{"id":714879,"date":"2025-04-16T08:00:00","date_gmt":"2025-04-16T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=714879"},"modified":"2025-04-16T11:14:01","modified_gmt":"2025-04-16T09:14:01","slug":"10-mytu-o-behani-kterym-mozna-verite-i-vy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/","title":{"rendered":"10 m\u00fdt\u016f o b\u011bh\u00e1n\u00ed, kter\u00fdm mo\u017en\u00e1 v\u011b\u0159\u00edte i vy"},"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\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#1_Mytus_Vytrvalostni_bezci_nepotrebuji_silovy_trenink\" title=\"1. M\u00fdtus: Vytrvalostn\u00ed b\u011b\u017eci nepot\u0159ebuj\u00ed silov\u00fd tr\u00e9nink\">1. M\u00fdtus: Vytrvalostn\u00ed b\u011b\u017eci nepot\u0159ebuj\u00ed silov\u00fd tr\u00e9nink<\/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\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#2_Mytus_Behani_zpusobuje_ztratu_svalove_hmoty\" title=\"2. M\u00fdtus: B\u011bh\u00e1n\u00ed zp\u016fsobuje ztr\u00e1tu svalov\u00e9 hmoty\">2. M\u00fdtus: B\u011bh\u00e1n\u00ed zp\u016fsobuje ztr\u00e1tu svalov\u00e9 hmoty<\/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\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#3_Mytus_Beh_nici_kolena\" title=\"3. M\u00fdtus: B\u011bh ni\u010d\u00ed kolena\">3. M\u00fdtus: B\u011bh ni\u010d\u00ed kolena<\/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\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#4_Mytus_Beh_zpusobuje_bolesti_zad\" title=\"4. M\u00fdtus: B\u011bh zp\u016fsobuje bolesti zad\">4. M\u00fdtus: B\u011bh zp\u016fsobuje bolesti zad<\/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\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#5_Mytus_Behani_v_zime_zpusobuje_nachlazeni\" title=\"5. M\u00fdtus: B\u011bh\u00e1n\u00ed v zim\u011b zp\u016fsobuje nachlazen\u00ed\">5. M\u00fdtus: B\u011bh\u00e1n\u00ed v zim\u011b zp\u016fsobuje nachlazen\u00ed<\/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\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#6_Mytus_Kvalitni_bezecke_boty_vydrzi_mnoho_let\" title=\"6. M\u00fdtus: Kvalitn\u00ed b\u011b\u017eeck\u00e9 boty vydr\u017e\u00ed mnoho let\">6. M\u00fdtus: Kvalitn\u00ed b\u011b\u017eeck\u00e9 boty vydr\u017e\u00ed mnoho let<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#7_Mytus_Na_hubnuti_je_potreba_behat_dlouho_a_pomalu\" title=\"7. M\u00fdtus: Na hubnut\u00ed je pot\u0159eba b\u011bhat dlouho a pomalu\">7. M\u00fdtus: Na hubnut\u00ed je pot\u0159eba b\u011bhat dlouho a pomalu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#8_Mytus_Kdyz_chcete_hubnout_musite_se_pri_behu_potit\" title=\"8. M\u00fdtus: Kdy\u017e chcete hubnout, mus\u00edte se p\u0159i b\u011bhu potit\">8. M\u00fdtus: Kdy\u017e chcete hubnout, mus\u00edte se p\u0159i b\u011bhu potit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#9_Mytus_Bezecke_zavody_jsou_jen_pro_bezce\" title=\"9. M\u00fdtus: B\u011b\u017eeck\u00e9 z\u00e1vody jsou jen pro b\u011b\u017ece\">9. M\u00fdtus: B\u011b\u017eeck\u00e9 z\u00e1vody jsou jen pro b\u011b\u017ece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#10_Mytus_Na_beh_potrebujete_perfektni_vybaveni\" title=\"10. M\u00fdtus: Na b\u011bh pot\u0159ebujete perfektn\u00ed vybaven\u00ed\">10. M\u00fdtus: Na b\u011bh pot\u0159ebujete perfektn\u00ed vybaven\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/10-mytu-o-behani-kterym-mozna-verite-i-vy\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nez\u00e1le\u017e\u00ed na tom, jestli u\u017e pat\u0159\u00edte mezi ost\u0159\u00edlen\u00e9 maratonce, nebo se s b\u011b\u017eeck\u00fdmi botami teprve seznamujete. V obou p\u0159\u00edpadech je dost pravd\u011bpodobn\u00e9, \u017ee u\u017e se k v\u00e1m n\u011bkdy dostal n\u011bjak\u00fd ten <strong>m\u00fdtus spojen\u00fd s b\u011bhem<\/strong>. Mo\u017en\u00e1 v\u00e1s od n\u011bj n\u011bkdo odrazoval, proto\u017ee \u00fadajn\u011b nen\u00ed dobr\u00fd na kolena a z\u00e1da, nebo v\u00e1m b\u011bh naopak doporu\u010doval jako t\u00e9m\u011b\u0159 z\u00e1zra\u010dnou aktivitu na hubnut\u00ed. V dne\u0161n\u00edm \u010dl\u00e1nku se proto zam\u011b\u0159\u00edme na to, jak je to doopravdy.&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=\"1_Mytus_Vytrvalostni_bezci_nepotrebuji_silovy_trenink\"><\/span>1. M\u00fdtus: Vytrvalostn\u00ed b\u011b\u017eci nepot\u0159ebuj\u00ed silov\u00fd tr\u00e9nink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u016fvod\u016f, pro\u010d se mohou <strong>vytrvalci vyh\u00fdbat silov\u00e9mu tr\u00e9ninku<\/strong>, je hned n\u011bkolik. N\u011bkte\u0159\u00ed maj\u00ed <strong>obavy z r\u016fstu svalov\u00e9 hmoty<\/strong>, kter\u00e1 by pak pro n\u011b p\u0159i del\u0161\u00edm b\u011bhu byla zbyte\u010dnou <strong>z\u00e1t\u011b\u017e\u00ed nav\u00edc<\/strong>. Jin\u00ed mohou silov\u00fd tr\u00e9nink vynech\u00e1vat proto, \u017ee ho berou jako ztr\u00e1tu \u010dasu. Cht\u011bj\u00ed se p\u0159ece zlep\u0161ovat v b\u011bh\u00e1n\u00ed, a ne ve zved\u00e1n\u00ed t\u011b\u017ek\u00fdch \u010dinek. Ani v jednom p\u0159\u00edpad\u011b ov\u0161em argumenty neobstoj\u00ed a vyvrac\u00ed je nap\u0159\u00edklad hned metaanal\u00fdza zam\u011b\u0159en\u00e1 na b\u011b\u017ece st\u0159edn\u011b dlouh\u00fdch a dlouh\u00fdch vzd\u00e1lenost\u00ed.