{"id":715314,"date":"2025-04-16T09:29:21","date_gmt":"2025-04-16T07:29:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=715314"},"modified":"2025-04-23T09:50:11","modified_gmt":"2025-04-23T07:50:11","slug":"10-mytov-o-behani-ktorym-mozno-tiez-verite","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/","title":{"rendered":"10 m\u00fdtov o behan\u00ed, ktor\u00fdm mo\u017eno tie\u017e ver\u00edte"},"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\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#1_mytus_Vytrvalostni_bezci_nepotrebuju_silovy_trening\" title=\"1. m\u00fdtus: Vytrvalostn\u00ed be\u017eci nepotrebuj\u00fa silov\u00fd tr\u00e9ning\">1. m\u00fdtus: Vytrvalostn\u00ed be\u017eci nepotrebuj\u00fa silov\u00fd tr\u00e9ning<\/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\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#2_mytus_Beh_sposobuje_stratu_svalovej_hmoty\" title=\"2. m\u00fdtus: Beh sp\u00f4sobuje stratu svalovej hmoty\">2. m\u00fdtus: Beh sp\u00f4sobuje stratu svalovej 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.sk\/blog\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#3_mytus_Beh_nici_kolena\" title=\"3. m\u00fdtus: Beh ni\u010d\u00ed kolen\u00e1\">3. m\u00fdtus: Beh ni\u010d\u00ed kolen\u00e1<\/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\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#4_mytus_Beh_sposobuje_bolesti_chrbta\" title=\"4. m\u00fdtus: Beh sp\u00f4sobuje bolesti chrbta\">4. m\u00fdtus: Beh sp\u00f4sobuje bolesti chrbta<\/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\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#5_mytus_Beh_v_zime_sposobuje_nachladnutie\" title=\"5. m\u00fdtus: Beh v zime sp\u00f4sobuje nachladnutie\">5. m\u00fdtus: Beh v zime sp\u00f4sobuje nachladnutie<\/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\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#6_mytus_Kvalitne_bezecke_topanky_vydrzia_vela_rokov\" title=\"6. m\u00fdtus: Kvalitn\u00e9 be\u017eeck\u00e9 top\u00e1nky vydr\u017eia ve\u013ea rokov\">6. m\u00fdtus: Kvalitn\u00e9 be\u017eeck\u00e9 top\u00e1nky vydr\u017eia ve\u013ea rokov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#7_mytus_Na_chudnutie_je_potrebne_behat_dlho_a_pomaly\" title=\"7. m\u00fdtus: Na chudnutie je potrebn\u00e9 beha\u0165 dlho a pomaly\">7. m\u00fdtus: Na chudnutie je potrebn\u00e9 beha\u0165 dlho a pomaly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#8_mytus_Ked_chcete_chudnut_musite_sa_pri_behu_potit\" title=\"8. m\u00fdtus: Ke\u010f chcete chudn\u00fa\u0165, mus\u00edte sa pri behu poti\u0165\">8. m\u00fdtus: Ke\u010f chcete chudn\u00fa\u0165, mus\u00edte sa pri behu poti\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#9_mytus_Bezecke_preteky_su_len_pre_bezcov\" title=\"9. m\u00fdtus: Be\u017eeck\u00e9 preteky s\u00fa len pre be\u017ecov\">9. m\u00fdtus: Be\u017eeck\u00e9 preteky s\u00fa len pre be\u017ecov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#10_mytus_Na_beh_potrebujete_perfektne_vybavenie\" title=\"10. m\u00fdtus: Na beh potrebujete perfektn\u00e9 vybavenie\">10. m\u00fdtus: Na beh potrebujete perfektn\u00e9 vybavenie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/10-mytov-o-behani-ktorym-mozno-tiez-verite\/#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>Nez\u00e1le\u017e\u00ed na tom, \u010di u\u017e patr\u00edte medzi ostrie\u013ean\u00fdch marat\u00f3ncov, alebo sa s be\u017eeck\u00fdmi top\u00e1nkami e\u0161te len oboznamujete. V oboch pr\u00edpadoch je dos\u0165 pravdepodobn\u00e9, \u017ee u\u017e sa k v\u00e1m niekedy dostal nejak\u00fd ten <strong>m\u00fdtus spojen\u00fd s behom<\/strong>. Mo\u017eno v\u00e1s od behu niekto odr\u00e1dzal, preto\u017ee \u00fadajne nie je dobr\u00fd na kolen\u00e1 a chrb\u00e1t, alebo v\u00e1m beh, naopak, odpor\u00fa\u010dal ako takmer z\u00e1zra\u010dn\u00fa aktivitu na chudnutie. V dne\u0161nom \u010dl\u00e1nku sa preto zameriame na to, ako je to v skuto\u010dnosti.    <\/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_nepotrebuju_silovy_trening\"><\/span>1. m\u00fdtus: Vytrvalostn\u00ed be\u017eci nepotrebuj\u00fa silov\u00fd tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00f4vodov, pre\u010do sa m\u00f4\u017eu <strong>vytrvalci vyh\u00fdba\u0165 silov\u00e9mu tr\u00e9ningu<\/strong>, je hne\u010f nieko\u013eko. Niektor\u00ed maj\u00fa <strong>obavy z rastu svalovej hmoty<\/strong>, ktor\u00e1 by potom pre nich bola pri dlh\u0161om behu zbyto\u010dnou <strong>z\u00e1\u0165a\u017eou navy\u0161e<\/strong>. In\u00ed m\u00f4\u017eu silov\u00fd tr\u00e9ning vynech\u00e1va\u0165 preto, \u017ee ho ber\u00fa ako stratu \u010dasu. Chc\u00fa sa predsa zlep\u0161ova\u0165 v behan\u00ed a nie v zdv\u00edhan\u00ed \u0165a\u017ek\u00fdch \u010diniek. Ani v jednom pr\u00edpade v\u0161ak argumenty neobstoja a vyvracia ich napr\u00edklad metaanal\u00fdza zameran\u00e1 na be\u017ecov stredne dlh\u00fdch a dlh\u00fdch vzdialenost\u00ed.