{"id":404806,"date":"2022-11-21T16:12:04","date_gmt":"2022-11-21T15:12:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=404806"},"modified":"2022-11-28T15:27:12","modified_gmt":"2022-11-28T14:27:12","slug":"poskodzuje-behanie-kolena-a-dalsie-klby","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/poskodzuje-behanie-kolena-a-dalsie-klby\/","title":{"rendered":"Po\u0161kodzuje behanie kolen\u00e1 a \u010fal\u0161ie k\u013aby?"},"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\/poskodzuje-behanie-kolena-a-dalsie-klby\/#Je_vlastne_beh_zdravy\" title=\"Je vlastne beh zdrav\u00fd?\">Je vlastne beh 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.sk\/blog\/poskodzuje-behanie-kolena-a-dalsie-klby\/#Co_tvrdia_studie_o_vplyve_behu_na_klby\" title=\"\u010co tvrdia \u0161t\u00fadie o vplyve behu na k\u013aby\">\u010co tvrdia \u0161t\u00fadie o vplyve behu na k\u013aby<\/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\/poskodzuje-behanie-kolena-a-dalsie-klby\/#Je_vhodne_behat_s_nadvahou\" title=\"Je vhodn\u00e9 beha\u0165 s nadv\u00e1hou?\">Je vhodn\u00e9 beha\u0165 s nadv\u00e1hou?<\/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\/poskodzuje-behanie-kolena-a-dalsie-klby\/#Ako_znizit_riziko_bolesti_klbov_z_behu\" title=\"Ako zn\u00ed\u017ei\u0165 riziko bolesti k\u013abov z behu?\">Ako zn\u00ed\u017ei\u0165 riziko bolesti k\u013abov z behu?<\/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\/poskodzuje-behanie-kolena-a-dalsie-klby\/#Sedem_tipov_pre_zdravy_beh\" title=\"Sedem tipov pre zdrav\u00fd beh\">Sedem tipov pre zdrav\u00fd beh<\/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\/poskodzuje-behanie-kolena-a-dalsie-klby\/#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 patr\u00ed medzi najob\u013e\u00fabenej\u0161ie \u0161portov\u00e9 aktivity. D\u00e1 sa prev\u00e1dzkova\u0165 takmer kdeko\u013evek, je vhodn\u00fd pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch \u0161portovcov, a navy\u0161e prin\u00e1\u0161a aj mno\u017estvo preuk\u00e1zate\u013en\u00fdch v\u00fdhod pre na\u0161e telo. Aj tak sa ale <strong>\u010dasto stret\u00e1vame s n\u00e1zorom, \u017ee je \u0161kodliv\u00fd pre na\u0161e k\u013aby.<\/strong> Pr\u00e1ve to odr\u00e1dza od obutia be\u017eeck\u00fdch tenisiek mnoho \u013eud\u00ed, ktor\u00ed rad\u0161ej zost\u00e1vaj\u00fa len pri ch\u00f4dzi alebo \u0161etria svoje k\u013aby odpo\u010dinkom na gau\u010di. <strong>Robia dobre, alebo sa zbyto\u010dne ochudob\u0148uj\u00fa o skvel\u00e9 be\u017eeck\u00e9 z\u00e1\u017eitky a benefity tohto \u0161portu?<\/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 vlastne beh zdrav\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O tom, \u017ee je pohyb v\u0161eobecne pre na\u0161e telo blahodarn\u00fd, nie je treba ani pochybova\u0165. Evol\u00facia je d\u00f4kazom, \u017ee sme skr\u00e1tka zroden\u00ed k pohybu, beh nevynech\u00e1vaj\u00fac.<\/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\">Behanie m\u00e1 pozit\u00edvny vplyv na:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>kardiovaskul\u00e1rne zdravie<\/li><li>psychiku&nbsp;<\/li><li>tvrdos\u0165 a odolnos\u0165 kost\u00ed (mineraliz\u00e1cia)<\/li><li>kontrolu optim\u00e1lnej hmotnosti <span style=\"color: #ff6600\">[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\">Ako je to ale s behan\u00edm a k\u013abmi?<\/h3>\n\n\n\n<p>\u010co ale kolen\u00e1, bedr\u00e1 a vlastne cel\u00fd pohybov\u00fd apar\u00e1t? <strong>Mus\u00edme za beh skuto\u010dne zaplati\u0165 po\u0161koden\u00fdmi chrupavkami?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tejto t\u00e9me sa venovalo mno\u017estvo \u0161t\u00fadi\u00ed, z ktor\u00fdch v\u00e4\u010d\u0161ina pri\u0161la s pozit\u00edvnymi z\u00e1vermi. Niektor\u00e9 dokonca nazna\u010duj\u00fa presn\u00fd opak, <strong>\u017ee beh zdravie k\u013abov podporuje.