{"id":506,"date":"2025-02-01T17:30:19","date_gmt":"2025-02-01T17:30:19","guid":{"rendered":"http:\/\/jirusasphere.com\/?p=506"},"modified":"2025-03-25T17:28:27","modified_gmt":"2025-03-25T17:28:27","slug":"neboj-se-stridat-beh-a-chuzi","status":"publish","type":"post","link":"http:\/\/jirusasphere.com\/en\/neboj-se-stridat-beh-a-chuzi\/","title":{"rendered":"#NR &#8211; Neboj se st\u0159\u00eddat b\u011bh a ch\u016fzi"},"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\/02\/compose_video_1735593845814.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 p\u00e1tou 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>Ch\u016fze nen\u00ed selh\u00e1n\u00ed, je to strategie<\/strong><\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">\u201eKdy\u017e za\u010dne\u0161 b\u011bhat, mo\u017en\u00e1 si mysl\u00ed\u0161, \u017ee mus\u00ed\u0161 b\u011b\u017eet celou trasu bez zastaven\u00ed, jinak to nem\u00e1 smysl. Ale v\u00ed\u0161 co? Nen\u00ed to pravda.<\/p>\n\n<p class=\"wp-block-paragraph\">Jedna z nejlep\u0161\u00edch v\u011bc\u00ed, kterou m\u016f\u017ee\u0161 v za\u010d\u00e1tc\u00edch ud\u011blat, je st\u0159\u00eddat b\u011bh a ch\u016fzi. Pom\u016f\u017ee ti to vybudovat vytrvalost, sn\u00ed\u017eit riziko zran\u011bn\u00ed a hlavn\u011b \u2013 u\u017e\u00edt si b\u011bh\u00e1n\u00ed bez zbyte\u010dn\u00e9ho tr\u00e1pen\u00ed.\u201c<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Chyba: Sna\u017eit se b\u011b\u017eet za ka\u017edou cenu<\/strong>.<\/h3>\n\n<p class=\"wp-block-paragraph\">\u201eMnoho za\u010d\u00e1te\u010dn\u00edk\u016f se sna\u017e\u00ed b\u011b\u017eet co nejd\u00e9le bez p\u0159est\u00e1vky. Jen\u017ee kdy\u017e nejsi p\u0159ipraven\u00fd, brzy se vy\u010derp\u00e1\u0161 a b\u011bh\u00e1n\u00ed se st\u00e1v\u00e1 bojem m\u00edsto radosti.<\/p>\n\n<p class=\"wp-block-paragraph\">B\u011bh na hran\u011b sil vede k frustraci, bolestem a v nejhor\u0161\u00edm p\u0159\u00edpad\u011b i ke zran\u011bn\u00ed. A to ur\u010dit\u011b nechce\u0161.\u201c<\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed: St\u0159\u00eddej b\u011bh a ch\u016fzi \u2013 nen\u00ed to nic nov\u00e9ho<\/strong>.<\/h2>\n\n<p class=\"wp-block-paragraph\">\u201eCh\u016fze nen\u00ed selh\u00e1n\u00ed, ale skv\u011bl\u00fd n\u00e1stroj, kter\u00fd ti pom\u016f\u017ee b\u011bhat d\u00e9le a efektivn\u011bji.<\/p>\n\n<p class=\"wp-block-paragraph\">A v\u00ed\u0161, \u017ee tuhle metodu pou\u017e\u00edvali u\u017e indi\u00e1ni? Tzv. indi\u00e1nsk\u00fd b\u011bh spo\u010d\u00edval ve st\u0159\u00edd\u00e1n\u00ed b\u011bhu a ch\u016fze, co\u017e jim umo\u017enilo efektivn\u011b zdol\u00e1vat velk\u00e9 vzd\u00e1lenosti bez vy\u010derp\u00e1n\u00ed.