{"id":258437,"date":"2021-05-24T08:13:39","date_gmt":"2021-05-24T06:13:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258437"},"modified":"2022-06-03T14:44:55","modified_gmt":"2022-06-03T12:44:55","slug":"jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/","title":{"rendered":"Jak za\u010d\u00edt b\u011bhat? Jednoduch\u00fd n\u00e1vod i pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#Jak_se_pripravit_na_svuj_prvni_beh\" title=\"Jak se p\u0159ipravit na sv\u016fj prvn\u00ed b\u011bh?\">Jak se p\u0159ipravit na sv\u016fj prvn\u00ed b\u011bh?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#1_Vyberte_si_spravne_boty_na_behani\" title=\"1. Vyberte si spr\u00e1vn\u00e9 boty na b\u011bh\u00e1n\u00ed\">1. Vyberte si spr\u00e1vn\u00e9 boty na b\u011bh\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#2_Zvolte_vhodne_obleceni_na_behani\" title=\"2. Zvolte vhodn\u00e9 oble\u010den\u00ed na b\u011bh\u00e1n\u00ed\">2. Zvolte vhodn\u00e9 oble\u010den\u00ed na b\u011bh\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#3_Nebehejte_ani_hladovi_ani_prilis_najedeni\" title=\"3. Neb\u011bhejte ani hladov\u00ed, ani p\u0159\u00edli\u0161 najeden\u00ed\">3. Neb\u011bhejte ani hladov\u00ed, ani p\u0159\u00edli\u0161 najeden\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#4_Vyhnete_se_extremnimu_pocasi\" title=\"4. Vyhn\u011bte se extr\u00e9mn\u00edmu po\u010das\u00ed\">4. Vyhn\u011bte se extr\u00e9mn\u00edmu po\u010das\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#5_Zhodnotte_svou_dosavadni_kondici\" title=\"5. Zhodno\u0165te svou dosavadn\u00ed kondici\">5. Zhodno\u0165te svou dosavadn\u00ed kondici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#6_Vyberte_si_vhodny_teren\" title=\"6. Vyberte si vhodn\u00fd ter\u00e9n\">6. Vyberte si vhodn\u00fd ter\u00e9n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#7_Nakoukejte_si_videa_se_spravnou_technikou_behu\" title=\"7. Nakoukejte si videa se spr\u00e1vnou technikou b\u011bhu\">7. Nakoukejte si videa se spr\u00e1vnou technikou b\u011bhu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#8_Dychejte\" title=\"8. D\u00fdchejte\">8. D\u00fdchejte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#9_Neprepalte_start\" title=\"9. Nep\u0159epalte start\">9. Nep\u0159epalte start<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#10_Davejte_si_realne_cile\" title=\"10. D\u00e1vejte si re\u00e1ln\u00e9 c\u00edle\">10. D\u00e1vejte si re\u00e1ln\u00e9 c\u00edle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#11_Pred_behem_se_rozhybejte\" title=\"11. P\u0159ed b\u011bhem se rozh\u00fdbejte&nbsp;\">11. P\u0159ed b\u011bhem se rozh\u00fdbejte&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#12_Vezmete_s_sebou_partaka\" title=\"12. Vezm\u011bte s sebou par\u0165\u00e1ka&nbsp;\">12. Vezm\u011bte s sebou par\u0165\u00e1ka&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#13_Zkuste_si_svuj_prvni_beh_alespon_trochu_uzit\" title=\"13. Zkuste si sv\u016fj prvn\u00ed b\u011bh alespo\u0148 trochu u\u017e\u00edt\">13. Zkuste si sv\u016fj prvn\u00ed b\u011bh alespo\u0148 trochu u\u017e\u00edt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>P\u0159edstavujete si u le\u017een\u00ed na gau\u010di, jak\u00e9 by to asi bylo b\u011bhat s \u00fasm\u011bvem po stezk\u00e1ch, zdravit se s ostatn\u00edmi b\u011b\u017eci a u\u017e\u00edvat si tento pohyb na maximum? Nebo snad sn\u00edte o tom, \u017ee dob\u011bhnete autobus, ani\u017e by v\u00e1m po 100 metrech za\u010daly nesnesiteln\u011b ho\u0159et pl\u00edce? <strong>A\u0165 u\u017e v\u00e1s k b\u011bhu t\u00e1hne touha po \u0161t\u00edhlej\u0161\u00ed postav\u011b,<\/strong> lep\u0161\u00ed kondici nebo psychick\u00e9m odpo\u010dinku, m\u00e1me pro v\u00e1s dobrou zpr\u00e1vu. Kone\u010dn\u011b je ten spr\u00e1vn\u00fd \u010das za\u010d\u00edt. V dne\u0161n\u00edm \u010dl\u00e1nku pro v\u00e1s m\u00e1me jednoduch\u00fd n\u00e1vod, d\u00edky kter\u00e9mu zvl\u00e1dnou poprv\u00e9 vyb\u011bhnout i ti nejv\u011bt\u0161\u00ed leno\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_se_pripravit_na_svuj_prvni_beh\"><\/span>Jak se p\u0159ipravit na sv\u016fj prvn\u00ed b\u011bh?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odhodl\u00e1v\u00e1te se k prvn\u00edmu b\u011bhu u\u017e n\u011bkolik m\u011bs\u00edc\u016f a po\u0159\u00e1d v\u00e1m to tak n\u011bjak nevych\u00e1z\u00ed? Opravdu nemus\u00edte \u010dekat na spr\u00e1vnou konstelaci hv\u011bzd ani k tomu nepot\u0159ebujete vyu\u017e\u00edt nadp\u0159irozen\u00e9 s\u00edly \u00fapl\u0148ku. Alespo\u0148 ze za\u010d\u00e1tku je v\u0161ak dobr\u00e9 <strong>zam\u011b\u0159it se na p\u00e1r z\u00e1kladn\u00edch v\u011bc\u00ed.<\/strong> Pokud byste jen tak bez p\u0159\u00edpravy vyb\u011bhli, dost mo\u017en\u00e1 by byl v\u00e1\u0161 prvn\u00ed b\u011bh z\u00e1rove\u0148 i t\u00edm posledn\u00edm. Myslete tedy na to, \u017ee kdo je p\u0159ipraven, nen\u00ed p\u0159ekvapen. A pokud pot\u0159ebujete ze za\u010d\u00e1tku je\u0161t\u011b trochu motivace nebo st\u00e1le p\u0159em\u00fd\u0161l\u00edte nad t\u00edm, co v\u00e1m to b\u011bh\u00e1n\u00ed p\u0159inese, pak by v\u00e1m nem\u011bl uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 d\u016fvod\u016f, pro\u010d za\u010d\u00edt b\u011bhat. Jak se zm\u011bn\u00ed va\u0161e t\u011blo?