{"id":377473,"date":"2022-06-06T10:00:00","date_gmt":"2022-06-06T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=377473"},"modified":"2022-06-06T16:38:03","modified_gmt":"2022-06-06T14:38:03","slug":"co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/","title":{"rendered":"Co ned\u011blat p\u0159ed b\u011bhem? 10 chyb, se kter\u00fdmi se setkal ka\u017ed\u00fd b\u011b\u017eec"},"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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#10_castych_chyb_ktere_pred_behem_mozna_take_delate\" title=\"10 \u010dast\u00fdch chyb, kter\u00e9 p\u0159ed b\u011bhem mo\u017en\u00e1 tak\u00e9 d\u011bl\u00e1te&nbsp;\">10 \u010dast\u00fdch chyb, kter\u00e9 p\u0159ed b\u011bhem mo\u017en\u00e1 tak\u00e9 d\u011bl\u00e1te&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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#1_Nenajite_se\" title=\"1. Nenaj\u00edte se\">1. Nenaj\u00edte se<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#2_Prejite_se\" title=\"2. P\u0159ej\u00edte se\">2. P\u0159ej\u00edte se<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#3_Zkousite_nove_potraviny_pred_dulezitym_behem\" title=\"3. Zkou\u0161\u00edte nov\u00e9 potraviny p\u0159ed d\u016fle\u017eit\u00fdm b\u011bhem\">3. Zkou\u0161\u00edte nov\u00e9 potraviny p\u0159ed d\u016fle\u017eit\u00fdm b\u011bhem<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#4_Podcenujete_hydrataci\" title=\"4. Podce\u0148ujete hydrataci\">4. Podce\u0148ujete hydrataci<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#5_Nepripravujete_telo_na_zatez\" title=\"5. Nep\u0159ipravujete t\u011blo na z\u00e1t\u011b\u017e\">5. Nep\u0159ipravujete t\u011blo na z\u00e1t\u011b\u017e<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#6_Spatne_se_oblecete\" title=\"6. \u0160patn\u011b se oble\u010dete\">6. \u0160patn\u011b se oble\u010dete<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#7_Naplanujete_si_trasu_ktera_nezohlednuje_vas_aktualni_stav\" title=\"7. Napl\u00e1nujete si trasu, kter\u00e1 nezohled\u0148uje v\u00e1\u0161 aktu\u00e1ln\u00ed stav\">7. Napl\u00e1nujete si trasu, kter\u00e1 nezohled\u0148uje v\u00e1\u0161 aktu\u00e1ln\u00ed stav<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#8_Zapomenete_si_pred_behem_zajit_na_toaletu\" title=\"8. Zapomenete si p\u0159ed b\u011bhem zaj\u00edt na toaletu\">8. Zapomenete si p\u0159ed b\u011bhem zaj\u00edt na toaletu<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#9_Vezmete_si_na_beh_uplne_nove_boty\" title=\"9. Vezmete si na b\u011bh \u00fapln\u011b nov\u00e9 boty\">9. Vezmete si na b\u011bh \u00fapln\u011b nov\u00e9 boty<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#10_Zapomenete_si_dobit_telefon_hodinky_nebo_sluchatka\" title=\"10. Zapomenete si dob\u00edt telefon, hodinky nebo sluch\u00e1tka\">10. Zapomenete si dob\u00edt telefon, hodinky nebo sluch\u00e1tka<\/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\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/#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>B\u011bh je skv\u011bl\u00fd sport, a kdy\u017e se sejde ta spr\u00e1vn\u00e1 konstelace hv\u011bzd, m\u016f\u017eeme si ho u\u017e\u00edt na 120 %. Hor\u0161\u00ed je to ov\u0161em v p\u0159\u00edpad\u011b, \u017ee v\u0161echno nen\u00ed tak \u00fapln\u011b ide\u00e1ln\u00ed a my poci\u0165ujeme ur\u010dit\u00fd diskomfort. Mo\u017en\u00e1 jsme se \u0161patn\u011b najedli, nem\u00e1me vhodn\u00e9 oble\u010den\u00ed nebo n\u00e1s potkala jin\u00e1 nep\u0159\u00edjemnost. V dne\u0161n\u00edm \u010dl\u00e1nku se proto zam\u011b\u0159\u00edme na nej\u010dast\u011bj\u0161\u00ed chyby p\u0159ed b\u011bhem, kter\u00e9 dok\u00e1\u017eou tuto aktivitu znep\u0159\u00edjemnit. Pokud se zvl\u00e1dnete vyhnout v\u0161em uveden\u00fdm bod\u016fm, uvid\u00edte, \u017ee si b\u011bh u\u017eijete na maximum a mo\u017en\u00e1 <strong>p\u0159ekon\u00e1te i sv\u016fj dosavadn\u00ed nejlep\u0161\u00ed \u010das.