{"id":574,"date":"2025-03-25T17:20:20","date_gmt":"2025-03-25T17:20:20","guid":{"rendered":"http:\/\/jirusasphere.com\/?p=574"},"modified":"2025-03-25T17:23:02","modified_gmt":"2025-03-25T17:23:02","slug":"nr-uspech-se-pocita-na-vybehy-ne-na-kilometry","status":"publish","type":"post","link":"http:\/\/jirusasphere.com\/en\/nr-uspech-se-pocita-na-vybehy-ne-na-kilometry\/","title":{"rendered":"#NR &#8211; \u00dasp\u011bch se po\u010d\u00edt\u00e1 na v\u00fdb\u011bhy, ne na kilometry"},"content":{"rendered":"<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/03\/089a708f-6a11-447e-9315-f499d36426ac.webp\" alt=\"\" class=\"wp-image-577\" srcset=\"http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/03\/089a708f-6a11-447e-9315-f499d36426ac.webp 1024w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/03\/089a708f-6a11-447e-9315-f499d36426ac-300x300.webp 300w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/03\/089a708f-6a11-447e-9315-f499d36426ac-150x150.webp 150w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/03\/089a708f-6a11-447e-9315-f499d36426ac-768x768.webp 768w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/03\/089a708f-6a11-447e-9315-f499d36426ac-12x12.webp 12w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/03\/089a708f-6a11-447e-9315-f499d36426ac-600x600.webp 600w, http:\/\/jirusasphere.com\/wp-content\/uploads\/2025\/03\/089a708f-6a11-447e-9315-f499d36426ac-100x100.webp 100w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><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\/03\/compose_video_1735659893864.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 des\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\">Nejlep\u0161\u00ed je pravidelnost a kontinuita.<\/h2>\n\n<p class=\"wp-block-paragraph\">Pro b\u011b\u017eeck\u00fd pokrok nejsou nejd\u016fle\u017eit\u011bj\u0161\u00edmi parametry rychlost, tepov\u00e1 frekvence nebo kadence.<br>T\u00edm nejz\u00e1sadn\u011bj\u0161\u00edm faktorem, kter\u00fd rozhoduje o dlouhodob\u00e9m zlep\u0161en\u00ed, je pravidelnost.<\/p>\n\n<p class=\"wp-block-paragraph\">M\u00edt prostor na b\u011bh t\u0159ikr\u00e1t t\u00fddn\u011b je mnohem efektivn\u011bj\u0161\u00ed ne\u017e se jednou t\u00fddn\u011b zni\u010dit v jedn\u00e9 heroick\u00e9 \u201edvac\u00edtce\u201c.<br>Co t\u011b posune d\u00e1l, nen\u00ed extr\u00e9m, ale rutina. A ta za\u010d\u00edn\u00e1 jedn\u00edm jednoduch\u00fdm pravidlem a zkus uh\u00e1dnout jak\u00fdm :).<\/p>\n\n<h2 class=\"wp-block-heading\">Chyba: Sna\u017eit se honit moc zaj\u00edc\u016f, sta\u010d\u00ed jen vyb\u011bhnout<\/h2>\n\n<p class=\"wp-block-paragraph\">\u201e<strong>Ub\u011bhl jsem jen t\u0159i kilometry, to skoro nestoj\u00ed za \u0159e\u010d<\/strong>.\u201c<br>Tahle v\u011bta zn\u00ed v hlav\u011b spoust\u011b b\u011b\u017ec\u016f. Pokud v\u00fdb\u011bh nem\u00e1 dost kilometr\u016f, pokud nen\u00ed dost rychl\u00fd, pokud <em>nen\u00ed vid\u011bt<\/em> v aplikaci nebo na Strav\u011b, p\u0159est\u00e1v\u00e1 se po\u010d\u00edtat. A s t\u00edm p\u0159ich\u00e1z\u00ed zbyte\u010dn\u00e9 v\u00fd\u010ditky a ztr\u00e1ta motivace.<\/p>\n\n<h2 class=\"wp-block-heading\">\u0158e\u0161en\u00ed: Zm\u011b\u0148 jednotku, podle kter\u00e9 m\u011b\u0159\u00ed\u0161 \u00fasp\u011bch.<\/h2>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<p class=\"wp-block-paragraph\">Ne\u0159e\u0161 kilometry. Ne\u0159e\u0161 tempo. <strong>Po\u010d\u00edtej v\u00fdb\u011bhy.<\/strong> Ka\u017ed\u00fd v\u00fdb\u011bh je sign\u00e1l, \u017ee ses zvedl, obul boty a ud\u011blal n\u011bco pro sebe. A na tom opravdu z\u00e1le\u017e\u00ed.<br>I desetiminutov\u00fd klus m\u00e1 v\u011bt\u0161\u00ed hodnotu ne\u017e nulov\u00fd a pot\u00e9 t\u011b \u010dek\u00e1 den s v\u00fd\u010ditkami.