Mabuku othandiza komanso othandiza omwe amaphunzitsa
Limbikitsani, okondweretsa, ndipo phunzitsani othamanga pazndandanda za mphatso zanu ndi zina mwa mabukuwa. Kapena, tenga imodzi yokha yosonkhanitsa.
Wodziwika bwino pochita maphwando opanda nsapato / ochepa kwambiri, wogulitsa bwinoyu amayang'ana zizoloŵezi ndi zinsinsi za Amwenye a ku Tarahumara a Mexico, omwe angathe kuyenda mamita mazana popanda kupumula kapena kuvulala. Nkhani yolemba bwino ya McDougall idzakupangitsani kukayikira ndi kubwerezanso zonse zomwe mwalingalira komanso zomwe mwaphunzira zokhudza kuyendetsa mpaka pano. Ngakhale mutakhala wothamanga, ndizovuta kuti musapangidwe kuti muthamanga mutatha kuwerenga.
Ngati inu kapena mnzanuyo mumakonda mukuyenda ndi kuseketsa, muzakonda buku ili kuchokera ku New York Times wolemba mabuku, Matthew Inman, wotchedwanso Oatmeal. Zojambula zowoneka bwino, zokongola, zochititsa chidwi za zojambula ndi nkhani zokhudzana ndi kudya, kudya, kukwera ndi zojambula zojambula zojambula zojambulapo mpaka zida zake zikutha. Ndi masamba oposa 70 omwe sanawonepo kale, kuphatikizapo "Buku Lopanga Waulesi Wopanga Kuthamanga" ndi "Buku la Blerch Guide ya Kudyetsa," bukulo likubweranso ndi zolemba za Blerch.
Ngakhale kuti bukuli likuwunikira othamanga atsopano, ndilo buku lapadera kwa aliyense wothamanga, woyamba kapena wodziwa bwino, kufunafuna kutsogolera zakudya. Pezani chidziwitso pa zakudya zamtundu uliwonse ndi zomwe mungadye musanayambe, muthamanga komanso mutatha, komanso malangizo othandizira kulemera.
Bukuli linalembedwera kwa amayi omwe ali ndi magawo osiyanasiyana osiyana siyana, buku la Kara Goucher yemwe ndi wothamanga kwambiri, ali ndi maphunziro komanso maphunziro othandizira maphunziro, njira zophunzitsira, komanso mapulani a zakudya, komanso magawo apadera okhudzidwa pa nthawi yomwe ali ndi mimba komanso kukhalabe oyenera, ntchito. , ndi moyo wa banja. Goucher, mayi watsopano mwiniwake, akulemba za kupambana kwake ndi zopinga zake ndipo amagawana uphungu mwa njira yeniyeni ndi yowona mtima, ndi zovuta kuti asakakamize kuthamanga.
Bukhuli ndi la aliyense yemwe akufuna kuthamanga marathon koma samadziganizira okha ngati wothamanga kapena wothamanga. Mphunzitsi Wopanga Marathon wa Non-Runner akuchokera pa kalasi yopambana yopambana yothamanga yoperekedwa ndi University of Northern Iowa ndipo ikutsatira masabata 16, masabata a masabata makumi anai a sabata. Ndi pulogalamu yabwino yophunzitsira anthu enieni omwe ali ndi ntchito zambiri komanso mabanja, ndipo sangapereke miyoyo yawo ku maphunziro a marathon.
Kuthamanga kungamveke koopsa kwambiri kwa oyamba chifukwa cha malamulo ake osavomerezeka. Bukhu la Runner's Rule Book limapereka mayankho kwa mafunso otentha a othamanga pankhani ya ulemu , malingaliro , magalimoto , ndi khalidwe. Kuchokera pamagwiritsidwe ntchito ("Kuthamanga motsutsana ndi magalimoto") kwa zosangalatsa ("Mavoti apambuyo amafunika kukhala owuma ndi kulawa ngati aspirin"), wolemba Mark Remy akulankhula "malamulo" oposa 100 okhudza kuyendetsa. Kaya ndinu newbie kapena wothamanga wothamanga, mumakonda ndemanga ya Remy yokhudzana ndi kuyendetsa mosakayikira mukupeza kuti mumagwiritsa ntchito maulendo ake kwa othamanga ena.
