The great summer weather is the perfect time for long cycling trips alone or with friends. Although for many people, the bike is simply a means of communication in the city, it is worth seeing more of its
Activity zone 4F
In this zone, your heart rate rises at the mere thought of the next workout. You'll find the best ways to exercise effectively, discover new disciplines, and choose an outfit that suits your needs. We'll also guide you through the clothing care process and advise what to buy for enthusiasts of various sports. Our blog is a guide for everyone who wants to feel motivation 4 times more!
🏃 Running
Published: 4/25/2025🏃 Running|🚴 Cycling|🚶 Trekking|🔬 TechnologiesHow to get ready for outdoor training in any weather?
Heat, cold, wind, and rain – the ever-changing conditions outdoor sports enthusiasts face can be challenging… but they don’t have to be! Whether you’re hiking in the mountains, trail running, or cycling,
Read more- Published: 4/10/2025🏃 Running|📈 Rankings
Best 4F running shirts - a list of men's and women's styles for the 2025 spring/summer season
4F running shirts are an option for runners who focus on comfort, functionality, and modern technology. We offer a wide range of styles for both men and women to address a variety of training needs - from
Read more - Published: 3/7/2025🏃 Running
Runner's knee — what is it and how to deal with it?
Runner's knee is one of the most common sports injuries that can affect not only running enthusiasts, but also skiers or hikers. The accompanying pain effectively hinders functioning, so early symptom recognition
Read more - Published: 9/11/2024🏃 Running
What is the correct fat-burning heart rate during running?
Do you run to lose weight? Do it wisely, preferably following heart rate measurements. What kind of heart rate during a run will accelerate fat burning? Here are some tips. Find out how to easily make running
Read more - Published: 8/19/2024🏃 Running|🧘 Yoga
9 reasons why yoga helps with running. What does yoga have in store for runners?
It’s been quite some time since we’ve been discussing the beneficial effects of yoga on the body and mind. However, it turns out that it can be extremely helpful in other sports, primarily running. Why practice
Read more - Published: 8/16/2024🏃 Running|👟 Shoes|📈 Rankings
4F running shoes ranked — our top 3
Running on asphalt is one of the most popular forms of physical activity that attracts both beginners and experienced athletes. This is a good choice, especially in cities where access to natural running
Read more - Published: 4/15/2024🏃 Running|💡 Tips
Mountain running – how to get started?
Proximity to nature, taking a breath from the bustle of the city and a big sports challenge are just some of the reasons why mountain running is becoming increasingly more popular. Want to try, but not
Read more - Published: 3/13/2024🏃 Running
How to choose running shorts?
#html-body [data-pb-style=H4BJETE]{justify-content:flex-start;display:flex;flex-direction:column;background-position:left top;background-size:cover;background-repeat:no-repeat;background-attachment:scroll}Well-chosen running clothing is fundamental for comfort during workouts and official runs. In the warmer months, not only lightweight shoes and a breathable shirt will be essential, but also running shorts.
Read more - Published: 12/14/2023🏃 Running|🎁 Gift guides
7 best gift ideas for runners
#html-body [data-pb-style=P8WD3MP],#html-body [data-pb-style=W57NOR5]{justify-content:flex-start;display:flex;flex-direction:column;background-position:left top;background-size:cover;background-repeat:no-repeat;background-attachment:scroll}Need inspiration for an original gift for a runner? Looking for a gift idea for your boyfriend, sister, cousin or friend? Here are 4F’s seven ideas for a gift that you can give to both a novice and advanced
Read more - Published: 8/8/2023🏃 Running
How to dress for running?
Set your goals and chase them! Consistently, no matter the weather or energy level - push forward and make even more kilometres. Each, even the tiniest step, brings you closer to the finish line. If you’re
Read more - Published: 4/18/2023🏃 Running|💡 Tips
How to choose running leggings?
Running leggings are getting increasingly popular not only among female runners, but also among men. A pair that fits well will provide unparalleled comfort and unrestricted range of movement. How to find
Read more - Published: 3/10/2023🏃 Running
How to choose a running jacket?
A running jacket is not only useful in winter but also in the autumn drizzle, spring rain or the gusts of wind in the mountains. Which running jacket should you choose, depending on the season and outdoor
Read more - Published: 1/20/2023🏃 Running|💡 Tips|🏂 Winter sports
Running in winter – how to dress?
Running is an endurance sport, but running in the harsh winter conditions can sometimes become a downright extreme sport! However, there is no reason to give up jogging at this time of year because with
Read more - Published: 1/11/2023🏃 Running|💡 Tips|👟 Shoes
Which running shoes to choose?
Although you don't need much to start running, the right footwear is an absolute must-have. Not sure which running shoes to choose? Find out what to consider when buying them and how to find the perfect
Read more - Published: 11/17/2021🏃 Running|💡 Tips
Autumn Running - What to wear?
#html-body [data-pb-style=WWHAOWD]{justify-content:flex-start;display:flex;flex-direction:column;background-position:left top;background-size:cover;background-repeat:no-repeat;background-attachment:scroll}Running in autumn doesn't seem particularly challenging... until the end of September, that is. As temperatures drop, wind picks up and rain starts to pour down, many of us seek comfort at home and ponder
Read more - Published: 8/20/2021🏃 Running|✨ Lifestyle
Extreme Races - Are You Tough Enough?
Have you been looking with envy for a long time at the participants of Runmageddon? Have you seen muddy, smiling people, with great effort passing through rivers and forests, and wonder what sport it is?
Read more
Popular on the blog
- 🚴 Cycling
Mountain Biking – The Best Mountain Bicycle Routes In Poland
The great summer weather is the perfect time for long cycling trips alone or with friends. Although for many people, the bike is simply a means of communication in the city, it is worth seeing more of its
- 🚶 Trekking|💡 Tips
What to wear hiking? Choosing the right outfit for a trekking
Does it feel like the mountains are calling, and you must go? Are you an experienced hiker conquering trails? Or maybe you're planning your first hiking trip? It doesn't matter where you're at with your
- 🏊 Water sports|🏂 Winter sports
Facts and myths about winter swimming
Winter swimming is not only a great way to get yourself moving in the open air and boost the natural immunity of the body, but it is also an excellent opportunity to spend time with friends. Fall and winter
- 💡 Tips|🤸 Training plans
Exercises for seniors – a safeway to improve your fitness every day
Adulthood does not necessarily mean giving up physical activity. Quite the opposite! At this stage, sensible and regular movement becomes the best investment in everyday independence and well-being. Proper