{"id":430987,"date":"2023-04-06T11:37:35","date_gmt":"2023-04-06T09:37:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430987"},"modified":"2023-04-18T13:44:13","modified_gmt":"2023-04-18T11:44:13","slug":"preco-nas-pri-behani-picha-v-boku-a-ako-sa-toho-zbavit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/preco-nas-pri-behani-picha-v-boku-a-ako-sa-toho-zbavit\/","title":{"rendered":"Pre\u010do n\u00e1s pri behan\u00ed pich\u00e1 v boku a ako sa toho zbavi\u0165?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/preco-nas-pri-behani-picha-v-boku-a-ako-sa-toho-zbavit\/#Co_to_vobec_pichanie_v_boku_je\" title=\"\u010co to v\u00f4bec pichanie v boku je?\">\u010co to v\u00f4bec pichanie v boku je?<\/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\/preco-nas-pri-behani-picha-v-boku-a-ako-sa-toho-zbavit\/#Preco_nas_picha_v_boku\" title=\"Pre\u010do n\u00e1s pich\u00e1 v boku?\">Pre\u010do n\u00e1s pich\u00e1 v boku?<\/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\/preco-nas-pri-behani-picha-v-boku-a-ako-sa-toho-zbavit\/#Co_robit_aby_vas_nezacalo_pichat_v_boku\" title=\"\u010co robi\u0165, aby v\u00e1s neza\u010dalo picha\u0165 v boku?\">\u010co robi\u0165, aby v\u00e1s neza\u010dalo picha\u0165 v boku?<\/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\/preco-nas-pri-behani-picha-v-boku-a-ako-sa-toho-zbavit\/#Prva_pomoc_pri_pichani_v_boku\" title=\"Prv\u00e1 pomoc pri pichan\u00ed v boku\">Prv\u00e1 pomoc pri pichan\u00ed v boku<\/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\/preco-nas-pri-behani-picha-v-boku-a-ako-sa-toho-zbavit\/#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>Asi ka\u017ed\u00fd be\u017eec za\u017eije pocit, ke\u010f vybehne s t\u00fdm, \u017ee dnes je ten de\u0148. Proste to p\u00f4jde a venuje tomu maximum. A mo\u017eno tam kone\u010dne po\u0161le aj nejak\u00e9 to PRko. S nad\u0161en\u00edm sa dost\u00e1va do tempa, ale v tom to pr\u00edde. Nepr\u00edjemn\u00fd <strong>pocit silnej\u00faceho pichania v boku<\/strong>, ktor\u00fd don\u00fati spomali\u0165 alebo \u00faplne sa zastavi\u0165. No a n\u00e1dej na prekonanie svojich najlep\u0161\u00edch \u010dasov a vychutnan\u00fd be\u017eeck\u00fd tr\u00e9ning sa zrazu rozpl\u00fdva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161nom \u010dl\u00e1nku sa preto zozn\u00e1mime s naj\u010dastej\u0161\u00edmi pr\u00ed\u010dinami pichania v boku, aby ka\u017ed\u00fd be\u017eec vedel, ako predch\u00e1dza\u0165 tomuto probl\u00e9mu. A taktie\u017e si povieme, ako s n\u00edm zato\u010di\u0165, ke\u010f sa u\u017e objav\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak e\u0161te len zva\u017eujete, \u017ee d\u00e1te behu \u0161ancu, rozhodne by v\u00e1m nemali ujs\u0165 inform\u00e1cie z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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 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_to_vobec_pichanie_v_boku_je\"><\/span>\u010co to v\u00f4bec pichanie v boku je?