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vyberte_si_spravne_boty_na_behani\"><\/span>1. Vyberte si spr\u00e1vn\u00e9 boty na b\u011bh\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e v\u00e1m n\u011bkdy n\u011bkdo \u0159\u00edkal, \u017ee je b\u011bh\u00e1n\u00ed super, proto\u017ee k n\u011bmu vlastn\u011b v\u016fbec nic nepot\u0159ebujete? Nen\u00ed to tak \u00fapln\u011b pravda. Pokud bychom m\u011bli vyp\u00edchnout jednu v\u011bc, bez kter\u00e9 se opravdu neobejdete, byly by to rozhodn\u011b <strong>kvalitn\u00ed b\u011b\u017eeck\u00e9 boty. <\/strong>Nemus\u00edte si hned kupovat&nbsp; nejnov\u011bj\u0161\u00ed modely, ve kter\u00fdch tr\u00e9nuj\u00ed p\u0159edn\u00ed sv\u011btov\u00ed b\u011b\u017eci. Pokud ov\u0161em nazujete tenisky s rovnou gumovou podr\u00e1\u017ekou, ve kter\u00fdch zved\u00e1te \u010dinky, proto\u017ee v\u00e1m pom\u00e1haj\u00ed se stabilitou, je dost pravd\u011bpodobn\u00e9, \u017ee v\u00e1s m\u00edsto pohodov\u00e9ho b\u011bhu \u010dek\u00e1 sp\u00ed\u0161e utrpen\u00ed. P\u0159i v\u00fdb\u011bru prvn\u00edch b\u011b\u017eeck\u00fdch bot je ide\u00e1ln\u00ed <strong>nechat si poradit od odborn\u00edk\u016f.<\/strong> Dokonce v\u00e1m mohou ud\u011blat i <strong>anal\u00fdzu do\u0161lapu,<\/strong> na z\u00e1klad\u011b kter\u00e9 si pak vyberete boty p\u0159esn\u011b na m\u00edru pro v\u00e1s.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koupi kvalitn\u00edch b\u011b\u017eeck\u00fdch bot berte jako svou <strong>po\u010d\u00e1te\u010dn\u00ed investici, kter\u00e1 se v\u00e1m mnohon\u00e1sobn\u011b vyplat\u00ed. <\/strong>Je to podobn\u00e9, jako kdy\u017e si za\u010d\u00e1te\u010dn\u00edci po\u0159\u00edd\u00ed permanentku do posilovny. Kdy\u017e u\u017e ji maj\u00ed, necht\u011bj\u00ed, aby jim propadla, a tak chod\u00ed cvi\u010dit. Spr\u00e1vn\u00e1 obuv v\u00e1m nav\u00edc <strong>m\u016f\u017ee pomoci vyhnout se nep\u0159\u00edjemn\u00fdm bolestem, \u00faraz\u016fm a z\u00edskat vysn\u011bnou l\u00e1sku k b\u011bhu.<\/strong> D\u016fle\u017eit\u00e9 je, aby byly <strong>boty ur\u010deny p\u0159\u00edmo na b\u011bh a dok\u00e1zaly tlumit n\u00e1razy.<\/strong> Pro za\u010d\u00e1tek bude nejlep\u0161\u00ed volbou univerz\u00e1ln\u00ed obuv, kter\u00e1 je vhodn\u00e1 do v\u0161ech ter\u00e9n\u016f. Kdy\u017e si budete boty zkou\u0161et, nebojte se str\u00e1vit v nich i des\u00edtky minut, po\u0159\u00e1dn\u011b si <strong>zask\u00e1kat a zkusit se prob\u011bhnout, abyste si byli jisti, \u017ee jsou v\u00e1m pohodln\u00e9.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 m\u00e1te strach, \u017ee u b\u011bh\u00e1n\u00ed nevydr\u017e\u00edte, a tak investici do bot odkl\u00e1d\u00e1te. Bu\u010fte si v\u0161ak jist\u00ed, \u017ee je <strong>dostate\u010dn\u011b vyu\u017eijete, i kdybyste neb\u011bhali.<\/strong> Zpravidla jsou<strong> <\/strong>\u0161etrn\u011bj\u0161\u00ed ke kloub\u016fm a celkov\u011b pohybov\u00e9mu apar\u00e1tu, a tak v\u00e1m skv\u011blou slu\u017ebu ud\u011blaj\u00ed i p\u0159i proch\u00e1zk\u00e1ch, v\u00fdletech a podobn\u00fdch aktivit\u00e1ch.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1124x749.jpg\" alt=\"Jak si vybrat spr\u00e1vn\u00e9 boty na b\u011bh\u00e1n\u00ed\" class=\"wp-image-258465\" width=\"843\" height=\"562\" title=\"Jak si vybrat spr\u00e1vn\u00e9 boty na b\u011bh\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zvolte_vhodne_obleceni_na_behani\"><\/span>2. Zvolte vhodn\u00e9 oble\u010den\u00ed na b\u011bh\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017eci mohou m\u00edt ze za\u010d\u00e1tku probl\u00e9m odhadnout ide\u00e1ln\u00ed po\u010det vrstev p\u0159i konkr\u00e9tn\u00edm po\u010das\u00edm. A nen\u00ed se \u010demu divit. <strong>Jestli v\u00e1m bude teplo, nebo zima, neovliv\u0148uje toti\u017e jen venkovn\u00ed teplota, ale tak\u00e9 d\u00e9\u0161\u0165, v\u00edtr, sn\u00edh \u010di slunce. <\/strong>Nav\u00edc je ka\u017ed\u00fd \u010dlov\u011bk jin\u00fd \u2013 mikina, ve kter\u00e9 bude jednomu b\u011b\u017eci zima, m\u016f\u017ee druh\u00e9ho dostate\u010dn\u011b zah\u0159\u00e1t. Abyste si v\u0161ak dok\u00e1zali ud\u011blat lep\u0161\u00ed p\u0159edstavu, rozebereme si konkr\u00e9tn\u00ed mo\u017enosti oble\u010den\u00ed, kter\u00e9 se mn\u011b osobn\u011b do dan\u00fdch teplot osv\u011bd\u010dily. M\u016f\u017eete se inspirovat nebo si postupn\u011b vytvo\u0159it sv\u016fj obl\u00e9kac\u00ed manu\u00e1l pro konkr\u00e9tn\u00ed po\u010das\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>P\u0159ibli\u017en\u00e1 teplota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vrstvy oble\u010den\u00ed<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">-15 a\u017e -5 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010cepice, n\u00e1kr\u010dn\u00edk, tenk\u00e9 funk\u010dn\u00ed triko s dlouh\u00fdm ruk\u00e1vem (saje pot a udr\u017e\u00ed v\u00e1s v teple), tepl\u00e1 mikina (zah\u0159eje a udr\u017e\u00ed teplotu), tenk\u00e1 bunda (kter\u00e1 nepropou\u0161t\u00ed v\u00edtr ani vlhkost), tepl\u00e9 leg\u00edny, tenk\u00e9 funk\u010dn\u00ed pono\u017eky (nap\u0159\u00edklad s p\u0159\u00edm\u011bs\u00ed merino vlny), tepl\u00e9 pono\u017eky a lehk\u00e9 sportovn\u00ed rukavice. Pokud b\u011bh\u00e1te ve sn\u011bhu, nem\u011bly by v\u00e1m ve v\u00fdbav\u011b chyb\u011bt boty s protiskluzovou podr\u00e1\u017ekou.