A Running Program for Beginners (Free PDF!)

A Running Program for Beginners (Free PDF!)


Running is one of the easier sports to get into. All you need is a good pair of shoes, some fitness clothes, and music – if you’re into working out with a soundtrack. But to make it a habit you’ll be sure to keep, you need to follow a running program that challenges you without overwhelming you.

This beginner running plan is designed to help you start slowly, preparing your body to get into the sport while preventing injuries. Download the PDF below to get started on your journey toward becoming a runner.

Before You Start: Learn How the Beginner Running Plan Is Structured

This running for beginners training plan takes a holistic approach to health and fitness based on four pillars:

  1. Nutrition
  2. Mindset
  3. Movement
  4. Recovery

The running plan is separated into two phases:

  • Phase 1 helps you get used to your new routine
  • Phase 2 helps you amp up the effort 

Each phase lasts three weeks and includes the following:

  • Strength training sessions
  • Running sessions
  • Adequate time for recovery

Every workout you do will start with a warm-up to prep your body for exercise and end with a recovery session.

How to Prepare for Your Run 

When you’re just starting to runit’s essential to ease your body into the experience. It’s learning to work in a whole new way, after all. Starting with a quick warm-up will help get your muscles ready to work. Follow the video to prepare for your run:

Cool Down to Keep the Benefits of Your Run

We can’t stress it enough – don’t skip your cool down! After a run, your muscles are warm and pliable. Stretching after a run is one of the most important steps to preventing injury. It will also help make you less sore the next day. Follow the foam roll exercise video below to cool down:

Start to Run: Download The Beginner Running Plan

Download this running program to become a runner in no time!

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Examples for Improving Running Fitness

Examples for Improving Running Fitness


Fartlek Training Definition:

The Swedish term fartlek means speed play. The fartlek method was developed by Swedish track and field athlete Gustaf Holmér in 1930. Fartlek running typically involves a low-moderate intensity distance run interspersed with periods of fast-paced running.

Fartlek running is free and creative, allowing you to run fast or slow according to your mood and surroundings. The timing, duration, and intensity of the run are unplanned. 

Traditional fartlek running is continuous and unstructured, using landmarks and terrain as inspiration. A fartlek run might include fast-paced running up a hill or short sprints between lampposts.

Playing with speed using the fartlek training method is a fun way to develop both aerobic and anaerobic energy systems as well as improve performance. 

What Are the Benefits of Fartlek Training?

Running with the fartlek training method requires constant adaptation to terrain and pace. This brings multiple physiological and psychological benefits beyond simple endurance running.    

Fartlek Training Benefits:

  1. Have Fun: Fartlek is literally “playing” with speed. The freedom and creativity of choosing your own pace bring satisfaction and motivation.[1]
  2. Climb Every Mountain: Taking on natural inclines and declines as part of a fartlek run is a great way to add intensity to your workout. Running uphill and downhill recruits more muscle fibers and utilizes different muscles, respectively.[2,3,4,5]
  3. Get Faster: Speedwork develops the metabolic pathways and musculature required for running faster. Include sprints in your speed play for maximum effect.[6]
  4. Power and Performance: Fartlek running elicits a training effect similar to sprint intervals. The stimulus of high-intensity, fast-paced running enhances aerobic capacity and muscular endurance.[7,8]
  5. Ninja Skills: Learning to negotiate changes in pace, terrain, and gradient helps develop coordination and balance, which, combined with strengthened muscle and connective tissue, helps prevent injury.[9,10,11] 
  6. Race Tactics: Adapting to mood and surroundings with fartlek training is a great way to develop a race day strategy. Learn when to push harder and when to slow down. As with racing, there are no breaks in fartlek running!

Fartlek vs. Interval Training – What’s the Difference?

The main difference between fartlek and interval training is that fartlek is continuous. There are no breaks, only a change of pace. With interval training, there are clearly defined periods of high intensity followed by a set period of rest or very light active recovery.

Fartlek running, therefore, pushes the body to adapt to frequent bursts of speed without a subsequent rest period. Running continues but at a slower pace. This is a more realistic simulation of race conditions.

