{"id":435,"date":"2024-12-30T17:01:10","date_gmt":"2024-12-30T17:01:10","guid":{"rendered":"http:\/\/jirusasphere.com\/?p=435"},"modified":"2024-12-30T17:23:48","modified_gmt":"2024-12-30T17:23:48","slug":"rady-pro-zacinajici-bezce","status":"publish","type":"post","link":"http:\/\/jirusasphere.com\/en\/rady-pro-zacinajici-bezce\/","title":{"rendered":"Rady pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece"},"content":{"rendered":"

„Ne ka\u017ed\u00fd, kdo za\u010dal b\u011bhat, to vzal od za\u010d\u00e1tku spr\u00e1vn\u011b.<\/strong> Vlastn\u011b v\u011bt\u0161ina z n\u00e1s nejd\u0159\u00edv vyb\u011bhla, zjistila, \u017ee nem\u00e1 pon\u011bt\u00ed, co d\u011bl\u00e1 \u2013 a a\u017e potom za\u010dala \u0159e\u0161it, jak na to. \ud83d\ude05 A jestli tady zve\u0159ejn\u00edm, jen polovinu sv\u00fdch p\u0159e\u0161lap\u016f, tak se bude\u0161 divit co je jeden \u010dlov\u011bk schopen vymyslet. \ud83e\udd23\ud83e\udd23\ud83e\udd23<\/p>\n\n

Ale v\u00ed\u0161 co? To je \u00fapln\u011b v po\u0159\u00e1dku. Kdybychom se sna\u017eili vy\u0159e\u0161it v\u0161echno p\u0159edem, b\u00e1li bychom se rozb\u011bhnout i na autobus.<\/p>\n\n

Tak\u017ee jestli jsi u\u017e nazul(a) tenisky a vyb\u011bhl(a) (nebo to m\u00e1\u0161 teprve v pl\u00e1nu), gratuluju<\/strong> \u2013 to nejt\u011b\u017e\u0161\u00ed m\u00e1\u0161 za sebou. A te\u010f, kdy\u017e u\u017e t\u011b mo\u017en\u00e1 bol\u00ed nohy, je ide\u00e1ln\u00ed chv\u00edle se za\u010d\u00edt pt\u00e1t: „Jak to ud\u011blat, aby to nebolelo zbyte\u010dn\u011b moc?“<\/em><\/p>\n\n

A pr\u00e1v\u011b proto tu m\u00e1m t\u011bchhle 10 rad pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece<\/strong> \u2013 aby ti b\u011bh\u00e1n\u00ed p\u0159ineslo v\u00edc radosti a m\u00ed\u0148 fun\u011bn\u00ed.“<\/p>\n\n

Prvn\u00ed rady pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky<\/h3>\n\n

Neb\u011bhej proto, \u017ee \u201emus\u00ed\u0161\u201c \u2013 b\u011bhej, proto\u017ee m\u016f\u017ee\u0161<\/strong>.
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><\/p>\n\n

Zapome\u0148 na tempo a kilometry<\/strong>.
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.<\/p>\n\n

Obuj se a vyjdi ven \u2013 to je polovina \u00fasp\u011bchu<\/strong>.
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.<\/p>\n\n

D\u00fdchej nosem, ne pusou \u2013 to je tv\u00e9 startovac\u00ed tempo<\/strong>.
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.<\/p>\n\n

Neboj se st\u0159\u00eddat b\u011bh a ch\u016fzi<\/strong>.
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><\/p>\n\n

Najdi si trasy, kde ti bude dob\u0159e<\/strong>.
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.<\/p>\n\n

Hudba, podcast nebo ticho? Najdi, co t\u011b bav\u00ed<\/strong>.
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.<\/p>\n\n

Nepodce\u0148uj boty, ale ne\u0159e\u0161 je hned<\/strong>.
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.<\/p>\n\n

B\u011bhej, kdy to vyhovuje tob\u011b<\/strong>.
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.<\/p>\n\n

\u00dasp\u011bch se po\u010d\u00edt\u00e1 na v\u00fdb\u011bhy, ne na kilometry<\/strong>.
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.<\/p>\n\n

<\/h3><\/div><\/div><\/div>

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

„Ne ka\u017ed\u00fd, kdo za\u010dal b\u011bhat, to vzal od za\u010d\u00e1tku spr\u00e1vn\u011b. Vlastn\u011b v\u011bt\u0161ina z n\u00e1s nejd\u0159\u00edv vyb\u011bhla, zjistila, \u017ee nem\u00e1 pon\u011bt\u00ed, co d\u011bl\u00e1 \u2013 a a\u017e potom za\u010dala \u0159e\u0161it, jak na to. \ud83d\ude05 A jestli tady zve\u0159ejn\u00edm, jen polovinu sv\u00fdch p\u0159e\u0161lap\u016f, tak se bude\u0161 divit co je jeden \u010dlov\u011bk schopen vymyslet. \ud83e\udd23\ud83e\udd23\ud83e\udd23 Ale v\u00ed\u0161 co? To […]<\/p>","protected":false},"author":1,"featured_media":228,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bezecke-zkusenosti"],"yoast_head":"\nRady pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece - JirusaSphere.com B\u011b\u017eeck\u00e9 zku\u0161enosti<\/title>\n<meta name=\"description\" content=\"Jak za\u010d\u00edt b\u011bhat, tak abych neskon\u010dil s roz\u010darov\u00e1n\u00edm po t\u0159et\u00edm v\u00fdb\u011bhu. 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