{"id":278637,"date":"2021-07-12T23:50:56","date_gmt":"2021-07-12T21:50:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=278637"},"modified":"2025-05-21T14:51:25","modified_gmt":"2025-05-21T12:51:25","slug":"ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/","title":{"rendered":"\u017de je beh nuda? Prezrad\u00edme v\u00e1m, ako si ho ob\u013e\u00fabi\u0165 a neust\u00e1le sa zlep\u0161ova\u0165"},"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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#9_tipov_ako_si_urobit_zabavu_z_behu_a_udrzat_si_motivaciu\" title=\"9 tipov, ako si urobi\u0165 z\u00e1bavu z behu a udr\u017ea\u0165 si motiv\u00e1ciu\">9 tipov, ako si urobi\u0165 z\u00e1bavu z behu a udr\u017ea\u0165 si motiv\u00e1ciu<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#1_Pocuvajte_svoje_telo\" title=\"1. Po\u010d\u00favajte svoje telo\">1. Po\u010d\u00favajte svoje telo<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#2_Sledujte_svoje_pokroky\" title=\"2. Sledujte svoje pokroky\">2. Sledujte svoje pokroky<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#3_Najdite_si_partnera_na_beh\" title=\"3. N\u00e1jdite si partnera na beh\">3. N\u00e1jdite si partnera na beh<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#4_Davajte_si_nove_vyzvy_a_ciele\" title=\"4. D\u00e1vajte si nov\u00e9 v\u00fdzvy a ciele\">4. D\u00e1vajte si nov\u00e9 v\u00fdzvy a ciele<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#5_Vyskusajte_vedeny_trening\" title=\"5. Vysk\u00fa\u0161ajte veden\u00fd tr\u00e9ning\">5. Vysk\u00fa\u0161ajte veden\u00fd tr\u00e9ning<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#6_Zostavte_si_hecujuce_playlisty\" title=\"6. Zostavte si hecuj\u00face playlisty\">6. Zostavte si hecuj\u00face 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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#7_Pocuvajte_podcasty\" title=\"7. Po\u010d\u00favajte podcasty\">7. Po\u010d\u00favajte 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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#8_Striedajte_trasy\" title=\"8. Striedajte trasy\">8. Striedajte 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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#9_Kupte_si_nieco_nove\" title=\"9. K\u00fapte si nie\u010do nov\u00e9\">9. K\u00fapte si nie\u010do nov\u00e9<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#Ako_sa_pri_behu_neustale_zlepsovat\" title=\"Ako sa pri behu neust\u00e1le zlep\u0161ova\u0165\">Ako sa pri behu neust\u00e1le zlep\u0161ova\u0165<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#1_Jedzte_dostatok_kvalitneho_jedla\" title=\"1. Jedzte dostatok kvalitn\u00e9ho jedla\">1. Jedzte dostatok kvalitn\u00e9ho jedla<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#2_Nezabudajte_na_regeneraciu\" title=\"2. Nezab\u00fadajte na regener\u00e1ciu\">2. Nezab\u00fadajte na regener\u00e1ciu<\/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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#3_Postupne_zvysujte_zabehnutu_vzdialenost\" title=\"3. Postupne zvy\u0161ujte zabehnut\u00fa vzdialenos\u0165\">3. Postupne zvy\u0161ujte zabehnut\u00fa vzdialenos\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\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#4_Zrychlite_tempo\" title=\"4. Zr\u00fdchlite tempo\">4. Zr\u00fdchlite 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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#5_Striedajte_dlzku_trvania_behu\" title=\"5. Striedajte d\u013a\u017eku trvania behu\">5. Striedajte d\u013a\u017eku trvania behu<\/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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#6_Zaradte_HIIT\" title=\"6. Zara\u010fte HIIT\">6. Zara\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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#7_Pridajte_cviky_s_vlastnou_vahou\" title=\"7. Pridajte cviky s vlastnou v\u00e1hou\">7. Pridajte cviky s vlastnou v\u00e1hou<\/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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#8_Venujte_sa_aj_inemu_sportu\" title=\"8. Venujte sa aj in\u00e9mu \u0161portu\">8. Venujte sa aj in\u00e9mu \u0161portu<\/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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#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>Prv\u00fd beh m\u00e1te za sebou a m\u00f4\u017eete by\u0165 pr\u00e1vom py\u0161n\u00ed na to, \u017ee ste sa odhodlali za\u010da\u0165. T\u00fdmto by v\u0161ak nemalo skon\u010di\u0165 va\u0161e sna\u017eenie. Teraz je potrebn\u00e9 poriadne zapracova\u0165 na tom, aby v\u00e1\u0161 <strong>prv\u00fd v\u00fdbeh nebol z\u00e1rove\u0148 aj posledn\u00fd<\/strong>. Ako to teda urobi\u0165, aby v\u00e1s behanie st\u00e1le bavilo, udr\u017eali ste si motiv\u00e1ciu a z\u00e1rove\u0148 sa na\u010falej zlep\u0161ovali? V dne\u0161nom \u010dl\u00e1nku