Interval training alternates between two intensities – high and low. With fartlek training, the intensity constantly varies according to preference and terrain. Although both training methods emphasize speedwork, the effects on physiology and psychology are not the same. 

As fartlek running is by definition a workout of undefined duration and intensity, it is difficult to study under scientific conditions. Anecdotally, however, it is considered an effective way to prepare for the mental and physical challenges of middle to long-distance events. 

Looking For Fartlek Training Examples? Try These Workouts.

Classic Fartlek Workout:

This straightforward workout is all about playing with speed. There is no formula except to include three sixty-second speed intervals. Everything else is up to you. 

Try to feel the intensity. You can use the 10-point perception of exertion scale as a rough guide. Moderate pace should feel like a 4-6 out of 10 (heart rate training zone 3); fast or hard pace should feel like a 7-8 out of 10 (heart rate training zone 4) with occasional all-out efforts at 9-10 out of 10 (heart rate training zone 5).

  • Raise heart rate and body temperature with a 10-minute warm-up at low intensity
  • Run continuously for at least 20 minutes
  • Allow your mood and the landscape to inspire your pace
  • Include at least 3 x 1-minute speed intervals at a fast pace 
  • Follow each speed interval with 1 minute at low intensity – jog or walk if necessary
  • Cool down with a 5-minute walk at low intensity
  • TOTAL workout time = 35 minutes

Mona Fartlek Workout:

The Mona Fartlek workout was developed by elite long-distance runner Steve Moneghetti. The workout is a variation on traditional fartlek running, alternating between periods of “on” and “off” running. 

“On” means hard or fast-paced. “Off” means you ease off the gas; a low-moderate pace, which is sometimes referred to as “float pace” or “recovery”. The actual intensity is still self-selected in the traditional fartlek style.

  • Raise heart rate and body temperature with a 10-minute warm-up at low intensity
  • Run for 90 seconds on, followed by 90 seconds off; repeat x 2
  • Run for 60 seconds on, followed by 60 seconds off; repeat x 4
  • Run for 30 seconds on, followed by 30 seconds off; repeat x 4
  • Run for 15 seconds on, followed by 15 seconds off; repeat x 4
  • Cool down with a 5-minute walk at low intensity
  • TOTAL workout time = 35 minutes

Fartlek running is a versatile training method for every fitness level. If you are just beginning your journey to fitness, a self-paced 20-minute jog or walk with periods of quicker jogging or walking is a good place to start. Gradually increase the pace of “on” and “off’ running over several weeks to build fitness and stay motivated. Time for some speedplay! 

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Achieve Fitness Goals With the adidas Running & Training Apps

Achieve Fitness Goals With the adidas Running & Training Apps


 

You want to…

  • … prepare for a marathon in just one month?
  • … run 10 km every day even though you’ve never been running before?
  • … run twice as fast in just a few days?

You might think this article will just tell you how to reach these goals.

But you’d be wrong.

These goals are unrealistic – plus, it would be extremely unhealthy for your body to try to reach these goals. 

Plus, you’d kill your own motivation by striving for such unreachable goals, feel disappointed, and probably toss your running shoes in the corner.

So what can you do instead? In this article, we are answering some of the most common questions about fitness goal-setting:

How Can You Make a Change?

If you want to make a change, the best approach is to set realistic goals:

  • If you’re a beginner, just run twice a week or gradually improve your 10K pace.
  • Once you’ve reached your goal, set the next one.

This way you will stay motivated and keep breaking out of your comfort zone. And with every goal you reach, your personal motivation and satisfaction increase!

How Can You Set Goals That Are Achievable?

Do you want to change, but your expectations are too high?

When you realize your (fitness) goal is unrealistic, it’s usually too late, because you’ve lost your drive. 

These 3 Tips Will Keep You Motivated on Your Fitness Journey:

1. Have short-term and long-term goals:
Decide on an individual goal. Consider, for example, how many kilometers you want to run or bike per day, week, month, or year, how many hours you want to walk daily, or how many times you want to go for a hike within a specific timeframe.

