{"id":403386,"date":"2022-11-21T10:00:00","date_gmt":"2022-11-21T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=403386"},"modified":"2022-11-22T13:29:01","modified_gmt":"2022-11-22T12:29:01","slug":"poskozuje-behani-kolena-a-dalsi-klouby","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/poskozuje-behani-kolena-a-dalsi-klouby\/","title":{"rendered":"Po\u0161kozuje b\u011bh\u00e1n\u00ed kolena a dal\u0161\u00ed klouby?\u00a0"},"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\/poskozuje-behani-kolena-a-dalsi-klouby\/#Je_vlastne_beh_zdravy\" title=\"Je vlastn\u011b b\u011bh zdrav\u00fd?\">Je vlastn\u011b b\u011bh zdrav\u00fd?<\/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\/poskozuje-behani-kolena-a-dalsi-klouby\/#Co_tvrdi_studie_o_vlivu_behu_na_klouby\" title=\"Co tvrd\u00ed studie o vlivu b\u011bhu na klouby\">Co tvrd\u00ed studie o vlivu b\u011bhu na klouby<\/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\/poskozuje-behani-kolena-a-dalsi-klouby\/#Je_vhodne_behat_s_nadvahou\" title=\"Je vhodn\u00e9 b\u011bhat s nadv\u00e1hou?&nbsp;\">Je vhodn\u00e9 b\u011bhat s nadv\u00e1hou?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/poskozuje-behani-kolena-a-dalsi-klouby\/#Jak_snizit_riziko_bolesti_kloubu_z_behu\" title=\"Jak sn\u00ed\u017eit riziko bolesti kloub\u016f z b\u011bhu?\">Jak sn\u00ed\u017eit riziko bolesti kloub\u016f z b\u011bhu?<\/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\/poskozuje-behani-kolena-a-dalsi-klouby\/#Sedmero_pro_zdravy_beh\" title=\"Sedmero pro zdrav\u00fd b\u011bh\">Sedmero pro zdrav\u00fd b\u011bh<\/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\/poskozuje-behani-kolena-a-dalsi-klouby\/#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 pat\u0159\u00ed mezi nejobl\u00edben\u011bj\u0161\u00ed sportovn\u00ed aktivity. D\u00e1 se provozovat t\u00e9m\u011b\u0159 kdekoliv, je vhodn\u00fd pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 sportovce, a nav\u00edc p\u0159in\u00e1\u0161\u00ed i \u0159adu prokazateln\u00fdch v\u00fdhod pro na\u0161e t\u011blo. I tak se ale <strong>\u010dasto setk\u00e1v\u00e1me s n\u00e1zorem, \u017ee je \u0161kodliv\u00fd pro na\u0161e klouby. <\/strong>Pr\u00e1v\u011b to odrazuje od nazut\u00ed b\u011b\u017eeck\u00fdch tenisek \u0159adu lid\u00ed, kte\u0159\u00ed rad\u011bji z\u016fst\u00e1vaj\u00ed jen u ch\u016fze nebo \u0161et\u0159\u00ed sv\u00e9 klouby odpo\u010dinkem na gau\u010di. <strong>D\u011blaj\u00ed dob\u0159e, nebo se zbyte\u010dn\u011b ochuzuj\u00ed o skv\u011bl\u00e9 b\u011b\u017eeck\u00e9 z\u00e1\u017eitky a benefity tohoto sportu?&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=\"Je_vlastne_beh_zdravy\"><\/span>Je vlastn\u011b b\u011bh zdrav\u00fd?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O tom, \u017ee je pohyb obecn\u011b pro na\u0161e t\u011blo blahod\u00e1rn\u00fd, nen\u00ed t\u0159eba ani pochybovat. Evoluce budi\u017e d\u016fkazem, jsme zkr\u00e1tka zrozeni k pohybu, b\u011bhu nevyj\u00edmaje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">B\u011bh\u00e1n\u00ed m\u00e1 pozitivn\u00ed vliv na:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>kardiovaskul\u00e1rn\u00ed zdrav\u00ed<\/li><li>psychiku&nbsp;<\/li><li>tvrdost a odolnost kost\u00ed (mineralizaci)&nbsp;<\/li><li>kontrolu optim\u00e1ln\u00ed hmotnosti <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak je to ale s b\u011bh\u00e1n\u00edm a klouby?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Co ale kolena, ky\u010dle a vlastn\u011b cel\u00fd pohybov\u00fd apar\u00e1t?<strong> Mus\u00edme za b\u011bh opravdu zaplatit po\u0161kozen\u00fdmi chrupavkami?