Running

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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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Publication date: 19.10.2026

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Category: Running

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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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: 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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09.09.2026

Category: Running

Jogging - what is it? Pace, calories and why it’s worth it.

Is jogging just a solution for beginners, seniors or people who haven't always got on with sport? Or perhaps one of the important training elements that more advanced runners and athletes of other disciplines also reach for? Let's find out!

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09.09.2026

Category: Running

Winter running - how to prepare? How to get started and what to wear?

Snow and frost outside, and you (instead of warming up in your cosy home) intend to go for „a bit" of a run? But before you take the first step on a snowy or icy route, you want to know what to pay attention to so that such activity is not only safe, but also fully comfortable? We think we have the answer!

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09.09.2026

Category: Running

Cross-country running – what is it and how do you prepare?

Is „ordinary" running on asphalt, the pavement, other hard surfaces or previously trodden paths no longer enough for you? Are you starting to look for new challenges that will test you not only physically, but also verify your character and fighting spirit? If even one of these questions gets a firm „YES!" from you, it's a sign that it's worth stepping out of your comfort zone and trying yourself in another discipline.

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09.09.2026

Category: Running

Race walking - rules, pace and distances

For the vast majority it's associated only with television, where competitions are broadcast from time to time. In practice it's a very interesting sports discipline that develops fitness, endurance and also… character. Get to know the secrets of race walking. What it involves, what the rules are, the pace techniques and, finally – what distinguishes race walking from classic running. A solid dose of knowledge about this sport is already waiting for you.

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09.09.2026

Category: Running

Run-walk training - what is it and how does it work? Rules and results.

An “ordinary” walk, a monotonous jog, a slow trot? None of them. In practice, run-walk training sits somewhere between all of these forms of activity, making it a great compromise for people who want to move more, improve their fitness and burn calories, but at the same time do not want overly intense training.

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07.09.2026

Category: Running

Long-distance running - what is it and what does it involve? Rules.

It is a true kingdom of endurance, where results are determined above all by the body’s ability to sustain long-term aerobic effort. The range of distances considered “long” is impressive - from the 5,000 metres run on the track to marathons and ultramarathons measured in tens, and sometimes even hundreds, of kilometres.
A quick guide to the definition, types, distances and routes of long-distance running. We have also covered the rules, techniques and training. You’ll find it all in this SMMASH guide, which we invite you to read.

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