Turn your goals into achievements:

Work towards a 5K run, a 4-hour bike ride, three workouts in a week, or more: The “My Goals” feature in the adidas Running app helps you achieve your goals step by step. Check it out today!

2. Figure out whether you can pursue your goal long-term:
Before you start a totally new lifestyle, a training plan that continues for several months, or a serious diet, ask yourself, “Can I do this long-term?” If the answer is “no,” then you should probably look for a different solution or another goal. 

3. Track your progress:
Seeing results takes time. Having a way to track your progress and see small, weekly changes will keep you motivated. The right tools will help you get to where you want to go: track your workouts with the adidas Running app and adidas Training app. You can find out more below.

How Can You Set Realistic, Achievable Goals in the adidas Running App?

The adidas Running app has a great motivational feature in place: you can set your own individual goals with “My Goals”.

Where to find “My Goals” in adidas Running:

Open the adidas Running app. Choose the tab “Progress”. Scroll to “My Goals”, and choose “Add Goal”. Here you can choose a sport type (e.g., running), a time frame (e.g., per month), and a goal type (e.g., hours/minutes). When you’ve decided on a personal goal, save it, and you’re ready to start working towards it!

With this feature, you can define whether you want to:

  • … run 500 km this year.
  • … hike or walk two hours a week.
  • … ride your bike four times per month. 

Whatever you want to achieve in your fitness journeyit’s up to you to decide! Just remember, when you set goals, keep them realistic to stay motivated long-term.

How Can You Set Short-Term Bodyweight Training Goals in the adidas Training App?

Do you want to work on your strength, but not follow a long-term training plan? Then, the Workout Creator in the adidas Training app is for you!

Where to find the “Workout Creator” in adidas Training:

Open the adidas Training app. Choose the tab “Workouts”. Scroll to “Workout Creator”, and choose “Let’s Get Started”. Here you can select the duration, target body parts (e.g., arms), select a difficulty level (e.g., basic), and choose whether you want to use equipment for your workout or not. You can even ask for a “neighbor-friendly” customized workout without any jumping or loud movements!

Once you’ve selected everything, you can start exercising by pressing the button “Generate Workout”.

With this feature, you can:

  • … create a customized workout in seconds.
  • …complete a workout, even if you only have ten minutes to fit it in.
  • … target specific body parts.

The Workout Creator makes fitting in home workouts with the time you have easy, sweaty, and effective.

 





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How to Warm Up and Cool Down For Running


Authors: Herwig Natmessnig, Günther Matzinger, Sascha Wingenfeld, and Emily Stewart

It’s no secret that running warm-up exercises and cool-down stretches are important if it’s a race or just the usual weekly run.(1) But many runners don’t know how to create a warm-up workout and wonder, “What is a cool down?” 

We’ve outlined the benefits of warming up and cooling down, tips, and provided examples of warm-up exercises.

Table of Contents

Benefits Of Warm-Ups

Warm-ups are crucial to your efficiency, recovery, and progression. The positive effects of warming up improve your race performance. Here’s why warming up works:

1. Raise Your Body Temperature

Dynamic warm-ups before workouts raise your body temperature by heating up your muscles. They also boost your metabolism and accelerate the supply of energy to your muscles.

2. Enhance Muscle Performance

As your muscle temperature rises, your muscle viscosity (or resistance) decreases. This results in faster muscle contraction and relaxation, which enhances your performance.(2)

3. Boost Heart Function

Your heart also benefits from warming up. The exercises increase your cardiac output and respiratory minute volume (RMV), thus expanding your VO2 max.

4. Improve the Load Distribution in Joints

Contrary to previous belief, new research has shown that even short-term exercise like warming up can help build joint cartilage. The thicker layer of cartilage increases the load-bearing surface and distributes loads more evenly.

5. Help Prevent Injuries

Warming up properly has been proven to minimize the risk of injury. It increases tissue and muscle flexibility and prepares your body to perform fast and explosive movements. Plus, you are less likely to pull or tear a muscle.

