{"id":379019,"date":"2022-06-06T15:39:50","date_gmt":"2022-06-06T13:39:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=379019"},"modified":"2022-06-16T15:51:31","modified_gmt":"2022-06-16T13:51:31","slug":"co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/","title":{"rendered":"\u010co nerobi\u0165 pred behom? 10 ch\u00fdb, s ktor\u00fdmi sa stretol ka\u017ed\u00fd be\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.sk\/blog\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#10_castych_chyb_ktore_pred_behom_mozno_robite_aj_vy\" title=\"10 \u010dast\u00fdch ch\u00fdb, ktor\u00e9 pred behom mo\u017eno rob\u00edte aj vy&nbsp;\">10 \u010dast\u00fdch ch\u00fdb, ktor\u00e9 pred behom mo\u017eno rob\u00edte aj vy&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.sk\/blog\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#1_Nenajete_sa\" title=\"1. Nenajete sa\">1. Nenajete sa<\/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\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#2_Prejete_sa\" title=\"2. Prejete sa\">2. Prejete sa<\/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\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#3_Skusate_nove_potraviny_pred_dolezitym_behom\" title=\"3. Sk\u00fa\u0161ate nov\u00e9 potraviny pred d\u00f4le\u017eit\u00fdm behom\">3. Sk\u00fa\u0161ate nov\u00e9 potraviny pred d\u00f4le\u017eit\u00fdm behom<\/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\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#4_Podcenujete_hydrataciu\" title=\"4. Podce\u0148ujete hydrat\u00e1ciu\">4. Podce\u0148ujete hydrat\u00e1ciu<\/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\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#5_Nepripravujete_telo_na_zataz\" title=\"5. Nepripravujete telo na z\u00e1\u0165a\u017e\">5. Nepripravujete telo na z\u00e1\u0165a\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.sk\/blog\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#6_Nevhodne_sa_obleciete\" title=\"6. Nevhodne sa oble\u010diete\">6. Nevhodne sa oble\u010diete<\/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\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#7_Naplanujete_si_trasu_ktora_nezohladnuje_vas_aktualny_stav\" title=\"7. Napl\u00e1nujete si trasu, ktor\u00e1 nezoh\u013ead\u0148uje v\u00e1\u0161 aktu\u00e1lny stav\">7. Napl\u00e1nujete si trasu, ktor\u00e1 nezoh\u013ead\u0148uje v\u00e1\u0161 aktu\u00e1lny 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.sk\/blog\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#8_Zabudnete_si_pred_behom_zajst_na_toaletu\" title=\"8. Zabudnete si pred behom z\u00e1js\u0165 na toaletu\">8. Zabudnete si pred behom z\u00e1js\u0165 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.sk\/blog\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#9_Vezmete_si_na_beh_uplne_nove_topanky\" title=\"9. Vezmete si na beh \u00faplne nov\u00e9 top\u00e1nky\">9. Vezmete si na beh \u00faplne nov\u00e9 top\u00e1nky<\/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\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#10_Zabudnete_si_dobit_telefon_hodinky_alebo_sluchadla\" title=\"10. Zabudnete si dobi\u0165 telef\u00f3n, hodinky alebo sl\u00fachadl\u00e1\">10. Zabudnete si dobi\u0165 telef\u00f3n, hodinky alebo sl\u00fachadl\u00e1<\/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\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/#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>Beh je skvel\u00fd \u0161port, a ke\u010f nastane t\u00e1 spr\u00e1vna kon\u0161tel\u00e1cia hviezd, m\u00f4\u017eeme si ho u\u017ei\u0165 na 120 %. Hor\u0161ie je to v\u0161ak v pr\u00edpade, \u017ee v\u0161etko nie je \u00faplne ide\u00e1lne a my poci\u0165ujeme ur\u010dit\u00fd diskomfort. Mo\u017eno sme sa zle najedli, nem\u00e1me vhodn\u00e9 oble\u010denie alebo n\u00e1s postretla in\u00e1 