&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\">\n<li>Ta uk\u00e1zala, \u017ee<strong> silov\u00fd tr\u00e9nink s vysokou z\u00e1t\u011b\u017e\u00ed<\/strong> (\u226580 % 1RM \u2013 nejvy\u0161\u0161\u00ed hmotnost z\u00e1va\u017e\u00ed, kterou se spr\u00e1vnou technikou zvl\u00e1dnete zvednout pouze jednou) v\u00fdznamn\u011b<strong> zvy\u0161uje ekonomiku b\u011bhu<\/strong>, a to zejm\u00e9na p\u0159i rychlostech nad 12 km\/h.&nbsp;<\/li>\n\n\n\n<li>Pro zlep\u0161en\u00ed ekonomiky b\u011bhu v ni\u017e\u0161\u00ed rychlosti se uk\u00e1zal jako efektivn\u00ed pomocn\u00edk zase plyometrick\u00fd tr\u00e9nink (cvi\u010den\u00ed zam\u011b\u0159en\u00e9 na rozvoj v\u00fdbu\u0161n\u00e9 s\u00edly, rychlosti a dynamiky pohybu).&nbsp;<\/li>\n\n\n\n<li>Pro b\u011b\u017ece tak m\u016f\u017ee b\u00fdt skv\u011blou volbou pr\u00e1v\u011b <strong>kombinace silov\u00e9ho tr\u00e9ninku s vysok\u00fdmi vahami i plyometrick\u00e9ho tr\u00e9ninku<\/strong>, kter\u00e1 povede ve fin\u00e1le k lep\u0161\u00ed ekonomice b\u011bhu v r\u016fzn\u00fdch rychlostech, a t\u00edm i k lep\u0161\u00edm v\u00fdsledk\u016fm. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20133]&nbsp;<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edmi souvislostmi mezi silov\u00fdm tr\u00e9ninkem a vytrvalostn\u00edm b\u011bhem se pak zab\u00fdvala nap\u0159\u00edklad i <strong>kvalitativn\u00ed studie trvaj\u00edc\u00ed 40 t\u00fddn\u016f<\/strong>. Na konci se uk\u00e1zalo, \u017ee b\u011b\u017eci, kte\u0159\u00ed se v\u011bnovali silov\u00e9mu tr\u00e9ninku n\u011bkolikr\u00e1t t\u00fddn\u011b, m\u011bli na konci <strong>v\u00fdznamn\u011b lep\u0161\u00ed maxim\u00e1ln\u00ed a reaktivn\u00ed s\u00edlu, ekonomiku b\u011bhu a VO2 max <\/strong>(maxim\u00e1ln\u00ed mno\u017estv\u00ed kysl\u00edku, kter\u00e9 t\u011blo dok\u00e1\u017ee vyu\u017e\u00edt b\u011bhem aktivity). Zaj\u00edmav\u00e9 je ov\u0161em tak\u00e9 zji\u0161t\u011bn\u00ed, \u017ee mezi interven\u010dn\u00ed a kontroln\u00ed skupinou <strong>nebyly v\u00fdznamn\u00e9 rozd\u00edly v t\u011blesn\u00e9m slo\u017een\u00ed<\/strong>. Pro nab\u00edr\u00e1n\u00ed sval\u016f zkr\u00e1tka nesta\u010d\u00ed jen posilovat, ale je pot\u0159eba tak\u00e9 upravit j\u00eddeln\u00ed\u010dek a celkov\u00fd lifestyle. Pokud jste se tedy dote\u010f silov\u00e9ho tr\u00e9ninku b\u00e1li, proto\u017ee jste necht\u011bli nab\u00edrat svalovou hmotu, kter\u00e1 by v\u00e1s na dlouh\u00fdch trat\u00edch brzdila, m\u016f\u017eete d\u00e1t klidn\u011b <strong>obavy stranou a vyrazit do gymu s v\u011bdom\u00edm, \u017ee silov\u00fd tr\u00e9nink je i pro b\u011b\u017ece<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli hled\u00e1te tipy na tr\u00e9nink spodn\u00ed poloviny t\u011bla, vyzkou\u0161ejte tyto cviky na <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stehna a l\u00fdtka<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zadek a nohy<\/strong><\/a>.&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=\"2_Mytus_Behani_zpusobuje_ztratu_svalove_hmoty\"><\/span>2. M\u00fdtus: B\u011bh\u00e1n\u00ed zp\u016fsobuje ztr\u00e1tu svalov\u00e9 hmoty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento m\u00fdtus se nej\u010dast\u011bji vyskytuje mezi <strong>silov\u00fdmi sportovci<\/strong>, kter\u00e9 d\u011bs\u00ed u\u017e jen pouh\u00e9 pomy\u0161len\u00ed na to, \u017ee by <strong>ztratili t\u0159eba jen p\u00e1r gram\u016f pracn\u011b vybudovan\u00fdch sval\u016f<\/strong>. Tyhle obavy ale taky nejsou tak \u00fapln\u011b na m\u00edst\u011b. Jasn\u011b, kdy\u017e si obden ub\u011bhnete maraton, pravd\u011bpodobn\u011b <strong>neochr\u00e1n\u00edte sv\u00e9 svaly<\/strong>, ani kdybyste se na hlavu stav\u011bli, a postavu budete m\u00edt sp\u00ed\u0161 \u0161t\u00edhlej\u0161\u00ed. Pokud je ale va\u0161\u00edm prim\u00e1rn\u00edm c\u00edlem <strong>nab\u00edrat svalovou hmotu<\/strong>, nen\u00ed pot\u0159eba se b\u011bhu vyh\u00fdbat, jen je p\u0159\u00ednosn\u011bj\u0161\u00ed <strong>za\u0159azovat sp\u00ed\u0161e krat\u0161\u00ed b\u011b\u017eeck\u00e9 aktivity<\/strong>. Z metaanal\u00fdz vypl\u00fdv\u00e1, \u017ee takov\u00e9 tr\u00e9ninky bu\u010f <strong>nemaj\u00ed na n\u00e1r\u016fst svalov\u00e9 hmoty \u017e\u00e1dn\u00fd vliv, nebo jen minim\u00e1ln\u00ed<\/strong>. N\u011bkter\u00e9 studie poukazuj\u00ed na to, \u017ee<strong> intenzivn\u00ed kr\u00e1tkodob\u00fd b\u011b\u017eeck\u00fd tr\u00e9nink m\u016f\u017ee n\u00e1r\u016fst svalov\u00e9 hmoty dokonce podporovat<\/strong>. Doch\u00e1z\u00ed p\u0159i n\u011bm toti\u017e k aktivaci rychl\u00fdch svalov\u00fdch vl\u00e1ken 2. typu, kter\u00e1 maj\u00ed v\u011bt\u0161\u00ed <strong>potenci\u00e1l