{"id":480,"date":"2025-01-19T17:28:17","date_gmt":"2025-01-19T17:28:17","guid":{"rendered":"http:\/\/jirusasphere.com\/?p=480"},"modified":"2025-03-25T17:30:37","modified_gmt":"2025-03-25T17:30:37","slug":"nv-zapomen-na-tempo-a-kilometry","status":"publish","type":"post","link":"http:\/\/jirusasphere.com\/en\/nv-zapomen-na-tempo-a-kilometry\/","title":{"rendered":"#NR &#8211; Zapome\u0148 na tempo a kilometry"},"content":{"rendered":"<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\"><div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\"><div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\"><div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\"><div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\"><figure class=\"wp-block-image size-thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/NR-150x150.webp\" alt=\"Logo nevy\u017e\u00e1dan\u00e9 rady\" class=\"wp-image-453\" srcset=\"http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/NR-150x150.webp 150w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/NR-300x300.webp 300w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/NR-768x768.webp 768w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/NR-12x12.webp 12w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/NR-600x600.webp 600w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/NR-100x100.webp 100w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/NR.webp 1024w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><figcaption class=\"wp-element-caption\">.<\/figcaption><\/figure><\/div>\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\"><figure class=\"wp-block-video\"><video height=\"1920\" style=\"aspect-ratio: 1080 \/ 1920;\" width=\"1080\" controls src=\"http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/01\/compose_video_1735591295342.mp4\"><\/video><\/figure><\/div><\/div><\/div>\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><p class=\"wp-block-paragraph\">\u201eB\u011bh je svoboda, relaxace a radost ze \u017eivota. Ale stejn\u011b jako u v\u0161eho ostatn\u00edho, i sem je pot\u0159eba se postupn\u011b dopracovat. Aby ses nezasekl hned na za\u010d\u00e1tku, m\u00e1m pro tebe druhou radu.\u201c<\/p><\/div><\/div>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<div class=\"wp-block-group alignfull has-accent-2-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-73128380 wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\"><div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\"><div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\"><h2 class=\"wp-block-heading\"><strong><strong>Tvoje jedin\u00e9 pravidlo je pravidelnost<\/strong><\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">\u201eKdy\u017e za\u010d\u00edn\u00e1\u0161 b\u011bhat, je snadn\u00e9 se ztratit v \u010d\u00edslech. Kolik jsem ub\u011bhl, jak rychle, jakou m\u00e1m tepovku? Ale v\u00ed\u0161 co? Na za\u010d\u00e1tku tohle v\u0161echno m\u016f\u017ee\u0161 pustit z hlavy.<\/p>\n\n<p class=\"wp-block-paragraph\">Pravidelnost je to, co t\u011b udr\u017e\u00ed v pohybu. Sta\u010d\u00ed ti jednoduch\u00fd pl\u00e1n: b\u011bhej dvakr\u00e1t t\u00fddn\u011b 20\u201330 minut. Nemus\u00ed\u0161 nic v\u00edc \u0159e\u0161it. Jakmile si vytvo\u0159\u00ed\u0161 zvyk, v\u0161e ostatn\u00ed p\u0159ijde samo.