{"id":260921,"date":"2021-05-24T01:08:33","date_gmt":"2021-05-23T23:08:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260921"},"modified":"2023-03-15T11:03:04","modified_gmt":"2023-03-15T10:03:04","slug":"ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/","title":{"rendered":"Ako za\u010da\u0165 beha\u0165? Jednoduch\u00fd n\u00e1vod aj pre \u00fapln\u00fdch za\u010diato\u010dn\u00edkov"},"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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#Ako_sa_pripravit_na_svoj_prvy_beh\" title=\"Ako sa pripravi\u0165 na svoj prv\u00fd beh?\">Ako sa pripravi\u0165 na svoj prv\u00fd beh?<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#1_Vyberte_si_spravnu_bezecku_obuv\" title=\"1. Vyberte si spr\u00e1vnu be\u017eeck\u00fa obuv\">1. Vyberte si spr\u00e1vnu be\u017eeck\u00fa obuv<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#2_Zvolte_vhodne_oblecenie_na_behanie\" title=\"2. Zvo\u013ete vhodn\u00e9 oble\u010denie na behanie\">2. Zvo\u013ete vhodn\u00e9 oble\u010denie na behanie<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#3_Nebehajte_ani_hladni_ani_prilis_najedeni\" title=\"3. Nebehajte ani hladn\u00ed, ani pr\u00edli\u0161 najeden\u00ed\">3. Nebehajte ani hladn\u00ed, ani pr\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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#4_Vyhnite_sa_extremnemu_pocasiu\" title=\"4. Vyhnite sa extr\u00e9mnemu po\u010dasiu\">4. Vyhnite sa extr\u00e9mnemu po\u010dasiu<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#5_Zhodnotte_svoju_doterajsiu_kondiciu\" title=\"5. Zhodno\u0165te svoju doteraj\u0161iu kond\u00edciu\">5. Zhodno\u0165te svoju doteraj\u0161iu kond\u00edciu<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#7_Napozerajte_si_videa_so_spravnou_technikou_behu\" title=\"7. Napozerajte si vide\u00e1 so spr\u00e1vnou technikou behu\">7. Napozerajte si vide\u00e1 so spr\u00e1vnou technikou behu<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#8_Dychajte\" title=\"8. D\u00fdchajte\">8. D\u00fdchajte<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#9_Neprestrelte_start\" title=\"9. Neprestre\u013ete \u0161tart\">9. Neprestre\u013ete \u0161tart<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#10_Davajte_si_realne_ciele\" title=\"10. D\u00e1vajte si re\u00e1lne ciele\">10. D\u00e1vajte si re\u00e1lne ciele<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#11_Pred_behom_sa_rozhybte\" title=\"11. Pred behom sa rozh\u00fdbte&nbsp;\">11. Pred behom sa rozh\u00fdbte&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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#12_Vezmite_si_so_sebou_spolocnika\" title=\"12. Vezmite si so sebou spolo\u010dn\u00edka&nbsp;\">12. Vezmite si so sebou spolo\u010dn\u00edka&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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#13_Skuste_si_svoj_prvy_beh_aspon_trochu_uzit\" title=\"13. Sk\u00faste si svoj prv\u00fd beh aspo\u0148 trochu u\u017ei\u0165\">13. Sk\u00faste si svoj prv\u00fd beh aspo\u0148 trochu u\u017ei\u0165<\/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.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Predstavujete si pri le\u017ean\u00ed na gau\u010di, ak\u00e9 by to asi bolo beha\u0165 s \u00fasmevom po chodn\u00edkoch, zdravi\u0165 sa s ostatn\u00fdmi be\u017ecami a u\u017e\u00edva\u0165 si tento pohyb na maximum? Alebo sn\u00e1\u010f sn\u00edvate o tom, \u017ee dobehnete autobus bez toho, aby v\u00e1m po 100 metroch za\u010dali neznesite\u013ene horie\u0165 p\u013e\u00faca? <strong>Nech v\u00e1s u\u017e k behu \u0165ah\u00e1 t\u00fa\u017eba po \u0161t\u00edhlej\u0161ej postave<\/strong>, lep\u0161ej kond\u00edcii alebo psychickom odpo\u010dinku, m\u00e1me pre v\u00e1s dobr\u00fa spr\u00e1vu. Kone\u010dne je ten spr\u00e1vny \u010das za\u010da\u0165. V dne\u0161nom \u010dl\u00e1nku pre v\u00e1s m\u00e1me jednoduch\u00fd n\u00e1vod, v\u010faka ktor\u00e9mu zvl\u00e1dnu prv\u00e9 behanie aj t\u00ed najv\u00e4\u010d\u0161\u00ed le\u0148osi.<\/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=\"Ako_sa_pripravit_na_svoj_prvy_beh\"><\/span>Ako sa pripravi\u0165 na svoj prv\u00fd beh?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odhodl\u00e1vate sa k prv\u00e9mu behu u\u017e nieko\u013eko mesiacov a st\u00e1le v\u00e1m to akosi nevych\u00e1dza? Naozaj nemus\u00edte \u010daka\u0165 na spr\u00e1vnu kon\u0161tel\u00e1ciu hviezd, ani na to nepotrebujete vyu\u017ei\u0165 nadprirodzen\u00e9 sily splnu. Aspo\u0148 zo za\u010diatku je v\u0161ak dobr\u00e9 <strong>zamera\u0165 sa na nieko\u013eko z\u00e1kladn\u00fdch vec\u00ed<\/strong>. Keby ste si zabehali len tak bez pr\u00edpravy, je dos\u0165 mo\u017en\u00e9, \u017ee by bol v\u00e1\u0161 prv\u00fd beh z\u00e1rove\u0148 aj t\u00fdm posledn\u00fdm. Myslite teda na to, \u017ee kto je pripraven\u00fd &#8211; nie je prekvapen\u00fd. A ak potrebujete zo za\u010diatku e\u0161te trochu motiv\u00e1cie alebo st\u00e1le prem\u00fd\u0161\u013eate nad t\u00fdm, \u010do v\u00e1m behanie prinesie, potom by v\u00e1m nemal unikn\u00fa\u0165 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 d\u00f4vodov, pre\u010do za\u010da\u0165 beha\u0165. Ako sa zmen\u00ed va\u0161e telo?