6. Increase Coordination and Control

As an added advantage, warming up improves your mental focus and speeds up your reaction time.

How To Warm-Up Before A Workout: Tips for Runners

Running warm-up tips:

  • Focus on those muscles that will do most of the work.
  • The warm-up effect is short-lived, so keep warming up until the beginning of your race/run. Research has shown that your body temperature remains elevated for only about 10 minutes after you warm up. After 45 minutes, all traces of your warm-up are gone.
  • It may seem counterintuitive, but if you are warming up for a race, the shorter the race is, the longer your warm-up should be.
  • Never start with sprints or explosive movements. You should gradually increase the intensity of your warm-up.
  • Your warm-up should never cross your anaerobic threshold (i.e., it should not be over 65% of your max effort).

In addition, there are several factors to consider when deciding how long and how hard to warm up before running: the distance of the race/run, the time of day, the weather, your age, and your physical fitness. 

Warm-Up Workout Routines

Most race day warm-up exercise lasts somewhere between ten and 45 minutes. A proper warm-up is divided into parts:

  • The general part consists of jogging (ten to 15 minutes) and dynamic stretching exercises.
  • The specific part focuses on running technique drills like skips, butt kicks, and ankling. 
  • Accelerations are also useful before short or middledistance races to get you ready to shift gears. The idea is to start slowly and steadily and increase your pace until you reach a submaximal sprint (90% of your maximal sprint).

Timing Matters:

It is important that you plan your running warm-up so you finish shortly before the race begins.

Dynamic Stretching For Runners

Watch these videos and read the descriptions of dynamic stretches to do before running.

Forward lunge

Stand up straight, with your feet hip-width apart. Keep your head up and engage your core. Take a long step forward with your left foot and lower your front thigh until it is parallel with the floor. Your front knee should be directly above your left foot and your back knee should (almost) touch the ground. Push through the front foot back to the starting position and switch sides. 

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Lateral lunge

Start in the same position as the forward lunge. Step to the side with your right foot. Push back with your hips and bend your right knee. Lower down until your right thigh is parallel with the floor. Your feet should be facing forward the whole time. Push through the right heel back to the starting position and switch sides.

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Accelerations and Muscle Activation

The final part of your warm-up is devoted to activating your muscles. Accelerations are perfect for this, but try to keep them short. If done too long, these high-intensity bursts of speed can sap your strength and leave you feeling tired before the race even begins.

How to do accelerations: Start with a slow jog and gradually increase speed until you reach a submaximal sprint (90% of your maximal sprint). A distance of 60 meters should be sufficient. Do three or four accelerations with at least one minute of active recovery (jogging) between accelerations.

Running Technique Drills

Including a few running technique drills in your warm-up can help you activate key muscle groups. For ideas, watch this video by marathon runner and Olympian Philipp Pflieger. Use these drills to improve your technique, speed, and cadence. 

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Make It Yours

No matter the distance, every pre-run warm-up should include jogging, dynamic stretching, and running technique drills. While mainly used for shorter races, accelerations are one type of warm-up exercise that can help half-marathon and marathon runners before a race. However, there are differing opinions on this, so every runner should decide on their own.

Example of Warm-Ups For Different Distances

Each warm-up needs to be specific to the upcoming race. However, they will all contain a section of general jogging and then specific racing drills. Here’s an overview:

GENERAL PART (jogging and dynamic stretches)

  • 5K race: 15 – 20 minutes
  • 10K race: 10 – 15 minutes
  • Half-marathon: 10 minutes
  • Marathon: 5 – 10 minutes

SPECIFIC PART (running technique drills and accelerations)

  • 5K race: 10 minutes of 3-4 repetitions totaling 60 meters
  • 10K race: 5-10 minutes of 2-3 repetitions totaling 60 meters
  • Half-marathon: 5 minutes of  1-2 repetitions totaling 60 meters
  • Marathon: 5 min of one repetition totaling 60 meters

What Is A Warm-Up For Endurance Runs?

Turn the first ten to 15 minutes of an endurance run into your warm-up. Start very relaxed, then slowly increase your pace, allowing your body to get used to and prepared for the exercise. After this short warm-up phase, you should activate the most important muscle groups again. 

