Ngati mwatsopano kuti muziyenda ndikuyang'ana bukhu loyendetsa otsogolera oyambirira, mukhoza kudabwa ndi zosankha zonse. Nazi zina mwazomwe mungapangire mabuku oyambitsa:
Ndondomekoyi imapanga ndondomeko yoyenda ma sabata khumi ndi atatu (13) oyendetsa masewera olimbitsa thupi. Choyamba chinayambitsidwa ndi madokotala a zamankhwala ndipo amatsitsimutsa kupyolera zaka zitatu zachipatala ndi mayankho ochokera kwa othamanga, bukhu limafotokoza momwe oyamba amayenera kuphunzitsira tsiku lililonse kwa masabata khumi ndi atatu ndi momwe angapitirire kuvulaza. Mbali iliyonse ya ndondomekoyi ikuphimbidwa, kuchokera kumagetsi kuti akhalebe olimbikitsa. Mitu ina ikuphatikizapo maphunziro oti athamangire mofulumira; kukhalabe olimba pa tchuthi; maphunziro a hafu kapena full marathon; kuthamanga nthawi ndi mimba; zakudya ndi kuyendetsa, ndi zina zambiri. Ngati mukufuna kuyamba kuthamanga kuti mutaya thupi, ili ndi buku lanu. Kuthamanga Kuthyoka Kanu! ndi kubwerera kumbuyo, kuwonetsetsa kulemera kwa thupi ndi oyamba kumene kumayendetsa polojekiti yomwe imakuthandizani kuchepa thupi mwakuya ndikusunga. Kuthamanga Kuthyoka Kanu! Pulogalamuyi imachokera ku lingaliro losavuta kuti pofuna kuchepetsa kulemera, zopsereza zimatenthedwa ziyenera kupitirira zowonjezera zowonongeka. Ndi pulogalamuyi, mudzaphunzira momwe mungatetezere kulemera mwa kusintha makilogalamu anu kunja ndi kunja, ndikukhazikitsa zolimbitsa thupi, zolimbitsa thupi komanso kudya. Purogalamuyi idzakupangitsani kuti mukhale oyenera, amphamvu komanso otsalira - ndipo, mwachiyembekezo, mudzaphunzira kukonda kuyendetsa polojekitiyi. John Bingham ndi Jenny Hadfield, omwe analemba olemba Marathoning for Mortals ndi mabuku ena othamanga, afotokoze momwe oyendetsa masewera angayambire gawo la miyoyo yawo. Bukuli likukhudzana ndi nkhani monga momwe mungayambe kuyendetsa bwino, zakudya zoyenera komanso mavitamini, komanso kusintha msanga ndi kupirira kwanu.Anthu ambiri amati angakonde kuthamanga 5K kapena 10K koma sadziwa kumene angayambire. Bukuli limapereka njira yosavuta komanso yothandiza nthawi yophunzitsira ndi kukwaniritsa masewera a 5K kapena 10K, pogwiritsa ntchito njira yoyamba yotchuka yothamanga ndi ma Olympian Galloway, yomwe yamulepheretsa kuvulazidwa kwa zaka zoposa 25. Kaya mukuyang'ana kuti muthetse mpikisano wanu woyamba kapena kuthamanga nthawi yeniyeni, bukhu ili liri ndi gawo lanu. Galloway imaphatikizansopo malangizo pa masewera olimbitsa thupi, kulemera kwa thupi, kupweteka koyipa ndi chithandizo, kulandira magalimoto abwino, kukhala ndi chidwi komanso zambiri.
Ngati mwatsopano mutalikirana, iyi ndi imodzi mwazitsogolere kwambiri kunja uko. Kuchokera pa mapulogalamu ndi kuvulaza kovulaza kuti azigwiritsa ntchito masewera olimbitsa thupi komanso masewera olimbitsa thupi, Glovers amayankha mafunso otha msinkhu woyendetsa masewera mosavuta, popanda kupeza sayansi yochulukirapo. Mwachiwonekere bukhu ili silingakhudze pafupifupi theka la chiwerengero cha anthu, koma kwa azimayi othamanga, amapereka chuma chambiri chokwanira. Zalembedwa mwachindunji kwa athamanga omwe akufunsira uphungu wokhudzana ndi mavuto omwe amakumana nawo azimayi, kuchotsa zovala ndi magalimoto, kuvulala, chitetezo ndi zakudya, kuti azigwira ntchito pa nthawi yomwe ali ndi mimba, kusamba ndi kusamuka kwa mimba. Amaphatikizansopo malangizo othandiza pa masewero olimbitsa thupi, kulemera kwa thupi, zojambula za thupi komanso zina zambiri kwa amayi omwe ali ndi magulu onse olimbitsa thupi.Mu bukhu lochititsa chidwi, wolemba mlembi John Bingham , akufufuza kusintha kwake kosayembekezeka kuchokera kwa okalamba omwe sakhala abwino, osakhala ndi moyo wapakati osakhala wothamanga kupita ku chigonjetso chokondedwa ndi evangeli pamsana ndi omvera. Kaya ali atsopano kuthamanga kapena akhalapo kwa zaka zambiri, othamanga paliponse paliponse akudziwitsitsa kuti ali kwinakwake m'buku ndikulimbikitsidwa kuti akhalebe othamanga.