<\/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_spravnu_bezecku_obuv\"><\/span>1. Vyberte si spr\u00e1vnu be\u017eeck\u00fa obuv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e v\u00e1m niekedy niekto hovoril, \u017ee behanie je super, preto\u017ee k tomu vlastne v\u00f4bec ni\u010d nepotrebujete? Nie je to celkom pravda. Keby sme mali zd\u00f4razni\u0165 jednu vec, bez ktorej sa skuto\u010dne nezaob\u00eddete, bola by to rozhodne <strong>kvalitn\u00e1 be\u017eeck\u00e1 obuv<\/strong>. Nemus\u00edte si hne\u010f kupova\u0165 najnov\u0161ie modely, v ktor\u00fdch tr\u00e9nuj\u00fa popredn\u00ed svetov\u00ed be\u017eci. Samozrejme, ak si obujete tenisky s rovnou gumovou podr\u00e1\u017ekou, v ktor\u00fdch dv\u00edhate \u010dinky, preto\u017ee v\u00e1m pom\u00e1haj\u00fa so stabilitou, je dos\u0165 pravdepodobn\u00e9, \u017ee v\u00e1s namiesto pohodov\u00e9ho behu \u010dak\u00e1 sk\u00f4r utrpenie. Pri v\u00fdbere prv\u00fdch be\u017eeck\u00fdch top\u00e1nok je ide\u00e1lne <strong>necha\u0165 si poradi\u0165 od odborn\u00edkov<\/strong>. Dokonca v\u00e1m m\u00f4\u017eu urobi\u0165 aj <strong>anal\u00fdzu do\u0161\u013eapu<\/strong>, na z\u00e1klade ktorej si potom vyberiete obuv presne na mieru pre v\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00fapu kvalitnej be\u017eeckej obuvi berte ako svoju <strong>po\u010diato\u010dn\u00fa invest\u00edciu, ktor\u00e1 sa v\u00e1m mnohon\u00e1sobne vyplat\u00ed<\/strong>. Je to podobn\u00e9, ako ke\u010f si za\u010diato\u010dn\u00edci zaobstaraj\u00fa permanentku do posil\u0148ovne. Ke\u010f ju u\u017e maj\u00fa, nechc\u00fa, aby im prepadla, a tak chodia cvi\u010di\u0165. Spr\u00e1vna obuv v\u00e1m navy\u0161e <strong>m\u00f4\u017ee pom\u00f4c\u0165 vyhn\u00fa\u0165 sa nepr\u00edjemn\u00fdm bolestiam, \u00farazom a z\u00edska\u0165 vysn\u00edvan\u00fa l\u00e1sku k behu<\/strong>. D\u00f4le\u017eit\u00e9 je, aby boli <strong>top\u00e1nky ur\u010den\u00e9 priamo na beh a dok\u00e1zali tlmi\u0165 n\u00e1razy<\/strong>. Na za\u010diatok bude najlep\u0161ou vo\u013ebou univerz\u00e1lna obuv, ktor\u00e1 je vhodn\u00e1 do v\u0161etk\u00fdch ter\u00e9nov. Ke\u010f si budete sk\u00fa\u0161a\u0165 top\u00e1nky, nebojte sa str\u00e1vi\u0165 v nich aj desiatky min\u00fat, poriadne si v nich <strong>zask\u00e1ka\u0165 a sk\u00fasi\u0165 sa prebehn\u00fa\u0165, aby ste si boli ist\u00ed, \u017ee s\u00fa v\u00e1m pohodln\u00e9<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u017eno m\u00e1te strach, \u017ee pri behan\u00ed nevydr\u017e\u00edte, a tak invest\u00edciu do obuvi odklad\u00e1te. Bu\u010fte si v\u0161ak ist\u00ed, \u017ee ju <strong>dostato\u010dne vyu\u017eijete, aj keby ste nebehali<\/strong>. Zvy\u010dajne s\u00fa \u0161etrnej\u0161ie ku k\u013abom a celkovo k pohybov\u00e9mu apar\u00e1tu, a tak v\u00e1m skvel\u00fa slu\u017ebu urobia aj pri prech\u00e1dzkach, v\u00fdletoch a podobn\u00fdch aktivit\u00e1ch.<\/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=\"Ako si vybra\u0165 spr\u00e1vnu be\u017eeck\u00fa obuv\" class=\"wp-image-258465\" width=\"843\" height=\"562\" title=\"Ako si vybra\u0165 spr\u00e1vnu be\u017eeck\u00fa obuv\" 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_oblecenie_na_behanie\"><\/span>2. Zvo\u013ete vhodn\u00e9 oble\u010denie na behanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00ednaj\u00faci be\u017eci m\u00f4\u017eu ma\u0165 zo za\u010diatku probl\u00e9m odhadn\u00fa\u0165 ide\u00e1lny po\u010det vrstiev pri konkr\u00e9tnom po\u010das\u00ed. A niet sa \u010domu divi\u0165. Ak<strong> v\u00e1m bude teplo alebo zima, ovplyv\u0148uje to nielen vonkaj\u0161ia teplota, ale aj d\u00e1\u017e\u010f, vietor, sneh \u010di slnko<\/strong>. Navy\u0161e, ka\u017ed\u00fd \u010dlovek je in\u00fd \u2013 mikina, v ktorej bude jedn\u00e9mu be\u017ecovi zima, m\u00f4\u017ee druh\u00e9ho dostato\u010dne zahria\u0165. Aby ste si v\u0161ak dok\u00e1zali urobi\u0165 lep\u0161iu predstavu, rozoberieme si konkr\u00e9tne mo\u017enosti oble\u010denia, ktor\u00e9 sa mne osobne do dan\u00fdch tepl\u00f4t osved\u010dili. M\u00f4\u017eete sa in\u0161pirova\u0165 alebo si postupne vytvori\u0165 svoj manu\u00e1l na obliekanie pre konkr\u00e9tne po\u010dasie.