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak pravidelne beh\u00e1te, zrejme ste u\u017e <strong>pichanie v boku niekedy za\u017eili<\/strong>, a tak presne viete, o \u010dom je re\u010d. Len pre zauj\u00edmavos\u0165, pri ro\u010dnom v\u00fdskume uskuto\u010dnenom na be\u017ecoch sa uk\u00e1zalo, \u017ee pichanie v boku u\u017e niekedy potr\u00e1pilo<strong> 70 % z nich<\/strong>. Pri <strong>be\u017eeck\u00fdch pretekoch<\/strong> sa potom predpoklad\u00e1, \u017ee tento probl\u00e9m postihne <strong>20 % z\u00fa\u010dastnen\u00fdch<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pichanie v boku je ozna\u010dovan\u00e9 skratkou <strong>ETAP (exercise-related transient abdominal pain)<\/strong>. V preklade ide o prechodn\u00fa boles\u0165 brucha, ktor\u00e1 sa objavuje pri cvi\u010den\u00ed. Mechanizmus, ktor\u00fd tento nepr\u00edjemn\u00fd stav sp\u00f4sobuje, sa sk\u00fama mnoho rokov, no st\u00e1le v tom nie je \u00faplne jasno. Existuje dokonca aj viacero te\u00f3ri\u00ed, pre\u010do sa to deje. Viac-menej sa pracovalo s predpokladom, \u017ee za pichanie v boku m\u00f4\u017ee<strong> nespr\u00e1vne d\u00fdchanie. Br\u00e1nica <\/strong>by sa pri \u0148om mala toti\u017e pohybova\u0165 nahor a nadol. Pri nespr\u00e1vnom d\u00fdchan\u00ed sa, samozrejme, pohybuje trochu inak, a tak by malo d\u00f4js\u0165 k <strong>pichaniu v boku<\/strong>.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V s\u00fa\u010dasnosti sa vedci prikl\u00e1\u0148aj\u00fa k variantu, \u017ee vznik\u00e1 pre<strong> podr\u00e1\u017edenie vonkaj\u0161ej pobru\u0161nice <\/strong>(priesvitn\u00e1 blana, ktor\u00e1 vystiela bru\u0161n\u00fa dutinu a \u010das\u0165 panvovej dutiny),<strong> ktor\u00e1 sa pri behan\u00ed trie s vn\u00fatornou pobru\u0161nicou. T\u00fato te\u00f3riu potvrdil aj komplexn\u00fd preh\u013ead 14 ET\u00c1P v\u00fdskumov<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento probl\u00e9m sa prejavuje <strong>\u0165ahan\u00edm, tlakom \u010di ostrou a bodavou boles\u0165ou v r\u00f4znych \u010dastiach trupu<\/strong>, naj\u010dastej\u0161ie pod prav\u00fdm rebrom, ktor\u00e1 m\u00f4\u017ee ma\u0165 premenliv\u00fa intenzitu a prech\u00e1dza\u0165 aj do k\u0155\u010dov. U niektor\u00fdch \u013eud\u00ed boles\u0165 vystre\u013euje a\u017e do ramena. Aj ke\u010f tento stav nie je \u017eivotu nebezpe\u010dn\u00fd, rozhodne dok\u00e1\u017ee pekne potr\u00e1pi\u0165 a znepr\u00edjemni\u0165 beh. \u010casto mus\u00edme zvo\u013eni\u0165 tempo, prejs\u0165 do ch\u00f4dze alebo sa dokonca \u00faplne zastavi\u0165.<\/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\/2023\/04\/iStock-1302525776-1124x749.jpg\" alt=\"\u010co to v\u00f4bec pichanie v boku je?\" class=\"wp-image-429648\" width=\"843\" height=\"562\" title=\"\u010co to v\u00f4bec pichanie v boku je?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"Preco_nas_picha_v_boku\"><\/span>Pre\u010do n\u00e1s pich\u00e1 v boku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pichanie v boku m\u00e1 viacero pr\u00ed\u010din. Ak sa u v\u00e1s objavuje pravidelne, a\u017e skuto\u010dne detekt\u00edvnou pr\u00e1cou mo\u017eno odhali\u0165, pre\u010do sa to deje. Nasleduj\u00face body v\u00e1m v tom v\u0161ak m\u00f4\u017eu pom\u00f4c\u0165.