<h2>What To Wear to Yoga</h2>
<p>Yoga is all about the mind and body connection. One of the best ways to feel confident and glide right into your yoga practice is to be in the right apparel. Flexibility, breathability, and comfort are your big three when figuring out what to wear to yoga. The proper <a href="https://www.adidas.com.au/yoga">yoga attire</a> will allow you to be present and fully immerse yourself in the yogi lifestyle. Before you bend into downward dog, check out our recommendations for what to wear to your next yoga class.&nbsp;&nbsp;</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/what-to-wear-to-your-next-yoga-class-body-image-1_226-874828.jpg" alt="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-1" title="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-1" class="image image-center">
<p>&nbsp;</p>
<h3>Yoga Tops</h3>
<p>For most classes, you will find comfort in a fitted top. The last thing you want is your shirt hanging over your head as you’re inverted. A fitted top can provide sleek support and stay put as you flow. Choose a sweat-wicking <a href="https://www.adidas.com.au/yoga-shirts">yoga top</a> and stay away from itchy tags and seams that chafe under your armpits. Go for a top that is breathable and flexible. There are several styles to choose from: yoga crop tops, short sleeves, or tank tops.&nbsp;&nbsp;</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/what-to-wear-to-your-next-yoga-class-body-image-2_226-874826.jpg" alt="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-2" title="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-2" class="image image-center">
<p>&nbsp;&nbsp;</p>
<h3>Yoga Sports Bra</h3>
<p>A supportive bra is the friend you’ll need when dressing for yoga. Always go for a bra that is comfortable and fits well. You want good coverage so that you feel secure and supported, no matter what type of yoga you’re doing. Wear a <a href="https://www.adidas.com.au/sports_bras">sports bra</a> without fastenings to avoid anything digging into your back. Check out the <a href="https://www.adidas.com.au/women-sports_bras-light_support">adidas Studio bras</a>, designed specifically for a flexible flow. If you need help figuring out how your sports bra should fit, then <a href="https://www.adidas.com.au/blog/444197-how-should-a-sports-bra-fit">read our guide</a>.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/what-to-wear-to-your-next-yoga-class-body-image-3_226-874829.jpg" alt="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-3" title="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-3" class="image image-center">
<p>&nbsp;</p>
<h3>Yoga Leotard</h3>
<p>Whoever said workout attire and style can’t commingle? The Yoga Leo turns heads and empowers yogis to look and feel their best when practicing. Your leotard should fit like a glove—an extremely comfortable and breathable one-piece that moves and flexes with you. Unlike pants and a top, most yoga onesies don’t have waistbands, allowing your mid-section to breathe and bend without feeling constricted. Be mindful of your leotard’s strap thickness—thicker straps will be less likely to slip off your shoulder when moving around.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/what-to-wear-to-your-next-yoga-class-body-image-4_226-874824.jpg" alt="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-4" title="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-4" class="image image-center">
<p>&nbsp;</p>
<h3>Yoga Pants</h3>
<p>Your <a href="https://www.adidas.com.au/yoga-pants">yoga bottoms</a>—whether they are pants or leggings—need to be as flexible as you. You don’t ever want to feel restricted by your clothes during yoga. Consider investing in high-waisted yoga bottoms if you want full coverage while bending and stretching. High-waisted yoga tights are less likely to slip down during fast practices or inverted poses. Nylon-polyester spandex blends are amazing when purchasing yoga leggings. They move with you through postures and wick away moisture.&nbsp;&nbsp;</p>
<p>&nbsp;</p>
<p>Looser fitting sweatpants are a viable option for slower-paced classes, such as yin or restorative yoga, where you want to be cozy and comfy. However, they can be too warm and less supportive in faster power yoga classes. Make sure to avoid thin or see-through yoga bottoms.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/what-to-wear-to-your-next-yoga-class-body-image-5_226-874825.jpg" alt="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-5" title="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-5" class="image image-center">
<p><br></p>
<p>&nbsp;</p>
<h3>Yoga Shorts</h3>
<p>Yoga shorts can be preferable during the hotter months or while practicing hot yoga. Like yoga pants and leggings, avoid yoga shorts that are too thin, lose or see through.&nbsp;</p>
<p>&nbsp;</p>
<p>Consider yoga shorts with built-in liners for added comfort and coverage during a super bendy practice. Like every essential yoga piece, make sure your shorts are made of quality, absorbent fabric. The absorbent feature allows you to feel dry and comfortable no matter how intense your practice is. Longer form-fitting bike shorts usually allow more comfort and coverage and are less likely to ride up than a loose or short pair.&nbsp;</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/what-to-wear-to-your-next-yoga-class-body-image-6_226-874827.jpg" alt="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-6" title="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-6" class="image image-center">
<p>&nbsp;</p>
<h3>Yoga Jacket or Hoodie</h3>
<p>Although you might not need it during your practice a yoga jacket or hoodie is nice to have, especially if you get cold fast. It may also come in handy if you need to run errands before or after class and it’s cold out. A loose fit may be more comfortable, especially over sweaty clothes.</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/what-to-wear-to-your-next-yoga-class-body-image-7_226-874830.jpg" alt="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-7" title="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-7" class="image image-center">
<p>&nbsp;</p>
<h3>Yoga Class Accessories&nbsp;</h3>
<p>Few accessories are required in the world of yoga. However, here are a few things you can bring to your next yoga class to make your experience more enjoyable. While you may be able to rent a mat at your studio, having your own is also an option. When buying a mat, pick a length and thickness that works for you. Always have a headband or hair tie, so your hair isn’t falling in your face. Remember, no matter how fast or slow your yoga class is, hydration is essential, so always bring your water bottle. Lastly, consider purchasing a yoga towel to bring to class if you sweat a lot.&nbsp;&nbsp;</p>
<p>&nbsp;</p>
<img src="https://brand.assets.adidas.com/capi/enAU/Images/what-to-wear-to-your-next-yoga-class-body-image-8_226-874833.jpg" alt="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-8" title="What-To-Wear-To-Your-Next-Yoga-Class-Body-Image-8" class="image image-center">
<p>&nbsp;&nbsp;</p>
<h2>Creating the look: Yoga Class Outfit</h2>
<p>Now that you know what to wear to yoga class, go forth and prosper! Have fun. Be creative. Be colorful or simple! Your body, your choice. Wear whatever makes you feel confident and comfortable. You got this yogi. Shop adidas for all the styles, including our new yoga collection made in part with recycled ocean plastic.</p>


