Izincwadi zokukhuthaza nokufundisa
Hlola, ujabulise futhi ufundise abagijimi ohlwini lwakho lwesipho ngezinye zezincwadi ezigijima. Noma, khetha eyodwa iqoqo lakho.
Eyaziwayo ngokwenza inhlangano engaziqhathanisi izicathulo / minimalist ithandwa kakhulu, lo mthengi uhlola imikhuba nemfihlo yamaNdiya aseTaihumara aseMexico, angakwazi ukugijima amakhulu amakhilomitha ngaphandle kokuphumula noma ukulimala. Ukulandisa okubhaliwe kukaMcDougall kuzokukwenza umbuzo uphinde uhlolisise konke okucabangayo futhi ufunde ngokusebenza kuze kube manje. Ngisho noma ungewona umgijimi, kunzima ukuthi ungaphefumulelwe ukuba ugijime ngemuva kokukufunda.
Uma wena noma omunye umgijimi uthanda ukugijima nokuhleka, uzothanda le ncwadi evela eNew York Times umbhali othengisa kakhulu, uMathem Inman, owaziwa nangokuthi i-Oatmeal. Leli qoqo elihle kakhulu, elihle, elibuhlungu lamahlaya namazindaba mayelana nokugijima, ukudla, ukugijima kanye nezizathu zomdwebi owodwa wokugijima kuze kube yilapho izikhonkwane zakhe ziphela. Ngamakhasi angaphezu kwengu-70 angakabonwa ngaphambili, kufaka phakathi "Umhlahlandlela Wabadwebi Wezithombe Zokuba Umgijimi" nethi "Umhlahlandlela WaseBlerch Wokudla," le ncwadi ibuye neBlerch stickers stickers.
Nakuba le ncwadi ibheke abagijimi abasha, kuyincwadi enhle kakhulu kunoma imuphi umgijimi, oqala noma owaziwayo, efuna isiqondiso somsoco. Thola ulwazi ngomsoco wansuku zonke nokuthi yini okufanele udle ngaphambi, ukuhamba ngesikhathi nangemva, kanye neseluleko sokulahlekelwa isisindo.
Kubhalelwe abesifazane besigaba ngasinye esisebenzayo, incwadi yomqeqeshi we-Kara Goucher yomqeqeshi ugcwele ukuqeqeshwa kanye namathiphu okugijima, izinhlelo zokuqeqesha zesampula, kanye nezinhlelo zokudla, kanye nezigaba ezikhethekile ekusebenzeni ngesikhathi nangemva kokukhulelwa nokugcina ibhalansi ngokusebenza, ukusebenza , nokuphila komndeni. UGoucher, umama omusha uqobo, ubhala ngokuncintisana nokunciphisa kwakhe futhi wabelane ngezeluleko ngale ndlela yangempela futhi eqotho, kunzima ukugqugquzelwa ukugijima.
Le ncwadi yimuphi umuntu ofuna ukugijima umncintiswano kodwa akazicabangi njengomgijimi noma ngisho nomdlali. Umqeqeshi weMarathon wase-Non-Runner usekelwe eklasini eliphumelelayo kakhulu le-marathon elinikezwa yi-University of Northern Iowa futhi lilandela isonto eli-16 lekilasi, uhlelo lokuqeqeshwa lwezinsuku ezine ngesonto. Luhlelo oluhle lokuqeqesha abantu bangempela abanomsebenzi omatasa nemikhaya, futhi abakwazi ukunikela ukuphila kwabo ekuqeqesheni i-marathon.
Ukugijima kungase kuzwe kunzima kumuntu oqalayo ngenxa yemithetho yayo eminingi engabonakali. Incwadi Yomthetho We-Runner inikeza izimpendulo zemibuzo evuthayo yabagijimi mayelana nokuziphatha , i- lingo , gear , nokuziphatha. Kusukela ekusebenzeni ("Hamba ngokumelene nomgwaqo") kuya ehlekisayo ("I-bagels Post-race kufanele ibe eyomile futhi inambitheka njengo-aspirin"), umbhali uMark Remy ukhuluma "imithetho" engaphezu kuka-100 mayelana nokusebenza. Kungakhathaliseki ukuthi u-newbie noma umgijimi onobuhle, uzothanda ukuhlaziya okuhlakaniphile kuka-Remy mayelana nokugijima futhi ngokungangabazeki uzithola ukucaphuna izinkomba zakhe kwabanye abagijimi.