&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\">1. Prestrelili ste tempo<\/h3>\n\n\n\n<p>Ke\u010f vybehnete z domu a hne\u010f nasad\u00edte svoje najr\u00fdchlej\u0161ie tempo, vylo\u017eene si p\u00fdtate o pichanie v boku. Pri<strong> r\u00fdchlom povrchovom d\u00fdchan\u00ed<\/strong> je v\u00e4\u010d\u0161ia pravdepodobnos\u0165, \u017ee v\u00e1s v boku za\u010dne picha\u0165, ako keby ste <strong>d\u00fdchali hlboko do brucha pri pomal\u0161om behu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]&nbsp;&nbsp;&nbsp;<\/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. Dostato\u010dne ste nejedli alebo nepili<\/h3>\n\n\n\n<p>S <strong>pln\u00fdm \u017eal\u00fadkom <\/strong>dok\u00e1\u017ee by\u0165 pohyb pekne nepr\u00edjemn\u00fd. Aj pri oby\u010dajnej ch\u00f4dzi po schodoch sa \u010dlovek napr\u00edklad po obede pekne zad\u00fdcha. Takisto je to aj v pr\u00edpade, \u017ee sa pred behom napch\u00e1te v\u00e4\u010d\u0161ou porciou jedla. Pln\u00e9 brucho toti\u017e viac tla\u010d\u00ed na br\u00e1nicu, \u010do op\u00e4\u0165 sp\u00f4sobuje <strong>nepr\u00edjemn\u00e9 pocity<\/strong>. A podobne je to aj v pr\u00edpade, \u017ee m\u00e1te <strong>pln\u00fd \u017eal\u00fadok vody alebo sladk\u00e9ho d\u017e\u00fasu<\/strong>. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\">3. Ste dehydrovan\u00ed<\/h3>\n\n\n\n<p>Vy\u013eakali sme v\u00e1s predch\u00e1dzaj\u00facim bodom, a tak sa budete nieko\u013eko hod\u00edn pred behom rad\u0161ej \u00faplne vyh\u00fdba\u0165 tekutin\u00e1m? To tie\u017e nie je ide\u00e1lne rie\u0161enie. M\u00f4\u017eete sa potom <strong>\u013eahko stretn\u00fa\u0165 s dehydrat\u00e1ciou<\/strong>, ktor\u00fa ch\u00e1peme ako<strong> nadmern\u00fa stratu telesn\u00fdch tekut\u00edn a i\u00f3nov<\/strong>. Niektor\u00e9 z nich, ako napr\u00edklad hor\u010d\u00edk, potom <strong>pom\u00e1haj\u00fa predch\u00e1dza\u0165 svalov\u00fdm k\u0155\u010dom<\/strong>. Pod\u013ea niektor\u00fdch te\u00f3ri\u00ed je aj pichanie v boku ur\u010ditou formou k\u0155\u010dov. Je tu teda namieste zamera\u0165 sa na prevenciu a robi\u0165 v\u0161etko preto, aby sa neobjavili. Ke\u010f budete m\u00e1lo pi\u0165,<strong> zn\u00ed\u017ei sa celkov\u00fd objem tekut\u00edn a krvi v tele<\/strong>. No a pr\u00e1ve spr\u00e1vne prekrvenie je k\u013e\u00fa\u010dov\u00e9 pre fungovanie br\u00e1nice. Aj preto je pitn\u00fd re\u017eim tak\u00fd d\u00f4le\u017eit\u00fd.<\/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 o tom, kedy pou\u017e\u00edva\u0165 iontov\u00e9 n\u00e1poje, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iontov\u00e9 n\u00e1poje nie s\u00fa jedin\u00e9 doplnky, ktor\u00e9 be\u017eci pou\u017e\u00edvaj\u00fa, viac sa o nich do\u010d\u00edtate v \u010dl\u00e1nku 11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty.<\/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\">4. D\u00fdchate len povrchovo<\/h3>\n\n\n\n<p>Plytk\u00e9 d\u00fdchanie nezabezpe\u010d\u00ed svalom a cel\u00e9mu telu tak\u00e9 mno\u017estvo kysl\u00edka ako <strong>hlbok\u00e9 d\u00fdchanie. Ani br\u00e1nica pri \u0148om nem\u00e1 \u0161ancu pracova\u0165 spr\u00e1vne a plni\u0165 svoju funkciu<\/strong>. Aj to potom zvy\u0161uje riziko, \u017ee v\u00e1s za\u010dne picha\u0165 v boku. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/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\/2023\/04\/iStock-1368291696-1124x710.jpg\" alt=\"Ako spr\u00e1vne d\u00fdcha\u0165 pri behan\u00ed?