Kana iwe uri mutsva pakushanda uye uchitsvaga bhuku rinotungamirirwa nevatambi vemutambo, iwe unogona kunge uchishungurudzwa nezvose zvinosarudzwa. Heano mamwe mazano makuru ekushandisa mabhuku evatangi vekutanga:
Uyu mutungamiri unofananidzira hurongwa hwemavhiki gumi nemasere / kufamba kwegadziriro yakagadzirirwa kuti vanhu vabude pamubhedha uye mumigwagwa uye zvinyorwa. Pakutanga yakagadzirwa nemishonga yemitambo madaktari uye yakanatswa kuburikidza nemakore matatu emakiriniki nemhinduro kubva kune vanomhanya, bhuku rinotsanangura kuti vatangidzi vanofanira kudzidzisa sei zuva rimwe nerimwe kwemavhiki gumi nemaviri uye kuti vangaramba sei vasina kukuvara. Chikamu chimwe nechimwe chegadziriro yacho chakafukidzirwa, kubva pamigero kusvika kune yakasimudzirwa. Mimwe misoro inosanganisira kudzidziswa kumhanya nekukurumidza uye mberi; kuramba wakasimba pazororo; kudzidziswa kwehafu kana marathon yakazara; kumhanya panguva uye shure kwekuita pamuviri; kudya kunovaka muviri uye kumhanya, nezvimwe zvakawanda. Kana iwe uchida kutanga kumhanya kuitira kuti uremerwe uremu, iyi ibhuku rako. Mhanya Gumbo Rako Kunze! iri shure-ku-zvidzidzo, chirongwa chekureruka-kurasika uye vatangisi 'vanomira chirongwa chinokubatsira kuti uremerwe uremu nenzira yakagadzikana uye uzvichengetedze. Runomhanya Gumbo Rako Kure! purogiramu yakavakirwa pamusana pekufunga kuti kuitira kuti uremerwe uremu, koriori yakatsva inofanira kupfuuridza makori inopedzwa. Negurogiramu iyi, iwe uchanzwa nzira yekurasikirwa uremu nekushandura makori ako mukati nekunze, nekugadzirisa kuchengetedza, utano hwakanaka uye miitiro yekudya. Iyi purogiramu ichaita kuti iwe uite zvakakwana, wakasimba uye unoonda-uye, tarisiro, iwe uchadzidza kuda kumhanya mune izvi. John Bingham naJenny Hadfield, vanyori veMarathoning yakakurumbira kune Mortals uye mamwe mabhuku anotsvaga, tsanangura kuti vatambi vanogona kutanga sei vanogona kuita chikamu chehupenyu hwavo. Bhuku rino rinotaura nyaya dzakadai sekuti ungatanga sei kumhanya, kudya kwakakodzera uye hydration, nekuvandudza kukurumidza kwako nekutsungirira.Vanhu vazhinji vanoti vangada kumhanya 5K kana 10K asi havazivi kuti vanotanga kupi. Uyu mutungamiri unoshanda unopa nzira iri nyore uye yakagadzirisa nguva yekudzidzisa nekuzadzisa rudzi rwe 5K kana 10K, uchishandisa yekare yeOlympian Galloway inonzi inozivikanwa yekambani yekufamba-famba , yakamuchengetedza-kusina kwemakore anopfuura 25. Pasinei nokuti uri kutarisa kupedzisa nhangemutange yako yekutanga kana kutarisira nguva yakatarwa, bhuku rino rine chikamu kwauri. Galloway inosanganisirawo mazano pamitambo yezvokudya, kuora muviri, kudzivirira nekukuvara uye kurapwa, kugona zvakanaka gear, kuramba uchikurudzira uye nezvimwe zvakawanda.
Kana iwe uri mutsva uri kure kurega, iyi ndeimwe yemitungamiri yakanyatsotarisa kunze uko. Kubva pakudzidzira mapurogiramu nekudzivirira kunokuvadza kusvika mune zvemitambo uye mitambo yezvokudya, Glovers inopindura mibvunzo yomudzidzisi anotanga nenzira inonzwisisika, pasina kuwana zvinyorwa zvesayenzi. Zviri pachena kuti bhuku iri haringasviki kune hafu hafu yevanhu vanomhanya, asi kune vakadzi vanomhanya, inopa hupfumi hwakawanda, hwakazara hwemashoko anoshanda. Zvakanyorwa zvakananga kuvadzidzisi vemumhanyi vari kutsvaga mazano pamusoro pezvinetso zvakakosha uye nyaya dzinotarisana nevakadzi, kubva pakupfeka zvipfeko uye gear, kukuvara, kuchengetedzwa uye kudya kunovaka muviri, kurarama panguva yekuzvitakura, kuenda kumwedzi uye shure kwekuenda kumwedzi. Inosanganisirawo mazano ehutano nezvemitambo yezvokudya, kuora muviri, nhaurwa yemuviri uye zvimwe zvakawanda kune vakadzi vese maitiro ehutano.Mune izvi mheurous memoir, anonyora munyori John Bingham , anotsvaga kusatendeuka kwake kushanduka kubva kune munhu asina kunaka, aripo pakati pezera remakore asiri mumhanyi mu hero yaanoda uye ari kumhanya evhangeri kune vekare-the-packers. Vangave vari vatsva kumhanya kana kuti vave mairi kwemakore, vanoita zvekuvaraidza pose pose vanoziva kuzviona pane imwe nzvimbo mubhuku uye vanofuridzirwa kuti varambe vachimhanya.