{"id":276757,"date":"2021-07-12T08:00:00","date_gmt":"2021-07-12T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=276757"},"modified":"2021-07-09T15:38:51","modified_gmt":"2021-07-09T13:38:51","slug":"ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/","title":{"rendered":"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat"},"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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#9_tipu_jak_si_udelat_z_behu_zabavu_a_udrzet_motivaci\" title=\"9 tip\u016f, jak si ud\u011blat z b\u011bhu z\u00e1bavu a udr\u017eet motivaci&nbsp;\">9 tip\u016f, jak si ud\u011blat z b\u011bhu z\u00e1bavu a udr\u017eet motivaci&nbsp;<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#1_Poslouchejte_svoje_telo\" title=\"1. Poslouchejte svoje t\u011blo\">1. Poslouchejte svoje t\u011blo<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#2_Sledujte_sve_pokroky\" title=\"2. Sledujte sv\u00e9 pokroky&nbsp;\">2. Sledujte sv\u00e9 pokroky&nbsp;<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#3_Najdete_si_partaka_na_beh\" title=\"3. Najd\u011bte si par\u0165\u00e1ka na b\u011bh\">3. Najd\u011bte si par\u0165\u00e1ka na b\u011bh<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#4_Davejte_si_nove_vyzvy_a_cile\" title=\"4. D\u00e1vejte si nov\u00e9 v\u00fdzvy a c\u00edle\">4. D\u00e1vejte si nov\u00e9 v\u00fdzvy a c\u00edle<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#5_Vyzkousejte_vedeny_trenink\" title=\"5. Vyzkou\u0161ejte veden\u00fd tr\u00e9nink\">5. Vyzkou\u0161ejte veden\u00fd tr\u00e9nink<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#6_Sestavte_si_nahecovane_playlisty\" title=\"6. Sestavte si nahecovan\u00e9 playlisty\">6. Sestavte si nahecovan\u00e9 playlisty<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#7_Poslouchejte_podcasty\" title=\"7. Poslouchejte podcasty\">7. Poslouchejte podcasty<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#8_Stridejte_trasy\" title=\"8. St\u0159\u00eddejte trasy\">8. St\u0159\u00eddejte trasy<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#9_Kupte_si_neco_noveho\" title=\"9. Kupte si n\u011bco nov\u00e9ho&nbsp;\">9. Kupte si n\u011bco nov\u00e9ho&nbsp;<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#Jak_se_pri_behu_neustale_zlepsovat\" title=\"Jak se p\u0159i b\u011bhu neust\u00e1le zlep\u0161ovat\">Jak se p\u0159i b\u011bhu neust\u00e1le zlep\u0161ovat<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#1_Jezte_dostatek_kvalitniho_jidla\" title=\"1. Jezte dostatek kvalitn\u00edho j\u00eddla&nbsp;\">1. Jezte dostatek kvalitn\u00edho j\u00eddla&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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#2_Nezapominejte_na_regeneraci\" title=\"2. Nezapom\u00ednejte na regeneraci\">2. Nezapom\u00ednejte na regeneraci<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#3_Zvysujte_postupne_ubehnutou_vzdalenost\" title=\"3. Zvy\u0161ujte postupn\u011b ub\u011bhnutou vzd\u00e1lenost\">3. Zvy\u0161ujte postupn\u011b ub\u011bhnutou vzd\u00e1lenost<\/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\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#4_Zrychlete_tempo\" title=\"4. Zrychlete tempo\">4. Zrychlete tempo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#5_Stridejte_delku_behu\" title=\"5. St\u0159\u00eddejte d\u00e9lku b\u011bhu\">5. St\u0159\u00eddejte d\u00e9lku b\u011bhu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#6_Zaradte_HIIT\" title=\"6. Za\u0159a\u010fte HIIT\">6. Za\u0159a\u010fte HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#7_Pridejte_cviky_s_vlastni_vahou\" title=\"7. P\u0159idejte cviky s vlastn\u00ed vahou\">7. P\u0159idejte cviky s vlastn\u00ed vahou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#8_Delejte_i_jine_sporty\" title=\"8. D\u011blejte i jin\u00e9 sporty&nbsp;\">8. D\u011blejte i jin\u00e9 sporty&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#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>Prvn\u00ed b\u011bh m\u00e1te za sebou a m\u016f\u017eete b\u00fdt pr\u00e1vem py\u0161n\u00ed, \u017ee jste se odhodlali za\u010d\u00edt. T\u00edm by ale va\u0161e sna\u017een\u00ed nem\u011blo skon\u010dit. Te\u010f je pot\u0159eba po\u0159\u00e1dn\u011b zapracovat na tom, aby v\u00e1\u0161 <strong>prvn\u00ed v\u00fdb\u011bh nebyl z\u00e1rove\u0148 i posledn\u00edm.<\/strong> Jak to ale ud\u011blat, aby v\u00e1s b\u011bh\u00e1n\u00ed po\u0159\u00e1d bavilo, udr\u017eeli jste si motivaci a z\u00e1rove\u0148 jste se neust\u00e1le zlep\u0161ovali? V dne\u0161n\u00edm \u010dl\u00e1nku pro v\u00e1s m\u00e1me p\u00e1r tip\u016f, d\u00edky kter\u00fdm se m\u016f\u017eete snadno <strong>prob\u011bhat klidn\u011b a\u017e k maratonu.&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=\"9_tipu_jak_si_udelat_z_behu_zabavu_a_udrzet_motivaci\"><\/span>9 tip\u016f, jak si ud\u011blat z b\u011bhu z\u00e1bavu a udr\u017eet motivaci&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud u\u017e n\u011bjakou dobu b\u011bh\u00e1te, mo\u017en\u00e1 m\u00e1te pocit, \u017ee je tenhle sport tro\u0161ku nuda. Po\u0159\u00e1d stejn\u00e1 trasa, stejn\u00e9 pohyby t\u011blem, stejn\u00ed lid\u00e9 kolem a stejn\u00e1 hudba? Tak vykro\u010dte ze stereotypu a ud\u011blejte si tuhle aktivitu <strong>trochu z\u00e1bavn\u011bj\u0161\u00ed.<\/strong> M\u00e1me pro v\u00e1s n\u011bkolik tip\u016f, jak na to.