless comfort and secure lockdown. Heel comfort pods provide cushioning while helping prevent slippage, and the gusseted tongue creates a snug, glove-like fit.
<hr>
Midsole – Hyperboost Pro
A high-powered, lightweight foam inspired by race-day midsole technologies. It delivers exceptional cushioning and energy return, elevating both to the next level.
<hr>
Outsole – Lighttraxion
A lightweight, full-length outsole designed for reliable grip from heel to toe. It provides confident traction while keeping overall weight to a minimum.
<img src="https://brand.assets.adidas.com/image/upload/v1774419815/global_ss26_hyperboost_running_ss26_launch_plp_group_media_image1_asset_m_13054df023.jpg" class="image image-center">
<hr>

The Ride
With over 80 km of testing, the Hyperboost Edge has proven itself as a versatile addition to any running rotation. It offers a stable, smooth, and highly cushioned ride, combined with a lightweight feel and responsive energy return. This makes it well suited to runners who want to transition seamlessly between easy miles and faster-paced efforts without changing shoes.
The outsole demonstrates strong durability, with similar compounds in other models exceeding 400 km while maintaining performance and showing potential for significantly more mileage. Full rubber coverage further enhances midsole longevity, while traction performs confidently across both road and light gravel surfaces.
The upper provides a secure and supportive fit. While initially snug to step into, it quickly adapts for all-day comfort. Lockdown is reliable, and the heel cushioning effectively minimises movement and slippage.
At the core of the shoe is the E-PEBA Hyperboost Pro midsole. It delivers an impressive balance of energy return, cushioning, weight, and stability. Even with a 45mm stack height, the platform remains supportive, making it appealing to a wide range of runners.
<hr>
The Design
This isn’t just another running shoe. The goal was to create something bold, something that feels and looks different. The result is a design that stands out in a market where runners are increasingly looking for fresh, distinctive options.
<hr>
Final Thoughts
For those seeking a super trainer that can handle a variety of runs while delivering an energetic and enjoyable ride, the Hyperboost Edge stands out. It’s versatile, dynamic, and stylish enough to perform both on and off the road.
More colourways and stock are expected soon.
<a href="https://www.adidas.co.nz/go/campaign/hyperboost-tech">Click here to stay up to date.</a>

The completely redesigned Hyperboost Edge has arrived, and the hype is real. Before diving into what’s new, it’s worth revisiting 2013, when the very first Boost shoe launched. It took the running world by storm, sitting at the forefront of innovation. Ultraboost quickly became a must-have for runners and everyday athletes alike. Fast forward to today. With new foam technologies entering the market, Ultraboost has gradually been overshadowed. That shift sparked a return to the lab to create something truly unique. Boost has always been known for incredible energy return and responsiveness, but its biggest drawback has been weight. The new Hyperboost Pro compound addresses this, delivering a lighter, bouncier, and more modern version of Boost, without losing what made it iconic. Shoe Specs Stack Height: 45mm heel / 39mm forefoot Drop: 6mm Weight: 255g (Men’s US 9) / 221g (Women’s US 7) Upper – Primeweave Woven Upper A super soft, ultra-light woven upper delivers effortless comfort and secure lockdown. Heel comfort pods provide cushioning while helping prevent slippage, and the gusseted tongue creates a snug, glove-like fit. Midsole – Hyperboost Pro A high-powered, lightweight foam inspired by race-day midsole technologies. It delivers exceptional cushioning and energy return, elevating both to the next level. Outsole – Lighttraxion A lightweight, full-length outsole designed for reliable grip from heel to toe. It provides confident traction while keeping overall weight to a minimum. The Ride With over 80 km of testing, the Hyperboost Edge has proven itself as a versatile addition to any running rotation. It offers a stable, smooth, and highly cushioned ride, combined with a lightweight feel and responsive energy return. This makes it well suited to runners who want to transition seamlessly between easy miles and faster-paced efforts without changing shoes. The outsole demonstrates strong durability, with similar compounds in other models exceeding 400 km while maintaining performance and showing potential for significantly more mileage. Full rubber coverage further enhances midsole longevity, while traction performs confidently across both road and light gravel surfaces. The upper provides a secure and supportive fit. While initially snug to step into, it quickly adapts for all-day comfort. Lockdown is reliable, and the heel cushioning effectively minimises movement and slippage. At the core of the shoe is the E-PEBA Hyperboost Pro midsole. It delivers an impressive balance of energy return, cushioning, weight, and stability. Even with a 45mm stack height, the platform remains supportive, making it appealing to a wide range of runners. The Design This isn’t just another running shoe. The goal was to create something bold, something that feels and looks different. The result is a design that stands out in a market where runners are increasingly looking for fresh, distinctive options. Final Thoughts For those seeking a super trainer that can handle a variety of runs while delivering an energetic and enjoyable ride, the Hyperboost Edge stands out. It’s versatile, dynamic, and stylish enough to perform both on and off the road. More colourways and stock are expected soon. Click here to stay up to date.