Repeat the usual stretching exercises five to six times to activate those muscles and hold for three to four seconds. By tensing and releasing them, you can increase blood flow to the muscles to boost their performance.

You Know You’re Warmed Up When…

If you break a sweat, you can be pretty sure that you are properly warmed up. However, always make sure to take the air temperature, humidity, and intensity of your warm-up into consideration.

Unfortunately, there is no one-plan-fits-all approach to warming up. So, if the above warm-up exercises leave you feeling cold, try these instead:

How To Cool Down After Running

Cool Down Benefits

You’ve fought your way through your training, your heart’s still beating like crazy, and you bend over to catch your breath. You should be proud of your effort! But your workout isn’t quite over yet. A proper cool-down can speed up your recovery and increase the effectiveness of your training.

To produce an effective training stimulus, you must break out of your comfort zone and stress your body. The more intense your workout is, the longer it will take your body to recover. During the recovery process, your muscles rebuild and get stronger for future workouts. To achieve the greatest possible effect, your recovery has to be just as important as the training itself. Cool-down exercises are the first step of your recovery. The harder your workout or race was, the more important your cool-down is.

Cool-Down = Warm-Down

The terms “cool-down” and “warm-down” refer to the post-workout process of helping the body return to homeostasis after stress.

Just as a warm-up prepares your body for the workout, the cool-down helps your body return to a state of rest. The cool-down relaxes your muscles and lowers your heart and breathing rate. It helps your body to eliminate lactic acid and other waste products faster and to repair micro-injuries. A warm-down also provides your muscles with oxygenated blood, which speeds up the recovery process and helps you avoid sore muscles. These positive effects of cooling down help you recover faster from your training.

Warm-Down Exercise: Go For A Jog Or Walk

Your cool-down shouldn’t stress your body, so keep the pace nice and easy. After hard intervals, your heart rate might shoot up again after a few meters of jogging. If this happens, you can walk for several minutes and then try to jog again until your heart rate has returned to its pre-workout rate. The main thing is that the pace of your cool-down should be slower than your base training pace.

Why cooling down is important:

The cool-down phase initiates recovery – your body understands that the training is over. It can then start processing the training stimuli.

How Long Should Your Cool Down Workout Be?

The length of your cool-down exercise mainly depends on your fitness level and the workout you just completed: the better shape you’re in, the longer your cool-down can be. 

To cool down after training, run the last five to ten minutes at a reduced intensity, then stretch all big muscle groups. Unlike the warm-up, try to hold the stretches for at least 30 seconds. Your muscles will know it’s time to reduce tension and regenerate.

Why cool down after running?

Runners who regularly cool down recover faster, are ready for their next workout sooner, and have a lower risk of injury and overtraining.

Yoga for Your Warm-Up and Cool-Down Exercises

Yoga is one of the best ways to explore stretching warm-ups and cool-downs. The yoga series on our adidas Training app can help you explore the best warm-up exercises. You’ll find other cool-down exercises with pictures on the app, too. Get it here:

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How To Breathe Properly While Running

How To Breathe Properly While Running


You’ve just started running, and you’re already breathless. Is that normal, or could it be your poor breathing technique?

Your VO2 max and inter-muscular oxygen efficiency will increase as you become fitter. Breathing while running will become easier with time. But if you’re serious about running, you should learn proper breathing. You’ll likely be astounded by how much more enjoyable your run becomes!

Table of Contents

Benefits of Proper Breathing When Running

Proper running breathwork improves performance and keeps you from running out of breath. The heart rate naturally elevates during exercise. The heart pumps in response to breath; when we inhale, the heart slows down, and the body registers an increased level of carbon dioxide. This causes the nervous system to call for an uptick in breath rate to clear carbon dioxide. An exhale breath occurs.(1)

Heart Rate Variability

Naturally speeding up and slowing down the heart rate in response to oxygen and carbon dioxide.