<\/strong> Tieto povzbudzuj\u00face v\u00fdsledky boli zaznamenan\u00e9 najm\u00e4 v pr\u00e1cach, ktor\u00e9 sa zamerali na rekrea\u010dn\u00fdch \u0161portovcov. T\u00ed oproti t\u00fdm profesion\u00e1lnym svoje k\u013aby spravidla vystavuj\u00fa ni\u017e\u0161ej z\u00e1\u0165a\u017ei, ktor\u00e1 m\u00f4\u017ee by\u0165 pre telo optim\u00e1lnej\u0161ia.<\/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\u0161etko pozera\u0165 v \u0161ir\u0161ej perspekt\u00edve. Na stav na\u0161ich k\u013abov m\u00e1 toti\u017e vplyv cel\u00fd rad \u010fal\u0161\u00edch faktorov. Je to hlavne genetika, telesn\u00e1 hmotnos\u0165 a taktie\u017e celkov\u00e1 z\u00e1\u0165a\u017e pohybov\u00e9ho apar\u00e1tu, medzi ktor\u00fa patr\u00ed najm\u00e4 charakter zamestnania a pohyb. A u neho neplat\u00ed \u010d\u00edm menej, t\u00fdm lep\u0161ie v zmysle, \u017ee si budeme kolen\u00e1 a bedr\u00e1 \u0161etri\u0165 na starobu. Sk\u00f4r naopak. Zd\u00e1 sa, \u017ee <strong>pokia\u013e je pohyb vykon\u00e1van\u00fd spr\u00e1vne a v rozumnej miere, k\u013aby z neho profituj\u00fa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme v pr\u00edpade, \u017ee \u010dlovek m\u00e1 ve\u013ek\u00fa nadv\u00e1hu alebo obezitu, bude lep\u0161ie za\u010da\u0165 s r\u00fdchlou ch\u00f4dzou s turistick\u00fdmi palicami. Na beh bude bezpe\u010dnej\u0161ie prejs\u0165 a\u017e po adapt\u00e1cii k\u013abov na z\u00e1\u0165a\u017e a ide\u00e1lne aj po schudnut\u00ed nieko\u013ek\u00fdch k\u00edl.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, ak\u00e9 benefity prin\u00e1\u0161a beh n\u00e1\u0161mu telu? Potom si pre\u010d\u00edtajte n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>11 d\u00f4vodov, pre\u010do za\u010da\u0165 beha\u0165. Ako sa zmen\u00ed va\u0161e telo?<\/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 beh \u0161kodliv\u00fd pre k\u013aby?\" class=\"wp-image-403581\" width=\"843\" height=\"563\" title=\"Je beh \u0161kodliv\u00fd pre k\u013aby?\" 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\">Vplyv \u0161portov\u00fdch aktiv\u00edt na k\u013aby<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Z\u00e1sluhou adapta\u010dn\u00fdch mechanizmov, ktor\u00e9 nast\u00e1vaj\u00fa pri pravidelnej z\u00e1\u0165a\u017ei k\u013abov, doch\u00e1dza k <strong>zlep\u0161eniu ich funkcie a rozsahu pohybu.<\/strong> <span style=\"color: #ff6600\">[2\u20133]<\/span><\/li><li>K\u013aby sa v\u010faka pohybu viac premaz\u00e1vaj\u00fa synovi\u00e1lnou tekutinou, ktor\u00e1 pom\u00e1ha zabezpe\u010dova\u0165 <strong>v\u00fd\u017eivu chrupaviek.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/li><li>Z\u00e1rove\u0148 doch\u00e1dza k efekt\u00edvnej\u0161iemu <strong>odplavovaniu odpadov\u00fdch l\u00e1tok,<\/strong> ktor\u00e9 vznikaj\u00fa pri metabolizme prebiehaj\u00facom v chrupavke. <span style=\"color: #ff6600\">[11]<\/span><\/li><li>V\u010faka \u0161portu <strong>posil\u0148ujeme svaly, v\u00e4zy a \u010fal\u0161ie telesn\u00e9 \u0161trukt\u00fary, ktor\u00e9 k\u013ab obklopuj\u00fa<\/strong> a poskytuj\u00fa mu funk\u010dn\u00fa oporu. To sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad lep\u0161\u00edm a stabilnej\u0161\u00edm dr\u017ean\u00edm tela. <span style=\"color: #ff6600\">[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>Aj napriek spom\u00ednan\u00fdm prospe\u0161n\u00fdm \u00fa\u010dinkom pohybu na k\u013aby mnoho \u013eud\u00ed tvrd\u00ed, \u017ee beh pre nich predstavuje nadmern\u00fa z\u00e1\u0165a\u017e, ktor\u00e1 nie je zdrav\u00e1. Za hlavn\u00e9 riziko pova\u017euj\u00fa opotrebovanie chrupaviek, ktor\u00e9 musia tlmi\u0165 tvrd\u00e9 dopady najm\u00e4 na asfalte \u010di inom tvrdom povrchu. Aj preto sa <strong>beh \u010dasto rad\u00ed medzi aktivity, ktor\u00e9 maj\u00fa na n\u00e1\u0161 pohybov\u00fd apar\u00e1t ve\u013ek\u00fd vplyv (high impact activities).