<\/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>Pribli\u017en\u00e1 teplota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vrstvy oble\u010denia<\/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\">\u010ciapka, n\u00e1kr\u010dn\u00edk, tenk\u00e9 funk\u010dn\u00e9 tri\u010dko s dlh\u00fdm ruk\u00e1vom (saje pot a udr\u017e\u00ed v\u00e1s v teple), tepl\u00e1 mikina (zahreje a udr\u017e\u00ed teplotu), tenk\u00e1 bunda (ktor\u00e1 neprep\u00fa\u0161\u0165a vietor ani vlhkos\u0165), tepl\u00e9 leg\u00edny, tenk\u00e9 funk\u010dn\u00e9 pono\u017eky (napr\u00edklad s pr\u00edmesou merino vlny), tepl\u00e9 pono\u017eky a \u013eahk\u00e9 \u0161portov\u00e9 rukavice. Ak beh\u00e1te v snehu, nemali by v\u00e1m vo v\u00fdbave ch\u00fdba\u0165 top\u00e1nky s proti\u0161mykovou 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 \u0161portov\u00e1 \u010delenka, tenk\u00e9 funk\u010dn\u00e9 tri\u010dko s dlh\u00fdm ruk\u00e1vom, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"tepl\u00e1 mikina (opens in a new tab)\">tepl\u00e1 mikina<\/a>, ktor\u00e1 zahreje (ak sne\u017e\u00ed, pr\u0161\u00ed alebo f\u00faka vietor, je vhodn\u00e9 vzia\u0165 si aj \u013eahk\u00fa bundu), tepl\u00e9 leg\u00edny, tepl\u00e9 pono\u017eky, pr\u00edpadne si m\u00f4\u017eete op\u00e4\u0165 obliec\u0165 aj tenk\u00e9 \u0161portov\u00e9 rukavice.<\/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 \u0161portov\u00e1 \u010delenka, funk\u010dn\u00e9 tri\u010dko s dlh\u00fdm alebo kr\u00e1tkym ruk\u00e1vom, teplej\u0161ia mikina, leg\u00edny (m\u00f4\u017eu by\u0165 zateplen\u00e9), pono\u017eky (ak v\u00e1m je zima na nohy, vezmite si teplej\u0161ie, v chladnom po\u010das\u00ed si zvo\u013ete v\u017edy tak\u00e9, aby ste mali zakryt\u00e9 \u010dlenky).&nbsp;<\/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\u00e9 tri\u010dko s dlh\u00fdm ruk\u00e1vom (m\u00f4\u017ee by\u0165 aj \u013eahko zateplen\u00e9), tenk\u00e9 leg\u00edny (st\u00e1le e\u0161te dlh\u00e9), funk\u010dn\u00e9 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\u00e9 tri\u010dko s kr\u00e1tkym alebo dlh\u00fdm ruk\u00e1vom, troj\u0161tvr\u0165ov\u00e9 leg\u00edny, tenk\u00e9 funk\u010dn\u00e9 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\u00e9 tri\u010dko s kr\u00e1tkym ruk\u00e1vom, funk\u010dn\u00e9 pono\u017eky.&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25 a viac \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010c\u00edm menej, t\u00fdm lep\u0161ie. V\u0161etky vrstvy by mali by\u0165 z funk\u010dn\u00e9ho a \u013eahk\u00e9ho materi\u00e1lu, aby sa telo zbyto\u010dne neprehrievalo.&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ak v zime nebeh\u00e1te pr\u00edli\u0161 intenz\u00edvne a v\u00e4\u010d\u0161inu \u010dasu str\u00e1vite ch\u00f4dzou, po\u010d\u00edtajte s t\u00fdm, \u017ee v\u00e1m nebude hne\u010f teplo. Rad\u0161ej si teda oble\u010dte jednu vrstvu navy\u0161e. V\u017edy sa sna\u017ete, aby z\u00e1klad v\u00e1\u0161ho be\u017eeck\u00e9ho outfitu tvorili funk\u010dn\u00e9 vrstvy, ktor\u00e9 odved\u00fa pot a pod\u013ea potreby ochladia alebo zahrej\u00fa.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V lete sa naopak zamerajte viac na \u013eah\u0161ie materi\u00e1ly, v ktor\u00fdch sa tak nespot\u00edte. Z\u00e1rove\u0148 majte na pam\u00e4ti, \u017ee sa v oble\u010den\u00ed budete h\u00fdba\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Preto si neodpust\u00edm e\u0161te dva praktick\u00e9 tipy pre d\u00e1my<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>\u0160ortky, ktor\u00e9 kon\u010dia tesne pod zadkom, asi nebud\u00fa tou najlep\u0161ou vo\u013ebou.<\/strong> Chcete si predsa behanie u\u017ei\u0165, a nie po cel\u00fd \u010das prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, \u010di v\u00e1m niekde nie\u010do nevylieza. Zvo\u013ete si preto tak\u00e9 \u0161ortky, ktor\u00e9 kon\u010dia aspo\u0148 v polovici stehien. Ide\u00e1lne je, ke\u010f maj\u00fa v spodnom leme proti\u0161mykov\u00fa gumu, aby sa nevyh\u0155\u0148ali, alebo maj\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/damske-sortky-2in1-black-grey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">v\u0161it\u00fa vn\u00fatorn\u00fa vrstvu<\/a>. T\u00e1 v\u00e1m umo\u017en\u00ed neobmedzen\u00fd pohyb bez zbyto\u010dn\u00e9ho odha\u013eovania.<\/li><li>Ak m\u00e1te v\u00e4\u010d\u0161ie prsia, <strong>zvo\u013ete pevnej\u0161iu podprsenku,<\/strong> ktor\u00e1 bude fungova\u0165 ako <strong>dostato\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\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_Nebehajte_ani_hladni_ani_prilis_najedeni\"><\/span>3. Nebehajte ani hladn\u00ed, ani pr\u00edli\u0161 najeden\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viete, \u010do maj\u00fa spolo\u010dn\u00e9 beh, ke\u010f m\u00e1te ve\u013ek\u00fd hlad a beh, ke\u010f ste pr\u00edli\u0161 najeden\u00ed? V obidvoch pr\u00edpadoch si budete \u017eela\u0165, nech u\u017e skon\u010d\u00ed, aby ste boli \u010do najsk\u00f4r doma.