{"id":40780,"date":"2023-06-05T05:00:00","date_gmt":"2023-06-05T03:00:00","guid":{"rendered":"https:\/\/www.mzone.cz\/?p=40780"},"modified":"2023-06-04T21:38:51","modified_gmt":"2023-06-04T19:38:51","slug":"behani-jake-jsou-nejcastejsi-chyby-a-jak-se-jich-vyvarovat","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/behani-jake-jsou-nejcastejsi-chyby-a-jak-se-jich-vyvarovat\/","title":{"rendered":"B\u011bh\u00e1n\u00ed je trendem posledn\u00edch let. Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby a jak se jich vyvarovat?"},"content":{"rendered":"

B\u011bh\u00e1n\u00ed p\u0159itahuje st\u00e1le v\u00edce lid\u00ed.\u00a0\u00a0V\u00a0les\u00edch, na stezk\u00e1ch \u010di v\u00a0parc\u00edch potk\u00e1v\u00e1me st\u00e1le v\u00edce b\u011b\u017ec\u016f. St\u00e1le popul\u00e1rn\u011bj\u0161\u00ed jsou tak\u00e9 r\u016fzn\u00e9 b\u011b\u017eeck\u00e9 z\u00e1vody a ud\u00e1losti. Pokud tato vlna strhla i v\u00e1s, dejte si pozor na n\u011bkolik \u010dast\u00fdch chyb. D\u011blaj\u00ed je jak za\u010d\u00e1te\u010dn\u00edci, ale i ti, kte\u0159\u00ed ji\u017e n\u011bjak\u00fd \u010das b\u011bhaj\u00ed. A \u010dasto si tyto chyby v\u016fbec neuv\u011bdomuj\u00ed.<\/strong><\/p>
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P\u0159ep\u00e1len\u00ed za\u010d\u00e1tku<\/strong><\/h2>\n\n\n\n

\u010castou chybou za\u010d\u00e1te\u010dn\u00edk\u016f je to, \u017ee hned cht\u011bj\u00ed ub\u011bhnout co nejdel\u0161\u00ed tra\u0165, a to v co nejkrat\u0161\u00edm \u010dase. Pokud se vrhnou na desetikilometrovou tra\u0165, a sna\u017e\u00ed se zdolat ji v\u00a0rychl\u00e9m tempu, druh\u00fd den mo\u017en\u00e1 nevstanou z\u00a0postele. Ide\u00e1ln\u00ed je postupn\u00e9 budov\u00e1n\u00ed kondice a pravidelnost.<\/p>\n\n\n\n

\n

Pro za\u010d\u00e1te\u010dn\u00edky m\u016f\u017ee b\u00fdt vhodn\u00fd takzvan\u00fd indi\u00e1nsk\u00fd b\u011bh, tedy st\u0159\u00edd\u00e1n\u00ed rychl\u00e9 ch\u016fze a b\u011bhu. Je dobr\u00e9 za\u010d\u00edt nap\u0159\u00edklad tak, \u017ee jednu minutu pob\u011b\u017e\u00edte a jednu minutu p\u016fjdete. Pom\u011br b\u011bhu pak postupn\u011b navy\u0161ujte na \u00fakor ch\u016fze, tak abyste se postupn\u011b dostali na 20-30 minut b\u011bhu.<\/p>\n<\/blockquote>\n\n\n\n

\"B\u011bh\"<\/figure>
\n\n\n\n

Nerozcvi\u010den\u00ed p\u0159ed b\u011bhem<\/strong><\/h2>\n\n\n\n

Vyb\u011bhnout z vyh\u0159\u00e1t\u00e9ho domova \u010di auta do rann\u00edho chladn\u00e9ho po\u010das\u00ed nen\u00ed ur\u010dit\u011b spr\u00e1vn\u00fdm startem. Nen\u00ed to toti\u017e moc vhodn\u00e9 pro va\u0161e svaly a klouby. Rozcvi\u010den\u00ed je prevenc\u00ed zran\u011bn\u00ed, pom\u016f\u017ee svaly zah\u0159\u00e1t, a p\u0159ipravit na z\u00e1t\u011b\u017e.<\/p>
\n\n\n\n