The Athlete's Palate Cookbook ndi mndandanda wa maphikidwe 100+ ochokera kwa ophika odziwika, omwe amawoneka ngati othamanga. Maphikidwe ambiri adapezeka mu magazini ya Runner's World pamwezi uliwonse. Bukuli limaphatikizanso maphikidwe atsopano 60 othandizira kudya, zakudya, msuzi, saladi, mbali, mchere, ndi zakumwa. Njira iliyonse imaphatikizapo malemba omwe amasonyeza zakudya zosafulumira komanso zophweka, zophunzitsira, ndi zakudya, kuti muthe kukonza zakudya zanu ndi kuzigwiritsa ntchito moyenera.
Bukuli likulembedweratu makamaka kwa amayi othamanga omwe akufunafuna uphungu pa mavuto ndi mavuto omwe amai amakumana nawo pothamanga, kuchokera ku zovala, kuvulazidwa, chitetezo, ndi zakudya zomwe zimachitika panthawi yomwe ali ndi mimba ndi kutha. Zimaphatikizapo uphungu waluso pa zakudya, kuperewera kwa thupi, chifaniziro cha thupi, ndi zina kwa akazi a magulu onse olimbitsa thupi.
Makolo otchuka ndi olemba mabuku ogulitsa kwambiri Bob Glover ndi Shelly-Lynn Florence Glover amapatsa othamanga zonse zomwe akufunikira kuti ayambe kuthamanga kumalo otsatira. Buku la Competitive Runner's Guide limaphatikizapo ndondomeko yophunzitsa maulendo osiyanasiyana, magulu othamanga, gawo lophunzitsira mofulumira komanso mfundo zokhudzana ndi kulemera kwa thupi, kutambasula, zakudya zoyenera komanso kuthamanga, kupititsa patsogolo komanso kuthamanga. Bukuli likuphatikizanso maganizo a mpikisano wothamanga: kukonzekera zolinga, zolinga, kukonzekera tsiku ndi mtundu komanso njira zamakondomu.
Danny Dreyer akugwiritsira ntchito zinsinsi zake zogwiritsira ntchito njira zomwe zimakuthandizani kuchiza ndi kupeŵa kuvulala, komanso kuthamanga mofulumira, mofulumira komanso molimbika kwambiri pa msinkhu uliwonse. Kuyambira othamanga kapena ochita masewera olimbitsa thupi akhoza kupindula ndi ndondomeko ya pulogalamu yowonjezera ya ChiRunning, yomwe imagwiritsa ntchito minofu yaikulu ya thunthu ndikugwiranso ntchito ku "chi" yathu, kapena mphamvu ya mkati.Mukusowa kudzoza kothamanga? Buku ili la malemba lidzathandiza othamanga kudutsa ntchito zawo zovuta kwambiri kapena mafuko. Mtundu wotchedwa Quotable Runner uli wodzaza ndi zolimbikitsa, zothandiza komanso zosangalatsa zokambirana . Mao, Bill Clinton, Churchill, ndi George Sheehan ndi ena mwa omwe atchulidwa m'buku lino.
John Bingham ndi Jenny Hadfield, omwe analemba mabuku otchuka a Marathoning for Mortals , afotokozani momwe oyendetsa masewerawa angayambe kugwira ntchito miyoyo yawo mosavuta. Buku lawo likufotokoza nkhani, monga kuyamba chizoloŵezi, zakudya zoyenera ndi hydration, ndi kuphunzitsa mofulumira ndi kupirira.
Ngati mkazi wothamanga mu moyo wanu ndi Amayi, ayenera kulandira buku lolimbikitsa ndi lodziwitsa za momwe mungakhalire oyenera, kukhala otetezeka komanso kukhala ndi mwana wathanzi.Kwa othamanga kufunafuna mpikisano, bukuli limapereka maonekedwe ozama pa zakuthupi ndi zamaganizo zomwe zikuchitika, ndi njira ndi zida zowonjezera malingaliro a ntchito.