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Adidas recently launched a new thick-soled jogging training shoe, named ADISTAR. This shoe is mainly suitable for those who need correct support and good cushioning to adapt to long-distance training and slow speed. For runners, means that this is a running shoe suitable for junior and intermediate runners, and of course it is also suitable for mature runners for long-distance training.
ADISTAR was also Adidas' leading product in its early years. It used Boost technology before. The new product that returns this time is not designed to gain speed, nor is it designed for marathon PB.
ADISTAR is specially designed for easy long-distance running. It provides good comfort, protection and support characteristics. ADISTAR has been tested for more than 4500 kilometers before release, and its performance is superior in all aspects. What are the technical advantages of
ADISTAR?
, midsole technology
Adidas has developed a new foam REPETITOR for ADISTAR. This foam is relatively lightweight and very durable. REPETITOR is a completely different type of foam compared to the BOOST foam often used by Adidas. It's lighter but also stronger.
The structure of the ADISTAR midsole adopts a dual-density design, namely REPETITOR+ and REPETITOR, which means that it uses two EVA foams with different densities, REPETITOR+ is used in the heel, and REPETITOR is in the forefoot.
On the one hand, it provides good heel protection and cushioning for more than 95% of mass runners who strike with the heel. On the other hand, it also provides better energy feedback on the forefoot. Its very thick midsole is the most attractive of the entire pair of shoes. Eyeballs.
. Heel-toe drop
ADISTAR has a heel-toe drop of 6 mm, which is also conducive to rolling landing, achieving smoother landing cushioning and pushing and extending force.
. Upper design
ADISTAR uses a cage fitting system inside the upper, so it is comfortable to wear and the fit is very good, which is also called good wrapping. The upper contains at least 50% Parley Ocean plastic, which is sourced from nature. Made from plastic waste collected in;
Another 50% made from recycled polyester, this hybrid upper is soft yet sturdy, giving you the protection and fit you need for long runs, while the tongue features a traditional design. From the entire appearance, it leans toward a retro design style.
. Sole design
sole uses the famous horse brand rubber outsole, which is wear-resistant and anti-slip. The adidas ADISTAR is suitable for all weather conditions.
. Weight
People are generally not as demanding about the weight of training shoes as racing shoes. The weight of size 42 is 320 grams. This weight is still acceptable. It is not heavy, but it is not light either.
Generally speaking, Adidas mainly provides a more comfortable foot feel for long-distance training, and makes running longer when you slow down.
Many runners have no concept of speed or blindly pursue it
In fact, about 70-80% of runners seem to be extremely sensitive to pace and enjoy talking about it, but when they start running, they have no concept of speed or blindly pursue it. quick.
There are usually two situations:
The first one is a beginner runner who has no concept of speed and does not know how fast or slow he wants to run;
The second one is an advanced or mature runner who always wants to run fast. Reluctant or unaware of how to slow down.
If 80-90% of the time when you run you feel out of breath and basically unable to speak, then it can be concluded that your speed is too fast or your running is unreasonable. How do you understand this 80-90% Woolen cloth?
You can understand it as 80-90% of the duration of a run, or you can understand it as running 10 times, including 8-9 times. In other words, if you feel soreness in your legs and feet most of the time when running , difficulty breathing, and basically unable to speak, then your speed is too fast. You may say, I am not fast at all. My pace is only 630, 700, which is slower than the great gods, but this comparison It makes no sense.
Your speed is relative to your personal ability. Although you feel that you are not running fast, your subjective feeling tells you that your speed is really fast. In fact, you are not doing easy running or aerobic running. Instead of running, you have entered marathon pace running and anti-lactic acid running, but you just don’t feel it!
Easy running must be slow enough to feel relaxed
Many runners simply cannot bear their temper
Does running have to be so breathless and uncomfortable, so torture yourself, does it mean No Pain No Gain, does it mean no gain without effort?
Of course this is not the case. Whether you want to gain health through running or obtain a significant improvement in endurance, the time and energy you put in are considered efforts, and it does not necessarily mean that you have to run very painfully in order to improve. Smart training It doesn’t necessarily mean that every run will be painful. For most runners, easy running should even account for 70-80% of your running volume.
You may wonder, can you improve by running easily? ! Yes, running easily can certainly help you improve effectively!