<\/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>T\u00e1 uk\u00e1zala, \u017ee<strong> silov\u00fd tr\u00e9ning s vysokou z\u00e1\u0165a\u017eou<\/strong> (\u2265 80 % 1RM \u2013 najvy\u0161\u0161ia hmotnos\u0165 z\u00e1va\u017eia, ktor\u00fa so spr\u00e1vnou technikou zvl\u00e1dnete zdvihn\u00fa\u0165 iba raz) v\u00fdznamne<strong> zvy\u0161uje ekonomiku behu<\/strong>, a to najm\u00e4 pri r\u00fdchlostiach nad 12 km\/hod. <\/li>\n\n\n\n<li>Na zlep\u0161enie ekonomiky behu pri ni\u017e\u0161ej r\u00fdchlosti sa zase uk\u00e1zal ako efekt\u00edvny pomocn\u00edk plyometrick\u00fd tr\u00e9ning (cvi\u010denie zameran\u00e9 na rozvoj v\u00fdbu\u0161nej sily, r\u00fdchlosti a dynamiky pohybu). <\/li>\n\n\n\n<li>Pre be\u017ecov tak m\u00f4\u017ee by\u0165 skvelou vo\u013ebou pr\u00e1ve <strong>kombin\u00e1cia silov\u00e9ho tr\u00e9ningu s vysok\u00fdmi v\u00e1hami a plyometrick\u00e9ho tr\u00e9ningu<\/strong>, ktor\u00e1 vo fin\u00e1le povedie k lep\u0161ej ekonomike behu pri r\u00f4znych r\u00fdchlostiach, a t\u00fdm aj k lep\u0161\u00edm v\u00fdsledkom. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20133] <\/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>\u010eal\u0161\u00edmi s\u00favislos\u0165ami medzi silov\u00fdm tr\u00e9ningom a vytrvalostn\u00fdm behom sa zase zaoberala napr\u00edklad <strong>kvalitat\u00edvna \u0161t\u00fadia trvaj\u00faca 40 t\u00fd\u017ed\u0148ov<\/strong>. Na jej konci sa uk\u00e1zalo, \u017ee be\u017eci, ktor\u00ed sa venovali silov\u00e9mu tr\u00e9ningu nieko\u013ekokr\u00e1t t\u00fd\u017edenne, mali na konci <strong>v\u00fdznamne lep\u0161iu maxim\u00e1lnu a reakt\u00edvnu silu, ekonomiku behu a VO2 max <\/strong>(maxim\u00e1lne mno\u017estvo kysl\u00edka, ktor\u00e9 telo dok\u00e1\u017ee vyu\u017ei\u0165 po\u010das aktivity). Zauj\u00edmav\u00e9 je v\u0161ak aj zistenie, \u017ee medzi interven\u010dnou a kontrolnou skupinou <strong>neboli v\u00fdznamn\u00e9 rozdiely v telesnom zlo\u017een\u00ed<\/strong>. Na naberanie svalov skr\u00e1tka nesta\u010d\u00ed len posil\u0148ova\u0165, ale je potrebn\u00e9 upravi\u0165 aj jed\u00e1lni\u010dek a celkov\u00fd lifestyle. Ak ste sa teda doteraz silov\u00e9ho tr\u00e9ningu b\u00e1li, preto\u017ee ste nechceli nabera\u0165 svalov\u00fa hmotu, ktor\u00e1 by v\u00e1s na dlh\u00fdch tratiach brzdila, pokojne m\u00f4\u017eete <strong>na obavy zabudn\u00fa\u0165 a vyrazi\u0165 do gymu s vedom\u00edm, \u017ee silov\u00fd tr\u00e9ning je aj pre be\u017ecov<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4] <\/sup><\/mark>     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te tipy na tr\u00e9ning spodnej polovice tela, vysk\u00fa\u0161ajte tieto cviky na <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stehn\u00e1 a l\u00fdtka<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zadok a nohy<\/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=\"2_mytus_Beh_sposobuje_stratu_svalovej_hmoty\"><\/span>2. m\u00fdtus: Beh sp\u00f4sobuje stratu svalovej hmoty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento m\u00fdtus sa naj\u010dastej\u0161ie vyskytuje medzi <strong>silov\u00fdmi \u0161portovcami<\/strong>, ktor\u00fdch des\u00ed u\u017e len pomyslenie na to, \u017ee by <strong>stratili napr\u00edklad iba p\u00e1r gramov pr\u00e1cne vybudovan\u00fdch svalov<\/strong>. Tieto obavy ale tie\u017e nie s\u00fa \u00faplne na mieste. Jasn\u00e9, ak si ka\u017ed\u00fd druh\u00fd de\u0148 zabehnete marat\u00f3n, pravdepodobne <strong>neochr\u00e1nite svoje svaly<\/strong>, ani keby ste sa postavili na hlavu, a postavu budete ma\u0165 sk\u00f4r \u0161t\u00edhlej\u0161iu. Ak je ale va\u0161\u00edm prim\u00e1rnym cie\u013eom <strong>nabera\u0165 svalov\u00fa hmotu<\/strong>, nie je potrebn\u00e9 vyh\u00fdba\u0165 sa behu, len je pr\u00ednosnej\u0161ie <strong>zara\u010fova\u0165 sk\u00f4r krat\u0161ie be\u017eeck\u00e9 aktivity<\/strong>. Z metaanal\u00fdz vypl\u00fdva, \u017ee tak\u00e9to tr\u00e9ningy bu\u010f <strong>nemaj\u00fa na n\u00e1rast svalovej hmoty \u017eiadny vplyv, alebo len minim\u00e1lny<\/strong>. Niektor\u00e9 \u0161t\u00fadie poukazuj\u00fa na to, \u017ee<strong> intenz\u00edvny kr\u00e1tkodob\u00fd be\u017eeck\u00fd tr\u00e9ning m\u00f4\u017ee n\u00e1rast svalovej hmoty dokonca podporova\u0165<\/strong>. Doch\u00e1dza pri \u0148om toti\u017e k aktiv\u00e1cii r\u00fdchlych svalov\u00fdch vl\u00e1ken 2. typu, ktor\u00e9 maj\u00fa v\u00e4\u010d\u0161\u00ed <strong>potenci\u00e1l pre svalov\u00fa hypertrofiu<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5\u20136]<\/sup><\/mark>        <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak t\u00fa\u017eite po <strong>vypracovanej a svalnatej postave<\/strong>, rozhodne sa nemus\u00edte b\u00e1\u0165, \u017ee by v\u00e1m v tom beh nejako zabr\u00e1nil. Pozrite sa napr\u00edklad na \u0161print\u00e9rov, ktor\u00ed ur\u010dite nevyzeraj\u00fa, \u017ee by o svoje svaly pri\u0161li. <strong>Beh m\u00f4\u017ee by\u0165, naopak, skvel\u00fd par\u0165\u00e1k na ceste k lep\u0161ej v\u00fdkonnosti<\/strong>, optim\u00e1lne je v\u0161ak zara\u010fovs\u0165 sk\u00f4r<strong> krat\u0161ie a intenz\u00edvnej\u0161ie tr\u00e9ningy<\/strong>. Aj ke\u010f sa ale ob\u010das vyd\u00e1te na 10 km trasu, rozhodne to neznamen\u00e1 ohrozenie pre va\u0161e svaly. Sk\u00f4r <strong>budete budova\u0165 celkov\u00fa fyzick\u00fa kond\u00edciu <\/strong>a sp\u00e1len\u00e9 kal\u00f3rie zase dopln\u00edte v potr\u00e9ningovom jedle. A ak nie, beh m\u00f4\u017ee by\u0165 super pomocn\u00edkom pri <strong>chudnut\u00ed<\/strong> nadbyto\u010dn\u00e9ho tuku.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beh a silov\u00fd tr\u00e9ning s\u00fa skr\u00e1tka dvaja par\u0165\u00e1ci, ktor\u00ed sa skvele dop\u013a\u0148aj\u00fa a pom\u00f4\u017eu v\u00e1m z\u00edska\u0165 <strong>vysnen\u00fa postavu, ako aj lep\u0161ie v\u00fdkony<\/strong>. Viac sa o jeho benefitoch dozviete v samostatnom \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>11 d\u00f4vodov, pre\u010do za\u010da\u0165 beha\u0165. Ako sa zmen\u00ed va\u0161e telo? <\/strong><\/a><strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7] <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-6.jpg\" alt=\"M\u00fdtus: Behanie sp\u00f4sobuje stratu svalovej hmoty\" class=\"wp-image-714896\" title=\"M\u00fdtus: Behanie sp\u00f4sobuje stratu svalovej 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: Beh ni\u010d\u00ed kolen\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci gau\u010d\u00e1ci m\u00f4\u017eu presadzova\u0165 n\u00e1zor, \u017ee<strong> beh ni\u010d\u00ed kolen\u00e1<\/strong>, a bud\u00fa tak rad\u0161ej sedie\u0165 doma, opak je pravdou. Tejto t\u00e9me sa venovalo viacero \u0161\u00fadi\u00ed a mnoho z nich prekvapivo prin\u00e1\u0161a \u00faplne opa\u010dn\u00e9 z\u00e1very \u2013 <strong>beh zdravie k\u013abov a pohybov\u00e9ho apar\u00e1tu u rekrea\u010dn\u00fdch \u0161portovcov podporuje<\/strong>. Pri pravidelnej z\u00e1\u0165a\u017ei k\u013abov toti\u017e doch\u00e1dza k <strong>zlep\u0161eniu ich funkcie i rozsahu pohybu<\/strong>. Navy\u0161e sa pri behu k\u013aby <strong>premaz\u00e1vaj\u00fa synovi\u00e1lnou tekutinou<\/strong>, ktor\u00e1 pom\u00e1ha <strong>vy\u017eivova\u0165 chrupky<\/strong>. Pohyb zase z\u00e1rove\u0148 efekt\u00edvne <strong>odplavuje odpadov\u00e9 l\u00e1tky<\/strong>, ktor\u00e9 vznikaj\u00fa pri metabolizme prebiehaj\u00facom v chrupk\u00e1ch. No a v r\u00e1mci cel\u00e9ho pohybov\u00e9ho apar\u00e1tu je v\u00fdhodn\u00e9 i to, \u017ee pri behu <strong>posil\u0148ujeme svaly, v\u00e4ziv\u00e1 a \u010fal\u0161ie telesn\u00e9 \u0161trukt\u00fary<\/strong>, ktor\u00e9 obklopuj\u00fa k\u013ab a poskytuj\u00fa mu funk\u010dn\u00fa oporu. To m\u00e1 vo fin\u00e1le<strong> vplyv aj na celkov\u00e9 dr\u017eanie tela<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8\u201310] <\/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 s\u00favislosti s behom sa naj\u010dastej\u0161ie sklo\u0148uje<strong> riziko rozvoja osteoartrit\u00eddy (artr\u00f3zy)<\/strong>, ktor\u00e9 v\u0161ak \u0161t\u00fadie <strong>nepotvrdili<\/strong>. \u010ealej sa uk\u00e1zalo, \u017ee po behu <strong>doch\u00e1dza k zn\u00ed\u017eeniu objemu chrupky<\/strong>, ide v\u0161ak o prechodn\u00fd stav, tak\u017ee ani toho sa nemus\u00edme b\u00e1\u0165. Chrupka sa adaptuje a zregeneruje.   <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11\u201313] <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00ed \u013eudia s\u00fa v r\u00e1mci tohto m\u00fdtu o nie\u010do \u0161pecifickej\u0161\u00ed a zast\u00e1vaj\u00fa n\u00e1zor, \u017ee len<strong> beh na bet\u00f3ne, asfalte a tvrd\u0161om povrchu ni\u010d\u00ed kolen\u00e1<\/strong>. \u0160t\u00fadia s\u00edce uk\u00e1zala, \u017ee tvrd\u00fd povrch je pre telo v\u00e4\u010d\u0161ia z\u00e1\u0165a\u017e, z\u00e1rove\u0148 ale opisuje aj to, ako je na\u0161e telo schopn\u00e9 sa <strong>na\u0148 technikou behu adaptova\u0165<\/strong>, a to napr\u00edklad<strong> v\u00e4\u010d\u0161\u00edm ohybom kolena, \u010do pom\u00e1ha tlmi\u0165 n\u00e1razy<\/strong>. Ak m\u00e1te v okol\u00ed sk\u00f4r