ADIDAS YOGA COLLECTION_/yoga

ADIDAS YOGA COLLECTION

MEN YOGA COLLECTION_/men-yoga

MEN YOGA COLLECTION

WOMEN YOGA COLLECTION_/women-yoga

WOMEN YOGA COLLECTION

What To Wear to Yoga Yoga is all about the mind and body connection. One of the best ways to feel confident and glide right into your yoga practice is to be in the right apparel. Flexibility, breathability, and comfort are your big three when figuring out what to wear to yoga. The proper yoga attire will allow you to be present and fully immerse yourself in the yogi lifestyle. Before you bend into downward dog, check out our recommendations for what to wear to your next yoga class. Yoga Tops For most classes, you will find comfort in a fitted top. The last thing you want is your shirt hanging over your head as you’re inverted. A fitted top can provide sleek support and stay put as you flow. Choose a sweat-wicking yoga top and stay away from itchy tags and seams that chafe under your armpits. Go for a top that is breathable and flexible. There are several styles to choose from: yoga crop tops, short sleeves, or tank tops. Yoga Sports Bra A supportive bra is the friend you’ll need when dressing for yoga. Always go for a bra that is comfortable and fits well. You want good coverage so that you feel secure and supported, no matter what type of yoga you’re doing. Wear a sports bra without fastenings to avoid anything digging into your back. Check out the adidas Studio bras, designed specifically for a flexible flow. If you need help figuring out how your sports bra should fit, then read our guide. Yoga Leotard Whoever said workout attire and style can’t commingle? The Yoga Leo turns heads and empowers yogis to look and feel their best when practicing. Your leotard should fit like a glove—an extremely comfortable and breathable one-piece that moves and flexes with you. Unlike pants and a top, most yoga onesies don’t have waistbands, allowing your mid-section to breathe and bend without feeling constricted. Be mindful of your leotard’s strap thickness—thicker straps will be less likely to slip off your shoulder when moving around. Yoga Pants Your yoga bottoms—whether they are pants or leggings—need to be as flexible as you. You don’t ever want to feel restricted by your clothes during yoga. Consider investing in high-waisted yoga bottoms if you want full coverage while bending and stretching. High-waisted yoga tights are less likely to slip down during fast practices or inverted poses. Nylon-polyester spandex blends are amazing when purchasing yoga leggings. They move with you through postures and wick away moisture. Looser fitting sweatpants are a viable option for slower-paced classes, such as yin or restorative yoga, where you want to be cozy and comfy. However, they can be too warm and less supportive in faster power yoga classes. Make sure to avoid thin or see-through yoga bottoms. Yoga Shorts Yoga shorts can be preferable during the hotter months or while practicing hot yoga. Like yoga pants and leggings, avoid yoga shorts that are too thin, lose or see through. Consider yoga shorts with built-in liners for added comfort and coverage during a super bendy practice. Like every essential yoga piece, make sure your shorts are made of quality, absorbent fabric. The absorbent feature allows you to feel dry and comfortable no matter how intense your practice is. Longer form-fitting bike shorts usually allow more comfort and coverage and are less likely to ride up than a loose or short pair. Yoga Jacket or Hoodie Although you might not need it during your practice a yoga jacket or hoodie is nice to have, especially if you get cold fast. It may also come in handy if you need to run errands before or after class and it’s cold out. A loose fit may be more comfortable, especially over sweaty clothes. Yoga Class Accessories Few accessories are required in the world of yoga. However, here are a few things you can bring to your next yoga class to make your experience more enjoyable. While you may be able to rent a mat at your studio, having your own is also an option. When buying a mat, pick a length and thickness that works for you. Always have a headband or hair tie, so your hair isn’t falling in your face. Remember, no matter how fast or slow your yoga class is, hydration is essential, so always bring your water bottle. Lastly, consider purchasing a yoga towel to bring to class if you sweat a lot. Creating the look: Yoga Class Outfit Now that you know what to wear to yoga class, go forth and prosper! Have fun. Be creative. Be colorful or simple! Your body, your choice. Wear whatever makes you feel confident and comfortable. You got this yogi. Shop adidas for all the styles, including our new yoga collection made in part with recycled ocean plastic.