Easy running has the following very important functions:
✦ Effectively enhances basic cardiopulmonary endurance. Good basic endurance is the foundation of all endurance sports. Without basic endurance, it is like a tall building without a solid foundation;
✦ Effectively promotes fat burning, for For dieters, it can effectively lose weight. For runners who are not aiming to lose weight, it can develop fat-burning ability, thereby saving glycogen;
✦ It has a significant decompression effect, happy mood, and improves mood. Relieve the two most common negative emotions of depression and anxiety;
✦ Lay a solid foundation of endurance and provide fundamental support for future ability improvement;
Running easily is so important, what is ease?
In terms of subjective feeling, when running, the heart rate and breathing speed up, and the body starts to sweat, but the breathing is strong but not excessive, the heartbeat speeds up but not too fast, and you can talk freely when running, or you can talk from time to time. The subjective feeling is relatively relaxed. Not tired;
In terms of objective indicators, heart rate is in the complete aerobic exercise heart rate zone. According to the definition of the famous running coach Daniels, the heart rate zone for easy running is between 65% and 78% of the maximum heart rate;
According to the definition of Dr. Ma Feitong, an internationally renowned endurance expert, it is MAF180, which is 180 minus your age, which is your optimal heart rate for easy running, minus 10, plus 5; The range list is as follows. The two heart rate ranges basically overlap, but if you look closely, the upper limit of the heart rate required by Daniels for easy running is basically the same as the heart rate required by MAF180. The average heart rate required by Daniels for easy running is even higher than that of MAF180. Lower, this is what Mr. Daniels has repeatedly emphasized. Sometimes you will feel that the speed at this heart rate is too slow. You feel that you can go faster, but the key is to do your best to maintain the speed at this heart rate and not exceed this. Speed, otherwise you're not running an easy run.
(Note: The maximum heart rate can be 220 minus age, but it is best to actually test it, which can be measured by multiple groups of 800 meters or 3 kilometers of all-out running.)
Using heart rate to control easy running is a reliable method
Many runners say they are jogging, but subjective feelings and heart rate tell you that you are not actually jogging easily, but have entered the marathon pace running zone or the anti-lactic acid running zone, because your heart rate is relatively high at this time. High, subjectively I can no longer speak.
Because in the real easy running zone, you still have some margin to run faster. Many runners who are used to running fast feel that the speed at this time is too slow, too easy, and not satisfying at all, so they do it consciously or unconsciously. It will increase one's own speed, causing easy running to be less easy, and the purpose of truly easy running training cannot be achieved.
Therefore, the key to whether easy running can be effective is to be patient, not to speed up, not to speed up, and to keep your heart rate zone for easy running.
High-level athletes also attach great importance to easy running. They usually train not as fast as you think
If you think that professional athletes run fast in competitions because they also run fast in training, you are totally wrong.
The sudden rise of African athletes such as Kenyan and Ethiopian in the middle and long-distance running event is not because they pay more attention to speed training. On the contrary, they attach great importance to basic aerobic training, which means that they pay more attention to easy running training. The collective success of black runners also illustrates the decisive role that basic aerobic training plays in marathon running.
When Scott Douglas, editor of Runner's World , traveled to Kenya, he followed the world's strongest runners for a master-level training. He originally thought he would be blown away.
In fact, he followed these black athletes to complete a whole class of training. He was very surprised by the fact that the black athletes usually did not train as fast as we thought. In other words, they paid more attention to the training of easy running.
A study on the training intensity distribution of professional marathon runners found that most of the training of professional marathon runners was low-intensity training.
For example, a survey of male and female professional runners competing in the U.S. Olympic Marathon Trials found that three-quarters of the men, and more than two-thirds of the women, trained slower than their marathon pace. .
However, the results of a survey on mass runners were quite surprising. Researchers from Arizona State University conducted a survey on 30 mature runners and first asked them to self-report their training intensity: Most runners claimed that they Do three easy runs, one moderate workout, and 1-2 high-intensity runs per week. Subsequently, the researchers asked these runners to wear the heart rate monitor for a week. The running intensity shown in the data was very different from the intensity reported by the runners!
In fact, these runners trained less than half the time at low intensity, almost half at moderate intensity, and very little (less than 9%) at high intensity. This study shows that many runners usually run too fast and completely ignore the most important easy running training.
Easy running should occupy the absolute main part of a runner's training
The increase in the proportion of aerobic training reduces the average intensity of the annual training load on the one hand, and on the other hand promotes the further improvement of anaerobic training intensity, which allows runners to Abundant physical strength and excellent quality to complete high-intensity anaerobic zone training.
This kind of training mode with a large proportion of low intensity and a small proportion of high intensity is the best. It can free runners from the "fatigue accumulation" caused by too much high-lactic acid high-intensity training, which not only reduces excessive The incidence of training and injuries also ensures the outstanding intensity of training and improves the quality of training from both stimulation and recovery.