&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=\"1_Poslouchejte_svoje_telo\"><\/span>1. Poslouchejte svoje t\u011blo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 to zn\u00ed jako ot\u0159epan\u00e9 kli\u0161\u00e9, ale opravdu to funguje. A i kdy\u017e tento tip tak \u00fapln\u011b nesouvis\u00ed se z\u00e1bavou, jist\u011b ho tak\u00e9 ocen\u00edte. Pokud jste ned\u00e1vno absolvovali sv\u016fj prvn\u00ed v\u00fdb\u011bh, ur\u010dit\u011b m\u00e1te je\u0161t\u011b v \u017eiv\u00e9 pam\u011bti, jak jste se po n\u011bm druh\u00fd a t\u0159et\u00ed den c\u00edtili. <strong>Bolel v\u00e1s ka\u017ed\u00fd sval v t\u011ble,<\/strong> nemohli jste ani dosednout na z\u00e1chod a j\u00edt do schod\u016f se zd\u00e1lo jako nadlidsk\u00fd v\u00fdkon? Nen\u00ed se \u010demu divit. Pravd\u011bpodobn\u011b to byl pro t\u011blo nov\u00fd typ pohybu, kter\u00e9mu jste se pravideln\u011b nev\u011bnovali, a tak jste to dost mo\u017en\u00e1 napoprv\u00e9 i tro\u0161ku p\u0159ehnali.&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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-843x1124.jpeg\" alt=\"regenerace s pomoc\u00ed mas\u00e1\u017en\u00ed pistole\" class=\"wp-image-276761\" title=\"regenerace s pomoc\u00ed mas\u00e1\u017en\u00ed pistole\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2.jpeg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Abyste se podobn\u00fdm pocit\u016fm p\u0159\u00ed\u0161t\u011b vyhnuli, nezapom\u00ednejte na <a href=\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zah\u0159\u00e1t\u00ed a dynamick\u00fd stre\u010dink.<\/a> Samoz\u0159ejmost\u00ed je nep\u0159ece\u0148ovat sv\u00e9 s\u00edly a nezvy\u0161ovat extr\u00e9mn\u011b objem tr\u00e9nink\u016f. \u0158i\u010fte se tzv. <strong>pravidlem 10 %,<\/strong> kter\u00e9 v\u00e1m \u0159\u00edk\u00e1, jak moc m\u016f\u017eete po 7 dnech nav\u00fd\u0161it sv\u016fj tr\u00e9ninkov\u00fd objem. Pokud jeden t\u00fdden ub\u011bhnete celkem 20 km, p\u0159idejte dal\u0161\u00ed t\u00fdden 2 km nav\u00edc. Mo\u017en\u00e1 se v\u00e1m to zd\u00e1 jako pomal\u00e9 zvy\u0161ov\u00e1n\u00ed. Nen\u00ed to ov\u0161em tak \u00fapln\u011b pravda. Za dva m\u011bs\u00edce se m\u016f\u017eete dostat a\u017e k 40 km za t\u00fdden, co\u017e je <strong>dvojn\u00e1sobn\u00e9 mno\u017estv\u00ed oproti startovac\u00ed hodnot\u011b. <\/strong>Postupn\u00fdm p\u0159id\u00e1v\u00e1n\u00edm nav\u00edc pom\u016f\u017eete t\u011blu k tomu, aby se na rostouc\u00ed z\u00e1t\u011b\u017e l\u00e9pe adaptovalo. T\u00edm minimalizujete riziko \u00farazu souvisej\u00edc\u00edho s p\u0159etr\u00e9nov\u00e1n\u00edm a nejsp\u00ed\u0161 budete m\u00edt i lep\u0161\u00ed v\u00fdsledky. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sv\u00e9mu t\u011blu by v\u0161ak m\u011bli naslouchat tak\u00e9 pokro\u010dil\u00ed b\u011b\u017eci. Pokud u\u017e m\u00e1te napl\u00e1novanou trasu na odpoledne, a p\u0159esto se n\u011bjak nec\u00edt\u00edte ve sv\u00e9 k\u016f\u017ei, bol\u00ed v\u00e1s nohy nebo jste unaven\u00ed, bude lep\u0161\u00ed <strong>b\u011bh odlo\u017eit na dal\u0161\u00ed den.<\/strong> T\u011blu tak d\u00e1te prostor pro <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\"dostate\u010dnou regeneraci (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dostate\u010dnou regeneraci<\/a>, kter\u00e1 je stejn\u011b tak d\u016fle\u017eit\u00e1 jako samotn\u00fd tr\u00e9nink. M\u00edsto b\u011bh\u00e1n\u00ed m\u016f\u017eete j\u00edt t\u0159eba na pomalou proch\u00e1zku, d\u00e1t si saunu nebo mas\u00e1\u017e. Tu dokonce zvl\u00e1dnete i sami doma s pomoc\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed pistole<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1lce<\/a>.&nbsp; <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neple\u0165te si ale \u00fanavu s lenost\u00ed. S tou je pot\u0159eba bojovat. Pokud v\u00e1s zaj\u00edm\u00e1, jak na to, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-jsme-lini-a-co-se-s-tim-da-delat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d jsme l\u00edn\u00ed a co se s t\u00edm d\u00e1 d\u011blat?<\/strong><\/a>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Sledujte_sve_pokroky\"><\/span>2. Sledujte sv\u00e9 pokroky&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak budete pokrok sledovat, je jen na v\u00e1s. N\u011bkomu m\u016f\u017ee vyhovovat<strong> b\u011b\u017eeck\u00fd den\u00edk, <\/strong>kam si bude zapisovat podrobn\u011bj\u0161\u00ed reporty. Jin\u00fd m\u016f\u017ee zase preferovat mobiln\u00ed aplikace, ve kter\u00e9 bude sledovat <strong>podrobn\u00e9 statistiky o konkr\u00e9tn\u00edm b\u011bhu.<\/strong> V ka\u017ed\u00e9m p\u0159\u00edpad\u011b je dobr\u00e9 vid\u011bt, jak se zlep\u0161ujete. Jist\u011b v\u00e1s to bude hn\u00e1t do dal\u0161\u00edch tr\u00e9nink\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byste si r\u00e1di trackovali sv\u016fj progres, ale nechcete t\u00edm tr\u00e1vit zbyte\u010dn\u011b moc \u010dasu, mohu v\u00e1m jen doporu\u010dit <strong>aplikace, jako je nap\u0159\u00edklad Runkeeper, Runtastic \u010di Strava. <\/strong>A pokud m\u00e1te chytr\u00e9 hodinky nebo sporttester, m\u016f\u017eete vyu\u017e\u00edt<strong> p\u0159idru\u017een\u00e9 aplikace v telefonu.<\/strong> Sta\u010d\u00ed je pouze p\u0159ed b\u011bhem zapnout a na konci vypnout, nic v\u00edc. Ve\u0161ker\u00e9 statistiky pak p\u0159iprav\u00ed aplikace sama. Postupn\u00e9 zlep\u0161ov\u00e1n\u00ed, kter\u00e9 na grafech uvid\u00edte, v\u00e1s jist\u011b bude motivovat k tomu, abyste v tr\u00e9ninku nepolevili. Ur\u010dit\u011b v\u00e1m ud\u011bl\u00e1 radost, kdy\u017e uvid\u00edte, jak jste p\u0159ed rokem nebyli schopni ub\u011bhnout kilometr pod 6 minut a te\u010f to zvl\u00e1d\u00e1te o minutu rychleji.