pro svalovou hypertrofii<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5\u20136]<\/sup><\/mark>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud tou\u017e\u00edte po <strong>vypracovan\u00e9 a svalnat\u00e9 postav\u011b<\/strong>, nemus\u00edte se rozhodn\u011b b\u00e1t, \u017ee by v\u00e1m v tom b\u011bh n\u011bjak zabr\u00e1nil. Pod\u00edvejte se t\u0159eba na sprintery, kte\u0159\u00ed rozhodn\u011b nevypadaj\u00ed, \u017ee by o sv\u00e9 svaly p\u0159i\u0161li. <strong>B\u011bh m\u016f\u017ee b\u00fdt naopak skv\u011bl\u00fdm par\u0165\u00e1kem na cest\u011b k lep\u0161\u00ed v\u00fdkonnosti<\/strong>, optim\u00e1ln\u00ed ov\u0161em je za\u0159azovat sp\u00ed\u0161e<strong> krat\u0161\u00ed a intenzivn\u011bj\u0161\u00ed tr\u00e9ninky<\/strong>. I kdy\u017e se ale ob\u010das vyd\u00e1te na 10km trasu, rozhodn\u011b to neznamen\u00e1 ohro\u017een\u00ed pro va\u0161e svaly. Sp\u00ed\u0161e <strong>budete budovat celkovou fyzickou kondici <\/strong>a sp\u00e1len\u00e9 kalorie pak dopln\u00edte zp\u011bt v potr\u00e9ninkov\u00e9m j\u00eddle. A pokud ne, m\u016f\u017ee b\u00fdt b\u011bh super pomocn\u00edkem p\u0159i <strong>hubnut\u00ed<\/strong> nadbyte\u010dn\u00e9ho tuku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bh\u00e1n\u00ed a silov\u00fd tr\u00e9nink jsou zkr\u00e1tka dva par\u0165\u00e1ci, kte\u0159\u00ed se skv\u011ble dopl\u0148uj\u00ed a v\u00e1m pomohou jak <strong>k vysn\u011bn\u00e9 postav\u011b, tak i k lep\u0161\u00edm v\u00fdkon\u016fm<\/strong>. V\u00edce se o jeho benefitech dozv\u00edte v samostatn\u00e9m \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>11 d\u016fvod\u016f, pro\u010d za\u010d\u00edt b\u011bhat. Jak se zm\u011bn\u00ed va\u0161e t\u011blo?<\/strong><\/a><strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-6.jpg\" alt=\"M\u00fdtus: B\u011bh\u00e1n\u00ed zp\u016fsobuje ztr\u00e1tu svalov\u00e9 hmoty\" class=\"wp-image-714896\" title=\"M\u00fdtus: B\u011bh\u00e1n\u00ed zp\u016fsobuje ztr\u00e1tu svalov\u00e9 hmoty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-6.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-6-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Mytus_Beh_nici_kolena\"><\/span>3. M\u00fdtus: B\u011bh ni\u010d\u00ed kolena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e gau\u010d\u00e1ci m\u016f\u017eou razit n\u00e1zor, \u017ee<strong> b\u011bh ni\u010d\u00ed kolena<\/strong>, a budou tak rad\u011bji sed\u011bt doma, opak je pravdou. Tomuto t\u00e9matu se v\u011bnovala \u0159ada studi\u00ed a mnoho z nich p\u0159ekvapiv\u011b p\u0159in\u00e1\u0161\u00ed \u00fapln\u011b opa\u010dn\u00e9 z\u00e1v\u011bry \u2013 <strong>b\u011bh zdrav\u00ed kloub\u016f a pohybov\u00e9ho apar\u00e1tu u rekrea\u010dn\u00edch sportovc\u016f podporuje<\/strong>. P\u0159i pravideln\u00e9 z\u00e1t\u011b\u017ei kloub\u016f toti\u017e doch\u00e1z\u00ed ke <strong>zlep\u0161en\u00ed jejich funkce i rozsahu pohybu<\/strong>. Nav\u00edc se u b\u011bhu klouby <strong>promaz\u00e1vaj\u00ed synovi\u00e1ln\u00ed tekutinou<\/strong>, kter\u00e1 pom\u00e1h\u00e1 <strong>vy\u017eivovat chrupavky<\/strong>. Pohyb pak z\u00e1rove\u0148 efektivn\u011b <strong>odplavuje odpadn\u00ed l\u00e1tky<\/strong>, kter\u00e9 vznikaj\u00ed p\u0159i metabolismu prob\u00edhaj\u00edc\u00edm v chrupavk\u00e1ch. No a v r\u00e1mci cel\u00e9ho pohybov\u00e9ho apar\u00e1tu je pak v\u00fdhodn\u00e9 i to, \u017ee p\u0159i b\u011bhu <strong>posilujeme svaly, vazy a dal\u0161\u00ed t\u011blesn\u00e9 struktury<\/strong>, kter\u00e9 obklopuj\u00ed kloub a poskytuj\u00ed mu funk\u010dn\u00ed oporu. To m\u00e1 ve fin\u00e1le<strong> vliv i na celkov\u00e9 dr\u017een\u00ed t\u011bla<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8\u201310]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V souvislosti s b\u011bhem se nej\u010dast\u011bji sklo\u0148uje<strong> riziko rozvoje osteoartritidy (artr\u00f3zy)<\/strong>, kter\u00e9 ov\u0161em studie <strong>nepotvrdily<\/strong>. D\u00e1le se uk\u00e1zalo, \u017ee po b\u011bhu <strong>doch\u00e1z\u00ed ke sn\u00ed\u017een\u00ed objemu chrupavky<\/strong>, jedn\u00e1 se ov\u0161em o p\u0159echodn\u00fd stav, tak\u017ee ani toho se nemus\u00edme b\u00e1t. Chrupavka se adaptuje a zregeneruje. