[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.diston.cz\/jak-si-uzit-behani\/#Article","mainEntityOfPage":"https:\/\/www.diston.cz\/jak-si-uzit-behani\/","headline":"Jak si u\u017e\u00edt b\u011bh\u00e1n\u00ed.","name":"Jak si u\u017e\u00edt b\u011bh\u00e1n\u00ed.","description":"A\u0165 u\u017e n\u011bkdo ub\u011bhne maraton nebo s\u00a0b\u011bhem teprve za\u010d\u00edn\u00e1, tyto f\u00e1ze na po\u010d\u00e1tku v\u0161ech b\u011b\u017ec\u016f si pamatuje ka\u017ed\u00fd. Po prvn\u00edch p\u00e1r kilometrech nesnesiteln\u00e9 p\u00edch\u00e1n\u00ed na boku, nem\u016f\u017eete popadnout dech, nohy jak z\u00a0kamene a sotva jste schopni s\u00a0nimi h\u00fdbat. Za \u017e\u00e1dnou cenu si neum\u00edte p\u0159edstavit, \u017ee byste mohli n\u011bkdy b\u00fdt schopni… ","datePublished":"2020-02-27","dateModified":"2020-02-27","author":{"@type":"Person","@id":"https:\/\/www.diston.cz\/author\/#Person","name":"","url":"https:\/\/www.diston.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/93869824c8aa580f0d16049ad31e69846ffc925e0cbb2826cc9554f53943da69?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/93869824c8aa580f0d16049ad31e69846ffc925e0cbb2826cc9554f53943da69?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"diston.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.diston.cz\/wp-content\/uploads\/img_a370576_w4424_t1582194449.jpg","url":"https:\/\/www.diston.cz\/wp-content\/uploads\/img_a370576_w4424_t1582194449.jpg","height":0,"width":0},"url":"https:\/\/www.diston.cz\/jak-si-uzit-behani\/","about":["Sport"],"wordCount":569,"articleBody":"A\u0165 u\u017e n\u011bkdo ub\u011bhne maraton nebo s\u00a0b\u011bhem teprve za\u010d\u00edn\u00e1, tyto f\u00e1ze na po\u010d\u00e1tku v\u0161ech b\u011b\u017ec\u016f si pamatuje ka\u017ed\u00fd. Po prvn\u00edch p\u00e1r kilometrech nesnesiteln\u00e9 p\u00edch\u00e1n\u00ed na boku, nem\u016f\u017eete popadnout dech, nohy jak z\u00a0kamene a sotva jste schopni s\u00a0nimi h\u00fdbat. Za \u017e\u00e1dnou cenu si neum\u00edte p\u0159edstavit, \u017ee byste mohli n\u011bkdy b\u00fdt schopni ub\u011bhnout del\u0161\u00ed vzd\u00e1lenost. Mo\u017en\u00e9 to ale samoz\u0159ejm\u011b je. Zvl\u00e1dne to ka\u017ed\u00fd, jen to chce trochu vytrvalosti.Prozrad\u00edm v\u00e1m n\u011bkolik tip\u016f, jak se v\u00a0b\u011bh\u00e1n\u00ed zlep\u0161it. Za samoz\u0159ejmost ur\u010dit\u011b pova\u017euji to, abyste se c\u00edtili dob\u0159e, dodr\u017eovali spr\u00e1vn\u00fd pitn\u00fd re\u017eim a po\u0159\u00eddili si kvalitn\u00ed b\u011b\u017eeck\u00e9 boty.A\u010dkoliv se to m\u016f\u017ee zd\u00e1t nemo\u017en\u00e9, proto abyste si b\u011bh za\u010dali v\u00edce u\u017e\u00edvat, doporu\u010duji b\u011bhat del\u0161\u00ed vzd\u00e1lenosti. Na\u0161e t\u011blo ukl\u00e1d\u00e1 gluk\u00f3zu, jednodu\u0161e \u0159e\u010deno cukry, kter\u00e9 se za\u010d\u00ednaj\u00ed spalovat prvn\u00edch 20-30 minut na\u0161eho b\u011bhu. Gluk\u00f3za je tedy vyu\u017eita jako zdroj energie. A p\u0159i spalov\u00e1n\u00ed t\u011bchto cukr\u016f