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Special topic: Wenchuan earthquake in Sichuan

　　Xinhuanet Chengdu, June 10th (Reporter Zhu Yingtao) There were five crew members: Qiu Guanghua, Li Yue, Wang Huaiyuan, Chen Lin and Zhang Peng.

　　Since May 12, Captain Qiu Guanghua, together with five crew members, including Li Yue, Wang Huaiyuan, Chen Lin and Zhang Peng, has continuously carried out the tasks of transporting injured people and delivering relief materials in areas with complex geographical and meteorological conditions, with a total of 63 flights, transporting 25.8 tons of materials, transporting 87 relief workers and transferring 234 affected people, including 54 injured people due to disasters.

　　Their story

　　1. Qiu Guanghua, born in April 1957, is a native of Maoxian County, Sichuan Province, and a Qiang nationality. He is the first generation of minority pilots trained in China. Helicopter captain, four kinds of weather flight commanders, special pilot. He has won second-class merit twice and third-class merit four times. Qiu Guanghua, 51, has more than 5,800 hours of flying experience. In this earthquake relief alone, he flew 63 sorties, and together with the crew, delivered 25.8 tons of relief materials to Wenchuan, Maoxian, Lixian, Wolong, Yingxiu, Gengda, Qingchuan, Beichuan, Pingwu and Anxian successively, transported 87 rescuers of various types, and transferred 234 people affected by the disaster, including 54 people injured by the disaster.

　　After the 5.12 earthquake, Qiu Guanghua, who was about to be grounded, took the initiative to find the group leader and asked to go to the front line of disaster relief. Five days later, he learned that his house was destroyed and his parents, who were nearly 80 years old, lived in shacks. Since the day of the earthquake, Qiu Guanghua has flown to Maoxian County for six times, flying over his hometown every time. When rushing the wounded, the landing point was less than 800 meters away from home. While waiting for the lift-off, he still didn’t leave the plane to go home.

　　2. Li Yue, born in 1980, is a leader among the young pilots of the Army Aviation Corps. Li Yue is the only child in the family. At the beginning of this year, she just got a marriage certificate. The young couple have a wish: when the task of the army is not tense, they will go out for a meaningful trip and get married. However, from the beginning of the year, the troops carried out the task of fighting against ice and snow disaster relief to the earthquake relief, and he volunteered to participate, and he was always busy, so that the wedding had to be postponed again and again. Li Yue likes photography, and his computer is full of photos of flowers, plants and animals he has taken. He wants to use the lens to leave the most beautiful honeymoon memory in the background of famous mountains and rivers.

　　3. Wang Huaiyuan, born in 1961, has 3010 hours of flying experience and is a senior aircrew mechanic of the Army Aviation Corps. He was awarded the third class merit once and the second class merit once. Wang Huaiyuan used to be a fighter pilot, who was grounded because of a slight illness. But he never gave up and finally returned to the blue sky as an excellent aircrew mechanic. In this disaster relief, every time Wang Huaiyuan returned from the disaster area, he brought back a handful of telephone numbers written by the people in the disaster area with cigarette cases and paper shells. As soon as he got off the plane, he kept calling to help the people in the disaster area report peace to their loved ones, but he only called home for more than 10 days. Wang Huaiyuan, who will retire in a few years, has already made arrangements for his retirement-returning to his hometown in Luxian County, Sichuan Province, and planting oranges. His brother suffers from leg disease, which makes him unable to move. He promised his younger brother that he would take his younger brother to a big hospital for artificial limbs after carrying out this disaster relief mission.

　　4. Chen Lin, born in 1980, is 28 years old. He is the deputy squadron leader and assistant aircrew mechanic of the Third Squadron of the Maintenance Brigade of the Army Aviation Corps.

　　Chen Lin passed the examination in just four years after graduating from the military academy in 2001, and became an aircrew mechanic from a ground mechanic. He was the first technician in the same batch to "lift the air". At the end of each flight, he climbed into the airtight tail beam and carefully checked every part. His squadron has always been at the forefront of the whole regiment in terms of maintenance level. Since the earthquake, in order to let the pilots fly with peace of mind, the regiment has specially set up tents for family members to avoid disasters. But in order not to cause trouble to the group, Chen Lin resolutely refused to let his wife come to the team. At 11 o’clock noon on May 31, Chen Lin’s wife came to visit her father who had not met for more than half a month with her daughter who had just turned one year old. Unexpectedly, this became the last meeting between husband and wife, father and daughter.