When you breathe well, you increase your VO2 max. It’s the maximum amount of oxygen you can take in at any time. It measures energy efficiency and overall fitness.(2)  You can affect our heart rate with your breath, both physically and emotionally.(3)

Breathing Creates Positive Emotions

Studies show that attentive breathing while running has no overall benefit to running economy, but it does increase positive emotions in runners, leading them to run stronger and longer!(4)

This blog post shares some of the most popular breathing exercises for running.

How To Breathe Properly While Running

Nose Breathing Versus Mouth Breathing

The most economical choice is to Inhale through your nose and exhale out your mouth! While you may breathe quickly through your mouth during a sprint, it’s generally advisable to try breathing with your nose and mouth because inhaling through the mouth can lead to hyperventilation. Up to 40% of runners experience exercise-induced dyspnoea (hyperventilation during running) (5). 

Breathing through the nose while running carries several positives. Some great reasons to breathe through your nose are:

  • Your nasal microbiome cleans the air before it reaches your lungs.
  • Nasal breathing during exercise may cause reduced BR, reduced hypocapnia, and increased nitric oxide production (which reduces oxygen flow).(6)
  • Breathing through your nose has been shown to increase diaphragmatic function.(7)
  • Studies report favorable performance effects from nasal breath, such as decreased respiratory exchange ratio, VO2 max, and increased running economy and time to exhaustion.(8, 9)

Say “No” to the Nose in 4th Gear

Once you jump into “higher gears” of sprinting, your body will automatically switch from nasal to mouth breathing. That’s okay! Most people can only maintain nasal breathing up to 85% VO2 max effort.(10)

Learning to breathe with your nose takes time. Anecdotal evidence suggests that it takes ten to twelve weeks of focused nasal breathing while running for it to feel comfortable and habitual.(11) Set a goal, and stick to it!

Belly Breathing Versus Chest Breathing

The benefits of abdominal breathing are extensive and scientifically supported. See our blog post about yoga breathing for more information on belly breathing benefits. Deep belly breathing is a much more efficient technique because it uses the entire capacity of the lungs. The air you breathe in also travels down to the lower portion of your lungs and stays there longer. This increases your oxygen uptake.

However, belly breathing requires a relaxed core, which is ill-advised (and nearly impossible) to do while running. At high intensities, diaphragmatic breathing will result in less cardiac output, as the diaphragm and assisting muscles fatigue.(12) Shallow chest breathing is also antithetical to increasing VO2 max. So, your job as the runner is to find a sweet spot between belly and chest breathing, where your lungs fill to their optimal capacity for the run.

We recommend practicing belly breathing as a warm-up, cool-down, or for respiratory health training. 

How to Breathe With Your Belly

  1. Lie down on the floor or your sofa and place your hands or a light book on your stomach. Relax your stomach completely.
  2. Breathe in and out deeply and consciously. Watch the book rise when you breathe in and fall as you breathe out.
  3. Focus on trying to exhale all the air out of your lungs. Inhale very slowly and very deeply, without using your shoulders or neck. With a little practice, belly breathing will become automatic and feel completely natural.

Rhythmic Breathing

Rhythmic breathing involves matching steps to breath. It’s a mindful running skill and a running breathing technique. The clinical name for rhythmic breathing is locomotor-respiratory coupling (LRC). LRC is proven energetically advantageous as a mediator of breath rate and running pace.(13)

There are many kinds of running and breathing rhythms. Ultimately, the best rhythm is the one that feels natural and sustainable to you. Here are a few techniques to try:

  • For a lower intensity run, try breathing in for three steps and out for three steps (a 3:3 ratio). You might lengthen this to as much as 6:6. Many runners find that 4:4 feels best.
  • You should only use a 2:2 breath when sprinting or interval training. 
  • 1:1 breath is the danger zone! Use it for 20 seconds to get you through a sprint.

These rates should only be used as a rule of thumb. They do not apply to every runner. The best way is to try out a few different breathing rhythms and find the one that feels most comfortable to you.