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11\u201313]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkte\u0159\u00ed lid\u00e9 jsou v r\u00e1mci tohoto m\u00fdtu o n\u011bco specifi\u010dt\u011bj\u0161\u00ed a raz\u00ed n\u00e1zor, \u017ee pouze<strong> b\u011bh na betonu, asfaltu a tvrd\u0161\u00edm povrchu ni\u010d\u00ed kolena<\/strong>. Studie sice uk\u00e1zala, \u017ee tvrd\u00fd povrch je pro t\u011blo v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e\u00ed, z\u00e1rove\u0148 ale popisuje i to, jak je na\u0161e t\u011blo schopno se <strong>na n\u011bj technikou b\u011bhu adaptovat<\/strong>, a to nap\u0159\u00edklad<strong> v\u011bt\u0161\u00edm ohybem kolene, co\u017e pom\u016f\u017ee tlumit n\u00e1raz<\/strong>. Pokud m\u00e1te v okol\u00ed sp\u00ed\u0161e tvrd\u0161\u00ed povrchy, doporu\u010dujeme po\u0159\u00eddit si b\u011b\u017eeckou obuv, kter\u00e1 je na to ur\u010den\u00e1. T\u00edm <strong>zlep\u0161\u00edte celkov\u00fd pocit z b\u011bhu a z\u00e1rove\u0148 odleh\u010d\u00edte i pohybov\u00e9mu apar\u00e1tu<\/strong>. Ide\u00e1ln\u00ed ale je vypozorovat si, kter\u00e9 <strong>ter\u00e9ny v\u00e1m nejv\u00edc vyhovuj\u00ed<\/strong>, a podle toho pak pl\u00e1novat sv\u00e9 b\u011b\u017eeck\u00e9 trasy, p\u0159\u00edpadn\u011b <strong>povrchy st\u0159\u00eddat<\/strong>. Nezapom\u00ednejte ale ani na <strong>spr\u00e1vnou techniku, postupn\u00e9 zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee, vyv\u00e1\u017eenou stravu a odpo\u010dinek<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[14\u201315]<\/sup><\/mark>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je ale pot\u0159eba uv\u011bdomit si, \u017ee na stav na\u0161ich kloub\u016f maj\u00ed vliv i jin\u00e9 faktory, jako je t\u0159eba <strong>genetika, t\u011blesn\u00e1 hmotnost, v\u011bk \u010di celkov\u00e9 zat\u00ed\u017een\u00ed pohybov\u00e9ho apar\u00e1tu<\/strong>. V n\u011bkter\u00fdch p\u0159\u00edpadech proto m\u016f\u017ee b\u00fdt lep\u0161\u00ed vyrazit rad\u011bji na proch\u00e1zku nebo b\u011bh prokl\u00e1dat ch\u016fz\u00ed. V p\u0159\u00edpad\u011b zdravotn\u00edch obt\u00ed\u017e\u00ed je lep\u0161\u00ed <strong>vhodnost b\u011bhu konzultovat se sv\u00fdm o\u0161et\u0159uj\u00edc\u00edm l\u00e9ka\u0159em<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce informac\u00ed o tom, jak\u00fd vliv m\u00e1 b\u011bh na na\u0161e kolena, najdete v samostatn\u00e9m \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/poskozuje-behani-kolena-a-dalsi-klouby\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Po\u0161kozuje b\u011bh\u00e1n\u00ed kolena a dal\u0161\u00ed klouby?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48298,64381,67378,82417\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Mytus_Beh_zpusobuje_bolesti_zad\"><\/span>4. M\u00fdtus: B\u011bh zp\u016fsobuje bolesti zad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobn\u011b jako u bolesti kolen, i v p\u0159\u00edpad\u011b zad jsme daleko od pravdy. Pokud nem\u00e1me zdravotn\u00ed obt\u00ed\u017ee, kv\u016fli kter\u00fdm by n\u00e1m l\u00e9ka\u0159 b\u011bh zak\u00e1zal, pak se ho<strong> v\u016fbec nemus\u00edme b\u00e1t<\/strong>. Studie naopak ukazuj\u00ed, \u017ee <strong>b\u011bh m\u016f\u017ee p\u0159isp\u011bt ke zlep\u0161en\u00ed obt\u00ed\u017e\u00ed<\/strong>. Dok\u00e1\u017ee toti\u017e nap\u0159\u00edklad <strong>posilovat meziobratlov\u00e9 plot\u00e9nky<\/strong>, \u010d\u00edm\u017e ve fin\u00e1le dok\u00e1\u017ee sn\u00ed\u017eit do jist\u00e9 m\u00edry i bolest zad. Stejn\u011b tak je ale <strong>prosp\u011b\u0161n\u00fd i v p\u0159\u00edpad\u011b bolesti spodn\u00edch zad v oblasti beder<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16\u201317]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s p\u0159i pravideln\u00e9m b\u011bhu z\u00e1da bol\u00ed, zam\u011b\u0159te se na tyto body:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intenzitu p\u0159id\u00e1vejte postupn\u011b.<\/strong> Za\u010dn\u011bte klidn\u011b indi\u00e1nsk\u00fdm b\u011bhem, kdy se klus prokl\u00e1d\u00e1 ch\u016fz\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Zam\u011b\u0159te se na spr\u00e1vnou techniku.<\/strong> Ide\u00e1ln\u011b se obra\u0165te na odborn\u00edka, kter\u00fd v\u00e1m pom\u016f\u017ee ji upravit, p\u0159\u00edpadn\u011b se pora\u010fte se zku\u0161en\u011bj\u0161\u00edmi b\u011b\u017eci.<\/li>\n\n\n\n<li><strong>St\u0159\u00eddejte ter\u00e9ny.<\/strong> N\u011bkomu m\u016f\u017ee v\u00edce vyhovovat b\u011bh na lesn\u00edch cest\u00e1ch \u010di tr\u00e1v\u011b. Povrchy m\u016f\u017eete st\u0159\u00eddat.<\/li>\n\n\n\n<li><strong>Vyberte vhodnou obuv. <\/strong>B\u011b\u017eeck\u00e9 boty maj\u00ed \u0159adu technologi\u00ed, kter\u00e9 dok\u00e1\u017eou v tomto ohledu pomoci. Ide\u00e1ln\u00ed je nechat si ud\u011blat anal\u00fdzu do\u0161lapu a vybrat si boty, kter\u00e9 budou uzp\u016fsobeny na m\u00edru va\u0161emu chodidlu a b\u011b\u017eeck\u00e9mu stylu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Za\u0159a\u010fte silov\u00fd tr\u00e9nink cel\u00e9ho t\u011bla.<\/strong><\/a> Zv\u00fd\u0161enou pozornost v\u011bnujte st\u0159edu t\u011bla (core).<\/li>\n\n\n\n<li><strong>Udr\u017eujte si zdravou t\u011blesnou hmotnost.<\/strong><\/li>\n\n\n\n<li><strong>Nezapom\u00ednejte na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Protahujte se.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Pokud je bolest dlouhodob\u00e1, nechte si poradit od l\u00e9ka\u0159e.