[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.mons.cz\/zaciname-s-behanim\/#Article","mainEntityOfPage":"https:\/\/www.mons.cz\/zaciname-s-behanim\/","headline":"Za\u010d\u00edn\u00e1me s b\u011bh\u00e1n\u00edm","name":"Za\u010d\u00edn\u00e1me s b\u011bh\u00e1n\u00edm","description":"I kdy\u017e je lidsk\u00e9 t\u011blo k ch\u016fzi a b\u011bh\u00e1n\u00ed od p\u0159\u00edrody nastaven\u00e9, modern\u00ed \u017eivotn\u00ed styl zp\u016fsobil, \u017ee za\u010d\u00edt b\u011bhat nen\u00ed pro v\u011bt\u0161inu populace \u00fapln\u011b jednoduch\u00e9. V\u011bt\u0161inu dne str\u00e1v\u00edme v sed\u011b, j\u00edme cokoli, co je zrovna po ruce, a p\u0159i pomy\u0161len\u00ed na sport se n\u00e1m vybav\u00ed d\u011bsiv\u00e9 hodiny t\u011blocviku. Pokud se sebou rozhodnete n\u011bco d\u011blat, \u010dek\u00e1 […]","datePublished":"2023-05-07","dateModified":"2023-05-07","author":{"@type":"Person","@id":"https:\/\/www.mons.cz\/author\/#Person","name":"","url":"https:\/\/www.mons.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/7c144e1de0ecc43e7a8353c804f0c7ea63c9554336576e7048c4bdeaa59bbbbb?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/7c144e1de0ecc43e7a8353c804f0c7ea63c9554336576e7048c4bdeaa59bbbbb?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"mons.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.mons.cz\/wp-content\/uploads\/img_a294157_w2096_t1506069979.jpg","url":"https:\/\/www.mons.cz\/wp-content\/uploads\/img_a294157_w2096_t1506069979.jpg","height":0,"width":0},"url":"https:\/\/www.mons.cz\/zaciname-s-behanim\/","wordCount":541,"articleBody":"I kdy\u017e je lidsk\u00e9 t\u011blo k ch\u016fzi a b\u011bh\u00e1n\u00ed od p\u0159\u00edrody nastaven\u00e9, modern\u00ed \u017eivotn\u00ed styl zp\u016fsobil, \u017ee za\u010d\u00edt b\u011bhat nen\u00ed pro v\u011bt\u0161inu populace \u00fapln\u011b jednoduch\u00e9. V\u011bt\u0161inu dne str\u00e1v\u00edme v sed\u011b, j\u00edme cokoli, co je zrovna po ruce, a p\u0159i pomy\u0161len\u00ed na sport se n\u00e1m vybav\u00ed d\u011bsiv\u00e9 hodiny t\u011blocviku. Pokud se sebou rozhodnete n\u011bco d\u011blat, \u010dek\u00e1 v\u00e1s ale sladk\u00e1 odm\u011bna ve form\u011b kr\u00e1sn\u00e9 postavy, vyb\u00edh\u00e1n\u00ed schod\u016f bez zad\u00fdch\u00e1n\u00ed, a ob\u010dasn\u00e9ho dortu \u010di piva bez v\u00fd\u010ditek. Jak se tedy st\u00e1t b\u011b\u017ecem?
  