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste naposledy jedli o 6. hodine ra\u0148ajky a o 2. hodine popoludn\u00ed sa v\u00ed\u0165azosl\u00e1vne rozhodnete, \u017ee p\u00f4jdete prv\u00fdkr\u00e1t beha\u0165, je dos\u0165 mo\u017en\u00e9, \u017ee budete <strong>bojova\u0165 s \u00fanavou, nedostatkom energie \u010di podr\u00e1\u017edenos\u0165ou<\/strong>. Ove\u013ea lep\u0161ie sa v\u0161ak nebudete pri behu c\u00edti\u0165 ani vtedy, ke\u010f si d\u00e1te na obed pe\u010den\u00fa ka\u010dku s piatimi kned\u013eami a o hodinku vyraz\u00edte \u0161portova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ur\u010dite u\u017e m\u00e1te predstavu, v ak\u00fd \u010das pribli\u017ene jete a ako dlho tr\u00e1vite konkr\u00e9tne potraviny. Po v\u00e4\u010d\u0161om chode, napr\u00edklad po ra\u0148ajk\u00e1ch alebo obede, by ste mali<strong> po\u010dka\u0165 aspo\u0148 dve hodiny<\/strong>, ne\u017e sa pust\u00edte do intenz\u00edvnej\u0161ej aktivity. Ak si v\u0161ak popoludn\u00ed d\u00e1te len men\u0161\u00ed olovrant, napr\u00edklad pol ban\u00e1nu s jogurtom, pravdepodobne <strong>budete m\u00f4c\u0165 vyrazi\u0165 nieko\u013eko desiatok min\u00fat po jeho dojeden\u00ed<\/strong>. Vn\u00edmajte svoje pocity, na\u010d\u00favajte v\u00e1\u0161mu telu a berte do \u00favahy jeho potreby. Mo\u017eno \u010dasom zist\u00edte, \u017ee je pre v\u00e1s najlep\u0161ie<strong> behanie nala\u010dno hne\u010f po prebuden\u00ed<\/strong>. Ak v\u0161ak nie ste zvyknut\u00ed cvi\u010di\u0165 r\u00e1no s pr\u00e1zdnym \u017eal\u00fadkom, nem\u00f4\u017eete vedie\u0165, ako bude va\u0161e telo reagova\u0165 na tak\u00fa aktivitu. Je teda lep\u0161ie <strong>vyrazi\u0165 <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>najsk\u00f4r po prvom jedle.<\/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-1304335975-1124x750.jpg\" alt=\"Nevo\u013enos\u0165 pri behan\u00ed \u2013 ako sa pred behom spr\u00e1vne najes\u0165\" class=\"wp-image-258479\" width=\"843\" height=\"563\" title=\"Nevo\u013enos\u0165 pri behan\u00ed \u2013 ako sa pred behom spr\u00e1vne najes\u0165\" 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_Vyhnite_sa_extremnemu_pocasiu\"><\/span>4. Vyhnite sa extr\u00e9mnemu po\u010dasiu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hovor\u00ed sa, \u017ee <strong>neexistuje zl\u00e9 po\u010dasie, ale len zle oble\u010den\u00fd be\u017eec<\/strong>. Toto ur\u010dite plat\u00ed, no nie pre v\u00e1\u0161 prv\u00fd beh. Nie ste <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/wim-hof-ladovy-muz-ktory-uci-ludi-byt-zdravsimi-a-psychicky-odolnejsimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Wim Hof<\/a>, aby ste zvl\u00e1dli odbehn\u00fa\u0165 marat\u00f3n v teplot\u00e1ch okolo -20 \u00b0C v \u0161ortk\u00e1ch a sand\u00e1loch. Takisto nie je ide\u00e1lne prv\u00fdkr\u00e1t beha\u0165 napoludnie, ke\u010f teplomer ukazuje 35 \u00b0C. Namiesto radosti z behu by ste si najsk\u00f4r mohli privodi\u0165 \u00fapal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa bude da\u0165, pre svoj prv\u00fd beh si vyberte de\u0148, ke\u010f <strong>nepr\u0161\u00ed, nef\u00faka prudk\u00fd vietor a teplota sa pohybuje niekde medzi 5 \u2013 25 \u00b0C<\/strong>. Tak\u00e9 po\u010dasie prispeje k tomu, \u017ee sa z v\u00e1\u0161ho prv\u00e9ho behu nestane hollywoodska dr\u00e1ma pripom\u00ednaj\u00faca boj o pre\u017eitie. Ke\u010f zvol\u00edte vhodn\u00e9 podmienky, rastie pravdepodobnos\u0165, \u017ee ste nebehali naposledy.<\/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=\"Ak\u00e1 je ide\u00e1lna d\u013a\u017eka trate pre prv\u00fd beh\" title=\"Ak\u00e1 je ide\u00e1lna d\u013a\u017eka trvania prv\u00e9ho behu\"\/><\/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_svoju_doterajsiu_kondiciu\"><\/span>5. Zhodno\u0165te svoju doteraj\u0161iu kond\u00edciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O mesiac v\u00e1s \u010dak\u00e1 <strong>marat\u00f3n<\/strong>, a tak dnes vyr\u00e1\u017eate na svoj prv\u00fd beh, aby ste stihli e\u0161te nie\u010do natr\u00e9nova\u0165? Asi ste <strong>nezvolili \u00faplne spr\u00e1vnu taktiku<\/strong>. Preteky m\u00f4\u017eu by\u0165 skvelou motiv\u00e1ciou, aby ste nepo\u013eavovali v tr\u00e9ningu a <strong>mali konkr\u00e9tny cie\u013e<\/strong>, ktor\u00fd chcete dosiahnu\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Av\u0161ak sk\u00f4r, ako sa prihl\u00e1site na hromadn\u00e9 preteky, ktor\u00e9 maj\u00fa hoci len 5 km, aspo\u0148 trochu si beh o\u0165ukajte, aby ste zistili, \u010di je to naozaj ten \u0161port, ktor\u00e9mu sa teraz chcete naplno venova\u0165. Ke\u010f budete ma\u0165 pocit, \u017ee ste <strong>aspo\u0148 \u010diasto\u010dne pripraven\u00ed<\/strong>, potom m\u00f4\u017eete za\u010da\u0165 prem\u00fd\u0161\u013ea\u0165 o \u00fa\u010dasti na pretekoch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 zhodnotenie svojich mo\u017enost\u00ed a schopnost\u00ed by ste mali uskuto\u010dni\u0165 aj pred svoj\u00edm