How to start running in 2018

Feeling like your running shoes have been collecting dust for too long? Here are the expert tips to get your legs moving!

Are you one of those people who pull their running shoes out of winter when the sun finds its way back to Sweden? Then you might need some tips from Adidas product expert Stefan Rehn, who knows the easiest way to get back into running and make it part of your everyday life - without it feeling like a chore.

- My best tip is to sign up for a race in the spring, maybe the Tjejmilen in August? Or Lidingöloppet in September? It is much easier to motivate yourself to run if you have a goal. Another tip is to join some kind of association or club that you can run with, or find a running buddy. 'It's easier to get out on a set route if you run with someone else,' says Stefan Rehn.

How should I organize my run to keep it going throughout the spring?

- Set sub-goals along the way. One tip is to start following some kind of training program that you can find either in a training magazine, book, app or online. Keep in mind that if you run the same distance twice a week, in exactly the same way, you will initially improve your fitness. Then you will reach a point where it doesn't happen much more.

What is the solution then?

- Vary your running by running shorter distances at a faster pace, or a longer distance at a slower pace. Add in intervals and hill running and supplement with strength training. If you only run, you risk injury, you need to train your back and core strength as well.

What is the easiest way to make running part of my daily routine?

- Stop working and start training full time, haha! No, but exercising on the way to and from work is a good tip. If you use public transport, you can change into running clothes at work, get off the train, metro or bus a few stops earlier and run the last bit home. In summer, you can cycle all or part of the way to and from work.

What should I consider when running in snow and slush?

- It's important to wear shoes with good grip and traction so you don't slip. We are used to switching to winter tires on our cars in winter, but many people run in the same shoes all year round.

So what should I do?

- Find a pair of shoes with a better grip and sole and a reinforced upper to resist snow and slush. You can also invest in reflective shoes and clothing or a reflective vest to make yourself visible. When it's slippery outside, you don't need to do quality workouts, but jog gently and take it easy.

What is the best way to dress for running this spring?

- Go for a good long-sleeved shirt made of functional materials and a windbreaker of some kind. The wind is usually the culprit when it gets cold. Tights, hats and gloves should also be made of functional materials. A common mistake is to wear too much clothing, such as a 100% cotton hoodie, which makes you very hot, makes you want to take it off and stop running. It's better to be a bit cold at the beginning.

Why should I not run in cotton clothing?

- Cotton is very comfortable on the body but it is a useless training material. One advantage of cotton is that it absorbs moisture, but it can't transport the moisture away and the garment becomes wet, heavy and then cools down. Functional materials absorb moisture, wick it away and keep you dry and cool next to your body throughout your run.

PRE-SEASON RUNNING WARDROBE ESSENTIALS

Running tights

For women: Response Long Tight, recommended price SEK 549.

Running tights in Climacool material, which wicks away sweat and keeps you dry. Mesh side panels for optimal ventilation and a reflective logo.

For men: Adizero Long Tight, recommended retail price SEK 1 195.

Compression tights with high sweat transport that provide a dry feeling throughout the run. The shaped knees with mesh inserts provide flexibility and comfort.

Wind jacket

For women: Response Wind Jacket, recommended price SEK 499.

A lightweight jacket with sweat-wicking material also available in black. Has a higher collar that protects well against wind.

For men: Tango Windbreaker, recommended retail price SEK 749.

Football windbreaker with half zipper and elastic cuffs. Made of Climalite that transports sweat away. Also available in black.

Functional jersey

For women: Alphaskin 360 Top LS, recommended price SEK 1,195.

A functional jersey made of mesh-like Climachill that conducts heat away from the skin for cooling comfort. A tight fit that follows the body's movements and provides extra muscle support.

For men: Supernova Soft LS, recommended price SEK 499.

This functional jersey is made from a luxuriously soft and stretchy material that wicks away sweat as you sprint towards the finish line. Equipped with reflective details and thumb holes.

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