pre v\u00e1s m\u00e1me nieko\u013eko tipov, v\u010faka ktor\u00fdm sa m\u00f4\u017eete \u013eahko <strong>prebeha\u0165 a\u017e na marat\u00f3n<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_tipov_ako_si_urobit_zabavu_z_behu_a_udrzat_si_motivaciu\"><\/span>9 tipov, ako si urobi\u0165 z\u00e1bavu z behu a udr\u017ea\u0165 si motiv\u00e1ciu <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ak u\u017e nejak\u00fd \u010das beh\u00e1te, mo\u017eno m\u00e1te pocit, \u017ee je tento \u0161port trochu nuda. St\u00e1le rovnak\u00e1 trasa, rovnak\u00e9 pohyby telom, rovnak\u00ed \u013eudia okolo a rovnak\u00e1 hudba? Tak vykro\u010dte zo stereotypu a urobte si t\u00fato aktivitu <strong>trochu z\u00e1bavnej\u0161iu<\/strong>. M\u00e1me pre v\u00e1s nieko\u013eko tipov, ako na to.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pocuvajte_svoje_telo\"><\/span>1. Po\u010d\u00favajte svoje telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Mo\u017eno to znie ako otrepan\u00e9 kli\u0161\u00e9, no skuto\u010dne to funguje. Aj ke\u010f tento tip tak \u00faplne nes\u00favis\u00ed so z\u00e1bavou, ur\u010dite ho ocen\u00edte. Ak ste ned\u00e1vno absolvovali svoj prv\u00fd v\u00fdbeh, ur\u010dite m\u00e1te e\u0161te v \u017eivej pam\u00e4ti, ako ste sa po \u0148om druh\u00fd a tret\u00ed de\u0148 c\u00edtili. <strong>Bolel v\u00e1s ka\u017ed\u00fd sval v tele<\/strong>, nemohli ste si sadn\u00fa\u0165 na z\u00e1chod a chodenie po schodoch sa javilo ako nad\u013eudsk\u00fd v\u00fdkon? Niet sa \u010domu divi\u0165. Pre telo to bol pravdepodobne nov\u00fd druh pohybu, ktor\u00e9mu ste sa pravidelne nevenovali, a tak je mo\u017en\u00e9, \u017ee ste to prv\u00fdkr\u00e1t trochu prehnali.<\/p>\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.sk\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-843x1124.jpeg\" alt=\"regener&#xE1;cia s pomocou mas&#xE1;&#x17E;nej pi&#x161;tole\" class=\"wp-image-276761\" title=\"regener&#xE1;cia s pomocou mas&#xE1;&#x17E;nej pi&#x161;tole\" 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>Aby ste sa nabud\u00face vyhli podobn\u00fdm pocitom, nezab\u00fadajte na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zahriatie a dynamick\u00fd stre\u010ding<\/a>. Samozrejmos\u0165ou je neprece\u0148ova\u0165 svoje sily a nezvy\u0161ova\u0165 extr\u00e9mne objem tr\u00e9ningov. Ria\u010fte sa tzv. <strong>pravidlom 10 %<\/strong>, ktor\u00e9 v\u00e1m hovor\u00ed, ako m\u00f4\u017eete nav\u00fd\u0161i\u0165 svoj tr\u00e9ningov\u00fd objem po 7 d\u0148och. Pokia\u013e jeden t\u00fd\u017ede\u0148 zabehnete celkovo 20 km, \u010fal\u0161\u00ed t\u00fd\u017ede\u0148 pridajte 2 km navy\u0161e. Mo\u017eno sa v\u00e1m to zd\u00e1 ako pomal\u00e9 zvy\u0161ovanie. Samozrejme, nie je to tak \u00faplne pravda. O dva mesiace sa m\u00f4\u017eete dosta\u0165 a\u017e na 40 km za t\u00fd\u017ede\u0148, \u010do je <strong>dvojn\u00e1sobn\u00e9 mno\u017estvo v porovnan\u00ed so \u0161tartovacou hodnotou<\/strong>. Postupn\u00fdm prid\u00e1van\u00edm navy\u0161e pom\u00f4\u017eete telu, aby sa na rast\u00facu z\u00e1\u0165a\u017e lep\u0161ie adaptovalo. T\u00fdm minimalizujete riziko \u00farazu s\u00favisiaceho s pretr\u00e9novan\u00edm a pravdepodobne budete ma\u0165 aj lep\u0161ie v\u00fdsledky. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svojmu telu by v\u0161ak mali nasl\u00facha\u0165 aj pokro\u010dil\u00ed be\u017eci. Pokia\u013e u\u017e m\u00e1te napl\u00e1novan\u00fa trasu na popoludnie, a napriek tomu sa nejako nec\u00edtite vo svojej ko\u017ei, bolia v\u00e1s nohy alebo ste unaven\u00ed, bude lep\u0161ie <strong>odlo\u017ei\u0165 beh na \u010fal\u0161\u00ed de\u0148<\/strong>. Telu tak d\u00e1te priestor na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"dostate&#x10D;nou regeneraci (opens in a new tab)\">dostato\u010dn\u00fa regener\u00e1ciu<\/a>, ktor\u00e1 je d\u00f4le\u017eit\u00e1 rovnako ako samotn\u00fd tr\u00e9ning. Namiesto behania m\u00f4\u017eete \u00eds\u0165 napr\u00edklad na pomal\u00fa prech\u00e1dzku, da\u0165 si saunu alebo mas\u00e1\u017e. T\u00fa zvl\u00e1dnete dokonca aj sami doma s pomocou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017enej pi\u0161tole<\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">valca<\/a>.<\/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 v\u0161ak \u00fanavu s lenivos\u0165ou. S tou je potrebn\u00e9 bojova\u0165. Ak v\u00e1s zauj\u00edma, ako na to, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-sme-lenivi-a-co-sa-s-tym-da-robit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do sme leniv\u00ed a \u010do sa s t\u00fdm d\u00e1 robi\u0165?