prv\u00fdm behom, aby ste mali <strong>predstavu, \u010do od seba m\u00f4\u017eete \u010daka\u0165<\/strong>. Ak doma pravidelne cvi\u010d\u00edte HIIT alebo jazd\u00edte na bicykli bez v\u00e4\u010d\u0161\u00edch probl\u00e9mov v tempe desiatky kilometrov, potom je dos\u0165 mo\u017en\u00e9, \u017ee zvl\u00e1dnete bez v\u00e4\u010d\u0161\u00edch probl\u00e9mov prv\u00fdkr\u00e1t zabehn\u00fa\u0165 hne\u010f nieko\u013eko kilometrov. Ak ste v\u0161ak posledn\u00e9 roky <strong>str\u00e1vili pova\u013eovan\u00edm na gau\u010di a fitko je pre v\u00e1s \u0161kared\u00e9 slovo<\/strong>, ne\u010dakajte, \u017ee to p\u00f4jde ako po masle. Nep\u00f4jde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravdepodobne sa nebudete c\u00edti\u0165 komfortne, bud\u00fa v\u00e1s po nieko\u013ek\u00fdch metroch p\u00e1li\u0165 p\u013e\u00faca a nakoniec aj tak skon\u010d\u00edte pri ch\u00f4dzi. <strong>Za\u010diatky jednoducho bolia. <\/strong>\u00datechou m\u00f4\u017ee by\u0165 fakt, \u017ee hor\u0161ie to u\u017e nebude. Nabud\u00face to p\u00f4jde zase o nie\u010do lep\u0161ie.<\/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 prv\u00e9ho behu ovplyvn\u00ed v zna\u010dnej miere aj<strong> ter\u00e9n, ktor\u00fd si zvol\u00edte<\/strong>. Asi v\u00e1m je jasn\u00e9, \u017ee prudk\u00e9 svahy, kde sa vyh\u00fdbate stromom a preskakujete pohoden\u00e9 brvn\u00e1, nebude to prav\u00e9. <strong>Rovinka s miernymi kopcami, ktor\u00e9 pr\u00edpadne vyjdete, sa jav\u00ed ako lep\u0161ia mo\u017enos\u0165<\/strong>, ktor\u00e1 v\u00e1s od behania neodrad\u00ed. \u010co sa t\u00fdka povrchov, sna\u017ete sa zvoli\u0165 si <strong>rovn\u00fa lesn\u00fa alebo po\u013en\u00fa cestu, ktor\u00e1 je pr\u00edjemnej\u0161ia na do\u0161\u013eap <\/strong>ne\u017e bet\u00f3n \u010di cesta. Beh v pr\u00edrode v\u00e1s pravdepodobne bude bavi\u0165 viac a z\u00e1rove\u0148 sa tak elegantne <strong>vyhnete pre\u013eudnen\u00fdm cyklistick\u00fdm chodn\u00edkom<\/strong>, kde neviete, \u010di uhn\u00fa\u0165 sk\u00f4r cyklistovi, kor\u010duliarovi alebo mamke s ko\u010d\u00edkom. Navy\u0161e, ak budete ma\u0165 v u\u0161iach sl\u00fachadl\u00e1, je pre v\u00e1s menej frekventovan\u00e1 cesta z\u00e1rove\u0148 bezpe\u010dnej\u0161ia.<\/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_Napozerajte_si_videa_so_spravnou_technikou_behu\"><\/span>7. Napozerajte si vide\u00e1 so spr\u00e1vnou technikou behu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Beh je prirodzen\u00fd pohyb.&nbsp;<\/li><li>Beha\u0165 dok\u00e1\u017ee aj mal\u00e9 die\u0165a.&nbsp;<\/li><li>\u010co je na tom, jednoducho urob\u00ed\u0161 krok a be\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 ste niektor\u00fa z t\u00fdchto viet po\u010duli? Je to dos\u0165 mo\u017en\u00e9 a vo svojej podstate s\u00fa v\u0161etky pravdiv\u00e9. Ak sa v\u0161ak u\u017e nieko\u013eko rokov venujete len gau\u010dingu, pravdepodobne je pre v\u00e1s <strong>omnoho prirodzenej\u0161\u00ed \u013eah ne\u017e beh<\/strong>. Pred svoj\u00edm prv\u00fdm behom je preto dobr\u00e9 zamera\u0165 sa aj na <strong>teoretick\u00fa pr\u00edpravu<\/strong>, ktor\u00e1 v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 v mnoh\u00fdch oh\u013eadoch. Napr\u00edklad sa v\u010faka nej vyhnete aj \u00farazu \u010di bolesti sp\u00f4sobenej zl\u00fdm do\u0161liapnut\u00edm. Internet je pln\u00fd n\u00e1vodov, ktor\u00e9 v\u00e1m uk\u00e1\u017eu, <strong>ako spr\u00e1vne dopada\u0165 na chodidlo, ako by mal vyzera\u0165 v\u00e1\u0161 postoj a ak\u00fdm sp\u00f4sobom zapoji\u0165 ruky<\/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=\"Ako spr\u00e1vne beha\u0165?\" title=\"Ako spr\u00e1vne beha\u0165?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Jasn\u00e9, pri prvom behu budete ma\u0165 pravdepodobne dos\u0165 starost\u00ed sami so sebou a na nejak\u00fa techniku nebude ani pomyslenia. S ka\u017ed\u00fdm \u010fal\u0161\u00edm behom to v\u0161ak p\u00f4jde lep\u0161ie, a tak si postupne za\u010dnete vybavova\u0165, ako v\u00e1m <strong>be\u017eec vo videu opisoval spr\u00e1vny do\u0161\u013eap<\/strong>. A mo\u017eno to pri behan\u00ed aj sami vysk\u00fa\u0161ate.<\/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 omnoho jednoduch\u0161ie<strong> si<\/strong> <strong>hne\u010f od z\u00e1kladov osvoji\u0165 spr\u00e1vnu techniku, ako sa potom pre\u00fa\u010da\u0165 nespr\u00e1vne pohyby<\/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 \u010do sa zamera\u0165?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Narovnajte sa<\/strong> a hlavu majte vzpriamen\u00fa.<\/li><li><strong>Telo mierne pre<\/strong><strong>dklo\u0148te, <\/strong>aby ste boli pripraven\u00ed na prirodzen\u00fd pohyb vpred.<\/li><li><strong>Nepreh\u00fdbajte sa<\/strong> v bedr\u00e1ch a pr\u00edli\u0161 nevystrkujte zadok.<\/li><li>Vyhnite sa <strong>postoju s nohami do tvaru p\u00edsmena X<\/strong>.