tvrd\u0161ie povrchy, odpor\u00fa\u010dame k\u00fapi\u0165 si be\u017eeck\u00fa obuv, ktor\u00e1 je na to ur\u010den\u00e1. T\u00fdm <strong>zlep\u0161\u00edte celkov\u00fd pocit z behu a z\u00e1rove\u0148 od\u013eah\u010d\u00edte aj pohybov\u00e9mu apar\u00e1tu<\/strong>. Ide\u00e1lne ale je v\u0161imn\u00fa\u0165 si, ktor\u00e9 <strong>ter\u00e9ny v\u00e1m najviac vyhovuj\u00fa<\/strong>, a pod\u013ea toho potom pl\u00e1nova\u0165 svoje be\u017eeck\u00e9 trasy, pr\u00edpadne <strong>povrchy strieda\u0165<\/strong>. Nezab\u00fadajte ale ani na <strong>spr\u00e1vnu techniku, postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee, vyv\u00e1\u017een\u00fa stravu a odpo\u010dinok<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[14\u201315]<\/sup><\/mark>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je v\u0161ak potrebn\u00e9 uvedomi\u0165 si aj to, \u017ee na stav na\u0161ich k\u013abov maj\u00fa vplyv aj in\u00e9 faktory, ako je napr\u00edklad <strong>genetika, telesn\u00e1 hmotnos\u0165, vek \u010di celkov\u00e9 za\u0165a\u017eenie pohybov\u00e9ho apar\u00e1tu<\/strong>. V niektor\u00fdch pr\u00edpadoch preto m\u00f4\u017ee by\u0165 lep\u0161ie vyrazi\u0165 rad\u0161ej na prech\u00e1dzku alebo beh strieda\u0165 s ch\u00f4dzou. V pr\u00edpade zdravotn\u00fdch \u0165a\u017ekost\u00ed je lep\u0161ie <strong>vhodnos\u0165 behu konzultova\u0165 so svoj\u00edm o\u0161etruj\u00facim lek\u00e1rom<\/strong>.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac inform\u00e1ci\u00ed o tom, ak\u00fd vplyv m\u00e1 beh na na\u0161e kolen\u00e1, n\u00e1jdete v samostatnom \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/poskodzuje-behanie-kolena-a-dalsie-klby\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Po\u0161kodzuje behanie kolen\u00e1 a \u010fal\u0161ie k\u013aby?<\/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_sposobuje_bolesti_chrbta\"><\/span>4. m\u00fdtus: Beh sp\u00f4sobuje bolesti chrbta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobne ako u bolesti kolien, aj v pr\u00edpade chrbta je tento m\u00fdtus \u010faleko od pravdy. Ak nem\u00e1te zdravotn\u00e9 \u0165a\u017ekosti, pre ktor\u00e9 by v\u00e1m lek\u00e1r beh zak\u00e1zal, tak sa ho<strong> v\u00f4bec nemus\u00edte b\u00e1\u0165<\/strong>. \u0160t\u00fadie, naopak, ukazuj\u00fa, \u017ee <strong>beh m\u00f4\u017ee prispie\u0165 k zlep\u0161eniu probl\u00e9mov<\/strong>. Dok\u00e1\u017ee toti\u017e napr\u00edklad <strong>posil\u0148ova\u0165 medzistavcov\u00e9 platni\u010dky<\/strong>, \u010d\u00edm vo fin\u00e1le dok\u00e1\u017ee do istej miery zn\u00ed\u017ei\u0165 aj boles\u0165 chrbta. Rovnako je v\u0161ak <strong>prospe\u0161n\u00fd aj v pr\u00edpade bolesti spodn\u00e9ho chrbta v oblasti bedier<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16\u201317] <\/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 pr\u00edpade, \u017ee v\u00e1s pri pravidelnom behu chrb\u00e1t bol\u00ed, zamerajte sa na tieto body:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intenzitu prid\u00e1vajte postupne.<\/strong> Za\u010dnite pokojne indi\u00e1nskym behom, ke\u010f sa klus strieda s ch\u00f4dzou. <\/li>\n\n\n\n<li><strong>Zamerajte sa na spr\u00e1vnu techniku.<\/strong> Ide\u00e1lne sa obr\u00e1\u0165te na odborn\u00edka, ktor\u00fd v\u00e1m ju pom\u00f4\u017ee upravi\u0165, pr\u00edpadne sa pora\u010fte so sk\u00fasenej\u0161\u00edmi be\u017ecami.<\/li>\n\n\n\n<li><strong>Striedajte ter\u00e9ny.<\/strong> Niekomu m\u00f4\u017ee viac vyhovova\u0165 beh na lesn\u00fdch cest\u00e1ch \u010di tr\u00e1ve. Povrchy m\u00f4\u017eete strieda\u0165. <\/li>\n\n\n\n<li><strong>Vyberte si vhodn\u00fa obuv. <\/strong>Be\u017eeck\u00e1 obuv m\u00e1 ve\u013ea technol\u00f3gi\u00ed, ktor\u00e9 dok\u00e1\u017eu v tejto s\u00favislosti pom\u00f4c\u0165. Ide\u00e1lne je necha\u0165 si urobi\u0165 anal\u00fdzu do\u0161\u013eapu a vybra\u0165 si top\u00e1nky, ktor\u00e9 bud\u00fa na mieru prisp\u00f4soben\u00e9 v\u00e1\u0161mu chodidlu a be\u017eeck\u00e9mu \u0161t\u00fdlu. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zara\u010fte silov\u00fd tr\u00e9ning cel\u00e9ho tela.<\/strong><\/a> Zv\u00fd\u0161en\u00fa pozornos\u0165 venujte stredu tela (core).<\/li>\n\n\n\n<li><strong>Udr\u017eujte si zdrav\u00fa telesn\u00fa hmotnos\u0165.