\" class=\"wp-image-429663\" width=\"843\" height=\"533\" title=\"Ako spr\u00e1vne d\u00fdcha\u0165 pri behan\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1536x970.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-2048x1293.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. M\u00e1te nespr\u00e1vne dr\u017eanie tela<\/h3>\n\n\n\n<p>V\u00fdsledky v\u00fdskumov nazna\u010duj\u00fa, \u017ee pichanie v boku by mohlo sp\u00f4sobi\u0165 <strong>nespr\u00e1vne dr\u017eanie tela<\/strong>. Rizikov\u00fdm faktorom je napr\u00edklad <strong>kyf\u00f3za<\/strong> alebo nadmern\u00e9 prehnutie sa v hornej \u010dasti chrbta. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]&nbsp;<\/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\">6. M\u00e1te ochabnut\u00e9 svalstvo<\/h3>\n\n\n\n<p>S pichan\u00edm v boku s\u00favis\u00ed predov\u0161etk\u00fdm <strong>ochabnut\u00e9 svalstvo v oblasti brucha a chrbta <\/strong>(tzv. core alebo hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m). To vedie k nespr\u00e1vnemu dr\u017eaniu tela, \u010do op\u00e4\u0165 m\u00f4\u017ee sp\u00f4sobi\u0165 pichanie v boku pri behan\u00ed. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\">7. Nezahriali ste sa pred tr\u00e9ningom<\/h3>\n\n\n\n<p>O d\u00f4le\u017eitosti zahriatia sa hovor\u00ed predov\u0161etk\u00fdm v <strong>s\u00favislosti s prevenciou zranenia<\/strong>. Samozrejme, to nie je jedin\u00fd d\u00f4vod. Nedostato\u010dn\u00e9 zahriatie vpl\u00fdva na celkov\u00e9 <strong>prekrvenie organizmu, a t\u00fdm p\u00e1dom aj br\u00e1nice<\/strong>, ktor\u00e1 zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pr\u00e1ve pri pichan\u00ed v boku. Rozohriatie tela pred tr\u00e9ningom by ste preto nemali nikdy preskakova\u0165. <span class=\"tadv-color\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_robit_aby_vas_nezacalo_pichat_v_boku\"><\/span>\u010co robi\u0165, aby v\u00e1s neza\u010dalo picha\u0165 v boku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz u\u017e vieme, \u010do v\u0161etko m\u00f4\u017ee pichanie v boku sp\u00f4sobi\u0165. Po\u010fme si teda poveda\u0165, \u010do sa d\u00e1 robi\u0165 pre to, aby sme minimalizovali riziko, \u017ee n\u00e1s za\u010dne picha\u0165 v boku.<\/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\">1. Jedzte spr\u00e1vne<\/h3>\n\n\n\n<p>Ak \u0161portujete, ur\u010dite viete, \u017ee jedlo pred aktivitou <strong>dok\u00e1\u017ee z\u00e1sadne ovplyvni\u0165, ako sa c\u00edtite<\/strong>. Ke\u010f si polhodinu pred behan\u00edm d\u00e1te vypr\u00e1\u017ean\u00fd syr s hranolkami a tat\u00e1rskou om\u00e1\u010dkou, nem\u00f4\u017eete \u010daka\u0165, \u017ee sa budete c\u00edti\u0165 dobre. Ide\u00e1lne je jes\u0165 v\u00e4\u010d\u0161ie jedlo pribli\u017ene <strong>2 hodiny pred behan\u00edm<\/strong>. Pokrm by mal obsahova\u0165 v\u0161etky makro\u017eiviny a by\u0165 vyv\u00e1\u017een\u00fd aj \u013eahko str\u00e1vite\u013en\u00fd. Ak potrebujete, m\u00f4\u017eete ho cca <strong>30 min\u00fat pred aktivitou doplni\u0165 men\u0161ou desiatou<\/strong>, ako je polovica ban\u00e1na alebo polovica <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prote\u00ednovej