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Sledujte_svoje_pokroky\"><\/span>2. Sledujte svoje pokroky <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ako budete sledova\u0165 pokrok, je len na v\u00e1s. Niekomu m\u00f4\u017ee vyhovova\u0165 <strong>be\u017eeck\u00fd denn\u00edk<\/strong>, do ktor\u00e9ho si bude zapisova\u0165 podrobnej\u0161ie reporty. In\u00fd m\u00f4\u017ee zase preferova\u0165 mobiln\u00fa aplik\u00e1ciu, v ktorej bude sledova\u0165 <strong>podrobn\u00e9 \u0161tatistiky o konkr\u00e9tnom behu<\/strong>. V kone\u010dnom d\u00f4sledku je dobr\u00e9 vedie\u0165, ako sa zlep\u0161ujete. Istotne v\u00e1s to bude hna\u0165 do \u010fal\u0161\u00edch tr\u00e9ningov.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak by ste si radi sledovali svoj progres, no nechcete t\u00fdm str\u00e1vi\u0165 zbyto\u010dne ve\u013ea \u010dasu, m\u00f4\u017eem v\u00e1m len odpor\u00fa\u010da\u0165 <strong>aplik\u00e1cie, ako je napr\u00edklad Runkeeper, Runtastic \u010di Strava<\/strong>. Ak m\u00e1te inteligentn\u00e9 hodinky alebo sporttester, m\u00f4\u017eete vyu\u017ei\u0165<strong> pridru\u017een\u00e9 aplik\u00e1cie v telef\u00f3ne<\/strong>. Sta\u010d\u00ed ich len zapn\u00fa\u0165 pred behom a na konci vypn\u00fa\u0165, ni\u010d viac. Aplik\u00e1cia potom priprav\u00ed v\u0161etky \u0161tatistiky. Postupn\u00e9 zlep\u0161ovanie, ktor\u00e9 na grafoch uvid\u00edte, v\u00e1s bude ur\u010dite motivova\u0165, aby ste v tr\u00e9ningu nepo\u013eavili. Istotne v\u00e1m urob\u00ed rados\u0165, ke\u010f uvid\u00edte, ako ste pred rokom neboli schopn\u00ed zabehn\u00fa\u0165 kilometer pod 6 min\u00fat a teraz to zvl\u00e1date o min\u00fatu r\u00fdchlej\u0161ie.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Mo\u017eno m\u00e1te in\u00fd cie\u013e. Nejde v\u00e1m o v\u00fdkony, ale chcete nie\u010do in\u00e9, napr\u00edklad <strong>schudn\u00fa\u0165<\/strong>. Beh je toti\u017e pomerne n\u00e1ro\u010dn\u00fd \u0161port, a tak pri \u0148om <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u00f4\u017eete sp\u00e1li\u0165 poriadne mno\u017estvo kal\u00f3ri\u00ed<\/a>. Aby ste vydr\u017eali a dostali sa k vysn\u00edvanej hmotnosti, sledujte pokroky na svojej postave. Urobte si <strong>fotku predt\u00fdm ako za\u010dnete beha\u0165 a pravidelne sa fo\u0165te pribli\u017ene ka\u017ed\u00fdch 14 dn\u00ed<\/strong>. Jednoducho takto m\u00f4\u017eete vidie\u0165 aj tie najmen\u0161ie zmeny na va\u0161om tele.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>K zaobstaraniu t\u00fdchto sn\u00edmkov v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 aj konkr\u00e9tne aplik\u00e1cie. Tie zachytia telo v rovnakej polohe, a tak n\u00e1jdete lep\u0161ie aj tie najmen\u0161ie rozdiely. Okrem fotiek je v\u0161ak pre celkov\u00fa predstavu vhodn\u00e9 sledova\u0165 tie\u017e telesn\u00e9 miery \u010di hmotnos\u0165. Na t\u00fa ale nahliadnite trochu kritickej\u0161\u00edm poh\u013eadom. V\u00e1ha sa s vami m\u00f4\u017ee pekne zahr\u00e1va\u0165. Napriek tomu, \u017ee budete maka\u0165 na maximum, pokojne v\u00e1m po mesiaci <strong>uk\u00e1\u017ee kilogram navy\u0161e<\/strong>. Samozrejme, neznamen\u00e1 to, \u017ee ste pribrali kilo tuku. Viac v\u00e1m o tom prezrad\u00ed \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk<\/strong><\/a>.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-1124x750.jpg\" alt=\"Ako sledova&#x165; svoje be&#x17E;eck&#xE9; pokroky\" class=\"wp-image-276777\" width=\"843\" height=\"563\" title=\"Ako sledova&#x165; svoje be&#x17E;eck&#xE9; 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Najdite_si_partnera_na_beh\"><\/span>3. N\u00e1jdite si partnera na beh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Don\u00fati\u0165 sa do behania, ke\u010f za sebou nem\u00e1te pomyseln\u00fd bi\u010d, m\u00f4\u017ee by\u0165 niekedy pekn\u00e1 drina. O to <strong>jednoduch\u0161ie bude, ke\u010f si n\u00e1jdete partnera na \u0161port<\/strong>. Ten v\u00e1s namotivuje, aby ste \u0161li maka\u0165, aj ke\u010f sa v\u00e1m nechce. Ak budete ma\u0165 kr\u00edzu po\u010das behu, podpor\u00ed v\u00e1s a povzbud\u00ed, aby ste to nevzdali. Z\u00e1rove\u0148 aj kilometre ubiehaj\u00fa omnoho r\u00fdchlej\u0161ie, ke\u010f sa budete rozpr\u00e1va\u0165. A pokia\u013e na rozhovor nem\u00e1te my\u0161lienky, m\u00f4\u017eete aspo\u0148 spolo\u010dne funie\u0165. Aj toto upevn\u00ed va\u0161e priate\u013estvo. Po \u010dase, ke\u010f budete zdatnej\u0161\u00ed be\u017eci, m\u00f4\u017eete v r\u00e1mci pomal\u0161\u00edch tr\u00e9ningov <strong>s partnerom<\/strong> <strong>zara\u010fova\u0165 intervaly \u0161printu<\/strong> (napr. kto sk\u00f4r dobehne k \u010fal\u0161ej lampe alebo in\u00e9mu miestu). Zlep\u0161\u00edte tak svoju kondi\u010dku a z\u00e1rove\u0148 pre v\u00e1s bude beh z\u00e1bavnej\u0161\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak nem\u00e1te \u010dloveka, ktor\u00fd by s vami behal osobne, m\u00f4\u017eete s priate\u013emi <strong>zdie\u013ea\u0165 aspo\u0148 svoje v\u00fdsledky prostredn\u00edctvom be\u017eeckej aplik\u00e1cie<\/strong>. Aj to by v\u00e1s mohlo don\u00fati\u0165 vsta\u0165 z gau\u010da a zabehn\u00fa\u0165 nieko\u013eko kilometrov r\u00fdchlej\u0161ie ne\u017e ostatn\u00ed.