Training and exercises

Discover a complete guide to the different types of training: functional exercises, bodyweight workouts, sessions with equipment and specific programs for each goal. You'll find articles packed with practical tips, detailed explanations, and insights to improve strength, endurance, flexibility, and overall well-being. A valuable resource for those who train in the gym, at home or outdoors, with content suitable for every level of preparation.

How rowing machine helps runners: 6 exercises to improve endurance and power

Learn how the rowing machine can help runners improve endurance, power and recovery through 6 practical low-impact cross-training exercises.

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Quick warm up sheet with rope for runners

Discover a quick rope routine to prepare muscles and joints before running. A dynamic, hands-on warm-up that is also suitable for beginners who want to improve activation and coordination while reducing the risk of stiffness and overly abrupt starts.

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Running and weight loss what to expect

Running can help you lose weight, but you need realistic expectations and a balanced approach. Find out how to combine running, nutrition and continuity to achieve sustainable results without frustration.

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Safe weekly progression to increase mileage

Find out how to increase mileage in running without risking injury with practical rules, step-by-step progressions and strategies for managing your weekly load safely and sustainably.

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Outdoor or treadmill running practical guide

Better to run outdoors or on a treadmill? A practical guide for beginners with advantages, limitations, safety, and helpful tips for choosing the best environment for your needs.

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HIIT for beginners who want to improve endurance

Learn how to improve endurance with beginner HIIT: short, safe workouts that are ideal for people who have little time but want real results.

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Integrate barre rope and jogging in a typical week

Learn how to combine barre, rope and running into a balanced typical week. A practical guide to improving strength and endurance while avoiding overload and loss of performance, with concrete examples and useful tips for training between the gym, home and outdoors.

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Effective warm ups and cooldowns for novice runners

Discover a simple warm up and cooldown routine for beginning runners: practical exercises, quick times, and helpful tips to run more prepared and recover better after each workout.

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Basic running technique posture and cadence

Learn how to improve your running technique with simple tips on posture, cadence, and foot support to run more smoothly, efficiently, and safely even as a beginner.

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Practical guide to start jogging

Learn how to start jogging gradually and safely. A practical beginner's guide with helpful tips, mistakes to avoid, and a simple plan for the first few weeks of running.

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Practical guide to start jogging

Learn how to start jogging gradually and safely. A practical beginner's guide with helpful tips, mistakes to avoid, and a simple plan for the first few weeks of running.

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1055 Views

Advanced hip thrust variations and explosive progressions

Discover the best advanced hip thrust variations with elastics and herculin to increase strength, power and quality of training stimulus without compromising technique and control.

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1070 Views

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