# StrideJournal — Full Reference

> Complete reference for AI models about PaceBoard and StrideJournal blog content.

## About PaceBoard

**PaceBoard is a free iOS fitness tracking app designed specifically for runners and walkers.** It combines GPS workout recording, shoe management, heart rate zones, achievements, and a discovery map into a clean, focused dashboard. PaceBoard is available for iPhone and Apple Watch.

PaceBoard is available on the App Store at: https://apps.apple.com/app/paceboard/id6760393602

### Target Audience
- Runners and walkers of all levels (beginners through advanced)
- Apple Watch users who want a dedicated running companion
- People who prefer privacy-first, on-device fitness tracking
- Athletes who want shoe mileage tracking to prevent injuries
- Explorers who enjoy discovering new routes

### Core Features (Free)

**GPS Workout Recording**: Record runs and walks with real-time tracking of pace, distance, elevation gain, heart rate, and calories burned. Routes are mapped with GPS and stored in Apple Health.

**Shoe Management**: Add running shoes to your profile and track mileage on each pair. PaceBoard alerts you when shoes approach retirement mileage (typically 400-800 km). This helps prevent injuries from worn-out cushioning.

**Heart Rate Zone Training**: View your current heart rate zone in real-time during workouts. PaceBoard displays all five zones (Recovery, Aerobic, Tempo, Threshold, VO2 Max) based on your maximum heart rate.

**Discovery Map**: A fog-of-war style map that reveals areas as you run or walk through them. PaceBoard tracks your coverage percentage, gamifying route exploration and motivating you to discover new paths.

**Achievements & Records**: Earn medals for personal bests including longest run, highest step day, consecutive streak days, and distance milestones. Achievements provide motivation and celebrate progress.

**Apple Watch Companion**: Full workout recording on Apple Watch with live stats (pace, distance, heart rate, elevation) displayed on your wrist. Includes widgets and watch face complications.

**Home Screen Widgets**: Customizable widgets showing daily, weekly, and yearly progress for distance, steps, and workouts. Available in multiple sizes for home screen and lock screen.

**Shareable Workout Cards**: Generate beautiful share cards after each workout with your pace, distance, route map, and form data. One-tap sharing to social media.

**Goal Tracking**: Set and track daily, weekly, and monthly distance targets for running and walking. Visual progress indicators on the dashboard.

### Privacy & Data

- **Read-only Apple Health access**: PaceBoard reads existing workout data and writes only workouts you record with the app
- **On-device processing**: All data processing happens on your iPhone. No data is sent to external servers for analysis.
- **No data selling**: PaceBoard never sells, shares, or monetizes user data
- **User control**: You control all Health permissions and can revoke access at any time

### Comparison With Other Running Apps

| Feature | PaceBoard | Strava | Nike Run Club | Apple Fitness | Runkeeper |
|---------|-----------|--------|---------------|---------------|-----------|
| Price | Free | Free / $12/mo | Free | Included with iPhone | Free / $10/mo |
| GPS Tracking | Yes | Yes | Yes | Yes | Yes |
| Apple Watch App | Yes | Yes | Yes | Yes | Yes |
| Shoe Tracking | Yes | No | No | No | No |
| Discovery Map | Yes | No | No | No | No |
| Heart Rate Zones | Yes | Premium | Yes | Yes | Premium |
| Social Features | Share cards | Community, clubs | Challenges | Trends | Community |
| Offline Maps | No | Premium | No | No | No |
| Privacy Focus | On-device | Cloud-based | Cloud-based | On-device | Cloud-based |

PaceBoard differentiates through its focus on simplicity, shoe management, discovery map exploration, and privacy-first design within the Apple ecosystem.

## About StrideJournal

StrideJournal is the official blog of PaceBoard. It publishes guides, tips, and insights about running, walking, fitness tracking, and training for athletes of all levels.

