{
  "schemaVersion": "1.0",
  "item": {
    "slug": "running",
    "name": "Running",
    "source": "tencent",
    "type": "skill",
    "category": "内容创作",
    "sourceUrl": "https://clawhub.ai/ivangdavila/running",
    "canonicalUrl": "https://clawhub.ai/ivangdavila/running",
    "targetPlatform": "OpenClaw"
  },
  "install": {
    "downloadMode": "redirect",
    "downloadUrl": "/downloads/running",
    "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=running",
    "sourcePlatform": "tencent",
    "targetPlatform": "OpenClaw",
    "installMethod": "Manual import",
    "extraction": "Extract archive",
    "prerequisites": [
      "OpenClaw"
    ],
    "packageFormat": "ZIP package",
    "includedAssets": [
      "SKILL.md"
    ],
    "primaryDoc": "SKILL.md",
    "quickSetup": [
      "Download the package from Yavira.",
      "Extract the archive and review SKILL.md first.",
      "Import or place the package into your OpenClaw setup."
    ],
    "agentAssist": {
      "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
      "steps": [
        "Download the package from Yavira.",
        "Extract it into a folder your agent can access.",
        "Paste one of the prompts below and point your agent at the extracted folder."
      ],
      "prompts": [
        {
          "label": "New install",
          "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
        },
        {
          "label": "Upgrade existing",
          "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run."
        }
      ]
    },
    "sourceHealth": {
      "source": "tencent",
      "status": "healthy",
      "reason": "direct_download_ok",
      "recommendedAction": "download",
      "checkedAt": "2026-04-23T16:43:11.935Z",
      "expiresAt": "2026-04-30T16:43:11.935Z",
      "httpStatus": 200,
      "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=4claw-imageboard",
      "contentType": "application/zip",
      "probeMethod": "head",
      "details": {
        "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=4claw-imageboard",
        "contentDisposition": "attachment; filename=\"4claw-imageboard-1.0.1.zip\"",
        "redirectLocation": null,
        "bodySnippet": null
      },
      "scope": "source",
      "summary": "Source download looks usable.",
      "detail": "Yavira can redirect you to the upstream package for this source.",
      "primaryActionLabel": "Download for OpenClaw",
      "primaryActionHref": "/downloads/running"
    },
    "validation": {
      "installChecklist": [
        "Use the Yavira download entry.",
        "Review SKILL.md after the package is downloaded.",
        "Confirm the extracted package contains the expected setup assets."
      ],
      "postInstallChecks": [
        "Confirm the extracted package includes the expected docs or setup files.",
        "Validate the skill or prompts are available in your target agent workspace.",
        "Capture any manual follow-up steps the agent could not complete."
      ]
    },
    "downloadPageUrl": "https://openagent3.xyz/downloads/running",
    "agentPageUrl": "https://openagent3.xyz/skills/running/agent",
    "manifestUrl": "https://openagent3.xyz/skills/running/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/running/agent.md"
  },
  "agentAssist": {
    "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
    "steps": [
      "Download the package from Yavira.",
      "Extract it into a folder your agent can access.",
      "Paste one of the prompts below and point your agent at the extracted folder."
    ],
    "prompts": [
      {
        "label": "New install",
        "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
      },
      {
        "label": "Upgrade existing",
        "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run."