&nbsp;<\/strong><\/li>\n<\/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=\"5_Mytus_Behani_v_zime_zpusobuje_nachlazeni\"><\/span>5. M\u00fdtus: B\u011bh\u00e1n\u00ed v zim\u011b zp\u016fsobuje nachlazen\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V souvislosti s t\u00edmto m\u00fdtem je pot\u0159eba si na \u00favod nejprve vyjasnit, \u017ee <strong>za nachlazen\u00ed nem\u016f\u017ee zima, ale viry<\/strong>. Dlouhodob\u00e1 a intenzivn\u011bj\u0161\u00ed fyzick\u00e1 aktivita dok\u00e1\u017ee organismus oslabit, a viry pak maj\u00ed v\u011bt\u0161\u00ed \u0161anci \u201eza\u00fato\u010dit\u201d, \u010d\u00edm\u017e m\u016f\u017ee vir\u00f3za propuknout. V tomto ohledu je dobr\u00e9 podporovat zdrav\u00ed dostate\u010dn\u00fdm mno\u017estv\u00edm <a href=\"https:\/\/gymbeam.cz\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednu C<\/strong><\/a>, kter\u00fd pom\u00e1h\u00e1 udr\u017eet<strong> norm\u00e1ln\u00ed funkce imunitn\u00edho syst\u00e9mu b\u011bhem intenzivn\u00edho fyzick\u00e9ho v\u00fdkonu i po n\u011bm<\/strong>. <a href=\"https:\/\/gymbeam.cz\/blog\/top-doplnky-na-imunitu-silnejsi-obranyschopnost-a-rychlejsi-navrat-do-hry\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Imunitu pak podporuj\u00ed<\/strong><\/a><strong> <\/strong>tak\u00e9 dal\u0161\u00ed vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky, jako je<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fol\u00e1t<\/strong><\/a><strong> (kyselina listov\u00e1), m\u011b\u010f, selen, <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn A<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-b6-gymbeam-85909.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn B6<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn B12<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn D<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/zinek\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zinek<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/gymbeam.cz\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eelezo<\/strong><\/a>. Tyto slo\u017eky ud\u011blaj\u00ed maximum proto, aby onemocn\u011bn\u00ed nem\u011blo \u0161anci propuknout. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[18]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete v zim\u011b b\u011bhat, je dobr\u00e9 <strong>se na to p\u0159ipravovat a t\u011blo adaptovat postupn\u011b<\/strong>. Ide\u00e1ln\u011b tedy za\u010d\u00edt u\u017e t\u0159eba na podzim, abyste si postupn\u011b zvykali. Vyrazit poprv\u00e9 ve chv\u00edli, kdy teplom\u011br ukazuje -15 \u00b0C, a d\u00e1t si hodinov\u00fd b\u011bh, m\u016f\u017ee b\u00fdt<strong> pro organismus n\u00e1hlou z\u00e1t\u011b\u017e\u00ed<\/strong>, se kterou by se nemusel um\u011bt vypo\u0159\u00e1dat. Z\u00e1rove\u0148 v\u017edy myslete i na <a href=\"https:\/\/gymbeam.cz\/blog\/jake-obleceni-je-nejlepsi-do-fitka-nebo-na-beh-seznamte-se-s-vlastnostmi-materialu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>spr\u00e1vn\u00e9 oble\u010den\u00ed<\/strong><\/a> a optim\u00e1ln\u00ed mno\u017estv\u00ed vrstev. S t\u00edm v\u00e1m porad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak za\u010d\u00edt b\u011bhat? Jednoduch\u00fd n\u00e1vod i pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky<\/strong><\/a>. Nezapom\u00ednejte taky na <a href=\"https:\/\/gymbeam.cz\/nakrcnik-merino-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\">n\u00e1kr\u010dn\u00edk p\u0159es \u00fasta<\/a>, abyste ned\u00fdchali p\u0159\u00edmo studen\u00fd vzduch a nedo\u0161lo k podr\u00e1\u017ed\u011bn\u00ed d\u00fdchac\u00edch cest. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[19]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ov\u0161em intenzitu b\u011bhu v zim\u011b p\u0159izp\u016fsob\u00edte sv\u00fdm schopnostem a aktu\u00e1ln\u00ed kondici, nemus\u00edte m\u00edt z nachlazen\u00ed zbyte\u010dn\u00e9 obavy. Bude <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>skv\u011blou formou otu\u017eov\u00e1n\u00ed<\/strong><\/a>, kter\u00e1 m\u016f\u017ee va\u0161\u00ed <strong>imunit\u011b naopak pomoci<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-7.jpg\" alt=\"M\u00fdtus: B\u011bh\u00e1n\u00ed v zim\u011b zp\u016fsobuje nachlazen\u00ed\" class=\"wp-image-714914\" title=\"M\u00fdtus: B\u011bh\u00e1n\u00ed v zim\u011b zp\u016fsobuje nachlazen\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-7.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-7-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Mytus_Kvalitni_bezecke_boty_vydrzi_mnoho_let\"><\/span>6. M\u00fdtus: Kvalitn\u00ed b\u011b\u017eeck\u00e9 boty vydr\u017e\u00ed mnoho let<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 si \u0159\u00edk\u00e1te, \u017ee u\u017e v\u00e1m neroste noha, a tak r\u00e1di <strong>investujete do dra\u017e\u0161\u00edch b\u011b\u017eeck\u00fdch bot<\/strong>, proto\u017ee v\u00e1m n\u011bkolik let vydr\u017e\u00ed. V tomto p\u0159\u00edpad\u011b v\u00e1s bohu\u017eel zklameme a pravd\u011bpodobn\u011b budete jejich \u017eivotnost\u00ed nemile p\u0159ekvapeni. I kdy\u017e se od sebe jednotliv\u00e9 typy li\u0161\u00ed, zpravidla se ud\u00e1v\u00e1, \u017ee boty na