nepr\u00edjemnos\u0165. V dne\u0161nom \u010dl\u00e1nku sa preto zameriame na naj\u010dastej\u0161ie chyby pred behan\u00edm, ktor\u00e9 dok\u00e1\u017eu znepr\u00edjemni\u0165 t\u00fato aktivitu. Ak sa zvl\u00e1dnete vyhn\u00fa\u0165 v\u0161etk\u00fdm uveden\u00fdm bodom, uvid\u00edte, \u017ee si beh u\u017eijete na maximum, a mo\u017eno <strong>prekon\u00e1te svoj doteraz najlep\u0161\u00ed \u010das<\/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_ktore_pred_behom_mozno_robite_aj_vy\"><\/span>10 \u010dast\u00fdch ch\u00fdb, ktor\u00e9 pred behom mo\u017eno rob\u00edte aj vy&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_Nenajete_sa\"><\/span>1. Nenajete sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>R\u00e1no vsta\u0165 a vyrazi\u0165 hne\u010f beha\u0165?<\/strong> Pre niekoho be\u017en\u00e1 rutina, pre in\u00e9ho nepredstavite\u013en\u00e1 situ\u00e1cia. Ka\u017ed\u00fd \u010dlovek je<strong> in\u00fd<\/strong>, a preto odli\u0161ne zvl\u00e1dne aj t\u00fato situ\u00e1ciu. Samozrejme, \u013eudia citlivej\u0161\u00ed v tejto oblasti m\u00f4\u017eu ma\u0165 <strong>pri rannom behu v\u00fdrazn\u00e9 probl\u00e9my<\/strong>. Po no\u010dnom hladovan\u00ed je v organizme obmedzen\u00e1 z\u00e1soba sacharidov, najm\u00e4 pe\u010de\u0148ov\u00e9ho glykog\u00e9nu. A pokia\u013e ste si de\u0148 predt\u00fdm dali podve\u010dern\u00fd tr\u00e9ning, po ktorom nasledovala low carb ve\u010dera, m\u00e1te zrejme aj menej svalov\u00e9ho glykog\u00e9nu. V tom pr\u00edpade zost\u00e1va na rann\u00fd tr\u00e9ning obmedzen\u00e9 mno\u017estvo energie a je dos\u0165 mo\u017en\u00e9, \u017ee nepod\u00e1te tak\u00fd intenz\u00edvny be\u017eeck\u00fd v\u00fdkon. Ve\u013emi pravdepodobne bude pre v\u00e1s beh aj n\u00e1ro\u010dnej\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 niektor\u00fdch \u013eud\u00ed m\u00f4\u017ee d\u00f4js\u0165 tie\u017e k poklesu fyziologickej hladiny krvn\u00e9ho cukru, tento stav je zn\u00e1my aj ako <strong>hypoglyk\u00e9mia<\/strong>. T\u00e1 sa prejavuje napr\u00edklad poten\u00edm, <strong>\u00fanavou, mal\u00e1tnos\u0165ou, z\u00e1vratmi<\/strong>, hladom, brnen\u00edm tela, b\u00fa\u0161en\u00edm srdca, zblednut\u00edm \u010di slabos\u0165ou. Pre tak\u00e9 pr\u00edpady je ide\u00e1lne ma\u0165 pri sebe napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>energetick\u00fd g\u00e9l<\/strong><\/a>, ktor\u00fd telu dopln\u00ed potrebn\u00fd cukor a pom\u00f4\u017ee zvr\u00e1ti\u0165 nepr\u00edjemn\u00fd stav. Ak v\u00e1m \u0161portovanie nala\u010dno nevad\u00ed, smelo v \u0148om pokra\u010dujte na\u010falej. Aj v\u00e1m by sme v\u0161ak odpor\u00fa\u010dali, aby ste behu prisp\u00f4sobili aspo\u0148 posledn\u00e9 ve\u010dern\u00e9 jedlo predch\u00e1dzaj\u00faci de\u0148 a nalo\u017eili si v\u00e4\u010d\u0161iu porciu sacharidov. Uvid\u00edte, \u017ee budete ma\u0165<strong>&nbsp;omnoho viac energie<\/strong> na v\u00fdkon. <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\u00e9ningu nala\u010dno sa m\u00f4\u017eete dozvedie\u0165 viac inform\u00e1ci\u00ed v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/spali-ranny-kardio-trening-viac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sp\u00e1li rann\u00fd kardio tr\u00e9ning viac 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_Prejete_sa\"><\/span>2. Prejete sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opakom pr\u00e1zdneho \u017eal\u00fadka je situ\u00e1cia, ke\u010f to zase <strong>s jedlom pre\u017eeniete<\/strong>. Asi je ka\u017ed\u00e9mu jasn\u00e9, \u017ee nie je ide\u00e1lne da\u0165 si hov\u00e4dz\u00ed gul\u00e1\u0161 s \u00f4smimi kned\u013eami a potom \u00eds\u0165 hne\u010f beha\u0165. Po jedle toti\u017e na\u0161e telo za\u010dne s\u00fastre\u010fova\u0165 krv do tr\u00e1viaceho syst\u00e9mu, aby mu pomohlo spracova\u0165 potraviny. Po\u010das behania v\u0161ak potrebujete, aby