"Pyramid training model" is also the best endurance training model proposed by exercise physiologists and endurance training experts. They believe that in the long-term training process, the intensity of endurance training should maintain a "pyramid" trend, that is, the lower the intensity of training, the higher the proportion of the total training volume, and the higher the intensity training, the lower the proportion of the total training volume. The proportion of highest-intensity anaerobic training should be controlled within 5-10% of the total annual training volume, and mixed-oxygen training should preferably not exceed 10%. The remaining 80% should be medium and low-intensity training below the aerobic-anaerobic threshold. train.
Because the "pyramid model" and "polarization model" are outstanding in helping high-level athletes achieve excellent results, they currently dominate the training of most endurance events.
The best running training mode - pyramid mode
In fact, the best training mode is this: 80% low-intensity training, 10% medium training and 10% high-intensity training.
This training model is also recognized by most marathon coaches. We call it the 80/10/10 rule.However, many runners actually train according to the 30/65/5 model.
Summary
The pursuit of fast running may be the ultimate goal, but slow first and then fast, accumulate enough slowness first and then try fast. Without slowness, you cannot be fast. When the quantitative changes of slowness accumulate to a certain extent, fast qualitative changes will naturally be achieved. Maybe It is more in line with the scientific principles and basic philosophy of running.
Click to try
# Topic discussion
Will you buy it?
Talk about your feelings about Adidas’ new Adistar jogging shoes
If 80-90% of the time when you run you feel out of breath and basically unable to speak, then it can be concluded that your speed is too fast or your running is unreasonable. How do you understand this 80-90% Woolen cloth?
You can understand it as 80-90% of the duration of a run, or you can understand it as running 10 times, including 8-9 times. In other words, if you feel soreness in your legs and feet most of the time when running , difficulty breathing, and basically unable to speak, then your speed is too fast. You may say, I am not fast at all. My pace is only 630, 700, which is slower than the great gods, but this comparison It makes no sense.
Your speed is relative to your personal ability. Although you feel that you are not running fast, your subjective feeling tells you that your speed is really fast. In fact, you are not doing easy running or aerobic running. Instead of running, you have entered marathon pace running and anti-lactic acid running, but you just don’t feel it!
Easy running must be slow enough to feel relaxed
Many runners simply cannot bear their temper
Does running have to be so breathless and uncomfortable, so torture yourself, does it mean No Pain No Gain, does it mean no gain without effort?
Of course this is not the case. Whether you want to gain health through running or obtain a significant improvement in endurance, the time and energy you put in are considered efforts, and it does not necessarily mean that you have to run very painfully in order to improve. Smart training It doesn’t necessarily mean that every run will be painful. For most runners, easy running should even account for 70-80% of your running volume.
You may wonder, can you improve by running easily? ! Yes, running easily can certainly help you improve effectively!
Easy running has the following very important functions:
✦ Effectively enhances basic cardiopulmonary endurance. Good basic endurance is the foundation of all endurance sports. Without basic endurance, it is like a tall building without a solid foundation;
✦ Effectively promotes fat burning, for For dieters, it can effectively lose weight. For runners who are not aiming to lose weight, it can develop fat-burning ability, thereby saving glycogen;
✦ It has a significant decompression effect, happy mood, and improves mood. Relieve the two most common negative emotions of depression and anxiety;
✦ Lay a solid foundation of endurance and provide fundamental support for future ability improvement;
Running easily is so important, what is ease?
In terms of subjective feeling, when running, the heart rate and breathing speed up, and the body starts to sweat, but the breathing is strong but not excessive, the heartbeat speeds up but not too fast, and you can talk freely when running, or you can talk from time to time. The subjective feeling is relatively relaxed. Not tired;
In terms of objective indicators, heart rate is in the complete aerobic exercise heart rate zone. According to the definition of the famous running coach Daniels, the heart rate zone for easy running is between 65% and 78% of the maximum heart rate;
According to the definition of Dr. Ma Feitong, an internationally renowned endurance expert, it is MAF180, which is 180 minus your age, which is your optimal heart rate for easy running, minus 10, plus 5; The range list is as follows. The two heart rate ranges basically overlap, but if you look closely, the upper limit of the heart rate required by Daniels for easy running is basically the same as the heart rate required by MAF180. The average heart rate required by Daniels for easy running is even higher than that of MAF180. Lower, this is what Mr. Daniels has repeatedly emphasized. Sometimes you will feel that the speed at this heart rate is too slow. You feel that you can go faster, but the key is to do your best to maintain the speed at this heart rate and not exceed this. Speed, otherwise you're not running an easy run.