　　5. Zhang Peng, born in 1984, is a typical "post-80s" soldier and a second-class non-commissioned officer. In this earthquake relief, he volunteered to help each unit load and unload materials. He worked continuously at the airport for more than 12 hours every day and participated in 170 sorties of loading and unloading relief materials, totaling more than 60 tons.

　　On the 21st, the Army Aviation Corps held a ceremony to pay special dues to the disaster area. party member was the only ordinary soldier in the long line, and Zhang Peng was the only one. In the first half of the year, the company just listed Zhang Peng as the development target of party member. After the disaster, Zhang Peng has donated money to 100 yuan. This time, he has to take part in the special membership dues activities. As he was in a hurry to start, he didn’t bring much money, so he handed over the only 80 yuan money in his pocket as a special party dues as a non-party member. Gao Yue, the administrator of the management unit of the Army Aviation Corps, said that Zhang Peng’s words suddenly increased since he participated in the earthquake relief. Sleep in the car, walk on the road, and tell your comrades from time to time about the people and things you saw in the disaster area. "I want to adopt an orphan." One night, Zhang Peng suddenly said this. Gao Yue smiled: "You haven’t grown up yourself!" "Growing up is not about age, but whether you know the responsibility and have the courage to take responsibility." Zhang Peng said.

　　Their team

　　Five crew members are from an aviation regiment in Chengdu Military Region. The regiment is an air force in the Chengdu Military Region. It performs various urgent and dangerous tasks under the complex weather and terrain conditions of the Qinghai-Tibet Plateau and the Yunnan-Guizhou Plateau all the year round. It has rich experience in altitude flight and strong emergency dispatch ability. Since the "5.12" Wenchuan earthquake, the Army Aviation Corps has undertaken the most arduous, urgent and important tasks such as rushing the wounded, transporting materials and sending troops. Created a number of firsts in earthquake relief: the first one dispatched a helicopter to investigate the disaster; The first one arrived in Wenchuan, Maoxian, Yingxiu, Beichuan and other hardest hit areas from the air; The first to deliver food and medicine to the masses; The first to transport the wounded from the disaster area; The first team carrying a communication team flew to Wenchuan; The first to transport communication equipment to the disaster area …

　　The earthquake disaster has a high magnitude and a wide affected area, which is extremely unfavorable to flight safety. The affected areas are all in mountainous areas, with small flight space and large airflow in the valley. The officers and men of the Army Aviation Corps braved the dangers and bravely broke into the restricted area. With rich flight experience and excellent flight technology, they successfully completed the task of airlifting relief materials and rushing the wounded in the case of serious landslides and the loss of some navigation signs. As of May 31st, the Army Aviation Corps had flown 1,658 sorties in the disaster area, successfully transported 1,111 wounded people, transferred 1,657 trapped people, delivered 2,119 relief workers and delivered 544.9 tons of materials. (End)

Editor: Li Xian

　　The nurse injected the scalded little girl.

　　Summer is the season with high incidence of scalds. Due to the hot weather, people wear thin clothes and have a large exposed skin, which increases the risk of being scalded. Children, in particular, are curious, lively and active, have poor self-protection ability, and are more likely to be burned.

　　"At most, the clinic can receive more than a dozen scalded patients a day, including many children." Xu Yanran, deputy director of the Department of Burn and Plastic Surgery of Shantou Second People’s Hospital, said that since the summer, the number of scald patients has increased significantly, and most of them are hydrothermal burns. Recently, the hospital admitted a 22-month-old child, who accidentally knocked over a teapot that had just been filled with boiling water while playing, and suffered deep second-degree burns on his trunk and thighs, with the total burned area reaching 20% of his body area.

　　In this regard, Xu Yanran reminded that parents should first keep calm after a child’s scald, and adopt a five-step method of "rushing, taking off, soaking, covering and sending" to deal with it, so as not to cause secondary harm to the child.