what-to-wear-to-your-next-yoga-class-masthead-d_221-874831

what-to-wear-to-your-next-yoga-class-masthead-t_221-874835

what-to-wear-to-your-next-yoga-class-masthead

what-to-wear-to-your-next-yoga-class-masthead-m_221-874832

What To Wear to Your Next Yoga Class

Curious about what to wear to yoga class? Connect with your inner yogi and learn what to wear to yoga with this adidas guide for yoga learners and lovers. 

<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">The best shoes for gym depend on which style of workout you’re doing. For example, running shoes might not be the best for HIIT sessions or heavy weightlifting. Before choosing training shoes for the gym, you need to understand how much load your body is going to take.</span></p>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">Shoes offer support and can facilitate better form and performance, so choosing the right shoes to wear to the gym could help you reach your training goals - and choosing poorly could slow them down.&nbsp;&nbsp;</span></p>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">Unless you’re going to the gym to knock out 30 minutes on the treadmill and a few mat exercises, running shoes aren’t the best footwear for gym training. There are many different kinds of running shoes, but the general characteristics include a curved outsole for springiness as you push off, and a well-cushioned midsole designed for energized strides and long-distance comfort. While these are great characteristics for running, they can inhibit your movement in strength-based workouts and can even be dangerous if you’re lifting heavy weights due to their instability in held positions.&nbsp;</span></p>
<h2>WHAT IS THE DIFFERENCE BETWEEN RUNNING AND GYM SHOES?</h2>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">Running trainers have more cushion and height than gym shoes, which are usually flatter and denser. The structural changes make running shoes less than ideal for your typical HIIT, strength training and weightlifting workouts.</span></p>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">Let’s break down why:</span></p>
<ul>
<li>
  <a href="https://www.adidas.com.au/running-shoes"><span style="font-family: AdihausDIN-Regular; font-size: 16px">Running shoes:</span></a><span style="font-family: AdihausDIN-Regular; font-size: 16px"> Designed for forward, repetitive motion such as road or treadmill running. They typically feature a curved rocker outsole that helps propel you forward and a highly cushioned midsole that absorbs impact and supports longer distances.</span>
</li>
<li>
  <a href="https://www.adidas.com.au/gym_training-shoes"><span style="font-family: AdihausDIN-Regular; font-size: 16px">Gym shoes</span></a><span style="font-family: AdihausDIN-Regular; font-size: 16px">: Designed for fast-paced movement and groundedness. They usually have a flatter, more stable sole to help keep you balanced during lifts, squats and lateral movements. They place less emphasis on cushioning and more on control and grip under load.</span>
</li>
</ul>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">So, unless you’re hitting the treadmill, it might be time to add a pair of gym training shoes to your rotation.</span></p>
<p></p>
<h2>SHOULD YOU WEAR DIFFERENT SHOES FOR DIFFERENT WORKOUTS?</h2>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">Yes, just like running shoes don’t work for gym workouts, shoes best for HIIT sessions aren’t necessarily great for lifting heavy weights.</span></p>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">This guide breaks down the best shoes for the gym and how to choose the correct pair for your workout style.</span></p>
<p></p>
<h2>STRENGTH TRAINING </h2>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">The best </span><a href="https://www.adidas.com.au/strength_training-shoes"><span style="font-family: AdihausDIN-Regular; font-size: 16px">strength training shoes</span></a><span style="font-family: AdihausDIN-Regular; font-size: 16px"> support good form. Look for a flat sole that supports controlled movement and a wide toe box to promote even weight distribution. High-grip rubber outsoles keep feet in the lifting position, and breathable materials keep your feet cool and comfortable throughout your session.</span></p>
<h3>DROPSET 4 TRAINER </h3>