<\/p>\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy, jak to p\u0159ev\u00e9st do praxe.<\/h2>\n\n<ol start=\"1\" class=\"wp-block-list\"><li><strong> <strong>V\u00fdb\u011bhy, m\u00edsto kilometr\u016f<\/strong><\/strong><br>\u201e\ud83d\udca1V kalend\u00e1\u0159i si m\u00edsto kilometr\u016f od\u0161krt\u00e1vej po\u010det v\u00fdb\u011bh\u016f t\u00fddn\u011b.\u201c<\/li>\n\n<li><strong><strong>Ne v\u0161e mus\u00ed b\u00fdt zm\u011b\u0159eno, to ti d\u00e1v\u00e1 svobodu<\/strong>.<\/strong><br>\u201e\ud83d\udca1 <strong>Nepot\u0159ebuje\u0161 b\u011b\u017eeckou aplikaci<\/strong> poka\u017ed\u00e9 \u2013 n\u011bkdy sta\u010d\u00ed jen vyb\u011bhnout bez m\u011b\u0159en\u00ed.\u201c<\/li>\n\n<li><strong><strong>P\u0159iprav si kr\u00e1tkou trasu pro dny kdy nest\u00edh\u00e1\u0161<\/strong><\/strong>.<br>\u201e\ud83d\udca1 M\u011bj pl\u00e1n \u201enejmen\u0161\u00edho mo\u017en\u00e9ho v\u00fdb\u011bhu\u201c \u2013 t\u0159eba jen 10 minut. Kdy\u017e se ti fakt nechce, tohle t\u011b zachr\u00e1n\u00ed.\u201c<\/li>\n\n<li><strong>Pravidelnost r\u016f\u017ee p\u0159in\u00e1\u0161\u00ed, ale i ta si zaslou\u017e\u00ed odm\u011bnu.<\/strong><br>\u201e\ud83d\udca1 <strong>Odm\u011b\u0148 se<\/strong> \u2013 ne za vzd\u00e1lenost, ale za pravidelnost. Nap\u0159. 10 v\u00fdb\u011bh\u016f = nov\u00e1 kniha, kafe, cokoliv t\u011b pot\u011b\u0161\u00ed.\u201c<br><\/li><\/ol>\n\n<h2 class=\"wp-block-heading\">Inspirace: Moje zku\u0161enost<\/h2>\n\n<p class=\"wp-block-paragraph\">\u201eMoje zku\u0161enost je v tomto ohledu velice jednoduch\u00e1, m\u00e1m jasn\u011b stanoven\u00fd po\u010det tr\u00e9ninkov\u00fdch jednotek v t\u00fddnu a dokonce i dny. Pom\u00e1h\u00e1 mi to udr\u017eet pravidelnost a i tr\u00e9ninkov\u00fd pl\u00e1n se l\u00e9pe sestavuje.<\/p>\n\n<p class=\"wp-block-paragraph\">Samoz\u0159ejm\u011b \u017ee ne v\u017edy se to d\u00e1 skloubit s denn\u00edmi povinnostmi, ale pokud nest\u00edh\u00e1m \u010di se c\u00edt\u00edm unaven\u011b tak se sna\u017e\u00edm aspo\u0148 v ten den odb\u011bhnout (od klusnout) z\u00e1kladn\u00ed minim\u00e1ln\u00ed jednotku, kter\u00e1 v m\u00e9m p\u0159\u00edpad\u011b je 45-60 min. <\/p>\n\n<p class=\"wp-block-paragraph\">Ale kdy\u017e u\u017e se opravdu nechce tak si \u0159\u00edk\u00e1m: \u201eVyb\u011bhni aspo\u0148 na p\u011bt minut, a uvid\u00ed\u0161.\u201c<br>V\u011bt\u0161inou z toho stejn\u011b je stejn\u011b t\u011bch 45 minut. A i kdyby ne \u2013 <strong>po\u010d\u00edt\u00e1 se to<\/strong>.<br>Psychika je leh\u010d\u00ed, t\u011blo vd\u011b\u010dn\u00e9. V\u00fdb\u011bh je v\u00fdb\u011bh.<\/p>\n\n<h2 class=\"wp-block-heading\">V\u00fdzva na z\u00e1v\u011br<\/h2>\n\n<p class=\"wp-block-paragraph\">\u23f0 Tento t\u00fdden si stanov jedin\u00fd c\u00edl: <strong>po\u010det v\u00fdb\u011bh\u016f, ne po\u010det kilometr\u016f.<\/strong><br>T\u0159i? P\u011bt? To nech\u00e1m na tob\u011b.<br>Kilometry? Ty p\u0159ijdou samy. Stejn\u011b jako dobr\u00fd pocit. \ud83d\ude0a<\/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>","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 des\u00e1tou radu.\u201c Nejlep\u0161\u00ed je pravidelnost a kontinuita. Pro b\u011b\u017eeck\u00fd pokrok nejsou nejd\u016fle\u017eit\u011bj\u0161\u00edmi parametry rychlost, tepov\u00e1 frekvence nebo kadence.T\u00edm nejz\u00e1sadn\u011bj\u0161\u00edm faktorem, kter\u00fd rozhoduje o dlouhodob\u00e9m zlep\u0161en\u00ed, [&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-574","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 - \u00dasp\u011bch se po\u010d\u00edt\u00e1 na v\u00fdb\u011bhy, ne na 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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