bola t\u00e1to <strong>krv sk\u00f4r vo svaloch<\/strong> a mohli ste pod\u00e1va\u0165 \u010do <strong>najlep\u0161ie v\u00fdkony<\/strong>. Neh\u013eadiac na to, \u017ee po jedle m\u00e1 \u010dlovek pocit, \u017ee je viac nemotorn\u00fd, c\u00edti sa \u0165a\u017e\u0161\u00ed a \u010dasto sa mu aj <strong>hor\u0161ie pracuje s dychom<\/strong>. To sa prejav\u00ed napr\u00edklad pichan\u00edm v boku, r\u00fdchlej\u0161\u00edm zad\u00fdchan\u00edm a \u010fal\u0161\u00edmi nepr\u00edjemnos\u0165ami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odpozorujte si preto na sebe,<strong> za ak\u00fd dlh\u00fd \u010das po jedle v\u00e1m nerob\u00ed probl\u00e9m zabeha\u0165 si<\/strong>. Niekto sa u\u017e hodinu po dojeden\u00ed c\u00edti, akoby ani ni\u010d nezjedol. In\u00fd \u010dlovek m\u00f4\u017ee potrebova\u0165 pokojne aj 3 hodiny, aby str\u00e1vil pokrm. Rovnako je rozdiel, \u010di si d\u00e1te pred behan\u00edm men\u0161iu porciu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/instantna-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovsenej ka\u0161e<\/a> alebo poriadnu n\u00e1lo\u017e vaj\u00ed\u010dok. Po\u010d\u00favajte preto svoje telo a pred behom preferujte r\u00fdchlej\u0161ie str\u00e1vite\u013en\u00e9 jedl\u00e1. Ak c\u00edtite, \u017ee je v\u00e1m e\u0161te trochu \u0165a\u017eko od \u017eal\u00fadka, rad\u0161ej po\u010dkajte, aby ste sa netr\u00e1pili po\u010das behania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste si dali poriadny obed a chcete si \u00eds\u0165 hne\u010f zabeha\u0165, aby ste ho lep\u0161ie str\u00e1vili, zrejme si \u0161port op\u00e4\u0165 neu\u017eijete a sk\u00f4r sa budete tr\u00e1pi\u0165. Rad\u0161ej preto <strong>chv\u00ed\u013eu vy\u010dkajte a potom vyrazte na dlh\u0161iu prech\u00e1dzku<\/strong>. Aj pri nej si toti\u017e m\u00f4\u017eete da\u0165 poriadne do tela. Viac sa o tom do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-rychlo-pomocou-chodze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako schudn\u00fa\u0165 r\u00fdchlo pomocou ch\u00f4dze?<\/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 pred behom \u2013 prejedenie sa\" class=\"wp-image-377481\" width=\"843\" height=\"595\" title=\"chyby pred behom \u2013 prejedenie sa\" 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_Skusate_nove_potraviny_pred_dolezitym_behom\"><\/span>3. Sk\u00fa\u0161ate nov\u00e9 potraviny pred d\u00f4le\u017eit\u00fdm behom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Napl\u00e1novali ste si na popoludnie svoj prv\u00fd polmarat\u00f3n alebo v\u00e1s \u010dakaj\u00fa d\u00f4le\u017eit\u00e9 preteky? V takej situ\u00e1cii je ide\u00e1lne <strong>dr\u017ea\u0165 sa \u010do najviac svojej obvyklej stravovacej rutiny<\/strong>. Jasn\u00e9, m\u00f4\u017eete <strong>zv\u00fd\u0161i\u0165 napr\u00edklad objem sacharidov <\/strong>de\u0148 vopred, aby ste si vytvorili vy\u0161\u0161ie mno\u017estvo z\u00e1sobnej energie. Pred behom v\u0161ak nie je optim\u00e1lne sk\u00fa\u0161a\u0165 nov\u00e9 jedl\u00e1 alebo kombin\u00e1cie, ktor\u00e9 be\u017ene nekonzumujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, \u017ee mel\u00f3n s jogurtom a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechy<\/strong><\/a> vyhovuj\u00fa va\u0161ej kamar\u00e1tke, e\u0161te neznamen\u00e1, \u017ee to bude aj pre v\u00e1s ide\u00e1lne jedlo pred pretekmi. Neoby\u010dajn\u00e1 kombin\u00e1cia jed\u00e1l v spojen\u00ed s nervozitou a stiahnut\u00fdm \u017eal\u00fadkom by <strong>mohli vo va\u0161om tr\u00e1viacom trakte sp\u00f4sobi\u0165 pekn\u00fa paseku<\/strong>. Namiesto super z\u00e1\u017eitku z individu\u00e1lneho behu \u010di pretekov by ste tak mohli str\u00e1vi\u0165 de\u0148 na gau\u010di s nevo\u013enos\u0165ou alebo in\u00fdmi tr\u00e1viacimi \u0165a\u017ekos\u0165ami. <strong>Stavte preto na svoje osved\u010den\u00e9 jedl\u00e1<\/strong>, po