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1124x751.jpg\" alt=\"Zdie&#x13E;ajte svoje pokroky v behan&#xED;\" class=\"wp-image-276795\" width=\"843\" height=\"563\" title=\"Zdie&#x13E;ajte svoje pokroky v behan&#xED;\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Davajte_si_nove_vyzvy_a_ciele\"><\/span>4. D\u00e1vajte si nov\u00e9 v\u00fdzvy a ciele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Aby ste mali motiv\u00e1ciu na ur\u010dit\u00e9 aktivity, je super stanovi\u0165 si aj nejak\u00fd cie\u013e, ku ktor\u00e9mu budete smerova\u0165. V s\u00favislosti s behom to m\u00f4\u017eu by\u0165 <strong>m\u00ed\u013eniky t\u00fdkaj\u00face sa vzdialenosti, frekvencie tr\u00e9ningov \u010di r\u00fdchlosti<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Rovnako ako in\u00e9 ciele, aj ten be\u017eeck\u00fd by mal by\u0165: <\/p>\n\n<ul class=\"is-style-default wp-block-list\"><li>\u0161pecifick\u00fd<\/li><li>merate\u013en\u00fd<\/li><li>dosiahnute\u013en\u00fd<\/li><li>relevantn\u00fd<\/li><li>\u010dasovo ohrani\u010den\u00fd<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako na to prakticky? <\/h3>\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>Nespr\u00e1vne nastaven\u00fd cie\u013e: <\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Budem pravidelne beha\u0165. <\/li><li>Zabehnem marat\u00f3n. <\/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>Spr\u00e1vne nastaven\u00fd cie\u013e: <\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Budem beha\u0165 3-kr\u00e1t t\u00fd\u017edenne, v\u017edy aspo\u0148 40 min\u00fat. <\/li><li>Do mesiaca zvl\u00e1dnem zabehn\u00fa\u0165 5 km pod 30 min\u00fat. <\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<p>Hnac\u00edm motorom pre v\u00e1s m\u00f4\u017eu by\u0165 tie\u017e<strong> preteky<\/strong>, na ktor\u00e9 sa prihl\u00e1site. Pravda\u017ee, neprece\u0148ujte svoje sily. Ide\u00e1lne je za\u010da\u0165 pretekmi na 5 alebo 10 km, a nie hne\u010f marat\u00f3nom. Rovnako sa m\u00f4\u017eete<strong> hl\u00e1si\u0165 do r\u00f4znych v\u00fdziev v be\u017eeck\u00fdch aplik\u00e1ci\u00e1ch<\/strong>, v ktor\u00fdch si sami nastav\u00edte, ko\u013eko kilometrov chcete zabehn\u00fa\u0165 do ur\u010dit\u00e9ho d\u00e1tumu.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V preh\u013eade si potom m\u00f4\u017eete sledova\u0165, \u010di ste aspo\u0148 v polovici svojho cie\u013ea, pr\u00edpadne ko\u013eko kilometrov e\u0161te zost\u00e1va. V poslednom \u010dase st\u00e1le viac rastie popularita <strong>virtu\u00e1lneho behu<\/strong>, ke\u010f ka\u017ed\u00fd pretek\u00e1r vybehne, kde chce, so zapnutou aplik\u00e1ciou pre dan\u00e9 preteky. \u010casto je tak\u00e1 akcia sp\u00e1jan\u00e1 aj s finan\u010dnou podporou konkr\u00e9tnych os\u00f4b alebo nad\u00e1ci\u00ed. Okrem toho, \u017ee si d\u00e1te do tela, tak m\u00f4\u017eete urobi\u0165 aj dobr\u00fd skutok.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vyskusajte_vedeny_trening\"><\/span>5. Vysk\u00fa\u0161ajte veden\u00fd tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>M\u00e1te vo svojom okol\u00ed nejak\u00fd be\u017eeck\u00fd klub? Ak \u00e1no, sk\u00faste sa prida\u0165 k ostatn\u00fdm na spolo\u010dn\u00fd tr\u00e9ning. Nielen\u017ee si n\u00e1jdete priate\u013eov medzi be\u017ecami, ale istotne <strong>z\u00edskate aj nov\u00e9 znalosti a zru\u010dnosti<\/strong>. M\u00f4\u017eete tak jednoducho zapracova\u0165 napr\u00edklad na d\u00fdchan\u00ed alebo do\u0161\u013eape.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V s\u00favislosti s v\u00fdkonom potom sk\u00faste <strong>veden\u00fd be\u017eeck\u00fd tr\u00e9ning aj online v aplik\u00e1ci\u00e1ch<\/strong>, ke\u010f v\u00e1m hlas v sl\u00fachadl\u00e1ch hovor\u00ed, <strong>na \u010do sa s\u00fastredi\u0165, kedy prida\u0165, spomali\u0165 a podobne<\/strong>. Ak sa v\u00e1m pr\u00e1ve dnes ve\u013emi nechce beha\u0165, m\u00f4\u017ee v\u00e1s toto vedenie na\u0161tartova\u0165 na ceste k lep\u0161iemu v\u00fdsledku.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zostavte_si_hecujuce_playlisty\"><\/span>6. Zostavte si hecuj\u00face playlisty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u010co v\u00e1s dok\u00e1\u017ee presved\u010di\u0165, aby ste podali lep\u0161\u00ed v\u00fdkon v behu? Okrem poriadnej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/predtreningovy-stimulant-thor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">predtr\u00e9ningovky<\/a> alebo bl\u00ed\u017eiacej sa b\u00farky je to ur\u010dite aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hudba-a-jej-vplyv-na-vykon-ako-si-vyskladat-nadupany-playlist\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"hudba (opens in a new tab)\"><strong>hudba<\/strong><\/a>. Je jedno, \u010di ste fan\u00fa\u0161ikovia rocku, metalu, rapu alebo popu. Playlist, ktor\u00fd si zostav\u00edte na mieru svojmu vkusu, v\u00e1m vleje do \u017e\u00edl nov\u00fa silu aj v pr\u00edpade, \u017ee zdol\u00e1vate ten najv\u00e4\u010d\u0161\u00ed kopec.