&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tomuto t\u00e9matu se v\u011bnovala \u0159ada studi\u00ed, z nich\u017e v\u011bt\u0161ina p\u0159i\u0161la s pozitivn\u00edmi z\u00e1v\u011bry. N\u011bkter\u00e9 dokonce nazna\u010duj\u00ed p\u0159esn\u00fd opak, <strong>\u017ee b\u011bh zdrav\u00ed kloub\u016f podporuje. <\/strong>Tyto povzbuzuj\u00edc\u00ed v\u00fdsledky byly zaznamen\u00e1ny zejm\u00e9na v prac\u00edch, kter\u00e9 se zam\u011b\u0159ily na rekrea\u010dn\u00ed sportovce. Ti oproti t\u011bm profesion\u00e1ln\u00edm sv\u00e9 klouby zpravidla vystavuj\u00ed ni\u017e\u0161\u00ed z\u00e1t\u011b\u017ei, kter\u00e1 m\u016f\u017ee b\u00fdt pro t\u011blo optim\u00e1ln\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mus\u00edme na to v\u0161e ale koukat v \u0161ir\u0161\u00ed perspektiv\u011b. Na stav na\u0161ich kloub\u016f m\u00e1 toti\u017e vliv cel\u00e1 \u0159ada dal\u0161\u00edch faktor\u016f. Je to hlavn\u011b genetika, t\u011blesn\u00e1 hmotnost a tak\u00e9 celkov\u00e1 z\u00e1t\u011b\u017e pohybov\u00e9ho apar\u00e1tu, mezi kterou pat\u0159\u00ed zejm\u00e9na charakter zam\u011bstn\u00e1n\u00ed a pohyb. A u n\u011bj neplat\u00ed \u010d\u00edm m\u00e9n\u011b, t\u00edm l\u00e9pe ve smyslu, \u017ee si budeme kolena a ky\u010dle \u0161et\u0159it na st\u00e1\u0159\u00ed. Sp\u00ed\u0161 naopak. Zd\u00e1 se, \u017ee <strong>pokud je pohyb vykon\u00e1v\u00e1n spr\u00e1vn\u011b a v rozumn\u00e9 m\u00ed\u0159e, klouby z n\u011bj profituj\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samoz\u0159ejm\u011b v p\u0159\u00edpad\u011b, \u017ee \u010dlov\u011bk m\u00e1 velkou nadv\u00e1hu nebo obezitu, bude lep\u0161\u00ed za\u010d\u00edt s rychlou ch\u016fz\u00ed s turistick\u00fdmi holemi. Na b\u011bh bude bezpe\u010dn\u011bj\u0161\u00ed p\u0159ej\u00edt a\u017e po adaptaci kloub\u016f na z\u00e1t\u011b\u017e a ide\u00e1ln\u011b i po zhubnut\u00ed n\u011bkolika kil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, jak\u00e9 benefity p\u0159in\u00e1\u0161\u00ed b\u011bh na\u0161emu t\u011blu? Pak si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 d\u016fvod\u016f, pro\u010d za\u010d\u00edt b\u011bhat. Jak se zm\u011bn\u00ed va\u0161e t\u011blo?&nbsp;<\/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\/11\/iStock-1308574122-1124x750.jpg\" alt=\"Je b\u011bh \u0161kodliv\u00fd pro klouby?\" class=\"wp-image-403581\" width=\"843\" height=\"563\" title=\"Je b\u011bh \u0161kodliv\u00fd pro klouby?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vliv sportovn\u00edch aktivit na klouby<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Z\u00e1sluhou adapta\u010dn\u00edch mechanism\u016f, kter\u00e9 nast\u00e1vaj\u00ed p\u0159i pravideln\u00e9 z\u00e1t\u011b\u017ei kloub\u016f, doch\u00e1z\u00ed ke <strong>zlep\u0161en\u00ed jejich funkce a<\/strong> <strong>rozsahu pohybu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20133]<\/span><\/li><li>Klouby se d\u00edky pohybu v\u00edce promaz\u00e1vaj\u00ed synovi\u00e1ln\u00ed tekutinou, kter\u00e1 pom\u00e1h\u00e1 zabezpe\u010dovat <strong>v\u00fd\u017eivu chrupavek. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li><li>Z\u00e1rove\u0148 doch\u00e1z\u00ed k efektivn\u011bj\u0161\u00edmu <strong>odplavov\u00e1n\u00ed odpadn\u00edch l\u00e1tek,<\/strong> kter\u00e9 vznikaj\u00ed p\u0159i metabolismu prob\u00edhaj\u00edc\u00edm v chrupavce. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li><li>D\u00edky sportu <strong>posilujeme svaly, vazy a dal\u0161\u00ed t\u011blesn\u00e9 struktury, kter\u00e9 kloub obklopuj\u00ed <\/strong>a poskytuj\u00ed mu funk\u010dn\u00ed oporu. To se m\u016f\u017ee projevit nap\u0159\u00edklad lep\u0161\u00edm a stabiln\u011bj\u0161\u00edm dr\u017een\u00edm t\u011bla.<span style=\"color:#ff6600\" class=\"tadv-color\"> [2\u20133]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I p\u0159es zm\u00edn\u011bn\u00e9 prosp\u011b\u0161n\u00e9 \u00fa\u010dinky pohybu na klouby \u0159ada lid\u00ed tvrd\u00ed, \u017ee b\u011bh pro n\u011b p\u0159edstavuje nadm\u011brnou z\u00e1t\u011b\u017e, kter\u00e1 nen\u00ed zdrav\u00e1. Za hlavn\u00ed riziko pova\u017euj\u00ed opot\u0159eben\u00ed chrupavek, kter\u00e9 mus\u00ed tlumit tvrd\u00e9 dopady zejm\u00e9na na asfaltu \u010di jin\u00e9m tvrd\u00e9m povrchu. I proto se <strong>b\u011bh \u010dasto \u0159ad\u00ed mezi aktivity, kter\u00e9 maj\u00ed na n\u00e1\u0161 pohybov\u00fd apar\u00e1t velk\u00fd dopad (high impact activities).