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_castych_chyb_ktere_pred_behem_mozna_take_delate\"><\/span>10 \u010dast\u00fdch chyb, kter\u00e9 p\u0159ed b\u011bhem mo\u017en\u00e1 tak\u00e9 d\u011bl\u00e1te&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Nenajite_se\"><\/span>1. Nenaj\u00edte se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>R\u00e1no vst\u00e1t a vyrazit hned b\u011bhat?<\/strong> Pro n\u011bkoho b\u011b\u017en\u00e1 rutina, pro jin\u00e9ho nep\u0159edstaviteln\u00e1 situace. Ka\u017ed\u00fd \u010dlov\u011bk je<strong> jin\u00fd, <\/strong>a tak odli\u0161n\u011b zvl\u00e1dne i tuhle situaci. Lid\u00e9 citliv\u011bj\u0161\u00ed v t\u00e9to oblasti ov\u0161em mohou m\u00edt <strong>p\u0159i rann\u00edm b\u011bhu v\u00fdrazn\u00e9 probl\u00e9my.<\/strong> Po no\u010dn\u00edm la\u010dn\u011bn\u00ed je v organismu omezen\u00e1 z\u00e1soba sacharid\u016f, zejm\u00e9na pak jatern\u00edho glykogenu. A pokud jste si den p\u0159edt\u00edm dali podve\u010dern\u00ed tr\u00e9nink, po kter\u00e9m n\u00e1sledovala low carb ve\u010de\u0159e, m\u00e1te nejsp\u00ed\u0161 i m\u00e9n\u011b svalov\u00e9ho glykogenu. V tom p\u0159\u00edpad\u011b pak na rann\u00ed tr\u00e9nink zb\u00fdv\u00e1 omezen\u00e9 mno\u017estv\u00ed energie a je dost mo\u017en\u00e9, \u017ee nepod\u00e1te tak intenzivn\u00ed b\u011b\u017eeck\u00fd v\u00fdkon. Pocitov\u011b pro v\u00e1s b\u011bh bude nejsp\u00ed\u0161 i n\u00e1ro\u010dn\u011bj\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U n\u011bkter\u00fdch lid\u00ed m\u016f\u017ee kv\u016fli tomu doj\u00edt tak\u00e9 k poklesu fyziologick\u00e9 hladiny krevn\u00edho cukru, tento stav je zn\u00e1m\u00fd tak\u00e9 jako <strong>hypoglykemie. <\/strong>Ta se projevuje nap\u0159\u00edklad pocen\u00edm, <strong>\u00fanavou, mal\u00e1tnost\u00ed, z\u00e1vrat\u00ed,<\/strong> hladem, brn\u011bn\u00edm t\u011bla, bu\u0161en\u00edm srdce, zblednut\u00edm \u010di slabost\u00ed. Pro takov\u00e9 p\u0159\u00edpady je ide\u00e1ln\u00ed m\u00edt u sebe nap\u0159\u00edklad<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>energetick\u00fd gel<\/strong><\/a><strong>,<\/strong> kter\u00fd t\u011blu dopln\u00ed pot\u0159ebn\u00fd cukr a pom\u016f\u017ee zvr\u00e1tit nep\u0159\u00edjemn\u00fd stav. Pokud v\u00e1m sportov\u00e1n\u00ed nala\u010dno ale nevad\u00ed, sm\u011ble v n\u011bm pokra\u010dujte d\u00e1l. I v\u00e1m bychom ov\u0161em doporu\u010dili, abyste b\u011bhu p\u0159izp\u016fsobili alespo\u0148 posledn\u00ed ve\u010dern\u00ed j\u00eddlo p\u0159edch\u00e1zej\u00edc\u00ed den a nalo\u017eili si v\u011bt\u0161\u00ed porci sacharid\u016f. Uvid\u00edte, \u017ee budete m\u00edt pak i na v\u00fdkon<strong> mnohem v\u00edce energie. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tr\u00e9ninku nala\u010dno se m\u016f\u017eete dozv\u011bd\u011bt v\u00edce informac\u00ed v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/spali-ranni-kardio-trenink-vice-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sp\u00e1l\u00ed rann\u00ed kardio tr\u00e9nink v\u00edce tuku?<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"2_Prejite_se\"><\/span>2. P\u0159ej\u00edte se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opakem k pr\u00e1zdn\u00e9mu \u017ealudku je situace, kdy to zase <strong>s j\u00eddlem p\u0159e\u017eenete.<\/strong> Asi je ka\u017ed\u00e9mu jasn\u00e9, \u017ee nen\u00ed ide\u00e1ln\u00ed d\u00e1t si hov\u011bz\u00ed gul\u00e1\u0161 s osmi knedl\u00edky a pak j\u00edt hned b\u011bhat. Po j\u00eddle toti\u017e na\u0161e t\u011blo za\u010dne soust\u0159e\u010fovat krev do tr\u00e1vic\u00edho syst\u00e9mu, aby mu pomohlo potraviny zpracovat. P\u0159i b\u011bhu ov\u0161em pot\u0159ebujete, aby tato <strong>krev byla sp\u00ed\u0161 ve svalech<\/strong> a mohli jste pod\u00e1vat co <strong>nejlep\u0161\u00ed v\u00fdkony. <\/strong>Nehled\u011b na to, \u017ee brzy po j\u00eddle m\u00e1 \u010dlov\u011bk pocit, \u017ee je v\u00edce nemotorn\u00fd, c\u00edt\u00ed se t\u011b\u017e\u0161\u00ed a \u010dasto se mu i <strong>h\u016f\u0159e pracuje s dechem.