<\/strong><\/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 pre k\u013aby \u0161kodliv\u00fd.<\/strong> Chrupavky sa toti\u017e vysokej z\u00e1\u0165a\u017ei dok\u00e1\u017eu prisp\u00f4sobi\u0165, a pokia\u013e si rovno z gau\u010da nezabehneme marat\u00f3n a namiesto toho p\u00f4jdeme cestou postupne sa zvy\u0161uj\u00faceho objemu tr\u00e9ningu, nemal by ich beh po\u0161kodzova\u0165. To samozrejme plat\u00ed pre \u013eud\u00ed, ktor\u00ed svoju be\u017eeck\u00fa kari\u00e9ru od\u0161tartuj\u00fa s relat\u00edvne zdrav\u00fdmi k\u013abmi a venuj\u00fa n\u00e1le\u017eit\u00fa pozornos\u0165 starostlivosti o nich, <a href=\"https:\/\/gymbeam.sk\/23-klbova-vyziva\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">v\u00fd\u017eive<\/a> a regener\u00e1cii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea s\u00fa\u010dasn\u00e9ho poznania to vyzer\u00e1, \u017ee k\u013aby v tomto smere funguj\u00fa podobne ako svaly, pokia\u013e ich nebudeme pou\u017e\u00edva\u0165 a d\u00e1va\u0165 im dostato\u010dn\u00fd impulz, m\u00f4\u017ee sa postupne zhor\u0161ova\u0165 ich funk\u010dnos\u0165. Tak\u017ee aj tu plat\u00ed star\u00e9 zn\u00e1me \u201eUse it or Lose it\u201d. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ktor\u00e9 doplnky stravy v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 podpori\u0165 be\u017eeck\u00fd alebo in\u00fd aer\u00f3bny v\u00fdkon, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty.<\/a><\/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_tvrdia_studie_o_vplyve_behu_na_klby\"><\/span>\u010co tvrdia \u0161t\u00fadie o vplyve behu na k\u013aby<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V r\u00e1mci sk\u00famania vplyvu behu na zdravie k\u013abov vedci <strong>naj\u010dastej\u0161ie zhodnocuj\u00fa riziko vzniku osteoartrit\u00eddy (OA).<\/strong> Toto ochorenie je toti\u017e jedn\u00fdm z najv\u00e4\u010d\u0161\u00edch stra\u0161iakov na\u0161ich k\u013abov. Doch\u00e1dza pri \u0148om k ub\u00fadaniu hmoty chrupavky, ktor\u00e1 potom nedok\u00e1\u017ee tak dobre zni\u017eova\u0165 otrasy a trenie kost\u00ed v k\u013abe. V\u00fdsledkom toho je boles\u0165, opuchy v oblasti k\u013abov a obmedzen\u00e1 pohyblivos\u0165. V najhor\u0161om (4. \u0161t\u00e1diu OA) je u\u017e nutn\u00e1 oper\u00e1cia v podobe tot\u00e1lnej endoprot\u00e9zy k\u013abu, naj\u010dastej\u0161ie kolenn\u00e9ho alebo bedrov\u00e9ho. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dlhodob\u00e9 za\u0165a\u017eovanie k\u013abov, ku ktor\u00e9mu pri behu doch\u00e1dza, by mohlo znamena\u0165 vy\u0161\u0161ie riziko vzniku OA. <strong>U be\u017ecov sa ale ani v r\u00e1mci dlhodob\u00fdch \u0161t\u00fadi\u00ed nepodarilo t\u00fato spojitos\u0165 potvrdi\u0165.<\/strong> V porovnan\u00ed s nebe\u017ecami u nich bol dokonca sledovan\u00fd men\u0161\u00ed v\u00fdskyt tohto ochorenia. Rozdiel bol pozorovan\u00fd aj medzi rekrea\u010dn\u00fdmi be\u017ecami a profesion\u00e1lmi s t\u00fdm, \u017ee menej \u010dasto sa pr\u00edznaky OA objavili u amat\u00e9rov. <span style=\"color: #ff6600\">[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 beh chrupavku?<\/h3>\n\n\n\n<p>Pod\u013ea metaanal\u00fdzy, ktor\u00e1 vyhodnocovala v\u00fdsledky 43 \u0161t\u00fadi\u00ed, do\u0161lo bezprostredne po behu k zn\u00ed\u017eeniu objemu chrupavky. Ukazuje sa v\u0161ak, \u017ee t\u00e1to zmena nie je trval\u00e1. Po\u010das pohybu sa toti\u017e dynamicky men\u00ed rozlo\u017eenie a mno\u017estvo tekut\u00edn v k\u013abe. Ide v\u0161ak o prechodn\u00fd stav. Z v\u00fdsledkov tejto pr\u00e1ce toti\u017e vypl\u00fdva, \u017ee <strong>chrupavka m\u00e1 dobr\u00fa schopnos\u0165 sa po tr\u00e9ningu zotavi\u0165 a dok\u00e1\u017ee sa tak efekt\u00edvne prisp\u00f4sobi\u0165 opakovanej z\u00e1\u0165a\u017ei.