[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.miou-miou.cz\/jak-zacit-s-behem\/#Article","mainEntityOfPage":"https:\/\/www.miou-miou.cz\/jak-zacit-s-behem\/","headline":"Jak za\u010d\u00edt s b\u011bhem","name":"Jak za\u010d\u00edt s b\u011bhem","description":"B\u011bh pat\u0159\u00ed mezi st\u00e1le popul\u00e1rn\u011bj\u0161\u00ed sporty, kter\u00e9 se daj\u00ed provozovat t\u00e9m\u011b\u0159 v\u00a0jak\u00e9mkoliv po\u010das\u00ed, kdekoliv a vlastn\u011b skoro zadarmo. Mysl\u00edme si, \u017ee s\u00a0b\u011bhem m\u016f\u017ee za\u010d\u00edt doopravdy<a href=\"https:\/\/www.miou-miou.cz\/jak-zacit-s-behem\/\" class=\"more-link\">View More<\/a>","datePublished":"2020-01-08","dateModified":"2023-04-29","author":{"@type":"Person","@id":"https:\/\/www.miou-miou.cz\/author\/#Person","name":"","url":"https:\/\/www.miou-miou.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/96681f32407e92907e886055c80be666fea9980585e3d74d58609948dcc5acbb?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/96681f32407e92907e886055c80be666fea9980585e3d74d58609948dcc5acbb?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"miou-miou.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.miou-miou.cz\/wp-content\/uploads\/img_a351673_w1757_t1566138455.jpg","url":"https:\/\/www.miou-miou.cz\/wp-content\/uploads\/img_a351673_w1757_t1566138455.jpg","height":0,"width":0},"url":"https:\/\/www.miou-miou.cz\/jak-zacit-s-behem\/","about":["Mu\u017ei"],"wordCount":705,"articleBody":"B\u011bh pat\u0159\u00ed mezi st\u00e1le popul\u00e1rn\u011bj\u0161\u00ed sporty, kter\u00e9 se daj\u00ed provozovat t\u00e9m\u011b\u0159 v\u00a0jak\u00e9mkoliv po\u010das\u00ed, kdekoliv a vlastn\u011b skoro zadarmo. Mysl\u00edme si, \u017ee s\u00a0b\u011bhem m\u016f\u017ee za\u010d\u00edt doopravdy ka\u017ed\u00fd. Je to sport, p\u0159i kter\u00e9m jste na \u010derstv\u00e9m vzduchu a n\u00e1dhern\u011b si vy\u010dist\u00edte hlavu a p\u0159ijdete si na jin\u00e9 my\u0161lenky. Nav\u00edc p\u0159i pravideln\u00e9m b\u011bh\u00e1n\u00ed se dost\u00e1v\u00e1te doopravdy rychle do kondice.Ne\u017e za\u010dnete s\u00a0b\u011bhem, doporu\u010dujeme V\u00e1m investovat do kvalitn\u00ed b\u011b\u017eeck\u00e9 obuvi. To je jedin\u00e1 nezbytn\u00e1 investice. Pokud byste b\u011bhali v\u00a0obuvi, kter\u00e1 nen\u00ed na ur\u010den\u00e1 a vhodn\u00e1, mohli byste si zni\u010dit chodidla, nav\u00edc byste m\u011bli \u0161patn\u00fd b\u011b\u017eeck\u00fd styl a mnohem rychleji by V\u00e1m doch\u00e1zely s\u00edly. Na oble\u010den\u00ed u\u017e V\u00e1m jen sta\u010d\u00ed kvalitn\u00ed a pohodln\u00e9 triko a na nohy tepl\u00e1ky, kra\u0165asy, leg\u00edny. \u017den\u00e1m bychom je\u0161t\u011b doporu\u010dili po\u0159\u00eddit si kvalitn\u00ed pevnou sportovn\u00ed podprsenku.Jak jsme ji\u017e \u0159ekli, b\u011bhat se d\u00e1 t\u00e9m\u011b\u0159 v\u00a0jak\u00e9mkoliv po\u010das\u00ed, tedy na ja\u0159e, v\u00a0l\u00e9t\u011b, na podzim nebo v\u00a0zim\u011b, jen tomu mus\u00edte p\u0159izp\u016fsobit Va\u0161e oble\u010den\u00ed, p\u0159\u00edpadn\u011b i obuv. Pokud by byl n\u011bjak\u00fd velk\u00fd ne\u010das, v\u017edycky se d\u00e1 nav\u0161t\u00edvit fitness centrum, kde si m\u016f\u017eete zab\u011bhat na b\u011b\u017eeck\u00e9m p\u00e1se. P\u0159\u00edjemn\u011b se b\u011bh\u00e1 v\u00a0parc\u00edch, lesn\u00edch cest\u00e1ch nebo pol\u0148a\u010dk\u00e1ch. Pokud m\u00e1te psa, m\u016f\u017eete vyrazit i spolu