&nbsp;<\/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 je v\u00e1\u0161 c\u00edl ale jin\u00fd. T\u0159eba v\u00e1m nejde o v\u00fdkony, ale chcete n\u011bco jin\u00e9ho, nap\u0159\u00edklad <strong>zhubnout. <\/strong>B\u011bh je toti\u017e pom\u011brn\u011b n\u00e1ro\u010dn\u00fd sport, a tak p\u0159i n\u011bm <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\">m\u016f\u017eete sp\u00e1lit slu\u0161n\u00e9 mno\u017estv\u00ed kalori\u00ed<\/a>. Abyste vydr\u017eeli a dostali se k vysn\u011bn\u00e9 v\u00e1ze, sledujte pokroky na sv\u00e9 postav\u011b. Ud\u011blejte si <strong>fotku p\u0159edt\u00edm, ne\u017e za\u010dnete b\u011bhat, a pravideln\u011b se fo\u0165te p\u0159ibli\u017en\u011b ka\u017ed\u00fdch 14 dn\u016f. <\/strong>Jednodu\u0161e tak m\u016f\u017eete vid\u011bt i sebemen\u0161\u00ed zm\u011bny na va\u0161em t\u011ble.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K po\u0159\u00edzen\u00ed t\u011bchto sn\u00edmk\u016f v\u00e1m mohou pomoci i konkr\u00e9tn\u00ed aplikace. Ty zachyt\u00ed t\u011blo ve stejn\u00e9 poloze, a l\u00e9pe tak najdete sebemen\u0161\u00ed rozd\u00edly. Krom\u011b fotek je v\u0161ak pro celkovou p\u0159edstavu vhodn\u00e9 sledovat i t\u011blesn\u00e9 m\u00edry \u010di hmotnost. Na tu v\u0161ak nahl\u00ed\u017eejte trochu kriti\u010dt\u011bj\u0161\u00edm pohledem. V\u00e1ha si s v\u00e1mi m\u016f\u017ee tak\u00e9 p\u011bkn\u011b pohr\u00e1t. A p\u0159esto, \u017ee budete makat na maximum, klidn\u011b v\u00e1m po m\u011bs\u00edci <strong>uk\u00e1\u017ee kilogram nav\u00edc.<\/strong> Neznamen\u00e1 to ov\u0161em, \u017ee jste p\u0159ibrali kilo tuku. V\u00edce v\u00e1m o tom prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/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\/07\/iStock-860688956-1124x750.jpg\" alt=\"Jak sledovat sv\u00e9 b\u011b\u017eeck\u00e9 pokroky\" class=\"wp-image-276777\" width=\"843\" height=\"563\" title=\"Jak sledovat sv\u00e9 b\u011b\u017eeck\u00e9 pokroky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-2048x1367.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=\"3_Najdete_si_partaka_na_beh\"><\/span>3. Najd\u011bte si par\u0165\u00e1ka na b\u011bh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Donutit se k b\u011bh\u00e1n\u00ed, kdy\u017e za sebou nem\u00e1te pomysln\u00fd bi\u010d, m\u016f\u017ee b\u00fdt n\u011bkdy p\u011bkn\u00e1 d\u0159ina. O to <strong>jednodu\u0161\u0161\u00ed to bude, kdy\u017e si najdete par\u0165\u00e1ka na sport. <\/strong>Ten v\u00e1s namotivuje, abyste \u0161li makat, i kdy\u017e se v\u00e1m nechce. Pokud budete m\u00edt p\u0159i b\u011bhu krizi, podpo\u0159\u00ed v\u00e1s a nahecuje, abyste to nevzdali. Z\u00e1rove\u0148 i kilometry ut\u00edkaj\u00ed mnohem rychleji, kdy\u017e si budete pov\u00eddat. A pokud na mluven\u00ed nem\u00e1te my\u0161lenky, m\u016f\u017eete alespo\u0148 spole\u010dn\u011b fun\u011bt. I to va\u0161e p\u0159\u00e1telstv\u00ed upevn\u00ed. \u010casem, a\u017e budete zdatn\u011bj\u0161\u00ed b\u011b\u017eci, m\u016f\u017eete v r\u00e1mci pomalej\u0161\u00edch tr\u00e9nink\u016f <strong>za\u0159azovat s par\u0165\u00e1kem intervaly sprintu<\/strong> (nap\u0159. kdo d\u0159\u00edv dob\u011bhne k dal\u0161\u00ed lamp\u011b nebo jin\u00e9mu m\u00edstu). Zlep\u0161\u00edte tak svou fyzi\u010dku a z\u00e1rove\u0148 pro v\u00e1s bude b\u011bh z\u00e1bavn\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<p>A pokud nem\u00e1te \u010dlov\u011bka, kter\u00fd by s v\u00e1mi b\u011bhal osobn\u011b, m\u016f\u017eete s p\u0159\u00e1teli <strong>sd\u00edlet alespo\u0148 sv\u00e9 v\u00fdsledky p\u0159es b\u011b\u017eeck\u00e9 aplikace.<\/strong> I to by v\u00e1s mohlo donutit vst\u00e1t z gau\u010de a zab\u011bhnout t\u011bch p\u00e1r kil\u00e1k\u016f rychleji ne\u017e ostatn\u00ed.&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\/07\/iStock-1256346423-1124x751.jpg\" alt=\"Sd\u00edlejte sv\u00e9 pokroky p\u0159i b\u011bhu\" class=\"wp-image-276795\" width=\"843\" height=\"563\" title=\"Sd\u00edlejte sv\u00e9 pokroky p\u0159i b\u011bhu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-2048x1368.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_Davejte_si_nove_vyzvy_a_cile\"><\/span>4. D\u00e1vejte si nov\u00e9 v\u00fdzvy a c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abyste m\u011bli motivaci k ur\u010dit\u00fdm aktivit\u00e1m, je super stanovit si tak\u00e9 n\u011bjak\u00fd c\u00edl, ke kter\u00e9mu budete sm\u011b\u0159ovat. V souvislosti s b\u011bhem to mohou b\u00fdt <strong>miln\u00edky t\u00fdkaj\u00edc\u00ed se vzd\u00e1lenosti, frekvence tr\u00e9nink\u016f \u010di rychlosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b jako jin\u00e9 c\u00edle i ten b\u011b\u017eeck\u00fd by m\u011bl b\u00fdt:&nbsp;<\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>specifick\u00fd<\/li><li>m\u011b\u0159iteln\u00fd<\/li><li>dosa\u017eiteln\u00fd<\/li><li>relevantn\u00ed&nbsp;<\/li><li>\u010dasov\u011b ohrani\u010den\u00fd<\/li><\/ul>\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 na to prakticky?&nbsp;<\/h3>\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<p><strong>\u0160patn\u011b nastaven\u00fd c\u00edl:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Budu pravideln\u011b b\u011bhat.&nbsp;<\/li><li>Ub\u011bhnu maraton.