{"id":451,"date":"2025-01-16T19:35:08","date_gmt":"2025-01-16T19:35:08","guid":{"rendered":"http:\/\/jirusasphere.com\/?page_id=451"},"modified":"2025-03-25T17:22:04","modified_gmt":"2025-03-25T17:22:04","slug":"nevyzadane-rady","status":"publish","type":"page","link":"https:\/\/jirusasphere.com\/en\/beh\/nevyzadane-rady\/","title":{"rendered":"#Nevy\u017e\u00e1dan\u00e9 rady"},"content":{"rendered":"

\u201eNevy\u017e\u00e1dan\u00e9 rady: Nikdo si je nevy\u017e\u00e1dal, ale to neznamen\u00e1, \u017ee se ti nebudou hodit. Ka\u017ed\u00fd b\u011b\u017eec n\u011bkde za\u010d\u00ednal, a j\u00e1 m\u00e1m za sebou spoustu slep\u00fdch uli\u010dek, ze kter\u00fdch jsem se musel vracet. A \u017ee to n\u011bkdy bolelo, nebo jsem vlezl do stejn\u00e9 uli\u010dky n\u011bkolikr\u00e1t, ne\u017e mi do\u0161lo, \u017ee na konci tu ze\u010f hlavou nep\u0159ekon\u00e1m. \ud83d\ude0a<\/p>\n\n

A proto\u017ee chci, aby tvoje cesta k b\u011bhu byla o n\u011bco hlad\u0161\u00ed, dal jsem dohromady p\u00e1r tip\u016f. Pro za\u010d\u00e1te\u010dn\u00edky, pokro\u010dil\u00e9 i ty, co u\u017e toho maj\u00ed v noh\u00e1ch hodn\u011b. Tak se rozhl\u00e9dni, vyber si a b\u011bhej!<\/p>\n\n

<\/p><\/div><\/div>\n\n

\"\"<\/figure><\/div><\/div><\/div>
\"Logo<\/figure><\/div>\n\n

Nevy\u017e\u00e1dan\u00e9 rady pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece.<\/p>\n\n

  1. Neb\u011bhej proto, \u017ee \u201emus\u00ed\u0161\u201c \u2013 b\u011bhej, proto\u017ee m\u016f\u017ee\u0161<\/strong>.<\/a>
    Za\u010dni s lehkost\u00ed. B\u011bh\u00e1n\u00ed je dar, ne povinnost. Nemus\u00ed\u0161 b\u011bhat na v\u00fdkon, sta\u010d\u00ed si obout boty a vyb\u011bhnout na 10 minut. I mal\u00e1 aktivita se po\u010d\u00edt\u00e1. Ka\u017ed\u00fd krok venku je v\u00fdhra. V\u011b\u0159 mi \u017ee, pokud se stane b\u011bh tvoj\u00ed sou\u010d\u00e1st\u00ed, doba kdy nebude\u0161 moci, bude pro tebe jedna z nejt\u011b\u017e\u0161\u00edch.<\/em><\/strong>
    <\/li>\n\n
  2. Zapome\u0148 na tempo a kilometry<\/strong>.<\/a>
    Tvoje jedin\u00e9 pravidlo: b\u011bhej pravideln\u011b.<\/strong> Klidn\u011b jen 2x t\u00fddn\u011b na 20-30 minut. C\u00edlem je vytvo\u0159it si zvyk a zabudovat b\u011bh\u00e1n\u00ed do \u017eivota. Vzd\u00e1lenosti, tempa, tepovka, po\u010dkaj\u00ed.<\/li>\n\n
  3. Obuj se a vyjdi ven \u2013 to je polovina \u00fasp\u011bchu<\/strong>.<\/a>
    Nejt\u011b\u017e\u0161\u00ed je dostat se za dve\u0159e. \u0158ekni si: \u201eB\u011b\u017e\u00edm jen na 5 minut.\u201c<\/strong> \u010casto zjist\u00ed\u0161, \u017ee se ti nechce p\u0159estat. A i kdyby ne \u2013 5 minut je po\u0159\u00e1d v\u00edc ne\u017e nula.<\/li>\n\n
  4. D\u00fdchej nosem, ne pusou \u2013 to je tv\u00e9 startovac\u00ed tempo<\/strong>.<\/a>
    Za\u010d\u00e1te\u010dn\u00edci maj\u00ed tendenci b\u011b\u017eet moc rychle. Jestli nem\u016f\u017ee\u0161 d\u00fdchat nosem, zpomal nebo p\u0159ejdi do ch\u016fze.<\/strong> Nosn\u00ed d\u00fdch\u00e1n\u00ed t\u011b nau\u010d\u00ed b\u011b\u017eet v pohodov\u00e9m tempu a prodlou\u017e\u00ed dobu, po kterou vydr\u017e\u00ed\u0161.<\/li>\n\n
  5. Neboj se st\u0159\u00eddat b\u011bh a ch\u016fzi<\/strong>.<\/a>
    Ch\u016fze nen\u00ed selh\u00e1n\u00ed. St\u0159\u00edd\u00e1n\u00ed b\u011bhu a ch\u016fze<\/strong> ti pom\u016f\u017ee vybudovat vytrvalost a sn\u00ed\u017eit riziko zran\u011bn\u00ed. Postupn\u011b zjist\u00ed\u0161, \u017ee b\u011b\u017eeck\u00e9 \u00faseky se prodlu\u017euj\u00ed samy od sebe. I j\u00e1 po deseti letech co b\u011bh\u00e1m, p\u0159ech\u00e1z\u00edm v n\u011bkter\u00fdch momentech do ch\u016fze, tak se za to nesty\u010f.<\/em><\/strong><\/li>\n\n
  6. Najdi si trasy, kde ti bude dob\u0159e<\/strong>.<\/a>
    B\u011bhej tam, kde t\u011b to bav\u00ed \u2013 v lese, parku nebo kolem vody. Prost\u0159ed\u00ed hraje velkou roli.<\/strong> Kdy\u017e t\u011b trasa t\u011b\u0161\u00ed, sn\u00e1z se k n\u00ed vr\u00e1t\u00ed\u0161.<\/li>\n\n
  7. Hudba, podcast nebo ticho? Najdi, co t\u011b bav\u00ed<\/strong>.<\/a>
    Pro n\u011bkoho je to hudba, pro jin\u00e9ho klid p\u0159\u00edrody. Ud\u011blej z b\u011bh\u00e1n\u00ed \u010das pro sebe. Dobr\u00fd playlist nebo zaj\u00edmav\u00fd podcast<\/strong> m\u016f\u017ee b\u00fdt d\u016fvod, pro\u010d se t\u011b\u0161it na dal\u0161\u00ed b\u011bh.<\/li>\n\n
  8. Nepodce\u0148uj boty, ale ne\u0159e\u0161 je hned<\/strong>.<\/a>
    Kvalitn\u00ed b\u011b\u017eeck\u00e9 boty jsou d\u016fle\u017eit\u00e9, ale na za\u010d\u00e1tku si vysta\u010d\u00ed\u0161 s t\u00edm, co doma m\u00e1\u0161. A\u017e si b\u011bh\u00e1n\u00ed obl\u00edb\u00ed\u0161, nov\u00e9 boty si zaslou\u017e\u00ed\u0161 jako odm\u011bnu.<\/strong> V p\u0159\u00edpad\u011b \u017ee b\u011bhem tr\u00e1v\u00ed\u0161 v\u00edc jak 3 hodiny t\u00fddn\u011b, doporu\u010duji m\u00edt dvoje b\u011b\u017eeck\u00e9 boty, kter\u00e9 bude\u0161 st\u0159\u00eddat.<\/li>\n\n
  9. B\u011bhej, kdy to vyhovuje tob\u011b<\/strong>.<\/a>
    Nemus\u00ed\u0161 b\u011bhat r\u00e1no, pokud jsi ve\u010dern\u00ed typ. Najdi si \u010das, kdy se c\u00edt\u00ed\u0161 nejl\u00edp.<\/strong> B\u011bh\u00e1n\u00ed nen\u00ed dal\u0161\u00ed povinnost, ale zp\u016fsob, jak si vy\u010distit hlavu.<\/li>\n\n
  10. \u00dasp\u011bch se po\u010d\u00edt\u00e1 na v\u00fdb\u011bhy, ne na kilometry<\/strong>.<\/a>
    Zapome\u0148 na to, kolik ub\u011bhne\u0161. Jedin\u00fdm c\u00edlem je j\u00edt ven a h\u00fdbat se.<\/strong> I kr\u00e1tk\u00fd b\u011bh je v\u00fdhra. Po\u010d\u00edtej \u00fasp\u011bchy na po\u010det v\u00fdb\u011bh\u016f \u2013 kilometry p\u0159ijdou \u010dasem. Zapome\u0148 na to se srovn\u00e1vat s ostatn\u00edmi, m\u016f\u017ee\u0161 se ob\u010das porovnat se sv\u00fdm minul\u00fdm j\u00e1.<\/li><\/ol>\n\n