I-Athlete's Palate Cookbook iqoqo lama-100+ zokupheka ezivela kubapheki abadumile, ababuye babe ngabashayeli. Eziningi zokupheka zafakwa kumakholomu we-Runner's World ngenyanga "I-Athlete's Palate" ikholomu. Le ncwadi ihlanganisa izindlela zokupheka ezingu-60 zokudla okuphumula, izinkinobho, isobho, ama-saladi, izinhlangothi, ama-dessert kanye neziphuzo. I-recipe ngayinye ihlanganisa amalebuli okubonisa ukudla okusheshayo-okulula, okuqeqesha, kanye nokuphumula, ukuze ukwazi ukuhlela ukudla kwakho nokuwachitha kahle.
Lo mhlahlandlela obuyekeziwe ulotshwe ngqo kubagijimi abafuna izeluleko mayelana nezinselele nezinkinga ababhekene nazo besifazane lapho behamba, bevela endwangu, belimala, bephepha nokudla okusebenzayo ngesikhathi sokukhulelwa nokuya esikhathini. Ihlanganisa iseluleko sochwepheshe mayelana nokudla, ukulahlekelwa isisindo, isithombe somzimba, nokuningi kwabesifazane bazo zonke amazinga empilo.
Abaqeqeshi abahlonishwayo nabalobi ababethengisa kakhulu uBlogg Glover noShelly-Lynn Florence Glover banikeza abagijimi konke abakudinga ukugijima kuze kube sezingeni elilandelayo. I-Competitive Runner's Handbook ihlanganisa amashejuli okuqeqeshwa kuwo wonke amabanga ahlukahlukene kanye namazinga abagijimi, isigaba sokuqeqesha ngejubane kanye nolwazi ngokuqeqeshwa kwesisindo, ukwelula, ukudla okunomsoco kanye nokwenza kahle, ukuqeqeshwa okuphambene nokusebenza okuhambayo. Le ncwadi ibuye ihlanganise izici zengqondo zokusebenza ngokuncintisana: ukubeka imigomo, ukugqugquzela, ukulungiselela usuku lomncintiswano nokuhlelwa kobuhlanga.
Ultramarathoner Danny Dreyer uhlanganyela izimfihlo zakhe zezindlela zokusebenza ezikusiza ukuphulukisa nokuvimbela ukulimala, futhi ugijimise ngokushesha, ekude futhi unemizamo encane nganoma yisiphi isikhathi. Abagijimi abaqalayo noma abancintisana nabo abanolwazi bangakwazi ukuzuza ohlelweni lwezinyathelo zezincwadi ze-ChiRunning, olusebenzisa imisipha yomzimba yesiqu futhi igxile ekuxhumaniseni "chi" yethu, noma amandla angaphakathi.Udinga ukuphefumulelwa okusebenzayo? Le ncwadi yamacaphuno izosiza abagijimi bafinyelele ekusebenzeni kwabo okunzima kunazo zonke noma izinhlanga. I-Quotable Runner igcwele izingcaphuno ezikhuthazayo, ezisebenzayo nezihlekisayo mayelana nokusebenza . UMao, uBill Clinton, uChurchill noGeorge Sheehan bangabanye abacashunwe kule ncwadi.
UJohn Bingham noJenny Hadfield, ababhali beMarathoning for Mortals , bahlathulule ukuthi abagijimi bezinga lokuqala bangasebenzisa kanjani kalula ukuphila kwabo. Incwadi yabo ihlanganisa izihloko, njengokuqala umkhuba osebenzayo, ukudla okunempilo kanye nokwenza kahle, nokuqeqesha isivinini nokukhuthazela.
Uma umgijimi wesifazane empilweni yakho engumama, uzokwamukela ngempela le ncwadi ekhuthazayo nenolwazi mayelana nendlela yokuhlala ilungile, uphephile futhi ube nomntwana onempilo.Abagijimi bafuna ukuncintisana okuncintisanayo, le ncwadi inikeza ukubukeka ngokujulile ezicikweni zomzimba nezengqondo zokusebenza, ngamasu namathuluzi okukhulisa uhlangothi lwengqondo lokusebenza.