　　Text/Figure Song Wei Zheng Ruinian

　　Guardians should remember to be calm after scalding children.

　　According to reports, there are nearly 200 cases of moderate and severe burns and scalds of children admitted to the Department of Burn and Plastic Surgery of Shantou Second People’s Hospital every year, while there are more cases of mild burns of children treated in outpatient department. Within a few days in mid-May, the hospital treated seven severely scalded children, the oldest of whom was 4.5 years old and the youngest was only 22 months old. Most of them were caused by knocking over kettles, cups or hot soup.

　　Usually, once the young son is burned, many parents and guardians will fall into two misunderstandings: hurriedly take off the child’s clothes; Apply an incorrect "folk prescription" to the wound.

　　The doctor said that after a child was burned, many parents’ first reaction was to take off their children’s clothes immediately to check the injury. This was understandable. However, if parents are not calm enough and tear off their children’s clothes at random, it is easy to rub the scalded epidermis and aggravate the damage to the skin, and even pull off the scalded epidermis, causing serious secondary injuries.

　　"In addition, parents should stay away from the misunderstanding of scalding remedies, such as immediately applying ice, soy sauce, vinegar, wine, toothpaste and other methods after burns, which will not only not alleviate the injury, but will continue to stimulate the wound, aggravate the degree of injury, increase the chances of infection, and increase the difficulties for doctors’ diagnosis and treatment." Deputy director Xu Yanran said.

　　Five-step treatment of burns with expert advice

　　On the contrary, if parents can immediately and correctly dispose of the wound after the young son is burned, the injury caused by the burn can be greatly reduced.

　　If the child is unfortunately burned, first of all, parents should keep calm and carry out first aid treatment according to the five-step method of "rushing, taking off, soaking, covering and sending" to reduce the degree of injury. "Flushing" means to wash the wound surface with flowing tap water for 0.5 to 1 hour quickly to reduce the residual heat damage on the skin surface, and the sooner the better. If the child can’t cooperate with crying, it can be flushed with clothes to cool down. Carefully remove children’s clothes after they are fully soaked and cooled. If necessary, cut them off directly with scissors, and temporarily keep the stuck parts. Do not tear them directly, and avoid the blisters on the wound from being broken.

　　Dr. Xu stressed that children can continue to soak in cold water for 30 minutes, which can not only relieve pain, but also stabilize mood. However, if the scald area is too large, the weather is too cold or the age is too young, it is not necessary to soak for too long, so as to avoid excessive temperature drop or delay the treatment opportunity. Before being sent to the hospital, clean or sterile gauze or cotton cloth should be used to cover the wound and properly fixed to reduce external pollution and irritation, so as to keep the wound clean and relieve pain. Never apply external drugs or folk remedies at will.

　　At this time, except for minor burns, parents should call 120 emergency number or go to a professional hospital for treatment.

　　The doctor also suggested that if the burn area is large and serious, cold water treatment may aggravate the systemic reaction, and should be sent to the hospital immediately at this time. If the burns and scalds are located in special parts such as face, head and neck, even if the wound area is small, complications may occur. At this time, in addition to emergency treatment with cold water, in order to prevent shock, the injured person can be given some light salt water to replenish blood volume and reduce the degree of shock.

　　Reducing injuries should start with prevention.

　　Xu Yanran has been engaged in burn plastic surgery for more than 20 years, and has seen many clinical cases. Every year, children are accidentally scalded and burned. Because of the high cost of plastic surgery, many families can’t afford it, or parents don’t pay enough attention to it and adopt folk remedies. Because of the failure to standardize treatment, scars on children form scar spasms and even cause deformities over time. He said that to prevent burns, we should start with prevention.

　　"Especially children under the age of 3 lack self-protection awareness, which is the age group with high incidence of burns. Parents should pay attention to taking care of their children and stay away from dangerous goods in life. Parents must strengthen safety knowledge learning and create a safe living environment for their children as much as possible. At the same time, we should pay attention to improving children’s self-protection awareness and ability, informing them of items that may have hidden dangers, and reducing the occurrence of injury accidents. " Xu Yanran said.