<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>To ale neznamen\u00e1, \u017ee je pro klouby \u0161kodliv\u00fd.<\/strong> Chrupavky se toti\u017e vysok\u00e9 z\u00e1t\u011b\u017ei dok\u00e1\u017eou p\u0159izp\u016fsobit, a pokud si rovnou z gau\u010de nezab\u011bhneme maraton a m\u00edsto toho p\u016fjdeme cestou postupn\u011b se zvy\u0161uj\u00edc\u00edho objemu tr\u00e9ninku, nem\u011bl by je b\u011bh po\u0161kozovat. To samoz\u0159ejm\u011b plat\u00ed pro lidi, kte\u0159\u00ed svou b\u011b\u017eeckou kari\u00e9ru odstartuj\u00ed s relativn\u011b zdrav\u00fdmi klouby a v\u011bnuj\u00ed n\u00e1le\u017eitou pozornost p\u00e9\u010di o n\u011b, <a href=\"https:\/\/gymbeam.cz\/kloubni-vyziva\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00fd\u017eiv\u011b<\/a> a regeneraci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle sou\u010dasn\u00e9ho v\u011bd\u011bn\u00ed to vypad\u00e1, \u017ee klouby v tomto sm\u011bru funguj\u00ed podobn\u011b jako svaly, pokud je nebudeme pou\u017e\u00edvat a d\u00e1vat jim dostate\u010dn\u00fd impuls, m\u016f\u017ee se postupn\u011b zhor\u0161ovat jejich funk\u010dnost. Tak\u017ee i tady plat\u00ed star\u00e9 zn\u00e1m\u00e9 \u201eUse it or Lose it\u201d. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kter\u00e9 dopl\u0148ky stravy v\u00e1m mohou pomoci podpo\u0159it b\u011b\u017eeck\u00fd nebo jin\u00fd aerobn\u00ed v\u00fdkon, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/\" target=\"_blank\" 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><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=\"Co_tvrdi_studie_o_vlivu_behu_na_klouby\"><\/span>Co tvrd\u00ed studie o vlivu b\u011bhu na klouby<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V r\u00e1mci zkoum\u00e1n\u00ed vlivu b\u011bhu na zdrav\u00ed kloub\u016f v\u011bdci<strong> nej\u010dast\u011bji zhodnocuj\u00ed riziko vzniku osteoartritidy (OA). <\/strong>Tohle onemocn\u011bn\u00ed je toti\u017e jedn\u00edm z nejv\u011bt\u0161\u00edch stra\u0161\u00e1k\u016f na\u0161ich kloub\u016f. Doch\u00e1z\u00ed p\u0159i n\u011bm k ub\u00fdv\u00e1n\u00ed hmoty chrupavky, kter\u00e1 pak nedok\u00e1\u017ee tak dob\u0159e sni\u017eovat ot\u0159esy a t\u0159en\u00ed kost\u00ed v kloubu. V\u00fdsledkem toho je bolest, otoky v oblasti kloub\u016f a omezen\u00e1 pohyblivost. V nejhor\u0161\u00edm (4. st\u00e1diu OA) je ji\u017e nutn\u00e1 operace v podob\u011b tot\u00e1ln\u00ed endoprot\u00e9zy kloubu, nej\u010dast\u011bji kolenn\u00edho nebo ky\u010deln\u00edho.<span style=\"color:#ff6600\" class=\"tadv-color\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dlouhodob\u00e9 zat\u011b\u017eov\u00e1n\u00ed kloub\u016f, ke kter\u00e9mu p\u0159i b\u011bhu doch\u00e1z\u00ed, by mohlo znamenat vy\u0161\u0161\u00ed riziko vzniku OA. <strong>U b\u011b\u017ec\u016f se ale ani v r\u00e1mci dlouhodob\u00fdch studi\u00ed nepoda\u0159ilo tuto spojitost potvrdit.<\/strong> V porovn\u00e1n\u00ed s neb\u011b\u017eci u nich byl dokonce sledov\u00e1n men\u0161\u00ed v\u00fdskyt tohoto onemocn\u011bn\u00ed. Rozd\u00edl byl pozorov\u00e1n tak\u00e9 mezi rekrea\u010dn\u00edmi b\u011b\u017eci a profesion\u00e1ly s t\u00edm, \u017ee m\u00e9n\u011b \u010dasto se p\u0159\u00edznaky OA objevili u amat\u00e9r\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ni\u010d\u00ed b\u011bh chrupavku?<strong><\/strong><\/h3>\n\n\n\n<p>Podle metaanal\u00fdzy, kter\u00e1 vyhodnocovala v\u00fdsledky 43 studi\u00ed, do\u0161lo bezprost\u0159edn\u011b po b\u011bhu ke sn\u00ed\u017een\u00ed objemu chrupavky. Ukazuje se v\u0161ak, \u017ee tato zm\u011bna nen\u00ed trval\u00e1. B\u011bhem pohybu se toti\u017e dynamicky m\u011bn\u00ed rozlo\u017een\u00ed a mno\u017estv\u00ed tekutin v kloubu. Jedn\u00e1 se ale o p\u0159echodn\u00fd stav. Z v\u00fdsledk\u016f t\u00e9to pr\u00e1ce toti\u017e vypl\u00fdv\u00e1, \u017ee <strong>chrupavka m\u00e1 dobrou schopnost se po tr\u00e9ninku zotavit, a dok\u00e1\u017ee se tak efektivn\u011b p\u0159izp\u016fsobit opakovan\u00e9 z\u00e1t\u011b\u017ei. <\/strong>Dal\u0161\u00edm zaj\u00edmav\u00fdm zji\u0161t\u011bn\u00edm bylo, \u017ee u lid\u00ed s leh\u010d\u00edm po\u0161kozen\u00edm chrupavky vlivem b\u011bhu nedo\u0161lo ke zhor\u0161en\u00ed stavu jejich kloub\u016f.