Run Smarter

Want to train smarter, not harder? Heart rate zones help you unlock better pacing, smarter recovery, and real progress. Whether you're using a Garmin Forerunner or calculating your max HR manually, this guide makes it simple.

Running is one of life’s purest pleasures—but it’s not without risk. From runner’s knee to stress fractures, this guide breaks down six common injuries and how to dodge them with smart training and supportive gear like On shoes.

Training for your first 5K? This Tifosi guide covers everything from walk-jog intervals and beginner gear to race-day prep and recovery. With simple steps, a 4-week training plan, and the right On shoes (like the Cloud X), you’ll crush your first race and feel like a legend crossing that finish line.

Trail running in South Africa offers adventure, challenge, and unmatched scenery. This beginner’s guide covers your first 10km plan, essential gear, and fuelling tips to help you stay strong and confident on the trails. With the right shoes, strength, and strategy, you'll be race-day ready in no time.

Tifosi Sports CEO Nick Zografos shares first-hand insights after completing two international half marathons in his Cloudmonster shoes. This guide offers structured training advice, gear recommendations, nutrition tips, and pacing strategies to help first-timers and seasoned runners prep for their next 21.1km race.

Start your running journey in 2023 with five essential tips from setting realistic goals to finding the right gear. On's CloudTec® technology offers the perfect foundation for beginners with popular models like Cloudmonster, Cloudflow, and Cloudultra delivering unique benefits for different running styles.