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">-5 a\u017e 5 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zateplen\u00e1 sportovn\u00ed \u010delenka, tenk\u00e9 funk\u010dn\u00ed triko s dlouh\u00fdm ruk\u00e1vem, <a aria-label=\"tepl\u00e1 mikina (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tepl\u00e1 mikina<\/a>, kter\u00e1 zah\u0159eje (pokud sn\u011b\u017e\u00ed, pr\u0161\u00ed nebo fouk\u00e1 v\u00edtr, je vhodn\u00e9 vz\u00edt si i lehkou bundu), tepl\u00e9 leg\u00edny, tepl\u00e9 pono\u017eky, p\u0159\u00edpadn\u011b si m\u016f\u017eete op\u011bt obl\u00e9ct i tenk\u00e9 sportovn\u00ed rukavice.&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5 a\u017e 10 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tenk\u00e1 sportovn\u00ed \u010delenka, funk\u010dn\u00ed triko s dlouh\u00fdm nebo kr\u00e1tk\u00fdm ruk\u00e1vem, teplej\u0161\u00ed mikina, leg\u00edny (mohou b\u00fdt zateplen\u00e9), pono\u017eky (pokud v\u00e1m b\u00fdv\u00e1 zima na nohy, vezm\u011bte si teplej\u0161\u00ed, v chladn\u00e9m po\u010das\u00ed volte v\u017edy takov\u00e9, abyste m\u011bli zakryt\u00e9 kotn\u00edky). <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10 a\u017e 15 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Funk\u010dn\u00ed triko s dlouh\u00fdm ruk\u00e1vem (m\u016f\u017ee b\u00fdt i lehce zateplen\u00e9), tenk\u00e9 leg\u00edny (st\u00e1le je\u0161t\u011b s dlouh\u00fdmi nohavicemi), funk\u010dn\u00ed pono\u017eky.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 a\u017e 20 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Funk\u010dn\u00ed triko s kr\u00e1tk\u00fdm nebo dlouh\u00fdm ruk\u00e1vem, t\u0159\u00ed\u010dtvrte\u010dn\u00ed leg\u00edny, tenk\u00e9 funk\u010dn\u00ed pono\u017eky.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">20 a\u017e 25 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0160ortky, funk\u010dn\u00ed triko s kr\u00e1tk\u00fdm ruk\u00e1vem, funk\u010dn\u00ed pono\u017eky.&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25 a v\u00edce \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010c\u00edm m\u00e9n\u011b, t\u00edm l\u00e9pe. V\u0161echny vrstvy by m\u011bly b\u00fdt z funk\u010dn\u00edho a lehk\u00e9ho materi\u00e1lu, aby se t\u011blo zbyte\u010dn\u011b nep\u0159eh\u0159\u00edvalo.&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pokud v zim\u011b neb\u011bh\u00e1te p\u0159\u00edli\u0161 intenzivn\u011b a v\u011bt\u0161inu \u010dasu str\u00e1v\u00edte ch\u016fz\u00ed, po\u010d\u00edtejte s t\u00edm, \u017ee v\u00e1m nebude hned teplo. Rad\u011bji si tedy oble\u010dte jednu vrstvu nav\u00edc. V\u017edy se sna\u017ete, aby z\u00e1klad va\u0161eho b\u011b\u017eeck\u00e9ho outfitu tvo\u0159ily funk\u010dn\u00ed vrstvy, kter\u00e9 odvedou pot a podle pot\u0159eby ochlad\u00ed, nebo zah\u0159ej\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V l\u00e9t\u011b se naopak zam\u011b\u0159te sp\u00ed\u0161e na leh\u010d\u00ed materi\u00e1ly, ve kter\u00fdch se tolik nezpot\u00edte. Z\u00e1rove\u0148 m\u011bjte na pam\u011bti, \u017ee se v oble\u010den\u00ed budete h\u00fdbat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proto si neodpust\u00edm je\u0161t\u011b dva praktick\u00e9 tipy pro holky<\/strong>:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>\u0160ortky, kter\u00e9 kon\u010d\u00ed t\u011bsn\u011b pod zadkem, asi nebudou tou nejlep\u0161\u00ed volbou.<\/strong> Chcete si p\u0159ece b\u011bh\u00e1n\u00ed u\u017e\u00edt, a ne po celou dobu p\u0159em\u00fd\u0161let nad t\u00edm, jestli v\u00e1m n\u011bkde n\u011bco neleze. Volte proto takov\u00e9 \u0161ortky, kter\u00e9 kon\u010d\u00ed alespo\u0148 v p\u016flce stehen. Ide\u00e1ln\u00ed je, kdy\u017e jsou ve spodn\u00edm lemu opat\u0159eny protiskluzovou gumou, aby se nevyhrnovaly, nebo maj\u00ed <a href=\"https:\/\/gymbeam.cz\/damske-sortky-2in1-black-grey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u0161itou vnit\u0159n\u00ed vrstvu<\/a>. Ta v\u00e1m umo\u017en\u00ed neomezen\u00fd pohyb bez zbyte\u010dn\u00e9ho odhalov\u00e1n\u00ed.&nbsp;&nbsp;<\/li><li>Pokud m\u00e1te v\u011bt\u0161\u00ed prsa, <strong>zvolte pevn\u011bj\u0161\u00ed podprsenku,<\/strong> kter\u00e1 bude fungovat jako <strong>dostate\u010dn\u00e1 opora.&nbsp;<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48487,29205,31202,49480,3738,1562,8350,28792,29679,29307,28095\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nebehejte_ani_hladovi_ani_prilis_najedeni\"><\/span>3. Neb\u011bhejte ani hladov\u00ed, ani p\u0159\u00edli\u0161 najeden\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00edte, co m\u00e1 spole\u010dn\u00e9ho b\u011bh, kdy\u017e m\u00e1te velk\u00fd hlad, a b\u011bh, kdy\u017e jste p\u0159\u00edli\u0161 najeden\u00ed? V obou p\u0159\u00edpadech si budete p\u0159\u00e1t, aby u\u017e skon\u010dil a vy jste byli brzy doma.