&nbsp;<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Dob\u0159e nastaven\u00fd c\u00edl:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Budu b\u011bhat 3kr\u00e1t t\u00fddn\u011b, v\u017edy alespo\u0148 40 minut.&nbsp;<\/li><li>Do m\u011bs\u00edce zvl\u00e1dnu ub\u011bhnout 5 km pod 30 minut.&nbsp;<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Hnac\u00edm motorem pro v\u00e1s mohou b\u00fdt tak\u00e9<strong> z\u00e1vody,<\/strong> na kter\u00e9 se p\u0159ihl\u00e1s\u00edte. Nep\u0159ece\u0148ujte ov\u0161em sv\u00e9 s\u00edly. Ide\u00e1ln\u00ed je za\u010d\u00edt t\u0159eba z\u00e1vodem na 5 nebo 10 km, a ne hned maratonem. Stejn\u011b tak se ov\u0161em m\u016f\u017eete<strong> hl\u00e1sit do r\u016fzn\u00fdch v\u00fdzev v b\u011b\u017eeck\u00fdch aplikac\u00edch,<\/strong> ve kter\u00fdch si sami nastav\u00edte, kolik kilometr\u016f chcete do ur\u010dit\u00e9ho data nab\u011bhat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159ehledu si pak m\u016f\u017eete sledovat, jestli u\u017e jste alespo\u0148 v polovin\u011b sv\u00e9ho c\u00edle, p\u0159\u00edpadn\u011b kolik kilometr\u016f je\u0161t\u011b zb\u00fdv\u00e1. V posledn\u00ed dob\u011b st\u00e1le v\u00edce roste popularita i <strong>virtu\u00e1ln\u00edch b\u011bh\u016f,<\/strong> kdy ka\u017ed\u00fd z\u00e1vodn\u00edk vyb\u00edh\u00e1, kde chce, se zapnutou aplikac\u00ed pro dan\u00fd z\u00e1vod. \u010casto je takov\u00e1 akce spojena i s finan\u010dn\u00ed podporou konkr\u00e9tn\u00edch osob nebo nadac\u00ed. Krom\u011b toho, \u017ee si d\u00e1te do t\u011bla, tak m\u016f\u017eete ud\u011blat i dobr\u00fd skutek.&nbsp;<\/p>\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=\"5_Vyzkousejte_vedeny_trenink\"><\/span>5. Vyzkou\u0161ejte veden\u00fd tr\u00e9nink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te ve sv\u00e9m okol\u00ed n\u011bjak\u00fd b\u011b\u017eeck\u00fd klub? Pokud ano, zkuste se p\u0159idat k ostatn\u00edm na spole\u010dn\u00fd tr\u00e9nink. Nejen\u017ee si mezi b\u011b\u017eci najdete p\u0159\u00e1tele, ale jist\u011b <strong>z\u00edsk\u00e1te nov\u00e9 teoretick\u00e9 i praktick\u00e9 dovednosti.<\/strong> M\u016f\u017eete tak snadno zapracovat t\u0159eba na d\u00fdch\u00e1n\u00ed nebo do\u0161lapech.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V souvislosti s v\u00fdkonem pak zkuste <strong>veden\u00fd b\u011b\u017eeck\u00fd tr\u00e9nink i v online v aplikac\u00edch,<\/strong> kdy v\u00e1m hlas ve sluch\u00e1tk\u00e1ch \u0159\u00edk\u00e1, <strong>na co se soust\u0159edit, kdy p\u0159idat, zpomalit a podobn\u011b. <\/strong>Pokud se v\u00e1m zrovna dnes moc b\u011bhat nechce, m\u016f\u017ee v\u00e1s toto veden\u00ed nakopnout k lep\u0161\u00edmu v\u00fdsledku.&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=\"6_Sestavte_si_nahecovane_playlisty\"><\/span>6. Sestavte si nahecovan\u00e9 playlisty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Co v\u00e1s dok\u00e1\u017ee p\u0159im\u011bt k tomu, abyste p\u0159i b\u011bhu podali lep\u0161\u00ed v\u00fdkon? Krom\u011b po\u0159\u00e1dn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/predtreninkovy-stimulant-thor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkovky<\/a> nebo bl\u00ed\u017e\u00edc\u00ed se bou\u0159ky je to ur\u010dit\u011b tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/hudba-a-jeji-vliv-na-vykon-jak-si-poskladat-nadupany-playlist\/\" target=\"_blank\" aria-label=\"hudba (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hudba<\/strong><\/a><strong>.<\/strong> Je jedno, jestli jste fanou\u0161ci rocku, metalu, rapu nebo popu. Playlist, kter\u00fd sestav\u00edte na m\u00edru sv\u00e9mu vkusu, v\u00e1m vlije do \u017eil novou s\u00edlu i v p\u0159\u00edpad\u011b, \u017ee b\u011b\u017e\u00edte ten nejv\u011bt\u0161\u00ed kopec.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017eete si je rozd\u011blit<strong> podle r\u016fzn\u00fdch \u017e\u00e1nr\u016f, n\u00e1lad, nebo rychlost\u00ed.<\/strong> \u0158i\u010fte se t\u0159eba tak\u00e9 podle tzv. BPM (beats per minute). Tato hodnota ud\u00e1v\u00e1, kolik \u00fader\u016f je v p\u00edsni ka\u017edou minutu. \u010c\u00edm v\u011bt\u0161\u00ed m\u00e1 song BPM, t\u00edm rychlej\u0161\u00ed je jeho tempo. Pokud se chyst\u00e1te d\u00e1t si sprint na 5 km a zab\u011bhnout si PR, najd\u011bte si <strong>b\u011b\u017eeck\u00fd playlist s vysokou hodnotou BPM (klidn\u011b a\u017e 190)<\/strong> a dosta\u0148te ze sebe maximum. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/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\/07\/iStock-522295359-1124x731.jpg\" alt=\"Jak\u00e1 hudba je nejlep\u0161\u00ed na b\u011bh\u00e1n\u00ed\" class=\"wp-image-276810\" width=\"843\" height=\"548\" title=\"Jak\u00e1 hudba je nejlep\u0161\u00ed na b\u011bh\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-1124x731.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-400x260.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-1536x999.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-2048x1332.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=\"7_Poslouchejte_podcasty\"><\/span>7. Poslouchejte podcasty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m u\u017e v\u0161echny va\u0161e playlisty ohr\u00e1ly nebo nem\u00e1te na hudbu n\u00e1ladu, je \u010das <strong>d\u00e1t \u0161anci mluven\u00e9mu slovu.