b\u011bh vydr\u017e\u00ed<strong> n\u011bkolik stovek a\u017e tis\u00edc kilometr\u016f<\/strong>. Po t\u00e9to dob\u011b p\u0159est\u00e1vaj\u00ed plnit sv\u00e9 garantovan\u00e9 funkce, a vy tak m\u016f\u017eete <strong>poci\u0165ovat hor\u0161\u00ed do\u0161lap, ni\u017e\u0161\u00ed v\u00fdkonnost nebo nep\u0159\u00edjemn\u00e9 bolesti<\/strong>. Pokud tedy b\u011bh\u00e1te p\u0159ibli\u017en\u011b 20 km t\u00fddn\u011b, po\u010d\u00edtejte s t\u00edm, \u017ee v\u00e1m b\u011b\u017eeck\u00e9 boty mo\u017en\u00e1 nevydr\u017e\u00ed ani rok. Na \u017eivotnost m\u00e1 krom\u011b po\u010dtu nab\u011bhan\u00fdch kilometr\u016f vliv nap\u0159\u00edklad tak\u00e9 <strong>technika do\u0161lapu, ter\u00e9n a hmotnost b\u011b\u017ece<\/strong>. V\u0161echny tyto aspekty pak ovlivn\u00ed to, jak moc dostanou boty tr\u00e9ninkem zabrat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ale b\u011bh\u00e1te pravideln\u011b, rozhodn\u011b <strong>doporu\u010dujeme na b\u011b\u017eeck\u00fdch bot\u00e1ch ne\u0161et\u0159it <\/strong>a vybrat si takov\u00e9, kter\u00e9 budou co nejl\u00e9pe spl\u0148ovat va\u0161e po\u017eadavky. D\u00edky tomu bude b\u011bh pohodln\u011bj\u0161\u00ed, v\u00fdkony lep\u0161\u00ed a <strong>u\u017eijete si ka\u017ed\u00fd dal\u0161\u00ed kilometr<\/strong>. Po uplynut\u00ed jejich \u017eivotnosti je pak rad\u011bji vym\u011b\u0148te za nov\u00e9. S v\u00fdb\u011brem ide\u00e1ln\u00edch b\u011b\u017eeck\u00fdch bot pom\u016f\u017ee t\u0159eba \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-jak-si-vybrat-tenisky-na-beh\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5 tip\u016f, jak si vybrat boty na b\u011bh<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"7_Mytus_Na_hubnuti_je_potreba_behat_dlouho_a_pomalu\"><\/span>7. M\u00fdtus: Na hubnut\u00ed je pot\u0159eba b\u011bhat dlouho a pomalu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>B\u011bh a hubnut\u00ed<\/strong>, to je jedna velk\u00e1 kapitola op\u0159eden\u00e1 tolika m\u00fdty, \u017ee by na n\u011b jeden \u010dl\u00e1nek nesta\u010dil.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Od r\u00e1doby odborn\u00edk\u016f toti\u017e m\u016f\u017eete sly\u0161et r\u016fzn\u00e1 doporu\u010den\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro spalov\u00e1n\u00ed tuku je pot\u0159eba m\u00edt tepovku jedin\u011b v z\u00f3n\u011b 2.&nbsp;<\/li>\n\n\n\n<li>Na hubnut\u00ed mus\u00edte b\u011b\u017eet dlouho a v m\u00edrn\u00e9 intenzit\u011b.&nbsp;<\/li>\n\n\n\n<li>B\u011bh je jedin\u00e1 aktivita, kterou zhubnete.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A takhle bychom mohli pokra\u010dovat. Ale v\u00edte, co je na tom nejlep\u0161\u00ed? O tom, jestli budeme hubnout, nerozhoduje v kone\u010dn\u00e9m d\u016fsledku intenzita ani vzd\u00e1lenost b\u011bhu. <strong>Z\u00e1kladem <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hubnut\u00ed<\/strong><\/a><strong> v\u017edycky byl, je a bude <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>.<\/strong> To v p\u0159ekladu znamen\u00e1, \u017ee mus\u00edme v celkov\u00e9m sou\u010dtu <strong>vydat v\u00edce energie, ne\u017e p\u0159ij\u00edm\u00e1me<\/strong>. Klidn\u011b by se tak mohlo st\u00e1t, \u017ee budeme b\u011bhat hodinu denn\u011b v jak\u00e9koliv intenzit\u011b, a nemuseli bychom hubnout, pokud bychom sp\u00e1len\u00e9 kalorie zase doplnili t\u0159eba kybl\u00edkem zmrzliny nebo pytl\u00edkem chips\u016f ve\u010der u sledov\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/dokumenty-o-vyzive-na-netflixu-zmeni-pohled-na-jidlo\/\" target=\"_blank\" rel=\"noreferrer noopener\">Netflixu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli tedy chcete zhubnout, <strong>zam\u011b\u0159te se i na sv\u016fj <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>j\u00eddeln\u00ed\u010dek<\/strong><\/a>, nastavte si ho s ohledem na v\u00e1\u0161 denn\u00ed re\u017eim i lifestyle tak, abyste v deficitu byli, a b\u011bh berte jako takovou berli\u010dku, kter\u00e1 v\u00e1m <strong>pom\u016f\u017ee sp\u00e1lit dal\u0161\u00ed kalorie<\/strong> a<strong> p\u0159inese mnoho benefit\u016f do va\u0161eho \u017eivota<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1klad ale je, <strong>aby v\u00e1s b\u011bh bavil<\/strong>, a tak se netrapte \u017e\u00e1dn\u00fdmi z\u00f3nami a u\u017e\u00edvejte si ka\u017ed\u00fd kilometr. Uvid\u00edte, \u017ee kdy\u017e budete konzistentn\u00ed, <strong>v\u00fdsledky se dostav\u00ed<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud nev\u00edte, jak si kalorick\u00fd deficit spr\u00e1vn\u011b nastavit, pom\u016f\u017ee v\u00e1m na\u0161e<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-8.jpg\" alt=\"M\u00fdtus: Na hubnut\u00ed je pot\u0159eba b\u011bhat dlouho a pomalu\" class=\"wp-image-714931\" title=\"M\u00fdtus: Na hubnut\u00ed je pot\u0159eba b\u011bhat dlouho a pomalu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-8.