　　This year is a highlight year in the history of marathon. On October 12, Kenyan male athlete Kipkog broke the human limit in Vienna and successfully ran into the two-hour marathon. On October 13th, Kenyan woman Bridget Koschi broke the world best result in the women’s marathon, which has been maintained for 16 years, in Chicago. In the 39th Beijing Marathon, which ended on November 3rd, the men’s race record was also refreshed again.

　　In recent years, the number of marathon events and various road running events has been blowout. With the participation of more and more people, road running has gradually become an urban culture that leads the national fitness trend.

　　According to the Business Value Report of Sports Industry in China, among the sports that people often participate in, running ranks among the best with 43% participation. Road running, represented by marathon, has become one of China people’s favorite fitness exercises and an important platform for national fitness. In 2018, the total number of participants in the national marathon and related events was 5.83 million, an increase of 4.33 million over 2015.

　　A group of statistics on amateur runners and runners around the world released by IAAF in June this year show that in the past 10 years, only about 12% of all runners participated in the marathon (the marathon duration is 42.195 kilometers), while the number of people who participated in the half marathon (hereinafter referred to as "half horse") kept increasing, accounting for about 30%. The "5 km" has the largest number of participants, accounting for about 35% of all runners. In China, the scale of road runners is also growing.

　　So "5 km", "10 km", "half horse" and "whole horse", which event is suitable for you and how to run healthier? On November 2nd, more than 50 people, including leaders of more than 20 national road running/marathon trade associations and runners from Beijing, Inner Mongolia, Anhui, Jilin, Hebei, Jiangsu, Shandong, Shanxi, Shaanxi and Jiangxi, gathered in Beijing to participate in the symposium on "Marathon and Great Health" jointly held by "Healthy China" edition of China Youth Daily and Beijing Marathon Association. Participants discussed the relationship between road running and personal health, marathon and industry health, and marathon and social health atmosphere from the perspectives of education, medicine, media communication and the development of road running industry, so as to convey the concept of scientific fitness to fitness enthusiasts.

　　Marathon is an extreme sport, and every participant should treat it with caution.

　　There are probably the following motivations for people to participate in road running: at the physiological level, in order to keep healthy or lose weight; On the psychological level, in order to increase self-confidence, pursue the meaning of life and cope with negative emotions, gain a sense of accomplishment in competing with others and achieving personal goals; At the social level, I hope to associate with others and get recognition.

　　From illness to running 59 marathons (including 22 "all horses"), Wen Caifeng, a runner over 50 years old, started running for health. Because of encephalitis, she was once "immune" in college. After graduation, she went from sub-health to minor illness, and then she was hospitalized almost every year. Wen Caifeng realized that hospitals can only treat diseases and only exercise can make herself healthy, so she started running and ran into the marathon. Wen Caifeng’s running goal for himself is "no injury, longer, faster and healthier".

　　How to know the marathon, and what are the misunderstandings of the public about the marathon? Zhao Fuming, president of Beijing Marathon Association, said that people who never run talk about "horses", while some enthusiasts will excessively pursue personal best (PB). "First of all, we should realize that as amateur runners, we are far away from competitive sports. Even those who have the best performance among runners should also realize the gap and not aim too high; Secondly, it should be Do not forget your initiative mind. When running, ensuring health is the top priority, without affecting normal work and life, scientific fitness, and enjoying a healthier life through exercise. " Zhao Fuming believes that the marathon itself is an extreme sport, and every participant should be treated with caution.

　　Sports medicine experts teach you how to run safer.

　　Zhu Jingxian, a medical supervisor and sports physician in Peking University Institute of Sports Medicine, started with the case of sudden death in a marathon and analyzed who was not suitable for running a marathon. She warned everyone to run scientifically and safely, and to keep running for health.

　　"Marathon is a typical extreme challenge project, and its first finisher died suddenly at the finish line, which is enough to show us the risks of this sport. However, it is also a sport full of challenges and enjoyment. Regular running will make the brain secrete more dopamine and endorphins, which will make people happy and even ‘ Addiction ’ 。” Zhu Jingxian said.