ty\u010dinky<\/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<p>Neberte to, samozrejme, ako univerz\u00e1lne pravidlo. Treba na sebe vysk\u00fa\u0161a\u0165, ak\u00e9 jedlo v\u00e1m rob\u00ed dobre pred behan\u00edm. Niekto m\u00f4\u017ee hor\u0161ie tr\u00e1vi\u0165 <strong>zeleninu, in\u00fd zase tu\u010dnej\u0161ie pokrmy<\/strong>. Sk\u00fa\u0161ajte, po\u010d\u00favajte svoje telo a ur\u010dite n\u00e1jdete pokrmy, ktor\u00e9 bud\u00fa pre v\u00e1s a va\u0161e tr\u00e1venie ide\u00e1lne pred behan\u00edm. <span class=\"tadv-color\" 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>Ak sa chcete dozvedie\u0165 viac o predtr\u00e9ningovej strave, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 pred a po tr\u00e9ningu na dosiahnutie maxim\u00e1lnych v\u00fdsledkov<\/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\/2023\/04\/12-1-1124x749.jpg\" alt=\"\u010co jes\u0165 pred behan\u00edm?\" class=\"wp-image-429682\" width=\"843\" height=\"562\" title=\"\u010co jes\u0165 pred behan\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nepite ani ve\u013ea, ani m\u00e1lo<\/h3>\n\n\n\n<p><strong>Optim\u00e1lna hydrat\u00e1cia <\/strong>je k\u013e\u00fa\u010dov\u00e1 pre v\u00fdkon. Navy\u0161e m\u00f4\u017ee pom\u00f4c\u0165 predch\u00e1dza\u0165 pichaniu v boku. Ako sme si u\u017e povedali vy\u0161\u0161ie, pln\u00fd \u017eal\u00fadok m\u00f4\u017ee tla\u010di\u0165 na br\u00e1nicu. A <strong>\u017eblnkanie v bruchu<\/strong> navy\u0161e nie je ni\u010d pr\u00edjemn\u00e9. Vyhnite sa tie\u017e sladk\u00fdm n\u00e1pojom. Je dok\u00e1zan\u00e9, \u017ee aj tie m\u00f4\u017eu zhor\u0161i\u0165 pichanie v boku. V pr\u00edpade dlh\u0161ie trvaj\u00facich v\u00fdkonov, ke\u010f potrebujete pi\u0165 napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/iontove-napoje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>iontov\u00fd n\u00e1poj<\/strong><\/a>, d\u00e1vajte si pozor na mno\u017estvo. <strong>Uchlipk\u00e1vajte ho po men\u0161\u00edch d\u00e1vkach<\/strong>, a nie \u017ee vypijete naraz cel\u00fa f\u013ea\u0161u. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No a <strong>nesna\u017ete sa ani obmedzova\u0165 pitn\u00fd re\u017eim<\/strong>.&nbsp;Nedostatok vody m\u00f4\u017ee pre ni\u017e\u0161\u00ed objem krvi zase negat\u00edvne ovplyvni\u0165 prekrvenie organizmu. T\u00fdm vzrast\u00e1 riziko, \u017ee v\u00e1s za\u010dne picha\u0165 v boku. Sna\u017ete sa preto pi\u0165 tak akur\u00e1t.<\/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 pitnom re\u017eime a hydrat\u00e1cii, 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 nedostato\u010dn\u00fd pitn\u00fd re\u017eim vpl\u00fdva na zdravie<\/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\">3. Zahrejte sa pred behan\u00edm<\/h3>\n\n\n\n<p>Warm up je ide\u00e1lny pre spr\u00e1vne zahriatie a <strong>optim\u00e1lne rozpr\u00fadenie krvi v tele<\/strong>, \u010do pom\u00f4\u017ee s prekrven\u00edm br\u00e1nice a \u010fal\u0161\u00edch \u010dast\u00ed tela. Na zahriatie si m\u00f4\u017eete da\u0165 napr\u00edklad cviky <strong>be\u017eeckej abecedy, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sk\u00e1kanie cez \u0161vihadlo<\/strong><\/a><strong>, pomal\u0161\u00ed beh, rotoped, pan\u00e1k (jumping jacks)<\/strong> a \u010fal\u0161ie aktivity.