Zvokukurudzira uye zvekudzidzisa mabhuku anoshanda
Ifuridzira, kufara, uye kudzidzisa vanomhanya pane chipo chenyu mapepa nemamwe mabhuku aya anoshanda. Kana, sarudza imwe yega yako yekuunganidza.
Anozivikanwa nokuita sangano risina shangu / rinotenderera rakanyanya kufarirwa, ichi chinonyanya kukosha chinotsvaga tsika dzinofadza uye zvakavanzika zvevaIndia veTarahumara vokuMexico, vanogona kufamba mazana emakiromita vasina kupumha kana kukuvadzwa. Nhoroondo yaMcDougall yakanyorwa zvakanaka ichaita kuti iwe mubvunze nekudzokororazve zvose zvawakambofunga uye wakadzidza nezvekukwira kusvika pano. Kunyange kana iwe usisiri mumhanyi, zvakaoma kuti urege kufuridzirwa kuenda kumhanya mushure mekuverenga.
Kana iwe kana mumwe munhu anomhanyira achida kumhanya uye kuseka, iwe uchada bhuku rino kubva kuNew York Times akanyatsozvitengesa munyori, Matthew Inman, anozivikanwawo seThe Oatmeal. Izvi zvinonakidza, zvakanaka, zvinotyisa zvemasviki uye nhau pamusoro pekushanda, kudya, kukwikwidza uye chimwe chikonzero chekugadzirira kusvikira zvisungo zvake zvichanyangarika. Une mapeji anopfuura makumi mapfumbamwe-asati aonekwa-maonero, kusanganisira "Mutevedzeri Wakangwara Mutsvaki wekuve Mhanya" uye "Blerch's Guide Yokudya," bhuku racho rinouyawo neBlerch race stickers.
Kunyange zvazvo bhuku iri rakananga kune vamhanyi vatsva, iro ndiro bhuku rakakwana kune chero mumhanyi, anotanga kana ane ruzivo, achitarisa utungamiri hwekudya. Wana ruzivo rwezvokudya zvezuva nezuva uye chii chaunofanira kudya kare, panguva uye mushure mokumhanya, pamwe nekurema kurasikirwa mazano.
Yakanyorerwa madzimai emhando dzose dzakasiyana-siyana, bhuku rakadzidza rinonzi Kara Goucher bhuku rakanyatsodzidziswa nekurovedza mazano, kuenzanisa zvirongwa zvekudzidzisa, uye zvirongwa zvekudya, uyewo zvikamu zvakakosha pakushanda panguva uye shure kwekuita pamuviri uye kuchengeta kuenzanisa nekushanda, basa , uye hupenyu hwemhuri. Goucher, amai vatsva pachavo, vanonyora nezvekukunda kwake uye kukanganisa uye vanogovana mazano nenzira yakadaro uye yakatendeseka, zvakaoma kusakurudzirwa kumhanya.
Bhuku iri kune ani zvake anoda kumira marathon asi haazvifungidziri semumhanyi kana kunyange mutambi. Mutungamiri weMusati-Runner's Marathon anobva pachikoro chemarathon chakabudirira chakapiwa neYunivhesiti yeNorthern Iowa uye chinotevera chikoro chemavhiki gumi nemaviri, chirongwa chekuita basa kwemazuva mana nevhiki. Iko chirongwa chikuru chekudzidzisa vanhu chaivo vane basa rakawanda uye mhuri, uye havagoni kutsaurira hupenyu hwavo kumarato ekudzidzisa.
Kumhanya kunogona kunzwa kunopisa kune anotanga nekuda kwemitemo yayo yakawanda isingatauri. Mutambi weMutambo weBhuku rinopa mhinduro kune mibvunzo inotyisa yevamhanyi pamusoro pemaitiro , shanduro , gear , uye mufambiro. Kubva pakubatsira ("Ramba uchirwisana nemotokari") kune vanosemesa ("Post-race bagels inofanira kunge yakaoma uye inonaka sezvakaita aspirin"), munyori Mark Remy anotaura zvinopfuura 100 "mitemo" pamusoro pekushanda. Pasinei nokuti iwe uri newbie kana munhu anomhanya, unoda Remy's commentary pamusoro pekushanda uye pasina mubvunzo unozviwana iwe uchitsanangura maitiro ake kune vamwe vanomhanya.