　　According to incomplete statistics, since 2014, more than 20 runners in China have died suddenly in the "Half Horse" or "All Horse" race or after the race. Foreign literature statistics show that the incidence of sudden death in marathon is 0.6/100,000-1.9/100,000, while in China, the incidence of sudden cardiac death in the whole population is 41.84/100,000, which is much higher than that in horse racing. Zhu Jingxian believes that "we can do more work to further avoid tragedies, and nip in the bud is the key."

　　Zhu Jingxian said that people with cardiopulmonary diseases and potential heart diseases are not recommended to participate in the competition. How to find potential heart diseases, such as congenital heart disease and hypertrophic cardiomyopathy, is the key to reduce sudden cardiac death during or after the game. "We suggest that the contestants go to a regular hospital for the following examinations before the competition: electrocardiogram, echocardiography and cardiopulmonary exercise experiment. Physical examination before the game is very important. " Zhu Jingxian said.

　　Secondly, the contestants need to run step by step before the race, and regular running habits are the basis to ensure the completion of the marathon. "Generally speaking, people who have never run for a long distance, even if their physical fitness is good, are not recommended to participate in the marathon. For the first time, a strange sports event is prone to sports rhabdomyolysis, and in severe cases, renal failure may occur. " Zhu Jingxian said that for the first-time marathon runners, only after completing the running training equivalent to the whole marathon distance before the competition can they better play their level in the official competition, and at the same time reduce the risks of sports injuries and sudden death. Amateur masters who have participated in many marathons should also pay attention not to blindly pursue achievements. "You should pay attention to your feelings in the race. If you are unwell, stop the race in time and seek medical support. If you stay up late, catch a cold and are in poor health before the game, it is recommended to give up the game. "

　　"The most prone to cardiac arrest is the runner whose pace (a concept often used in marathon training, which refers to the time required for a runner to run 1 kilometer) is between 5 minutes and 6 minutes and 30 seconds, that is, ‘ Quanma ’ The competition takes 3.5 -4.5 hours ‘ Amateur master ’ . 52% of cardiac arrest occurred in the last 10 kilometers of the marathon. " Zhu Jingxian said.

　　The common sports injuries in running are mostly concentrated in hips, knees and ankles. Dr. Zhu reminded runners to do what they can. "For short-term injuries, they can be cured through rest and physical compensation; Reversible long-term damage can be cured by drug therapy+physical factor therapy+rehabilitation training; However, for irreversible long-term damage, surgery is needed, and it may also cause permanent functional loss. "

　　Dr. Zhu Jingxian reminded runners: nutritional supplements at ordinary times, before, during and after the game should be paid enough attention; Running equipment should be based on ensuring safety, and it is not expensive to be right. Finally, she particularly emphasized that muscle strength training is very important for runners. "Muscle strength is the armor that protects joints and the cornerstone of PB."

　　The road running industry is in its infancy and full of opportunities.

　　Zhu Donghui, secretary of the Party Committee of Beijing No.3 Middle School, is also a marathon runner. Together with the headmaster of No.3 Middle School who is also a runner, he has formed a 70-person teachers’ running group and has participated in several events organized by Beijing Marathon Association. At the same time, the school also designed a 3 km -10 km running training plan for students of different ages. "The sense of accomplishment of students holding special medals after the game is more effective than any kind of verbal mobilization. It is our ultimate goal to cultivate students’ healthy habits through the guidance of teachers. Running is a lifelong benefit, and I believe that running students can also influence parents and friends around them. " Zhu Donghui said.

　　Road running industry associations and various running groups all over the country are grass-roots organizations that undertake and lead the vast number of road running people. Zhao Fuming believes that at present, the road running industry is in its infancy and has good development opportunities.

　　In this year’s National Day mass parade, Beijing Marathon Association organized more than 200 members to participate in the first set-up running group phalanx. Up to now, Beijing Marathon Association has hosted, undertaken and co-organized 13 events, conducted 1,140 public welfare trainings and 20 certification trainings, with about 58,000 participants, covering the Beijing-Tianjin-Hebei region.