A person's legs and feet wearing athletic socks and shoes, standing against a gray concrete wall.

hyperboost blog banner D

hyperboost blog banner M

PAC-SS26-HYPERBOOST-BLOG-MAIN-BANNER

hyperboost blog banner T

PAC-SS26-HYPERBOOST-BLOG

BOOST IS BACK

HYPERBOOST – A NEW WAVE OF HYPER ENERGY & HYPER CUSHIONING

<h3 xmlns="http://www.w3.org/1999/xhtml">HOW TO FIND YOUR CORRECT BRA SIZE</h3>
 

 <iframe width="560" height="315" src="https://www.youtube.com/embed/MEE7wyxGRpE" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe>

 
An ill-fitting sports bra is not only unhelpful, it’s uncomfortable. To find a sports bra with the right amount of support, you first must know your correct everyday bra size.Studies have found that 90% of women aren't wearing their correct bra size. Luckily, you don't need a tape measure to figure out your best fit. All you need is your regular bra and a mirror to check how your band and cups fit. Here's how to check if a sports bra fits correctly.
 
<h4 xmlns="http://www.w3.org/1999/xhtml">Finding Your Size</h4>
 
To feel even more confident that you’re picking the right size, you can also measure yourself using a flexible tape measure. It’s best to take your measurements as close to your skin as possible, without a bra on.
 
<img src="https://brand.assets.adidas.com/capi/enNZ/Images/sports-bra-fit-guide-band-body-image-5_223-844893.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-5" alt="Sports-Bra-Fit-Guide-Band-Body-Image-5" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" />
 
1. Measure your cup size by wrapping the measuring tape around your back and across the fullest part of your bust—this is usually right across the center of the nipple. Be sure that the measuring tape is level. It should be snug while allowing you to take a deep breath comfortably. Take note of this measurement.
 
<img src="https://brand.assets.adidas.com/capi/enNZ/Images/sports-bra-fit-guide-band-body-image-6_223-844894.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-6" alt="Sports-Bra-Fit-Guide-Band-Body-Image-6" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" />
 
2. Measure your band size by wrapping the measuring tape around your back and under your bust. The measuring tape should be level and flat against your body and not on your breast tissue. You may need to lift your breasts to achieve this. Again, it should be snug while allowing a comfortable deep breath. Note this measurement.3. Lastly, check these two measurements against our size chart and you will be able to calculate your correct sports bra size.
 
<h4 xmlns="http://www.w3.org/1999/xhtml">Once you have your bra, here are some tips to ensure it fits correctly.</h4><img src="https://brand.assets.adidas.com/capi/enNZ/Images/sports-bra-fit-guide-band-body-image-01_223-840704.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-01" alt="Sports-Bra-Fit-Guide-Band-Body-Image-01" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" /><h4 xmlns="http://www.w3.org/1999/xhtml">
 
</h4><h4 xmlns="http://www.w3.org/1999/xhtml">First, see how the band fits.</h4>
 
Your band is responsible for most of the support from your sports bra. If it feels snug but not tight, and sits level around your body, you are wearing the correct band size.If the band digs into your back, then it’s too tight and can leave marks. If the band rides up your back, then it’s too loose and isn’t providing enough support.
 
<img src="https://brand.assets.adidas.com/capi/enNZ/Images/sports-bra-fit-guide-band-body-image-02_223-840705.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-02" alt="Sports-Bra-Fit-Guide-Band-Body-Image-02" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" />
 
<h4 xmlns="http://www.w3.org/1999/xhtml">Next, check your straps.</h4>
 
Your straps should sit comfortably on your shoulder without slipping or digging in. When it comes to support, your band does the hard work, while your straps should hold the bra cups in place, close to your body.If your straps are too tight, they’ll dig into your skin and could leave marks. With a bit of resistance, you should be able to fit two fingers between your strap and your shoulder for a good fit.
 
<img src="https://brand.assets.adidas.com/capi/enNZ/Images/sports-bra-fit-guide-band-body-image-03_223-840707.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-03" alt="Sports-Bra-Fit-Guide-Band-Body-Image-03" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" />
 
<h4 xmlns="http://www.w3.org/1999/xhtml">Then check how your cups fit.</h4>
 
If the cups fit perfectly around your breasts and there’s no overflow or gaping, your cup size is correct.Overflow at the top or sides suggests the cup size is too small. If your breasts have extra room inside the cups, your cup size is too large.
 
