Yog tias koj tab tom tshiab thiab tab tom nrhiav ib phau ntawv tuaj yeem mus rau tus neeg khiav lag luam, koj yuav tau pomzoo los ntawm tag nrho cov kev xaiv. Nov yog qee yam kev xaiv zoo rau kev khiav cov ntawv rau cov pib tshiab:
Cov lus qhia no muaj 13 lub voj voog khiav mus los khiav kom tau cov neeg tawm ntawm lub rooj zaum thiab ntawm cov kev thiab cov kab ciav hlau. Thawj coj ntawm cov kws kho mob kis las thiab kho kom zoo los ntawm peb lub xyoos ntawm cov tsev kho mob thiab cov lus qhia los ntawm cov neeg khiav dej num, phau ntawv piav qhia txog cov pib tshiab yuav tsum cob qhia txhua txhua hnub rau 13 lub lim piam thiab yuav ua li cas nyob tsis raug mob. Txhua qhov ntawm txoj haujlwm yog them, ntawm iav kom mob siab. Lwm cov ncauj lus muaj kev cob qhia kom khiav ceev thiab dhau mus; tuav kev qoj ib ce rau hnub so; kev cob qhia rau ib nrab lossis tag nrho marathon; khiav lub sijhawm thiab tom qab cev xeeb tub; kev noj haus thiab khiav, thiab ntau ntxiv. Yog tias koj xav pib khiav kom poob phaus, qhov no yog phau ntawv rau koj. Khiav koj lub taub hau! yog ib qho rov qab-rau-kev qhia, kev npaj yuag tshaj tawm thiab cov neeg pib tshiab 'khiav dej num uas pab kom koj poob phaus kev noj qab nyob zoo thiab khaws cia. Khiav Koj Lub Taub Kaw Tawm! qhov kev zov me nyuam raws li qhov yooj yim tswv yim uas yuav kom poob qhov nyhav, muaj calorie ntau ntau uas yuav tsum tau siv ntau tshaj calories. Nrog rau qhov kev kawm no, koj yuav kawm txog kev poob qis los ntawm kev hloov koj calorie ntau ntau rau hauv thiab tawm, thiab tsim kom muaj kev noj qab haus huv, noj qab nyob zoo thiab kev noj haus zoo. Qhov kev zov me nyuam yuav ua rau koj fitter, muaj zog thiab leaner - thiab, hopefully, koj mam li kawm kom nyiam khiav hauv txoj kev. John Bingham thiab Jenny Hadfield, kws sau ntawv ntawm Marathoning nrov rau Mortals thiab lwm cov ntawv nyeem, piav qhia tau hais tias cov neeg khiav dej num twg yuav pib khiav lawv lub neej. Phau ntawv no qhia txog cov kev cob qhia xws li kev pib khiav, kev noj zaub mov kom zoo thiab dej haus, thiab txhim kho koj lub zog thiab kev ua kom tiav.Muaj coob tus neeg hais tias lawv yuav nyiam khiav 5K lossis 10K tiamsis lawv tsis paub tseeb tias pib qhov twg. Cov tswv yim no muaj kev yooj yim thiab lub sijhawm ua haujlwm rau kev cob qhia thiab ua tiav 5K lossis 10K sib tw, siv yav dhau los Olympian Galloway qhov kev paub zoo / khiav zoo , uas tau cia nws raug mob tsis pub ntev tshaj 25 xyoos. Txawm koj tab tom nrhiav kom tiav koj thawj haiv neeg los yog khiav lub sijhawm, phau ntawv no muaj ib seem rau koj. Galloway kuj muaj cov tswv yim qhia txog kev noj zaub mov, kev poob phaus, kev tiv thaiv thiab kev kho mob, kev tau txais txoj hlua uas muaj cai, kev txhawb zog thiab ntau dua.
Yog tias koj nyob nraum tshiab khiav nrawm, qhov no yog ib qho ntawm cov txheej txheem qhia ntau tshaj plaws. Los ntawm kev cob qhia cov kev pab cuam thiab kev tiv thaiv kev raug mob los khiav cov iav thiab kev noj zaub mov, tus Glovers teb teb tus neeg khiav lub luag haujlwm cov lus nug hauv kev yooj yim rau kev to taub, tsis muaj kev tshawb fawb dhau. Obviously phau ntawv no yuav tsis thov kom tsawg kawg yog ib nrab ntawm cov khiav pejxeem, tab sis rau cov poj niam khiav, nws muaj ib tug zoo, kev nplua nuj ntawm khiav cov ntaub ntawv. Nws yog sau rau cov poj niam khiav ntawm cov poj niam uas tab tom nrhiav tswv yim txog cov teeb meem tshwj xeeb thiab cov teeb meem tshwm sim los ntawm cov poj niam, los ntawm kev khiav khaub ncaws thiab iav, kev raug mob, kev nyab xeeb thiab kev noj haus, kev khiav dej num thaum cev xeeb tub, menopause thiab menopause tom qab. Nws kuj muaj cov tswv yim tshaj tawm txog kev noj zaub mov, kev poob phaus, lub cev teeb meem thiab ntau ntau rau cov poj niam ntawm txhua qib qoj.Nyob rau hauv zaj dab neeg zoo li no, khiav yawg John Bingham , nws tshawb txog nws qhov kev hloov tsis zoo, los ntawm cov neeg tsis muaj hnub nyoog uas tsis muaj kev ncaj ncees rau hauv ib tus hlub thiab khiav kev tshajtawm rau cov neeg rov qab. Txawm hais tias lawv nyob nraum tshiab los yog tau nyob rau hauv nws lub xyoo, cov neeg khiav dejnum ua si txhua qhov nco ntsoov paub txog lawv tus kheej qhov chaw nyob hauv phau ntawv thiab tau txais kev tshoov siab los lo nrog khiav.