<\/strong> Dnes u\u017e existuje takov\u00e9 mno\u017estv\u00ed podcast\u016f, \u017ee si na sv\u00e9 p\u0159ijde opravdu ka\u017ed\u00fd. M\u016f\u017eete poslouchat zpravodajstv\u00ed, p\u0159\u00edb\u011bhy ze \u017eivota, v\u011bdeck\u00e9 rozbory t\u00e9mat nebo zkusit t\u0159eba n\u00e1\u0161 <a href=\"https:\/\/open.spotify.com\/show\/5o1TBSXJJIQoKSA3s54lmu?utm_source=Spotify&amp;utm_medium=audio&amp;utm_campaign=CZ\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GymBeam podcast<\/a>, kter\u00fd v\u00e1s obohat\u00ed o informace nejen ze sv\u011bta fitness.&nbsp;Budete m\u00edt dobr\u00fd pocit z toho, \u017ee jste aktivn\u011b str\u00e1vili \u010d\u00e1st dne, a nav\u00edc jste se i <strong>n\u011bco nov\u00e9ho dozv\u011bd\u011bli.<\/strong> Epizody obl\u00edben\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/top-17-fitness-podcastu-o-cviceni-a-zdravem-stravovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcast\u016f<\/a> si tak m\u016f\u017eete \u0161et\u0159it na b\u011bhy, d\u00edky \u010demu\u017e se budete na sport ur\u010dit\u011b i v\u00edce t\u011b\u0161it.&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=\"8_Stridejte_trasy\"><\/span>8. St\u0159\u00eddejte trasy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011bhat po\u0159\u00e1d dokola na konec cyklostezky a zp\u00e1tky by p\u0159estalo brzo bavit i toho nejv\u011bt\u0161\u00edho milovn\u00edka b\u011bhu. Stereotyp se toti\u017e <strong>rychle omrz\u00ed.<\/strong> Pokud chcete, aby v\u00e1s b\u011bh\u00e1n\u00ed v\u00edce bavilo, <strong>st\u0159\u00eddejte r\u016fzn\u00e9 trasy. <\/strong>A pokud m\u00e1te pocit, \u017ee u\u017e to v okol\u00ed v\u0161ude zn\u00e1te, popoje\u010fte p\u00e1r kilometr\u016f autem a odstartujte b\u011bh n\u011bkde jinde. Pozn\u00e1te okol\u00ed, a nav\u00edc v\u00e1m budou kilometry i rychleji ut\u00edkat. Nezapome\u0148te m\u00edt v\u0161ak u sebe po\u0159\u00e1d telefon s GPS pro p\u0159\u00edpad, \u017ee byste se n\u00e1hodou ztratili.&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=\"9_Kupte_si_neco_noveho\"><\/span>9. Kupte si n\u011bco nov\u00e9ho&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zejm\u00e9na \u017eeny mi jist\u011b daj\u00ed za pravdu, \u017ee <a href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nov\u00e9 sportovn\u00ed oble\u010den\u00ed<\/strong><\/a><strong> prost\u011b p\u0159im\u011bje k b\u011bhu i ty nejv\u011bt\u0161\u00ed lenochy. <\/strong>P\u0159ece by byla \u0161koda, aby nov\u00e9 tri\u010dko, mikina nebo leg\u00edny z\u016fstaly le\u017eet ve sk\u0159\u00edni. Radost si v\u0161ak m\u016f\u017eete ud\u011blat i technologick\u00fdmi vychyt\u00e1vkami. Po\u0159i\u010fte si t\u0159eba pr\u00e9miovou placenou verzi b\u011b\u017eeck\u00e9 aplikace, p\u0159\u00edpadn\u011b si m\u016f\u017eete stanovit v\u011bt\u0161\u00ed c\u00edl s hodnotn\u011bj\u0161\u00ed odm\u011bnou. Co takhle koupit si<strong> nov\u00e9 sportovn\u00ed hodinky nebo sluch\u00e1tka za 1000 ub\u011bhnut\u00fdch kilometr\u016f? <\/strong>To by pro v\u00e1s mohl b\u00fdt slu\u0161n\u00fd hnac\u00ed motor, abyste vyb\u011bhli t\u0159eba i v de\u0161ti.&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\/07\/R5A6130-1-1124x749.jpeg\" alt=\"Motivujte se k b\u011bhu nov\u00fdm sportovn\u00edm oble\u010den\u00edm\" class=\"wp-image-276828\" width=\"843\" height=\"562\" title=\"Motivujte se k b\u011bhu nov\u00fdm sportovn\u00edm oble\u010den\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-2048x1365.jpeg 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=\"Jak_se_pri_behu_neustale_zlepsovat\"><\/span>Jak se p\u0159i b\u011bhu neust\u00e1le zlep\u0161ovat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e v\u00e1s b\u011bh bav\u00ed a nec\u00edt\u00edte stereotyp, mo\u017en\u00e1 byste o\u010dek\u00e1vali tro\u0161ku lep\u0161\u00ed v\u00fdsledky. Cht\u011bli byste <strong>b\u011bhat rychleji nebo zvl\u00e1dnout del\u0161\u00ed vzd\u00e1lenost?<\/strong> Pokud u\u017e m\u00e1te spr\u00e1vnou techniku v mal\u00ed\u010dku, zam\u011b\u0159te se na n\u00e1sleduj\u00edc\u00ed body, kter\u00e9 v\u00e1m mohou pomoci.&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=\"1_Jezte_dostatek_kvalitniho_jidla\"><\/span>1. Jezte dostatek kvalitn\u00edho j\u00eddla&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00edt <strong>dostatek \u017eivin z kvalitn\u00edch zdroj\u016f<\/strong> je z\u00e1klad pro to, abyste byli schopni neust\u00e1le se zlep\u0161ovat. Narazit v\u0161ak m\u016f\u017eete zejm\u00e9na v p\u0159\u00edpad\u011b, kdy se sna\u017e\u00edte zhubnout, jste v kalorick\u00e9m deficitu a z\u00e1rove\u0148 o\u010dek\u00e1v\u00e1te, \u017ee se budete p\u0159i ka\u017ed\u00e9m b\u011bhu zlep\u0161ovat. Pokud va\u0161e t\u011blo nem\u00e1 dostatek energie,<strong> nebude nejsp\u00ed\u0161 schopn\u00e9 pomoci v\u00e1m k lep\u0161\u00edm v\u00fdkon\u016fm. <\/strong>Proto byste si m\u011bli ur\u010dit priority.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete hubnout, a t\u00edm p\u00e1dem jste ochotni akceptovat i mo\u017en\u00e9 sn\u00ed\u017een\u00ed v\u00fdkon\u016f, nebo se p\u0159ipravujete nap\u0159\u00edklad na z\u00e1vod a pot\u0159ebujete b\u00fdt co nejrychlej\u0161\u00ed? Volba je na v\u00e1s. O rizic\u00edch spojen\u00fdch s n\u00edzk\u00fdm p\u0159\u00edjmem se do\u010dtete v\u00edce v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-kdyz-malo-jite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co se d\u011bje s t\u011blem, kdy\u017e m\u00e1lo j\u00edte.