<\/strong> To se projev\u00ed t\u0159eba p\u00edch\u00e1n\u00edm v boku, rychlej\u0161\u00edm zad\u00fdch\u00e1n\u00edm a dal\u0161\u00edmi nep\u0159\u00edjemnostmi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vypozorujte si proto na sob\u011b,<strong> za jak dlouho v\u00e1m ned\u011bl\u00e1 probl\u00e9m po j\u00eddle vyb\u011bhnout. <\/strong>N\u011bkdo se u\u017e hodinu po dojeden\u00ed c\u00edt\u00ed, jako kdyby ani nic nesn\u011bdl. Jin\u00fd \u010dlov\u011bk m\u016f\u017ee pot\u0159ebovat klidn\u011b i 3 hodiny, aby pokrm str\u00e1vil. Stejn\u011b tak je rozd\u00edl, jestli si p\u0159ed b\u011bhem d\u00e1te men\u0161\u00ed porci <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/instantni-ovesna-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 ka\u0161e<\/a>, nebo po\u0159\u00e1dnou n\u00e1lo\u017e vaj\u00ed\u010dek. Poslouchejte proto sv\u00e9 t\u011blo a p\u0159ed b\u011bhem preferujte rychleji straviteln\u00e1 j\u00eddla. Pokud c\u00edt\u00edte, \u017ee je v\u00e1m je\u0161t\u011b tro\u0161ku t\u011b\u017eko od \u017ealudku, rad\u011bji po\u010dkejte, ne\u017e abyste se p\u0159i b\u011bhu tr\u00e1pili. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud jste si dali po\u0159\u00e1dn\u00fd ob\u011bd a chcete si j\u00edt hned zab\u011bhat, abyste ho l\u00e9pe str\u00e1vili, op\u011bt si sport nejsp\u00ed\u0161 neu\u017eijete a sp\u00ed\u0161e se budete tr\u00e1pit. Rad\u011bji proto <strong>chv\u00edli vy\u010dkejte a pak vyrazte na del\u0161\u00ed proch\u00e1zku.<\/strong> I p\u0159i n\u00ed si toti\u017e m\u016f\u017eete d\u00e1t po\u0159\u00e1dn\u011b do t\u011bla. V\u00edce se o tom do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-zhubnout-pomoci-chuze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle zhubnout pomoc\u00ed ch\u016fze?<\/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\/2022\/06\/iStock-514382344-1124x793.jpg\" alt=\"chyby p\u0159ed b\u011bhem \u2013 p\u0159ejeden\u00ed\" class=\"wp-image-377481\" width=\"843\" height=\"595\" title=\"chyby p\u0159ed b\u011bhem \u2013 p\u0159ejeden\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1124x793.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-400x282.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1536x1083.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-2048x1444.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_Zkousite_nove_potraviny_pred_dulezitym_behem\"><\/span>3. Zkou\u0161\u00edte nov\u00e9 potraviny p\u0159ed d\u016fle\u017eit\u00fdm b\u011bhem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Napl\u00e1novali jste si na odpoledne sv\u016fj prvn\u00ed p\u016flmaraton nebo v\u00e1s \u010dek\u00e1 d\u016fle\u017eit\u00fd z\u00e1vod? V takov\u00e9 situaci je ide\u00e1ln\u00ed<strong> dr\u017eet se co nejv\u00edce sv\u00e9 obvykl\u00e9 stravovac\u00ed rutiny. <\/strong>Jasn\u011b, m\u016f\u017eete <strong>zv\u00fd\u0161it nap\u0159\u00edklad objem sacharid\u016f <\/strong>den p\u0159edem, abyste si vytvo\u0159ili vy\u0161\u0161\u00ed mno\u017estv\u00ed z\u00e1sobn\u00ed energie. Nen\u00ed ov\u0161em optim\u00e1ln\u00ed p\u0159ed b\u011bhem zkou\u0161et nov\u00e1 j\u00eddla nebo kombinace, kter\u00e9 b\u011b\u017en\u011b nekonzumujete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, \u017ee meloun s jogurtem a<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159echy<\/strong><\/a> vyhovuje va\u0161\u00ed kamar\u00e1dce, je\u0161t\u011b neznamen\u00e1, \u017ee to bude ide\u00e1ln\u00ed p\u0159edz\u00e1vodn\u00ed j\u00eddlo i pro v\u00e1s. Nezvykl\u00e1 kombinace j\u00eddel je\u0161t\u011b ve spojen\u00ed se z\u00e1vodn\u00ed nervozitou a sta\u017een\u00fdm \u017ealudkem by <strong>mohla ve va\u0161em tr\u00e1vic\u00edm traktu zp\u016fsobit p\u011bknou paseku.