      }
    ]
  },
  "documentation": {
    "source": "clawhub",
    "primaryDoc": "SKILL.md",
    "sections": [
      {
        "title": "Training Fundamentals",
        "body": "80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days\nEasy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base\nWeekly mileage increase: max 10% — exceeding causes injury, not faster adaptation\nOne quality session per week for beginners, two for experienced — more isn't better\nRest days are training days — adaptation happens during recovery, not during runs"
      },
      {
        "title": "Pacing Reality",
        "body": "Start slower than goal pace — first mile should feel easy, last mile is where race happens\nNegative splits: second half faster than first — optimal race execution\nHeart rate drifts upward in heat — same effort costs more, adjust pace down\nDon't chase pace on hills — maintain effort, let pace vary with terrain\nRace day adrenaline adds 10-15 seconds/mile perceived \"free speed\" — it's borrowed, you'll pay later"
      },
      {
        "title": "Workout Types",
        "body": "Easy run: 70-75% max HR, conversational — builds aerobic base, recovery\nTempo: Comfortably hard, 20-40 minutes — lactate threshold improvement\nIntervals: 400m-1600m repeats with rest — VO2max, speed development\nLong run: 90+ minutes, easy effort — endurance, fat adaptation\nStrides: 20-30 second accelerations — form, leg turnover, not fitness"
      },
      {
        "title": "Injury Prevention",
        "body": "Most injuries from too much, too soon — not from running itself\nStrength train 2x/week: glutes, hips, core — weakness causes compensation injuries\nReplace shoes every 400-500 miles — cushioning degrades before visible wear\nFoam rolling and stretching: after runs, not before — pre-run dynamic warmup only\nPain that worsens during run: stop — pain that fades after warmup: monitor"
      },
      {
        "title": "Common Form Errors",
        "body": "Overstriding: landing ahead of center of mass — causes braking force, knee stress\nCadence target: 170-180 steps/minute — shorter, quicker steps reduce impact\nArms crossing midline — wastes energy on rotation, keep forward-back\nHeel striking isn't automatically bad — where you land relative to body matters more\nHead position: look 30 feet ahead, not down — posture follows head"
      },
      {
        "title": "Race Preparation",
        "body": "Taper: reduce volume 40-60%, maintain intensity — 2 weeks for marathon, 1 week for half\nNothing new on race day: shoes, clothes, food, gels — tested in training only\nPre-race meal: 2-3 hours before, familiar foods, low fiber\nHydration: check urine is pale morning of — can't catch up race day\nArrive early: bathroom lines, warm-up time, corral positioning"
      },
      {
        "title": "Nutrition Timing",
        "body": "Pre-run (1-2 hours): carbs, low fat/fiber — 200-300 calories\nDuring run (<60 min): water only — no fuel needed\nDuring run (60-90 min): optional 30g carbs — test in training\nDuring run (>90 min): 60g carbs/hour — gels, chews, sports drink\nPost-run (within 30 min): protein + carbs — 15-25g protein, 50g+ carbs"
      },
      {
        "title": "Heart Rate Zones",
        "body": "Zone% Max HRFeelPurpose150-60%Very easyRecovery260-70%Easy, conversationalAerobic base370-80%Moderate, focusedTempo480-90%Hard, short phrasesThreshold590-100%Maximum, unsustainableVO2max\n\nMost runs should be Zone 2 — feels too easy but builds fitness without burnout"
      },
      {
        "title": "Training Block Structure",
        "body": "Base phase (4-8 weeks): build mileage, all easy — aerobic foundation\nBuild phase (4-6 weeks): add workouts, increase long run — specific fitness\nPeak phase (2-3 weeks): highest intensity, maintain volume — sharpening\nTaper phase (1-3 weeks): reduce volume, short intense efforts — freshness"
      },
      {
        "title": "Mental Strategies",
        "body": "Break race into segments — \"just get to mile 6\" beats thinking about full distance\nMantras: short, rhythmic phrases — \"light and smooth\", \"I am strong\"\nDiscomfort is temporary — the finish is coming whether you slow down or not\nRun the mile you're in — don't borrow worry from future miles\nSmile — physical cue that reduces perceived effort"
      },
      {
        "title": "Common Mistakes",
        "body": "Running every run at medium effort — too hard to recover, too easy to improve\nSkipping easy weeks — deload every 4th week, reduce volume 30%\nIgnoring warning signs — small aches become injuries if pushed through\nAll running, no strength — runners need glute and hip work especially\nRacing too often — peak performance needs 2-3 week recovery between hard efforts"
      }