<span style=\"color:#ff6600\" class=\"tadv-color\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fkazem adapta\u010dn\u00edch schopnost\u00ed chrupavky je tak\u00e9 dal\u0161\u00ed studie. V n\u00ed v\u011bdci pozorovali zv\u00fd\u0161en\u00ed mno\u017estv\u00ed glykosaminoglykanu (GAG), kter\u00fd je d\u016fle\u017eitou struktur\u00e1ln\u00ed sou\u010d\u00e1st\u00ed chrupavky. Souvis\u00ed toti\u017e s jej\u00ed kvalitou. Ve srovn\u00e1n\u00ed s kontroln\u00ed (sedavou) skupinou m\u011bly za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ekyn\u011b <strong>po 10 t\u00fddnech tr\u00e9ninku<\/strong> (b\u011bh 3kr\u00e1t t\u00fddn\u011b, postupn\u00e9 zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee) <strong>vy\u0161\u0161\u00ed hodnoty t\u00e9to l\u00e1tky. <\/strong>Jedn\u00e1 se tak o <strong>pozitivn\u00ed odezvu chrupavky na tr\u00e9ninkovou z\u00e1t\u011b\u017e.<\/strong> [<span style=\"color:#ff6600\" class=\"tadv-color\">8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b pravideln\u00e9ho pohybu je pro zdrav\u00ed kloub\u016f d\u016fle\u017eit\u00e1 tak\u00e9 jejich v\u00fd\u017eiva a celkov\u00e1 p\u00e9\u010de o zdrav\u00ed pohybov\u00e9ho apar\u00e1tu. O v\u00fd\u017eiv\u011b na klouby se pak do\u010dtete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kloubni-vyzivu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak vybrat nejlep\u0161\u00ed kloubn\u00ed v\u00fd\u017eivu?&nbsp;<\/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=\"925\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg\" alt=\"Je b\u011bh \u0161kodliv\u00fd pro chrupavku?\" class=\"wp-image-403630\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg 925w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-329x400.jpeg 329w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1264x1536.jpeg 1264w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1685x2048.jpeg 1685w\" sizes=\"auto, (max-width: 925px) 100vw, 925px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Je pro klouby \u0161etrn\u011bj\u0161\u00ed b\u011bh, nebo ch\u016fze?<strong><\/strong><\/h3>\n\n\n\n<p>Lid\u00e9, kte\u0159\u00ed se o sv\u00e9 klouby boj\u00ed, \u010dasto preferuj\u00ed ch\u016fzi p\u0159ed b\u011bhem. M\u016f\u017ee se toti\u017e zd\u00e1t, \u017ee p\u0159i proch\u00e1zce nebo na t\u00fa\u0159e nezat\u00ed\u017e\u00edme pohybov\u00fd apar\u00e1t tolik jako p\u0159i b\u011bhu. Jak u\u017e ale v\u00edme, zd\u00e1n\u00ed \u010dasto klame a ani v tomto p\u0159\u00edpad\u011b nen\u00ed v\u0161e \u010dernob\u00edl\u00e9. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e si v\u011bdci vzali pod lupu vliv b\u011bhu a ch\u016fze na chrupavku, zjistili, \u017ee <strong>v kone\u010dn\u00e9m d\u016fsledku maj\u00ed tyto aktivity podobn\u00fd efekt.<\/strong> P\u0159i b\u011bhu sice doch\u00e1zelo k intenzivn\u011bj\u0161\u00edmu kontaktu jednotliv\u00fdch \u010d\u00e1st\u00ed kloub\u016f, ale celkov\u00e1 z\u00e1t\u011b\u017e na klouby byla srovnateln\u00e1 s efektem ch\u016fze.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za t\u00edm nejsp\u00ed\u0161 stoj\u00ed fakt, \u017ee <strong>p\u0159i b\u011bhu sice chrupavka mus\u00ed tlumit tvrd\u0161\u00ed kontakty kost\u00ed, ale na druhou stranu tyto dotyky trvaj\u00ed men\u0161\u00ed dobu ne\u017e v p\u0159\u00edpad\u011b ch\u016fze.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je d\u00e1no krat\u0161\u00edm \u010dasem kontaktu chodidla se zem\u00ed. Ur\u010ditou roli patrn\u011b hraje tak\u00e9 po\u010det krok\u016f na stejn\u00e9 vzd\u00e1lenosti, kter\u00fdch ud\u011bl\u00e1me p\u0159i b\u011bhu m\u00e9n\u011b ne\u017e za ch\u016fze. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ukazuje se, \u017ee <strong>celkov\u00e1 z\u00e1t\u011b\u017e na klouby<\/strong>, kter\u00e1 je pro rozvoj osteoartritidy st\u011b\u017eejn\u00ed, je u b\u011bhu pom\u011brn\u011b n\u00edzk\u00e1.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1, 6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Dal\u0161\u00ed zaj\u00edmavost\u00ed je, \u017ee <strong>pro na\u0161e kolena a ky\u010dle by mohlo b\u00fdt prosp\u011b\u0161n\u011bj\u0161\u00ed b\u011bhat rychleji.<\/strong> P\u0159\u00ed\u010dina je zase v po\u010dtu krok\u016f. Kdy\u017e stejnou vzd\u00e1lenost zab\u011bhneme rychleji, ud\u011bl\u00e1me jich m\u00e9n\u011b ne\u017e v pomalej\u0161\u00edm tempu. V\u00fdsledkem bude zase celkov\u011b men\u0161\u00ed z\u00e1t\u011b\u017e na pohybov\u00fd apar\u00e1t. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pat\u0159\u00edte mezi lidi, kte\u0159\u00ed ji\u017e dlouho pl\u00e1nuj\u00ed za\u010d\u00edt s pravideln\u00fdm b\u011bh\u00e1n\u00edm, ale chyb\u00ed v\u00e1m motivace? V tom p\u0159\u00edpad\u011b v\u00e1m mohou pomoci praktick\u00e9 rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-ucinnych-tipu-jak-se-motivovat-k-behu-kdyz-se-vam-nechce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 \u00fa\u010dinn\u00fdch tip\u016f, jak se motivovat k b\u011bhu, kdy\u017e se v\u00e1m zrovna nechce.&nbsp;<\/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=\"Je_vhodne_behat_s_nadvahou\"><\/span>Je vhodn\u00e9 b\u011bhat s nadv\u00e1hou?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e jsme se pr\u00e1v\u011b dozv\u011bd\u011bli, \u017ee b\u011bh vlastn\u011b nen\u00ed nejv\u011bt\u0161\u00edm nep\u0159\u00edtelem kloub\u016f, nab\u00edz\u00ed se ot\u00e1zka, <strong>zda je ne\u0161kodn\u00fd i pro lidi s vy\u0161\u0161\u00ed t\u011blesnou hmotnost\u00ed.<\/strong> T\u011bm se toti\u017e tradi\u010dn\u011b doporu\u010duje preferovat plav\u00e1n\u00ed, cyklistiku, ch\u016fzi s holemi (Nordic Walking) a dal\u0161\u00ed aktivity, kter\u00e9 se pova\u017euj\u00ed za bezpe\u010dn\u011bj\u0161\u00ed pro pohybov\u00fd apar\u00e1t. I v tomto p\u0159\u00edpad\u011b by to mo\u017en\u00e1 mohlo b\u00fdt zase trochu jinak.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hovo\u0159\u00ed o tom studie, kter\u00e1 se zam\u011b\u0159ila na b\u011b\u017ece s norm\u00e1ln\u00ed hmotnost\u00ed, nadv\u00e1hou a obezitou. V r\u00e1mci n\u00ed do\u0161li odborn\u00edci k z\u00e1v\u011bru, \u017ee <strong>b\u011b\u017eci s norm\u00e1ln\u00ed hmotnost\u00ed m\u011bli \u010dast\u011bji zran\u011bn\u00ed kolene v porovn\u00e1n\u00ed s t\u011bmi s vy\u0161\u0161\u00ed t\u011blesnou hmotnost\u00ed. <\/strong>V tomto ohledu je ale d\u016fle\u017eit\u00e9 zm\u00ednit, \u017ee lid\u00e9 s ni\u017e\u0161\u00ed hmotnost\u00ed mohli b\u011bhat del\u0161\u00ed \u00faseky a tr\u00e9novat \u010dast\u011bji, \u010d\u00edm\u017e se pravd\u011bpodobnost vzniku zran\u011bn\u00ed zvy\u0161uje. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadm\u011brn\u00e1 hmotnost m\u00e1 sama o sob\u011b negativn\u00ed vliv na klouby. P\u0159i jej\u00edm sni\u017eov\u00e1n\u00ed ale nen\u00ed nutn\u00e9 z\u016fstat jen u ch\u016fze a plav\u00e1n\u00ed. <strong>I b\u011bh m\u016f\u017ee b\u00fdt efektivn\u00edm n\u00e1strojem pro p\u00e1len\u00ed kalori\u00ed a zlep\u0161en\u00ed t\u011blesn\u00e9ho slo\u017een\u00ed u lid\u00ed s nadv\u00e1hou a obezitou. <\/strong>V jejich p\u0159\u00edpad\u011b ale plat\u00ed dvojn\u00e1sob, \u017ee by m\u011bli za\u010d\u00edt pomalu a z\u00e1t\u011b\u017e zvy\u0161ovat postupn\u011b. Klidn\u011b svou pohybovou aktivitu mohou odstartovat rychlou ch\u016fz\u00ed s holemi, pak p\u0159ej\u00edt na ch\u016fzi bez hol\u00ed a \u010dasem i na b\u011bh. D\u00edky tomu jejich klouby z\u00edskaj\u00ed mo\u017enost se postupn\u011b p\u0159izp\u016fsobovat z\u00e1t\u011b\u017ei. Pokud v\u0161e p\u016fjde, jak m\u00e1, a budou hubnout, \u010dasem se dostanou na ni\u017e\u0161\u00ed hmotnost, kter\u00e1 bude pro jejich kolena i ky\u010dle hned o n\u011bco p\u0159\u00edzniv\u011bj\u0161\u00ed. B\u011bhat toti\u017e n\u011bkolik let s nadm\u011brnou hmotnost\u00ed m\u016f\u017ee b\u00fdt rizikov\u00e9 pro rozvoj OA.