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste naposledy jedli v 6 r\u00e1no sn\u00eddani a ve 2 odpoledne se v\u00edt\u011bzoslavn\u011b rozhodnete, \u017ee p\u016fjdete poprv\u00e9 b\u011bhat, je dost mo\u017en\u00e9, \u017ee se budete <strong>pot\u00fdkat s \u00fanavou, nedostatkem energie \u010di podr\u00e1\u017ed\u011bnost\u00ed.<\/strong> O moc l\u00e9pe se v\u0161ak nebudete p\u0159i b\u011bhu c\u00edtit ani tehdy, kdy\u017e si d\u00e1te v poledne k ob\u011bdu pe\u010denou kachnu s p\u011bti knedl\u00edky a za hodinku vyraz\u00edte sportovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jist\u011b u\u017e m\u00e1te p\u0159edstavu, v jak\u00fd \u010das p\u0159ibli\u017en\u011b j\u00edte a jak dlouho konkr\u00e9tn\u00ed potraviny tr\u00e1v\u00edte. Po v\u011bt\u0161\u00edm chodu, jako je nap\u0159\u00edklad sn\u00eddan\u011b \u010di ob\u011bd, byste m\u011bli<strong> po\u010dkat alespo\u0148 dv\u011b hodiny, <\/strong>ne\u017e se pust\u00edte do intenzivn\u011bj\u0161\u00ed aktivity. Pokud si v\u0161ak b\u011bhem odpoledne d\u00e1te jen men\u0161\u00ed sva\u010dinu, jako je nap\u0159\u00edklad p\u016flka ban\u00e1nu s jogurtem, pravd\u011bpodobn\u011b <strong>budete moci vyrazit p\u00e1r des\u00edtek minut po jeho dojeden\u00ed. <\/strong>Vn\u00edmejte sv\u00e9 pocity, naslouchejte va\u0161emu t\u011blu a berte v potaz jeho pot\u0159eby. Mo\u017en\u00e1 \u010dasem zjist\u00edte, \u017ee je pro v\u00e1s nejlep\u0161\u00ed<strong> b\u011bh\u00e1n\u00ed nala\u010dno hned po probuzen\u00ed. <\/strong>Pokud v\u0161ak nejste zvykl\u00ed cvi\u010dit r\u00e1no s pr\u00e1zdn\u00fdm \u017ealudkem, nem\u016f\u017eete v\u011bd\u011bt, jak bude va\u0161e t\u011blo na takovou aktivitu reagovat. Je tedy lep\u0161\u00ed <strong>vyrazit <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nejd\u0159\u00edve po prvn\u00edm j\u00eddle.<\/strong><\/a>&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1124x750.jpg\" alt=\"Nevolnost p\u0159i b\u011bh\u00e1n\u00ed - jak se p\u0159ed b\u011bhem spr\u00e1vn\u011b naj\u00edst\" class=\"wp-image-258479\" width=\"843\" height=\"563\" title=\"Nevolnost p\u0159i b\u011bh\u00e1n\u00ed \u2013 jak se p\u0159ed b\u011bhem spr\u00e1vn\u011b naj\u00edst\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vyhnete_se_extremnimu_pocasi\"><\/span>4. Vyhn\u011bte se extr\u00e9mn\u00edmu po\u010das\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0158\u00edk\u00e1 se, \u017ee <strong>neexistuje \u0161patn\u00e9 po\u010das\u00ed, ale jen \u0161patn\u011b oble\u010den\u00fd b\u011b\u017eec. <\/strong>Tohle rozhodn\u011b plat\u00ed, ale ne pro v\u00e1\u0161 prvn\u00ed b\u011bh. Nejste <a href=\"https:\/\/gymbeam.cz\/blog\/wim-hof-ledovy-muz-ktery-uci-lidi-byt-zdravejsi-a-psychicky-odolnejsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wim Hof<\/a>, abyste zvl\u00e1dli ub\u011bhnout maraton v -20 \u00b0C v \u0161ortk\u00e1ch a sand\u00e1lech. Stejn\u011b tak nen\u00ed ide\u00e1ln\u00ed poprv\u00e9 vyb\u011bhnout v poledne, kdy\u017e teplom\u011br ukazuje 35 \u00b0C. M\u00edsto radosti z b\u011bhu byste si mohli p\u0159ivodit sp\u00ed\u0161 \u00fapal.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud to jde, vyberte si pro sv\u016fj prvn\u00ed v\u00fdb\u011bh den, kdy <strong>nepr\u0161\u00ed, nefouk\u00e1 prudk\u00fd v\u00edtr a teplota se pohybuje n\u011bkde mezi 5\u201325 \u00b0C. <\/strong>Takov\u00e9 po\u010das\u00ed p\u0159isp\u011bje k tomu, \u017ee se z va\u0161eho prvn\u00edho b\u011bhu nestane hollywoodsk\u00e9 drama p\u0159ipom\u00ednaj\u00edc\u00ed boj o p\u0159e\u017eit\u00ed. Kdy\u017e zvol\u00edte vhodn\u00e9 podm\u00ednky, nar\u016fst\u00e1 pravd\u011bpodobnost, \u017ee jste nevyb\u011bhli naposledy.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/otFb_grYFFiaT9e_a4cYE5tTDcURKJpScM6oyJjyvjh4g-3wc3IK9tiT0hXsUpPYJeEm9mw042YoDUSycYIAW9AVV9OOxyJpaPmWVKKA3qqKd-OHy54SUvL41K5cC-99bz65Ecd5\" alt=\"Jak\u00e1 je ide\u00e1ln\u00ed vzd\u00e1lenost pro prvn\u00ed b\u011bh\" title=\"Jak\u00e1 je ide\u00e1ln\u00ed d\u00e9lka prvn\u00edho b\u011bhu\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zhodnotte_svou_dosavadni_kondici\"><\/span>5. Zhodno\u0165te svou dosavadn\u00ed kondici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za m\u011bs\u00edc v\u00e1s \u010dek\u00e1 <strong>maraton,<\/strong> a tak dnes vyr\u00e1\u017e\u00edte na sv\u016fj prvn\u00ed b\u011bh, abyste stihli je\u0161t\u011b n\u011bco natr\u00e9novat? Asi jste <strong>nezvolili \u00fapln\u011b spr\u00e1vnou taktiku.<\/strong> Z\u00e1vody mohou b\u00fdt skv\u011blou motivac\u00ed, abyste nepolevovali v tr\u00e9ninku a <strong>m\u011bli konkr\u00e9tn\u00ed c\u00edl, <\/strong>za kter\u00fdm si jdete. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e se v\u0161ak p\u0159ihl\u00e1s\u00edte na hromadn\u00fd z\u00e1vod, kter\u00fd m\u00e1 t\u0159eba jen 5 km, alespo\u0148 trochu si b\u011bh o\u0165ukejte, abyste zjistili, jestli je to opravdu ten sport, kter\u00e9mu se te\u010f chcete naplno v\u011bnovat. A\u017e budete m\u00edt pocit, \u017ee jste <strong>alespo\u0148 \u010d\u00e1ste\u010dn\u011b p\u0159ipraveni,<\/strong> pak m\u016f\u017eete za\u010d\u00edt p\u0159em\u00fd\u0161let o \u00fa\u010dasti v z\u00e1vodech.