<\/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 warm up alebo zahriatia pred tr\u00e9ningom, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie \u2013 s\u00fa naozaj d\u00f4le\u017eit\u00e9?<\/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\">4. Tempo zvy\u0161ujte postupne<\/h3>\n\n\n\n<p>Nem\u00e1 zmysel vybehn\u00fa\u0165 z domu hne\u010f svoj\u00edm maxim\u00e1lnym tempom. Takto by ste <strong>\u010doskoro&nbsp;odpadli<\/strong>, a to napr\u00edklad pre pichanie v boku. Hlavne v za\u010diatkoch sa nebojte strieda\u0165 beh s ch\u00f4dzou. A s tempom to nepre\u017ee\u0148te ani v pr\u00edpade, \u017ee ste u\u017e tr\u00e9novan\u00ed. Ide\u00e1lne si dajte <strong>prv\u00fd kilometer v pomal\u0161om tempe<\/strong> a nesk\u00f4r postupne zr\u00fdch\u013eujte.<\/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 zauj\u00edma, ako pri behu zr\u00fdchli\u0165 a zlep\u0161ova\u0165 sa, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017de je beh nuda? Prezrad\u00edme v\u00e1m, ako si ho ob\u013e\u00fabi\u0165 a neust\u00e1le sa zlep\u0161ova\u0165<\/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\/2023\/04\/IMG_4332-1-1124x749.jpg\" alt=\"Pre\u010do n\u00e1s pich\u00e1 v boku a \u010do to je?\" class=\"wp-image-429698\" width=\"843\" height=\"562\" title=\"Pre\u010do n\u00e1s pich\u00e1 v boku a \u010do to je?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zamerajte sa na d\u00fdchanie<\/h3>\n\n\n\n<p>Mnoho be\u017ecov d\u00fdcha nespr\u00e1vne a potom sa div\u00ed, \u017ee ich pich\u00e1 v boku. Samozrejme, spr\u00e1vna dychov\u00e1 technika je <strong>pre beh k\u013e\u00fa\u010dov\u00e1<\/strong>. Z\u00e1kladom je nau\u010di\u0165 sa hlbok\u00e9 d\u00fdchanie do brucha so spr\u00e1vnym zapojen\u00edm br\u00e1nice. T\u00fdm sa do tela dostane omnoho viac kysl\u00edka, ako ke\u010f d\u00fdchate len <strong>plytko a povrchovo<\/strong>. Ak v\u00e1m to pri behu \u00faplne nejde, tr\u00e9nujte spr\u00e1vnu techniku doma v pokoji. Ke\u010f si ju osvoj\u00edte, bude pre v\u00e1s potom omnoho <strong>\u013eah\u0161ie d\u00fdcha\u0165 spr\u00e1vne aj pri cvi\u010den\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ako spr\u00e1vne d\u00fdcha\u0165 po\u010das behania, sa do\u010d\u00edtate viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spr\u00e1vne d\u00fdcha\u0165 pri behu a pre\u010do je to d\u00f4le\u017eit\u00e9?&nbsp;<\/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. Posil\u0148ujte svoje telo<\/h3>\n\n\n\n<p>Siln\u00e9 telo zlep\u0161uje v\u00fdkony aj mimo posil\u0148ovne. A ani behanie nie je v\u00fdnimkou. Navy\u0161e <strong>pom\u00e1ha posilni\u0165 core, teda hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m<\/strong>, pri\u010dom sa zlep\u0161\u00ed celkov\u00e9 dr\u017eanie tela. T\u00fdmto sp\u00f4sobom do ur\u010ditej miery m\u00f4\u017eete pred\u00eds\u0165 pichaniu v boku.<strong> Ide\u00e1lne je teda aspo\u0148 2 a\u017e \u20603-kr\u00e1t t\u00fd\u017edenne zaradi\u0165 komplexn\u00fd silov\u00fd tr\u00e9ning cel\u00e9ho tela.