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10K Run - How to Prepare? Plan, Time, Results.

Quite a lot of us can run a typical 10K road race. The real challenge usually starts when you want to do more than just finish the run... and complete it in good style (that is, in a satisfying time).
What does the 10-kilometer distance mean for a runner? How should you prepare, and how do you choose a training plan to set a new personal best? Let’s find out.

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Publication date: 02.11.2026

Categories:
Category: Running

26.10.2026

Category: Training

Modern pentathlon - what is it? Events, rules, and format.

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

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19.10.2026

Category: Running

Backward Running - What Is It? Benefits and When Is It Worth Trying?

Running backward looks eccentric (not to say “weird”). In practice, though, it has real applications supported by research. The key is to do this type of running properly and at the right frequency.
What is retro running? What are the benefits of this activity, 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 to do 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 athletic elite. There is no doubt that doing it correctly is neither easy nor quick, but once you manage it, it is very, very 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 that and a bit more, keep reading.

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05.10.2026

Category: Running

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

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

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28.09.2026

UTMB - what is it? Rules, format and history of the race.

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

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21.09.2026

Category: Running

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

Are you starting to take running seriously and gradually, but more and more often (and a bit more intensely), thinking 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 how long does preparation take? 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 tempo runs are for.

Considered one of the most effective running workouts, its purpose is based on deliberate effort and staying around the lactate threshold (in other words: neither too slow nor too fast). This thin line is exactly why many amateurs simply fail at it. We hope that after reading this article, you won’t be one of them :)
Find out what a tempo run is, what rules define it, and why this type of training session is done in the first place.

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09.09.2026

Category: Training

Burpees: what are they, what do they do, and how do you perform this exercise?

Down and up, crocodiles, burpees. If these names sound at least „exotic" to you, it means that your first CrossFit workout is probably still ahead of you :). If you know them but aren't quite sure how and why to do such exercises – everything you need is waiting for you here.

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09.09.2026

Category: Running

Recovery After Running - How to Do It? Ways to Recover Your Legs.

Pain, muscle soreness, a feeling of heaviness and, in extreme cases, even difficulty taking steps (not to mention climbing stairs). Let the first to throw a stone be the one who, after a hard run, has never once had these ailments. No volunteers? Exactly :)! What to do to deal with these problems and, on top of that, make them appear extremely rarely or not at all? The solution is within reach and hides in a single word: RECOVERY.

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09.09.2026

Category: Training

Interval training - what is it? Plan, exercise examples and benefits.

A very exhausting workout, after which you feel immense fatigue but an equally great sense of satisfaction? If you're looking for something to add variety to your sports routine and let you move up to a higher level, be sure to take a look at this. Here's a handful of tips for beginners, but we believe that „old hands" will find „something" for themselves too.

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09.09.2026

Category: Training

Aerobic training - what is it? Who is it for and why is it worth choosing cardio?

Does a workout thanks to which you can boost your capacity and endurance, take joy in exercising, shed a few excess kilos and, at the same time, not worry about breathlessness and enormous fatigue – even exist at all? The answer is „yes" and it's called aerobic training. If you're hearing about it for the first time, we advise you to stay with us until the end of the post. Because it really is worth it!

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