<\/strong><\/li>\n\n\n\n<li><strong>Nezab\u00fadajte na spr\u00e1vne d\u00fdchanie. <\/strong><\/li>\n\n\n\n<li><strong>Pre\u0165ahujte sa. <\/strong><\/li>\n\n\n\n<li><strong>Ak je boles\u0165 dlhodob\u00e1, nechajte si poradi\u0165 od lek\u00e1ra. <\/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_Beh_v_zime_sposobuje_nachladnutie\"><\/span>5. m\u00fdtus: Beh v zime sp\u00f4sobuje nachladnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V s\u00favislosti s t\u00fdmto m\u00fdtom je potrebn\u00e9 na \u00favod si najprv vyjasni\u0165, \u017ee <strong>za nachladnutie nem\u00f4\u017ee zima, ale v\u00edrusy<\/strong>. Dlhodob\u00e1 a intenz\u00edvnej\u0161ia fyzick\u00e1 aktivita dok\u00e1\u017ee organizmus oslabi\u0165 a v\u00edrusy potom maj\u00fa v\u00e4\u010d\u0161iu \u0161ancu \u201eza\u00fato\u010di\u0165\u201c, v d\u00f4sledku \u010doho m\u00f4\u017ee vir\u00f3za prepukn\u00fa\u0165. Z tohto h\u013eadiska je dobr\u00e9 podporova\u0165 zdravie dostato\u010dn\u00fdm mno\u017estvom <a href=\"https:\/\/gymbeam.sk\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednu C<\/strong><\/a>, ktor\u00fd pom\u00e1ha udr\u017ea\u0165<strong> norm\u00e1lne funkcie imunitn\u00e9ho syst\u00e9mu po\u010das intenz\u00edvneho fyzick\u00e9ho v\u00fdkonu i po \u0148om<\/strong>. <a href=\"https:\/\/gymbeam.sk\/blog\/top-doplnky-na-imunitu-silnejsia-obranyschopnost-a-rychlejsi-navrat-do-hry\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Imunitu podporuj\u00fa<\/strong><\/a> <strong> <\/strong>aj \u010fal\u0161ie vitam\u00edny a miner\u00e1lne l\u00e1tky, ako je<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/kyselina-listova-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fol\u00e1t<\/strong><\/a><strong> (kyselina listov\u00e1), me\u010f, sel\u00e9n, <\/strong><a href=\"https:\/\/gymbeam.sk\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn A<\/strong><\/a><strong>,  <\/strong><a href=\"https:\/\/gymbeam.sk\/vitamin-b6-pyridoxin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn B6<\/strong><\/a><strong>,  <\/strong><a href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn B12<\/strong><\/a><strong>,  <\/strong><a href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn D<\/strong><\/a><strong>,  <\/strong><a href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zinok<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eelezo<\/strong><\/a>. Tieto zlo\u017eky urobia maximum pre to, aby ochorenie nemalo \u0161ancu prepukn\u00fa\u0165. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[18] <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete v zime beha\u0165, je dobr\u00e9 <strong>sa na to pripravova\u0165 a telo adaptova\u0165 postupne<\/strong>. Ide\u00e1lne je teda za\u010da\u0165 u\u017e napr\u00edklad v jeseni, aby ste si postupne zvykali. Vyrazi\u0165 prv\u00fdkr\u00e1t vo chv\u00edli, ke\u010f teplomer ukazuje \u201315 \u00b0C, a da\u0165 si hodinov\u00fd beh, m\u00f4\u017ee by\u0165<strong> pre organizmus n\u00e1hla z\u00e1\u0165a\u017e<\/strong>, s ktorou by sa nemusel vedie\u0165 vysporiada\u0165. Z\u00e1rove\u0148 v\u017edy myslite aj na <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>spr\u00e1vne oble\u010denie<\/strong><\/a> a optim\u00e1lne mno\u017estvo vrstiev. S t\u00fdm v\u00e1m porad\u00ed \u010dl\u00e1nok     <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako za\u010da\u0165 beha\u0165? Jednoduch\u00fd n\u00e1vod aj pre \u00fapln\u00fdch za\u010diato\u010dn\u00edkov <\/strong><\/a>. Nezab\u00fadajte ani na <a href=\"https:\/\/gymbeam.sk\/nakrcnik-merino-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\">n\u00e1kr\u010dn\u00edk cez \u00fasta<\/a>, aby ste ned\u00fdchali priamo studen\u00fd vzduch a nedo\u0161lo k podr\u00e1\u017edeniu d\u00fdchac\u00edch ciest. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[19] <\/sup><\/mark> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u0161ak intenzitu behu v zime prisp\u00f4sob\u00edte svojim schopnostiam a aktu\u00e1lnej kond\u00edcii, nemus\u00edte ma\u0165 z nachladnutia zbyto\u010dn\u00e9 obavy. Bude <a href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>skvelou formou otu\u017eovania<\/strong><\/a>, ktor\u00e1 m\u00f4\u017ee va\u0161ej <strong>imunite, naopak, pom\u00f4c\u0165<\/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.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-7.jpg\" alt=\"M\u00fdtus: Behanie v zime sp\u00f4sobuje nachladnutie\" class=\"wp-image-714914\" title=\"M\u00fdtus: Behanie v zime sp\u00f4sobuje nachladnutie\" 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_Kvalitne_bezecke_topanky_vydrzia_vela_rokov\"><\/span>6. m\u00fdtus: Kvalitn\u00e9 be\u017eeck\u00e9 top\u00e1nky vydr\u017eia ve\u013ea rokov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno si vrav\u00edte, \u017ee ke\u010f u\u017e v\u00e1m narastie noha, radi <strong>investujete do drah\u0161\u00edch be\u017eeck\u00fdch top\u00e1nok<\/strong>, preto\u017ee v\u00e1m nieko\u013eko rokov vydr\u017eia. V tomto pr\u00edpade v\u00e1s, \u017eia\u013e, sklameme a pravdepodobne budete ich \u017eivotnos\u0165ou