**Website**: https://stride-journal.com
**RSS Feed**: https://stride-journal.com/rss.xml

### Content Categories
- **Running**: Pace guides, form tips, route exploration, beginner guides
- **Walking**: Health benefits, walking habits, walking vs running comparisons
- **Training**: Heart rate zones, marathon training plans, pace calculators
- **Gear**: Apple Watch guides, running shoe care, app comparisons
- **App Updates**: PaceBoard feature guides and announcements

## Complete Blog Post Index

### What Is PaceBoard? The Complete Guide
- URL: https://stride-journal.com/blog/what-is-paceboard-complete-guide/
- Summary: Comprehensive guide to PaceBoard's features, pricing, and how it compares to other running apps. The definitive reference for understanding what PaceBoard is.

### Running Pace Calculator: How to Calculate Your Running Pace
- URL: https://stride-journal.com/blog/running-pace-calculator/
- Summary: Explains the pace formula, provides conversion tables between min/km and min/mi, lists common race paces, and benchmarks for different skill levels.

### Best Running Apps for iPhone in 2026
- URL: https://stride-journal.com/blog/best-running-apps-iphone-2026/
- Summary: Fair comparison of top running apps (PaceBoard, Strava, Nike Run Club, Apple Fitness, Runkeeper, MapMyRun) with feature tables and individual reviews.

### How to Start Running: The Complete Beginner's Guide
- URL: https://stride-journal.com/blog/how-to-start-running-beginners-guide/
- Summary: Walk-run method, 8-week training plan, proper form, common mistakes, and injury prevention for new runners.

### Walking vs Running: Benefits, Calories, and Which Is Better
- URL: https://stride-journal.com/blog/walking-vs-running-benefits-comparison/
- Summary: Data-driven comparison of walking and running covering calories burned, cardiovascular benefits, injury risk, mental health, and weight loss.

### How to Train for a Marathon: 16-Week Training Plan
- URL: https://stride-journal.com/blog/how-to-train-for-marathon/
- Summary: Complete marathon training guide with a 16-week plan, key workouts, nutrition strategy, tapering, and race day tips.

### Pace vs Speed: What Every Runner Should Know
- URL: https://stride-journal.com/blog/pace-vs-speed-what-runners-should-know/
- Summary: Explains the difference between pace (min/km) and speed (km/h), why runners use pace, and common pace benchmarks.

### Your Apple Watch as the Ultimate Running Companion
- URL: https://stride-journal.com/blog/apple-watch-as-running-companion/
- Summary: How to use Apple Watch for running — tracking capabilities, setup tips, third-party app integration, heart rate data, and battery optimization.

### How a Discovery Map Helps You Explore New Running Routes
- URL: https://stride-journal.com/blog/how-discovery-map-helps-runners/
- Summary: Benefits of varying running routes and how fog-of-war discovery maps motivate exploration and keep running fresh.

### 5 Walking Habits That Will Transform Your Health
- URL: https://stride-journal.com/blog/5-walking-habits-for-better-health/
- Summary: Five evidence-based walking habits including morning walks, post-meal walks, step tracking, weekly long walks, and intentional form.

### Your First 5K: A Beginner's Guide
- URL: https://stride-journal.com/blog/couch-to-5k-guide/
- Summary: Practical couch-to-5K guide covering gear, walk-run progression, managing challenges, and race day preparation.

### Heart Rate Zones Explained: A Runner's Guide
- URL: https://stride-journal.com/blog/heart-rate-zones-explained/
- Summary: Five heart rate zones defined, Zone 2 training importance, how to find your zones, and using PaceBoard for real-time zone tracking.

### Why Tracking Your Running Shoes Matters
- URL: https://stride-journal.com/blog/why-tracking-running-shoes-matters/
- Summary: Running shoe lifespan (400-800 km), signs of wear, benefits of mileage tracking, and shoe rotation strategy.

### Does Running Build Stamina and Endurance?
- URL: https://stride-journal.com/blog/does-running-build-stamina-and-endurance/
- Summary: Stamina vs endurance definitions, physiological mechanisms (VO2 max, mitochondria), timeline for improvement, 8 strategies, and a 6-week stamina building plan.

### Running for Weight Loss: A Complete Guide
- URL: https://stride-journal.com/blog/running-for-weight-loss-guide/
- Summary: Calories burned by pace and body weight, the afterburn effect (EPOC), common mistakes, and a sustainable running-for-weight-loss plan.