\u201eSpr\u00e1vn\u00e9 rozcvi\u010den\u00ed udr\u017euje kloubn\u00ed pohyblivost, svaly a \u0161lachy si l\u00e9pe udr\u017e\u00ed svou pru\u017enost, l\u00e9pe se zapoj\u00ed ty spr\u00e1vn\u00e9 svalov\u00e9 \u0159et\u011bzce do n\u00e1sledn\u00e9ho pohybu. Prvn\u00edch p\u00e1r minut b\u011bhu proto nejl\u00e9pe v\u011bnujte prota\u017een\u00ed t\u011bla a kon\u010detin, rozklus\u00e1n\u00ed \u010di b\u011b\u017eeck\u00e9 abeced\u011b,\u201c \u0159\u00edk\u00e1 Aryna Levchenko z\u00a0\u010desk\u00e9ho zastoupen\u00ed Xero Shoes.<\/p>
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\"Stre\u010dink<\/figure>
\n\n\n\n

\u0160patn\u00e1 technika<\/strong><\/h2>\n\n\n\n

Spousta za\u010d\u00ednaj\u00edc\u00edch b\u011b\u017ec\u016f techniku v\u016fbec ne\u0159e\u0161\u00ed. Jsou nad\u0161en\u00ed u\u017e jenom t\u00edm, \u017ee se jim povedlo za\u010d\u00edt b\u011bhat. \u010casto p\u0159et\u011b\u017euj\u00ed n\u011bkter\u00e9 \u010d\u00e1sti t\u011bla, co\u017e m\u016f\u017ee zp\u016fsobit nata\u017een\u00ed svalu nebo i z\u00e1va\u017en\u011bj\u0161\u00ed zran\u011bn\u00ed.<\/p>\n\n\n\n

\n

M\u011bli byste b\u011bhat se vzp\u0159\u00edmenou hlavou a m\u00edt t\u011blo naklon\u011bn\u00e9 m\u00edrn\u011b dop\u0159edu. P\u00e1nev m\u00edt m\u00edrn\u011b p\u0159edsazenou a pa\u017ee m\u00edt v prav\u00e9m \u00fahlu a lokty u t\u011bla.<\/p>\n<\/blockquote>\n\n\n\n

Chybami je tak\u00e9 dopad p\u0159es t\u011b\u017ei\u0161t\u011b, pohyb kolen k\u00a0sob\u011b \u010di zbyte\u010dn\u011b dlouh\u00fd krok. Spr\u00e1vn\u00e1 b\u011b\u017eeck\u00e1 technika v\u00e1m uspo\u0159\u00ed spoustu energie a tak\u00e9 se d\u00edky n\u00ed vyhnete zran\u011bn\u00edm. Jak\u00fdkoli ne\u017e\u00e1douc\u00ed pohyb naru\u0161uje pohybov\u00fd \u0159et\u011bzec a ub\u00edr\u00e1 b\u011bhu na efektivit\u011b.<\/p>
\n\n\n\n

Podcen\u011bn\u00ed stre\u010dinku a regenerace<\/strong><\/h2>\n\n\n\n
\"Podcen\u011bn\u00ed<\/figure>
\n\n\n\n

Mnoho za\u010d\u00e1te\u010dn\u00edk\u016f m\u00e1 obrovskou radost a pocit \u00falevy, kdy\u017e dob\u011bhnou. Ale d\u011blaj\u00ed chybu, \u017ee zapom\u00ednaj\u00ed na spr\u00e1vnou regeneraci. Je proto vhodn\u00e9 po b\u011bhu prot\u00e1hnou svaly kr\u00e1tk\u00fdm stre\u010dinkem. Kdy\u017e na to budete zapom\u00ednat, budou se v\u00e1m svaly jen zkracovat, budou m\u00e9n\u011b flexibiln\u00ed a budou h\u016f\u0159e regenerovat. Optim\u00e1ln\u00ed doba je okolo jedn\u00e9 minuty. P\u0159i b\u011bhu se tak\u00e9 naru\u0161uje struktura svalov\u00fdch vl\u00e1ken a tato drobn\u00e1 poran\u011bn\u00ed se hoj\u00ed b\u011bhem sp\u00e1nku, proto si najd\u011bte \u010das na dostate\u010dn\u00fd sp\u00e1nek, ide\u00e1ln\u011b okolo 8 hodin. Namo\u017een\u00e9 svaly uvoln\u00edte tak\u00e9 plav\u00e1n\u00edm, saunov\u00e1n\u00edm nebo st\u0159\u00edd\u00e1n\u00ed tepl\u00e9 a studen\u00e9 vody p\u0159i sprchov\u00e1n\u00ed.<\/p>
\n\n\n\n