<img src="https://brand.assets.adidas.com/image/upload/v1784026220/blog_dropset4_training_hp_mh_d_043c50fad8.avif" class="image image-center">
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">The Dropset 4 is built to provide controlled stability during functional strength training.</span></p>
<ul>
<li>
  <span style="font-family: AdihausDIN-Regular; font-size: 16px">A Repetitor midsole provides consistent energy return and stable cushioning.</span>
</li>
<li>
  <span style="font-family: AdihausDIN-Regular; font-size: 16px">The durable outsole delivers reliable grip for lifts, agility drills, and high-intensity training.&nbsp;</span>
</li>
</ul>
<h2>HIIT WORKOUTS</h2>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">The best </span><a href="https://www.adidas.com.au/hiit-shoes"><span style="font-family: AdihausDIN-Regular; font-size: 16px">shoes for HIIT workouts</span></a><span style="font-family: AdihausDIN-Regular; font-size: 16px"> support explosive movement and quick changes in direction. Lightweight cushioning absorbs impact during jumps, burpees and squat pulses. A stable outsole and secure upper allow multi-directional movement during fast lateral exercises such as mountain climbers, skaters, and agility drills.&nbsp;</span></p>
<h3>RAPIDMOVE ADV 2<span style="font-size: 11px">&nbsp;</span></h3>
<img src="https://brand.assets.adidas.com/image/upload/v1784026220/blog_rapidmoveadv2_training_hp_mh_d_569df8b99b.avif" class="image image-center">
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">The Rapidmove ADV 2 is designed to keep you moving with confidence during HIIT, circuit training and studio workouts.</span></p>
<ul>
<li>
  <span style="font-family: AdihausDIN-Regular; font-size: 16px">The Lightstrike Pro midsole cushioning is lightweight and responsive.</span>
</li>
<li>
  <span style="font-family: AdihausDIN-Regular; font-size: 16px">The Dynamic Torsion System and wider heel base provide stability for multi-directional movement. &nbsp;</span>
</li>
</ul>
<p></p>
<h2>HYBRID TRAINING</h2>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">The best </span><a href="https://www.adidas.com.au/hybrid_training-shoes"><span style="font-family: AdihausDIN-Regular; font-size: 16px">hybrid training shoes </span></a><span style="font-family: AdihausDIN-Regular; font-size: 16px">provide the versatility to transition between strength work and cardio. Responsive cushioning supports running and dynamic movement, while a stable platform helps maintain control during lifts and functional exercises. Durable outsoles deliver reliable grip across a variety of training surfaces, helping you move confidently through every workout.</span></p>
<h3>ADIZERO DROPSET PRO</h3>
<img src="https://brand.assets.adidas.com/image/upload/v1784026220/blog_adizerodropsetpro_training_hp_mh_d_6ac325ac85.avif" class="image image-center">
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">The Adizero Dropset Pro offers a balance of lightweight responsiveness and stability, making it a solid option for both strength and agility workouts.</span></p>
<ul>
<li>
  <span style="font-family: AdihausDIN-Regular; font-size: 16px">The lightweight upper with breathable inserts keeps feet cool and comfortable throughout workouts.</span>
</li>
<li>
  <span style="font-family: AdihausDIN-Regular; font-size: 16px">Lightstrike Pro cushioning, a secure midfoot strap and stable platform support smooth transitions between running, jumping and lifting.&nbsp;</span>
</li>
</ul>
<p></p>
<h2>HOW TO CARE FOR YOUR GYM SHOES</h2>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">No matter which fits your workout style, it’s important to take care of your footwear to extend its lifespan. How often you replace your shoes depends on how much wear they get. If the heel, outsole, or cushioning is showing signs of wear, or if you’re feeling pain during or after your session, it’s probably time to switch to a new pair.</span></p>
<p></p>
<h2>CHOOSING THE BEST SHOES FOR THE GYM</h2>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">The best gym shoes depend on how you train, so choosing footwear designed for your workout can help improve comfort and better form during exercise.</span></p>
<p><span style="font-family: AdihausDIN-Regular; font-size: 16px">Find your fit, step into the gym, and start training with confidence.</span></p>