 
 Pomalu ale jist\u011b
 Nej\u010dast\u011bj\u0161\u00ed chybou, kterou mnoho za\u010d\u00e1te\u010dn\u00edk\u016f d\u011bl\u00e1, je, \u017ee za\u010dnou p\u0159\u00edli\u0161 zprudka a brzy se vy\u010derpaj\u00ed, \u010di si dokonce ubl\u00ed\u017e\u00ed. Ud\u011blejte si pro za\u010d\u00e1tek realistick\u00fd pl\u00e1n, a zkuste jej m\u011bs\u00edc dodr\u017eovat. Stanovte si nap\u0159\u00edklad, \u017ee budete b\u011bhat t\u0159ikr\u00e1t t\u00fddn\u011b po dobu dvaceti minut, v tempu, kter\u00e9 v\u00e1m bude vyhovovat. Ide\u00e1ln\u00ed tempo pro b\u011bh je takov\u00e9, p\u0159i kter\u00e9m je\u0161t\u011b zvl\u00e1d\u00e1te v\u00e9st plynulou konverzaci. Nesty\u010fte se, \u017ee n\u011bkdo b\u011bh\u00e1 rychleji ne\u017e vy, i oni byli kdysi za\u010d\u00e1te\u010dn\u00edci. M\u00e1te-li v\u00fdrazn\u011bj\u0161\u00ed nadv\u00e1hu \u010di jin\u00e9 zdravotn\u00ed probl\u00e9my, m\u016f\u017eete tak\u00e9 za\u010d\u00edt s ch\u016fz\u00ed, a k b\u011bhu se postupn\u011b propracovat. Jakmile zvl\u00e1dnete sv\u016fj tr\u00e9ninkov\u00fd \u00fasek ub\u011bhnout bez v\u00fdrazn\u011bj\u0161\u00edch pot\u00ed\u017e\u00ed, zkuste si p\u0159idat na \u010dase anebo na vzd\u00e1lenosti, ale ne na rychlosti. Kl\u00ed\u010dem k \u00fasp\u011bchu je b\u00fdt schopen b\u011b\u017eet dlouho a ve stejn\u00e9m tempu, ne se u\u0161tvat na prvn\u00edch stech metrech.
  
 
 Motivujte se
 Na za\u010d\u00e1tku v\u016fbec nez\u00e1le\u017e\u00ed na tom, co m\u00e1te na sob\u011b, jedinou podm\u00ednkou jsou dobr\u00e9 boty, ve kter\u00fdch p\u0159edejdete zran\u011bn\u00ed. Je ale pravdou, \u017ee nov\u00e9 sportovn\u00ed oble\u010den\u00ed v\u00e1s m\u016f\u017ee namotivovat, abyste u b\u011bh\u00e1n\u00ed vydr\u017eeli. Dal\u0161\u00ed mo\u017enost\u00ed je tak\u00e9 podat si p\u0159ihl\u00e1\u0161ku na b\u011b\u017eeck\u00fd z\u00e1vod. Pro za\u010d\u00e1te\u010dn\u00edky jsou ide\u00e1ln\u00ed z\u00e1vody na p\u011bt kilometr\u016f, kter\u00e9 jsou dost kr\u00e1tk\u00e9 na to, aby je m\u011bl \u0161anci dokon\u010dit ka\u017ed\u00fd, a z\u00e1rove\u0148 jsou dostate\u010dnou v\u00fdzvou. Nikdo se nechce znemo\u017enit, a vidina b\u011bhu p\u0159ed publikem v\u00e1s jist\u011b donut\u00ed r\u00e1no vyb\u011bhnout. V\u016fbec nejlep\u0161\u00ed motivac\u00ed je ale za\u010d\u00edt b\u011bhat s n\u011bk\u00fdm. Kamar\u00e1d, partnerka nebo kolegov\u00e9 z pr\u00e1ce, ve v\u00edce lidech bude tr\u00e9nink v\u011bt\u0161\u00ed z\u00e1bava a bude t\u011b\u017e\u0161\u00ed se z n\u011bj vyvl\u00e9knout.
  
 
 Bavte se
 B\u011bh by m\u011bla b\u00fdt radost, ne nutn\u00e1 povinnost. Pokud tedy jednou pot\u0159ebujete tr\u00e9nink vynechat, proto\u017ee nest\u00edh\u00e1te nebo v\u00e1m nen\u00ed dob\u0159e, neberte to jako konec v\u0161ech nad\u011bj\u00ed. Odpo\u010di\u0148te si, naberte s\u00edly, a vyb\u011bhn\u011bte dal\u0161\u00ed den. Sv\u011bt se kv\u016fli tomu nezbo\u0159\u00ed a vy si b\u011bh nezprotiv\u00edte. 
                                                                                                                                                                                                                                                                                                                                                                                        4.8\/5 - (13 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Za\u010d\u00edn\u00e1me s b\u011bh\u00e1n\u00edm","item":"https:\/\/www.mons.cz\/zaciname-s-behanim\/#breadcrumbitem"}]}]