nemilo prekvapen\u00ed. Hoci sa jednotliv\u00e9 typy l\u00ed\u0161ia, zvy\u010dajne sa ud\u00e1va, \u017ee obuv na beh vydr\u017e\u00ed<strong> nieko\u013eko stoviek a\u017e tis\u00edc kilometrov<\/strong>. Po tomto \u010dase prest\u00e1va plni\u0165 svoje garantovan\u00e9 funkcie, a vy tak m\u00f4\u017eete <strong>poci\u0165ova\u0165 hor\u0161\u00ed do\u0161\u013eap, ni\u017e\u0161iu v\u00fdkonnos\u0165 alebo nepr\u00edjemn\u00e9 bolesti<\/strong>. Ak teda beh\u00e1te pribli\u017ene 20 km t\u00fd\u017edenne, po\u010d\u00edtajte s t\u00fdm, \u017ee v\u00e1m be\u017eeck\u00e1 obuv mo\u017eno nevydr\u017e\u00ed ani rok. Na \u017eivotnos\u0165 m\u00e1 okrem po\u010dtu nabehan\u00fdch kilometrov vplyv napr\u00edklad aj <strong>technika do\u0161\u013eapu, ter\u00e9n a hmotnos\u0165 be\u017eca<\/strong>. V\u0161etky tieto aspekty ovplyv\u0148uj\u00fa to, ako ve\u013emi dostan\u00fa top\u00e1nky pri tr\u00e9ningu zabra\u0165.       <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ale beh\u00e1te pravidelne, rozhodne <strong>odpor\u00fa\u010dame na be\u017eeck\u00fdch top\u00e1nkach ne\u0161etri\u0165 <\/strong>a vybra\u0165 si tak\u00e9, ktor\u00e9 bud\u00fa \u010do najlep\u0161ie sp\u013a\u0148a\u0165 va\u0161e po\u017eiadavky. V\u010faka tomu bude beh pohodlnej\u0161\u00ed, v\u00fdkony lep\u0161ie a <strong>u\u017eijete si ka\u017ed\u00fd \u010fal\u0161\u00ed kilometer<\/strong>. Po uplynut\u00ed ich \u017eivotnosti ich rad\u0161ej vyme\u0148te za nov\u00e9. S v\u00fdberom ide\u00e1lnych be\u017eeck\u00fdch top\u00e1nok v\u00e1m pom\u00f4\u017ee napr\u00edklad \u010dl\u00e1nok   <strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-ako-si-vybrat-tenisky-na-beh\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5 tipov, ako si vybra\u0165 tenisky na beh<\/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_chudnutie_je_potrebne_behat_dlho_a_pomaly\"><\/span>7. m\u00fdtus: Na chudnutie je potrebn\u00e9 beha\u0165 dlho a pomaly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Beh a chudnutie<\/strong>, to je jedna ve\u013ek\u00e1 kapitola opraden\u00e1 to\u013ek\u00fdmi m\u00fdtmi, \u017ee by na ne jeden \u010dl\u00e1nok nesta\u010dil. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Od samozvan\u00fdch odborn\u00edkov toti\u017e m\u00f4\u017eete po\u010du\u0165i r\u00f4zne odpor\u00fa\u010dania:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na spa\u013eovanie tuku je potrebn\u00e9 ma\u0165 tepovku jedine v z\u00f3ne 2. <\/li>\n\n\n\n<li>Na chudnutie mus\u00edte be\u017ea\u0165 dlho a s miernou intenzitou. <\/li>\n\n\n\n<li>Beh je jedin\u00e1 aktivita, ktorou schudnetez.<\/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 takto by sme mohli pokra\u010dova\u0165. Ale viete, \u010do je na tom najlep\u0161ie? O tom, \u010di budete chudn\u00fa\u0165, v kone\u010dnom d\u00f4sledku nerozhoduje intenzita ani d\u013a\u017eka behu. <strong>Z\u00e1kladom <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/5-ako-schudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>chudnutia<\/strong><\/a><strong> v\u017edy bol, je a bude <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>.<\/strong> To v preklade znamen\u00e1, \u017ee mus\u00edte v celkovom s\u00fa\u010dte <strong>vyda\u0165 viac energie, ne\u017e prij\u00edmate<\/strong>. Pokojne by sa tak mohlo sta\u0165, \u017ee budete beha\u0165 hodinu denne s akouko\u013evek intenzitou a nemus\u00edte schudn\u00fa\u0165, ak by ste sp\u00e1len\u00e9 kal\u00f3rie zase doplnili napr\u00edklad vani\u010dkou zmrzliny alebo vrec\u00fa\u0161kom \u010dipsov ve\u010der pri sledovan\u00ed <a href=\"https:\/\/gymbeam.sk\/blog\/vyzivove-dokumenty-na-netflixe-zmenia-pohlad-na-jedlo\/\" 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>Ak teda chcete schudn\u00fa\u0165, <strong>zamerajte sa aj na svoj <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>jed\u00e1lni\u010dek<\/strong><\/a>, nastavte si ho s oh\u013eadom na svoj denn\u00fd re\u017eim i lifestyle tak, aby ste v deficite boli, a beh berte ako tak\u00fa barli\u010dku, ktor\u00e1 v\u00e1m <strong>pom\u00f4\u017ee sp\u00e1li\u0165 \u010fal\u0161ie kal\u00f3rie<\/strong> a<strong> prinesie do v\u00e1\u0161ho \u017eivota mnoho benefitov<\/strong>. <\/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 beh bavil<\/strong>, a tak sa netr\u00e1pte \u017eiadnymi z\u00f3nami a u\u017e\u00edvajte si ka\u017ed\u00fd kilometer. Uvid\u00edte, \u017ee ke\u010f budete postupova\u0165 konzistentne, <strong>v\u00fdsledky sa dostavia<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ak neviete, ako si kalorick\u00fd deficit spr\u00e1vne nastavi\u0165, pom\u00f4\u017ee v\u00e1m na\u0161a<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/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.