WOMEN GYM SHOES_/women-gym_training-shoes

WOMEN GYM SHOES

MEN GYM SHOES_/men-gym_training-shoes

MEN GYM SHOES

The best shoes for gym depend on which style of workout you’re doing. For example, running shoes might not be the best for HIIT sessions or heavy weightlifting. Before choosing training shoes for the gym, you need to understand how much load your body is going to take. Shoes offer support and can facilitate better form and performance, so choosing the right shoes to wear to the gym could help you reach your training goals - and choosing poorly could slow them down. Unless you’re going to the gym to knock out 30 minutes on the treadmill and a few mat exercises, running shoes aren’t the best footwear for gym training. There are many different kinds of running shoes, but the general characteristics include a curved outsole for springiness as you push off, and a well-cushioned midsole designed for energized strides and long-distance comfort. While these are great characteristics for running, they can inhibit your movement in strength-based workouts and can even be dangerous if you’re lifting heavy weights due to their instability in held positions. WHAT IS THE DIFFERENCE BETWEEN RUNNING AND GYM SHOES? Running trainers have more cushion and height than gym shoes, which are usually flatter and denser. The structural changes make running shoes less than ideal for your typical HIIT, strength training and weightlifting workouts. Let’s break down why: Running shoes: Designed for forward, repetitive motion such as road or treadmill running. They typically feature a curved rocker outsole that helps propel you forward and a highly cushioned midsole that absorbs impact and supports longer distances. Gym shoes: Designed for fast-paced movement and groundedness. They usually have a flatter, more stable sole to help keep you balanced during lifts, squats and lateral movements. They place less emphasis on cushioning and more on control and grip under load. So, unless you’re hitting the treadmill, it might be time to add a pair of gym training shoes to your rotation. SHOULD YOU WEAR DIFFERENT SHOES FOR DIFFERENT WORKOUTS? Yes, just like running shoes don’t work for gym workouts, shoes best for HIIT sessions aren’t necessarily great for lifting heavy weights. This guide breaks down the best shoes for the gym and how to choose the correct pair for your workout style. STRENGTH TRAINING  The best strength training shoes support good form. Look for a flat sole that supports controlled movement and a wide toe box to promote even weight distribution. High-grip rubber outsoles keep feet in the lifting position, and breathable materials keep your feet cool and comfortable throughout your session. DROPSET 4 TRAINER  The Dropset 4 is built to provide controlled stability during functional strength training. A Repetitor midsole provides consistent energy return and stable cushioning. The durable outsole delivers reliable grip for lifts, agility drills, and high-intensity training. HIIT WORKOUTS The best shoes for HIIT workouts support explosive movement and quick changes in direction. Lightweight cushioning absorbs impact during jumps, burpees and squat pulses. A stable outsole and secure upper allow multi-directional movement during fast lateral exercises such as mountain climbers, skaters, and agility drills. RAPIDMOVE ADV 2 The Rapidmove ADV 2 is designed to keep you moving with confidence during HIIT, circuit training and studio workouts. The Lightstrike Pro midsole cushioning is lightweight and responsive. The Dynamic Torsion System and wider heel base provide stability for multi-directional movement. HYBRID TRAINING The best hybrid training shoes provide the versatility to transition between strength work and cardio. Responsive cushioning supports running and dynamic movement, while a stable platform helps maintain control during lifts and functional exercises. Durable outsoles deliver reliable grip across a variety of training surfaces, helping you move confidently through every workout. ADIZERO DROPSET PRO The Adizero Dropset Pro offers a balance of lightweight responsiveness and stability, making it a solid option for both strength and agility workouts. The lightweight upper with breathable inserts keeps feet cool and comfortable throughout workouts. Lightstrike Pro cushioning, a secure midfoot strap and stable platform support smooth transitions between running, jumping and lifting. HOW TO CARE FOR YOUR GYM SHOES No matter which fits your workout style, it’s important to take care of your footwear to extend its lifespan. How often you replace your shoes depends on how much wear they get. If the heel, outsole, or cushioning is showing signs of wear, or if you’re feeling pain during or after your session, it’s probably time to switch to a new pair. CHOOSING THE BEST SHOES FOR THE GYM The best gym shoes depend on how you train, so choosing footwear designed for your workout can help improve comfort and better form during exercise. Find your fit, step into the gym, and start training with confidence.

training-ss24-strength-global-launch-what-shoes-should-you-wear-to-the-gym-image-header-d_188-1088576

training-ss24-strength-global-launch-what-shoes-should-you-wear-to-the-gym-image-header-t_188-1088575

training-ss24-strength-global-launch-what-shoes-should-you-wear-to-the-gym-image-header

training-ss24-strength-global-launch-what-shoes-should-you-wear-to-the-gym-image-header-m_188-1088574

What Kind of Shoes Should You Wear to the Gym

Get the right support for your training session. Find out the best workout shoes for the gym with adidas’ top picks and advice.