\u201c<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Chyba: <strong>Honba za \u010d\u00edsly<\/strong><\/strong>.<\/h3>\n\n<p class=\"wp-block-paragraph\">\u201eZa\u010d\u00e1te\u010dn\u00edci \u010dasto b\u011bhaj\u00ed p\u0159\u00edli\u0161 rychle nebo se sna\u017e\u00ed ub\u011bhnout co nejv\u00edc kilometr\u016f. V\u00fdsledkem b\u00fdv\u00e1 \u00fanava, frustrace nebo zran\u011bn\u00ed.<\/p>\n\n<p class=\"wp-block-paragraph\">B\u011bh\u00e1n\u00ed nen\u00ed o tom, abys hned trhal rekordy. Je to o tom, abys z n\u011bj m\u011bl radost a c\u00edtil se dob\u0159e.\u201c<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed: <strong>Zapome\u0148 na tempo a kilometry<\/strong><\/strong>.<\/h2>\n\n<p class=\"wp-block-paragraph\">\u201eTvoje jedin\u00e9 pravidlo zn\u00ed: <strong>B\u011bhej pravideln\u011b.<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Je \u00fapln\u011b v po\u0159\u00e1dku za\u010d\u00edt dvakr\u00e1t t\u00fddn\u011b na 20\u201330 minut. Nemus\u00ed\u0161 ub\u011bhnout \u017e\u00e1dnou magickou vzd\u00e1lenost ani sledovat sv\u00e9 tempo. D\u016fle\u017eit\u00e9 je vytvo\u0159it si zvyk a zabudovat b\u011bh\u00e1n\u00ed do sv\u00e9ho \u017eivota. V\u0161echno ostatn\u00ed \u2013 kilometry, rychlost, dokonce i z\u00e1vody \u2013 m\u016f\u017ee\u0161 nechat na pozd\u011bji.\u201c<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Praktick\u00e9 tipy, jak to p\u0159ev\u00e9st do praxe<\/strong>.<\/h2>\n\n<ol start=\"1\" class=\"wp-block-list\"><li><strong><strong>Vytvo\u0159 si realistick\u00fd pl\u00e1n.<\/strong><\/strong><br>\u201eNapl\u00e1nuj si dva a\u017e t\u0159i kr\u00e1tk\u00e9 v\u00fdb\u011bhy t\u00fddn\u011b. Nesm\u00ed\u0161 b\u011bhat ka\u017ed\u00fd den. Dej si mezi b\u011bhy pauzu, aby se t\u011blo zregenerovalo.\u201c<br><\/li>\n\n<li><strong><strong>Zapome\u0148 na \u010d\u00edsla.<\/strong><\/strong><br>\u201eNe\u0159e\u0161 vzd\u00e1lenosti, rychlosti ani tepovku. Tv\u00fdm c\u00edlem je j\u00edt ven a h\u00fdbat se. Ka\u017ed\u00fd v\u00fdb\u011bh je v\u00fdhra.\u201c<br><\/li>\n\n<li><strong><strong>Vn\u00edmej svoje t\u011blo.<\/strong><\/strong><br>\u201eB\u011bhej v tempu, kter\u00e9 je pro tebe pohodln\u00e9. Kdy\u017e se c\u00edt\u00ed\u0161 unaven\u00fd, zpomal nebo p\u0159ejdi do ch\u016fze. Poslouchej sv\u00e9 t\u011blo \u2013 ono ti \u0159ekne, co zvl\u00e1dne.\u201c<br><\/li>\n\n<li><strong><strong>U\u017e\u00edvej si b\u011bh\u00e1n\u00ed.<\/strong><\/strong><br>\u201eSoust\u0159e\u010f se na to, jak se c\u00edt\u00ed\u0161. Raduj se z pohybu, z \u010derstv\u00e9ho vzduchu, z okoln\u00ed p\u0159\u00edrody a z \u010dasu pro sebe. To je d\u016fvod, pro\u010d b\u011bh\u00e1\u0161.\u201c<br><\/li><\/ol>\n\n<h2 class=\"wp-block-heading\">M\u016fj za\u010d\u00e1tek<\/h2>\n\n<p class=\"wp-block-paragraph\">\u201eMoje za\u010d\u00e1tky s b\u011bh\u00e1n\u00edm byly tak trochu v\u00fdzva \u2013 cht\u011bl jsem se za dva m\u011bs\u00edce p\u0159ipravit na sv\u016fj prvn\u00ed z\u00e1vod. Netu\u0161il jsem, co m\u011b \u010dek\u00e1, a d\u011blal jsem v\u0161echno proto, abych to zvl\u00e1dl. Hltal jsem kilometry, porovn\u00e1val se s ostatn\u00edmi, a to mi rozhodn\u011b nepomohlo.<\/p>\n\n<p class=\"wp-block-paragraph\">Pamatuji si, jak jsem m\u011bl ze sv\u00e9ho prvn\u00edho z\u00e1vodu tolik strachu a nerv\u016f, kter\u00e9 jsem si mohl u\u0161et\u0159it, kdybych se nesoust\u0159edil na \u010d\u00edsla a v\u00fdkony.