{"id":1889,"date":"2019-01-11T15:59:03","date_gmt":"2019-01-11T14:59:03","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=1889"},"modified":"2025-10-09T07:53:40","modified_gmt":"2025-10-09T05:53:40","slug":"jak-mit-radost-z-behu-i-po-padesatce-behejte-necekane-trasy-posilujte-a-nezapomente-odpocivat","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2019\/01\/11\/jak-mit-radost-z-behu-i-po-padesatce-behejte-necekane-trasy-posilujte-a-nezapomente-odpocivat\/","title":{"rendered":"Jak m\u00edt radost z b\u011bhu i po pades\u00e1tce? B\u011bhejte ne\u010dekan\u00e9 trasy, posilujte a nezapome\u0148te odpo\u010d\u00edvat"},"content":{"rendered":"

Za sv\u016fj \u017eivot ub\u011bhla 15 maraton\u016f a stovky dal\u0161\u00edch z\u00e1vod\u016f. T\u0159iapades\u00e1tilet\u00e1 Amanda Loudin b\u011bh\u00e1 u\u017e v\u00edce ne\u017e 20 let a te\u010f u\u017e si za\u010d\u00edn\u00e1 uv\u011bdomovat, \u017ee sv\u016fj rekord u\u017e nikdy nep\u0159ekon\u00e1. \u201ePo pades\u00e1tce jsem si uv\u011bdomila, \u017ee u\u017e nikdy nepob\u011b\u017e\u00edm rychleji. Jsem s t\u00edm v pohod\u011b a vlastn\u011b si te\u010f sport u\u017e\u00edv\u00e1m v\u00edc ne\u017e kdykoliv p\u0159edt\u00edm,\u201c p\u0159izn\u00e1v\u00e1.<\/b><\/p>\n

Stejn\u011b jako mnoho dal\u0161\u00edch aktivn\u00edch b\u011b\u017ec\u016f i Amanda \u010del\u00ed skute\u010dnosti, \u017ee l\u00e9ta, kdy mohla posouvat sv\u00e9 hranice d\u00e1l a p\u0159ekon\u00e1vat rekordy, jsou minulost\u00ed. Sp\u00ed\u0161e ne\u017e na v\u00fdkon se te\u010f soust\u0159ed\u00ed na to, aby si ka\u017ed\u00fd b\u011bh u\u017eila. Nezkracuje trat\u011b a neb\u011bh\u00e1 jen p\u00e1r des\u00edtek minut t\u00fddn\u011b, jen se nau\u010dila pozorn\u011bji naslouchat sv\u00e9mu t\u011blu.<\/span><\/p>\n\"\"\n

 <\/p>\n

N\u011bkte\u0159\u00ed st\u00e1rnouc\u00ed b\u011b\u017eci jsou \u010dast\u011bji zran\u011bn\u00ed, pro jin\u00e9 je nutnost zpomalen\u00ed t\u011b\u017ekou \u017eivotn\u00ed zkou\u0161kou. Pak jsou tu ti, kter\u00fdm je p\u0159es 40 a st\u00e1le l\u00e1mou rekordy. S ka\u017edou p\u0159ib\u00fdvaj\u00edc\u00ed dek\u00e1dou se v\u0161ak st\u00e1vaj\u00ed v okruhu mlad\u0161\u00edch b\u011b\u017ec\u016f st\u00e1le v\u011bt\u0161\u00ed raritou. Pro ty z v\u00e1s, kter\u00e9 nemotivuje rychlost, a\u0165 u\u017e z jak\u00e9hokoliv d\u016fvodu, p\u0159in\u00e1\u0161\u00edme n\u00e1vod, jak nep\u0159ij\u00edt o radost z b\u011bhu. <\/span><\/p>\n

Dbejte na rozcvi\u010dku<\/b><\/h2>\n

Sv\u00e9mu t\u011blu prok\u00e1\u017eete nesm\u00edrnou slu\u017ebu, kdy\u017e se p\u0159ed ka\u017ed\u00fdm b\u011bhem dob\u0159e rozcvi\u010d\u00edte. Tady rutina nevad\u00ed, naopak. Cviky v\u00e1m nav\u00edc zaberou jen p\u00e1r minut. \u201eOd sv\u00e9ho fyzioterapeuta m\u00e1m soubor cvik\u016f, kter\u00e9 cvi\u010d\u00edm ka\u017ed\u00e9 r\u00e1no p\u0159ed t\u00edm, ne\u017e jdu b\u011bhat. Zlep\u0161uj\u00ed koordinaci, stabilitu a sni\u017euj\u00ed riziko zran\u011bn\u00ed. Abych je nikdy nevynechala, cvi\u010d\u00edm je hned, jak vstanu z postele,\u201c vysv\u011btluje Amanda.<\/span><\/p>\n\"\"\n

Silov\u00fd tr\u00e9nink<\/b><\/h2>\n

O svalovou hmotu za\u010d\u00edn\u00e1me v\u0161ichni p\u0159ich\u00e1zet kolem 28. roku \u017eivota. Ka\u017ed\u00fd dal\u0161\u00ed rok j\u00ed pak ztrat\u00edme po jednom procentu. To d\u011bl\u00e1 v 58 letech cel\u00fdch 30 % \u00fabytku! Biologicky dan\u00e9 z\u00e1kony st\u00e1rnut\u00ed bun\u011bk v\u010detn\u011b t\u011bch svalov\u00fdch neovlivn\u00edme, ale rozhodn\u011b m\u016f\u017eeme sv\u00e9mu t\u011blu pomoci nab\u00fdt svalovou hmotu cvi\u010den\u00edm.<\/span><\/p>\n