na za\u010d\u00e1tku na\u0161\u00ed aktivity se nec\u00edt\u00edme \u00fapln\u011b dob\u0159e. V\u00a0druh\u00e9 f\u00e1zi, pr\u00e1v\u011b po zhruba p\u016flhodin\u011b b\u011bhu, se na\u0161e t\u011blo p\u0159epne a jako zdroj energie za\u010dne vyu\u017e\u00edvat tuky, \u010d\u00edm\u017e doch\u00e1z\u00ed ke spalov\u00e1n\u00ed. Pr\u00e1v\u011b v\u00a0t\u00e9to chv\u00edli se za\u010dneme p\u0159i b\u011bhu c\u00edtit mnohem l\u00e9pe. Dech se ust\u00e1l\u00ed a vy m\u00e1te pocit, \u017ee byste najednou ub\u011bhli jakoukoliv vzd\u00e1lenost. Tak\u017ee pokud jste v\u017edy b\u011bhali pouze krat\u0161\u00ed trasy 3, 4 nebo 5 km, nikdy jste vlastn\u011b nemohli za\u017e\u00edt tento pocit jak\u00e9si euforie. P\u0159esto, \u017ee se st\u00e1le jedn\u00e1 o fyzickou aktivitu, a i to se po\u010d\u00edt\u00e1. \u010c\u00edm pravideln\u011bji budete b\u011bhat, t\u00edm rychleji se t\u011blo nau\u010d\u00ed p\u0159ep\u00ednat mezi t\u011bmito f\u00e1zemi a t\u00edm si budete b\u011bh v\u00edce u\u017e\u00edvat.Stejn\u011b d\u016fle\u017eit\u00e9 jako vzd\u00e1lenost, kterou b\u011bh\u00e1te je i ji\u017e zm\u00edn\u011bn\u00e1 pravidelnost. Pokud mezi jednotliv\u00fdmi tr\u00e9ninky m\u00e1te n\u011bkolikadenn\u00ed pauzy, je to v\u017edy, jako byste za\u010d\u00ednali v\u00edcem\u00e9n\u011b od za\u010d\u00e1tku. Va\u0161e t\u011blo si mus\u00ed op\u011bt zvykat.Pakli\u017ee se chyst\u00e1te na n\u011bkter\u00fd z\u00a0v\u011bt\u0161\u00edch z\u00e1vod\u016f, jist\u011b jste si v\u0161imli, \u017ee p\u0159i registraci si ur\u010dujete \u010das, za kter\u00fd pl\u00e1nujete z\u00e1vod dokon\u010dit. Je d\u016fle\u017eit\u00e9 zvolit v\u00e1\u0161 re\u00e1ln\u00fd \u010das. T\u00edm jste za\u0159azeni do spr\u00e1vn\u00e9 skupiny a startujete s\u00a0b\u011b\u017eci, kte\u0159\u00ed jsou na tom v\u00edcem\u00e9n\u011b podobn\u011b jako vy. Pokud byste se za\u0159adili do rychlej\u0161\u00ed skupiny, v\u00a0n\u00e1valu adrenalinu nasad\u00edte hned na za\u010d\u00e1tku rychlej\u0161\u00ed tempo, ne\u017e je v\u00e1m pohodln\u00e9 a zbyte\u010dn\u011b se vy\u010derp\u00e1te hned po startu. Budete frustrov\u00e1ni, t\u00edm, jak v\u00e1s v\u0161ichni p\u0159edb\u00edhaj\u00ed. V\u00a0opa\u010dn\u00e9m p\u0159\u00edpad\u011b zase budete zbyte\u010dn\u011b zdr\u017eov\u00e1ni z\u00e1vodn\u00edky, kte\u0159\u00ed jsou oproti v\u00e1m pomalej\u0161\u00ed a budete se muset prod\u00edrat dop\u0159edu, co\u017e v\u00e1s m\u016f\u017ee zpomalit.                                                                                                                                                                                                                                                                                                                                                                                        4\/5 - (5 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak si u\u017e\u00edt b\u011bh\u00e1n\u00ed.","item":"https:\/\/www.diston.cz\/jak-si-uzit-behani\/#breadcrumbitem"}]}]