<p>The right shoes can make or break your entire run. When comparing trail running shoes vs road running shoes, understanding the key differences is essential for finding the perfect pair, no matter where your run takes you.</p>
<p>Choosing the right running shoe matters more than you might think. The wrong pair can lead to discomfort, reduced performance, or even injury over time. While some runners wonder if one shoe can do it all, each type is engineered with specific features to match the demands of different environments. This guide breaks down exactly how they differ, and how to choose the right pair for your runs.</p>
<h2>What Are Trail Running Shoes?</h2>
<p>Ever navigated rocky mountain runs, muddy forest paths, or off-road trails? <a href="https://www.adidas.com.au/trail_running-shoes">Trail running shoes</a> are designed specifically for unpredictable terrain like dirt paths, mountainous trails and uneven ground. Unlike standard running shoes, trail runners provide increased grip, protection, and stability to handle these diverse surfaces.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1780937553/edi_ss26_road_vs_trail_body_image_1_1_07eea8ee96.png" class="image image-center">
<p>Trail running shoes combine the lightweight flexibility of running sneakers with the high traction and sturdy design of hiking shoes. From the bottom up, here’s what trail running shoes can offer:</p>
<ul>
<li>
  <strong>Grippy outsoles: </strong>The outer section of these shoes tends to be thicker than regular running sneakers. Plus, deep lugs (the raised patterns on the sole) provide traction on loose dirt, mud, and wet rocks.
</li>
<li>
  <strong>Firmer midsoles:</strong> Compared to road shoes, trail shoes often feel firmer. This helps improve stability and control on uneven terrain.
</li>
<li>
  <strong>Underfoot protection:</strong> Many models include a protective layer in the midsole that shields your foot from sharp rocks and debris.
</li>
<li>
  <strong>Protective uppers: </strong>Reinforced materials protect the tops of your feet from weather, dirt, roots, and flying debris. Many trail shoes are also insulated or water-resistant for wet conditions.
</li>
</ul>
<p>These might be built for trails, but can you use trail running sneakers on the road? You can, but they’re not always the most comfortable or efficient choice. We’ll cover that in more detail later.</p>
<h2>What Are Road Running Shoes?</h2>
<p>Road running shoes are built for consistent, traditionally flat surfaces like asphalt, concrete, and treadmills. The design focuses on cushioning, comfort, and smooth transitions to handle repetitive impact over long distances.</p>
<p>Here are the features of road running shoes:</p>
<ul>
<li>
  <strong>Flat, durable outsoles:</strong> Road shoes use minimal tread to maintain full contact with the ground, creating a smooth, efficient ride on pavement.
</li>
<li>
  <strong>Soft cushioning: </strong>Thick, responsive midsoles absorb impact from repeated foot strikes on hard surfaces, helping reduce stress on joints.
</li>
<li>
  <strong>Lightweight construction:</strong> Road shoes are typically lighter than trail shoes, making them ideal for speed and long-distance comfort.
</li>
<li>
  <strong>Breathable uppers:</strong> Engineered mesh improves airflow, keeping your feet cool during runs.
</li>
</ul>
<p></p>
<h2>The Difference Between Trail Running Shoes and Running Shoes</h2>
<p>To help you understand exactly what the differences are, we’ve put together a simple side-by-side comparison of the most important features:</p>
<img src="https://brand.assets.adidas.com/image/upload/v1781218743/edi_ss26_road_vs_trail_table_3b41f050a8.png" class="image image-center">
<h2><br>Can You Use Trail Running Shoes on the Road?</h2>
<p>So you want to buy a new pair of running shoes, but you’re thinking of mixing trail running with road running in your routine. Naturally, the question comes up: can one pair handle both?</p>
<img src="https://brand.assets.adidas.com/image/upload/v1780937592/edi_ss26_road_vs_trail_body_image_2_1_9407841352.png" class="image image-center">
<p>Technically, yes, but trail running shoes aren’t ideal for regular road running. While they can manage short stretches of pavement, especially on mixed-terrain routes, there are a few trade-offs to consider. The soft rubber and deep lugs that provide grip on trails tend to wear down faster on hard surfaces, which can shorten the lifespan of the shoe.</p>
<p>Trail shoes are also typically heavier due to added protection like rock plates and reinforced uppers, giving them a bulkier feel compared to lightweight road running shoes. On top of that, the lugged outsole can feel firm or slightly clunky on smooth pavement, making the ride less efficient.</p>
