Lower Body Home Workout: Sculpt Your Glutes and Legs Without Weights

No weights? No problem. This week’s WOW (Workout of the Week) is a high-intensity "Lower Body Blast" designed for your living room. Discover 5 bodyweight moves to torch calories and build a rock-solid base.

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Training

Chair Workout: 4 (Brilliant) Exercises for Your Body

Chair workouts are easy, effective, and accessible to everyone. Discover 4 exercises to activate muscles and joints without leaving home.
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Tips

Train your mind: exercises to develop a stronger brain

Just as your body needs to be trained to improve, your mind can also be enhanced. Here are exercises to keep it in shape, just as you do your body.
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Running

How far should you run in an hour?

Your running pace says less about your health status than you think, and the 10K in an hour myth needs to be debunked
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Running Technique

Three misconceptions about core strenght

Does good core training mean having the six pack? No
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Time is the New Luxury

Running today is more than a sport—it's an act of civil resistance. Discover how runners create and conquer time daily, turning their runs into the greatest luxury: a personal hour all to themselves.
latest posts
Wellness

The “2-Day Rule”: How to Keep the Habit Even When You Skip a Workout

You don’t have to be perfect to be consistent. The real challenge happens on the second day: find out how to maintain your athletic momentum even when you have zero time and zero motivation
Trainings

Speed Training for Beginners: A 4-Week Plan to Run Faster (Safely)

Running at the same pace every day keeps you at the same pace. If you want to get faster, you need speed work. Here's a 4-week beginner-friendly plan—from Fartleks to Intervals—designed to improve your times safely.
Wellness

Mountain Meditation: The Technique for Feeling Stable and Strong When Everything Changes

Clouds, storms, and seasons change the face of the summit, but the rock remains. Discover how mountain visualization can help you manage stress and stay steady in any situation
Tips

Ice Skating: The “Olympic” Cross-Training for Glutes and Adductors of Steel

Forget the boredom of the gym: true strengthening for your legs happens on the blades. Discover how the lateral movement of skating protects your joints and builds a core of steel while you have fun on the rink
Wellness

Brown Noise: Why This Deep Frequency Is Better for Focus Than White Noise

If silence is too loud and white noise is too shrill, brown noise is your new secret weapon. Learn why this deep, bass-heavy frequency is the ultimate hack for focus, deep work, and ADHD management.
Lovers

The Luxury of Running “Naked” (Without a Watch): Rediscovering Lost Instinct

What if the secret to running better was to stop measuring everything? An invitation to run "naked," without technology, to rediscover the pleasure of movement and the value of unquantified time
Training

Squat Challenge: 3 Pro-Level Variations to Test Your Leg Power

Think you have powerful legs? We’re putting your quad strength to the test with three squat variations designed to challenge your endurance, stability, and explosive power.
Wellness

Shinrin-yoku (Forest Bathing): The Japanese Science of Walking in the Woods for Immunity

Walking in the woods is not just a Sunday pastime, but a scientifically validated therapy. Discover how Shinrin-yoku and tree phytoncides can boost your immunity and reset stress
Shoe of the Week

UA HALO Runner: Performance (Finally) Has Style

Stop choosing between fast but "ugly" shoes and beautiful sneakers unfit for running. Under Armour's HALO collection changes the rules of the game. We put the UA HALO Runner to the test: a solid, responsive, and incredibly comfortable shoe designed to log miles without sacrificing a premium look. Find out how it performs on the road.
training
Trainings

From Zero to 5K: The Simplest Program to Start Running in January

January isn't the month for heroism. It's the month for consistency.

Marathon Gel Strategy: How Many and When to Refuel Without Bonking

Marathons are run with the legs but finished with sugar. Blowing your gel strategy can cost you the race. Here’s a practical guide on how many to take, when, and how to fuel without hitting the wall.

Upper Body: The Routine for Shoulders, Back, and Chest (That Improves Posture)

It’s not just about looks: training your shoulders and back means recalibrating your body. Discover how four fundamental exercises can transform your carriage and free you from the daily muscle tension caused by a sedentary lifestyle

Hitting the “Wall” at Mile 20: What Really Happens to Your Body and How to Avoid It (Scientifically)

Terrified of the infamous "Wall" at mile 20? It's not a mystery—it's physiology. We explain exactly what happens to your body when the fuel runs out and how to manage your pace and nutrition to sail past it.

Trail Running: How to Map the Perfect Route (Elevation and Terrain)

Don't let the distance fool you—in trail running, elevation is the real boss. We show you how to map your route, estimate your time accurately, and use offline tools to ensure you make it home for dinner.

The “Norwegian Method” and Double Threshold: What It Is and Why Amateurs Should Use It

The Norwegians are dominating middle-distance running. Their secret? Double Threshold and strict lactate control. We break down how this revolutionary method works and how you can apply its principles to your own training—without the double sessions—to smash your personal bests.

Fun Treadmill Runs: 3 Varied Workouts to Beat Indoor Boredom

Running while staring at a wall pleases no one. But the treadmill doesn't have to be boring. We propose 3 training games (music, incline, TV) to make minutes fly and have fun indoors.