<\/strong> \u010eal\u0161\u00edm zauj\u00edmav\u00fdm zisten\u00edm bolo, \u017ee u \u013eud\u00ed s \u013eah\u0161\u00edm po\u0161koden\u00edm chrupavky vplyvom behu nedo\u0161lo k zhor\u0161eniu stavu ich k\u013abov.<span style=\"color: #ff6600\"> [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\u00f4kazom adapta\u010dn\u00fdch schopnost\u00ed chrupavky je aj \u010fal\u0161ia \u0161t\u00fadia. V nej vedci pozorovali zv\u00fd\u0161enie mno\u017estva glykozaminoglyk\u00e1nu (GAG), ktor\u00fd je d\u00f4le\u017eitou \u0161truktur\u00e1lnou s\u00fa\u010das\u0165ou chrupavky. S\u00favis\u00ed toti\u017e s jej kvalitou. V porovnan\u00ed s kontrolnou (sedavou) skupinou mali za\u010d\u00ednaj\u00face be\u017ekyne <strong>po 10 t\u00fd\u017ed\u0148och tr\u00e9ningu<\/strong> (beh 3kr\u00e1t t\u00fd\u017edenne, postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee) <strong>vy\u0161\u0161ie hodnoty tejto l\u00e1tky.<\/strong> Ide tak o <strong>pozit\u00edvnu odozvu chrupavky na tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem pravideln\u00e9ho pohybu je pre zdravie k\u013abov d\u00f4le\u017eit\u00e1 aj ich v\u00fd\u017eiva a celkov\u00e1 starostlivos\u0165 o zdravie pohybov\u00e9ho apar\u00e1tu. O v\u00fd\u017eive na k\u013aby sa potom do\u010d\u00edtate v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-vybrat-najlepsiu-klbovu-vyzivu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ako vybra\u0165 najlep\u0161iu k\u013abov\u00fa v\u00fd\u017eivu?<\/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 beh \u0161kodliv\u00fd pre 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 pre k\u013aby \u0161etrnej\u0161\u00ed beh alebo ch\u00f4dza?<\/h3>\n\n\n\n<p>\u013dudia, ktor\u00ed sa o svoje k\u013aby boja, \u010dasto preferuj\u00fa ch\u00f4dzu pred behom. M\u00f4\u017ee sa toti\u017e zda\u0165, \u017ee pri prech\u00e1dzke alebo na t\u00fare neza\u0165a\u017e\u00edme pohybov\u00fd apar\u00e1t to\u013eko ako pri behu. Ako u\u017e ale vieme, zdanie \u010dasto klame a ani v tomto pr\u00edpade nie je v\u0161etko \u010diernobiele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si vedci vzali pod lupu vplyv behu a ch\u00f4dze na chrupavku, zistili, \u017ee <strong>v kone\u010dnom d\u00f4sledku maj\u00fa tieto aktivity podobn\u00fd efekt.<\/strong> Pri behu s\u00edce doch\u00e1dzalo k intenz\u00edvnej\u0161iemu kontaktu jednotliv\u00fdch \u010dast\u00ed k\u013abov, ale celkov\u00e1 z\u00e1\u0165a\u017e na k\u013aby bola porovnate\u013en\u00e1 s efektom ch\u00f4dze. <span style=\"color: #ff6600\">[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\u00fdm zrejme stoj\u00ed fakt, \u017ee <strong>pri behu s\u00edce chrupavka mus\u00ed tlmi\u0165 tvrd\u0161ie kontakty kost\u00ed, ale na druh\u00fa stranu tieto dotyky trvaj\u00fa men\u0161\u00ed \u010das ako v pr\u00edpade ch\u00f4dze.<\/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 dan\u00e9 krat\u0161\u00edm \u010dasom kontaktu chodidla so zemou. Ur\u010dit\u00fa \u00falohu zrejme zohr\u00e1va aj po\u010det krokov na rovnak\u00e9 vzdialenosti, ktor\u00fdch urob\u00edme pri behu menej ako po\u010das ch\u00f4dze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ukazuje sa, \u017ee <strong>celkov\u00e1 z\u00e1\u0165a\u017e na k\u013aby,<\/strong> ktor\u00e1 je pre rozvoj osteoartrit\u00eddy k\u013e\u00fa\u010dov\u00e1, je pri behu pomerne n\u00edzka.