Trust Your Body

The human body is an incredible thing. And as much as you train your fitness and breathing, the body ultimately does what it needs to keep you moving. Most researchers find that during exercise, individuals intuitively select the breath rate that minimizes their metabolic effort.(14, 15, 16) During steady-state exercise, the respiratory system tunes the breath to maintain equal oxygen and carbon dioxide.(17) One researcher states, “Indeed, the respiratory system is remarkable in responding ‘just right’ to exercise in most scenarios.”

So, get out and run! Rejoice in your body’s ability to breathe through the effort. Work on calm breathwork in your runs and your life. Your breath will become more deep, natural, and efficient with time. 

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Run Better With These 11 Features

Run Better With These 11 Features


What is the difference between a good run and a great run? It is in the details. And that’s why we’re constantly editing the details of our adidas Running app. In this blog post, we share the coolest features on the app, including what’s fresh. 

Table of Contents

1. Cardio Activities

Don’t be fooled by the name: adidas Running is about more than the daily jog! Our list of trackable fitness activities includes:

  • Running 
  • Hiking
  • Mountain biking
  • Road biking
  • Spinning

We recognize that you’re a multi-passionate fitness enthusiast and want to support you every step (or pedal) along your fitness journey.

2. Challenges and Virtual Races

We created the adidas Running app because we love running. Still, sometimes we need an extra push to tie our laces and hit the road. 

That’s why we host regular running challenges in the adidas Running app. Challenges are competitions with a specific mission over a certain timeframe. The themes and descriptions of the runs vary. Every running challenge is suitable for all levels of runners

How To Find A Challenge

See which challenges are currently open for registration by finding the Progress tab in your adidas Running app, then choosing Community.

Once you’ve joined, activities that comply with the challenge rules will be automatically linked and count towards the challenge. Track your performance and compare it to other users on the leaderboard!

Running Pals

Enthusiasm is contagious — invite friends to participate in challenges with you! It’s not about competition; it’s about healthy camaraderie.

3. Badges for Completed Races and Challenges

Show off your achievements! You can earn badges for virtual races and selected challenges. Your badge will appear on your profile. Races are completed by using the app or compatible device to track a single run that meets the distance goal. Complete a challenge by meeting a distance or duration goal.

4. Shoe Tracking

The way shoes fit changes with time and wear. Improperly fitting shoes can lead to shin splints and other sports injuries. Therefore, it’s a good idea to track how far you’ve run in them, so you know when it’s time to retire them

You can load your running shoes into your adidas Running profile and note which shoes you run in. The app tracks how many kilometers or miles they’ve covered overall. Then, the app lets you know when it’s time to start thinking about getting a new pair. You will get stats on the number of runs, average pace, and elevation changes you’ve accomplished in your shoes. You can even use this feature to determine which pair of shoes make you run fastest! #lifehack

How To Add Your First Shoe

Begin your first run. When complete, hit Finish. A window appears, prompting you to take a photo of your run, choose an emoji to describe your post-run feelings, and an icon asking you to add your first shoe.

5. Live Cheering

Go! Go! Go! One of the coolest features of adidas Running is the Live Cheering function. Cheering allows your in-app friends to track your route and encourage you in live time. Link your app with your headphones to listen to the “whoop-whoops!” when they happen.

Sharing is caring: return the motivation by cheering for others when you see them logging miles, too!

How To Enable Live Cheering

You can enable or disable live cheering on every run. Tap on the Activity Lightning Rod. Next to the Start Running bar, choose the Settings gear icon. Toggle the Live Tracking function off (to the left) or on (to the right). The bar is green when LIVE Tracking is on; it’s grey when turned off.

Note: the Live Cheering function will only broadcast your location if enabled. For added safety, there is a slight delay in the broadcast.

6. Vocal Running Coach

Gone are the days of stopping mid-run to check your miles and pace. The adidas Running app Live Coach gives you verbal updates about distance, speed, and calories burned. Not only does the Live Coach helps you stay on course, but it’s also encouraging to remember how far you’ve come!

Like Live Cheering, the Vocal Running Coach only speaks if you enable the feature. 

