Run Smarter

Training for your first 21K trail run? From choosing the right On shoes to fuelling smart and adapting your race-day mindset, this guide covers everything you need to run strong, stay prepared, and enjoy the journey.

VO₂ max might sound technical, but it’s one of the most useful tools for runners. From improving endurance to boosting speed, this guide breaks down what it means, how to measure it, and how to train smarter using your Garmin and the right shoes.

Trail running is a different beast. From rocky terrain to steep climbs, this guide helps beginners avoid common mistakes and enjoy the journey. With the right shoes and mindset, the trails become your new favourite running partner.

Stronger runners are better runners. Strength training improves form, prevents injuries, and boosts endurance. From squats to planks, this guide shows you how to integrate key moves into your week for lasting gains on the road.

Recovery starts in the kitchen. From protein-packed meals to hydrating electrolytes, this guide breaks down the best post-run foods to support muscle repair and overall recovery—plus a quick smoothie recipe to fuel your next PB.

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.

Recovery is where the gains happen—but should you rest or keep moving? Learn the pros and cons of active vs. passive recovery, how to listen to your body, and why the right shoes (like the On Cloudsurfer Next or Cloud 5) can make all the difference. Recovery is a skill. Here’s how to master it.