<p>Ideally, it’s best to have a dedicated pair for each: trail running shoes for off-road adventures, and road running shoes for pavement.</p>
<h2>Can You Use Road Running Shoes for Trail Running?</h2>
<p>So, what about the other way around? You can sometimes use road running shoes for trail running, but only on light terrain. Road running shoes can handle well-maintained, hard-packed trails or gravel paths, but they’re not built for technical or uneven ground.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1780937648/edi_ss26_road_vs_trail_body_image_3_1_b59afd7454.png" class="image image-center">
<p>On more challenging terrain, their limitations become clear. Smooth outsoles don’t provide enough grip on mud, wet rocks, or loose dirt, increasing the risk of slipping. They also lack protective features like rock plates or reinforced uppers, leaving your feet more exposed to sharp objects and rough surfaces.</p>
<h2>Are Trail Running Shoes Good for Hiking?</h2>
<p>Trail running shoes can be a great option for light hikes, especially if you prefer something more lightweight and flexible than traditional hiking boots. They perform well on dirt paths and moderately uneven terrain, offering solid traction, all-day comfort, and a more natural, less rigid feel underfoot — ideal for faster-paced hikes.</p>
<p>However, they’re not suited for every situation. If you’re carrying a heavy pack, tackling highly technical terrain, or need strong ankle support, traditional hiking boots are usually the better choice. If you’re still unsure, check out our comparison <a href="https://www.adidas.com/us/blog/1000409-trail-running-shoes-vs-hiking-shoes">guide on trail running shoes vs hiking shoes</a>.</p>
<h2>How to Choose the Right Shoe for You</h2>
<p>Choosing between trail and road running shoes comes down to where (and how) you run. Here’s a quick and easy guide to help you decide once and for all.</p>
<p>Choose trail running shoes if:</p>
<ul>
<li>
  You run on dirt, mud, rocks, or snow
</li>
<li>
  You need extra grip and stability
</li>
<li>
  You want protection from debris and uneven terrain
</li>
</ul>
<p>Choose road running shoes if:</p>
<ul>
<li>
  You run primarily on pavement or treadmills
</li>
<li>
  You prioritize lightweight comfort and speed
</li>
<li>
  You want maximum cushioning for long distances
</li>
</ul>
<p>Consider both if:</p>
<ul>
<li>
  You regularly run on mixed terrain
</li>
<li>
  Your routes include both pavement and trails
</li>
<li>
  You want the best performance in each environment
</li>
</ul>
<img src="https://brand.assets.adidas.com/image/upload/v1780937678/edi_ss26_road_vs_trail_body_image_4_1_4447d03777.png" class="image image-center">
<p>If you’re just getting started, check out our guides on <a href="https://www.adidas.com.au/blog/532007-how-to-choose-running-shoes">how to choose running shoes</a>, <a href="https://www.adidas.com/us/blog/trail-running-for-beginners-benefits-and-tips-to-find-your-stride">trail running for beginners</a>, and, if you’re completely new to the running scene, a general <a href="https://www.adidas.com.au/blog/508760-a-beginners-guide-to-running">beginner’s guide to running</a>.</p>
<h2>Choosing a Pair of Trail Running Shoes</h2>
<p>When shopping for trail running shoes, focus on features that match your running style and environment:</p>
<h3>Wet conditions</h3>
<p>Running through mud, rain, or shallow streams? Look for trail-ready gear designed to handle the elements. adidas Terrex Agravic GTX Trail Running shoes combine lightweight construction with breathable, sweat-wicking materials to help keep you comfortable when conditions get wet and unpredictable.</p>
<p>Shoes like the adidas <a href="https://www.adidas.com.au/agravic">Terrex Agravic trail running shoes</a> have a Continental™ rubber outsole which is built for control on varied terrain, offering the traction and support you need to stay confident on slick, uneven surfaces.</p>
<img src="https://brand.assets.adidas.com/image/upload/v1780937702/Video_Image_1_4c6145032d.png" class="image image-center">
<h3>Long-distance</h3>
<p>For longer trail runs, cushioning and support become essential. Choose shoes with responsive, cushioned midsoles that absorb impact while still providing stability on uneven ground. Shoes like the adidas Agravic Speed Ultra 2 are designed to keep your feet stable and secure mile after mile without sacrificing comfort.</p>
<h3>Technical terrain</h3>
<p>If your routes include rocky paths, steep climbs, or loose ground, go for shoes with aggressive lug patterns and reinforced protection. Durable outsoles offer reliable grip, as shown in the Terrex Agravic TT Trail Running Shoes.</p>
<p>With the right features in mind, you’re ready to choose a pair that matches your terrain, distance, and running style.</p>