<\/strong> M\u00edsto super z\u00e1\u017eitku z individu\u00e1ln\u00edho b\u011bhu \u010di z\u00e1vodu byste tak mohli str\u00e1vit den na gau\u010di s nevolnost\u00ed nebo jin\u00fdmi tr\u00e1vic\u00edmi obt\u00ed\u017eemi. <strong>Vsa\u010fte proto na sv\u00e1 osv\u011bd\u010den\u00e1 j\u00eddla, <\/strong>po kter\u00fdch se c\u00edt\u00edte dob\u0159e, a nov\u00e9 dobroty si nechte jako odm\u011bnu po b\u011bhu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ze sebe chcete p\u0159i b\u011bhu dostat maximum, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 nejlep\u0161\u00edch dopl\u0148k\u016f stravy pro b\u011bh, cyklistiku a dal\u0161\u00ed vytrvalostn\u00ed sporty.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Podcenujete_hydrataci\"><\/span>4. Podce\u0148ujete hydrataci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krom\u011b ide\u00e1ln\u00edho j\u00eddla p\u0159ed tr\u00e9ninkem byste <strong>nem\u011bli podce\u0148ovat ani optim\u00e1ln\u00ed hydrataci.<\/strong> Ta je pro samotn\u00fd v\u00fdkon kl\u00ed\u010dov\u00e1. U\u017e p\u0159i ztr\u00e1t\u011b<strong> 2 % vody z celkov\u00e9 t\u011blesn\u00e9 hmotnosti<\/strong> m\u016f\u017eete za\u010d\u00edt poci\u0165ovat prvn\u00ed p\u0159\u00edznaky dehydratace. Co si pod t\u00edm p\u0159edstavit?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>U pr\u016fm\u011brn\u00e9ho 80kg mu\u017ee by ztr\u00e1ta 2 % hmotnosti z vody p\u0159edstavovala p\u0159ibli\u017en\u011b <strong>1,6 l.<\/strong><\/li><li>U pr\u016fm\u011brn\u00e9 60kg \u017eeny by ztr\u00e1ta 2 % hmotnosti z vody p\u0159edstavovala p\u0159ibli\u017en\u011b <strong>1,2 l.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzhledem k tomu, \u017ee p\u0159i hodin\u011b sportu m\u016f\u017ee \u010dlov\u011bk v z\u00e1vislosti na intenzit\u011b a dal\u0161\u00edch faktorech vypotit p\u0159ibli\u017en\u011b<strong> 0,3\u20132,4 l za hodinu,<\/strong> je dopl\u0148ov\u00e1n\u00ed tekutin maxim\u00e1ln\u011b d\u016fle\u017eit\u00e9. Podle doporu\u010den\u00ed ACSM (The American College of Sports Medicine) by m\u011bl sportovec <strong>4 hodiny p\u0159ed v\u00fdkonem vyp\u00edt p\u0159ibli\u017en\u011b 5\u20137 ml vody nebo izotonick\u00e9ho n\u00e1poje na kilogram t\u011blesn\u00e9 hmotnosti (TH).<\/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<ul class=\"wp-block-list\"><li>Pro pr\u016fm\u011brn\u00e9ho 80kg mu\u017ee je to cca <strong>400<\/strong><strong>\u2013<\/strong><strong>560 ml.<\/strong><\/li><li>Pro pr\u016fm\u011brnou 60kg \u017eenu je to cca<strong> 300<\/strong><strong>\u2013<\/strong><strong>420 ml.&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jin\u00e9 zdroje pak pracuj\u00ed s univerz\u00e1ln\u011bj\u0161\u00edm doporu\u010den\u00edm \u2013 vyp\u00edt 500 ml tekutin 2 hodiny p\u0159ed v\u00fdkonem. Vyzkou\u0161ejte si tak sami, co nejl\u00e9pe vyhovuje v\u00e1m, abyste <strong>nem\u011bli ihned po vyb\u011bhnut\u00ed pocit \u017e\u00edzn\u011b.<\/strong> Stejn\u011b tak se ale sna\u017ete vyvarovat i tomu, \u017ee t\u011bsn\u011b p\u0159ed b\u011bhem vypijete litr vody, abyste nebyli dehydratovan\u00ed. Krom\u011b nevolnosti by v\u00e1m p\u0159i aktivit\u011b nejsp\u00ed\u0161 p\u011bkn\u011b \u017eblu\u0148kalo v b\u0159i\u0161e, co\u017e by se mohlo negativn\u011b podepsat na va\u0161em v\u00fdkonu. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli v\u00e1s \u010dek\u00e1 d\u016fle\u017eit\u00fd z\u00e1vod, myslete na hydrataci u\u017e i den p\u0159ed n\u00edm. Tekutiny se pak sna\u017ete dopl\u0148ovat i p\u0159i b\u011bhu, pokud v\u00e1s \u010dek\u00e1 del\u0161\u00ed trasa. Skv\u011ble v\u00e1m s t\u00edm pomohou r\u016fzn\u00e9 <a href=\"https:\/\/gymbeam.cz\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>iontov\u00e9 n\u00e1poje,<\/strong><\/a><strong> kter\u00e9 z\u00e1rove\u0148 dopln\u00ed i pot\u0159ebn\u00e9 elektrolyty. <\/strong>Ty m\u016f\u017eete ov\u0161em p\u0159ijmout i po sportu, a to t\u0159eba ve form\u011b <a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>praktick\u00fdch tablet.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b samotn\u00e9 hydratace v souvislosti se sportem myslete i na sv\u016fj <strong>celkov\u00fd pitn\u00fd re\u017eim. <\/strong>Ka\u017ed\u00fd den byste m\u011bli vyp\u00edt alespo\u0148 <strong>30\u201345 ml tekutin na kilogram TH.