Written by Hanne Lyngstad, Running expert Adidas. 

Does it start to tingle in your legs when the sun warms up a little extra? Dry asphalt and firm grip on the road make it meaningful to find the running shoes! If it is the case that the running shoes have been lying fallow for 5-6 months, it is a good idea to take a small check and be sure that the cushioning is ok. Running shoes are fresh and it is smart to change them regularly. If you have run little through the winter or only run on a treadmill, it is a good idea to start a little cautiously with the outdoor run. And it is wise to invest in a sneaker with extra good shock absorption. The boost cushioning in adidas running shoes provides extra good protection for the legs.

The temperature can be moody at this time of year and many people think it is warmer than that. But then it is also a bit awkward if you wear too much clothing on the run. Long-sleeved wool can advantageously be replaced with long-sleeved synthetic material. The adidas Supernova Longsleeve is a perfect garment to wear deep inside the skin or as the only garment on the run. If there is a draft in the air, you can take a light running jacket or a running vest on the outside. It protects a little extra without it getting very hot.

Personally, I like to run best when I have dressed sensibly and it feels a little cool the first few minutes. You get hot quickly when you get started and therefore it is better to "freeze" a little the first 10 minutes. So then it is natural to unpack the winter tights and bring out a thinner one. The best running tights have a drawstring at the waist, a small pocket for a card or key. And some of these tights also have a zipper on the leg for easier putting on and taking off. My favorite is adidas adizero sw long tights.

For all the running ladies out there, it is important that you have a good sports bra as well. It should be the right size and provide good enough support for high intensity. Sports bras should be renewed more often than most people do!

Which shoes should you choose?

It depends a bit on experience and not least wishes and needs. It is a good idea to have a mass training shoe that has good shock absorption. This shoe is often used on recovery trips and mass training. A good tip is to know if you have normal or overpronation, and then buy the right pair for your running set. Ultra boost for normal pronation and Ultra boost ST for moderate overpronation are two good models. If you want a shoe with a better running feel and lower weight, then adizero Boston can be a good choice. Boston you can also run intervals and competitions with. If you want another notch lighter shoe, you have to go down to competition shoes. Here are two good models that can be recommended; adizero adios boost and Takumi Sen. Regardless of shoe choice, it is a good idea to have two pairs that you can exchange with. It provides variation in the running step and speed of training.

Written by Hanne Lyngstad, Running expert Adidas.