<\/strong> Ak ste be\u017eci, rozhodne to neznamen\u00e1, \u017ee silov\u00fd tr\u00e9ning nie je ni\u010d pre v\u00e1s, pr\u00e1ve naopak. Je to \u010fal\u0161\u00ed pomocn\u00edk v tom, <strong>aby ste behali \u010falej a r\u00fdchlej\u0161ie<\/strong>. <span class=\"tadv-color\" 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>Chcete cvi\u010di\u0165 efekt\u00edvne a posilni\u0165 cel\u00e9 telo? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/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<p>A pokia\u013e v\u00e1s zauj\u00edma, ak\u00e9 benefity m\u00e1 posil\u0148ovanie pre k\u013aby, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/poskodzuje-behanie-kolena-a-dalsie-klby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Po\u0161kodzuje behanie kolen\u00e1 a \u010fal\u0161ie k\u013aby?<\/strong><\/a><strong>&nbsp;&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\">7. Vyberajte si spr\u00e1vne oble\u010denie<\/h3>\n\n\n\n<p>Tento bod sa t\u00fdka predov\u0161etk\u00fdm \u017eien, ktor\u00e9 rady nosia <strong>obtiahnut\u00e9 oble\u010denie<\/strong>. Ak si chcete na behanie vzia\u0165 \u0161ortky alebo leg\u00edny, ktor\u00e9 ste nosili e\u0161te pred nieko\u013ek\u00fdmi rokmi a s\u00fa tesnej\u0161ie, ako by ste si priali, nechajte ich doma. Pr\u00edli\u0161 priliehav\u00e1 guma leg\u00edn v\u00e1m m\u00f4\u017ee s\u0165a\u017ei\u0165 d\u00fdchanie do brucha. Takto budete n\u00faten\u00ed d\u00fdcha\u0165 len povrchovo, \u010do m\u00f4\u017ee op\u00e4\u0165<strong> vies\u0165 k pichaniu v boku<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko oble\u010denie by malo sedie\u0165 na tele tak akur\u00e1t. A pokia\u013e m\u00e1te pocit, \u017ee potrebujete dok\u00fapi\u0165 nejak\u00e9 nov\u00e9 k\u00fasky, odpor\u00fa\u010dame mrkn\u00fa\u0165 sa na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>na\u0161e nov\u00e9 kolekcie<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ke\u010f v\u00e1s zauj\u00edma, ako m\u00f4\u017ee oble\u010denie <strong>ovplyvni\u0165 v\u00fdkon aj v \u010fal\u0161\u00edch smeroch<\/strong>, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-moze-zly-vyber-oblecenia-ovplyvnit-zdravie-a-na-co-si-dat-pozor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako m\u00f4\u017ee zl\u00fd v\u00fdber oble\u010denia ovplyvni\u0165 zdravie a na \u010do si da\u0165 pozor?<\/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\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg\" alt=\"Prv\u00e1 pomoc pri pichan\u00ed v boku\" class=\"wp-image-429713\" width=\"843\" height=\"562\" title=\"Prv\u00e1 pomoc pri pichan\u00ed v boku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-2048x1365.jpeg 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=\"Prva_pomoc_pri_pichani_v_boku\"><\/span>Prv\u00e1 pomoc pri pichan\u00ed v boku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u010das sa m\u00f4\u017ee sta\u0165, \u017ee urob\u00edme maximum, ale aj tak n\u00e1s za\u010dne picha\u0165 v boku. Ka\u017ed\u00fd de\u0148 jednoducho nie je ide\u00e1lny. V takom pr\u00edpade je dobr\u00e9 pozna\u0165<strong> z\u00e1sady, ktor\u00e9 funguj\u00fa ako \u201eprv\u00e1 pomoc\u201d<\/strong>:<\/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>Zvo\u013enite tempo.<\/li><li>Prejdite do ch\u00f4dze.<\/li><li>Zastavte sa \u00faplne.<\/li><li>Pomaly tla\u010dte dla\u0148ou na miesto, kde v\u00e1s pich\u00e1.