<\/strong> P\u0159i nedostate\u010dn\u00e9m p\u0159\u00edjmu by v\u00e1s toti\u017e mohly krom\u011b \u017e\u00edzn\u011b a \u00fanavy potkat i dal\u0161\u00ed obt\u00ed\u017ee, jako je nap\u0159\u00edklad zadr\u017eov\u00e1n\u00ed vody. V\u00edce se o n\u011bm do\u010dtete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody.<\/strong><\/a><strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o d\u016fle\u017eitosti pitn\u00e9ho re\u017eimu, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak nedostate\u010dn\u00fd pitn\u00fd re\u017eim ovliv\u0148uje zdrav\u00ed.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Nepripravujete_telo_na_zatez\"><\/span>5. Nep\u0159ipravujete t\u011blo na z\u00e1t\u011b\u017e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e vyraz\u00edte na ly\u017ee, p\u0159iprav\u00edte si skluznice a nech\u00e1te nabrousit hrany. P\u0159ed cyklo vyj\u00ed\u017e\u010fkou zase nama\u017eete \u0159et\u011bz a dofouknete kola.<strong> <\/strong>Svou <strong>p\u0159\u00edpravu pot\u0159ebuje p\u0159ed v\u00fdkonem i t\u011blo.<\/strong> U n\u011bj nen\u00ed pot\u0159eba \u017e\u00e1dn\u00e9 brou\u0161en\u00ed, maz\u00e1n\u00ed ani jin\u00e9 slo\u017eit\u011bj\u0161\u00ed procesy. Sta\u010d\u00ed ho jen <strong>lehce rozh\u00fdbat <\/strong>a p\u0159ipravit na to, \u017ee vst\u00e1v\u00e1me z gau\u010de a jdeme se v\u011bnovat intenzivn\u011bj\u0161\u00ed aktivit\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U b\u011b\u017ec\u016f m\u016f\u017ee skv\u011ble fungovat<strong> tzv. b\u011b\u017eeck\u00e1 abeceda. <\/strong>Jde o soubor prvk\u016f, jako je nap\u0159\u00edklad star\u00e9 zn\u00e1m\u00e9 p\u0159edkop\u00e1v\u00e1n\u00ed a zakop\u00e1v\u00e1n\u00ed, kter\u00e9 je vhodn\u00e9 p\u0159ed b\u011bhem za\u0159adit. Skv\u011ble t\u00edm <strong>rozh\u00fdbete po cel\u00e9m dni ztuhl\u00e9 nohy, <\/strong>zlep\u0161\u00edte koordinaci, pr\u00e1ci nohou a zv\u00fd\u0161\u00edte pravd\u011bpodobnost, \u017ee se<strong> vyhnete zran\u011bn\u00ed. <\/strong>Stejn\u011b tak je vhodn\u00e9 za\u0159adit p\u0159ed v\u00fdb\u011bhem i cviky, kter\u00e9 v\u00e1m pomohou prokrou\u017eit klouby a p\u0159ipravit pohybov\u00fd i kardiovaskul\u00e1rn\u00ed syst\u00e9m na z\u00e1t\u011b\u017e. Uvid\u00edte, \u017ee i b\u011bh pro v\u00e1s pak bude pocitov\u011b p\u0159\u00edjemn\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\/2022\/06\/iStock-1084604374-1124x749.jpg\" alt=\"chyby p\u0159ed b\u011bhem \u2013 nerozcvi\u010d\u00edte se\" class=\"wp-image-377496\" width=\"843\" height=\"562\" title=\"chyby p\u0159ed b\u011bhem \u2013 nerozcvi\u010d\u00edte se\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-2048x1365.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=\"6_Spatne_se_oblecete\"><\/span>6. \u0160patn\u011b se oble\u010dete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vystr\u010d\u00edte p\u0159ed b\u011bhem <strong>ruku z okna,<\/strong> \u0159eknete si, \u017ee je tam celkem chladno, a tak se podle toho oble\u010dete? To asi nebude ten nejlep\u0161\u00ed zp\u016fsob, jak vyb\u00edrat sv\u016fj sportovn\u00ed outfit. T\u00edm sp\u00ed\u0161e, pokud v\u00e1s \u010dek\u00e1 intenzivn\u011bj\u0161\u00ed b\u011bh. Je toti\u017e rozd\u00edl, jak t\u011blo vn\u00edm\u00e1 teplotu v klidu, nebo p\u0159i pohybu. Abyste byli v\u017edy oble\u010deni tak akor\u00e1t, m\u00e1me pro v\u00e1s jednoduch\u00fd tip. Mrkn\u011bte, kolik je venku aktu\u00e1ln\u011b stup\u0148\u016f, a oble\u010dte se tak, <strong>jako kdyby bylo o cca 10 \u00b0C v\u00edce.<\/strong> Nebojte, zima v\u00e1m ur\u010dit\u011b nebude. Pro p\u0159edstavu pro v\u00e1s m\u00e1me i konkr\u00e9tn\u00ed p\u0159\u00edklady, jak se obl\u00e9ct p\u0159i ur\u010dit\u00e9 teplot\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pro teplotu vy\u0161\u0161\u00ed ne\u017e 25 \u00b0C <\/strong>plat\u00ed heslo: \u201e\u010c\u00edm m\u00e9n\u011b, t\u00edm l\u00e9pe.