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Modern pentathlon - what is it? Events, rules, how it works.

An épée in one hand, a swim cap in the other, with an obstacle course and a pistol along the way (a laser one, don’t worry). That’s modern pentathlon summed up in a single sentence.
What does this multi-discipline sport consist of, how are points counted, what does a competition day look like, and where did this sport come from in the first place? For that and much more, welcome to another SMMASH guide!

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Publication date: 26.10.2026

Categories:
Category: Training

19.10.2026

Category: Running

Running backwards - what is it? What are the benefits and when is it worth trying?

Running backwards looks eccentric (not to say “strange”). In practice, however, it has tangible uses backed by research. The key is to do this type of running properly and at the right frequency.
What is retro running? What benefits does it offer and where should you start? We explain that below, along with which muscles it engages and why it is considered easier on the knees.

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12.10.2026

Category: Crossfit Training

Muscle up - what is it? How do you perform a muscle-up on the bar?

It can say more about a person’s fitness level - or rather show it - than many a full and lengthy workout. For many, it is treated as a “ticket” to the sporting elite. There is no doubt that performing it correctly is neither easy nor quick, but once you manage it - it is incredibly satisfying. What is a muscle up and what does this exercise involve? Which muscles does it engage, what variations are there, and how can you learn it? If you want to know all that (and a little more) - keep reading.

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05.10.2026

Category: Running

ITRA - what is it? Rules and how points are awarded.

An organisation, points that describe a race’s difficulty, and an index that evaluates you as an athlete. In fact, it’s one acronym with 3 separate meanings. How do you make sense of it? We explain in this article.
Find out what ITRA is as an organisation, how route difficulty is calculated, what you get points for, and much, much more. Let’s get started!

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28.09.2026

UTMB - what is it? Rules, course and history of the event.

Considered the most prestigious mountain ultramarathon in the world - one that most runners quite literally dream of. The catch, however, is that you cannot simply sign up for UTMB.
What does this acronym stand for? What is this brand? How many kilometres and how much elevation gain do UTMB races involve? Discover the history, rules and other key information.

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21.09.2026

Category: Running

Road races - what are they and how do you prepare for them?

You’re starting to take running seriously and, little by little, you’re thinking more often (and a bit more intensely) about entering your first race? A road race is probably the most accessible form of this kind of sports competition and… basically the one you can start your journey with.
What are races held on city streets? What distances are they run over, and how and for how long should you prepare? Welcome to another edition of the SMMASH guide!

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14.09.2026

Category: Running

Tempo run - what is it? Rules, purpose and who it is for.

Considered one of the most effective running workouts, its whole point is based on controlled effort and staying around your lactate threshold (in other words: neither too slow nor too fast). It is exactly this fine line that causes many amateur runners to fall apart during it. We hope that after reading this article, you will not be one of them :)
Find out what a tempo run is (including the rules that define it) and why this type of training session is used in the first place.

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09.09.2026

Category: Training

Recovery after training - what is it? How to recover your muscles and body?

It's just as (or maybe even more!) important than training itself. But do the people potentially most interested in it (read: athletes) think the same? Unfortunately, not always. We hope this article will „open your eyes" and make you realise how essential recovery is in the entire preparation process. What is it and by what means is it worth taking care of? Let's find out!

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09.09.2026

Category: Training

Rashguard - what is it? How to choose one and why is it worth it?

Although it originally served mainly surfers, whom it was meant to protect from rashes and whose skin it was meant to shield from sunburn, over the years it has… „earned" enthusiasts who, in truth, can no longer imagine any physical activity without it.

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09.09.2026

Category: Training

Calisthenics - what is it? Exercises and how to start training?

Imagine a workout that shapes your physique, builds strength and teaches things that are unattainable for 99% of society. All this without expensive and complicated-to-use equipment and, on top of that – practically anywhere (at home, at the gym, outdoors and wherever you like). This is exactly what characterises the „hero" of this article. Want to check the details?

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09.09.2026

Category: Running

Running in Summer: What to Wear and How to Train in the Heat

Beautiful weather, not a cloud in the sky and a pleasantly scorching sun. You could say: „summer in full swing". While others are sunbathing, grilling in their gardens or simply relaxing in the shade – you want to take care of your form and good condition? You should remember that running in such conditions (read: in the heat) has its advantages, but also a few disadvantages worth keeping in mind.

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09.09.2026

Category: Running

Running with poles - is it worth it? How to choose running poles and get started?

People who enjoy outdoor activity that involves covering kilometre after kilometre, we usually divide into two basic groups. Those who prefer running (and that's exactly what they do) and those who prefer walking or strolling (with poles). But is that the only „correct" division? There are also those who have combined both areas and decided to run with poles.

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