<h3 xmlns="http://www.w3.org/1999/xhtml">THE RIGHT SUPPORT FOR YOUR SPORT</h3>
 
It’s not easy to find a sports bra that not only fits and feels comfortable, but also offers the right amount of support for your workout. When choosing a new sports bra, you need to consider your size, your workout and the intensity you train to find your perfect support. The new adidas sports bras come in <a href="https://www.adidas.com/us/blog/444811-light-support-sports-sports_bras">light</a>, <a href="https://www.adidas.com/us/blog/444858-medium-support-sports-sports_bras">medium</a> and <a href="https://www.adidas.com/us/blog/444190-high-support-sports-sports_bras">high support</a>, and range in designs made for different levels of impact across activities in studio, training and running. Learn more about each bra design and which support level fits your needs by reading our support level guides.
 
<img src="https://brand.assets.adidas.com/capi/enNZ/Images/sports-bra-fit-guide-infographic-body-image-4_223-844261.jpg" title="Sports-Bra-Fit-Guide-Infographic-Body-Image-4" alt="Sports-Bra-Fit-Guide-Infographic-Body-Image-4" style="width: 1300px; height: 1850px;" xmlns="http://www.w3.org/1999/xhtml" />
 
Your body is unique, so our tips and guides will help you understand the size and support you need for the sport you love. With over 40 new sports bras, our most inclusive sports bra collection yet is designed for all shapes and sizes. When you find your perfect bra, you’ll help unlock your full potential.

SHOP HIGH SUPPORT SPORTS BRAS_/women-sports_bras-high_support

SHOP HIGH SUPPORT SPORTS BRAS

SHOP MEDIUM SUPPORT SPORTS BRAS_/women-sports_bras-medium_support

SHOP MEDIUM SUPPORT SPORTS BRAS

SHOP LIGHT SUPPORT SPORTS BRAS_/women-sports_bras-light_support

SHOP LIGHT SUPPORT SPORTS BRAS

SHOP ALL SPORTS BRAS_/women-sports_bras

SHOP ALL SPORTS BRAS

HOW TO FIND YOUR CORRECT BRA SIZE An ill-fitting sports bra is not only unhelpful, it’s uncomfortable. To find a sports bra with the right amount of support, you first must know your correct everyday bra size. Studies have found that 90% of women aren't wearing their correct bra size. Luckily, you don't need a tape measure to figure out your best fit. All you need is your regular bra and a mirror to check how your band and cups fit. Here's how to check if a sports bra fits correctly. Finding Your Size To feel even more confident that you’re picking the right size, you can also measure yourself using a flexible tape measure. It’s best to take your measurements as close to your skin as possible, without a bra on. 1. Measure your cup size by wrapping the measuring tape around your back and across the fullest part of your bust—this is usually right across the center of the nipple. Be sure that the measuring tape is level. It should be snug while allowing you to take a deep breath comfortably. Take note of this measurement. 2. Measure your band size by wrapping the measuring tape around your back and under your bust. The measuring tape should be level and flat against your body and not on your breast tissue. You may need to lift your breasts to achieve this. Again, it should be snug while allowing a comfortable deep breath. Note this measurement. 3. Lastly, check these two measurements against our size chart and you will be able to calculate your correct sports bra size. Once you have your bra, here are some tips to ensure it fits correctly. First, see how the band fits. Your band is responsible for most of the support from your sports bra. If it feels snug but not tight, and sits level around your body, you are wearing the correct band size. If the band digs into your back, then it’s too tight and can leave marks. If the band rides up your back, then it’s too loose and isn’t providing enough support. Next, check your straps. Your straps should sit comfortably on your shoulder without slipping or digging in. When it comes to support, your band does the hard work, while your straps should hold the bra cups in place, close to your body. If your straps are too tight, they’ll dig into your skin and could leave marks. With a bit of resistance, you should be able to fit two fingers between your strap and your shoulder for a good fit. Then check how your cups fit. If the cups fit perfectly around your breasts and there’s no overflow or gaping, your cup size is correct. Overflow at the top or sides suggests the cup size is too small. If your breasts have extra room inside the cups, your cup size is too large. THE RIGHT SUPPORT FOR YOUR SPORT It’s not easy to find a sports bra that not only fits and feels comfortable, but also offers the right amount of support for your workout. When choosing a new sports bra, you need to consider your size, your workout and the intensity you train to find your perfect support. The new adidas sports bras come in light, medium and high support, and range in designs made for different levels of impact across activities in studio, training and running. Learn more about each bra design and which support level fits your needs by reading our support level guides. Your body is unique, so our tips and guides will help you understand the size and support you need for the sport you love. With over 40 new sports bras, our most inclusive sports bra collection yet is designed for all shapes and sizes. When you find your perfect bra, you’ll help unlock your full potential.

sports-bra-fit-guide-blog-masthead-d_146-840721

sports-bra-fit-guide-blog-masthead-t_146-840723

sports-bra-fit-guide-blog-masthead

sports-bra-fit-guide-blog-masthead-m_146-840724

Running Tips & Advice | adidas Aotearoa New Zealand

ADIDAS RUNNING STORIES