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 zhodnocen\u00ed sv\u00fdch mo\u017enost\u00ed a schopnost\u00ed byste m\u011bli prov\u00e9st i p\u0159ed sv\u00fdm prvn\u00edm v\u00fdb\u011bhem, abyste m\u011bli <strong>p\u0159edstavu, co od sebe m\u016f\u017eete o\u010dek\u00e1vat.<\/strong> Pokud doma cvi\u010d\u00edte pravideln\u011b HIIT nebo ujedete bez v\u011bt\u0161\u00edch probl\u00e9mu v tempu des\u00edtky kilometr\u016f na kole, pak je dost mo\u017en\u00e9, \u017ee zvl\u00e1dnete bez v\u011bt\u0161\u00edch probl\u00e9mu ub\u011bhnout hned napoprv\u00e9 n\u011bkolik kilometr\u016f. Jestli jste v\u0161ak posledn\u00ed roky <strong>str\u00e1vili povalov\u00e1n\u00edm na gau\u010di a fitko je pro v\u00e1s sprost\u00e9 slovo, <\/strong>ne\u010dekejte, \u017ee to p\u016fjde jako po m\u00e1sle. Nep\u016fjde. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravd\u011bpodobn\u011b se nebudete c\u00edtit komfortn\u011b, budou v\u00e1s po p\u00e1r metrech p\u00e1lit pl\u00edce, a nakonec stejn\u011b skon\u010d\u00edte u ch\u016fze. <strong>Za\u010d\u00e1tky prost\u011b bol\u00ed. <\/strong>\u00dat\u011bchou m\u016f\u017ee b\u00fdt fakt, \u017ee hor\u0161\u00ed u\u017e to nebude. P\u0159\u00ed\u0161t\u011b to p\u016fjde zase o n\u011bco l\u00e9pe.&nbsp;&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vyberte_si_vhodny_teren\"><\/span>6. Vyberte si vhodn\u00fd ter\u00e9n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pocity z prvn\u00edho v\u00fdb\u011bhu ovlivn\u00ed do zna\u010dn\u00e9 m\u00edry tak\u00e9<strong> ter\u00e9n, kter\u00fd si zvol\u00edte. <\/strong>Asi je v\u00e1m jasn\u00e9, \u017ee prudk\u00e9 svahy, kde se vyh\u00fdb\u00e1te strom\u016fm a p\u0159eskakujete pohozen\u00e9 kl\u00e1dy, asi nebude to prav\u00e9. <strong>Rovinka s m\u00edrn\u00fdmi kopci, kter\u00e9 p\u0159\u00edpadn\u011b vyjdete, se jev\u00ed jako lep\u0161\u00ed mo\u017enost,<\/strong> kter\u00e1 v\u00e1s od b\u011bh\u00e1n\u00ed neodrad\u00ed. Co se povrch\u016f t\u00fd\u010de, sna\u017ete se zvolit si <strong>rovnou lesn\u00ed nebo poln\u00ed cestu, kter\u00e1 je p\u0159\u00edjemn\u011bj\u0161\u00ed na do\u0161lap <\/strong>ne\u017e beton \u010di silnice. B\u011bh v p\u0159\u00edrod\u011b v\u00e1s nejsp\u00ed\u0161 bude v\u00edce bavit a z\u00e1rove\u0148 se tak elegantn\u011b <strong>vyhnete p\u0159elidn\u011bn\u00fdm cyklostezk\u00e1m,<\/strong> kde nev\u00edte, jestli d\u0159\u00edv uhnout cyklistovi, brusla\u0159i nebo mamince s ko\u010d\u00e1rkem. Pokud budete m\u00edt nav\u00edc v u\u0161\u00edch sluch\u00e1tka, je pro v\u00e1s m\u00e9n\u011b frekventovan\u00e1 cesta tak\u00e9 bezpe\u010dn\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nakoukejte_si_videa_se_spravnou_technikou_behu\"><\/span>7. Nakoukejte si videa se spr\u00e1vnou technikou b\u011bhu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>B\u011bh je p\u0159irozen\u00fd pohyb.&nbsp;<\/li><li>B\u011bhat zvl\u00e1dne i mal\u00e9 d\u00edt\u011b.&nbsp;<\/li><li>Co je na tom, prost\u011b ud\u011bl\u00e1\u0161 krok a b\u011b\u017e\u00ed\u0161.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de u\u017e jste n\u011bkterou z t\u011bchto v\u011bt sly\u0161eli? Je to dost mo\u017en\u00e9, ve sv\u00e9 podstat\u011b jsou v\u0161echny i pravdiv\u00e9. Pokud u\u017e se v\u0161ak n\u011bkolik let v\u011bnujete jen gau\u010dingu, pravd\u011bpodobn\u011b je pro v\u00e1s <strong>mnohem p\u0159irozen\u011bj\u0161\u00ed leh ne\u017e b\u011bh. <\/strong>P\u0159ed sv\u00fdm prvn\u00edm vyb\u011bhnut\u00edm je proto dobr\u00e9 zam\u011b\u0159it se i na <strong>teoretickou p\u0159\u00edpravu,<\/strong> kter\u00e1 v\u00e1m m\u016f\u017ee v mnoha ohledech pomoci. T\u0159eba se d\u00edky n\u00ed vyhnete i \u00farazu \u010di bolesti zp\u016fsoben\u00e9 \u0161patn\u00fdm do\u0161l\u00e1pnut\u00edm. Internet je pln\u00fd n\u00e1vod\u016f, kter\u00e9 v\u00e1m uk\u00e1\u017eou, <strong>jak spr\u00e1vn\u011b dopadat na chodidlo, jak by m\u011bl vypadat v\u00e1\u0161 postoj a jak\u00fdm zp\u016fsobem zapojit ruce.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/geJ3shMSH4LetKSU4idFc5QtqUU_dV2T217NVbpABCXIixWtkVxotHTOdpzfRiIEyAqOYJvvuaz7J_B5W7eRp_tXlDECWLiSrsa7p4123O-e_Ik5d2IX17EZxAY6OQecGTzW-Hxx\" alt=\"Jak spr\u00e1vn\u011b b\u011bhat?\" title=\"Jak spr\u00e1vn\u011b b\u011bhat?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Jasn\u011b, p\u0159i prvn\u00edm b\u011bhu budete m\u00edt pravd\u011bpodobn\u011b dost starost\u00ed sami se sebou a na n\u011bjakou techniku nebudete m\u00edt ani pomy\u0161len\u00ed. S ka\u017ed\u00fdm dal\u0161\u00edm v\u00fdb\u011bhem to v\u0161ak p\u016fjde l\u00e9pe, a tak si postupn\u011b za\u010dnete vybavovat, jak v\u00e1m <strong>b\u011b\u017eec ve videu popisoval spr\u00e1vn\u00fd do\u0161lap. <\/strong>A dost mo\u017en\u00e1 to zvl\u00e1dnete i sami p\u0159i b\u011bhu vyzkou\u0161et. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je toti\u017e mnohem jednodu\u0161\u0161\u00ed si <strong>hned od z\u00e1klad\u016f osvojit spr\u00e1vnou techniku ne\u017e se pak p\u0159eu\u010dovat \u0161patn\u00e9 pohyby.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Na co se zam\u011b\u0159it?