s\u00a0n\u00edm. V\u00a0p\u0159\u00edpad\u011b, \u017ee nem\u00e1te psa a nel\u00e1k\u00e1 V\u00e1s b\u011bhat samotn\u00ed, m\u016f\u017eete si domluvit n\u011bjak\u00e9ho par\u0165\u00e1ka, kter\u00fd v\u00a0tom bude s\u00a0V\u00e1mi, ve dvou se to p\u0159eci l\u00e9pe t\u00e1hne.Nikdy nezapome\u0148te p\u0159ed a po ka\u017ed\u00e9m b\u011bhu na po\u0159\u00e1dn\u00e9 alespo\u0148 5ti minutov\u00e9 prota\u017een\u00ed. Je to d\u016fle\u017eit\u00e9 pro Va\u0161e svaly.Ned\u00e1vejte si moc vysok\u00e9 c\u00edle v\u00a0za\u010d\u00e1tc\u00edch. Po\u010d\u00edtejte s\u00a0t\u00edm, \u017ee se nerozb\u011bh\u00e1te hned prvn\u00ed den nebo prvn\u00ed t\u00fdden. Ka\u017edop\u00e1dn\u011b do m\u011bs\u00edce u\u017e byste mohli s\u00a0p\u0159ehledem b\u011bhat sv\u00fdch kr\u00e1sn\u00fdch 5 km. Za\u010d\u00ednejte tedy pomalu. Prvn\u00ed c\u00edlem mohou b\u00fdt 2 km, kdy v\u00a0prvn\u00edch dnech m\u016f\u017eete b\u011bh prokl\u00e1dat ch\u016fz\u00ed podle pot\u0159eb Va\u0161eho t\u011blo nebo m\u016f\u017eete aplikovat jen tzv. indi\u00e1nsk\u00fd b\u011bh (pomal\u00fd b\u011bh, sp\u00ed\u0161e rychl\u00e1 ch\u016fze).D\u016fle\u017eit\u00e9 je hl\u00eddat si d\u00fdch\u00e1n\u00ed. D\u00fdchejte zhluboka, nadechujte se nosem, vydechujte pusou a doopravdy se na to soust\u0159e\u010fte. U\u0161et\u0159\u00edte se p\u00edch\u00e1n\u00ed v\u00a0boc\u00edch nebo zad\u00fdch\u00e1v\u00e1n\u00ed. D\u011blejte men\u0161\u00ed a o to rychlej\u0161\u00ed kroky, d\u00edky kter\u00fdm budete m\u00edt perfektn\u00ed b\u011b\u017eeck\u00fd styl.Jak jsme \u0159ekli, prvn\u00ed den zkuste ub\u011bhnout maxim\u00e1ln\u011b 2 kilometry a to 2x nebo 3x opakujte, postupn\u011b navy\u0161ujte. Poslouchejte sv\u00e9 t\u011blo, nejd\u011bte p\u0159es s\u00edlu. Pokud si jeden den nam\u016f\u017ee stehna nebo l\u00fdtka a budete v\u00a0nich c\u00edtit bolest, po\u0159\u00e1dn\u011b si je proma\u017ete nap\u0159. ko\u0148skou mast\u00ed a dejte si jeden den pauzu.Ur\u010dit\u011b nen\u00ed pot\u0159eba, abyste b\u011bhali ka\u017ed\u00fd den, 7 dn\u00ed v\u00a0t\u00fddnu. Pro za\u010d\u00e1tek sta\u010d\u00ed 3x t\u00fddn\u011b a sami uvid\u00edte, zda budete m\u00edt je\u0161t\u011b kapacity k\u00a0navy\u0161ov\u00e1n\u00ed nebo V\u00e1m to tak bude vyhovovat.Motivac\u00ed V\u00e1m m\u016f\u017ee b\u00fdt n\u011bjak\u00fd b\u011b\u017eeck\u00fd z\u00e1vod ve Va\u0161em okol\u00ed, na kter\u00fd se p\u0159ihl\u00e1s\u00edte a ub\u011bhnete si nap\u0159\u00edklad sv\u00fdch prvn\u00edch ofici\u00e1ln\u00edch 5 km.Velk\u00fdm pomocn\u00edkem p\u0159i tr\u00e9ninku V\u00e1m mohou b\u00fdt r\u016fzn\u00e9 mobiln\u00ed aplikace, kter\u00e9 mapuj\u00ed Va\u0161i trasu, tempo a intervaly nebo tzv. fitness hodinky, kter\u00e9 V\u00e1m m\u011b\u0159\u00ed i tepovou frekvenci a sp\u00e1len\u00e9 kalorie. Jen zaj\u00edmav\u00e9 sledovat, jak se Va\u0161e kondice zlep\u0161uje.                                                                                                                                                                                                                                                                                                                                                                                        3.7\/5 - (8 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak za\u010d\u00edt s b\u011bhem","item":"https:\/\/www.miou-miou.cz\/jak-zacit-s-behem\/#breadcrumbitem"}]}]