<span style=\"color: #ff6600\"> [1, 6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\u010eal\u0161ou zauj\u00edmavos\u0165ou je, \u017ee <strong>pre na\u0161e kolen\u00e1 a bedr\u00e1 by mohlo by\u0165 prospe\u0161nej\u0161ie beha\u0165 r\u00fdchlej\u0161ie.<\/strong> Pr\u00ed\u010dina je zase v po\u010dte krokov. Ke\u010f rovnak\u00fa vzdialenos\u0165 zabehneme r\u00fdchlej\u0161ie, urob\u00edme ich menej ako v pomal\u0161om tempe. V\u00fdsledkom bude zase celkovo men\u0161ia z\u00e1\u0165a\u017e na pohybov\u00fd apar\u00e1t. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Patr\u00edte medzi \u013eud\u00ed, ktor\u00ed u\u017e dlho pl\u00e1nuj\u00fa za\u010da\u0165 s pravideln\u00fdm behan\u00edm, ale ch\u00fdba v\u00e1m motiv\u00e1cia? V tom pr\u00edpade v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 praktick\u00e9 rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-tipov-ako-sa-motivovat-k-behu-ked-sa-vam-nechce\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>10 \u00fa\u010dinn\u00fdch tipov, ako sa motivova\u0165 k behu, ke\u010f sa v\u00e1m pr\u00e1ve nechce.<\/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 beha\u0165 s nadv\u00e1hou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sme sa pr\u00e1ve dozvedeli, \u017ee beh vlastne nie je najv\u00e4\u010d\u0161\u00edm nepriate\u013eom k\u013abov, pon\u00faka sa ot\u00e1zka, <strong>\u010di je ne\u0161kodn\u00fd aj pre \u013eud\u00ed s vy\u0161\u0161ou telesnou hmotnos\u0165ou.<\/strong> T\u00fdm sa toti\u017e tradi\u010dne odpor\u00fa\u010da preferova\u0165 pl\u00e1vanie, cyklistiku, ch\u00f4dzu s palicami (Nordic Walking) a \u010fal\u0161ie aktivity, ktor\u00e9 sa pova\u017euj\u00fa za bezpe\u010dnej\u0161ie pre pohybov\u00fd apar\u00e1t. Aj v tomto pr\u00edpade by to mo\u017eno mohlo by\u0165 zase trochu inak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hovor\u00ed o tom \u0161t\u00fadia, ktor\u00e1 sa zamerala na be\u017ecov s norm\u00e1lnou hmotnos\u0165ou, nadv\u00e1hou a obezitou. V r\u00e1mci nej do\u0161li odborn\u00edci k z\u00e1veru, \u017ee <strong>be\u017eci s norm\u00e1lnou hmotnos\u0165ou mali \u010dastej\u0161ie zranenie kolena v porovnan\u00ed s t\u00fdmi s vy\u0161\u0161ou telesnou hmotnos\u0165ou.<\/strong> V tomto oh\u013eade je ale d\u00f4le\u017eit\u00e9 spomen\u00fa\u0165, \u017ee \u013eudia s ni\u017e\u0161ou hmotnos\u0165ou mohli beha\u0165 dlh\u0161ie \u00faseky a tr\u00e9nova\u0165 \u010dastej\u0161ie, \u010d\u00edm sa pravdepodobnos\u0165 vzniku zranen\u00ed zvy\u0161uje. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadmern\u00e1 hmotnos\u0165 m\u00e1 sama o sebe negat\u00edvny vplyv na k\u013aby. Pri jej zni\u017eovan\u00ed ale nie je nutn\u00e9 zosta\u0165 len pri ch\u00f4dzi a pl\u00e1van\u00ed. <strong>Aj beh m\u00f4\u017ee by\u0165 efekt\u00edvnym n\u00e1strojom na p\u00e1lenie kal\u00f3ri\u00ed a zlep\u0161enie telesn\u00e9ho zlo\u017eenia u \u013eud\u00ed s nadv\u00e1hou a obezitou.<\/strong> V ich pr\u00edpade ale plat\u00ed dvojn\u00e1sobne, \u017ee by mali za\u010da\u0165 pomaly a z\u00e1\u0165a\u017e zvy\u0161ova\u0165 postupne. Pokojne svoju pohybov\u00fa aktivitu m\u00f4\u017eu od\u0161tartova\u0165 r\u00fdchlou ch\u00f4dzou s palicami, potom prejs\u0165 na ch\u00f4dzu bez pal\u00edc a \u010dasom aj na beh. V\u010faka tomu ich k\u013aby z\u00edskaj\u00fa mo\u017enos\u0165 postupne sa prisp\u00f4sobova\u0165 z\u00e1\u0165a\u017ei. Pokia\u013e v\u0161etko p\u00f4jde tak, ako m\u00e1, a bud\u00fa chudn\u00fa\u0165, \u010dasom sa dostan\u00fa na ni\u017e\u0161iu hmotnos\u0165, ktor\u00e1 bude pre ich kolen\u00e1 aj bedr\u00e1 hne\u010f o nie\u010do priaznivej\u0161ia. Beha\u0165 toti\u017e nieko\u013eko rokov s nadmernou hmotnos\u0165ou m\u00f4\u017ee by\u0165 rizikov\u00e9 pre rozvoj OA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee by ste radi schudli p\u00e1r kilogramov a neviete, ako na to, praktick\u00e9 tipy n\u00e1jdete v na\u0161om \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Ako r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed.<\/a><\/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 beha\u0165 s nadv\u00e1hou?\" class=\"wp-image-403666\" width=\"843\" height=\"562\" title=\"Je zdrav\u00e9 beha\u0165 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=\"Ako_znizit_riziko_bolesti_klbov_z_behu\"><\/span>Ako zn\u00ed\u017ei\u0165 riziko bolesti k\u013abov z behu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre v\u0161etk\u00fdch nielen za\u010d\u00ednaj\u00facich be\u017ecov tie\u017e plat\u00ed, \u017ee by mali <strong>investova\u0165 do kvalitnej tlmivej <a href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-ako-si-vybrat-tenisky-na-beh\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">obuvi<\/a>, rovnako ako do <a href=\"https:\/\/gymbeam.sk\/blog\/ake-oblecenie-je-najlepsie-do-fitka-alebo-na-beh-zoznamte-sa-s-vlastnostami-materialov\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">funk\u010dn\u00e9ho oble\u010denia na beh<\/a>, \u010falej vybera\u0165 m\u00e4k\u0161\u00ed ter\u00e9n<\/strong> (lesn\u00e9 a po\u013en\u00e9 cesty) <strong>a ide\u00e1lne si na za\u010diatku necha\u0165 poradi\u0165 od sk\u00fasen\u00e9ho tr\u00e9nera.<\/strong> Ten im m\u00f4\u017ee pom\u00f4c\u0165 so spr\u00e1vnou technikou behu. S\u00fa\u010dasne sa oplat\u00ed nezab\u00fada\u0165 ani na silov\u00fd tr\u00e9ning. Pravideln\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">posil\u0148ovanie n\u00f4h<\/a> toti\u017e vedie k spevneniu svalov a \u010fal\u0161\u00edch podporn\u00fdch telesn\u00fdch tkan\u00edv obklopuj\u00facich k\u013aby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s napriek tomu<strong> po behan\u00ed bolia k\u013aby,<\/strong> pr\u00ed\u010dina m\u00f4\u017ee by\u0165 inde ako v behu samotnom. \u010casto sa tak m\u00f4\u017ee prejavi\u0165 <strong>nadmern\u00e1 z\u00e1\u0165a\u017e, nedostatok odpo\u010dinku, nevhodn\u00e1 obuv alebo zl\u00e1 technika behu.<\/strong> Tieto probl\u00e9my sa ale daj\u00fa vyrie\u0161i\u0165 a nie je hne\u010f nutn\u00e9 beh zaradi\u0165 na zoznam aktiv\u00edt, ktor\u00e9 s\u00fa pre v\u00e1s zak\u00e1zan\u00e9. Sk\u00faste rad\u0161ej vyh\u013eada\u0165 be\u017eeck\u00e9ho tr\u00e9nera, \u0161portov\u00e9ho lek\u00e1ra alebo fyzioterapeuta, ktor\u00fd m\u00e1 sk\u00fasenosti s be\u017ecami a pom\u00f4\u017ee v\u00e1m zlep\u0161i\u0165 sa vo v\u0161etk\u00fdch oblastiach behu tak, aby k\u013aby neboleli.<\/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=\"Sedem_tipov_pre_zdravy_beh\"><\/span>Sedem tipov pre zdrav\u00fd beh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Udr\u017eujte si zdrav\u00fa hmotnos\u0165<\/h3>\n\n\n\n<p>Nadv\u00e1ha nie je pre k\u013aby optim\u00e1lna. Predstavuje toti\u017e extra z\u00e1\u0165a\u017e, ktor\u00fa mus\u00edme tlmi\u0165. Pokia\u013e \u010dlovek m\u00e1 nejak\u00e9 nadbyto\u010dn\u00e9 kil\u00e1, je lep\u0161ie sa zamera\u0165 na ich postupn\u00e9 odstr\u00e1nenie. Pri tom sa najlep\u0161ie osved\u010dila kombin\u00e1cia \u2013 <a href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">jed\u00e1lni\u010dka, kardia a silov\u00e9ho tr\u00e9ningu.