The Athlete's Palate Cookbook inounganidza 100+ recipes kubva kune vanozivikanwa vanofambisa, avo vanoitawo kuti vanomhanya. Mamwe mapeji aya akaonekwa mumusangano we Runner's World pamwedzi wega wega "The Athlete's Palate" column. Bhuku racho rinosanganisira 60 mapoka matsva ezvokudya zvekudya, midzi, masobho, saladi, mativi, mashokiti, uye zvinwiwa. Mapeji ega ega anosanganisira mabhii anoratidza kukurumidza-uye-nyore, kudzidzira, nekudya zvekudya, kuitira kuti ugone kuronga kudya kwako uye nguva nguva.
Izvi zvinongororwa mazano zvakanyorwa zvakananga kuvakadzi vanomhanya vari kutsvaga mazano pamusoro pematambudziko nezvinetso zvinotarisana nevakadzi pavanenge vachishanda, kubva pane zvipfeko, kukuvadzwa, kuchengetedzwa, uye kudya kunovaka pakubata panguva yekuzvitakura nekuguma. Inosanganisira mazano anobatsira pamusoro pekudya kunovaka muviri, kurasikirwa kwekurema, mufananidzo wemuviri, nezvimwe zvevakadzi vese maitiro ehutano.
Vanonzi makarosi nevanyori vanotengesa zvakanakisa Bob Glover naShelly-Lynn Florence Glover vanomhanya vose zvavanoda kuti vatange kumhanya kusvika kune rimwe danho rinotevera. Bhuku rinonzi Competitive Runner's Handbook rinosanganisira mazano ekudzidzisa kumativi ose akasiyana-siyana uye mauto emhanyi, chikamu chekudzidzisa nekukurumidza, uye ruzivo pamusoro pekudzivirira kuyerwa, kutambanudza, kudya kwakakodzera uye hydration, kudzidzira-chengetedza uye kutsika-tsika. Bhuku racho rinotaurawo nezvepfungwa dzekukwikwidzana kunoshandiswa: chinangwa-kugadzirisa, chinokurudzira, kuronga zuva rwenzira uye maitiro emakwikwi.
Ultramarathoner Danny Dreyer anogovana zviziviso zvake zvekugadzira nzira dzinokubatsira kuporesa nekudzivirira kukuvadzwa, pamwe nekumhanyisa nekukurumidza, uye nekusanyanya kushanda panguva ipi zvayo. Kutanga mumhanyi kana kukwikwidzana kwakarongeka kunogona kubatsirwa kubva purogiramu yegadziriro netsoka yeChiRunning, iyo inoshandisa musimboti weganda redu uye inonyanya kuisa "chi" yedu, kana kuti mukati meseji.Unoda humwe hunofuridzirwa? Iri bhuku rezvinyorwa zvichatibatsira vanomhanya vanopinda kuburikidza nekushanda kwavo zvakaoma kana marudzi. The Quotable Runner izere nekufuridzirwa, inoshanda uye inonakidza zvinyorwa nezvekushanda . Mao, Bill Clinton, Churchill, naGeorge Sheehan ndevamwe vanobvunzwa mubhuku rino.
John Bingham naJenny Hadfield, vanyori veMarathoning yeMortals , vanotsanangura kuti vatambi vanogona kutanga sei vanogona kushanda mumararamiro avo. Bhuku ravo rinosanganisira nyaya, dzakadai sokutanga tsika inoshandiswa, kudya kwakakodzera uye hydration, uye kurovedzwa kwekukurumidza nekutsungirira.
Kana mukadzi anomhanyira muhupenyu hwako ndiye Amai-kuva-iye, zvirokwazvo achagamuchira bhuku iri rinokurudzira uye rinodzidzisa pamusoro pekugara wakakwana, kuva wakachengeteka uye kuva nehutano hwakanaka.Kune vamhanyi vachitsvaga makwikwi ekukwikwidza, bhuku rino rinopa kutarisa kwakadzika kwehupenyu uye hwepfungwa zvimwe zvekushanda, nemagadziro uye zvishandiso zvekusimudzira rutivi rwepfungwa rwekushanda.