The “30% Rule”: When to Push and When to Pull the Handbrake

Running isn't always an epiphany of joy. Between magical days, disastrous sessions, and plenty of honest normalcy, here’s how the 30% Rule can save you from frustration and teach you the true art of consistency
wellness

Restorative Yoga: Supported Poses With Pillows for When You’re Too Tired to Move

Have you ever tried doing absolutely nothing? Restorative Yoga is the art of passive recovery: discover how to regenerate your energy through three simple, supported, and incredibly effective poses against daily stress

Beyond the Mantra: Using Breathing Rhythm as Meditation on the Run

You don't need to sit cross-legged to meditate. You can do it running, using the rhythm of your breath as an anchor. We teach you rhythmic breathing patterns to empty the mind and find "flow" with every step.

Balance Meditation: 10 Minutes to Find Your Center When Everything Is Moving Fast

If your mind is still at the office while your feet are on the pavement, you're off-balance. Learn the art of grounding to improve stability and run in perfect psychophysical harmony

Chronic Runner’s Fatigue: When Low Ferritin Is to Blame

You train hard but performance drops and tiredness won't go away? It might not be overtraining, but iron deficiency. We analyze the problem of low ferritin in runners: why it happens, how to diagnose it, and what to do (scientifically) to bounce back.

“Niksen” (The Sweet Art of Doing Nothing): Why Scheduled Idleness Is Essential for Creativity

Have you ever tried staring into space without feeling guilty? It’s called Niksen, and it’s the Dutch secret to defeating burnout and allowing your brain to generate brilliant new ideas
podcasts
lovers
Lovers

Falling in Love with Fatigue: How to Reprogram Your Brain to Enjoy the Struggle Through Dopamine

Why do some people love to suffer during sports? It’s not masochism; it’s science. A journey into the brain to understand how to hack intrinsic motivation and make resilience a true biochemical habit during every workout

The Legend of Cliff Young: The Farmer Who Won an Ultramarathon in Rubber Boots

Cliff Young didn't know you couldn't run 875 km without sleeping. So he did it. A journey into the legend of the man who won the world's toughest ultramarathon with his "Young Shuffle.

Micro-Adventures: How to Experience an Epic Journey Just by Stepping Out Your Door (No Flight Required)

Inspired by Alastair Humphreys’ concept, we present three ways to break the weekly monotony through running. From train-ride returns to sunrise breakfasts: here’s how to live an epic journey between 5 and 9

In Praise of the “Ugly” Workout: Why the Bad Days Count Double

Not all runs end up on Instagram. The "Ugly Run" is tiring, slow, and awkward, but it's the only one that truly trains your head to never give up. Here is why you should be proud of your worst performance

Running to “Feel” vs Running to “Forget”: Two Opposite Ways of Experiencing Sport

Sometimes the road helps you find yourself, other times it’s the only way to lose everything. A deep dive into the two opposing ways of running and how they balance your mind
crossroads

Vans Future Clog: OTW x Sterling Ruby: The Clog of the Future

Discover the Vans Future Clog, born from the OTW collaboration with artist Sterling Ruby. A modular design that merges art and streetwear in a sculptural silhouette, pushing the boundaries of innovation.

adidas Samba and the Revival of Football Shoes in the Streetwear World

adidas Samba: the football shoe turned streetwear icon. From 1950s gym floors to today’s fashion runways, here’s why it never went out of style.

Sports and Style: Why We Dress Like Runners Even When We’re Not Running

Why do we dress like runners even when we’re not running? From the rise of sportstyle to athleisure, a look at how fashion, comfort, and identity converge in everyday life.

IKON Collection: On and Bureau Borsche launch GenZ-inspired collection

When Swiss precision and German avant-garde come together, something very beautiful is born. On and Bureau Borsche teach us the importance of our uniqueness and how to express it in style.

The most beautiful Halloween sneakers

A time of year (and a holiday as beloved as Halloween) could not fail to be celebrated with customized sneakers as well. Here are the most beautiful ones.
news

The Mountain as a Mental (and Digital) State: Notes from a Base Camp in Piazza Liberty

It's not just snow and rock. The mountain is a state of mind that technology today helps us explore. From Klaus's soundscape to PeakVisor's AR, to Skialper's filmmaking: a tale of an event that brought the peaks to Milan. Including practical tips for your next adventure.

Nonsensical, Yet Full of Meaning

Alex Honnold’s free solo climb of Taipei 101: an analysis of a magnetic, insane feat of technique and flow captured during Netflix’s intense live broadcast.

Apple Fitness+: 4 New Programs to Build Your Routine (and Stick to It) in 2026

You don't need heroic feats; you need consistency. Apple's new plans bet everything on accessibility to turn movement into a lifestyle for everyone.

Urban Mobility: Why Living in a “Walkable” City Extends Your Life (and Reduces Stress)

The 15-minute city isn't a political slogan, it’s the recipe for a less sedentary life. Discover how the environment shapes your habits and how to "hack" your city to move more every day

Vagus Nerve: How to Reset Stress With Cold Water, Breath, and Singing

When anxiety rises, your body needs a physical signal to relax. Discover how to use cold, slow breathing, and vocal vibrations to activate the Vagus Nerve and reset your nervous system

Visualization in Sports: How the Brain “Learns” Movement Before the Muscles Do

It’s not magic, it’s neuroscience. Sports visualization uses mirror neurons to consolidate athletic movement. Here is a 5-minute practical guide to turning thought into your best ally on the track

Walking Speed and Health: What Studies Say About Brisk Walking and Longevity

You don't need to run to be healthy, but strolling while window shopping isn't enough either. Discover the power of "vigorous walking" and how the simple Talk Test can help you find the perfect intensity for your heart