# Send Running to your agent Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually. ## Fast path - 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. ## Suggested prompts ### New install ```text 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. ``` ### Upgrade existing ```text 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. ``` ## Machine-readable fields ```json { "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": { "downloadUrl": "/downloads/running", "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=running", "sourcePlatform": "tencent", "targetPlatform": "OpenClaw", "packageFormat": "ZIP package", "primaryDoc": "SKILL.md", "includedAssets": [ "SKILL.md" ], "downloadMode": "redirect", "sourceHealth": { "source": "tencent", "slug": "running", "status": "healthy", "reason": "direct_download_ok", "recommendedAction": "download", "checkedAt": "2026-04-30T13:41:06.005Z", "expiresAt": "2026-05-07T13:41:06.005Z", "httpStatus": 200, "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=running", "contentType": "application/zip", "probeMethod": "head", "details": { "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=running", "contentDisposition": "attachment; filename=\"running-1.0.0.zip\"", "redirectLocation": null, "bodySnippet": null, "slug": "running" }, "scope": "item", "summary": "Item download looks usable.", "detail": "Yavira can redirect you to the upstream package for this item.", "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." ] } }, "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" } } ``` ## Documentation ### Training Fundamentals 80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days Easy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base Weekly mileage increase: max 10% — exceeding causes injury, not faster adaptation One quality session per week for beginners, two for experienced — more isn't better Rest days are training days — adaptation happens during recovery, not during runs ### Pacing Reality Start slower than goal pace — first mile should feel easy, last mile is where race happens Negative splits: second half faster than first — optimal race execution Heart rate drifts upward in heat — same effort costs more, adjust pace down Don't chase pace on hills — maintain effort, let pace vary with terrain Race day adrenaline adds 10-15 seconds/mile perceived "free speed" — it's borrowed, you'll pay later ### Workout Types Easy 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 ### Injury Prevention Most injuries from too much, too soon — not from running itself Strength train 2x/week: glutes, hips, core — weakness causes compensation injuries Replace shoes every 400-500 miles — cushioning degrades before visible wear Foam rolling and stretching: after runs, not before — pre-run dynamic warmup only Pain that worsens during run: stop — pain that fades after warmup: monitor ### Common Form Errors Overstriding: landing ahead of center of mass — causes braking force, knee stress Cadence target: 170-180 steps/minute — shorter, quicker steps reduce impact Arms crossing midline — wastes energy on rotation, keep forward-back Heel striking isn't automatically bad — where you land relative to body matters more Head position: look 30 feet ahead, not down — posture follows head ### Race Preparation Taper: reduce volume 40-60%, maintain intensity — 2 weeks for marathon, 1 week for half Nothing new on race day: shoes, clothes, food, gels — tested in training only Pre-race meal: 2-3 hours before, familiar foods, low fiber Hydration: check urine is pale morning of — can't catch up race day Arrive early: bathroom lines, warm-up time, corral positioning ### Nutrition Timing Pre-run (1-2 hours): carbs, low fat/fiber — 200-300 calories During run (<60 min): water only — no fuel needed During run (60-90 min): optional 30g carbs — test in training During run (>90 min): 60g carbs/hour — gels, chews, sports drink Post-run (within 30 min): protein + carbs — 15-25g protein, 50g+ carbs ### Heart Rate Zones Zone% Max HRFeelPurpose150-60%Very easyRecovery260-70%Easy, conversationalAerobic base370-80%Moderate, focusedTempo480-90%Hard, short phrasesThreshold590-100%Maximum, unsustainableVO2max Most runs should be Zone 2 — feels too easy but builds fitness without burnout ### Training Block Structure Base phase (4-8 weeks): build mileage, all easy — aerobic foundation Build phase (4-6 weeks): add workouts, increase long run — specific fitness Peak phase (2-3 weeks): highest intensity, maintain volume — sharpening Taper phase (1-3 weeks): reduce volume, short intense efforts — freshness ### Mental Strategies Break race into segments — "just get to mile 6" beats thinking about full distance Mantras: short, rhythmic phrases — "light and smooth", "I am strong" Discomfort is temporary — the finish is coming whether you slow down or not Run the mile you're in — don't borrow worry from future miles Smile — physical cue that reduces perceived effort ### Common Mistakes Running every run at medium effort — too hard to recover, too easy to improve Skipping easy weeks — deload every 4th week, reduce volume 30% Ignoring warning signs — small aches become injuries if pushed through All running, no strength — runners need glute and hip work especially Racing too often — peak performance needs 2-3 week recovery between hard efforts ## Trust - Source: tencent - Verification: Indexed source record - Publisher: ivangdavila - Version: 1.0.0 ## Source health - Status: healthy - Item download looks usable. - Yavira can redirect you to the upstream package for this item. - Health scope: item - Reason: direct_download_ok - Checked at: 2026-04-30T13:41:06.005Z - Expires at: 2026-05-07T13:41:06.005Z - Recommended action: Download for OpenClaw ## Links - [Detail page](https://openagent3.xyz/skills/running) - [Send to Agent page](https://openagent3.xyz/skills/running/agent) - [JSON manifest](https://openagent3.xyz/skills/running/agent.json) - [Markdown brief](https://openagent3.xyz/skills/running/agent.md) - [Download page](https://openagent3.xyz/downloads/running)