\u0160patn\u00fd j\u00eddeln\u00ed\u010dek<\/strong><\/h2>\n\n\n\n
\"\u0160patn\u00fd<\/figure>
\n\n\n\n

Nespr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek, zejm\u00e9na po b\u011bhu, m\u00e1 z\u00e1sadn\u00ed dopad na regeneraci. Va\u0161e t\u011blo by m\u011blo po b\u011bhu z\u00edskat zejm\u00e9na tekutiny a miner\u00e1ly, kter\u00e9 jste b\u011bhem aktivity vypotili. Nejefektivn\u011bj\u0161\u00ed je toto dopln\u011bn\u00ed do p\u016fl hodiny po b\u011bhu.\u00a0Nic nezkaz\u00edte ani iontov\u00fdmi n\u00e1poji, kter\u00fdmi dopln\u00edte miner\u00e1ln\u00ed l\u00e1tky. Pokud chcete b\u011bhat pravideln\u011b a n\u011bkam se posouvat, nen\u00ed ide\u00e1ln\u00ed se stravovat po\u0159\u00e1d stejn\u011b. Va\u0161emu t\u011blu i sportovn\u00edmu v\u00fdkonu pomohou zdrav\u011bj\u0161\u00ed a v\u00fd\u017eivn\u011bj\u0161\u00ed potraviny. Va\u0161e strava by m\u011bla b\u00fdt pestr\u00e1 a vyv\u00e1\u017een\u00e1.<\/p>
\n\n\n\n

Nevhodn\u00e1 obuv<\/strong><\/h2>\n\n\n\n

Nad\u0161en\u00ed je pro b\u011bh ur\u010dit\u011b vhodn\u00e1 v\u00fdchoz\u00ed pozice, ale m\u011bli bychom v\u011bnovat pozornost i spr\u00e1vn\u00e9mu vybaven\u00ed, nejd\u016fle\u017eit\u011bj\u0161\u00ed je samoz\u0159ejm\u011b obuv. Pokud si jdete zab\u011bhat poprv\u00e9 a nev\u00edte, zda v\u00e1s to bude bavit, klidn\u011b si vezm\u011bte tenisky z\u00a0botn\u00edku.<\/p>\n\n\n\n

\n

Pokud v\u00e1s v\u0161ak b\u011bh\u00e1n\u00ed chytne, investice do b\u011b\u017eeck\u00fdch bot se vyplat\u00ed. Kvalitn\u00ed obuv nav\u00edc pom\u016f\u017ee odpustit chyby v b\u011b\u017eeck\u00e9 technice. Je tak\u00e9 pohodln\u011bj\u0161\u00ed a vydr\u017e\u00ed mnohem v\u00edce ne\u017e levn\u00e9 alternativy.\u00a0\u00a0<\/p>\n<\/blockquote>\n\n\n\n

\u201eB\u011b\u017eeck\u00e1 bota by m\u011bla b\u00fdt o p\u016fl a\u017e \u010d\u00edslo v\u011bt\u0161\u00ed ne\u017e va\u0161e noha. Chodidlo v n\u00ed mus\u00ed m\u00edt dostatek prostoru, proto\u017ee p\u0159i b\u011bhu pracuje. Na druhou stranu by ale bota nem\u011bla b\u00fdt ani p\u0159\u00edli\u0161 voln\u00e1,\u201c doporu\u010duje Aryna Levchenko z\u00a0\u010desk\u00e9ho zastoupen\u00ed Xero Shoes<\/a>. Tak b\u011bhu zdar!<\/p>
\n\n\n\n

\"B\u011bh\u00e1n\u00ed<\/a><\/figure>
\n

Jak prob\u011bhat hork\u00e9 l\u00e9to bezpe\u010dn\u011b? Dr\u017ete se t\u011bchto rad!<\/a><\/h4>
\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"