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud v\u00e1s zaj\u00edm\u00e1, kolik kalori\u00ed byste m\u011bli p\u0159ijmout, abyste hubli, udr\u017eovali kondici, nebo nab\u00edrali svalovou hmotu, pou\u017eijte <strong><a aria-label=\"na\u0161i kalkula\u010dku energetick\u00e9ho p\u0159\u00edjmu (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161i kalkula\u010dku energetick\u00e9ho p\u0159\u00edjmu.<\/a><\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20135]<\/span><\/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=\"2_Nezapominejte_na_regeneraci\"><\/span>2. Nezapom\u00ednejte na regeneraci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostate\u010dn\u00fd <strong>odpo\u010dinek je stejn\u011b tak d\u016fle\u017eit\u00fd jako tr\u00e9nink. <\/strong>Mnoho lid\u00ed na n\u011bj v\u0161ak zapom\u00edn\u00e1 ve snaze b\u00fdt co nejlep\u0161\u00ed. A v\u00fdsledek? P\u0159edb\u011bhnou je sportovci, kte\u0159\u00ed na regeneraci nezapom\u00ednaj\u00ed. Pro\u010d je tak d\u016fle\u017eit\u00e1? P\u0159i sportu toti\u017e doch\u00e1z\u00ed k po\u0161kozen\u00ed sval\u016f, konkr\u00e9tn\u011b se objevuj\u00ed<strong> drobn\u00e9 trhlinky ve svalov\u00fdch vl\u00e1knech.<\/strong> Pokud by t\u011blo nem\u011blo dostatek \u010dasu na to, aby tyto \u010d\u00e1sti opravilo, zv\u00fd\u0161ili byste tak riziko, \u017ee se v\u00e1m <strong>stane zran\u011bn\u00ed.<\/strong> Z\u00e1rove\u0148 byste se taky \u010dast\u011bji mohli setkat s bolest\u00ed sval\u016f, \u00fanavou a nechut\u00ed sportovat. A to je jen zlomek projev\u016f, kter\u00e9 jsou spojeny s nedostate\u010dnou regenerac\u00ed a bl\u00ed\u017e\u00edc\u00edm se p\u0159etr\u00e9nov\u00e1n\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regenerace je tak jak\u00fdsi proces, b\u011bhem kter\u00e9ho doch\u00e1z\u00ed k obnov\u011b psychick\u00fdch a t\u011blesn\u00fdch sil, kter\u00e9 byly naru\u0161eny z\u00e1t\u011b\u017e\u00ed. Neznamen\u00e1 to v\u0161ak, \u017ee mus\u00edte nutn\u011b cel\u00fd den prole\u017eet na gau\u010di, abyste se z tr\u00e9ninku vzpamatovali. Co takhle <strong>vyrazit na proch\u00e1zku, zahr\u00e1t si badminton <\/strong>na zahrad\u011b s rodinou nebo se v\u011bnovat jin\u00e9 lehk\u00e9 aktivit\u011b? Uvid\u00edte, \u017ee si p\u0159i n\u00ed na intenzivn\u00ed b\u011bh ani nevzpomenete. A o to v\u00edc se pak dal\u0161\u00ed den budete t\u011b\u0161it, a\u017e zase nazujete tenisky a vyraz\u00edte vst\u0159\u00edc dal\u0161\u00edm kilometr\u016fm. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/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\/07\/iStock-1129473666-1124x682.jpg\" alt=\"Regenerujte aktivn\u00edm odpo\u010dinkem\" class=\"wp-image-276842\" width=\"843\" height=\"512\" title=\"Regenerujte aktivn\u00edm odpo\u010dinkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-1124x682.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-400x243.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-1536x931.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-2048x1242.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=\"3_Zvysujte_postupne_ubehnutou_vzdalenost\"><\/span>3. Zvy\u0161ujte postupn\u011b ub\u011bhnutou vzd\u00e1lenost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvn\u00ed \u010d\u00e1sti \u010dl\u00e1nku jsme mluvili o postupn\u00e9m navy\u0161ov\u00e1n\u00ed ub\u011bhnut\u00e9 vzd\u00e1lenosti za t\u00fdden o 10 %. S t\u00edm jde ruku v ruce samotn\u00e9 <strong>prodlu\u017eov\u00e1n\u00ed trasy.<\/strong> Pokud budete n\u011bkolikr\u00e1t t\u00fddn\u011b b\u011bhat v\u017edy jen 5 km, nem\u016f\u017eete \u010dekat, \u017ee takto natr\u00e9nujete na maraton. Zkuste <strong>po kilometru postupn\u011b p\u0159id\u00e1vat,<\/strong> a\u017e se dostanete na po\u017eadovanou vzd\u00e1lenost. \u010casem pro v\u00e1s bude p\u016fvodn\u00edch 5 km \u00fapln\u00e1 hra\u010dka.&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=\"4_Zrychlete_tempo\"><\/span>4. Zrychlete tempo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrychlit tempo \u2013 to se lehce \u0159ekne, \u017ee? Nikdo v\u00e1s ov\u0161em nenut\u00ed, abyste z poklidn\u00e9ho v\u00fdklusu ud\u011blali hned sprint. <strong>Zkuste tempo st\u0159\u00eddat po kilometrech.&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\"><strong>Jak by mohl takov\u00fd 5km tr\u00e9nink vypadat?<\/strong><\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>1. km \u2013 za\u010dn\u011bte lehk\u00fdm v\u00fdklusem<\/li><li>2. km \u2013 b\u011b\u017ete s maxim\u00e1ln\u00edm nasazen\u00edm<\/li><li>3. km \u2013 lehce vyklusejte<\/li><li>4. km \u2013 b\u011b\u017ete s maxim\u00e1ln\u00edm nasazen\u00edm<\/li><li>5. km \u2013 dejte si pomal\u00fd v\u00fdklus s vyd\u00fdch\u00e1n\u00edm&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00edmto zp\u016fsobem m\u016f\u017eete postupn\u011b <strong>prodlu\u017eovat vzd\u00e1lenost, a t\u00edm za\u0159adit v\u00edce rychl\u00fdch kilometr\u016f.<\/strong> Postupn\u011b si vybudujete fyzi\u010dku, se kterou pak snadno zvl\u00e1dnete b\u011b\u017eet v rychlej\u0161\u00edm tempu i n\u011bkolik kilometr\u016f za sebou. S t\u00edmto typem tr\u00e9ninku v\u00e1m op\u011bt mohou pomoci b\u011b\u017eeck\u00e9 aplikace, kter\u00e9 v\u00e1m zahl\u00e1s\u00ed, \u017ee jste ub\u011bhli dal\u0161\u00ed kilometr a jak\u00e1 byla va\u0161e pr\u016fm\u011brn\u00e1 rychlost. Takto m\u016f\u017eete sledovat, jestli se postupn\u011b zlep\u0161ujete.