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-8-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Mytus_Kdyz_chcete_hubnout_musite_se_pri_behu_potit\"><\/span>8. M\u00fdtus: Kdy\u017e chcete hubnout, mus\u00edte se p\u0159i b\u011bhu potit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e jsme u\u017e m\u00fdty spojen\u00e9 s hubnut\u00edm \u010d\u00e1ste\u010dn\u011b probrali v p\u0159edchoz\u00edm bod\u011b, v\u011b\u0159\u00edme, \u017ee tento si zaslou\u017e\u00ed speci\u00e1ln\u00ed pozornost. Snad u\u017e jsou d\u00e1vno pry\u010d ty doby, kdy si p\u0159edev\u0161\u00edm<strong> d\u00edvky balily p\u0159ed b\u011bhem b\u0159icho do potravinov\u00e9 f\u00f3lie, proto\u017ee v\u011b\u0159ily, \u017ee t\u00edmto zp\u016fsobem \u201evypot\u00ed\u201d v\u00edce tuku<\/strong>. Samoz\u0159ejm\u011b je to nesmysl a jedin\u00fd efekt, kter\u00fd to bude m\u00edt, je, \u017ee \u010dlov\u011bk <strong>pocen\u00edm ztrat\u00ed v\u00edce vody<\/strong>. Tu pak ale samoz\u0159ejm\u011b zase dopln\u00ed po b\u011bhu, kdy bude m\u00edt \u017e\u00edze\u0148. Nehled\u011b na to, \u017ee samotn\u00fd b\u011bh <strong>nebude p\u0159\u00edjemn\u00fd a zv\u00fd\u0161\u00ed se riziko dehydratace<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[20]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00edra pocen\u00ed je ovlivn\u011bna mnoha faktory. N\u011bkter\u00e9 m\u016f\u017eeme ovlivnit, jin\u00e9 nikoliv. <strong>Do hry tak vstupuje nap\u0159\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>okoln\u00ed teplota, vlhkost atp.<\/li>\n\n\n\n<li>na\u0161e hmotnost<\/li>\n\n\n\n<li>pohlav\u00ed a v\u011bk<\/li>\n\n\n\n<li>emoce a stres<\/li>\n\n\n\n<li>celkov\u00e9 zdrav\u00ed<\/li>\n\n\n\n<li>j\u00eddeln\u00ed\u010dek a pitn\u00fd re\u017eim<\/li>\n\n\n\n<li>hormony&nbsp;<\/li>\n\n\n\n<li>genetika a odli\u0161n\u00e9 zastoupen\u00ed potn\u00edch \u017el\u00e1z<\/li>\n\n\n\n<li>tr\u00e9novanost a \u00farove\u0148 VO2 max <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[21]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je tak p\u0159irozen\u00e9, \u017ee <strong>n\u011bkdo se pot\u00ed v\u00edce, a jin\u00fd naopak m\u00e9n\u011b<\/strong>. Rozhodn\u011b to ale nen\u00ed kl\u00ed\u010dov\u00fdm ukazatelem, jestli hubneme tuk, \u010di nikoliv. V tomto ohledu je op\u011bt <strong>z\u00e1sadn\u00ed b\u00fdt v kalorick\u00e9m deficitu a p\u0159ij\u00edmat m\u00e9n\u011b energie, ne\u017e vyd\u00e1me<\/strong>. Je tedy \u00fapln\u011b jedno, jestli jsme vypotili litr tekutin nebo v\u00edc, proto\u017ee to s hubnut\u00edm nem\u00e1 tak\u0159ka \u017e\u00e1dnou souvislost. Neka\u017ete si proto z\u00e1\u017eitek z b\u011bhu nesmysln\u00fdm balen\u00edm do f\u00f3li\u00ed, b\u0159i\u0161n\u00edmi p\u00e1sy nebo nadm\u011brn\u00fdm mno\u017estv\u00edm vrstev, abyste se v\u00edce potili. Oble\u010dte se tak,<strong> abyste se c\u00edtili p\u0159\u00edjemn\u011b a aktivitu jste si u\u017eili<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O souvislostech mezi tr\u00e9ninkem a pocen\u00edm se v\u00edce dozv\u00edte v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/poceni-a-trenink-musime-se-potit-aby-cviceni-davalo-smysl\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pocen\u00ed a tr\u00e9nink \u2013 mus\u00edme se potit, aby cvi\u010den\u00ed d\u00e1valo smysl?<\/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=\"9_Mytus_Bezecke_zavody_jsou_jen_pro_bezce\"><\/span>9. M\u00fdtus: B\u011b\u017eeck\u00e9 z\u00e1vody jsou jen pro b\u011b\u017ece<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd \u010dlov\u011bk, kter\u00fd se o b\u011bh zaj\u00edm\u00e1, si pravd\u011bpodobn\u011b v\u0161iml, \u017ee se <strong>po cel\u00e9m sv\u011bt\u011b pravideln\u011b konaj\u00ed r\u016fzn\u00e9 typy z\u00e1vod\u016f<\/strong>. \u010casto se jedn\u00e1 o maratony, p\u016flmaratony, 10km \u010di 5km b\u011bhy, ale narazit m\u016f\u017eete i na jak\u00e9koliv jin\u00e9 vzd\u00e1lenosti. Mo\u017en\u00e1 m\u00e1te pocit, \u017ee c\u00edlem t\u011bchto z\u00e1vod\u016f je vyhr\u00e1t, a tak si \u0159\u00edk\u00e1te, \u017ee nem\u00e1te \u0161anci, a d\u00e1l tyto p\u0159\u00edle\u017eitosti ignorujete. Tyhle <strong>akce maj\u00ed ale zpravidla mnohem hlub\u0161\u00ed p\u0159esah<\/strong>. \u010casto se b\u011b\u017e\u00ed pro dobrou v\u011bc, tak\u017ee m\u016f\u017eete sv\u00fdm startovn\u00edm p\u0159\u00edsp\u011bvkem podpo\u0159it i n\u011bjakou charitativn\u00ed akci. Hlavn\u00ed ale je, \u017ee se <strong>sejdou b\u011b\u017eci z r\u016fzn\u00fdch kout\u016f sv\u011bta<\/strong>, kte\u0159\u00ed tento sport miluj\u00ed a jsou sou\u010d\u00e1st\u00ed velk\u00e9 komunity. Takov\u00fd <strong>b\u011bh s lidmi, kte\u0159\u00ed sd\u00edl\u00ed stejnou v\u00e1\u0161e\u0148<\/strong>, m\u00e1 pak \u00fapln\u011b jinou atmosf\u00e9ru a celkov\u00fd n\u00e1boj.