　　How should local trade associations achieve healthy development? Zhao Fuming believes that the nature and positioning of industry associations should be clarified; Form a work team with common goals; Implement valuable work items; In line with the national strategy of healthy China, it is the key to actively cooperate with government policies and requirements.

　　Create a social atmosphere of scientific movement and healthy life

　　Hou Pengcheng, director of the Beijing Sports Federation Office, said that one of the functions of the Beijing Sports Federation is to strengthen the function of social organizations to lead the national fitness and activate the vitality of social organizations. As the organizer of the half-horse race in Beijing Park, the Beijing Sports Association is most concerned about the running safety and the health problems caused by it. The social atmosphere of healthy running is created by every runner. "The theme of this conference is to make scientific fitness the top priority in every runner’s mind. Don’t just throw yourself into a sport with cool fashion or beautiful equipment, but slowly integrate into it on the basis of fully understanding the risks, advantages and disadvantages of the project."

　　Hou Pengcheng suggested that runners should be responsible for their own health, combine their own characteristics and learn from others’ experience in running, and form the habit of lifelong exercise.

　　Xu Zhengbiao, deputy head of Huai ‘an Running Group in Jiangsu Province, and Lei Huashou, chairman of Nanchang Athletics Association, shared local experience in carrying out activities at the meeting. Cen Chuanli, honorary president of Beijing Marathon Association and former editor-in-chief of CCTV Sports Channel, made an analysis from the perspective of media promotion of running and great health. He thought, "Create a ‘ Scientific movement and healthy life ’ A good atmosphere is the responsibility of the media to serve the public. "

　　China Youth Daily China Youth Network reporter Lei Zhang

Last month, my first decision was to buy two bookshelves.

Recently, the number of books on the shelves is increasing.

In fact, this involves a question of how to read and learn. Of course, the function of books is to spread knowledge, but not every book needs to be read from beginning to end, word by word, nor does it mean that a book is irrelevant to what you are doing, then it is useless.

Some books, which are tools, can guide training or answer questions when needed, but they don’t need to be familiar with them. Some books, theoretical books, can be used to build a personal knowledge system, so you can choose according to your personal needs and read them carefully; Some books, which are popular in knowledge, should be read through in a selective and discriminating way, because the authors have different positions and their opinions may not stand the test. There are also books, which are documentary literature or stories. It is also good to exercise your brain when you are in leisure.

As for the usefulness of books, it is of course a relative concept. What’s more, Zhuangzi has said that what is useless is of great use.

So, I’d like to share with you some books about running that I like very much recently. Everyone can buy their own books according to their own needs.

[1] Sports technology category

1. Three Sports Techniques of Swimming, Riding and Running (Taiwan)

Authors: Nicholas romanov, John Grant Robertson,

Translator: Xu Guofeng

Recommended reason:

This paper systematically expounds the essence of sports from a scientific point of view and teaches athletes how to practice their sports skills. The principles in this paper include but are not limited to the triathlon (swimming, cycling and running).

2, "posture running"

Authors: Nicholas romanov, Kurt Bulunga,

Translator: Wang Peng

Recommended reason:

This is an introductory book on running posture and a practical reference book for self-learning running skills. At present, posture running is also the only training method in the world that has been scientifically proved to reduce the probability of injury, and it is also the only training method that can be quantified and taught.

3、《Pose Method of Triathlon Techniques》

Authors: Nicholas Romanov, John Robson,

Recommended reason:

This is the English version of the first book, which is suitable for students who are good at English, love to read the original and love to understand.

[2] Training methods

1. You can run faster

Author: Xu Guofeng

Recommended reason:

From the perspective of running data, this book teaches you how to understand running data on the one hand and how to quantitatively manage your own training on the other.

2. Guide to Full-scale Scientific Training of Marathon: Physical Strength, Technical Psychology.

Authors: Xu Guofeng, Luo Yuyin,

Recommended reason:

This book is divided into four parts, explaining how marathon runners should make a scientific training plan, which is suitable for runners who make their own schedules.

3、《Treadmill Training for Running》

Author: Rick Morris

Recommended reason:

It is rare to have a book dedicated to treadmill training methods. In fact, many foreign runners will use treadmills to assist or even perform training, which is suitable for runners who often run on treadmills but don’t know how to run.