\u201d \u017deny si bohat\u011b vysta\u010d\u00ed s <a href=\"https:\/\/gymbeam.cz\/damske-funkcni-sortky-infinity-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ortkami<\/a> a <a href=\"https:\/\/gymbeam.cz\/sportovni-podprsenka-infinity-i-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00ed podprsenkou<\/a>, p\u0159\u00edpadn\u011b <a href=\"https:\/\/gymbeam.cz\/tricka-a-tilka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tri\u010dkem<\/a>. Mu\u017ei mohou vyb\u011bhnout pouze v <a href=\"https:\/\/gymbeam.cz\/panske-funkcni-sortky-infinity-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ortk\u00e1ch<\/a>, d\u00edky \u010demu\u017e se nav\u00edc op\u00e1l\u00ed a spust\u00ed tvorbu <a href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu D<\/a> v t\u011ble.&nbsp;&nbsp;<\/li><li><strong>Pokud je mezi 5 a\u017e 10 \u00b0C, <\/strong>bude ide\u00e1ln\u00ed obl\u00e9ct si tenkou sportovn\u00ed \u010delenku, funk\u010dn\u00ed triko s dlouh\u00fdm nebo kr\u00e1tk\u00fdm ruk\u00e1vem, teplej\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/mikiny-a-teplaky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mikinu<\/a>, <a href=\"https:\/\/gymbeam.cz\/fitness-leginy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leg\u00edny<\/a> (mohou b\u00fdt zateplen\u00e9), <a href=\"https:\/\/gymbeam.cz\/ponozky-fitness-3-4s-socks-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pono\u017eky<\/a> (pokud v\u00e1m b\u00fdv\u00e1 zima na nohy, vezm\u011bte si teplej\u0161\u00ed, v chladn\u00e9m po\u010das\u00ed volte v\u017edy takov\u00e9, abyste m\u011bli zakryt\u00e9 kotn\u00edky).<\/li><li><strong>B\u011bhem mraziv\u00fdch teplot, kdy je okolo -10 \u00b0C,<\/strong> je ide\u00e1ln\u00ed obl\u00e9ct si \u010depici, n\u00e1kr\u010dn\u00edk, tenk\u00e9 <a href=\"https:\/\/gymbeam.cz\/tricko-s-dlouhym-rukavem-essential-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">funk\u010dn\u00ed triko s dlouh\u00fdm ruk\u00e1vem<\/a> (saje pot a udr\u017e\u00ed v\u00e1s v teple), teplou <a href=\"https:\/\/gymbeam.cz\/mikiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mikinu<\/a> (zah\u0159eje a udr\u017e\u00ed teplotu), <a href=\"https:\/\/gymbeam.cz\/panska-bunda-stormbreaker-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tenkou bundu<\/a> (kter\u00e1 nepropou\u0161t\u00ed v\u00edtr ani vlhkost), tepl\u00e9 leg\u00edny, tenk\u00e9 funk\u010dn\u00ed pono\u017eky (nap\u0159\u00edklad s p\u0159\u00edm\u011bs\u00ed merino vlny), tepl\u00e9 pono\u017eky a lehk\u00e9 sportovn\u00ed rukavice. P\u0159i b\u011bh\u00e1n\u00ed ve sn\u011bhu by v\u00e1m ve v\u00fdbav\u011b nem\u011bly chyb\u011bt boty s protiskluzovou podr\u00e1\u017ekou.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O optim\u00e1ln\u00edm oble\u010den\u00ed na b\u011bh a dal\u0161\u00edch praktick\u00fdch tipech se do\u010dtete v\u00edce v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak za\u010d\u00edt b\u011bhat? Jednoduch\u00fd n\u00e1vod i pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky.<\/strong><\/a><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-750x1124.jpeg\" alt=\"chyby p\u0159i b\u011bhu - napl\u00e1nujete si trasu, kter\u00e1 nezohled\u0148uje v\u00e1\u0161 aktu\u00e1ln\u00ed stav\" class=\"wp-image-377513\" title=\"chyby p\u0159i b\u011bhu - napl\u00e1nujete si trasu, kter\u00e1 nezohled\u0148uje v\u00e1\u0161 aktu\u00e1ln\u00ed stav\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52.jpeg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Naplanujete_si_trasu_ktera_nezohlednuje_vas_aktualni_stav\"><\/span>7. Napl\u00e1nujete si trasu, kter\u00e1 nezohled\u0148uje v\u00e1\u0161 aktu\u00e1ln\u00ed stav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te v di\u00e1\u0159i na dne\u0161n\u00ed den napl\u00e1novan\u00fd 15km b\u011bh, ale <strong>c\u00edt\u00edte se unaven\u011b, bol\u00ed v\u00e1s hlava a jste bez energie?