How To Enable Live Coach

Start a new run. When the timer appears, you will see a line showing your statistics below. Below that line is another line of light grey icons. The far-right icon has four squares. Choose it. The Live Coach voice image will appear. Tap to turn the Coach on or off. The image will turn green when it’s enabled; it is grey when disabled.

7. Goal Setting

The big picture makes your everyday runs so much more rewarding! Setting intelligent goals and measuring your progress toward them is so much easier with adidas Running. So long as you use it, the adidas Running app will track critical elements of your run: pace, speed, calories burned, and distance. All activities tracked will count toward your goals, and you’ll be alerted when you’ve reached one. You can get even more running statistics if you upgrade to Premium (for more on Premium Membership, scroll down to #11). 

How To Set Goals

Tap the Progress tab in the lower right corner of your home screen. My Goals will display, showing current running and exercising goals and your progress toward them. Choose Add Goal to edit the existing or set new ones.

8. Integrations

The adidas Running app integrates with many systems and trackers, from iOS to Android, Polar to Garmin, and Coros to Suunto. And while we adore the simplicity of running, we understand that building muscle, core strength, flexibility, and yoga are critical to a truly mobile and healthy being. That’s why we make it easy to link the adidas Running app and adidas Training app. You can easily see your stats, workouts, and plans for training and running. Plan workouts, track progress, and become your best self with ease. 

How to Connect a Partner Device

Connecting your Smart Watch with your adidas Running profile when you start your account is easy. Once you create a username and password, you’ll receive a series of set-up prompts. These include entering your physical statistics, allowing permissions, setting a goal, and connecting a Smart Watch (optional).

9. Be Part of a Global and Local Community

Whether you’re looking for a new running buddy or trying to inspire your friends to jog with you, the adidas Running app can help. Here are three ways to become part of our in-app community:

  1. Find your current app-using friends with the Facebook integration. 
  2. Join other app users in your area! They host meet-ups and events in cities worldwide. Check out upcoming events under the Events tab in your app.
  3. Build your community by following other runners. You can share your activities and support each other. For information on how to follow and accept requests, see this FAQ.

How To Find Communities In The App

Choose the Community icon in the lower-left corner. Scroll down to Discover People to link your Facebook friends and Contacts. Choose Connections to see your in-app followers. Choose Groups and Communities to find adidas Runners around the world.

The above nine features are included in the basic adidas Running app membership. But if you’re serious about up-leveling your running game (or just sticking to a new running program), you should give adidas Running Premium membership a spin. With Premium, you get more of everything:

  • In-depth statistics
  • Story runs
  • Home workouts
  • Training plans
  • All of the adidas Training app benefits, too!

Plus, we’re constantly adding new features to both adidas Running Basic and Premium.

How to Upgrade

Upgrade from Basic membership to Premium membership by finding your Profile in the app, scrolling to the bottom of the screen, and then choosing Premium.

Try a seven-day trial of Premium at no extra cost. After seven days, the trial automatically ends without any additional charge. To start paying for Premium membership, you can upgrade here.

11. Interval Running

Interval training — going all out for a short period, resting, and repeating — is a time-saving and highly beneficial type of training. It helps you improve your running performance and get faster.

If you’re new to interval running, you can choose from the workouts already loaded into your app. The Voice Coach will guide you through the intervals and tell you when to rest or speed up.

How To Choose An Interval Workout

Note: Only Premium members can access the Interval Training function. Tap the Activity lightning rod on the bottom of your screen. Then, tap the Settings wheel icon on the bottom right. Choose Select Your Workout. Then choose Interval Training.

Build Your Own HIIT Running

Instead of choosing one of the app’s interval presets, you can create your own session by tapping the gear icon in the Activity tab, then tapping Select Your Workout. Next, choose Interval Training and then the plus sign. Here you can customize your warm-up & cool-down time and select the number of intervals, intensity, and length of time. This blog post offers a more comprehensive explanation about creating your interval training. 

Run With Us

We hype the adidas Running app not because we work for the company but because we use the app ourselves. We know it’s not perfect (no app is). But based on community feedback and experience, we also think it’s the best running app on the market. 

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