(Note: The maximum heart rate can be 220 minus age, but it is best to actually test it, which can be measured by multiple groups of 800 meters or 3 kilometers of all-out running.)
Using heart rate to control easy running is a reliable method
Many runners say they are jogging, but subjective feelings and heart rate tell you that you are not actually jogging easily, but have entered the marathon pace running zone or the anti-lactic acid running zone, because your heart rate is relatively high at this time. High, subjectively I can no longer speak.
Because in the real easy running zone, you still have some margin to run faster. Many runners who are used to running fast feel that the speed at this time is too slow, too easy, and not satisfying at all, so they do it consciously or unconsciously. It will increase one's own speed, causing easy running to be less easy, and the purpose of truly easy running training cannot be achieved.
Therefore, the key to whether easy running can be effective is to be patient, not to speed up, not to speed up, and to keep your heart rate zone for easy running.
High-level athletes also attach great importance to easy running. They usually train not as fast as you think
If you think that professional athletes run fast in competitions because they also run fast in training, you are totally wrong.
The sudden rise of African athletes such as Kenyan and Ethiopian in the middle and long-distance running event is not because they pay more attention to speed training. On the contrary, they attach great importance to basic aerobic training, which means that they pay more attention to easy running training. The collective success of black runners also illustrates the decisive role that basic aerobic training plays in marathon running.
When Scott Douglas, editor of Runner's World , traveled to Kenya, he followed the world's strongest runners for a master-level training. He originally thought he would be blown away.
In fact, he followed these black athletes to complete a whole class of training. He was very surprised by the fact that the black athletes usually did not train as fast as we thought. In other words, they paid more attention to the training of easy running.
A study on the training intensity distribution of professional marathon runners found that most of the training of professional marathon runners was low-intensity training.
For example, a survey of male and female professional runners competing in the U.S. Olympic Marathon Trials found that three-quarters of the men, and more than two-thirds of the women, trained slower than their marathon pace. .
However, the results of a survey on mass runners were quite surprising. Researchers from Arizona State University conducted a survey on 30 mature runners and first asked them to self-report their training intensity: Most runners claimed that they Do three easy runs, one moderate workout, and 1-2 high-intensity runs per week. Subsequently, the researchers asked these runners to wear the heart rate monitor for a week. The running intensity shown in the data was very different from the intensity reported by the runners!
In fact, these runners trained less than half the time at low intensity, almost half at moderate intensity, and very little (less than 9%) at high intensity. This study shows that many runners usually run too fast and completely ignore the most important easy running training.
Easy running should occupy the absolute main part of a runner's training
The increase in the proportion of aerobic training reduces the average intensity of the annual training load on the one hand, and on the other hand promotes the further improvement of anaerobic training intensity, which allows runners to Abundant physical strength and excellent quality to complete high-intensity anaerobic zone training.
This kind of training mode with a large proportion of low intensity and a small proportion of high intensity is the best. It can free runners from the "fatigue accumulation" caused by too much high-lactic acid high-intensity training, which not only reduces excessive The incidence of training and injuries also ensures the outstanding intensity of training and improves the quality of training from both stimulation and recovery.
"Pyramid training model" is also the best endurance training model proposed by exercise physiologists and endurance training experts. They believe that in the long-term training process, the intensity of endurance training should maintain a "pyramid" trend, that is, the lower the intensity of training, the higher the proportion of the total training volume, and the higher the intensity training, the lower the proportion of the total training volume. The proportion of highest-intensity anaerobic training should be controlled within 5-10% of the total annual training volume, and mixed-oxygen training should preferably not exceed 10%. The remaining 80% should be medium and low-intensity training below the aerobic-anaerobic threshold. train.
Because the "pyramid model" and "polarization model" are outstanding in helping high-level athletes achieve excellent results, they currently dominate the training of most endurance events.
The best running training mode - pyramid mode
In fact, the best training mode is this: 80% low-intensity training, 10% medium training and 10% high-intensity training.
This training model is also recognized by most marathon coaches. We call it the 80/10/10 rule.However, many runners actually train according to the 30/65/5 model.
Summary
The pursuit of fast running may be the ultimate goal, but slow first and then fast, accumulate enough slowness first and then try fast. Without slowness, you cannot be fast. When the quantitative changes of slowness accumulate to a certain extent, fast qualitative changes will naturally be achieved. Maybe It is more in line with the scientific principles and basic philosophy of running.
Click to try
# Topic discussion
Will you buy it?
Talk about your feelings about Adidas’ new Adistar jogging shoes