<\/strong> Nebojte se b\u00fdt tro\u0161ku flexibiln\u011bj\u0161\u00ed a b\u011bh si p\u0159izp\u016fsobit. Nechcete se p\u0159ece dostat do situace, kdy se v\u00e1m ud\u011bl\u00e1 p\u0159i b\u011bhu nevolno a dom\u016f v\u00e1m bude zb\u00fdvat je\u0161t\u011b 5 km. V takov\u00e9m p\u0159\u00edpad\u011b pl\u00e1n zm\u011b\u0148te a <strong>dejte si t\u0159eba jen p\u00e1r kilometr\u016f v okol\u00ed bydli\u0161t\u011b,<\/strong> abyste m\u011bli kdykoliv mo\u017enost vr\u00e1tit se dom\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Situace ov\u0161em m\u016f\u017ee b\u00fdt i opa\u010dn\u00e1. Pokud v\u00e1s \u010dek\u00e1 <strong>kr\u00e1tk\u00fd regenera\u010dn\u00ed b\u011bh v pomal\u00e9m tempu, <\/strong>ale vy m\u00e1te chu\u0165 d\u00e1t si do t\u011bla po\u0159\u00e1dn\u00fdm sprintem, jd\u011bte do toho! Poslechn\u011bte sv\u00e9 t\u011blo a t\u0159eba z toho bude i nov\u00e9 PR. M\u011bjte v\u0161ak na pam\u011bti, \u017ee je d\u016fle\u017eit\u00e1 i regenerace, a hn\u00e1t se ka\u017ed\u00fd den do maxima nen\u00ed ide\u00e1ln\u00ed pro nikoho.&nbsp; A pokud chcete p\u00e1r tip\u016f na to, jak efektivn\u011b podpo\u0159it regeneraci, nem\u011bli byste si nechat uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" class=\"ek-link\">?<\/a><\/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=\"8_Zapomenete_si_pred_behem_zajit_na_toaletu\"><\/span>8. Zapomenete si p\u0159ed b\u011bhem zaj\u00edt na toaletu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017de se v\u00e1m tento bod zd\u00e1 jako banalita? Jeho d\u016fle\u017eitost mi jist\u011b potvrd\u00ed ka\u017ed\u00fd sportovec, kter\u00fd <strong>p\u0159ed v\u00fdkonem n\u011bkdy zapomn\u011bl toaletu nav\u0161t\u00edvit. <\/strong>Ten pocit, \u017ee si pot\u0159ebujete odsko\u010dit, ale nem\u00e1te kam, toti\u017e dok\u00e1\u017ee ka\u017ed\u00fd v\u00fdkon p\u011bkn\u011b znep\u0159\u00edjemnit. M\u00edsto toho, abyste se soust\u0159edili na b\u011bh, pak jen odpo\u010d\u00edt\u00e1v\u00e1te kilometry, kdy u\u017e budete doma. V tom hor\u0161\u00edm p\u0159\u00edpad\u011b jen se smrteln\u00fdm potem na \u010dele vyhled\u00e1v\u00e1te m\u00edsto, kde byste mohli pot\u0159ebu vykonat. Jakmile si ale jednou tuto nep\u0159\u00edjemnou situaci za\u017eijete, u\u017e si ur\u010dit\u011b nikdy nezapomenete na toaletu odsko\u010dit.<strong>&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vezmete_si_na_beh_uplne_nove_boty\"><\/span>9. Vezmete si na b\u011bh \u00fapln\u011b nov\u00e9 boty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koupili jste si nov\u00e9 boty a u\u017e se <strong>nem\u016f\u017eete do\u010dkat, a\u017e v nich kone\u010dn\u011b vyb\u011bhnete? <\/strong>Tak je\u0161t\u011b tro\u0161ku zpomalte. Vyrazit v nich na svou obvyklou trasu by toti\u017e byla velk\u00e1 chyba. Krom\u011b <strong>puch\u00fd\u0159\u016f a od\u011brek by v\u00e1s mohla potr\u00e1pit i bolest jin\u00fdch \u010d\u00e1st\u00ed nohou.<\/strong> Je\u0161t\u011b v\u011bt\u0161\u00edm p\u0159e\u0161lapem by bylo \u0161et\u0159it si nov\u00fd p\u00e1r bot na z\u00e1vod nebo jin\u00fd d\u016fle\u017eit\u00fd b\u011bh. Ale takovou chybu snad \u017e\u00e1dn\u00fd sportovec neud\u011bl\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste m\u011bli jedny boty, ve kter\u00fdch jste byli zvykl\u00ed b\u011bhat, je dobr\u00e9 si na nov\u00e9 zvykat postupn\u011b. Ide\u00e1ln\u00ed je <strong>zkou\u0161et v nich nejprve chodit alespo\u0148 hodinu doma.<\/strong> Pokud by v\u00e1m nesed\u011bly, m\u00e1te je\u0161t\u011b obvykle mo\u017enost boty vr\u00e1tit. Kdy\u017e projdou t\u00edmto prvotn\u00edm testem, je \u010das vyrazit v nich i na krat\u0161\u00ed proch\u00e1zku. P\u0159i n\u00ed nejl\u00e9pe pozn\u00e1te, jestli v\u00e1m<strong> bota dob\u0159e sed\u00ed i v ter\u00e9nu. <\/strong>A\u017e pak v n\u00ed zkuste nejprve krat\u0161\u00ed a pak del\u0161\u00ed b\u011bhy. T\u011blo si na nov\u00fd p\u00e1r bot postupn\u011b zvykne a vy m\u00e1te <strong>jistotu, \u017ee se vyhnete nep\u0159\u00edjemnostem.