<\/p>\n\n<p class=\"wp-block-paragraph\">Tak\u017ee pokud chce\u0161 b\u011b\u017eet chyt\u0159e, ne tvrd\u011b, za\u010dni to d\u011blat jako oni:<\/p>\n\n<ul class=\"wp-block-list\"><li><strong>Postupn\u011b zvy\u0161uj vytrvalost<\/strong> &#8211; b\u011b\u017e krat\u0161\u00ed \u00faseky a postupn\u011b je prodlu\u017euj.<\/li>\n\n<li><strong>Minimalizuj riziko zran\u011bn\u00ed<\/strong> &#8211; t\u011blo se l\u00e9pe p\u0159izp\u016fsobuje nov\u00e9mu pohybu.<\/li>\n\n<li><strong>U\u017eij si v\u00edc b\u011bh\u00e1n\u00ed<\/strong> &#8211; m\u00e9n\u011b zad\u00fdch\u00e1v\u00e1n\u00ed, m\u00e9n\u011b bolesti, v\u00edc radosti.\u201c<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\"><\/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>Za\u010dni s jednoduch\u00fdm pom\u011brem<\/strong>.<br>\u201ePokud jsi za\u010d\u00e1te\u010dn\u00edk, za\u010dni t\u0159eba 3 minuty b\u011bhu, 3 minuty ch\u016fze. Nebo si nastav interval, kter\u00fd ti vyhovuje. Postupn\u011b b\u011b\u017eeck\u00e9 \u00faseky prodlu\u017euj.\u201c<\/li>\n\n<li><strong>Pl\u00e1nuj si trasu tak, aby ti st\u0159\u00edd\u00e1n\u00ed d\u00e1valo smysl<\/strong>.<br>\u201eNap\u0159\u00edklad b\u011bhej na rovince a do kopc\u016f p\u0159ech\u00e1zej do ch\u016fze. Uvid\u00ed\u0161, \u017ee ti to pom\u016f\u017ee vydr\u017eet d\u00e9le.\u201c<\/li>\n\n<li><strong>Sleduj sv\u016fj pocit, ne hodinky<\/strong>.<br>\u201eNemus\u00ed\u0161 \u0159e\u0161it tempo nebo vzd\u00e1lenost. Hlavn\u00ed je, aby ti st\u0159\u00edd\u00e1n\u00ed b\u011bhu a ch\u016fze pom\u00e1halo c\u00edtit se dob\u0159e.\u201c<\/li>\n\n<li><strong>Neber ch\u016fzi jako por\u00e1\u017eku<\/strong>.<br>\u201eI j\u00e1 po v\u00edce ne\u017e deseti letech b\u011bh\u00e1n\u00ed ob\u010das p\u0159ejdu do ch\u016fze. Tak\u017ee se za to nesty\u010f a ud\u011blej to, co ti pom\u016f\u017ee b\u011b\u017eet d\u00e1l.\u201c<br><\/li><\/ol>\n\n<h2 class=\"wp-block-heading\">Moje zku\u0161enost<\/h2>\n\n<p class=\"wp-block-paragraph\">\u201eKdy\u017e jsem za\u010d\u00ednal b\u011bhat, m\u011bl jsem v hlav\u011b jedno \u2013 ub\u011bhnout sv\u016fj prvn\u00ed z\u00e1vod: Janovskou. Kdo ji zn\u00e1, v\u00ed, \u017ee v\u011bt\u0161ina hobby b\u011b\u017ec\u016f u\u017e po prvn\u00edm kilometru mus\u00ed sklopit hlavu a p\u0159ej\u00edt do ch\u016fze. Prvn\u00ed 350metrov\u00fd kopec je jen zah\u0159\u00edvac\u00ed \u010d\u00e1st, proto\u017ee dal\u0161\u00ed stoup\u00e1n\u00ed pokra\u010duj\u00ed je\u0161t\u011b n\u011bkolik kilometr\u016f. \ud83d\ude0a<\/p>\n\n<p class=\"wp-block-paragraph\">Dlouho jsem m\u011bl probl\u00e9m si p\u0159iznat, \u017ee n\u011bkdy je efektivn\u011bj\u0161\u00ed a rozumn\u011bj\u0161\u00ed p\u0159ej\u00edt do ch\u016fze a t\u00edm si u\u0161et\u0159it