ktor\u00fdch sa c\u00edtite dobre a nov\u00e9 dobroty si nechajte ako odmenu po behu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete po\u010das behania dosta\u0165 zo seba maximum, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty<\/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_hydrataciu\"><\/span>4. Podce\u0148ujete hydrat\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem ide\u00e1lneho jedla pred tr\u00e9ningom by ste <strong>nemali podce\u0148ova\u0165 ani optim\u00e1lnu hydrat\u00e1ciu<\/strong>. T\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre samotn\u00fd v\u00fdkon. U\u017e pri strate<strong> 2 % vody z celkovej telesnej hmotnosti<\/strong> m\u00f4\u017eete za\u010da\u0165 poci\u0165ova\u0165 prv\u00e9 pr\u00edznaky dehydrat\u00e1cie. \u010co si pod t\u00fdm predstavi\u0165?<\/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 priemern\u00e9ho 80 kg mu\u017ea by strata 2 % hmotnosti vody predstavovala pribli\u017ene <strong>1,6 l<\/strong>.<\/li><li>U priemernej 60 kg \u017eeny by strata 2 % hmotnosti vody predstavovala pribli\u017ene <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>Vzh\u013eadom na to, \u017ee za hodinu \u0161portu m\u00f4\u017ee \u010dlovek v z\u00e1vislosti od intenzity a \u010fal\u0161\u00edch faktorov vypoti\u0165 pribli\u017ene<strong> 0,3 \u2013 2,4 l<\/strong>, je dop\u013a\u0148anie tekut\u00edn maxim\u00e1lne d\u00f4le\u017eit\u00e9. Pod\u013ea odpor\u00fa\u010dania ACSM (The American College of Sports Medicine) by mal \u0161portovec <strong>4 hodiny pred v\u00fdkonom vypi\u0165 pribli\u017ene 5 \u2013 7 ml vody alebo izotonick\u00e9ho n\u00e1poja na kilogram telesnej hmotnosti (TH).<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pre priemern\u00e9ho 80 kg mu\u017ea je to cca <strong>400 <\/strong><strong>\u2013 <\/strong><strong>560 ml<\/strong>.<\/li><li>Pre priemern\u00fa 60 kg \u017eenu je to cca<strong> 300 <\/strong><strong>\u2013 <\/strong><strong>420 ml<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u00e9 zdroje pracuj\u00fa s univerz\u00e1lnej\u0161\u00edm odpor\u00fa\u010dan\u00edm \u2013 vypi\u0165 500 ml tekut\u00edn 2 hodiny pred v\u00fdkonom. Vysk\u00fa\u0161ajte si tak sami, \u010do v\u00e1m najviac vyhovuje, aby ste <strong>nemali hne\u010f po vybehnut\u00ed pocit sm\u00e4du<\/strong>. Sna\u017ete sa tie\u017e vyvarova\u0165 toho, \u017ee tesne pred behan\u00edm vypijete liter vody, aby ste neboli dehydrovan\u00ed. Okrem nevo\u013enosti by v\u00e1m pri aktivite zrejme pekne \u017eblnkalo v bruchu, \u010do by sa mohlo negat\u00edvne podp\u00edsa\u0165 na va\u0161om v\u00fdkone. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s \u010dakaj\u00fa d\u00f4le\u017eit\u00e9 preteky, myslite na hydrat\u00e1ciu u\u017e de\u0148 vopred. Tekutiny sa sna\u017ete dop\u013a\u0148a\u0165 aj po\u010das behania, ak v\u00e1s \u010dak\u00e1 dlh\u0161ia trasa. Skvele v\u00e1m s t\u00fdm pom\u00f4\u017eu r\u00f4zne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>iontov\u00e9 n\u00e1poje<\/strong><\/a><strong>, ktor\u00e9 z\u00e1rove\u0148 doplnia potrebn\u00e9 elektrolyty<\/strong>. Samozrejme, tie m\u00f4\u017eete prija\u0165 aj po \u0161portovan\u00ed, a to napr\u00edklad vo forme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>praktick\u00fdch tabliet<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem samotnej hydrat\u00e1cie v s\u00favislosti so \u0161portom myslite aj na svoj <strong>celkov\u00fd pitn\u00fd re\u017eim<\/strong>. Ka\u017ed\u00fd de\u0148 by ste mali vypi\u0165 aspo\u0148 <strong>30 \u2013 45 ml tekut\u00edn na kilogram TH<\/strong>. Pri nedostato\u010dnom pr\u00edjme by v\u00e1s toti\u017e mohli okrem sm\u00e4du a \u00fanavy postretn\u00fa\u0165 aj \u010fal\u0161ie \u0165a\u017ekosti, ako je napr\u00edklad zadr\u017eiavanie vody. Viac sa o \u0148om do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako odvodni\u0165 telo a zn\u00ed\u017ei\u0165 zadr\u017eiavanie vody?