So long! it has been a while. What I am doing in 2021? Will keep my adventure? Or already found a new challenge, that's see!  久違了～各位朋友們！2021 年是個充滿艱辛與挑戰的一年，在 2021 年的最後一天，和各位分享一下馬可的 2021，也一起展望 2022，期待在新的一年，不論目標是什麼，我們都能更進步，變成更好的自己．Happy New Year, happy 2022！

兩週不見！各位聽眾朋友們你們好嗎？這集就來分享一下這次台北馬拉松的賽道與比賽心得，順便說說這禮拜的恢復是如何調適的！ Hi! It's been a while, how's everything? Let's talk about 2020 Taipei Marathon. I would like to share some thoughts about the event, and how I recover in this week.  

疫情關係，今年的年度大賽應該就屬台北馬拉松了！剩不到 5 天的時間，你/ 妳該做好什麼樣的準備呢？馬可今天就從吃的、穿的，還要心態上的準備說起，希望過往的經驗能讓各位更有自信地站上起跑點。馬可為各位加油！！ Are you ready? The major event- Taipei Marathon 2020 will be started this coming Sunday. So today, I would like to share some personal experience regarding how to eat, what to wear and the positive attitude you must possess. Hope you can feel more comfortable and have confidence after this episode. Marco will cheer for everyone! !

人不是機器，心情總有起伏，也難免會因為某些原因無法如期完成今天原本的跑步計畫，但如果因此就氣餒、甚至放棄，這樣真的好嗎？跑步該抱持著什麼心態才能跑得久，跑得遠？馬可給各位三點小建議，或許你可以參考看看！ 這幾天天氣變冷了，北部每天又下雨，這時候你又該注意些什麼？跑前的暖身、跑後的 cool down，這真的很重要，馬可提供一點小撇步，不妨試試！ We are not machines, and there're always ups and downs in mood. Sometime you cannot finish your running plan successfully due to some certain issues. But if you are discouraged or even give up due to the reason, is this really good? What kind of mentality should you have to run longer and further? Here I give you some...

 一直想分享跑步教會我的事，但總覺得這樣的主題應該留在到最後，但想想跑步教會我的事真的很多，或許三天三夜也說不完，所以今天就分享一些。 跑步教會我如何獨處、也教會我如何保持謙卑的心，更讓我學習如何自律，才能往目標一步步邁進！ I always wanted to share the learnings from running, but I feel this topic should be left to the very last. However, running did taught me a lot, I can share the stores for more than three days. So why not starting to share from now.   Running taught me how to being alone and how to be a humble person. Running also taught me how to be self-discipline so that I could move forward...

科技日新月異，跑錶的選擇也越來越多，從專業的跑錶到智慧型穿戴裝置，可選擇的款式五花八門，那麽一只基本的跑錶應該要有什麼樣的功能呢？這集馬可介紹了跑錶應必備的 5 大功能，也針對這 5 大功能 ”數據“，做了簡單、易懂的解釋...... How to find a right running watch that fits your needs? In this episode, Marco summarized 5 key functions (figures) that you need to know, which is also the key features you have to consider about……

跑步要怎樣才不無聊？這問題是大家剛開始跑步時遇到的最大問題，這集我把它分成兩個層面來回答。 1. 跑步怎樣才不會無聊？ 2. 跑步時怎樣才不會感到無聊？ 第 2 題的答案很簡單，跑步在安全為前提的情況下可以聽些輕快的歌曲、聽廣播、聽Podcast、聽馬可跑步歷險記。 第 1 題的答案我會建議透過不同的跑步課表訓練（輕鬆跑、間歇跑、速度跑）來增加訓練的變化、也可以增加跑步的有趣性，更重要的是還能提高跑步的經濟性。 把跑步當成「一件事來做」就一點都不聊了！ Do you do something to make running not so boring? This is the common question we heard from beginner runner.  I would like elaborate this question in two different segments: 1. How to enjoy running? Planning ahead and using the "Running Schedule" to help you....

今天的節目內容是要跟各位聽眾朋友們聊聊關於跑步裝備的選擇，從頭聊到腳，分為跑衣、跑褲、跑鞋等三個主題。另外，馬可也在本集內中提供了男性跑者在「重要部位」保護的小常識讓大家知道，希望大家在跑步裝備的選擇上能有比較有系統的概念。最後，馬可也補上了間單的自我介紹，但不管認不認識我，聽我的 Podcast 、Follow 我的 IG (https://www.instagram.com/runwithmarco/) 就對了！ In this episode, I would like to talking about the running equipments, including running singlets, shorts, and running shoes. Some useful tips are really helpful. Also, have you ever seen the "bleeding nipples"? Marco will tell you how to avoid getting hurt... In the very last, I...

My first episode of Podcast, talking about the reason why I recording the Podcast and providing some running tips for beginners.  Podcast 第一集嘗試，說說自己錄製Podcast的原因，也說說關於給跑步新手該注意的幾點建議。