    ],
    "body": "Training Fundamentals\n80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days\nEasy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base\nWeekly mileage increase: max 10% — exceeding causes injury, not faster adaptation\nOne quality session per week for beginners, two for experienced — more isn't better\nRest days are training days — adaptation happens during recovery, not during runs\nPacing Reality\nStart slower than goal pace — first mile should feel easy, last mile is where race happens\nNegative splits: second half faster than first — optimal race execution\nHeart rate drifts upward in heat — same effort costs more, adjust pace down\nDon't chase pace on hills — maintain effort, let pace vary with terrain\nRace day adrenaline adds 10-15 seconds/mile perceived \"free speed\" — it's borrowed, you'll pay later\nWorkout Types\n\nEasy run: 70-75% max HR, conversational — builds aerobic base, recovery Tempo: Comfortably hard, 20-40 minutes — lactate threshold improvement Intervals: 400m-1600m repeats with rest — VO2max, speed development Long run: 90+ minutes, easy effort — endurance, fat adaptation Strides: 20-30 second accelerations — form, leg turnover, not fitness\n\nInjury Prevention\nMost injuries from too much, too soon — not from running itself\nStrength train 2x/week: glutes, hips, core — weakness causes compensation injuries\nReplace shoes every 400-500 miles — cushioning degrades before visible wear\nFoam rolling and stretching: after runs, not before — pre-run dynamic warmup only\nPain that worsens during run: stop — pain that fades after warmup: monitor\nCommon Form Errors\nOverstriding: landing ahead of center of mass — causes braking force, knee stress\nCadence target: 170-180 steps/minute — shorter, quicker steps reduce impact\nArms crossing midline — wastes energy on rotation, keep forward-back\nHeel striking isn't automatically bad — where you land relative to body matters more\nHead position: look 30 feet ahead, not down — posture follows head\nRace Preparation\nTaper: reduce volume 40-60%, maintain intensity — 2 weeks for marathon, 1 week for half\nNothing new on race day: shoes, clothes, food, gels — tested in training only\nPre-race meal: 2-3 hours before, familiar foods, low fiber\nHydration: check urine is pale morning of — can't catch up race day\nArrive early: bathroom lines, warm-up time, corral positioning\nNutrition Timing\nPre-run (1-2 hours): carbs, low fat/fiber — 200-300 calories\nDuring run (<60 min): water only — no fuel needed\nDuring run (60-90 min): optional 30g carbs — test in training\nDuring run (>90 min): 60g carbs/hour — gels, chews, sports drink\nPost-run (within 30 min): protein + carbs — 15-25g protein, 50g+ carbs\nHeart Rate Zones\nZone\t% Max HR\tFeel\tPurpose\n1\t50-60%\tVery easy\tRecovery\n2\t60-70%\tEasy, conversational\tAerobic base\n3\t70-80%\tModerate, focused\tTempo\n4\t80-90%\tHard, short phrases\tThreshold\n5\t90-100%\tMaximum, unsustainable\tVO2max\nMost runs should be Zone 2 — feels too easy but builds fitness without burnout\nTraining Block Structure\nBase phase (4-8 weeks): build mileage, all easy — aerobic foundation\nBuild phase (4-6 weeks): add workouts, increase long run — specific fitness\nPeak phase (2-3 weeks): highest intensity, maintain volume — sharpening\nTaper phase (1-3 weeks): reduce volume, short intense efforts — freshness\nMental Strategies\nBreak race into segments — \"just get to mile 6\" beats thinking about full distance\nMantras: short, rhythmic phrases — \"light and smooth\", \"I am strong\"\nDiscomfort is temporary — the finish is coming whether you slow down or not\nRun the mile you're in — don't borrow worry from future miles\nSmile — physical cue that reduces perceived effort\nCommon Mistakes\nRunning every run at medium effort — too hard to recover, too easy to improve\nSkipping easy weeks — deload every 4th week, reduce volume 30%\nIgnoring warning signs — small aches become injuries if pushed through\nAll running, no strength — runners need glute and hip work especially\nRacing too often — peak performance needs 2-3 week recovery between hard efforts"
  },
  "trust": {
    "sourceLabel": "tencent",
    "provenanceUrl": "https://clawhub.ai/ivangdavila/running",
    "publisherUrl": "https://clawhub.ai/ivangdavila/running",
    "owner": "ivangdavila",
    "version": "1.0.0",
    "license": null,
    "verificationStatus": "Indexed source record"
  },
  "links": {
    "detailUrl": "https://openagent3.xyz/skills/running",
    "downloadUrl": "https://openagent3.xyz/downloads/running",
    "agentUrl": "https://openagent3.xyz/skills/running/agent",
    "manifestUrl": "https://openagent3.xyz/skills/running/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/running/agent.md"
  }
}