<\/li><li><strong>Ruky majte pokr\u010den\u00e9<\/strong> tak, aby v lakti zvierali pribli\u017ene 90-stup\u0148ov\u00fd uhol. Udr\u017eiavajte ich rovnobe\u017en\u00fd pohyb.<\/li><li>Sna\u017ete sa <strong>dopada\u0165 na stredn\u00fa \u010das\u0165 chodidla, nie na p\u00e4tu<\/strong>. Ak si toto pravidlo osvoj\u00edte, va\u0161e telo bude lep\u0161ie zn\u00e1\u0161a\u0165 tvrd\u0161ie dopady a navy\u0161e zvl\u00e1dnete be\u017ea\u0165 r\u00fdchlej\u0161ie. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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_Dychajte\"><\/span>8. D\u00fdchajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te napozeran\u00e9 vide\u00e1 so spr\u00e1vnou technikou behu a ste presved\u010den\u00ed, \u017ee u\u017e v\u00e1s ni\u010d neprekvap\u00ed? Je dos\u0165 mo\u017en\u00e9, \u017ee viete, ako vyzer\u00e1 spr\u00e1vny postoj a ide\u00e1lny dopad. Niektor\u00e9 n\u00e1vody v\u0161ak <strong>zab\u00fadaj\u00fa na jednu z najpodstatnej\u0161\u00edch vec\u00ed pri behu, a to na dych<\/strong>. Optim\u00e1lnym d\u00fdchan\u00edm pom\u00f4\u017eete <strong>dopravi\u0165 do svalov dostato\u010dn\u00e9 mno\u017estvo kysl\u00edka<\/strong>, v\u010faka \u010domu budete schopn\u00ed poda\u0165 maxim\u00e1lny v\u00fdkon. Spr\u00e1vnym dychom m\u00f4\u017eete tie\u017e <strong>pred\u00eds\u0165 nepr\u00edjemn\u00e9mu pichaniu v boku<\/strong>, ktor\u00e9 sa \u010dasto objavuje najm\u00e4 u za\u010diato\u010dn\u00edkov.<\/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\">Ako spr\u00e1vne d\u00fdcha\u0165?<\/h3>\n\n\n\n<p>Pri behu m\u00e1te na v\u00fdber, \u010di budete <strong>d\u00fdcha\u0165 nosom, \u00fastami alebo kombinova\u0165 obidve mo\u017enosti<\/strong>. V chladnej\u0161om po\u010das\u00ed je ur\u010dite lep\u0161ie d\u00fdcha\u0165 nosom. Vzduch sa viac <strong>ohreje, pre\u010dist\u00ed a zvlh\u010d\u00ed<\/strong> sk\u00f4r, ako sa dostane \u010falej do tela. Ak m\u00e1te lep\u0161iu kondi\u010dku, zvy\u010dajne ud\u00fdchate nosom aj beh v miernej\u0161om tempe. Jasn\u00e9, pri \u0161printoch to u\u017e sotva d\u00e1te. V ka\u017edom pr\u00edpade sa v\u0161ak sna\u017ete <strong>d\u00fdcha\u0165 do brucha, aby ste maximalizovali pr\u00edvod kysl\u00edka do tela<\/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 sa, aby bol v\u00e1\u0161 dych pravideln\u00fd. M\u00f4\u017eete sk\u00fasi\u0165 vyu\u017ei\u0165 vzorec 2:2, pr\u00edpadne 3:1. \u010co to znamen\u00e1?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pri vzorci 2:2<\/strong> sa v priebehu dvoch krokov zhlboka nadychujte a v priebehu dvoch \u010fal\u0161\u00edch krokov vydychujte.<\/li><li><strong>Pri vzorci 3:1<\/strong> sa v priebehu troch krokov zhlboka nadychujte a v priebehu \u010fal\u0161ieho kroku vyd\u00fdchnite. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 vysk\u00fa\u0161ajte, \u010do v\u00e1m bude vyhovova\u0165 viac. Tieto vzorce d\u00fdchania m\u00f4\u017eete strieda\u0165 pod\u013ea tempa. Netr\u00e1pte sa ani t\u00fdm, \u017ee na za\u010diatku nezvl\u00e1dnete \u017eiadny vzorec a budete len<strong> funie\u0165 ako u\u0161tvan\u00fd pes<\/strong>. Nesk\u00f4r sa to zlep\u0161\u00ed, len mus\u00edte vytrva\u0165. Pokia\u013e v\u00e1s zauj\u00edma viac inform\u00e1ci\u00ed o spr\u00e1vnom d\u00fdchan\u00ed pri \u0161porte, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" 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)\"><strong>Ako spr\u00e1vne d\u00fdcha\u0165 pri behu a cvi\u010den\u00ed, a pre\u010do je to d\u00f4le\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=\"Ako pri behu spr\u00e1vne d\u00fdcha\u0165\" class=\"wp-image-258493\" width=\"843\" height=\"562\" title=\"Ako pri behu spr\u00e1vne d\u00fdcha\u0165\" 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_Neprestrelte_start\"><\/span>9. Neprestre\u013ete \u0161tart<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nov\u00e9 tenisky m\u00e1te obut\u00e9, trasu vybran\u00fa, po\u010dasie v\u00e1m praje, a tak sa nate\u0161en\u00ed a pln\u00ed o\u010dak\u00e1van\u00ed rozbehnete, \u010do v\u00e1m nohy sta\u010dia&#8230; len\u017ee ony v\u00e1m nesta\u010dia. A p\u013e\u00faca tie\u017e. Po nieko\u013ek\u00fdch sto metroch tak nad\u0161enie upad\u00e1 a vy sa <strong>sklaman\u00ed a na\u0161tvan\u00ed na seba vraciate domov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte sa, takto tragicky to nemus\u00ed skon\u010di\u0165. <strong>Z\u00e1kladom je neprestreli\u0165 \u0161tart. Neza\u010d\u00ednajte \u0161printom<\/strong>. Nepretek\u00e1te toti\u017e v behu na 60 metrov ako na z\u00e1kladnej \u0161kole. Va\u0161e ciele s\u00fa, predpoklad\u00e1m, vy\u0161\u0161ie a <strong>chcete odbehn\u00fa\u0165 dlh\u0161iu vzdialenos\u0165<\/strong>. Preto za\u010dnite beha\u0165 zvo\u013ena, va\u0161e tempo m\u00f4\u017ee zodpoveda\u0165 svi\u017enej\u0161ej