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Narovnejte se<\/strong> a hlavu dr\u017ete v prota\u017een\u00ed.<\/li><li><strong>T\u011blo m\u00edrn\u011b p\u0159edklo\u0148te, <\/strong>abyste byli p\u0159ipraveni na p\u0159irozen\u00fd pohyb vp\u0159ed.&nbsp;<\/li><li><strong>Neproh\u00fdbejte se<\/strong> v bedrech a nevystrkujte p\u0159\u00edli\u0161 zadek.&nbsp;<\/li><li>Vyhn\u011bte se <strong>postoji nohou do tvaru p\u00edsmene X.&nbsp;<\/strong><\/li><li><strong>Pa\u017ee m\u011bjte pokr\u010deny<\/strong> tak, aby v lokti sv\u00edraly p\u0159ibli\u017en\u011b \u00fahel 90 stup\u0148\u016f. Udr\u017eujte jejich rovnob\u011b\u017en\u00fd pohyb.&nbsp;<\/li><li>Sna\u017ete se <strong>dopadat na st\u0159edn\u00ed \u010d\u00e1st chodidla, ne na patu. <\/strong>Pokud si toto pravidlo osvoj\u00edte, bude va\u0161e t\u011blo l\u00e9pe sn\u00e1\u0161et tvrd\u0161\u00ed dopady, a nav\u00edc zvl\u00e1dnete b\u011b\u017eet i rychleji. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Dychejte\"><\/span>8. D\u00fdchejte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te nakoukan\u00e1 videa se spr\u00e1vnou technikou b\u011bhu a jste p\u0159esv\u011bd\u010deni, \u017ee u\u017e v\u00e1s nic nep\u0159ekvap\u00ed? Dost mo\u017en\u00e1 v\u00edte, jak vypad\u00e1 spr\u00e1vn\u00fd postoj a ide\u00e1ln\u00ed dopad. N\u011bkter\u00e9 n\u00e1vody v\u0161ak <strong>zapom\u00ednaj\u00ed na jednu z nejpodstatn\u011bj\u0161\u00edch v\u011bc\u00ed p\u0159i b\u011bhu, a tou je dech.<\/strong> Optim\u00e1ln\u00edm d\u00fdch\u00e1n\u00edm pom\u016f\u017eete <strong>dopravit do sval\u016f dostate\u010dn\u00e9 mno\u017estv\u00ed kysl\u00edku,<\/strong> d\u00edky \u010demu\u017e budete schopni podat maxim\u00e1ln\u00ed v\u00fdkon. Spr\u00e1vn\u00fdm dechem m\u016f\u017eete tak\u00e9 <strong>p\u0159edej\u00edt nep\u0159\u00edjemn\u00e9mu p\u00edch\u00e1n\u00ed v boku, <\/strong>kter\u00e9 se zejm\u00e9na u za\u010d\u00e1te\u010dn\u00edk\u016f \u010dasto objevuje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b d\u00fdchat?<\/h3>\n\n\n\n<p>P\u0159i b\u011bhu m\u00e1te na v\u00fdb\u011br, zda budete <strong>d\u00fdchat nosem, pusou, nebo kombinovat ob\u011b mo\u017enosti.<\/strong> V chladn\u011bj\u0161\u00edm po\u010das\u00ed je ur\u010dit\u011b lep\u0161\u00ed d\u00fdchat nosem. Vzduch se zvl\u00e1dne v\u00edce <strong>oh\u0159\u00e1t, pro\u010distit a zvlh\u010dit, <\/strong>ne\u017e se dostane d\u00e1l do t\u011bla. Pokud u\u017e m\u00e1te lep\u0161\u00ed fyzi\u010dku, zpravidla ud\u00fdch\u00e1te nosem i b\u011bh v m\u00edrn\u011bj\u0161\u00edm tempu. Jasn\u011b, p\u0159i sprintech u\u017e to asi d\u00e1te jen st\u011b\u017e\u00ed. V ka\u017ed\u00e9m p\u0159\u00edpad\u011b se v\u0161ak sna\u017ete <strong>d\u00fdchat do b\u0159icha, abyste maximalizovali p\u0159\u00edvod kysl\u00edku do t\u011bla.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sna\u017ete se, aby byl v\u00e1\u0161 dech pravideln\u00fd. M\u016f\u017eete zkusit vyu\u017e\u00edt vzorec 2:2, p\u0159\u00edpadn\u011b 3:1. Co to znamen\u00e1?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>U vzorce 2:2<\/strong> se b\u011bhem dvou krok\u016f zhluboka nadechujte a b\u011bhem dvou krok\u016f vydechujte.<\/li><li><strong>U vzorce 3:1<\/strong> se b\u011bhem t\u0159\u00ed krok\u016f zhluboka nadechujte a b\u011bhem jednoho kroku vydechn\u011bte. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sami vyzkou\u0161ejte, co v\u00e1m bude vyhovovat v\u00edce. Tyto vzorce d\u00fdch\u00e1n\u00ed m\u016f\u017eete podle tempa i st\u0159\u00eddat. Netrapte se ani t\u00edm, kdy\u017e ze za\u010d\u00e1tku nezvl\u00e1dnete \u017e\u00e1dn\u00fd vzorec a budete jen<strong> fun\u011bt jako u\u0159\u00edcen\u00fd pes. <\/strong>\u010casem se to zlep\u0161\u00ed, jen mus\u00edte vytrvat.&nbsp;Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce informac\u00ed o spr\u00e1vn\u00e9m d\u00fdch\u00e1n\u00ed p\u0159i sportu, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bhu a cvi\u010den\u00ed, a pro\u010d je to d\u016fle\u017eit\u00e9? (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bhu a cvi\u010den\u00ed, a pro\u010d je to d\u016fle\u017eit\u00e9?<\/strong><\/a> <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1124x749.jpg\" alt=\"Jak p\u0159i b\u011bhu spr\u00e1vn\u011b d\u00fdchat\" class=\"wp-image-258493\" width=\"843\" height=\"562\" title=\"Jak p\u0159i b\u011bhu spr\u00e1vn\u011b d\u00fdchat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Neprepalte_start\"><\/span>9. Nep\u0159epalte start<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nov\u00e9 tenisky m\u00e1te nazut\u00e9, trasu vybranou, po\u010das\u00ed v\u00e1m p\u0159eje, a tak se nat\u011b\u0161en\u00ed a pln\u00ed o\u010dek\u00e1v\u00e1n\u00ed rozb\u011bhnete, co v\u00e1m nohy sta\u010d\u00ed&#8230;jen\u017ee ony v\u00e1m nesta\u010d\u00ed. A pl\u00edce taky ne. Po p\u00e1r set metrech tak nad\u0161en\u00ed upad\u00e1 a vy se <strong>zklaman\u00ed a na\u0161tvan\u00ed na sebe vrac\u00edte dom\u016f.