Shop Women's Trail Running Gear_/women-trail_running

Women trail running gear

Shop Men's Trail Running Gear_/men-trail_running

Men trail running gear

Trail running shoes_/trail_running-shoes

Trail runners

trail running vs road running shoes faq EM

Frequently Asked Questions

The right shoes can make or break your entire run. When comparing trail running shoes vs road running shoes, understanding the key differences is essential for finding the perfect pair, no matter where your run takes you. Choosing the right running shoe matters more than you might think. The wrong pair can lead to discomfort, reduced performance, or even injury over time. While some runners wonder if one shoe can do it all, each type is engineered with specific features to match the demands of different environments. This guide breaks down exactly how they differ, and how to choose the right pair for your runs. What Are Trail Running Shoes? Ever navigated rocky mountain runs, muddy forest paths, or off-road trails? Trail running shoes are designed specifically for unpredictable terrain like dirt paths, mountainous trails and uneven ground. Unlike standard running shoes, trail runners provide increased grip, protection, and stability to handle these diverse surfaces. Trail running shoes combine the lightweight flexibility of running sneakers with the high traction and sturdy design of hiking shoes. From the bottom up, here’s what trail running shoes can offer: Grippy outsoles: The outer section of these shoes tends to be thicker than regular running sneakers. Plus, deep lugs (the raised patterns on the sole) provide traction on loose dirt, mud, and wet rocks. Firmer midsoles: Compared to road shoes, trail shoes often feel firmer. This helps improve stability and control on uneven terrain. Underfoot protection: Many models include a protective layer in the midsole that shields your foot from sharp rocks and debris. Protective uppers: Reinforced materials protect the tops of your feet from weather, dirt, roots, and flying debris. Many trail shoes are also insulated or water-resistant for wet conditions. These might be built for trails, but can you use trail running sneakers on the road? You can, but they’re not always the most comfortable or efficient choice. We’ll cover that in more detail later. What Are Road Running Shoes? Road running shoes are built for consistent, traditionally flat surfaces like asphalt, concrete, and treadmills. The design focuses on cushioning, comfort, and smooth transitions to handle repetitive impact over long distances. Here are the features of road running shoes: Flat, durable outsoles: Road shoes use minimal tread to maintain full contact with the ground, creating a smooth, efficient ride on pavement. Soft cushioning: Thick, responsive midsoles absorb impact from repeated foot strikes on hard surfaces, helping reduce stress on joints. Lightweight construction: Road shoes are typically lighter than trail shoes, making them ideal for speed and long-distance comfort. Breathable uppers: Engineered mesh improves airflow, keeping your feet cool during runs. The Difference Between Trail Running Shoes and Running Shoes To help you understand exactly what the differences are, we’ve put together a simple side-by-side comparison of the most important features: Can You Use Trail Running Shoes on the Road? So you want to buy a new pair of running shoes, but you’re thinking of mixing trail running with road running in your routine. Naturally, the question comes up: can one pair handle both? Technically, yes, but trail running shoes aren’t ideal for regular road running. While they can manage short stretches of pavement, especially on mixed-terrain routes, there are a few trade-offs to consider. The soft rubber and deep lugs that provide grip on trails tend to wear down faster on hard surfaces, which can shorten the lifespan of the shoe. Trail shoes are also typically heavier due to added protection like rock plates and reinforced uppers, giving them a bulkier feel compared to lightweight road running shoes. On top of that, the lugged outsole can feel firm or slightly clunky on smooth pavement, making the ride less efficient. Ideally, it’s best to have a dedicated pair for each: trail running shoes for off-road adventures, and road running shoes for pavement. Can You Use Road Running Shoes for Trail Running? So, what about the other way around? You can sometimes use road running shoes for trail running, but only on light terrain. Road running shoes can handle well-maintained, hard-packed trails or gravel paths, but they’re not built for technical or uneven ground. On more challenging terrain, their limitations become clear. Smooth outsoles don’t provide enough grip on mud, wet rocks, or loose dirt, increasing the risk of slipping. They also lack protective features like rock plates or reinforced uppers, leaving your feet more exposed to sharp objects and rough surfaces. Are Trail Running Shoes Good for Hiking? Trail running shoes can be a great option for light hikes, especially if you prefer something more lightweight and flexible than traditional hiking boots. They perform well on dirt paths and moderately uneven terrain, offering solid traction, all-day comfort, and a more natural, less rigid feel underfoot — ideal for faster-paced hikes. However, they’re not suited for every situation. If you’re carrying a heavy pack, tackling highly technical terrain, or need strong ankle support, traditional hiking boots are usually the better choice. If you’re still unsure, check out our comparison guide on trail running shoes vs hiking shoes. How to Choose the Right Shoe for You Choosing between trail and road running shoes comes down to where (and how) you run. Here’s a quick and easy guide to help you decide once and for all. Choose trail running shoes if: You run on dirt, mud, rocks, or snow You need extra grip and stability You want protection from debris and uneven terrain Choose road running shoes if: You run primarily on pavement or treadmills You prioritize lightweight comfort and speed You want maximum cushioning for long distances Consider both if: You regularly run on mixed terrain Your routes include both pavement and trails You want the best performance in each environment If you’re just getting started, check out our guides on how to choose running shoes, trail running for beginners, and, if you’re completely new to the running scene, a general beginner’s guide to running. Choosing a Pair of Trail Running Shoes When shopping for trail running shoes, focus on features that match your running style and environment: Wet conditions Running through mud, rain, or shallow streams? Look for trail-ready gear designed to handle the elements. adidas Terrex Agravic GTX Trail Running shoes combine lightweight construction with breathable, sweat-wicking materials to help keep you comfortable when conditions get wet and unpredictable. Shoes like the adidas Terrex Agravic trail running shoes have a Continental™ rubber outsole which is built for control on varied terrain, offering the traction and support you need to stay confident on slick, uneven surfaces. Long-distance For longer trail runs, cushioning and support become essential. Choose shoes with responsive, cushioned midsoles that absorb impact while still providing stability on uneven ground. Shoes like the adidas Agravic Speed Ultra 2 are designed to keep your feet stable and secure mile after mile without sacrificing comfort. Technical terrain If your routes include rocky paths, steep climbs, or loose ground, go for shoes with aggressive lug patterns and reinforced protection. Durable outsoles offer reliable grip, as shown in the Terrex Agravic TT Trail Running Shoes. With the right features in mind, you’re ready to choose a pair that matches your terrain, distance, and running style.

trailrunningvsrunningshoe-desktop-d_221-544319

trailrunningvsrunningshoe-desktop

trailrunningvsrunningshoe-desktop-m_221-544317

Trail Running Shoes vs Road Running Shoes: What’s the Difference?

Trail running shoes and road running shoes are built for different terrain. But which should you go for? Learn the differences and find the right pair for you.

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


Women Activewear_/women-gym_training

Women Activewear

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

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

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Beginner Weight Training for Women: 7 Exercises to Try

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

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


SHOP WOMEN TENNIS_/women-tennis

SHOP WOMEN TENNIS

SHOP MEN TENNIS_/men-tennis

SHOP MEN TENNIS

adidas Pickleball Gear

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

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

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How to Play Pickleball: Everything a Beginner Needs to Know 

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

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


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

SHOP MEN’S RUNNING SHOES

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

SHOP WOMEN’S RUNNING SHOES

SHOP KIDS' RUNNING SHOES_/kids-running-shoes

SHOP KIDS' RUNNING SHOES

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

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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.

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