<\/a> <span style=\"color: #ff6600\">[12 \u2013 13]<\/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\u00fa be\u017eeck\u00fa obuv<\/h3>\n\n\n\n<p>V be\u017eeck\u00fdch top\u00e1nkach by ste sa v prvom rade mali c\u00edti\u0165 pohodlne. Vo v\u00fdbere v\u0161ak hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu aj <strong>typ povrchu,<\/strong> na ktorom naj\u010dastej\u0161ie beh\u00e1te (asfalt, lesn\u00e9 cesty, trail). V \u0161pecializovan\u00fdch be\u017eeck\u00fdch predajniach v\u00e1m navy\u0161e m\u00f4\u017eu urobi\u0165 diagnostiku do\u0161\u013eapu, pri ktorej zistia, \u010di nem\u00e1te sklon k pron\u00e1cii (chodidlo sa vychy\u013euje smerom dovn\u00fatra) alebo supin\u00e1cii (chodidlo sa vychy\u013euje smerom von). <span style=\"color: #ff6600\">[12 \u2013 13]<\/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. Zamerajte sa na spr\u00e1vnu be\u017eeck\u00fa techniku<\/h3>\n\n\n\n<p>S tou v\u00e1m m\u00f4\u017ee poradi\u0165 <strong>be\u017eeck\u00fd tr\u00e9ner,<\/strong> alebo si aspo\u0148 na internete vyh\u013eadajte vide\u00e1 s popisom spr\u00e1vnej techniky, aby ste videli, ako na to. V\u00fdhodou tr\u00e9nera je, \u017ee v\u00e1m m\u00f4\u017ee rovno opravi\u0165 techniku a najsk\u00f4r si v\u0161imne aj detaily, ktor\u00e9 vy sami nevn\u00edmate. Taktie\u017e v\u00e1s m\u00f4\u017ee niekto pri behu nato\u010di\u0165 na video, na ktorom potom uvid\u00edte, \u010di nerob\u00edte nejak\u00fa z\u00e1sadn\u00fa 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=\"Ako beha\u0165 zdravo?\" class=\"wp-image-403682\" title=\"Ako beha\u0165 zdravo?\" 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 beh vo\u013ete tra\u0165 s m\u00e4k\u0161\u00edm povrchom<\/h3>\n\n\n\n<p>Pokia\u013e m\u00e1te v okol\u00ed <strong>les alebo po\u013en\u00e9 cesty,<\/strong> ide\u00e1lne sa na tr\u00e9ning vydajte tam. Pre k\u013aby s\u00fa tieto povrchy vhodnej\u0161ie, preto\u017ee nevy\u017eaduj\u00fa to\u013eko tlmenia ako v pr\u00edpade asfaltu. <span style=\"color: #ff6600\">[12 \u2013 13]<\/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. Pred behom sa \u013eahko rozcvi\u010dte<\/h3>\n\n\n\n<p>Sta\u010d\u00ed sa behom nieko\u013ek\u00fdch min\u00fat <strong>rozh\u00fdba\u0165 a rozkr\u00fa\u017ei\u0165 k\u013aby cel\u00e9ho tela<\/strong>. T\u00ed, ktor\u00ed to s behan\u00edm myslia naozaj v\u00e1\u017ene, m\u00f4\u017eu prida\u0165 p\u00e1r cvikov z be\u017eeckej abecedy. Ak v\u00e1s zauj\u00edma, na \u010do \u010fal\u0161ie da\u0165 pred a po\u010das behu pozor, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>\u010co nerobi\u0165 pred behom? 10 ch\u00fdb, s ktor\u00fdmi sa stretol ka\u017ed\u00fd be\u017eec.<\/strong><\/a><\/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\u00e1\u0165a\u017e zvy\u0161ujte postupne a nezab\u00fadajte na odpo\u010dinok<\/h3>\n\n\n\n<p>Pokia\u013e s behan\u00edm za\u010d\u00ednate, prid\u00e1vajte postupne kilometre aj dobu, ktor\u00fa na tr\u00e9ningu str\u00e1vite. Vyhnete sa tak pre\u0165a\u017eeniu, ktor\u00e9 by v\u00e1s mohlo na dlh\u0161iu dobu vyradi\u0165 z hry. Pre v\u00e4\u010d\u0161inu amat\u00e9rskych be\u017ecov navy\u0161e nie je vhodn\u00e9, aby behali denne. Va\u0161e k\u013aby toti\u017e potrebuj\u00fa dostatok odpo\u010dinku, aby sa mohli zregenerova\u0165 a pripravi\u0165 na \u010fal\u0161\u00ed beh. <span style=\"color: #ff6600\">[12 \u2013 13]<\/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. Beh dop\u013a\u0148ajte posil\u0148ovan\u00edm<\/h3>\n\n\n\n<p>V r\u00e1mci dn\u00ed, kedy nebeh\u00e1te, zara\u010fte posil\u0148ovanie <a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">s vlastnou v\u00e1hou<\/a>, <a href=\"https:\/\/gymbeam.sk\/cinky\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u010dinkami<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kettlebelmi<\/a>. Zamerajte sa na stred tela a doln\u00e9 kon\u010datiny. Spevn\u00edte tak svaly obklopuj\u00face k\u013aby a v\u010faka pevn\u00e9mu stredu tela m\u00f4\u017eete zlep\u0161i\u0165 aj svoju koordin\u00e1ciu a stabilitu. <span style=\"color: #ff6600\">[12 \u2013 13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Na z\u00e1klade spom\u00ednan\u00fdch poznatkov sa zd\u00e1, \u017ee beh je vhodnou \u0161portovou aktivitou pre v\u00e4\u010d\u0161inu \u013eud\u00ed. Nem\u00f4\u017eeme ale zabudn\u00fa\u0165 na to, \u017ee <strong>ka\u017ed\u00fd z n\u00e1s m\u00e1 in\u00fa \u0161tartovaciu poz\u00edciu a ve\u013ek\u00fa \u00falohu zohr\u00e1va aj aktu\u00e1lny zdravotn\u00fd stav.