<\/p>\n\n<p class=\"wp-block-paragraph\">Proto i kdy\u017e m\u00e1\u0161 p\u0159ed sebou jakoukoli v\u00fdzvu, za\u010dni pomalu. Klidn\u011b st\u0159\u00eddej b\u011bh a ch\u016fzi. <\/p>\n\n<p class=\"wp-block-paragraph\">Pokud pot\u0159ebuje\u0161 pl\u00e1n, za\u010dni 2x t\u00fddn\u011b 30 minut. Nap\u0159\u00edklad 3 minuty b\u011bhu a 3 minuty ch\u016fze. A\u017e ti to nebude d\u011blat probl\u00e9m, postupn\u011b prodlu\u017euj \u010das b\u011bhu. Uvid\u00ed\u0161, \u017ee v\u0161e p\u0159ijde p\u0159irozen\u011b.\u201c<\/p><\/div><\/div><\/div><\/div><\/div><h2 class=\"wp-block-heading\">10 Nevy\u017e\u00e1dan\u00fdch rad pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece<\/h2><ol class=\"wp-block-list\"><li><a href=\"http:\/\/jirusasphere.com\/en\/nv-nebehej-proto-ze-musis\/\"><strong>Neb\u011bhej proto, \u017ee \u201emus\u00ed\u0161\u201c \u2013 b\u011bhej, proto\u017ee m\u016f\u017ee\u0161<\/strong>.<\/a><\/li>\n\n<li><a href=\"http:\/\/jirusasphere.com\/en\/nv-zapomen-na-tempo-a-kilometry\/\"><strong>Zapome\u0148 na tempo a kilometry<\/strong>.<\/a><\/li>\n\n<li><a href=\"http:\/\/jirusasphere.com\/en\/nv-obuj-se-a-vyjdi-ven-to-je-polovina-uspechu\/\"><strong>Obuj se a vyjdi ven \u2013 to je polovina \u00fasp\u011bchu<\/strong>.<\/a><\/li>\n\n<li><a href=\"http:\/\/jirusasphere.com\/en\/nv-dychej-nosem-ne-pusou-to-je-tve-startovaci-tempo\/\"><strong>D\u00fdchej nosem, ne pusou \u2013 to je tv\u00e9 startovac\u00ed tempo<\/strong>.<\/a><\/li>\n\n<li><strong><a href=\"http:\/\/jirusasphere.com\/en\/neboj-se-stridat-beh-a-chuzi\/\">Neboj se st\u0159\u00eddat b\u011bh a ch\u016fzi<\/a><\/strong>.<\/li>\n\n<li><a href=\"http:\/\/jirusasphere.com\/en\/nr-najdi-si-trasy-kde-ti-bude-dobre\/\"><strong>Najdi si trasy, kde ti bude dob\u0159e<\/strong>.<\/a><\/li>\n\n<li><a href=\"http:\/\/jirusasphere.com\/en\/nr-hudba-podcast-a-nebo-ticho\/\"><strong>Hudba, podcast nebo ticho? Najdi, co t\u011b bav\u00ed<\/strong>.<\/a><\/li>\n\n<li><a href=\"http:\/\/jirusasphere.com\/en\/nr-nepodcenuj-boty-ale-neres-je-hned\/\"><strong>Nepodce\u0148uj boty, ale ne\u0159e\u0161 je hned<\/strong>.<\/a><\/li>\n\n<li><a href=\"http:\/\/jirusasphere.com\/en\/nr-behej-kdy-to-vyhovuje-tobe\/\"><strong>B\u011bhej, kdy to vyhovuje tob\u011b<\/strong>.<\/a><\/li>\n\n<li><a href=\"http:\/\/jirusasphere.com\/en\/nr-uspech-se-pocita-na-vybehy-ne-na-kilometry\/\"><strong>\u00dasp\u011bch se po\u010d\u00edt\u00e1 na v\u00fdb\u011bhy, ne na kilometry<\/strong>.<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>\u201eB\u011bh je svoboda, relaxace a radost ze \u017eivota. Ale stejn\u011b jako u v\u0161eho ostatn\u00edho, i sem je pot\u0159eba se postupn\u011b dopracovat. Aby ses nezasekl hned na za\u010d\u00e1tku, m\u00e1m pro tebe druhou radu.\u201c Tvoje jedin\u00e9 pravidlo je pravidelnost \u201eKdy\u017e za\u010d\u00edn\u00e1\u0161 b\u011bhat, je snadn\u00e9 se ztratit v \u010d\u00edslech. Kolik jsem ub\u011bhl, jak rychle, jakou m\u00e1m tepovku? Ale [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-480","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>#NR - Zapome\u0148 na tempo a kilometry - JirusaSphere.com Uncategorized<\/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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