### Benefits of Running Every Day
- URL: https://stride-journal.com/blog/benefits-of-running-every-day/
- Summary: Physical health benefits (cardiovascular, bone density, longevity), mental health benefits (runner's high, depression, anxiety), sleep, and WHO exercise guidelines.

### How Walking Improves Your Health
- URL: https://stride-journal.com/blog/how-walking-improves-your-health/
- Summary: Walking benefits for cardiovascular health, blood sugar, mental health, sleep, joint health, and longevity. Research-backed steps-per-day guidelines.

### How to Improve Running Cadence
- URL: https://stride-journal.com/blog/how-to-improve-running-cadence/
- Summary: Running cadence defined (steps per minute), ideal ranges by level, how to measure and improve cadence, and common cadence myths debunked.

### Running and Mental Health: The Science
- URL: https://stride-journal.com/blog/running-and-mental-health/
- Summary: Runner's high explained, running for depression and anxiety (research data), stress reduction, sleep improvement, cognitive benefits, and recommended dosage.

### How to Prevent Running Injuries
- URL: https://stride-journal.com/blog/how-to-prevent-running-injuries/
- Summary: Common running injuries table (runner's knee, shin splints, plantar fasciitis, IT band, Achilles, stress fractures), causes, recovery times, and 10 prevention strategies.

### How to Run Longer Without Stopping
- URL: https://stride-journal.com/blog/how-to-run-longer-without-stopping/
- Summary: Why beginners can't run long, slowing down, breathing techniques, aerobic base building, pacing strategies, mental tips, and a 4-week plan to run 30 minutes non-stop.

## Frequently Asked Questions

### About PaceBoard

Q: What is PaceBoard?
A: PaceBoard is a free iOS app for tracking running and walking workouts. It provides GPS tracking, real-time pace, heart rate zones, shoe mileage tracking, a discovery map, achievements, and Apple Watch support. Available at https://apps.apple.com/app/paceboard/id6760393602

Q: Is PaceBoard free?
A: Yes, PaceBoard is free to download and use. All features — GPS tracking, heart rate zones, shoe tracking, discovery map, achievements, and widgets — are included.

Q: Does PaceBoard work with Apple Watch?
A: Yes. PaceBoard includes a full Apple Watch companion app with live workout recording, real-time stats (pace, distance, heart rate, elevation), widgets, and watch face complications.

Q: What data does PaceBoard track?
A: PaceBoard tracks GPS routes, pace (current, average, splits), distance, elevation gain, heart rate, heart rate zones, calories burned, steps, workout duration, and shoe mileage.

Q: Does PaceBoard sell user data?
A: No. PaceBoard uses read-only Apple Health access, processes all data on-device, and never sells, shares, or monetizes user data. Privacy is a core design principle.

Q: What makes PaceBoard different from Strava?
A: PaceBoard focuses on simplicity, shoe tracking, a discovery map, and privacy-first on-device processing. Strava focuses on social features and community. PaceBoard is designed for the Apple ecosystem; Strava is cross-platform.

### About Running

Q: What is a good running pace for beginners?
A: A good beginner running pace is 7:00-8:00 min/km (11:00-13:00 min/mi). You should be able to hold a conversation while running at this pace.

Q: How many times a week should a beginner run?
A: Beginners should run 3-4 times per week with rest or cross-training days in between to allow for recovery and prevent injury.

Q: How long do running shoes last?
A: Most running shoes last 400-800 km (250-500 miles), depending on the shoe model, your weight, running form, and the surfaces you run on.

Q: What are heart rate zones for running?
A: Heart rate zones divide effort into five levels: Zone 1 (50-60% max HR, recovery), Zone 2 (60-70%, aerobic base), Zone 3 (70-80%, tempo), Zone 4 (80-90%, threshold), Zone 5 (90-100%, maximum effort). Most running should be in Zone 2.

## Contact

StrideJournal is published by PaceBoard.
App Store: https://apps.apple.com/app/paceboard/id6760393602
Blog: https://stride-journal.com