&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=\"5_Stridejte_delku_behu\"><\/span>5. St\u0159\u00eddejte d\u00e9lku b\u011bhu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nesna\u017ete se v\u017edy ub\u011bhnout co nejv\u00edce kilometr\u016f v co nejkrat\u0161\u00edm \u010dase. Ve va\u0161em b\u011b\u017eeck\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu by m\u011bly m\u00edt sv\u00e9 m\u00edsto<strong> jak krat\u0161\u00ed b\u011bhy v rychlej\u0161\u00edm tempu, tak i del\u0161\u00ed pomalej\u0161\u00ed b\u011bhy,<\/strong> p\u0159i kter\u00fdch se bude v\u00e1\u0161 tep pohybovat v ni\u017e\u0161\u00edch frekvenc\u00edch. Pr\u00e1v\u011b tehdy se toti\u017e buduje vytrvalost. Ne nadarmo se tak mezi b\u011b\u017eci \u0159\u00edk\u00e1 zn\u00e1m\u00e1 pou\u010dka: \u201eAbys zrychlil, mus\u00ed\u0161 zpomalit.\u201d&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro lep\u0161\u00ed p\u0159edstavu pou\u017eijte chytr\u00e9 hodinky, kter\u00e9 v\u00e1m uk\u00e1\u017eou, v <a href=\"https:\/\/gymbeam.cz\/blog\/je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jak\u00e9m rozmez\u00ed se pohybujete<\/a>. Pokud budete st\u0159\u00eddat frekvence i d\u00e9lky b\u011bhu, budou pro v\u00e1s tr\u00e9ninky mnohem pest\u0159ej\u0161\u00ed a z\u00e1bavn\u011bj\u0161\u00ed.&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\/07\/iStock-1164293082-1124x769.jpg\" alt=\"Dlouh\u00e9 a pomal\u00e9 b\u011bhy buduj\u00ed vytrvalost\" class=\"wp-image-276856\" width=\"843\" height=\"577\" title=\"Dlouh\u00e9 a pomal\u00e9 b\u011bhy buduj\u00ed vytrvalost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-1124x769.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-400x274.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-1536x1051.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-2048x1401.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=\"6_Zaradte_HIIT\"><\/span>6. Za\u0159a\u010fte HIIT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke zlep\u0161en\u00ed va\u0161ich b\u011b\u017eeck\u00fdch v\u00fdkon\u016f m\u016f\u017ee skv\u011ble pomoci tak\u00e9<strong> HIIT neboli intervalov\u00fd tr\u00e9nink ve vysok\u00e9 intenzit\u011b.<\/strong> P\u0159i b\u011bh\u00e1n\u00ed vyzkou\u0161ejte st\u0159\u00edd\u00e1n\u00ed kr\u00e1tk\u00fdch sprint\u016f s v\u00fdklusem. Pozitivn\u00ed vliv na va\u0161e b\u011b\u017eeck\u00e9 v\u00fdkony m\u016f\u017ee m\u00edt za\u0159azen\u00ed i jin\u00e9ho intenzivn\u00edho tr\u00e9ninku, kter\u00fd pom\u00e1h\u00e1 zlep\u0161ovat <strong>v\u00fdbu\u0161nost, rychlost i vytrvalost.<\/strong> Nav\u00edc tak dok\u00e1\u017eete sp\u00e1lit velk\u00e9 mno\u017estv\u00ed kalori\u00ed b\u011bhem relativn\u011b kr\u00e1tk\u00e9 doby. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nev\u00edte, jak by m\u011bl takov\u00fd tr\u00e9nink vypadat, zkuste HIIT, kter\u00fd jsme pro v\u00e1s p\u0159ipravili.&nbsp;<\/p>\n\n\n\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout \ud83d\udcaa HIIT tr\u00e9ning | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/m3-CAi70O-A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pridejte_cviky_s_vlastni_vahou\"><\/span>7. P\u0159idejte cviky s vlastn\u00ed vahou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud za\u0159ad\u00edte p\u0159i b\u011bhu cviky s vlastn\u00ed vahou, zpest\u0159\u00edte si tak tr\u00e9nink, a nav\u00edc m\u016f\u017eete <strong>zlep\u0161it svou fyzi\u010dku i v\u00fdkony.<\/strong> Co takhle za\u0159adit po ka\u017ed\u00fdch 500 metrech 30 opakov\u00e1n\u00ed n\u011bjak\u00e9ho cviku s vlastn\u00ed vahou? Skv\u011ble mohou fungovat t\u0159eba angli\u010d\u00e1ky nebo d\u0159epy s v\u00fdskokem. Uvid\u00edte, \u017ee samotn\u00fd b\u011bh bez t\u011bchto cvik\u016f pro v\u00e1s pak bude mnohem snaz\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=\"8_Delejte_i_jine_sporty\"><\/span>8. D\u011blejte i jin\u00e9 sporty&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee milujete b\u011bh, neznamen\u00e1, \u017ee by pro v\u00e1s m\u011bly ostatn\u00ed sporty p\u0159estat existovat. Pr\u00e1v\u011b naopak. Sna\u017ete se vybo\u010dit ze stereotypu a <strong>za\u0159azovat tak\u00e9 jin\u00e9 aktivity. <\/strong>I b\u011b\u017eci by se m\u011bli pravideln\u011b v\u011bnovat silov\u00e9mu tr\u00e9ninku. A nebojte, nemus\u00edte b\u00fdt strach, \u017ee byste najednou m\u011bli svaly jako Schwarzenegger, kter\u00e9 by v\u00e1m p\u0159i b\u011bhu byly jen na obt\u00ed\u017e. Naopak si d\u00edky n\u011bmu m\u016f\u017eete zajistit nap\u0159\u00edklad lep\u0161\u00ed aktivaci sval\u016f, biomechaniku pohybu, v\u00fdkonnost a tak\u00e9 sn\u00ed\u017eit riziko zran\u011bn\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A co takhle d\u00e1t \u0161anci t\u0159eba cyklistice? Siln\u011bj\u0161\u00ed zadek a nohy, kter\u00e9 vybudujete \u0161lap\u00e1n\u00edm do kopc\u016f, v\u00e1m p\u0159i b\u011bhu jist\u011b tak\u00e9 p\u0159ijdou vhod. O tom, jak\u00e9 <strong>benefity m\u00e1 j\u00edzda na kole, <\/strong>se do\u010dtete v\u00edce v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cyklistika zpevn\u00ed nohy, zadek a pom\u016f\u017ee s hubnut\u00edm. Co dal\u0161\u00edho dok\u00e1\u017ee?<\/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\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-1124x749.jpg\" alt=\"Cyklistika buduje fyzi\u010dku a zpevn\u00ed nohy i zadek\" class=\"wp-image-276871\" width=\"843\" height=\"562\" title=\"Cyklistika buduje fyzi\u010dku a zpevn\u00ed nohy i zadek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-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=\"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>Jak vid\u00edte, b\u011bh nemus\u00ed b\u00fdt v\u016fbec nudn\u00fd a stereotypn\u00ed. Pokud za\u0159ad\u00edte na\u0161e jednoduch\u00e9 tipy, stane se z n\u011bj<strong> sport, kter\u00fd se v\u00e1m jen tak neomrz\u00ed.