4、《Run Less Run Faster》

Author: Amby Burfoot

Recommended reason:

This book comprehensively introduces many principles and methods in running training and competition, which is suitable for beginners to establish a comprehensive understanding of running and for serious runners who pursue scientific training knowledge.

5. Dr. Daniel’s Running Equation (Taiwan)

Author: Jack Daniels

Translator: Xu Guofeng

Recommended reason:

This book introduces the principle and application of Dr. Daniel’s training method in detail. Compared with the simplified version in mainland China, Mr. Xu Guofeng’s Taiwan Province translation is more readable and recommended to marathon runners.

[3] Relaxation massage

1. Zero-Pain Self-Therapy of MELT, which is popular in America (Taiwan)

Author: Sue Hizman

Translator: Lin Shuling

Recommended reason:

This book is different from other relaxation methods of foam shaft, based on the concept of weight, and introduces how to rehydrate and relax the fascia of all parts of the body. No matter whether you are a runner or not, you can try it as long as your body often feels tight and uncomfortable.

2. The most effective stretching method in the world (Taiwan)

Author: Nakano James Shoichi

Translator: Lin Jiahan

Recommended reason:

Through illustrations, the book introduces many actions suitable for office workers to relax at home, which helps us to improve joint mobility. Remember to use them after buying home!

[4] Strength training category

1. "Keeping Peak Physical Condition Forever: The Ultimate Guide to Functional Fitness Training"

By Paul Collins

Translator: Seimi Zhang

Recommended reason:

This book is very thin, which briefly introduces the essentials and standards of functional training movements, is comprehensive and practical, and is suitable for sports enthusiasts to read and practice.

2. Flexible as a Leopard: The Ultimate Guide to Mastering Motor Techniques, Improving Sports Performance and Preventing Injuries (Taiwan)

Authors: Kelly Staley, Glenn Coe Dozza,

Translator: Hao Xu

Recommended reason:

From the aspects of training principle and action practice, this book analyzes and decomposes strength movements in different levels, which is suitable for research runners, prospective coaches and coaches.

[5] Literature research category

1、《Lore of running》

Author: Tim Noakes

Recommended reason:

A comprehensive and objective encyclopedia of theoretical literature in the running circle is suitable for people engaged in writing and education.

2. Science and Practice of Running (Taiwan)

Author: Steve Magnus

Translator: Tian Xinyi

Recommended reason:

The author expounds the existing scientific findings and training methods of running training from the perspectives of scientific research and coaching, which does not involve viewpoint bias and is a good reference material.

[6] Training psychology

1. "Deliberate Practice"

Authors: Anderle Eriksson, Robert Poole,

Translator: Wang Zhenglin

2. The King of Learning (Taiwan)

Author: John Waitzkin

Translator: You Min

3. "Exercise to Transform the Brain"

Authors: Wendy Suzuki, Billy Atpatrick,

Translator: Huang Jueping

4. Constant Perseverance (Taiwan)

Author: Angela duckworth

Translator: Hong Huifang

5. The Heart of the Runner (Taiwan)

Author: Sajiang Jamgon Ju Mipham Gyatso

Translator: Cai Yaqin

6. The Illusion of Genius

By Matthew Said

Translator: Jin Yucan

Recommended reason:

The psychology of exercise has much in common with the psychology of doing other things. In the process of repeated training, we not only exercised our bodies, but also experienced our hearts.

[7] Documentary literature

1. The Runner’s Way (Taiwan)

Author: Yadha Ronander Finn

Translator: You Shufeng

2. Run Out of Kenya

Author: Yadha Ronander Finn

Translator: Shen Hui

3. The Perfect Mile (Taiwan)

Author: Neil Bescom

Translator: Gao Ziwen

4. "Strong Wind Blowing"

Author: Shion Miura

Translators: Lin Peijin, Li Jianquan, Yang Zhengmin

Recommended reason:

Listen to more stories and see the wider world. Everyone’s running story may be different, but as runners, we can also see many common characteristics and many spirits that we strive for in the strong.