B\u011bh\u00e1n\u00ed p\u0159itahuje st\u00e1le v\u00edce lid\u00ed.\u00a0\u00a0V\u00a0les\u00edch, na stezk\u00e1ch \u010di v\u00a0parc\u00edch potk\u00e1v\u00e1me st\u00e1le v\u00edce b\u011b\u017ec\u016f. St\u00e1le popul\u00e1rn\u011bj\u0161\u00ed jsou tak\u00e9 r\u016fzn\u00e9 b\u011b\u017eeck\u00e9 z\u00e1vody a ud\u00e1losti. Pokud tato vlna strhla i v\u00e1s, dejte si pozor na n\u011bkolik \u010dast\u00fdch chyb. D\u011blaj\u00ed je jak za\u010d\u00e1te\u010dn\u00edci, ale i ti, kte\u0159\u00ed ji\u017e n\u011bjak\u00fd \u010das b\u011bhaj\u00ed. A \u010dasto si tyto chyby v\u016fbec neuv\u011bdomuj\u00ed. P\u0159ep\u00e1len\u00ed […]<\/p>\n","protected":false},"author":4,"featured_media":40806,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","footnotes":""},"categories":[80],"tags":[1750,146,427,1472,2353,141,482,42,5906],"class_list":["post-40780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","tag-beh","tag-behani","tag-chyby","tag-navod","tag-pohyb","tag-rady","tag-rady-a-tipy","tag-sport","tag-technika-behu"],"yoast_head":"\nB\u011bh\u00e1n\u00ed je trendem posledn\u00edch let. Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby a jak se jich vyvarovat? - Mzone<\/title>\n<meta name=\"description\" content=\"B\u011bh\u00e1n\u00ed p\u0159itahuje st\u00e1le v\u00edce lid\u00ed. V les\u00edch, na stezk\u00e1ch \u010di v parc\u00edch potk\u00e1v\u00e1me st\u00e1le v\u00edce b\u011b\u017ec\u016f. St\u00e1le popul\u00e1rn\u011bj\u0161\u00ed jsou tak\u00e9 r\u016fzn\u00e9 b\u011b\u017eeck\u00e9 z\u00e1vody a ud\u00e1losti. Pokud tato vlna strhla i v\u00e1s, dejte si pozor na n\u011bkolik \u010dast\u00fdch chyb. D\u011blaj\u00ed je jak za\u010d\u00e1te\u010dn\u00edci, ale i ti, kte\u0159\u00ed ji\u017e n\u011bjak\u00fd \u010das b\u011bhaj\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mzone.cz\/en\/behani-jake-jsou-nejcastejsi-chyby-a-jak-se-jich-vyvarovat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u011bh\u00e1n\u00ed je trendem posledn\u00edch let. Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby a jak se jich vyvarovat? - Mzone\" \/>\n<meta property=\"og:description\" content=\"B\u011bh\u00e1n\u00ed p\u0159itahuje st\u00e1le v\u00edce lid\u00ed. V les\u00edch, na stezk\u00e1ch \u010di v parc\u00edch potk\u00e1v\u00e1me st\u00e1le v\u00edce b\u011b\u017ec\u016f. St\u00e1le popul\u00e1rn\u011bj\u0161\u00ed jsou tak\u00e9 r\u016fzn\u00e9 b\u011b\u017eeck\u00e9 z\u00e1vody a ud\u00e1losti. Pokud tato vlna strhla i v\u00e1s, dejte si pozor na n\u011bkolik \u010dast\u00fdch chyb. D\u011blaj\u00ed je jak za\u010d\u00e1te\u010dn\u00edci, ale i ti, kte\u0159\u00ed ji\u017e n\u011bjak\u00fd \u010das b\u011bhaj\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mzone.cz\/en\/behani-jake-jsou-nejcastejsi-chyby-a-jak-se-jich-vyvarovat\/\" \/>\n<meta property=\"og:site_name\" content=\"Mzone\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MzoneCZ\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-05T03:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2023\/06\/Behani.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1652\" \/>\n\t<meta property=\"og:image:height\" content=\"1101\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mzone\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mzone\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/behani-jake-jsou-nejcastejsi-chyby-a-jak-se-jich-vyvarovat\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/behani-jake-jsou-nejcastejsi-chyby-a-jak-se-jich-vyvarovat\\\/\"},\"author\":{\"name\":\"Mzone\",\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/#\\\/schema\\\/person\\\/9bc20cc422a99cac4af6ff9297da32d4\"},\"headline\":\"B\u011bh\u00e1n\u00ed je trendem posledn\u00edch let. 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