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>M\u00f4\u017eete si ich rozdeli\u0165<strong> pod\u013ea r\u00f4znych \u017e\u00e1nrov, n\u00e1lad alebo r\u00fdchlost\u00ed<\/strong>. Ria\u010fte sa tie\u017e pod\u013ea tzv. BPM (beats per minute). T\u00e1to hodnota ud\u00e1va, ko\u013eko \u00faderov je v piesni ka\u017ed\u00fa min\u00fatu. \u010c\u00edm v\u00e4\u010d\u0161\u00ed BPM song m\u00e1, t\u00fdm r\u00fdchlej\u0161ie je jeho tempo. Pokia\u013e sa chyst\u00e1te da\u0165 si \u0161print na 5 km a zabehn\u00fa\u0165 si PR, n\u00e1jdite si <strong>be\u017eeck\u00fd playlist s vysokou hodnotou BPM (pokojne a\u017e 190)<\/strong> a dosta\u0148te zo seba maximum. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-1124x731.jpg\" alt=\"Ak&#xE1; hudba je najlep&#x161;ia na behanie\" class=\"wp-image-276810\" width=\"843\" height=\"548\" title=\"Ak&#xE1; hudba je najlep&#x161;ia na behanie\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pocuvajte_podcasty\"><\/span>7. Po\u010d\u00favajte podcasty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V pr\u00edpade, \u017ee sa v\u00e1m u\u017e obohrali v\u0161etky va\u0161e playlisty alebo nem\u00e1te n\u00e1ladu na hudbu, je \u010das <strong>da\u0165 \u0161ancu hovoren\u00e9mu slovu<\/strong>. Dnes u\u017e existuje tak\u00e9 mno\u017estvo podcastov, \u017ee si na svoje pr\u00edde skuto\u010dne ka\u017ed\u00fd. M\u00f4\u017eete po\u010d\u00fava\u0165 spravodajstvo, pr\u00edbehy zo \u017eivota, vedeck\u00e9 rozbory t\u00e9m alebo sk\u00fasi\u0165 napr\u00edklad n\u00e1\u0161 <a class=\"ek-link\" href=\"https:\/\/open.spotify.com\/show\/5o1TBSXJJIQoKSA3s54lmu?utm_source=Spotify&amp;utm_medium=audio&amp;utm_campaign=CZ\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">GymBeam podcast<\/a>, ktor\u00fd v\u00e1s obohat\u00ed o inform\u00e1cie nielen zo sveta fitness. Budete ma\u0165 dobr\u00fd pocit z toho, \u017ee ste akt\u00edvne str\u00e1vili \u010das\u0165 d\u0148a a navy\u0161e ste sa aj <strong>dozvedeli<\/strong> <strong>nie\u010do nov\u00e9<\/strong>. Epiz\u00f3dy ob\u013e\u00faben\u00fdch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/top-17-fitness-podcastov-o-cviceni-a-zdravom-stravovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podcastov<\/a> si tak m\u00f4\u017eete \u0161etri\u0165 na behanie, v\u010faka \u010domu sa ur\u010dite budete viac te\u0161i\u0165 na \u0161port.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Striedajte_trasy\"><\/span>8. Striedajte trasy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Beha\u0165 st\u00e1le dookola na koniec cyklistick\u00e9ho chodn\u00edka a sp\u00e4\u0165 by prestalo sk\u00f4r \u010di nesk\u00f4r bavi\u0165 aj toho najv\u00e4\u010d\u0161ieho milovn\u00edka behu. Stereotyp toti\u017e <strong>r\u00fdchlo omrz\u00ed<\/strong>. Ak chcete, aby v\u00e1s behanie viac bavilo, <strong>striedajte r\u00f4zne trasy<\/strong>. A pokia\u013e m\u00e1te pocit, \u017ee to u\u017e v okol\u00ed v\u0161ade pozn\u00e1te, prejdite nieko\u013eko kilometrov autom a beh od\u0161tartujte niekde inde. Spozn\u00e1te okolie a navy\u0161e v\u00e1m kilometre bud\u00fa uteka\u0165 r\u00fdchlej\u0161ie. Nezabudnite ma\u0165 v\u0161ak st\u00e1le pri sebe telef\u00f3n s GPS pre pr\u00edpad, \u017ee by ste sa n\u00e1hodou stratili.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kupte_si_nieco_nove\"><\/span>9. K\u00fapte si nie\u010do nov\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Najm\u00e4 \u017eeny mi daj\u00fa ur\u010dite za pravdu, \u017ee <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nov\u00e9 \u0161portov\u00e9 oble\u010denie<\/strong><\/a><strong> jednoducho povzbud\u00ed do behania aj t\u00fdch najv\u00e4\u010d\u0161\u00edch le\u0148ochov<\/strong>. Predsa by bola \u0161koda, aby nov\u00e9 tri\u010dko, mikina alebo leg\u00edny zostali le\u017ea\u0165 v skrini. Rados\u0165 si v\u0161ak m\u00f4\u017eete urobi\u0165 aj technologick\u00fdmi vychyt\u00e1vkami. Zaobstarajte si napr\u00edklad pr\u00e9miov\u00fa platen\u00fa verziu be\u017eeckej aplik\u00e1cie, pr\u00edpadne si m\u00f4\u017eete stanovi\u0165 vy\u0161\u0161ie ciele s hodnotnej\u0161ou odmenou. \u010co tak si k\u00fapi\u0165<strong> nov\u00e9 \u0161portov\u00e9 hodinky alebo sl\u00fachadl\u00e1 za 1000 zabehnut\u00fdch kilometrov<\/strong>? To by pre v\u00e1s mohol by\u0165 riadny hnac\u00ed motor, aby ste vybehli napr\u00edklad aj v da\u017edi.