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Zapomenete_si_dobit_telefon_hodinky_nebo_sluchatka\"><\/span>10. Zapomenete si dob\u00edt telefon, hodinky nebo sluch\u00e1tka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dne\u0161n\u00ed <strong>doba p\u0159eje modern\u00edm technologi\u00edm. <\/strong>Je tak u\u017e t\u00e9m\u011b\u0159 pravidlem, \u017ee b\u011b\u017eci vyr\u00e1\u017e\u00ed sportovat s <strong>chytr\u00fdmi hodinkami, telefonem, kter\u00fd jim m\u011b\u0159\u00ed vzd\u00e1lenost, \u010di bezdr\u00e1tov\u00fdmi sluch\u00e1tky. <\/strong>Rozhodn\u011b tak nechcete za\u017e\u00edt situaci, kdy si nazujete b\u011b\u017eeck\u00e9 boty a zjist\u00edte, \u017ee n\u011bkter\u00e9mu z va\u0161ich technologick\u00fdch par\u0165\u00e1k\u016f do\u0161la \u0161\u0165\u00e1va. Minuty, kter\u00e9 pot\u0159ebuj\u00ed p\u0159\u00edstroje k nabit\u00ed, aby b\u011bh vydr\u017eely, se pak zdaj\u00ed b\u00fdt nekone\u010dn\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jasn\u011b, b\u011bhat se d\u00e1 i bez nich. Ale pokud m\u00e1te lep\u0161\u00ed tempo s <a href=\"https:\/\/gymbeam.cz\/blog\/hudba-a-jeji-vliv-na-vykon-jak-si-poskladat-nadupany-playlist\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">motiva\u010dn\u00ed hudbou<\/a> nebo se cel\u00fd den t\u011b\u0161\u00edte, a\u017e si p\u0159i sportu poslechnete <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\">obl\u00edben\u00fd podcast,<\/a> je to nep\u0159\u00edjemn\u00e9. Stejn\u011b jako situace, kdy se <strong>chyst\u00e1te zab\u011bhnout si nov\u00e9 PR a vybije se v\u00e1m telefon s aplikac\u00ed,<\/strong> kter\u00e1 v\u00e1m m\u011b\u0159\u00ed \u010das a vzd\u00e1lenost. Pokud to jde, zkontrolujte si alespo\u0148 hodinu p\u0159ed pl\u00e1novan\u00fdm b\u011bhem, \u017ee m\u00e1te v\u0161echny technologick\u00e9 vychyt\u00e1vky p\u0159ipraveny pro dal\u0161\u00ed spole\u010dn\u00fd b\u011bh.&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\/2022\/06\/iStock-1297366716-1124x749.jpg\" alt=\"chyby p\u0159i b\u011bhu - zapomenete si dob\u00edt telefon, hodinky nebo sluch\u00e1tka\" class=\"wp-image-377528\" width=\"843\" height=\"562\" title=\"chyby p\u0159i b\u011bhu - zapomenete si dob\u00edt telefon, hodinky nebo sluch\u00e1tka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-2048x1365.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>Chyb, kter\u00e9 m\u016f\u017eete p\u0159ed b\u011bhem ud\u011blat, je pom\u011brn\u011b mnoho. A v\u011bt\u0161ina z nich v\u00e1m pak <strong>dok\u00e1\u017ee sportovn\u00ed aktivitu p\u011bkn\u011b znep\u0159\u00edjemnit.<\/strong> Sna\u017ete se proto hl\u00eddat si v souvislosti s b\u011bhem ide\u00e1ln\u00ed stravu, hydrataci, spr\u00e1vn\u011b se obl\u00e9kat i obouvat, naslouchat t\u011blu a nezapom\u00ednat ani na <strong>nabit\u00ed sv\u00fdch obl\u00edben\u00fdch technologick\u00fdch pomocn\u00edk\u016f.<\/strong> Pokud zvl\u00e1dnete v\u0161echno podchytit, budete schopni <strong>u\u017e\u00edt si ka\u017ed\u00fd v\u00fdb\u011bh na 120 %.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo si p\u0159i b\u011bhu neust\u00e1le na n\u011bco st\u011b\u017euje? Sd\u00edlejte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nek a pomozte mu vyvarovat se \u010dast\u00fdm chyb\u00e1m p\u0159ed b\u011bhem.&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\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jsou dny, kdy se v\u0161echno sejde, jak m\u00e1, a b\u011bh\u00e1 n\u00e1m to prakticky samo. Hor\u0161\u00ed je to ale v p\u0159\u00edpad\u011b, \u017ee ud\u011bl\u00e1me n\u011bkterou z \u010dast\u00fdch chyb. To se pak z b\u011bhu snadno stane utrpen\u00ed. Jak se tomu vyhnout? <\/p>\n","protected":false},"author":100,"featured_media":377574,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6261,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-377473","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-strava-cs","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Co ned\u011blat p\u0159ed b\u011bhem? 10 chyb, se kter\u00fdmi se setkal ka\u017ed\u00fd b\u011b\u017eec - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Existuj\u00ed chyby, kter\u00e9 dok\u00e1\u017eou zkazit b\u011bh a zhor\u0161it v\u00fdkon. 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