ch\u00f4dzi. Tak\u00fa r\u00fdchlos\u0165 by ste mali by\u0165 schopn\u00ed udr\u017ea\u0165 aspo\u0148 chv\u00ed\u013eu. Hne\u010f ako poc\u00edtite, \u017ee u\u017e nem\u00f4\u017eete, pokojne <strong>prejdite do ch\u00f4dze<\/strong>. Ke\u010f sa trochu vyd\u00fdchate, op\u00e4\u0165 sa<strong> z\u013eahka rozbehnite<\/strong>. Ak to zvl\u00e1dnete, na\u0161tartujete sa a <strong>nesk\u00f4r&nbsp;odbehnete v miernom tempe aj \u010fal\u0161ie \u00faseky<\/strong>. T\u00fdmto sp\u00f4sobom si budete efekt\u00edvne budova\u0165 <strong>aer\u00f3bnu vytrvalos\u0165<\/strong>, \u010do v\u00e1m pom\u00f4\u017ee, aby ste postupne<strong> zr\u00fdch\u013eovali a predl\u017eovali odbehnut\u00e9 trasy<\/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_Davajte_si_realne_ciele\"><\/span>10. D\u00e1vajte si re\u00e1lne ciele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod \u00fazko s\u00favis\u00ed s predch\u00e1dzaj\u00facim, ke\u010f sme v\u00e1m kl\u00e1dli na srdce, aby ste <strong>neprestrelili \u0161tart<\/strong>. Ak si predstavujete, \u017ee hne\u010f prv\u00fdkr\u00e1t odbehnete 15 km miernym tempom, budete pravdepodobne sklaman\u00ed. Va\u0161e<strong> telo nie je na nov\u00fd pohyb zvyknut\u00e9<\/strong>, a tak je d\u00f4le\u017eit\u00e9 stanovi\u0165 si re\u00e1lnej\u0161\u00ed cie\u013e, ktor\u00fd budete s v\u00e4\u010d\u0161ou pravdepodobnos\u0165ou schopn\u00ed dosiahnu\u0165. Ide\u00e1lne je zvoli\u0165 si pre prv\u00fd beh tak\u00fa vzdialenos\u0165, ktor\u00fa prejdete bez probl\u00e9mov. M\u00e1te svoju trasu, kam sa chod\u00edte prejs\u0165 cez v\u00edkendy? <strong>Tentokr\u00e1t ju sk\u00faste odbehn\u00fa\u0165 aspo\u0148 s\u010dasti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e na prech\u00e1dzky nechod\u00edte, prv\u00fdkr\u00e1t bude pre v\u00e1s ide\u00e1lnych napr\u00edklad<strong>&nbsp;5 kilometrov<\/strong>. Ke\u010f si u\u017e budete pl\u00e1nova\u0165, kadia\u013e beha\u0165, majte na pam\u00e4ti, \u017ee sa mus\u00edte e\u0161te vr\u00e1ti\u0165 sp\u00e4\u0165. Zvo\u013ete si teda trasu, ktor\u00e1 <strong>nebude pr\u00edli\u0161 \u010faleko od v\u00e1\u0161ho domova<\/strong>, aby ste sa nedostali do situ\u00e1cie, \u017ee budete vy\u010derpan\u00ed, sm\u00e4dn\u00ed a na kilometre vzdialen\u00ed od domova. Zauj\u00edma v\u00e1s, ako pri behan\u00ed vydr\u017ea\u0165? S t\u00fdm v\u00e1m porad\u00ed n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" 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)\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 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=\"Ako sa pred behom spr\u00e1vne rozcvi\u010di\u0165\" class=\"wp-image-258444\" title=\"Ako sa pred behom spr\u00e1vne rozcvi\u010di\u0165 a pona\u0165ahova\u0165\" 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_behom_sa_rozhybte\"><\/span>11. Pred behom sa rozh\u00fdbte&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pracujete z domu a po\u010das d\u0148a cestujete iba medzi chladni\u010dkou, kancel\u00e1rskou stoli\u010dkou a toaletou? Potom asi nebude najlep\u0161\u00ed n\u00e1pad len tak bez rozh\u00fdbania beha\u0165. Je dos\u0165 mo\u017en\u00e9, \u017ee by ste sa c\u00edtili <strong>neohrabane, \u0165a\u017ekop\u00e1dne a ani va\u0161e v\u00fdkony by nest\u00e1li za ve\u013ea<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred samotn\u00fdm behom sa preto rozh\u00fdbte a <strong>zahrejte svaly, t\u00fdm ich lep\u0161ie priprav\u00edte na z\u00e1\u0165a\u017e<\/strong>. M\u00f4\u017eete napr\u00edklad v miernom tempe sk\u00e1ka\u0165 chv\u00ed\u013eu cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a> alebo vysk\u00fa\u0161a\u0165 be\u017eeck\u00fa abecedu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste o nej e\u0161te nepo\u010duli, ide o s\u00fabor prvkov, ako je napr\u00edklad star\u00e9 zn\u00e1me predkop\u00e1vanie a zakop\u00e1vanie, ktor\u00e9 je vhodn\u00e9 zaradi\u0165 pred behom. Po celom dni v\u00fdborne rozh\u00fdbete stuhnut\u00e9 nohy, zlep\u0161\u00edte koordin\u00e1ciu, pr\u00e1cu n\u00f4h a<strong> zv\u00fd\u0161ite pravdepodobnos\u0165, \u017ee sa vyhnete zraneniu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred behom je tie\u017e vhodn\u00e9 zaradi\u0165 <strong>stre\u010ding, ktor\u00fd podpor\u00ed va\u0161u flexibilitu<\/strong>. Mo\u017eno vn\u00edmate rozohriatie a r\u00fdchle na\u0165ahovanie ako zbyto\u010dnos\u0165 \u010di stratu \u010dasu. No ak t\u00fato f\u00e1zu pr\u00edpravy nepodcen\u00edte, <strong>bude<\/strong> <strong>sa v\u00e1m beha\u0165 omnoho lep\u0161ie<\/strong>. Ak je pekn\u00e9 po\u010dasie, rozcvi\u010dte sa vonku. Kr\u00e1sne v\u00e1s to nalad\u00ed na nasleduj\u00facu aktivitu. V zime je zase lep\u0161ie venova\u0165 sa tejto pr\u00edprave z pohodlia domova, aby ste zbyto\u010dne neprechladli.