energii na dal\u0161\u00ed \u010d\u00e1st b\u011bhu. I te\u010f si mus\u00edm v\u017edy ujasnit, jak\u00fd c\u00edl m\u00e1 m\u016fj tr\u00e9nink. Pokud je to aerobn\u00ed b\u011bh, tak n\u011bkter\u00e9 kopce \u010di jejich \u010d\u00e1sti prost\u011b mus\u00edm zdolat ch\u016fz\u00ed. Moje ego s t\u00edm ob\u010das nesouhlas\u00ed, ale kdy\u017e u\u017e jsem b\u011b\u017eec i tren\u00e9r v jedn\u00e9 osob\u011b, t\u011b\u017eko se pak vymluv\u00edm, \u017ee jsem si nev\u0161iml, jak mi vysko\u010dila tepovka. \ud83d\ude05<\/p>\n\n<p class=\"wp-block-paragraph\">Ale pro dlouh\u00e9 b\u011bhy v p\u0159\u00edrod\u011b (ter\u00e9nu) mus\u00edm i j\u00e1 ob\u010das p\u0159ej\u00edt do ch\u016fze, abych si nechal energii na dal\u0161\u00ed \u010d\u00e1st. A to doporu\u010duji ka\u017ed\u00e9mu za\u010d\u00e1te\u010dn\u00edkovi \u2013 nejenom v kopc\u00edch, ale i na rovin\u011b.<\/p>\n\n<p class=\"wp-block-paragraph\">A abych nezapomn\u011bl, v\u017edy po t\u011b\u017e\u0161\u00ed nemoci aplikuji pro prvn\u00ed testov\u00e1n\u00ed b\u011bho-ch\u016fzi. Po mnoha ostr\u00fdch n\u00e1vratech, kdy jsem m\u00edsto stup\u0148ov\u00e1n\u00ed z\u00e1t\u011b\u017ee musel zp\u011bt do regenerace nebo se nemoc vr\u00e1tila, dnes vol\u00edm postupn\u00fd n\u00e1vrat.<\/p>\n\n<p class=\"wp-block-paragraph\">A po m\u00e9 posledn\u00ed zku\u0161enosti mus\u00edm p\u0159iznat, \u017ee po ch\u0159ipce jsem m\u011bl tento proces je\u0161t\u011b prodlou\u017eit. Jakmile jsem za\u010dal navy\u0161ovat objemy, t\u011blo st\u00e1le nebylo v po\u0159\u00e1dku a po t\u0159ech t\u00fddnech jsem musel na nulu. P\u00e1r dn\u00ed odpo\u010dinku, a pak znovu pomalu od b\u011bho-ch\u016fze zp\u00e1tky k b\u011bhu. Pou\u010den\u00ed? Rad\u011bji zvolni, ne\u017e aby sis musel d\u00e1t pauzu.\u201c<\/p>\n\n<h2 class=\"wp-block-heading\">V\u00fdzva na z\u00e1v\u011br<\/h2>\n\n<p class=\"wp-block-paragraph\">\u201eP\u0159\u00ed\u0161t\u011b, a\u017e vyb\u011bhne\u0161, zkus to jinak. St\u0159\u00eddej b\u011bh a ch\u016fzi a uvid\u00ed\u0161, \u017ee vydr\u017e\u00ed\u0161 d\u00e9le a bude\u0161 se c\u00edtit l\u00e9pe. A nezapome\u0148 \u2013 i ch\u016fze se po\u010d\u00edt\u00e1!\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><p class=\"wp-block-paragraph\"><\/p><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><p class=\"wp-block-paragraph\"><\/p>","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 p\u00e1tou radu.\u201c Ch\u016fze nen\u00ed selh\u00e1n\u00ed, je to strategie \u201eKdy\u017e za\u010dne\u0161 b\u011bhat, mo\u017en\u00e1 si mysl\u00ed\u0161, \u017ee mus\u00ed\u0161 b\u011b\u017eet celou trasu bez zastaven\u00ed, jinak to nem\u00e1 smysl. 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