Runward Blog
Training guides, pacing strategy and posture notes for runners.
- 長跑入門指南：新手如何開始長距離跑步 — 長跑新手完整入門指南：第一週應該跑多少、輕鬆跑要有多慢、如何安全增加跑量，以及如何避開令大部分初跑者放棄的傷患。
- How to Start Long Distance Running: A Beginner's Guide — A step-by-step guide to starting long distance running: how far to run in week one, how slow easy runs should feel, how to build mileage safely, and how to avoid the injuries that stop most beginners.
- 第一次跑 10 公里：8 星期訓練計劃 — 為初次挑戰 10 公里而設的 8 星期訓練計劃：每週安排、間歇與節奏跑的目標配速、賽前減量，以及比賽日分段配速策略，讓你越跑越強而不是後段崩盤。
- How to Train for Your First 10K: An 8-Week Plan — An 8-week 10K training plan for first-timers: weekly structure, interval and tempo sessions with target paces, taper week, and race-day pacing so you finish strong instead of fading.
- 第一次跑半馬：12 星期半程馬拉松訓練計劃 — 初次挑戰半程馬拉松的完整 12 星期訓練計劃：長課遞進、節奏跑與間歇課、補給策略、兩星期減量，以及 21.1 公里平均配速的比賽策略。
- How to Train for Your First Half Marathon: A 12-Week Plan — A complete 12-week half marathon training plan for first-timers: long run progression, tempo and interval sessions, fuelling, the two-week taper, and how to pace 21.1 km evenly.
- 第一次跑全馬：16 星期馬拉松訓練計劃 — 初次挑戰全程馬拉松的 16 星期訓練計劃：長課遞進至 32 公里、馬拉松配速課、避免撞牆的補給策略、三星期減量，以及如何設定實際的目標時間。
- How to Train for Your First Marathon: A 16-Week Plan — A 16-week marathon training plan for first-time marathoners: long run progression to 32 km, marathon-pace work, fuelling to avoid the wall, the three-week taper, and realistic goal setting.
- 如何用 Runward 幫助訓練：全部功能一次講清 — Runward 完整功能導覽：Strava／Garmin／Apple Health 同步、訓練負荷與 HRV 洞察、個人化訓練計劃、比賽時間預測、跑姿分析、傷患Dashboard、CityHunter 與社群排行榜。
- How to Use Runward to Train Smarter: Every Feature Explained — A full walkthrough of Runward: activity sync from Strava, Garmin and Apple Health, training load and HRV insights, personalised training plans, race prediction, posture analysis, the injury dashboard, CityHunter and community leaderboards.