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1124x749.jpeg\" alt=\"Motivujte sa na behanie nov&#xFD;m &#x161;portov&#xFD;m oble&#x10D;en&#xED;m\" class=\"wp-image-276828\" width=\"843\" height=\"562\" title=\"Motivujte sa na behanie nov&#xFD;m &#x161;portov&#xFD;m oble&#x10D;en&#xED;m\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_sa_pri_behu_neustale_zlepsovat\"><\/span>Ako sa pri behu neust\u00e1le zlep\u0161ova\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Aj ke\u010f v\u00e1s beh bav\u00ed a nec\u00edtite stereotyp, mo\u017eno by ste o\u010dak\u00e1vali trochu lep\u0161ie v\u00fdsledky. Chceli by ste <strong>beha\u0165 r\u00fdchlej\u0161ie alebo zvl\u00e1dnu\u0165 dlh\u0161iu vzdialenos\u0165<\/strong>? Pokia\u013e u\u017e m\u00e1te spr\u00e1vnu techniku v mal\u00ed\u010dku, zamerajte sa na nasleduj\u00face body, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Jedzte_dostatok_kvalitneho_jedla\"><\/span>1. Jedzte dostatok kvalitn\u00e9ho jedla <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ma\u0165 <strong>dostatok \u017eiv\u00edn z kvalitn\u00fdch zdrojov<\/strong> je z\u00e1klad na to, aby ste boli schopn\u00ed neust\u00e1le sa zlep\u0161ova\u0165. Narazi\u0165 v\u0161ak m\u00f4\u017eete hlavne v pr\u00edpade, ke\u010f sa sna\u017e\u00edte schudn\u00fa\u0165, ste v kalorickom deficite a z\u00e1rove\u0148 o\u010dak\u00e1vate, \u017ee sa budete pri ka\u017edom behu zlep\u0161ova\u0165. Ak va\u0161e telo nem\u00e1 dostatok energie,<strong> nebude zrejme schopn\u00e9 dopom\u00f4c\u0165 v\u00e1m k lep\u0161\u00edm v\u00fdkonom<\/strong>. Pr\u00e1ve preto by ste si mali ur\u010di\u0165 priority.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Chcete chudn\u00fa\u0165, a t\u00fdm p\u00e1dom ste ochotn\u00ed akceptova\u0165 aj mo\u017en\u00e9 zn\u00ed\u017eenie v\u00fdkonov, alebo sa pripravujete napr\u00edklad na preteky a potrebujete by\u0165 \u010do najr\u00fdchlej\u0161\u00ed? Vo\u013eba je na v\u00e1s. O rizik\u00e1ch spojen\u00fdch s n\u00edzkym pr\u00edjmom sa do\u010d\u00edtate viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-deje-s-telom-ked-jete-malo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co sa deje s telom, ke\u010f jete m\u00e1lo<\/strong><\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak v\u00e1s zauj\u00edma, ko\u013eko kal\u00f3ri\u00ed by ste mali prija\u0165, aby ste chudli, udr\u017eiavali kond\u00edciualebo naberali svalov\u00fa hmotu, pou\u017eite <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"na&#x161;i kalkula&#x10D;ku energetick&#xE9;ho p&#x159;&#xED;jmu (opens in a new tab)\">na\u0161u kalkula\u010dku energetick\u00e9ho pr\u00edjmu<\/a><\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4\u20135]<\/span>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nezabudajte_na_regeneraciu\"><\/span>2. Nezab\u00fadajte na regener\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Dostato\u010dn\u00fd <strong>odpo\u010dinok je rovnako d\u00f4le\u017eit\u00fd ako tr\u00e9ning<\/strong>. Mnoho \u013eud\u00ed na\u0148 v\u0161ak zab\u00fada v snahe by\u0165 \u010do najlep\u0161\u00ed. A v\u00fdsledok? Predbehn\u00fa ich \u0161portovci, ktor\u00ed nezab\u00fadaj\u00fa na regener\u00e1ciu. Pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1? Pri \u0161porte toti\u017e doch\u00e1dza k po\u0161kodeniu svalov, konkr\u00e9tne sa objavuj\u00fa<strong> drobn\u00e9 trhlinky vo svalov\u00fdch vl\u00e1knach<\/strong>. Ak by telo nemalo dostatok \u010dasu na to, aby tieto \u010dasti opravilo, zv\u00fd\u0161ili by ste <strong>riziko, \u017ee sa zran\u00edte<\/strong>. Z\u00e1rove\u0148 by ste sa mohli \u010dastej\u0161ie stretn\u00fa\u0165 s boles\u0165ami svalov, \u00fanavou a nechu\u0165ou \u0161portova\u0165. A to je len zlomok prejavov, ktor\u00e9 s\u00fa spojen\u00e9 s nedostato\u010dnou regener\u00e1ciou a bl\u00ed\u017eiacim sa pretr\u00e9novan\u00edm. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6\u20137]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Regener\u00e1cia je ak\u00fdsi proces, po\u010das ktor\u00e9ho doch\u00e1dza k obnove psychick\u00fdch a telesn\u00fdch s\u00edl, ktor\u00e9 boli naru\u0161en\u00e9 z\u00e1\u0165a\u017eou. Neznamen\u00e1 to v\u0161ak, \u017ee mus\u00edte nutne cel\u00fd de\u0148 prele\u017ea\u0165 na gau\u010di, aby ste sa z tr\u00e9ningu spam\u00e4tali. \u010co tak <strong>vyrazi\u0165 na prech\u00e1dzku, zahra\u0165 si bedminton <\/strong>na z\u00e1hrade s rodinou alebo sa venova\u0165 inej \u013eahkej aktivite? Uvid\u00edte, \u017ee si pri nej ani nespomeniete na intenz\u00edvny beh. A o to viac sa potom \u010fal\u0161\u00ed de\u0148 budete te\u0161i\u0165, ako si zase obujete tenisky a vyraz\u00edte v \u00fastrety \u010fal\u0161\u00edm kilometrom. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-1124x682.jpg\" alt=\"Regenerujte akt&#xED;vnym oddychom\" class=\"wp-image-276842\" width=\"843\" height=\"512\" title=\"Regenerujte akt&#xED;vnym oddychom\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Postupne_zvysujte_zabehnutu_vzdialenost\"><\/span>3. Postupne zvy\u0161ujte zabehnut\u00fa vzdialenos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V prvej \u010dasti \u010dl\u00e1nku sme hovorili o postupnom navy\u0161ovan\u00ed zabehnutej vzdialenosti za t\u00fd\u017ede\u0148 o 10 %. S t\u00fdm ide ruka v ruke samotn\u00e9 <strong>predl\u017eovanie trasy<\/strong>. Ak budete nieko\u013ekokr\u00e1t t\u00fd\u017edenne beha\u0165 v\u017edy len 5 km, nem\u00f4\u017eete \u010daka\u0165, \u017ee sa takto natr\u00e9nujete na marat\u00f3n. Sk\u00faste <strong>prid\u00e1va\u0165 postupne po kilometri<\/strong>, k\u00fdm sa dostanete na po\u017eadovan\u00fa vzdialenos\u0165. P\u00f4vodn\u00fdch 5 km bude pre v\u00e1s po \u010dase \u00fapln\u00e1 hra\u010dka.