    <\/p>\n\n

    <\/p>\n\n

    <\/p><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

    \u201eNevy\u017e\u00e1dan\u00e9 rady: Nikdo si je nevy\u017e\u00e1dal, ale to neznamen\u00e1, \u017ee se ti nebudou hodit. Ka\u017ed\u00fd b\u011b\u017eec n\u011bkde za\u010d\u00ednal, a j\u00e1 m\u00e1m za sebou spoustu slep\u00fdch uli\u010dek, ze kter\u00fdch jsem se musel vracet. A \u017ee to n\u011bkdy bolelo, nebo jsem vlezl do stejn\u00e9 uli\u010dky n\u011bkolikr\u00e1t, ne\u017e mi do\u0161lo, \u017ee na konci tu ze\u010f hlavou nep\u0159ekon\u00e1m. \ud83d\ude0a […]<\/p>","protected":false},"author":1,"featured_media":0,"parent":95,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-451","page","type-page","status-publish","hentry"],"yoast_head":"\n#Nevy\u017e\u00e1dan\u00e9 rady - JirusaSphere.com<\/title>\n<meta name=\"description\" content=\"#Nevy\u017e\u00e1dan\u00e9 rady\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jirusasphere.com\/en\/beh\/nevyzadane-rady\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"#Nevy\u017e\u00e1dan\u00e9 rady - JirusaSphere.com\" \/>\n<meta property=\"og:description\" content=\"#Nevy\u017e\u00e1dan\u00e9 rady\" \/>\n<meta property=\"og:url\" content=\"https:\/\/jirusasphere.com\/en\/beh\/nevyzadane-rady\/\" \/>\n<meta property=\"og:site_name\" content=\"JirusaSphere.com\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-25T17:22:04+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/jirusasphere.com\/wp-content\/uploads\/2024\/10\/DSC_1022.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/jirusasphere.com\/en\/beh\/nevyzadane-rady\/\",\"url\":\"https:\/\/jirusasphere.com\/en\/beh\/nevyzadane-rady\/\",\"name\":\"#Nevy\u017e\u00e1dan\u00e9 rady - 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