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017eete tak <strong>poznat nov\u00e9 p\u0159\u00e1tele, porovnat sv\u00e9 v\u00fdsledky s ostatn\u00edmi, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-ucinnych-tipu-jak-se-motivovat-k-behu-kdyz-se-vam-nechce\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motivovat se k lep\u0161\u00edm v\u00fdkon\u016fm<\/strong><\/a>, tr\u00e9nink\u016fm, ale hlavn\u011b si u\u017e\u00edvat to, \u017ee <strong>jste sou\u010d\u00e1st\u00ed t\u00e9to skv\u011bl\u00e9 komunity sportovc\u016f<\/strong>. A\u017e tedy ve sv\u00e9m okol\u00ed uvid\u00edte, \u017ee se podobn\u00e1 ud\u00e1lost kon\u00e1, seberte ve\u0161kerou odvahu a p\u0159ihlaste se do z\u00e1vodu taky. Nen\u00ed d\u016fle\u017eit\u00e9 vyhr\u00e1t, ale z\u00fa\u010dastnit se. A i kdy\u017e je to kli\u0161\u00e9, garantujeme, \u017ee nebudete litovat.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-9.jpg\" alt=\"M\u00fdtus: B\u011b\u017eeck\u00e9 z\u00e1vody jsou jen pro b\u011b\u017ece\" class=\"wp-image-714949\" title=\"M\u00fdtus: B\u011b\u017eeck\u00e9 z\u00e1vody jsou jen pro b\u011b\u017ece\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-9.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-9-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Mytus_Na_beh_potrebujete_perfektni_vybaveni\"><\/span>10. M\u00fdtus: Na b\u011bh pot\u0159ebujete perfektn\u00ed vybaven\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejnov\u011bj\u0161\u00ed b\u011b\u017eeck\u00e9 hodinky nabit\u00e9 nejlep\u0161\u00edmi funkcemi, top sportovn\u00ed oble\u010den\u00ed, kter\u00e9 dokonale lad\u00ed, a stylov\u00e1 b\u011b\u017eeck\u00e1 ledvinka \u2013 tak <strong>p\u0159esn\u011b bez t\u011bchto v\u011bc\u00ed se \u00fapln\u011b v klidu obejdete<\/strong>. Pokud s b\u011bhem za\u010d\u00edn\u00e1te a mysl\u00edte to v\u00e1\u017en\u011b, jsou jedinou <strong>d\u016fle\u017eitou investic\u00ed opravdu jen kvalitn\u00ed boty<\/strong>, kter\u00e9 v\u00e1s p\u0159i b\u011bhu podr\u017e\u00ed. Ale co si k nim oble\u010dete, je u\u017e v z\u00e1sad\u011b jedno. Stejn\u011b tak nepot\u0159ebujete ani chytr\u00e9 hodinky, kter\u00e9 v\u00e1m budou m\u011b\u0159it vzd\u00e1lenosti, tepovku, rychlost a podobn\u011b. V\u00e1\u0161 <strong>b\u011bh se po\u010d\u00edt\u00e1 i v p\u0159\u00edpad\u011b, \u017ee ho nebudete sd\u00edlet s p\u0159\u00e1teli<\/strong> na Strav\u011b nebo v Garmin aplikaci. Tyhle vychyt\u00e1vky si pak m\u016f\u017eete po\u0159\u00eddit \u010dasem za odm\u011bnu nebo jako motivaci do dal\u0161\u00edch tr\u00e9nink\u016f. <strong>Rozhodn\u011b to ale nen\u00ed v\u011bc, bez kter\u00e9 se neobejdete<\/strong> a br\u00e1n\u00ed v\u00e1m za\u010d\u00edt b\u011bhat.&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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak vid\u00edte, m\u00fdt\u016f spojen\u00fdch s b\u011bhem je mnoho. A to jsme zdaleka neprobrali v\u0161echny. Z\u00e1kladn\u00ed my\u0161lenkou, kterou byste si z tohoto \u010dl\u00e1nku m\u011bli odn\u00e9st, je to, \u017ee se <strong>ned\u00e1 v\u011b\u0159it v\u0161emu, co se o b\u011bhu \u0159\u00edk\u00e1<\/strong>. N\u011bkdo mu p\u0159isuzuje magickou hubnouc\u00ed schopnost, jin\u00fd se mu rad\u011bji vyh\u00fdb\u00e1, proto\u017ee se boj\u00ed bolesti zad a kolen nebo nachlazen\u00ed. <strong>Nenechte se proto ovlivnit nepravdiv\u00fdmi informacemi, nazujte b\u011b\u017eeck\u00e9 tenisky a vyrazte si taky zab\u011bhat.<\/strong> P\u0159ejeme hodn\u011b \u0161\u0165astn\u00fdch kilometr\u016f!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Setkali jste se taky s n\u011bjak\u00fdm m\u00fdtem ohledn\u011b b\u011bhu, kter\u00e9mu jste v\u011b\u0159ili? Pod\u011blte se o n\u011bj do koment\u00e1\u0159\u016f. A pokud m\u00e1te ve sv\u00e9m okol\u00ed n\u011bkoho, kdo by r\u00e1d za\u010dal b\u011bhat, ale zm\u00edn\u011bn\u00e9 m\u00fdty ho odrazuj\u00ed, sd\u00edlejte s n\u00edm \u010dl\u00e1nek a vyzv\u011bte ho na spole\u010dn\u00fd b\u011bh.<\/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\/running\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRunning\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Existuje mnoho m\u00fdt\u016f, kter\u00e9 se o b\u011bhu \u0161\u00ed\u0159\u00ed. Nikdo nev\u00ed, kde se vzaly, ale stejn\u011b jim plno lid\u00ed slep\u011b v\u011b\u0159\u00ed. Dnes si je proto uvedeme hezky na pravou m\u00edru a vysv\u011btl\u00edme, jak je to doopravdy.<\/p>\n","protected":false},"author":100,"featured_media":715066,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6261,6369,6933,6357,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-714879","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-hubnuti","10":"tag-myty-cs","11":"tag-zada","12":"tag-zdravi","13":"tag-zdravy-zivotni-styl","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 m\u00fdt\u016f o b\u011bh\u00e1n\u00ed, kter\u00fdm mo\u017en\u00e1 v\u011b\u0159\u00edte i vy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"B\u011bh ni\u010d\u00ed kolena i z\u00e1da, spaluje svaly a je jedin\u00fdm zp\u016fsobem, jak zhubnout. 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