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [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_Vezmite_si_so_sebou_spolocnika\"><\/span>12. Vezmite si so sebou spolo\u010dn\u00edka&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vo dvojici sa to lep\u0161ie \u0165ah\u00e1<\/strong>. Ak teda s behom za\u010d\u00ednate, ur\u010dite ocen\u00edte spolo\u010dn\u00edka, ktor\u00fd v\u00e1s <strong>podpor\u00ed, namotivuje a pr\u00edpadne bude trpie\u0165 s vami<\/strong>. Ba \u010do viac, ke\u010f budete chodi\u0165 spolu beha\u0165, je v\u00e4\u010d\u0161ia \u0161anca, \u017ee sa na svoje tr\u00e9ningy v\u010faka vz\u00e1jomnej dohode nevyka\u0161lete. Porozhliadnite sa preto po svojom okol\u00ed a sk\u00faste si vytypova\u0165 kamar\u00e1ta, ktor\u00fd by mohol by\u0165 na rovnakej be\u017eeckej \u00farovni ako vy. Pom\u00f4c\u0165 v\u00e1m m\u00f4\u017eu tie\u017e zn\u00e1mi, ktor\u00ed behaj\u00fa pravidelne a<strong> dok\u00e1\u017eu vysvetli\u0165 spr\u00e1vnu techniku<\/strong>. Na dlh\u0161ie spolo\u010dn\u00e9 behanie s nimi, samozrejme, na za\u010diatok nemyslite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak rad\u0161ej \u0161portujete sami, vybavte sa aspo\u0148 sl\u00fachadlami na behanie a <strong>poriadne povzbudzuj\u00facim playlistom<\/strong>, ktor\u00fd v\u00e1s prin\u00fati to nevzda\u0165. Pom\u00f4c\u0165 m\u00f4\u017ee tie\u017e <strong>po\u010d\u00favanie podcastov<\/strong>. Ke\u010f sa ponor\u00edte do rozpr\u00e1vania, pravdepodobne \u00faplne <strong>zabudnete na to, \u017ee vlastne be\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_Skuste_si_svoj_prvy_beh_aspon_trochu_uzit\"><\/span>13. Sk\u00faste si svoj prv\u00fd beh aspo\u0148 trochu u\u017ei\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To sa \u013eahko hovor\u00ed, \u017ee? Sna\u017ete sa, nech <strong>je&nbsp;pre v\u00e1s beh v\u00fdzvou, no nemajte na seba prehnan\u00e9 n\u00e1roky<\/strong>. Vyberte si trasu, ktor\u00e1 je adekv\u00e1tna pre za\u010diato\u010dn\u00edkov, a ke\u010f nebudete zvl\u00e1da\u0165 tempo, zvo\u013enite alebo prejdite do ch\u00f4dze. <strong>Vn\u00edmajte svoje okolie a radujte sa u\u017e len z toho, \u017ee ste to zvl\u00e1dli.<\/strong> Ak vo va\u0161om pr\u00edpade nezostalo len pri slov\u00e1ch a naozaj ste si \u0161li zabeha\u0165, je to skvel\u00fd za\u010diatok na to, aby ste si raz behanie zamilovali.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tak \u010do, ste pripraven\u00ed na svoj prv\u00fd beh?<\/strong> Ver\u00edme, \u017ee v\u010faka na\u0161im rad\u00e1m to naozaj zvl\u00e1dnete, obujete tenisky a vyraz\u00edte. Pravdepodobne to bude prv\u00fdkr\u00e1t nepr\u00edjemn\u00e9 a nepohodln\u00e9, ale to sa \u010dasom zlom\u00ed. <strong>\u00daspe\u0161n\u00ed \u013eudia sa od ostatn\u00fdch l\u00ed\u0161ia t\u00fdm, \u017ee ich neodrad\u00ed prv\u00e9 zlyhanie a id\u00fa si \u010falej za svoj\u00edm cie\u013eom. <\/strong>Tak na to myslite a bu\u010fte trpezliv\u00ed. \u010casom si tento pohyb ur\u010dite ob\u013e\u00fabite a potom mo\u017eno <strong>odbehnete aj svoj prv\u00fd marat\u00f3n<\/strong>. Ak nie, nevad\u00ed. Je mnoho in\u00fdch skvel\u00fdch \u0161portov, ktor\u00fdm sa m\u00f4\u017eete venova\u0165. Hlavn\u00e9 je, aby v\u00e1s pohyb bavil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste na tom vy \u2013 zara\u010fujete sa medzi pravideln\u00fdch be\u017ecov alebo zatia\u013e vy\u010dk\u00e1vate na t\u00fa spr\u00e1vnu chv\u00ed\u013eu, ke\u010f si prv\u00fdkr\u00e1t obujete tenisky a vyraz\u00edte? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti s behom a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 aj so svojimi priate\u013emi.<\/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>Ako za\u010da\u0165 beha\u0165? M\u00e1me pre v\u00e1s jednoduch\u00fd n\u00e1vod, v\u010faka ktor\u00e9mu zvl\u00e1dnu prv\u00e9 behanie aj t\u00ed najv\u00e4\u010d\u0161\u00ed le\u0148osi. <\/p>\n","protected":false},"author":100,"featured_media":258520,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6078,6046,6152,6074],"filter_section":[],"filter_attribute":[13048,13888],"class_list":{"0":"post-260921","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-beh","9":"tag-chudnutie","10":"tag-kardio","11":"tag-motivacia","12":"filter_attribute-motivacia","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako za\u010da\u0165 beha\u0165? 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Tento jednoduch\u00fd n\u00e1vod porad\u00ed, ako sa pripravi\u0165 na beh, ako vybra\u0165 be\u017eeck\u00fa obuv, ako pri behu d\u00fdcha\u0165 a ako vyzer\u00e1 spr\u00e1vna be\u017eeck\u00e1 technika.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-23T23:08:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-15T10:03:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Ako za\u010da\u0165 beha\u0165? 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