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee byste r\u00e1di zhubli p\u00e1r kilogram\u016f a nev\u00edte, jak na to, praktick\u00e9 tipy najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed.<\/strong><\/a><strong>&nbsp;<\/strong><\/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\/11\/iStock-1349665590-1124x749.jpg\" alt=\"Je zdrav\u00e9 b\u011bhat s nadv\u00e1hou?\" class=\"wp-image-403666\" width=\"843\" height=\"562\" title=\"Je zdrav\u00e9 b\u011bhat s nadv\u00e1hou?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-2048x1365.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=\"Jak_snizit_riziko_bolesti_kloubu_z_behu\"><\/span>Jak sn\u00ed\u017eit riziko bolesti kloub\u016f z b\u011bhu?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro v\u0161echny nejen za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece tak\u00e9 plat\u00ed, \u017ee by m\u011bli <strong>investovat do kvalitn\u00ed tlumiv\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-jak-si-vybrat-tenisky-na-beh\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obuvi<\/strong><\/a><strong>, stejn\u011b jako do <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jake-obleceni-je-nejlepsi-do-fitka-nebo-na-beh-seznamte-se-s-vlastnostmi-materialu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>funk\u010dn\u00edho oble\u010den\u00ed na b\u011bh<\/strong><\/a><strong>, d\u00e1le vyb\u00edrat m\u011bk\u010d\u00ed ter\u00e9n<\/strong> (lesn\u00ed a poln\u00ed cesty)a <strong>ide\u00e1ln\u011b si na za\u010d\u00e1tku nechat poradit od zku\u0161en\u00e9ho tren\u00e9ra. <\/strong>Ten jim m\u016f\u017ee pomoci se spr\u00e1vnou technikou b\u011bhu. Sou\u010dasn\u011b se vyplat\u00ed nezapom\u00ednat ani na silov\u00fd tr\u00e9nink. Pravideln\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilov\u00e1n\u00ed nohou<\/a> toti\u017e vede ke zpevn\u011bn\u00ed sval\u016f a dal\u0161\u00edch podp\u016frn\u00fdch t\u011blesn\u00fdch tk\u00e1n\u00ed obklopuj\u00edc\u00edch klouby.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s p\u0159esto <strong>po b\u011bh\u00e1n\u00ed bol\u00ed klouby<\/strong>, p\u0159\u00ed\u010dina m\u016f\u017ee b\u00fdt jinde ne\u017e v b\u011bhu jako takov\u00e9m. \u010casto se tak m\u016f\u017ee projevit <strong>nadm\u011brn\u00e1 z\u00e1t\u011b\u017e, nedostatek odpo\u010dinku, nevhodn\u00e1 obuv nebo \u0161patn\u00e1 technika b\u011bhu.<\/strong> Tyto probl\u00e9my se ale daj\u00ed vy\u0159e\u0161it a nen\u00ed hned nutn\u00e9 b\u011bh za\u0159adit na seznam aktivit, kter\u00e9 jsou pro v\u00e1s zapov\u011bzen\u00e9. Zkuste rad\u011bji vyhledat b\u011b\u017eeck\u00e9ho tren\u00e9ra, sportovn\u00edho l\u00e9ka\u0159e nebo fyzioterapeuta, kter\u00fd m\u00e1 zku\u0161enosti s b\u011b\u017eci a pom\u016f\u017ee v\u00e1m zlep\u0161it se ve v\u0161ech oblastech b\u011bhu tak, aby klouby nebolely.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sedmero_pro_zdravy_beh\"><\/span>Sedmero pro zdrav\u00fd b\u011bh<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Udr\u017eujte si zdravou hmotnost<\/h3>\n\n\n\n<p>Nadv\u00e1ha nen\u00ed pro klouby optim\u00e1ln\u00ed. P\u0159edstavuje toti\u017e extra z\u00e1t\u011b\u017e, kterou mus\u00ed tlumit. Pokud \u010dlov\u011bk m\u00e1 n\u011bjak\u00e1 nadbyte\u010dn\u00e1 kila, je lep\u0161\u00ed se zam\u011b\u0159it na jejich <strong>postupn\u00e9 zbavov\u00e1n\u00ed<\/strong>. P\u0159i tom se nejl\u00e9pe osv\u011bd\u010dila kombinace \u2013\u2060 <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dku, kardia a silov\u00e9ho tr\u00e9ninku.