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o d\u00f4le\u017eitosti pitn\u00e9ho re\u017eimu, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vpl\u00fdva na zdravie nedostato\u010dn\u00fd pitn\u00fd re\u017eim<\/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_zataz\"><\/span>5. Nepripravujete telo na z\u00e1\u0165a\u017e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r ako vyraz\u00edte na ly\u017ee, priprav\u00edte si sk\u013aznice a nech\u00e1te nabr\u00fasi\u0165 hrany. Pred cyklov\u00fdletom zase nama\u017eete re\u0165az a dof\u00fakate koles\u00e1. <strong>Aj telo potrebuje svoju<\/strong> <strong>pr\u00edpravu pred v\u00fdkonom<\/strong>. Pri \u0148om v\u0161ak nie je potrebn\u00e9 br\u00fasenie, mazanie ani in\u00fd zlo\u017eitej\u0161\u00ed proces. Sta\u010d\u00ed ho len <strong>z\u013eahka rozh\u00fdba\u0165 <\/strong>a pripravi\u0165 na to, \u017ee vstaneme z gau\u010da a budeme sa venova\u0165 intenz\u00edvnej\u0161ej aktivite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri be\u017ecoch m\u00f4\u017ee skvele fungova\u0165<strong> tzv. be\u017eeck\u00e1 abeceda<\/strong>. Ide o s\u00fabor prvkov, ako je napr\u00edklad star\u00e9 zn\u00e1me predkop\u00e1vanie a zakop\u00e1vanie, ktor\u00e9 je vhodn\u00e9 zaradi\u0165 pred behan\u00edm. Po celom dni t\u00fdm <strong>perfektne<\/strong> <strong>rozh\u00fdbete stuhnut\u00e9 nohy<\/strong>, zlep\u0161\u00edte koordin\u00e1ciu, pr\u00e1cu n\u00f4h a zv\u00fd\u0161ite pravdepodobnos\u0165, \u017ee sa<strong> vyhnete zraneniu<\/strong>. Pred behan\u00edm je vhodn\u00e9 zaradi\u0165 tie\u017e cviky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu precvi\u010di\u0165 k\u013aby a pripravi\u0165 pohybov\u00fd aj kardiovaskul\u00e1rny syst\u00e9m na z\u00e1\u0165a\u017e. Uvid\u00edte, \u017ee aj samotn\u00fd beh tak bude pre v\u00e1s pocitovo pr\u00edjemnej\u0161\u00ed.<\/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 pred behom \u2013 nerozcvi\u010d\u00edte sa\" class=\"wp-image-377496\" width=\"843\" height=\"562\" title=\"chyby pred behom \u2013 nerozcvi\u010d\u00edte sa\" 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_Nevhodne_sa_obleciete\"><\/span>6. Nevhodne sa oble\u010diete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred behan\u00edm vystr\u010d\u00edte <strong>ruku z okna<\/strong>, poviete si, \u017ee je tam dos\u0165 chladno, a tak sa pod\u013ea toho oble\u010diete? To asi nebude ten najlep\u0161\u00ed sp\u00f4sob, ako si vybera\u0165 svoj \u0161portov\u00fd outfit. Nehovoriac o tom, ak v\u00e1s \u010dak\u00e1 intenz\u00edvnej\u0161\u00ed beh. Je toti\u017e rozdiel, ako telo vn\u00edma teplotu v pokoji alebo pri pohybe. Aby ste boli v\u017edy oble\u010den\u00ed tak akur\u00e1t, m\u00e1me pre v\u00e1s jednoduch\u00fd tip. Pozrite sa, ko\u013eko stup\u0148ov je vonku aktu\u00e1lne, a oble\u010dte sa tak, <strong>akoby bolo o cca 10 \u00b0C viac<\/strong>. Nebojte sa, zima v\u00e1m ur\u010dite nebude. Pre predstavu m\u00e1me pre v\u00e1s aj konkr\u00e9tne pr\u00edklady, ako sa obliec\u0165 pri ur\u010ditej teplote.<\/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>Pre teplotu vy\u0161\u0161iu ako 25 \u00b0C <\/strong>plat\u00ed heslo: \u201e\u010c\u00edm menej, t\u00fdm lep\u0161ie.\u201d \u017deny si bohato vysta\u010dia so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/damske-funkcne-sortky-infinity-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161ortkami<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportova-podprsenka-infinity-i-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161portovou podprsenkou<\/a>, pr\u00edpadne s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/114-zenske-fitness-tricka-a-tielka\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tri\u010dkom<\/a>. Mu\u017ei m\u00f4\u017eu beha\u0165 len v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/panske-funkcne-sortky-infinity-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161ortk\u00e1ch<\/a>, v\u010faka \u010domu sa navy\u0161e op\u00e1lia a spustia tvorbu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitam\u00ednu D<\/a> v tele.