<\/strong> Dost mo\u017en\u00e1 u n\u011bj pak vydr\u017e\u00edte i dlouhodob\u011b.<strong> <\/strong>Nav\u00edc jist\u011b ocen\u00edte, \u017ee zvl\u00e1dnete v relativn\u011b kr\u00e1tk\u00e9m \u010dase d\u011blat<strong> velk\u00e9 pokroky, <\/strong>co se ub\u011bhnut\u00e9 vzd\u00e1lenosti a rychlosti t\u00fd\u010de. Nepolevujte v tr\u00e9ninku a t\u0159eba se postupn\u011b prob\u011bh\u00e1te a\u017e k maratonu. A pokud m\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo s b\u011bhem neust\u00e1le za\u010d\u00edn\u00e1, sd\u00edlejte s n\u00edm \u010dl\u00e1nek, abyste mu pomohli tentokr\u00e1t vydr\u017eet.<\/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\/energy-gels\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy gels\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Zd\u00e1 se v\u00e1m, \u017ee u\u017e je b\u011bh ob\u010das trochu nuda? M\u00e1me pro v\u00e1s p\u00e1r tip\u016f, jak si ho m\u016f\u017eete zpest\u0159it. Nav\u00edc porad\u00edme, jak b\u00fdt rychlej\u0161\u00ed a dob\u011bhnout d\u00e1l.<\/p>\n","protected":false},"author":100,"featured_media":276892,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6261,6693,6885,7341],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-276757","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-beh-cs","9":"tag-kardio-cs","10":"tag-motivace","11":"tag-stagnace","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>\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zrychlit p\u0159i b\u011bh\u00e1n\u00ed? D\u00edky t\u011bmto tip\u016fm se brzy zlep\u0161\u00edte a zvl\u00e1dnete i maraton. A pokud v\u00e1s b\u011bh nebav\u00ed, porad\u00edme v\u00e1m, jak si ho jednodu\u0161e zpest\u0159it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak zrychlit p\u0159i b\u011bh\u00e1n\u00ed? D\u00edky t\u011bmto tip\u016fm se brzy zlep\u0161\u00edte a zvl\u00e1dnete i maraton. A pokud v\u00e1s b\u011bh nebav\u00ed, porad\u00edme v\u00e1m, jak si ho jednodu\u0161e zpest\u0159it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-12T06:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.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=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat\",\"datePublished\":\"2021-07-12T06:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\"},\"wordCount\":3695,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png\",\"keywords\":[\"b\u011bh\",\"kardio\",\"motivace\",\"stagnace\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\",\"name\":\"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png\",\"datePublished\":\"2021-07-12T06:00:00+00:00\",\"description\":\"Jak zrychlit p\u0159i b\u011bh\u00e1n\u00ed? D\u00edky t\u011bmto tip\u016fm se brzy zlep\u0161\u00edte a zvl\u00e1dnete i maraton. A pokud v\u00e1s b\u011bh nebav\u00ed, porad\u00edme v\u00e1m, jak si ho jednodu\u0161e zpest\u0159it.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png\",\"width\":1200,\"height\":628,\"caption\":\"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat - GymBeam Blog","description":"Jak zrychlit p\u0159i b\u011bh\u00e1n\u00ed? D\u00edky t\u011bmto tip\u016fm se brzy zlep\u0161\u00edte a zvl\u00e1dnete i maraton. A pokud v\u00e1s b\u011bh nebav\u00ed, porad\u00edme v\u00e1m, jak si ho jednodu\u0161e zpest\u0159it.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/","og_type":"article","og_title":"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat - GymBeam Blog","og_description":"Jak zrychlit p\u0159i b\u011bh\u00e1n\u00ed? D\u00edky t\u011bmto tip\u016fm se brzy zlep\u0161\u00edte a zvl\u00e1dnete i maraton. A pokud v\u00e1s b\u011bh nebav\u00ed, porad\u00edme v\u00e1m, jak si ho jednodu\u0161e zpest\u0159it.","og_url":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/","og_site_name":"GymBeam Blog","article_published_time":"2021-07-12T06:00:00+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat","datePublished":"2021-07-12T06:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/"},"wordCount":3695,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png","keywords":["b\u011bh","kardio","motivace","stagnace"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/","url":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/","name":"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png","datePublished":"2021-07-12T06:00:00+00:00","description":"Jak zrychlit p\u0159i b\u011bh\u00e1n\u00ed? D\u00edky t\u011bmto tip\u016fm se brzy zlep\u0161\u00edte a zvl\u00e1dnete i maraton. A pokud v\u00e1s b\u011bh nebav\u00ed, porad\u00edme v\u00e1m, jak si ho jednodu\u0161e zpest\u0159it.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-25.png","width":1200,"height":628,"caption":"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/276757","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=276757"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/276757\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/276892"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=276757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=276757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=276757"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=276757"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=276757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}