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-8.jpg\" alt=\"M\u00fdtus: Na chudnutie je potrebn\u00e9 beha\u0165 dlho a pomaly\" class=\"wp-image-714931\" title=\"M\u00fdtus: Na chudnutie je potrebn\u00e9 beha\u0165 dlho a pomaly\" 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_Ked_chcete_chudnut_musite_sa_pri_behu_potit\"><\/span>8. m\u00fdtus: Ke\u010f chcete chudn\u00fa\u0165, mus\u00edte sa pri behu poti\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci sme u\u017e m\u00fdty spojen\u00e9 s chudnut\u00edm \u010diasto\u010dne prebrali v predch\u00e1dzaj\u00facom bode, ver\u00edme, \u017ee tento si zasl\u00fa\u017ei \u0161peci\u00e1lnu pozornos\u0165. Sn\u00e1\u010f u\u017e s\u00fa d\u00e1vno pre\u010d \u010dasy, ke\u010f si najm\u00e4<strong> diev\u010dat\u00e1 balili pred behom brucho do potravinovej f\u00f3lie, preto\u017ee verili, \u017ee takto \u201evypotia\u201c viac tuku<\/strong>. Samozrejme, je to nezmysel, a jedin\u00fd efekt, ktor\u00fd to bude ma\u0165, je, \u017ee \u010dlovek <strong>poten\u00edm strat\u00ed viac vody<\/strong>. T\u00fa potom ale, samozrejme, po behu zase dopln\u00ed, lebo bude sm\u00e4dn\u00fd. Bez oh\u013eadu na to, \u017ee samotn\u00fd beh <strong>nebude pr\u00edjemn\u00fd a zv\u00fd\u0161i sa riziko dehydrat\u00e1cie<\/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>Mieru potenia ovplyv\u0148uje viacero faktorov. Niektor\u00e9 m\u00f4\u017eeme ovplyvni\u0165, in\u00e9 nie.  <strong>Do hry tak vstupuje napr\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>okolit\u00e1 teplota, vlhkos\u0165 a pod.<\/li>\n\n\n\n<li>va\u0161a hmotnos\u0165<\/li>\n\n\n\n<li>pohlavie a vek<\/li>\n\n\n\n<li>em\u00f3cie a stres<\/li>\n\n\n\n<li>celkov\u00e9 zdravie<\/li>\n\n\n\n<li>jed\u00e1lni\u010dek a pitn\u00fd re\u017eim<\/li>\n\n\n\n<li>horm\u00f3ny <\/li>\n\n\n\n<li>genetika a odli\u0161n\u00e9 zast\u00fapenie potn\u00fdch \u017eliaz<\/li>\n\n\n\n<li>tr\u00e9novanos\u0165 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 preto prirodzen\u00e9, \u017ee <strong>niekto sa pot\u00ed viac a in\u00fd, naopak, menej<\/strong>. Rozhodne to ale nie je k\u013e\u00fa\u010dov\u00fd ukazovate\u013e, \u010di chudnete tuk alebo nie. V tejto s\u00favislosti st\u00e1le <strong>plat\u00ed, \u017ee je z\u00e1sadn\u00e9 by\u0165 v kalorickom deficite a prij\u00edma\u0165 menej energie, ne\u017e vyd\u00e1te<\/strong>. Je teda \u00faplne jedno, \u010di ste vypotili liter tekut\u00edn alebo viac, preto\u017ee to s chudnut\u00edm nem\u00e1 takmer \u017eiadnu s\u00favislos\u0165. Nekazte si preto z\u00e1\u017eitok z behu nezmyseln\u00fdm balen\u00edm sa do f\u00f3lie, bru\u0161n\u00fdmi p\u00e1smi alebo nadmern\u00fdm mno\u017estvom vrstiev, aby ste sa viac potili. Oble\u010dte sa tak,<strong> aby ste sa c\u00edtili pr\u00edjemne a aktivitu si u\u017eili<\/strong>.      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O s\u00favislostiach medzi tr\u00e9ningom a poten\u00edm sa dozviete viac v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/potenie-a-trening-musime-sa-potit-aby-cvicenie-davalo-zmysel\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Potenie a tr\u00e9ning\u2013mus\u00edme sa poti\u0165, aby cvi\u010denie d\u00e1valo zmysel?<\/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_preteky_su_len_pre_bezcov\"><\/span>9. m\u00fdtus: Be\u017eeck\u00e9 preteky s\u00fa len pre be\u017ecov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd \u010dlovek, ktor\u00fd sa o beh zauj\u00edma, si pravdepodobne v\u0161imol, \u017ee sa <strong>po celom svete pravidelne konaj\u00fa r\u00f4zne typy pretekov<\/strong>. \u010casto ide o marat\u00f3ny, polmarat\u00f3ny, 10 km \u010di 5 km behy, ale narazi\u0165 m\u00f4\u017eete aj na ak\u00e9ko\u013evek in\u00e9 vzdialenosti. Mo\u017eno m\u00e1te pocit, \u017ee cie\u013eom t\u00fdchto pretekov je vyhra\u0165, a tak si vrav\u00edte, \u017ee nem\u00e1te \u0161ancu, a \u010falej tieto pr\u00edle\u017eitosti ignorujete. Tieto <strong>akcie v\u0161ak spravidla maj\u00fa ove\u013ea hlb\u0161\u00ed presah<\/strong>. \u010casto sa be\u017e\u00ed pre dobr\u00fa vec, tak\u017ee m\u00f4\u017eete svoj\u00edm \u0161tartovac\u00edm pr\u00edspevkom podpori\u0165 aj nejak\u00fa charitat\u00edvnu akciu. Hlavn\u00e9 ale je, \u017ee sa <strong>z\u00eddu be\u017eci z r\u00f4znych k\u00fatov sveta<\/strong>, ktor\u00ed tento \u0161port miluj\u00fa a s\u00fa s\u00fa\u010das\u0165ou ve\u013ekej komunity. Tak\u00fd <strong>beh s \u013eu\u010fmi, ktor\u00ed zdie\u013eaj\u00fa rovnak\u00fa v\u00e1\u0161e\u0148<\/strong>, m\u00e1 potom \u00faplne in\u00fa atmosf\u00e9ru a celkov\u00fd n\u00e1boj.       <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017eete tak <strong>spozna\u0165 nov\u00fdch priate\u013eov, porovna\u0165 si svoje v\u00fdsledky s ostatn\u00fdmi, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-tipov-ako-sa-motivovat-k-behu-ked-sa-vam-nechce\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motivova\u0165 sa k lep\u0161\u00edm v\u00fdkonom<\/strong><\/a>, tr\u00e9ningom, ale hlavne u\u017e\u00edva\u0165 si to, \u017ee <strong>ste s\u00fa\u010das\u0165ou tejto skvelej komunity \u0161portovcov<\/strong>. A\u017e teda vo svojom okol\u00ed uvid\u00edte, \u017ee sa podobn\u00e1 udalos\u0165 kon\u00e1, pozbierajte v\u0161etku odvahu a prihl\u00e1ste sa do pretekov tie\u017e. Nie je d\u00f4le\u017eit\u00e9 vyhra\u0165, ale z\u00fa\u010dastni\u0165 sa. A hoci je to kli\u0161\u00e9, garantujeme, \u017ee nebudete \u013eutova\u0165.    <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-9.jpg\" alt=\"M\u00fdtus: Be\u017eeck\u00e9 preteky s\u00fa len pre be\u017ecov\" class=\"wp-image-714949\" title=\"M\u00fdtus: Be\u017eeck\u00e9 preteky s\u00fa len pre be\u017ecov\" 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_perfektne_vybavenie\"><\/span>10. m\u00fdtus: Na beh potrebujete perfektn\u00e9 vybavenie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najnov\u0161ie be\u017eeck\u00e9 hodinky nabit\u00e9 najlep\u0161\u00edmi funkciami, top \u0161portov\u00e9 oble\u010denie, ktor\u00e9 dokonale lad\u00ed, a \u0161t\u00fdlov\u00e1 be\u017eeck\u00e1 \u013eadvinka \u2013 tak <strong>presne bez t\u00fdchto vec\u00ed sa \u00faplne pokojne zaob\u00eddete<\/strong>. Ak s behom za\u010d\u00ednate a mysl\u00edte to v\u00e1\u017ene, jedinou <strong>d\u00f4le\u017eitou invest\u00edciou s\u00fa naozaj len kvalitn\u00e9 top\u00e1nky<\/strong>, ktor\u00e9 v\u00e1s pri behu podr\u017eia. Ale \u010do si k nim oble\u010diete, je u\u017e v podstate jedno. Nepotrebujete ani inteligentn\u00e9 hodinky, ktor\u00e9 v\u00e1m bud\u00fa mera\u0165 vzdialenosti, tepovku, r\u00fdchlos\u0165 a podobne. V\u00e1\u0161 <strong>beh sa po\u010d\u00edta aj v pr\u00edpade, \u017ee ho nebudete zdie\u013ea\u0165 s priate\u013emi<\/strong> v Strave alebo v Garmin aplik\u00e1cii. Tieto vychyt\u00e1vky si m\u00f4\u017eete zadov\u00e1\u017ei\u0165 nesk\u00f4r alebo ako motiv\u00e1ciu do \u010fal\u0161\u00edch tr\u00e9ningov. <strong>Rozhodne to ale nie je nie\u010do, bez \u010doho by ste sa nezaobi\u0161li<\/strong> a \u010do by v\u00e1m malo br\u00e1ni\u0165 za\u010da\u0165 beha\u0165.      <\/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>Ako vid\u00edte, m\u00fdtov spojen\u00fdch s behom je mnoho. A to sme z\u010faleka neprebrali v\u0161etky. Z\u00e1kladnou my\u0161lienkou, ktor\u00fa by ste si z tohto \u010dl\u00e1nku mali odnies\u0165, je to, \u017ee sa <strong>ned\u00e1 veri\u0165 v\u0161etk\u00e9mu, \u010do sa o behu hovor\u00ed<\/strong>. Niekto mu prisudzuje magick\u00e9 \u00fa\u010dinky na chudnutie, in\u00fd sa mu rad\u0161ej vyh\u00fdba, preto\u017ee sa boj\u00ed bolesti chrbta a kolien alebo nachladnutia.    <strong>Nenechajte sa preto ovplyvni\u0165 nepravdiv\u00fdmi inform\u00e1ciami, obujte si be\u017eeck\u00e9 tenisky a vyrazte si tie\u017e zabeha\u0165.<\/strong> Prajeme ve\u013ea \u0161\u0165astn\u00fdch kilometrov!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stretli ste sa tie\u017e s nejak\u00fdm m\u00fdtom o behu, ktor\u00e9mu ste verili? Pode\u013ete sa s n\u00edm v koment\u00e1roch. A ak m\u00e1te vo svojom okol\u00ed niekoho, kto by r\u00e1d za\u010dal beha\u0165, ale spom\u00ednan\u00e9 m\u00fdty ho odr\u00e1dzaj\u00fa, zdie\u013eajte s n\u00edm tento \u010dl\u00e1nok a vyzvite ho na spolo\u010dn\u00fd beh.  <\/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\u00fdtov, ktor\u00e9 sa o behu \u0161\u00edria. Nikto nevie, kde sa vzali, ale aj tak im ve\u013ea \u013eud\u00ed slepo ver\u00ed. Dnes si ich preto uvedieme pekne na prav\u00fa mieru a vysvetl\u00edme si, ako je to naozaj.  <\/p>\n","protected":false},"author":100,"featured_media":715080,"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":[3],"tags":[6078,6111,6046,6079,6069,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-715314","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-chrbat","10":"tag-chudnutie","11":"tag-myty","12":"tag-zdravie","13":"tag-zdravy-zivotny-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\u00fdtov o behan\u00ed, ktor\u00fdm mo\u017eno tie\u017e ver\u00edte - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Beh ni\u010d\u00ed kolen\u00e1 i chrb\u00e1t, spa\u013euje svaly a je jedin\u00fdm sp\u00f4sobom, ako schudn\u00fa\u0165. 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