<\/strong> V\u0161etko tie\u017e z\u00e1le\u017e\u00ed na moment\u00e1lnom kontexte \u017eivota a ako do neho beh zapad\u00e1, preto\u017ee aj ke\u010f dvaja robia to ist\u00e9, nikdy to nie je to ist\u00e9.<\/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>\u010eal\u0161ie praktick\u00e9 rady pre za\u010d\u00ednaj\u00facich be\u017ecov n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ako za\u010da\u0165 beha\u0165? Jednoduch\u00fd n\u00e1vod aj pre \u00fapln\u00fdch za\u010diato\u010dn\u00edkov.<\/strong><\/a><\/li><li>S udr\u017ean\u00edm motiv\u00e1cie v\u00e1m zase pom\u00f4\u017eu tipy z \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u017de je beh nuda? Prezrad\u00edme, ako si ho ob\u013e\u00fabi\u0165 a neust\u00e1le sa zlep\u0161ova\u0165.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku u\u017e viete, \u017ee to s t\u00fdm <strong>negat\u00edvnym vplyvom behu na k\u013aby nebude tak\u00e9 hor\u00face.<\/strong> Pod\u013ea s\u00fa\u010dasn\u00fdch poznatkov p\u00f4sob\u00ed t\u00e1to pohybov\u00e1 aktivita sk\u00f4r v pozit\u00edvnom smere. M\u00e1 dokonca porovnate\u013en\u00fd vplyv na k\u013aby ako ch\u00f4dza. <strong>Pokia\u013e teda nem\u00e1te nejak\u00e9 ochorenie pohybov\u00e9ho apar\u00e1tu, nie je d\u00f4vod sa \u0161kodliv\u00e9ho \u00fa\u010dinku behu v tomto oh\u013eade ob\u00e1va\u0165.<\/strong> Pravideln\u00e9 za\u0165a\u017eovanie k\u013abov navy\u0161e m\u00f4\u017ee p\u00f4sobi\u0165 blahodarne na v\u00fd\u017eivu a funkciu chrupaviek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre v\u0161etk\u00fdch be\u017ecov ale plat\u00ed, obzvl\u00e1\u0161\u0165 zo za\u010diatku, \u017ee by mali <strong>tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e zvy\u0161ova\u0165 postupne<\/strong> a nezab\u00fada\u0165 na odpo\u010dinok. Len tak daj\u00fa svojim k\u013abom mo\u017enos\u0165 dostato\u010dne regenerova\u0165 a na fyzick\u00fa aktivitu sa lep\u0161ie adaptova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a m\u00e1te v okol\u00ed niekoho, kto si mysl\u00ed, \u017ee beh je pre k\u013aby \u0161kodliv\u00fd, zdie\u013eajte ho s n\u00edm. Mo\u017eno mu pom\u00f4\u017eete zmeni\u0165 na beh n\u00e1zor.<\/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 behan\u00edm si \u013eudia \u010dasto sp\u00e1jaj\u00fa po\u0161kodenie k\u013abov, a tak sa mu rad\u0161ej vyh\u00fdbaj\u00fa. Robia dobre, alebo to s t\u00fdm negat\u00edvnym vplyvom behu na kolen\u00e1 a bedr\u00e1 nebude tak zl\u00e9? Odpove\u010f n\u00e1jdete v dne\u0161nom \u010dl\u00e1nku.<\/p>\n","protected":false},"author":129,"featured_media":403462,"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":[3],"tags":[6078,6144,6062,6069],"filter_section":[],"filter_attribute":[13029,13027,13026,13025],"class_list":{"0":"post-404806","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-klby","10":"tag-trening","11":"tag-zdravie","12":"filter_attribute-beh","13":"filter_attribute-cviky-pri-bolesti","14":"filter_attribute-spravna-technika-cvicenia","15":"filter_attribute-treningove-chyby-a-tipy","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Po\u0161kodzuje behanie kolen\u00e1 a \u010fal\u0161ie k\u013aby? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"M\u00f4\u017ee behanie sp\u00f4sobi\u0165 boles\u0165 kolien a bedier? 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