<\/li><li><strong>Ak je medzi 5 a\u017e 10 \u00b0C<\/strong>, ide\u00e1lne bude obliec\u0165 si tenk\u00fa \u0161portov\u00fa \u010delenku, funk\u010dn\u00e9 tri\u010dko s dlh\u00fdm alebo kr\u00e1tkym ruk\u00e1vom, teplej\u0161iu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/116-zenske-fitness-mikiny-a-teplaky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mikinu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitness-leginy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">leg\u00edny<\/a> (m\u00f4\u017eu by\u0165 zateplen\u00e9), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ponozky-fitness-3-4s-socks-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pono\u017eky<\/a> (ak v\u00e1m b\u00fdva zima na nohy, vezmite si teplej\u0161ie, v chladnom po\u010das\u00ed si zvo\u013ete v\u017edy tak\u00e9, aby ste mali zakryt\u00e9 \u010dlenky).<\/li><li><strong>Po\u010das mraziv\u00fdch tepl\u00f4t, ke\u010f je okolo -10 \u00b0C<\/strong>, je ide\u00e1lne obliec\u0165 si \u010diapku, n\u00e1kr\u010dn\u00edk, tenk\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tricko-s-dlhym-rukavom-essential-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">funk\u010dn\u00e9 tri\u010dko s dlh\u00fdm ruk\u00e1vom<\/a> (saje pot a udr\u017e\u00ed v\u00e1s v teple), tepl\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/mikiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mikinu<\/a> (zahreje a udr\u017e\u00ed teplotu), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/panska-bunda-stormbreaker-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tenk\u00fa bundu<\/a> (ktor\u00e1 neprep\u00fa\u0161\u0165a vietor ani vlhkos\u0165), tepl\u00e9 leg\u00edny, tenk\u00e9 funk\u010dn\u00e9 pono\u017eky (napr\u00edklad s pr\u00edmesou merino vlny), tepl\u00e9 pono\u017eky a \u013eahk\u00e9 \u0161portov\u00e9 rukavice. Pri behan\u00ed po snehu by v\u00e1m vo v\u00fdbave nemali ch\u00fdba\u0165 top\u00e1nky s proti\u0161mykovou 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\u00e1lnom oble\u010den\u00ed na beh a \u010fal\u0161\u00edch praktick\u00fdch tipoch sa do\u010d\u00edtate viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako za\u010da\u0165 beha\u0165? Jednoduch\u00fd n\u00e1vod aj pre \u00fapln\u00fdch za\u010diato\u010dn\u00edkov<\/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 pri behu - napl\u00e1nujete si trasu, ktor\u00e1 nezoh\u013ead\u0148uje v\u00e1\u0161 aktu\u00e1lny stav\" class=\"wp-image-377513\" title=\"chyby pri behu - napl\u00e1nujete si trasu, ktor\u00e1 nezoh\u013ead\u0148uje v\u00e1\u0161 aktu\u00e1lny 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_ktora_nezohladnuje_vas_aktualny_stav\"><\/span>7. Napl\u00e1nujete si trasu, ktor\u00e1 nezoh\u013ead\u0148uje v\u00e1\u0161 aktu\u00e1lny stav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te v di\u00e1ri na dne\u0161n\u00fd de\u0148 napl\u00e1novan\u00fd 15 km beh, no <strong>c\u00edtite sa unavene, bol\u00ed v\u00e1s hlava a ste bez energie<\/strong>? Nebojte sa by\u0165 tro\u0161ku flexibilnej\u0161\u00ed a beh si prisp\u00f4sobi\u0165. Nechcete sa predsa dosta\u0165 do situ\u00e1cie, ke\u010f v\u00e1m po\u010das behania pr\u00edde zle a domov to bude e\u0161te 5 km. V takom pr\u00edpade pl\u00e1n zme\u0148te a <strong>dajte si napr\u00edklad len nieko\u013eko kilometrov v okol\u00ed bydliska<\/strong>, aby ste mali mo\u017enos\u0165 kedyko\u013evek sa vr\u00e1ti\u0165 domov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, situ\u00e1cia