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte, takhle tragicky to skon\u010dit nemus\u00ed. <strong>Z\u00e1kladem je nep\u0159ep\u00e1lit start. Neza\u010d\u00ednejte sprintem. <\/strong>Nez\u00e1vod\u00edte v b\u011bhu na 60 metr\u016f jako na z\u00e1kladn\u00ed \u0161kole. Va\u0161e c\u00edle jsou, p\u0159edpokl\u00e1d\u00e1m, vy\u0161\u0161\u00ed a <strong>chcete ub\u011bhnout del\u0161\u00ed vzd\u00e1lenost. <\/strong>Proto vyb\u011bhn\u011bte zvolna, va\u0161e tempo m\u016f\u017ee odpov\u00eddat svi\u017en\u011bj\u0161\u00ed ch\u016fzi. Takovou rychlost byste m\u011bli b\u00fdt schopni alespo\u0148 chv\u00edli udr\u017eet. Jakmile uc\u00edt\u00edte, \u017ee u\u017e nem\u016f\u017eete, klidn\u011b <strong>p\u0159ejd\u011bte do ch\u016fze.<\/strong> A\u017e se tro\u0161ku vyd\u00fdch\u00e1te, op\u011bt se<strong> zlehka rozb\u011bhn\u011bte. <\/strong>Pokud tohle zvl\u00e1dnete, m\u00e1te skv\u011ble na\u0161l\u00e1pnuto k tomu, abyste <strong>\u010dasem ub\u011bhli v m\u00edrn\u00e9m tempu i del\u0161\u00ed \u00faseky. <\/strong>T\u00edmto zp\u016fsobem si budete efektivn\u011b budovat <strong>aerobn\u00ed vytrvalost<\/strong>, co\u017e v\u00e1m postupn\u011b pom\u016f\u017ee k tomu, abyste<strong> zrychlovali a prodlu\u017eovali ub\u011bhnut\u00e9 trasy.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Davejte_si_realne_cile\"><\/span>10. D\u00e1vejte si re\u00e1ln\u00e9 c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod \u00fazce souvis\u00ed s p\u0159edch\u00e1zej\u00edc\u00edm, kdy jsme v\u00e1m kladli na srdce, abyste <strong>nep\u0159ep\u00e1lili start. <\/strong>Pokud si p\u0159edstavujete, \u017ee hned napoprv\u00e9 ub\u011bhnete m\u00edrn\u00fdm tempem 15 km, pravd\u011bpodobn\u011b budete zklaman\u00ed. Va\u0161e<strong> t\u011blo nen\u00ed na nov\u00fd pohyb zvykl\u00e9,<\/strong> a tak je d\u016fle\u017eit\u00e9 stanovit si re\u00e1ln\u011bj\u0161\u00ed c\u00edl, kter\u00e9ho budete s v\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed schopni dos\u00e1hnout. Ide\u00e1ln\u00ed je zvolit si pro prvn\u00ed b\u011bh takovou vzd\u00e1lenost, kterou bez probl\u00e9mu ujdete. M\u00e1te svou trasu, kam se chod\u00edte o v\u00edkendech proj\u00edt? <strong>Zkuste ji tentokr\u00e1t alespo\u0148 z \u010d\u00e1sti ub\u011bhnout.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud na proch\u00e1zky nechod\u00edte, bude pro v\u00e1s napoprv\u00e9 ide\u00e1ln\u00edch t\u0159eba takov\u00fdch<strong> 5 kilometr\u016f.<\/strong> Kdy\u017e u\u017e budete pl\u00e1novat, kudy pob\u011b\u017e\u00edte, m\u011bjte na pam\u011bti, \u017ee se mus\u00edte je\u0161t\u011b vr\u00e1tit zp\u00e1tky. Volte tedy trasu, kter\u00e1 <strong>nebude p\u0159\u00edli\u0161 daleko od va\u0161eho domova,<\/strong> abyste se nedostali do situace, \u017ee budete vy\u010derpan\u00ed, \u017e\u00edzniv\u00ed a na kilometry vzd\u00e1leni od domova.&nbsp;Zaj\u00edm\u00e1 v\u00e1s, jak u b\u011bh\u00e1n\u00ed vydr\u017eet? S t\u00edm v\u00e1m porad\u00ed n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"921\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-921x1124.jpg\" alt=\"Jak se p\u0159ed b\u011bhem spr\u00e1vn\u011b rozcvi\u010dit\" class=\"wp-image-258444\" title=\"Jak se p\u0159ed b\u011bhem spr\u00e1vn\u011b rozcvi\u010dit a prot\u00e1hnout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-921x1124.jpg 921w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-328x400.jpg 328w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-1259x1536.jpg 1259w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-1678x2048.jpg 1678w\" sizes=\"auto, (max-width: 921px) 100vw, 921px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Pred_behem_se_rozhybejte\"><\/span>11. P\u0159ed b\u011bhem se rozh\u00fdbejte&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pracujete z domova a b\u011bhem dne cestujete pouze mezi lednic\u00ed, kancel\u00e1\u0159skou \u017eidl\u00ed a toaletou? Pak asi nebude nejlep\u0161\u00ed n\u00e1pad jen tak bez rozh\u00fdb\u00e1n\u00ed vyb\u011bhnout. Dost mo\u017en\u00e1 byste se c\u00edtili <strong>neohraban\u011b, t\u011b\u017ekop\u00e1dn\u011b a ani va\u0161e v\u00fdkony by za moc nest\u00e1ly. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed samotn\u00fdm b\u011bhem se proto rozh\u00fdbejte a <strong>zah\u0159ejte svaly, t\u00edm je l\u00e9pe p\u0159iprav\u00edte na z\u00e1t\u011b\u017e.<\/strong> M\u016f\u017eete t\u0159eba<strong> <\/strong>chv\u00edli sk\u00e1kat v m\u00edrn\u00e9m tempu p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\"\u0161vihadlo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a> nebo vyzkou\u0161et b\u011b\u017eeckou abecedu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste o n\u00ed je\u0161t\u011b nesly\u0161eli, jedn\u00e1 se o soubor prvk\u016f, jako je nap\u0159\u00edklad star\u00e9 zn\u00e1m\u00e9 p\u0159edkop\u00e1v\u00e1n\u00ed a zakop\u00e1v\u00e1n\u00ed, kter\u00e9 je vhodn\u00e9 p\u0159ed b\u011bhem za\u0159adit. Skv\u011ble rozh\u00fdbete po cel\u00e9m dni ztuhl\u00e9 nohy, zlep\u0161\u00edte koordinaci, pr\u00e1ci nohou a<strong> zv\u00fd\u0161\u00edte pravd\u011bpodobnost, \u017ee se vyhnete zran\u011bn\u00ed. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed vyb\u011bhnut\u00edm je tak\u00e9 vhodn\u00e9 za\u0159adit <strong>stre\u010dink, kter\u00fd podpo\u0159\u00ed va\u0161i flexibilitu. <\/strong>Mo\u017en\u00e1 vn\u00edm\u00e1te zah\u0159\u00e1t\u00ed a rychl\u00e9 prota\u017een\u00ed jako zbyte\u010dnost \u010di ztr\u00e1tu \u010dasu. Kdy\u017e v\u0161ak tuto f\u00e1zi p\u0159\u00edpravy nepodcen\u00edte, <strong>pob\u011b\u017e\u00ed se v\u00e1m mnohem l\u00e9pe.<\/strong> Pokud je p\u011bkn\u00e9 po\u010das\u00ed, rozcvi\u010dte se venku. Kr\u00e1sn\u011b v\u00e1s to nalad\u00ed na nadch\u00e1zej\u00edc\u00ed aktivitu. V zim\u011b je zase lep\u0161\u00ed v\u011bnovat se t\u00e9to p\u0159\u00edprav\u011b z pohodl\u00ed domova, abyste zbyte\u010dn\u011b neprochladli.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Vezmete_s_sebou_partaka\"><\/span>12. Vezm\u011bte s sebou par\u0165\u00e1ka&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ve dvou se to l\u00e9pe t\u00e1hne, <\/strong>a pokud s b\u011bhem za\u010d\u00edn\u00e1te, ur\u010dit\u011b ocen\u00edte par\u0165\u00e1ka, kter\u00fd v\u00e1s <strong>podpo\u0159\u00ed, namotivuje, a p\u0159\u00edpadn\u011b bude trp\u011bt s v\u00e1mi.<\/strong> Ba co v\u00edc, kdy\u017e budete chodit spolu, je v\u011bt\u0161\u00ed \u0161ance, \u017ee se na sv\u00e9 tr\u00e9ninky d\u00edky vz\u00e1jemn\u00e9 domluv\u011b nevyka\u0161lete. Porozhl\u00e9dn\u011bte se proto po sv\u00e9m okol\u00ed a zkuste si vytipovat kamar\u00e1da, kter\u00fd by mohl b\u00fdt na stejn\u00e9 b\u011b\u017eeck\u00e9 \u00farovni jako vy. Pomoci v\u00e1m m\u016f\u017eou tak\u00e9 zn\u00e1m\u00ed, kte\u0159\u00ed b\u011bhaj\u00ed pravideln\u011b a<strong> dok\u00e1\u017eou vysv\u011btlit spr\u00e1vnou techniku. <\/strong>Na del\u0161\u00ed spole\u010dn\u00e9 v\u00fdb\u011bhy s nimi ov\u0161em pro za\u010d\u00e1tek nepo\u010d\u00edtejte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud rad\u011bji sportujete sami, vybavte se alespo\u0148 sluch\u00e1tky na b\u011bh\u00e1n\u00ed a <strong>po\u0159\u00e1dn\u011b nahecovan\u00fdm playlistem,<\/strong> kter\u00fd v\u00e1s donut\u00ed to nevzdat. Pomoci m\u016f\u017ee tak\u00e9 <strong>poslouch\u00e1n\u00ed podcast\u016f. <\/strong>Kdy\u017e se pono\u0159\u00edte do vypr\u00e1v\u011bn\u00ed, t\u0159eba \u00fapln\u011b <strong>zapomenete na to, \u017ee vlastn\u011b b\u011b\u017e\u00edte.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Zkuste_si_svuj_prvni_beh_alespon_trochu_uzit\"><\/span>13. Zkuste si sv\u016fj prvn\u00ed b\u011bh alespo\u0148 trochu u\u017e\u00edt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To se lehce \u0159ekne, \u017ee? Sna\u017ete se, aby pro v\u00e1s<strong> byl b\u011bh v\u00fdzvou, ale nem\u011bjte na sebe p\u0159ehnan\u00e9 n\u00e1roky.<\/strong> Vyberte si trasu, kter\u00e1 je pro za\u010d\u00e1te\u010dn\u00edky adekv\u00e1tn\u00ed, a kdy\u017e nebudete zvl\u00e1dat tempo, zvoln\u011bte nebo p\u0159ejd\u011bte do ch\u016fze. <strong>Vn\u00edmejte sv\u00e9 okol\u00ed a radujte se u\u017e jen z toho, \u017ee jste to zvl\u00e1dli.<\/strong> Nez\u016fstalo jen u slov, ale opravdu jste vyb\u011bhli. To je skv\u011bl\u00fd za\u010d\u00e1tek k tomu, abyste si jednou b\u011bh\u00e1n\u00ed zamilovali.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tak co, jste p\u0159ipraveni na sv\u016fj prvn\u00ed b\u011bh?<\/strong> V\u011b\u0159\u00edme, \u017ee d\u00edky na\u0161im rad\u00e1m to opravdu zvl\u00e1dnete, nazujete tenisky a vyraz\u00edte. Dost mo\u017en\u00e1 to bude poprv\u00e9 nep\u0159\u00edjemn\u00e9 a nepohodln\u00e9, ale to se \u010dasem zlom\u00ed. <strong>\u00dasp\u011b\u0161n\u00e9 lidi d\u011bl\u00ed od ostatn\u00edch to, \u017ee je prvn\u00ed selh\u00e1n\u00ed neodrad\u00ed a jdou si d\u00e1l za sv\u00fdm c\u00edlem. <\/strong>Tak na to myslete a bu\u010fte trp\u011bliv\u00ed. \u010casem si tento pohyb jist\u011b zamilujete a t\u0159eba pak <strong>ub\u011bhnete i sv\u016fj prvn\u00ed maraton.<\/strong> A pokud ne, nevad\u00ed. Je mnoho jin\u00fdch skv\u011bl\u00fdch sport\u016f, kter\u00fdm se m\u016f\u017eete v\u011bnovat. Hlavn\u00ed je, aby v\u00e1s pohyb bavil.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak jste na tom vy \u2013 \u0159ad\u00edte se mezi pravideln\u00e9 b\u011b\u017ece, nebo zat\u00edm vy\u010dk\u00e1v\u00e1te na tu spr\u00e1vnou chv\u00edli, kdy poprv\u00e9 nazujete tenisky a vyraz\u00edte? Pod\u011blte se s n\u00e1mi do koment\u00e1\u0159\u016f o va\u0161e zku\u0161enosti s b\u011bhem, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho sd\u00edlet i mezi sv\u00e9 p\u0159\u00e1tele.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak za\u010d\u00edt b\u011bhat? M\u00e1me pro v\u00e1s jednoduch\u00fd n\u00e1vod, d\u00edky kter\u00e9mu zvl\u00e1dnou poprv\u00e9 vyb\u011bhnout i ti nejv\u011bt\u0161\u00ed leno\u0161i. <\/p>\n","protected":false},"author":100,"featured_media":258509,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6261,6369,6693,6885],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258437","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-beh-cs","9":"tag-hubnuti","10":"tag-kardio-cs","11":"tag-motivace","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak za\u010d\u00edt b\u011bhat? 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