<\/a><span style=\"color:#ff6600\" class=\"tadv-color\"> [12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Vyberte si kvalitn\u00ed b\u011b\u017eeckou obuv<\/h3>\n\n\n\n<p>V b\u011b\u017eeck\u00fdch bot\u00e1ch byste se v prvn\u00ed \u0159ad\u011b m\u011bli c\u00edtit pohodln\u011b. Ve v\u00fdb\u011bru v\u0161ak hraje d\u016fle\u017eitou roli tak\u00e9 <strong>typ povrchu<\/strong>, na kter\u00e9m nej\u010dast\u011bji b\u011bh\u00e1te (asfalt, lesn\u00ed cesty, trail). Ve specializovan\u00fdch b\u011b\u017eeck\u00fdch prodejn\u00e1ch v\u00e1m nav\u00edc mohou ud\u011blat diagnostiku do\u0161lapu, p\u0159i kter\u00e9 zjist\u00ed, zda nem\u00e1te sklon k pronaci (chodidlo se vychyluje sm\u011brem dovnit\u0159) nebo supinaci (chodidlo se vychyluje sm\u011brem ven). <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zam\u011b\u0159te se na spr\u00e1vnou b\u011b\u017eeckou techniku<\/h3>\n\n\n\n<p>S tou v\u00e1m m\u016f\u017ee poradit<strong> b\u011b\u017eeck\u00fd tren\u00e9r, <\/strong>nebo si alespo\u0148 na internetu vyhledejte videa s popisem spr\u00e1vn\u00e9 techniky, abyste vid\u011bli, jak na to. V\u00fdhodou tren\u00e9ra je, \u017ee v\u00e1m m\u016f\u017ee rovnou opravit techniku a nejsp\u00ed\u0161 si v\u0161imne i detail\u016f, kter\u00e9 vy sami nevn\u00edm\u00e1te. Taky v\u00e1s m\u016f\u017ee n\u011bkdo p\u0159i b\u011bhu nato\u010dit na video, na kter\u00e9m pak uvid\u00edte, zda ned\u011bl\u00e1te n\u011bjakou z\u00e1sadn\u00ed chybu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg\" alt=\"Jak b\u011bhat zdrav\u011b? \" class=\"wp-image-403682\" title=\"Jak b\u011bhat zdrav\u011b? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. Na b\u011bh volte tra\u0165 s m\u011bk\u010d\u00edm povrchem<\/h3>\n\n\n\n<p>Pokud m\u00e1te v okol\u00ed <strong>les nebo poln\u00ed cesty<\/strong>, ide\u00e1ln\u011b se na tr\u00e9nink vydejte tam. Pro klouby jsou tyto povrchy vhodn\u011bj\u0161\u00ed, proto\u017ee nevy\u017eaduj\u00ed tolik tlumen\u00ed jako v p\u0159\u00edpad\u011b asfaltu. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. P\u0159ed b\u011bhem se lehce rozcvi\u010dte&nbsp;<\/h3>\n\n\n\n<p>Sta\u010d\u00ed se b\u011bhem n\u011bkolika minut<strong> rozh\u00fdbat a prokrou\u017eit klouby cel\u00e9ho t\u011bla. <\/strong>Ti, kte\u0159\u00ed to s b\u011bh\u00e1n\u00edm mysl\u00ed opravdu v\u00e1\u017en\u011b, mohou p\u0159idat p\u00e1r cvik\u016f z b\u011b\u017eeck\u00e9 abecedy.&nbsp;Pokud v\u00e1s zaj\u00edm\u00e1, na co dal\u0161\u00edho d\u00e1t p\u0159ed b\u011bhem pozor, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co ned\u011blat p\u0159ed b\u011bhem? 10 chyb, se kter\u00fdmi se setkal ka\u017ed\u00fd b\u011b\u017eec.<\/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<h3 class=\"wp-block-heading\">6. Z\u00e1t\u011b\u017e zvy\u0161ujte postupn\u011b a nezapom\u00ednejte na odpo\u010dinek<\/h3>\n\n\n\n<p>Pokud s b\u011bh\u00e1n\u00edm za\u010d\u00edn\u00e1te, p\u0159id\u00e1vejte postupn\u011b kilometry i dobu, kterou na tr\u00e9ninku str\u00e1v\u00edte. Vyhnete se tak p\u0159et\u00ed\u017een\u00ed, kter\u00e9 by v\u00e1s mohlo na del\u0161\u00ed dobu vy\u0159adit ze hry. Pro v\u011bt\u0161inu amat\u00e9rsk\u00fdch b\u011b\u017ec\u016f nav\u00edc nen\u00ed vhodn\u00e9, aby b\u011bhali denn\u011b. Va\u0161e klouby toti\u017e pot\u0159ebuj\u00ed dostatek odpo\u010dinku, aby se mohly zregenerovat a p\u0159ipravit na dal\u0161\u00ed b\u011bh. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. B\u011bh dopl\u0148ujte posilov\u00e1n\u00edm<\/h3>\n\n\n\n<p>V r\u00e1mci dn\u016f, kdy neb\u011bh\u00e1te, za\u0159a\u010fte posilov\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s vlastn\u00ed vahou<\/a>, <a href=\"https:\/\/gymbeam.cz\/cinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinkami<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>. Zam\u011b\u0159te se na st\u0159ed t\u011bla a doln\u00ed kon\u010detiny. Zpevn\u00edte tak svaly obklopuj\u00edc\u00ed klouby a d\u00edky pevn\u00e9mu st\u0159edu t\u011bla m\u016f\u017eete zlep\u0161it tak\u00e9 svou koordinaci a stabilitu. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Na z\u00e1klad\u011b zm\u00edn\u011bn\u00fdch poznatk\u016f se zd\u00e1, \u017ee je b\u011bh vhodnou sportovn\u00ed aktivitou pro v\u011bt\u0161inu lid\u00ed. Nem\u016f\u017eeme ale zapomenout na to, \u017ee <strong>ka\u017ed\u00fd z n\u00e1s m\u00e1 jinou startovn\u00ed pozici a velkou roli hraje tak\u00e9 aktu\u00e1ln\u00ed zdravotn\u00ed stav. <\/strong>V\u0161e rovn\u011b\u017e z\u00e1le\u017e\u00ed na moment\u00e1ln\u00edm kontextu \u017eivota a jak do n\u011bj b\u011bh zapad\u00e1, proto\u017ee kdy\u017e dva d\u011blaj\u00ed tot\u00e9\u017e, nen\u00ed to tot\u00e9\u017e.&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>Dal\u0161\u00ed praktick\u00e9 rady pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece najdete 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\u011b za\u010d\u00e1te\u010dn\u00edky.&nbsp;<\/strong><\/a><\/li><li>S udr\u017een\u00edm motivace v\u00e1m zase pomohou tipy z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat.&nbsp;&nbsp;<\/a><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po p\u0159e\u010dten\u00ed dne\u0161n\u00edho \u010dl\u00e1nku ji\u017e v\u00edte, \u017ee to s t\u00edm <strong>negativn\u00edm vlivem b\u011bhu na klouby nebude tak hork\u00e9. <\/strong>Podle sou\u010dasn\u00fdch poznatk\u016f p\u016fsob\u00ed tato pohybov\u00e1 aktivita sp\u00ed\u0161e v pozitivn\u00edm sm\u011bru. M\u00e1 dokonce srovnateln\u00fd dopad na klouby jako ch\u016fze. <strong>Pokud tedy nem\u00e1te n\u011bjak\u00e9 onemocn\u011bn\u00ed pohybov\u00e9ho apar\u00e1tu, nen\u00ed d\u016fvod se \u0161kodliv\u00e9ho \u00fa\u010dinku b\u011bhu v tomto ohledu ob\u00e1vat.<\/strong> Pravideln\u00e9 zat\u011b\u017eov\u00e1n\u00ed kloub\u016f nav\u00edc m\u016f\u017ee p\u016fsobit blahod\u00e1rn\u011b na v\u00fd\u017eivu a funkci chrupavek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro v\u0161echny b\u011b\u017ece ale plat\u00ed, obzvl\u00e1\u0161\u0165 ze za\u010d\u00e1tku, \u017ee by m\u011bli <strong>tr\u00e9ninkovou z\u00e1t\u011b\u017e zvy\u0161ovat postupn\u011b<\/strong> a nezapom\u00ednat na odpo\u010dinek. Jen tak daj\u00ed sv\u00fdm kloub\u016fm mo\u017enost dostate\u010dn\u011b regenerovat a na fyzickou aktivitu se l\u00e9pe adaptovat.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a m\u00e1te v okol\u00ed n\u011bkoho, kdo si mysl\u00ed, \u017ee b\u011bh je pro klouby \u0161kodliv\u00fd, sd\u00edlejte s n\u00edm tento \u010dl\u00e1nek. T\u0159eba mu pom\u016f\u017eete zm\u011bnit na b\u011bh n\u00e1zor.&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\/joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJoint Supplements\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\/gelatine-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGelatine Joint supplements\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 b\u011bh\u00e1n\u00edm si lid\u00e9 \u010dasto spojuj\u00ed po\u0161kozen\u00ed kloub\u016f, a tak se mu rad\u011bji vyh\u00fdbaj\u00ed. D\u011blaj\u00ed dob\u0159e, nebo to s t\u00edm negativn\u00edm vlivem b\u011bhu na kolena a ky\u010dle nebude tak zl\u00e9? Odpov\u011b\u010f najdete v dne\u0161n\u00edm \u010dl\u00e1nku. <\/p>\n","protected":false},"author":129,"featured_media":403450,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6261,6789,7479,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-403386","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-klouby","10":"tag-trenink","11":"tag-zdravi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Po\u0161kozuje b\u011bh\u00e1n\u00ed kolena a dal\u0161\u00ed klouby?\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"M\u016f\u017ee b\u011bh\u00e1n\u00ed zp\u016fsobit bolest kolen a ky\u010dl\u00ed? 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