<\/li><li>Pona\u0165ahujte sa, pom\u00f4c\u0165 m\u00f4\u017eu napr\u00edklad \u00faklony do str\u00e1n (pokia\u013e v\u00e1s pich\u00e1 v\u013eavo, zdvihnite \u013eav\u00fa ruku nad hlavu a naklo\u0148te sa doprava, opa\u010dne postupujte v pr\u00edpade, \u017ee v\u00e1s pich\u00e1 vpravo).<\/li><li>Predklo\u0148te sa a zhlboka d\u00fdchajte, zamerajte sa na hlbok\u00e9 br\u00e1ni\u010dn\u00e9 d\u00fdchanie.<\/li><li>Ke\u010f v\u00e1s prestane picha\u0165 v boku, sk\u00faste sa zase rozbehn\u00fa\u0165 vo\u013en\u00fdm tempom.<span class=\"tadv-color\" style=\"color: #ff6600\"> [2] [5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie tipy, v\u010faka ktor\u00fdm m\u00f4\u017eete pred\u00eds\u0165 pichaniu v boku, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-nerobit-pred-behom-10-chyb-s-ktorymi-sa-stretol-kazdy-bezec\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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<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>Do ur\u010ditej miery m\u00f4\u017eeme pichaniu v boku predch\u00e1dza\u0165 napr\u00edklad t\u00fdm, \u017ee sa spr\u00e1vne najeme, napijeme, budeme beha\u0165 v rozumnom tempe a neprestrel\u00edme \u0161tart. S\u00fa v\u0161ak dni, ke\u010f urob\u00edme v\u0161etko tak, ako m\u00e1me, aj napriek tomu to pr\u00edde. V tak\u00fdch chv\u00ed\u013each <strong>jednoducho treba zvo\u013eni\u0165<\/strong>, zastavi\u0165 sa a urobi\u0165 maximum, aby probl\u00e9m odoznel. Potom sa m\u00f4\u017eeme zase rozbehn\u00fa\u0165. Ak v\u00e1s za\u010dne picha\u0165 v boku, ni\u010d si z toho nerobte, st\u00e1va sa to aj tr\u00e9novan\u00fdm be\u017ecom. \u010eal\u0161\u00ed beh bude ur\u010dite zase o nie\u010do lep\u0161\u00ed.<\/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 pravidelne s\u0165a\u017euje na pichanie v boku? Zdie\u013eajte s n\u00edm tento \u010dl\u00e1nok, aby vedel, \u010do na to zaber\u00e1.<\/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\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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\/performance-enhancement\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\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>Pichanie v boku dok\u00e1\u017ee pekne potr\u00e1pi\u0165 po\u010das behania. Mus\u00edme spomali\u0165 alebo sa \u00faplne zastavi\u0165, a tak sa zhor\u0161uje n\u00e1\u0161 \u010das. V \u010dl\u00e1nku v\u00e1m prezrad\u00edme, \u010do sp\u00f4sobuje pichanie v boku a ako minimalizova\u0165 riziko, \u017ee sa znovu objav\u00ed. <\/p>\n","protected":false},"author":100,"featured_media":429766,"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":[6078,6123,6062,6069],"filter_section":[],"filter_attribute":[13029],"class_list":{"0":"post-430987","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-cvicenie","10":"tag-trening","11":"tag-zdravie","12":"filter_attribute-beh","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre\u010do n\u00e1s pri behan\u00ed pich\u00e1 v boku a ako sa toho zbavi\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co sp\u00f4sobuje pichanie v boku pri behu a ako sa ho zbavi\u0165? 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