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zrychlite_tempo\"><\/span>4. Zr\u00fdchlite tempo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zr\u00fdchli\u0165 tempo \u2013 to sa \u013eahko povie, \u017ee? Nikto v\u00e1s, samozrejme, nen\u00fati, aby ste sa z pokojn\u00e9ho klusu dali hne\u010f na \u0161print. <strong>Sk\u00faste strieda\u0165 tempo po kilometroch. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Ako by mohol tak\u00fd 5 km tr\u00e9ning vyzera\u0165?<\/strong><\/h3>\n\n<ul class=\"is-style-default wp-block-list\"><li>1. km \u2013 za\u010dnite \u013eahk\u00fdm klusom<\/li><li>2. km \u2013 be\u017ete s maxim\u00e1lnym nasaden\u00edm<\/li><li>3. km \u2013 z\u013eahka klusajte<\/li><li>4. km \u2013 be\u017ete s maxim\u00e1lnym nasaden\u00edm<\/li><li>5. km \u2013 dajte si pomal\u00fd klus s vyd\u00fdchan\u00edm <\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>T\u00fdmto sp\u00f4sobom m\u00f4\u017eete postupne <strong>predl\u017eova\u0165 vzdialenos\u0165, a tak zaradi\u0165 viac r\u00fdchlych kilometrov<\/strong>. Postupne si vybudujete kondi\u010dku, s ktorou potom \u013eahko zvl\u00e1dnete be\u017ea\u0165 v r\u00fdchlej\u0161om tempe naraz aj nieko\u013eko kilometrov. S t\u00fdmto typom tr\u00e9ningu v\u00e1m op\u00e4\u0165 m\u00f4\u017eu pom\u00f4c\u0165 be\u017eeck\u00e9 aplik\u00e1cie, ktor\u00e9 v\u00e1m ohl\u00e1sia, \u017ee ste zabehli \u010fal\u0161\u00ed kilometer a ak\u00e1 bola va\u0161a priemern\u00e1 r\u00fdchlos\u0165. M\u00f4\u017eete teda sledova\u0165, \u010di sa postupne zlep\u0161ujete.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Striedajte_dlzku_trvania_behu\"><\/span>5. Striedajte d\u013a\u017eku trvania behu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nesna\u017ete sa v\u017edy zabehn\u00fa\u0165 \u010do najviac kilometrov v \u010do najkrat\u0161om \u010dase. Vo va\u0161om be\u017eeckom tr\u00e9ningovom pl\u00e1ne by mal ma\u0165 svoje miesto<strong> ako krat\u0161\u00ed beh v r\u00fdchlej\u0161om tempe, tak aj dlh\u0161\u00ed, pomal\u0161\u00ed beh<\/strong>, pri ktorom sa bude v\u00e1\u0161 tep pohybova\u0165 v ni\u017e\u0161\u00edch frekvenci\u00e1ch. Pr\u00e1ve vtedy sa toti\u017e buduje vytrvalos\u0165. Medzi be\u017ecami sa nadarmo nehovor\u00ed zn\u00e1ma pou\u010dka: \u201eAby si zr\u00fdchlil, mus\u00ed\u0161 spomali\u0165.\u201d<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pre lep\u0161iu predstavu pou\u017eite inteligentn\u00e9 hodinky, ktor\u00e9 v\u00e1m uk\u00e1\u017eu, v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/je-naozaj-dolezite-sledovat-svoj-pulz-pocas-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">akom rozmedz\u00ed sa pohybujete<\/a>. Ak budete strieda\u0165 frekvencie aj d\u013a\u017eky trvania behu, bud\u00fa pre v\u00e1s tr\u00e9ningy omnoho pestrej\u0161ie a z\u00e1bavnej\u0161ie.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-1124x769.jpg\" alt=\"Dlh&#xFD; a pomal&#xFD; beh buduje vytrvalos&#x165;\" class=\"wp-image-276856\" width=\"843\" height=\"577\" title=\"Dlh&#xFD; a pomal&#xFD; beh buduje vytrvalos&#x165;\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zaradte_HIIT\"><\/span>6. Zara\u010fte HIIT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pom\u00f4c\u0165 zlep\u0161i\u0165 va\u0161e be\u017eeck\u00e9 v\u00fdkony m\u00f4\u017ee tie\u017e<strong> HIIT alebo intervalov\u00fd tr\u00e9ning s vysokou intenzitou<\/strong>. Pri behan\u00ed vysk\u00fa\u0161ajte striedanie kr\u00e1tkeho \u0161printu s klusom. Pozit\u00edvny vplyv na va\u0161e be\u017eeck\u00e9 v\u00fdkony m\u00f4\u017ee ma\u0165 aj zaradenie in\u00e9ho intenz\u00edvneho tr\u00e9ningu, ktor\u00fd pom\u00e1ha zlep\u0161ova\u0165 <strong>v\u00fdbu\u0161nos\u0165, r\u00fdchlos\u0165 \u010di vytrvalos\u0165<\/strong>. Navy\u0161e tak dok\u00e1\u017eete sp\u00e1li\u0165 ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed v relat\u00edvne kr\u00e1tkom \u010dase. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak neviete, ako by mal tak\u00fd tr\u00e9ning vyzera\u0165, sk\u00faste HIIT, ktor\u00fd sme pre v\u00e1s pripravili. <\/p>\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\">\r\n<div class=\"wp-block-embed__wrapper\">https:\/\/www.youtube.com\/embed\/m3-CAi70O-A<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pridajte_cviky_s_vlastnou_vahou\"><\/span>7. Pridajte cviky s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ak pri behu zarad\u00edte cviky s vlastnou v\u00e1hou, spestr\u00edte si tak tr\u00e9ning a navy\u0161e m\u00f4\u017eete <strong>zlep\u0161i\u0165 svoju kondi\u010dku aj v\u00fdkony<\/strong>. \u010co tak zaradi\u0165 po ka\u017ed\u00fdch 500 metroch 30 opakovan\u00ed nejak\u00e9ho cviku s vlastnou v\u00e1hou? Perfektne m\u00f4\u017eu fungova\u0165 napr\u00edklad angli\u010d\u00e1ky alebo drepy s v\u00fdskokom. Uvid\u00edte, \u017ee samotn\u00fd beh bez t\u00fdchto cvikov bude pre v\u00e1s potom omnoho jednoduch\u0161\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Venujte_sa_aj_inemu_sportu\"><\/span>8. Venujte sa aj in\u00e9mu \u0161portu <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>To, \u017ee milujete beh, neznamen\u00e1, \u017ee by pre v\u00e1s mali ostatn\u00e9 \u0161porty presta\u0165 existova\u0165. Pr\u00e1ve naopak. Sna\u017ete sa vybo\u010di\u0165 zo stereotypu a <strong>zara\u010fova\u0165 aj in\u00e9 aktivity<\/strong>. Be\u017eci by sa mali takisto pravidelne venova\u0165 silov\u00e9mu tr\u00e9ningu. A nemus\u00edte ma\u0165 strach, \u017ee by ste mali zrazu svaly ako Schwarzenegger, ktor\u00e9 by v\u00e1m pri behu boli len na \u0165archu. Pr\u00e1ve naopak, v\u010faka silov\u00e9mu tr\u00e9ningu m\u00f4\u017eete zaisti\u0165 napr\u00edklad lep\u0161iu aktiv\u00e1ciu svalov, biomechaniku pohybu, v\u00fdkonnos\u0165 a tie\u017e zn\u00ed\u017ei\u0165 riziko zranenia. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A \u010do tak da\u0165 \u0161ancu napr\u00edklad cyklistike? Silnej\u0161\u00ed zadok a nohy, ktor\u00e9 vybudujete \u0161liapan\u00edm do kopcov, v\u00e1m pri behu ur\u010dite pr\u00eddu vhod. O tom, ak\u00e9 <strong>benefity m\u00e1 jazda na bicykli<\/strong>, sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cyklistika spevn\u00ed nohy, zadok a pom\u00f4\u017ee s chudnut\u00edm. \u010co e\u0161te dok\u00e1\u017ee?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-1124x749.jpg\" alt=\"Cyklistika buduje kondi&#x10D;ku a spevn&#xED; nohy aj zadok\" class=\"wp-image-276871\" width=\"843\" height=\"562\" title=\"Cyklistika buduje kondi&#x10D;ku a spevn&#xED; nohy aj zadok\" 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<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<p>Ako vid\u00edte, beh nemus\u00ed by\u0165 v\u00f4bec nudn\u00fd a stereotypn\u00fd. Ak zarad\u00edte na\u0161e jednoduch\u00e9 tipy, stane sa z neho<strong> \u0161port, ktor\u00fd v\u00e1s len tak neomrz\u00ed<\/strong>. Je dos\u0165 mo\u017en\u00e9, \u017ee pri \u0148om preto vydr\u017e\u00edte aj dlhodobo. Istotne tie\u017e ocen\u00edte, \u017ee zvl\u00e1dnete robi\u0165<strong> ve\u013ek\u00e9 pokroky <\/strong>v relat\u00edvne kr\u00e1tkom \u010dase, \u010do sa t\u00fdka zabehnutej vzdialenosti a r\u00fdchlosti. Nepo\u013eavte v tr\u00e9ningu a mo\u017eno sa postupne prepracujete a\u017e k marat\u00f3nu. A pokia\u013e m\u00e1te medzi svojimi priate\u013emi niekoho, kto s behom neust\u00e1le za\u010d\u00edna, zdie\u013eajte s n\u00edm \u010dl\u00e1nok, aby ste mu tentokr\u00e1t pomohli vydr\u017ea\u0165.<\/p>\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 sa v\u00e1m, \u017ee je beh u\u017e ob\u010das trochu nuda? M\u00e1me pre v\u00e1s nieko\u013eko tipov, ako si ho m\u00f4\u017eete spestri\u0165. Navy\u0161e v\u00e1m porad\u00edme, ako by\u0165 r\u00fdchlej\u0161\u00ed a zabehn\u00fa\u0165 \u010falej.<\/p>\n","protected":false},"author":100,"featured_media":276903,"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":[3],"tags":[6078,6152,6074,6115],"filter_section":[],"filter_attribute":[13029],"class_list":{"0":"post-278637","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-beh","9":"tag-kardio","10":"tag-motivacia","11":"tag-stagnacia","12":"filter_attribute-beh","13":"h-entry","14":"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 beh nuda? Prezrad\u00edme v\u00e1m, ako si ho ob\u013e\u00fabi\u0165 a neust\u00e1le sa zlep\u0161ova\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako beha\u0165 r\u00fdchlej\u0161ie? V\u010faka t\u00fdmto tipom sa \u010doskoro zlep\u0161\u00edte a zvl\u00e1dnete aj marat\u00f3n. Ak v\u00e1s beh nebav\u00ed, porad\u00edme v\u00e1m, ako si ho jednoducho spestri\u0165.\" \/>\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-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u017de je beh nuda? Prezrad\u00edme v\u00e1m, ako si ho ob\u013e\u00fabi\u0165 a neust\u00e1le sa zlep\u0161ova\u0165 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako beha\u0165 r\u00fdchlej\u0161ie? 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Ak v\u00e1s beh nebav\u00ed, porad\u00edme v\u00e1m, ako si ho jednoducho spestri\u0165.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-12T21:50:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-21T12:51:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/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.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"\u017de je beh nuda? 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