m\u00f4\u017ee by\u0165 opa\u010dn\u00e1. Ak v\u00e1s \u010dak\u00e1 <strong>kr\u00e1tky regenera\u010dn\u00fd beh v pomalom tempe<\/strong>, no vy m\u00e1te chu\u0165 da\u0165 si do tela poriadnym \u0161printom, cho\u010fte do toho! Po\u010d\u00favajte svoje telo a mo\u017eno z toho bude nov\u00fd PR. Majte v\u0161ak na pam\u00e4ti, \u017ee d\u00f4le\u017eit\u00e1 je aj regener\u00e1cia, a hna\u0165 sa ka\u017ed\u00fd de\u0148 na maximum nie je ide\u00e1lne pre nikoho. Ak chcete nieko\u013eko tipov na to, ako efekt\u00edvne podpori\u0165 regener\u00e1ciu, nemali by ste si necha\u0165 ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <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=\" (opens in a new tab)\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/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=\"8_Zabudnete_si_pred_behom_zajst_na_toaletu\"><\/span>8. Zabudnete si pred behom z\u00e1js\u0165 na toaletu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017de sa v\u00e1m tento bod zd\u00e1 ako banalita? Jeho d\u00f4le\u017eitos\u0165 mi ur\u010dite potvrd\u00ed ka\u017ed\u00fd \u0161portovec, ktor\u00fd <strong>pred v\u00fdkonom niekedy zabudol nav\u0161t\u00edvi\u0165 toaletu<\/strong>. Ten pocit, \u017ee si potrebujete odsko\u010di\u0165, ale nem\u00e1te kam, toti\u017e dok\u00e1\u017ee pekne znepr\u00edjemni\u0165 ka\u017ed\u00fd v\u00fdkon. Namiesto toho, aby ste sa s\u00fastredili na beh, potom len odpo\u010d\u00edtavate kilometre domov. V tom hor\u0161om pr\u00edpade so smrte\u013en\u00fdm potom na \u010dele vyh\u013ead\u00e1vate miesto, kde by ste mohli vykona\u0165 potrebu. Ke\u010f t\u00fato nepr\u00edjemn\u00fa situ\u00e1ciu za\u017eijete, u\u017e si ur\u010dite nikdy nezabudnete odsko\u010di\u0165 na toaletu.<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_topanky\"><\/span>9. Vezmete si na beh \u00faplne nov\u00e9 top\u00e1nky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K\u00fapili ste si nov\u00e9 top\u00e1nky a u\u017e sa <strong>nem\u00f4\u017eete do\u010dka\u0165, k\u00fdm v nich kone\u010dne vybehnete<\/strong>? Tak e\u0161te trochu spoma\u013ete. Vyrazi\u0165 v nich na svoju obvykl\u00fa trasu by toti\u017e bola ve\u013ek\u00e1 chyba. Okrem <strong>p\u013euzgierov a odren\u00edn by v\u00e1s mohla potr\u00e1pi\u0165 aj boles\u0165 in\u00fdch \u010dast\u00ed n\u00f4h<\/strong>. E\u0161te v\u00e4\u010d\u0161\u00edm pre\u0161\u013eapom by bolo \u0161etri\u0165 si nov\u00fd p\u00e1r top\u00e1nok na preteky alebo in\u00fd d\u00f4le\u017eit\u00fd beh. No tak\u00fa chybu sn\u00e1\u010f neurob\u00ed \u017eiadny \u0161portovec.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste mali jedny top\u00e1nky, v ktor\u00fdch ste boli zvyknut\u00ed beha\u0165, je dobr\u00e9 zvyka\u0165 si na nov\u00e9 postupne. Ide\u00e1lne je <strong>sk\u00fa\u0161a\u0165 v nich chodi\u0165 najprv doma aspo\u0148 hodinu<\/strong>. Keby v\u00e1m nesedeli, zvy\u010dajne m\u00e1te e\u0161te mo\u017enos\u0165 top\u00e1nky vr\u00e1ti\u0165. Ke\u010f prejd\u00fa t\u00fdmto prvotn\u00fdm testom, je \u010das vyrazi\u0165 v nich aj na krat\u0161iu prech\u00e1dzku. Pri nej najlep\u0161ie zist\u00edte, \u010di v\u00e1m<strong> top\u00e1nky dobre sedia aj v ter\u00e9ne<\/strong>. A\u017e potom v nich sk\u00faste zoza\u010diatku krat\u0161ie, nesk\u00f4r dlh\u0161ie behy. Telo si na nov\u00fd p\u00e1r top\u00e1nok postupne zvykne a vy m\u00e1te <strong>istotu, \u017ee sa vyhnete nepr\u00edjemnostiam<\/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_Zabudnete_si_dobit_telefon_hodinky_alebo_sluchadla\"><\/span>10. Zabudnete si dobi\u0165 telef\u00f3n, hodinky alebo sl\u00fachadl\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dne\u0161n\u00e1 <strong>doba praje modern\u00fdm technol\u00f3gi\u00e1m<\/strong>. Je teda takmer pravidlom, \u017ee be\u017eci vyr\u00e1\u017eaj\u00fa \u0161portova\u0165 <strong>s<\/strong> <strong>inteligentn\u00fdmi hodinkami \u010di so smartf\u00f3nom, ktor\u00fd im meria vzdialenos\u0165, alebo s bezdr\u00f4tov\u00fdmi sl\u00fachadlami<\/strong>. Ur\u010dite preto nechcete za\u017ei\u0165 situ\u00e1ciu, ke\u010f si obujete be\u017eeck\u00e9 top\u00e1nky a zist\u00edte, \u017ee niektor\u00e9mu z va\u0161ich technologick\u00fdch par\u0165\u00e1kov do\u0161la \u0161\u0165ava. Min\u00faty, ktor\u00e9 potrebuj\u00fa pr\u00edstroje na nabitie, aby vydr\u017eali po\u010das behania, sa potom zdaj\u00fa ako nekone\u010dn\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jasn\u00e9, beha\u0165 sa d\u00e1 aj bez nich. Ale pokia\u013e m\u00e1te lep\u0161ie tempo s <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=\" (opens in a new tab)\">motiva\u010dnou hudbou<\/a> alebo sa cel\u00fd de\u0148 te\u0161\u00edte, ako si pri \u0161porte vypo\u010dujete <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)\">ob\u013e\u00faben\u00fd podcast<\/a>, je to nepr\u00edjemn\u00e9. Rovnako je to v situ\u00e1cii, ke\u010f <strong>sa chyst\u00e1te odbehn\u00fa\u0165 si nov\u00fd PR a vybije sa v\u00e1m telef\u00f3n s aplik\u00e1ciou<\/strong>, ktor\u00e1 v\u00e1m meria \u010das a vzdialenos\u0165. Ke\u010f to p\u00f4jde, skontrolujte si aspo\u0148 hodinu pred pl\u00e1novan\u00fdm behom, \u010di m\u00e1te v\u0161etky technologick\u00e9 vychyt\u00e1vky pripraven\u00e9 na \u010fal\u0161\u00ed spolo\u010dn\u00fd beh.<\/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 pri behu - zabudnete si nabi\u0165 telef\u00f3n, hodinky alebo sl\u00fachadl\u00e1\" class=\"wp-image-377528\" width=\"843\" height=\"562\" title=\"chyby pri behu - zabudnete si nabi\u0165 telef\u00f3n, hodinky alebo sl\u00fachadl\u00e1\" 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ch\u00fdb, ktor\u00e9 m\u00f4\u017eete urobi\u0165 pred behom, je pomerne dos\u0165. A v\u00e4\u010d\u0161ina z nich v\u00e1m <strong>dok\u00e1\u017ee t\u00fato \u0161portov\u00fa aktivitu pekne znepr\u00edjemni\u0165<\/strong>. Sna\u017ete sa preto str\u00e1\u017ei\u0165 si v s\u00favislosti s behom ide\u00e1lnu stravu, hydrat\u00e1ciu, spr\u00e1vne sa oblieka\u0165 a ob\u00fava\u0165, na\u010d\u00fava\u0165 svojmu telu a nezab\u00fada\u0165 ani na <strong>nabitie ob\u013e\u00faben\u00fdch technologick\u00fdch pomocn\u00edkov<\/strong>. Ak zvl\u00e1dnete v\u0161etko podchyti\u0165, budete schopn\u00ed <strong>u\u017ei\u0165 si ka\u017ed\u00fd beh na 120 %<\/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 medzi svojimi priate\u013emi niekoho, kto sa pri behu neust\u00e1le na nie\u010do s\u0165a\u017euje? Zdie\u013eajte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nok a pom\u00f4\u017ete mu vyvarova\u0165 sa \u010dast\u00fdch ch\u00fdb pred behan\u00edm.&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>S\u00fa dni, ke\u010f v\u0161etko funguje, ako m\u00e1, a behanie n\u00e1m ide prakticky samo. Hor\u0161ie je to v pr\u00edpade, ke\u010f urob\u00edme niektor\u00fa z \u010dast\u00fdch ch\u00fdb. To sa z behu \u013eahko stane utrpenie. Ako sa tomu vyhn\u00fa\u0165? <\/p>\n","protected":false},"author":100,"featured_media":377586,"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":[3],"tags":[6078,6055,6082],"filter_section":[],"filter_attribute":[13029,13025],"class_list":{"0":"post-379019","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-strava","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-beh","12":"filter_attribute-treningove-chyby-a-tipy","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>\u010co nerobi\u0165 pred behom? 10 ch\u00fdb, s ktor\u00fdmi sa stretol ka\u017ed\u00fd be\u017eec - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Existuj\u00fa chyby, ktor\u00e9 dok\u00e1\u017eu zmari\u0165 behanie a zhor\u0161i\u0165 v\u00fdkon. 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