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Jingdong book

我也想跑马拉松：4小时跑完全程的零基础训练计划

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Jingdong book

我也想跑马拉松：4小时跑完全程的零基础训练计划

Name: 我也想跑马拉松：4小时跑完全程的零基础训练计划
Brand: Jingdong book
SKU: 3120031321
Price: 15.90 USD
Availability: OutOfStock

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Editer Recommend

可以说，这本书充分体现了金老师的授课风格，文字简单易懂，专有名词不多，语言诙谐亲切，编辑此书时，就像在听一位平易近人的老师谆谆教导，令人受益匪浅。

在编辑这本书时，曾看到一位日本当地网友评论：“读过很多作者的各种各样的书，这本书很容易读，对跑步的实践也很有用。每年我要参加25-30次马拉松或越野滑雪比赛。每次比赛后都有很多要反省的地方。比如姿势，知道但容易忘记。而在比赛前反复读此书，就能掌握正确的跑步方法。譬如说‘丹田’。意识到‘丹田’，巧妙地移动重心，用小的力量去跑。这件事被金哲彦老师解说得非常通俗易懂。去远方比赛时，我一定会把这本书装包里。金先生的著书基本上都解说明确，很容易读，这本书特别方便易读，能成为市民跑步者的经典著作。”这个评价非常中肯，在编辑此书的过程中，我也能感受到作者金哲彦老师在写作上的的造诣。

海报：

Content Description

《我也想跑马拉松》是一本给跑步初学者看的书，从选购跑鞋开始，身为跑步推广者的金哲彦用浅显易懂的方式讲解了“如何掌握跑步的姿势”“怎样从散步过渡到慢跑”“健康饮食的秘诀”等关于跑步方方面面的知识，即使您是一位从没进行过体育锻炼，甚至爬楼梯都会有些气喘吁吁的人，读过这本书后，都可以轻松开始自己的跑步健身之旅！

《我也想跑马拉松》还是一本给有一定基础，准备参加马拉松比赛，甚至取得名次的进阶跑者看的书。从比赛前几个月的训练开始，身为知名教练的金哲彦为我们制定了详尽的备战方案和参赛计划，参照这份计划，完成42.195公里并不难，甚至在4个小时之内完成也不是梦！

总而言之，无论您是想要开始锻炼身体的都市成功人士，还是想要更进一步的跑步爱好者，这本书都适合您！

Author Description

金哲彦，1964年出生于日本福冈县。在早稻田大学学习期间活跃于箱根驿传长跑接力赛。在此期间两次获得区间奖，在1984、1985年获得冠军。

参加工作后，金哲彦在1987年曾经获得别府大分县每日马拉松比赛第三名。退役后曾担任田径比赛教练，现任非营利组织日本跑步者协会理事长，马拉松等田径比赛的解说员、辅导员，马拉松运动普及者。被誉为“日本国民马拉松教练”。

Comments

对于跑步，金教练和我有许多共同的观点，例如我们都建议市民跑者从走路开始练习，建立正确的跑步基础，又例如我们对锻炼核心肌群都非常重视，有了足够的核心肌力，跑步时才不会左右摇摆，能保持重心不下坠。

——郭丰州，台湾知名畅销书作家，跑步推广者

这本书几乎涵盖了所有马拉松的必备知识，熟读后不但能避免运动伤害、更能提高练习成效！

——欧阳靖（超人气作家．马拉松跑者）

Catalogue

前言

全程马拉松是什么？

三个小时可以跑完是指……

第一章装备用品

首先请选择鞋子和衣服

第二章跑步姿势

事半功倍、行之有效的跑步姿势

运用躯干

错误的姿势

通过走路纠正姿势

第三章关于比赛的注意事项

比赛当天的准备工作

有氧运动和无氧运动

速度分配的重要性

重要的是赛程前10%的表现

不堆积乳酸

小幅度的冲刺

在口渴之前补充水分

饥饿感

第四章比赛中的痛苦—关于赛跑的注意事项2

侧腹疼痛

腰部疼痛

膝盖疼痛

脚踝周围疼痛

脚上的水泡被挤破

第五章训练

通过生活习惯培养基本体能

从走路开始

慢跑

（LSD）长距离慢跑

冲刺（简称WS）

节奏跑

越野长跑

距离跑

法特莱克训练法

间歇式训练法

训练计划的制定方法

第六章身体护理

切忌过度锻炼

所谓的“调整”是什么意思？

“完全休养”和“积极休养”

慢性疼痛

护理方法1：冰敷

护理方法2：伸展运动

护理方法3：按摩

第七章减肥

体重越轻，跑得越快

为了减肥，最少需要30分钟的锻炼

脂肪燃烧的秘诀

这样的锻炼适得其反

第八章营养

身由食生

通过食疗促进身体恢复

方法：提高糖原摄取量

后记

Book Abstract

训练之前的练习

马拉松运动最基础的训练就是跑步。为此，时间、鞋子、服装等用品以及场地、决心、体力等都是先决条件。除此之外，在训练开始之前，还有一些事情必须要做。虽然这些可能不能称为正式的训练，但有助于我们顺利过渡到训练的状态，可以称它为

训练之前的练习。

这就是所谓的“在生活习惯中培养跑步应具备的基本体能”。我们不仅要在自己想起来的时候做一做，最重要的是使之成为一种习惯。

比如，我们在上下楼的时候，最好不使用自动扶梯或升降电梯，一定要坚持步行。地铁只需要坐一两站地的距离，就尽量不要坐出租车或电车，而是选择步行，诸如此类。虽然重新安排自己的生活需要花些时间，但您不必特意安排训练时间，只要在日常生活中养成锻炼身体和爱好活动的好习惯，就已经足够了。

一旦养成习惯，随着时间的流逝，身体上的变化就会日渐明显。比起任何练习都不做，这样会使后面的跑步训练更加顺利！

重新思考平时的生活方式

我很想知道大家在读这本书的时候，是抱着怎样的目的呢？

是想在四小时之内抵达马拉松终点？还是想跑完马拉松全程？或是难以决定是否要挑战马拉松，只因为有兴趣，感觉自己也许可以跑完全程？每个人的动机可能各不相同，但这完全不是问题，因为我们想挑战马拉松的目标是一致的。

那么，为了达到目标，首先必须要做的事情是什么呢？买跑步鞋？买运动服？还是申请比赛？

当然，我们想做的这些都是正确的。但是，从我自己的角度，想建议大家“重新认识一下自己的生活”。

每个人的年龄、性别、职业各不相同，生活方式也千差万别。希望大家以跑马拉松为契机，在每一天的生活中重新认识自我。

为了挑战马拉松，每个人都必须精神充沛，体能达标。任何人如果存在饮酒过度、饮食过量、习惯性吸烟、睡眠不足等坏习惯，都应该尽量改正。此外，还应该多多考虑如何安排好生活中的空余时间。

无论是谁，如果把跑马拉松作为一个伟大的目标的话，多多少少都会产生一些紧迫感，仿佛生活变得更有动力了。特别是向别人说起自己的目标的时候，感觉可能会更加强烈。此时，心里

不仅有一种无名的紧张，更有对以前漫无目的的生活方式的反省和再认识。

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Jingdong book

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