Najd\u011bte si si profesion\u00e1ln\u00edho tren\u00e9ra, kter\u00fd rozum\u00ed b\u011bhu, a za\u010dn\u011bte s n\u00edm pravideln\u011b pracovat na zpevn\u011bn\u00ed v\u0161ech \u010d\u00e1st\u00ed va\u0161eho t\u011bla. S velkou pravd\u011bpodobnost\u00ed tak p\u0159edejdete nejen \u00fabytku svalov\u00e9 hmoty, ale i p\u0159\u00edpadn\u00fdm zran\u011bn\u00edm p\u0159i b\u011bhu. Profesion\u00e1ln\u00ed tren\u00e9r Chris Johnson doporu\u010duje dva silov\u00e9 tr\u00e9ninky t\u00fddn\u011b s adekv\u00e1tn\u00ed z\u00e1t\u011b\u017e\u00ed. Pro za\u010d\u00e1tek zkuste lehou\u010dk\u00e9 \u010dinky a pak v\u00e1hu postupn\u011b, pod odborn\u00fdm dohledem, navy\u0161ujte.<\/span><\/p>\n

Princip silov\u00e9ho tr\u00e9ninku spo\u010d\u00edv\u00e1 v mal\u00fdch po\u010dtech opakov\u00e1n\u00ed v r\u00e1mci ka\u017ed\u00e9 s\u00e9rie. \u201eV\u017edy z\u00e1le\u017e\u00ed na konkr\u00e9tn\u00edm cviku a na va\u0161em osobn\u00edm pocitu. Zam\u011b\u0159te se na p\u011bt a\u017e dev\u011bt opakov\u00e1n\u00ed o hmotnosti 70 a\u017e 80 % va\u0161eho jednor\u00e1zov\u00e9ho maxima,\u201c \u0159\u00edk\u00e1 Johnson. Nezat\u011b\u017eujte jen jednu \u010d\u00e1st t\u011bla, ale rozlo\u017ete si cviky do n\u011bkolika r\u016fzn\u00fdch cvik\u016f se z\u00e1t\u011b\u017e\u00ed na horn\u00ed i doln\u00ed \u010d\u00e1st t\u011bla tak, abyste t\u011blu d\u00e1vali rovnom\u011brn\u011b zabrat \u00a0<\/span><\/p>\n

Nep\u0159est\u00e1vejte objevovat<\/b><\/h2>\n

U\u017e jste zkusili t\u0159eba CrossFit? Spojen\u00ed gymnastiky, rychlosti a kruhov\u00e9ho tr\u00e9ninku v\u00e1m zajist\u00ed rozmanitost cvik\u016f i z\u00e1t\u011b\u017e\u00ed. Silov\u00fd tr\u00e9nink m\u016f\u017eete kombinovat tak\u00e9 s plav\u00e1n\u00edm a dlouh\u00fdmi proch\u00e1zkami. Uvoln\u00ed se v\u00e1m zat\u011b\u017eovan\u00e9 svaly i mysl a pos\u00edl\u00ed imunita. Porozhl\u00e9dn\u011bte se kolem a vyty\u010dte si dal\u0161\u00ed aktivity, kter\u00e9 jste je\u0161t\u011b nezkusili a cht\u011bli byste \u2013 j\u00edzdu na kole, j\u00f3gu, lezen\u00ed. \u201eV\u0161ichni tak trochu tou\u017e\u00edme po n\u011b\u010dem nov\u00e9m,\u201c \u0159\u00edk\u00e1 sportovn\u00ed psycholog <\/span>Justin Ross<\/span>. Tak pro\u010d to nezkusit pr\u00e1v\u011b te\u010f.<\/span><\/p>\n\"\"\n

Odpo\u010d\u00edvejte <\/b><\/h2>\n

\u201eB\u011bhem let jsem se nau\u010dila, \u017ee je lep\u0161\u00ed sv\u00e9mu t\u011blu naslouchat. Pokud tedy c\u00edt\u00edm n\u011bjakou abnorm\u00e1ln\u00ed bolest, tr\u00e9nink bez v\u00fd\u010ditek vynech\u00e1m,\u201c \u0159\u00edk\u00e1 zku\u0161en\u00e1 b\u011b\u017ekyn\u011b Amanda. Zachytit v\u010das probl\u00e9m a dovolit va\u0161emu t\u011blu odpo\u010dinek je p\u0159i provozov\u00e1n\u00ed jak\u00e9hokoliv sportu kl\u00ed\u010dov\u00e9. <\/span><\/p>\n

N\u011bkte\u0159\u00ed zap\u00e1len\u00ed sportovci nepolev\u00ed ani tehdy, c\u00edt\u00ed-li p\u0159i b\u011bhu skute\u010dnou bolest. A pr\u00e1v\u011b to se v dlouhodob\u00e9m m\u011b\u0159\u00edtku nemus\u00ed vyplatit. T\u00edm, \u017ee b\u011bh\u00e1te p\u0159es silnou bolest, sv\u00e9 t\u011blo ve fin\u00e1le oslabujete a st\u00e1v\u00e1te se n\u00e1chyln\u011bj\u0161\u00edmi k r\u016fzn\u00fdm typ\u016fm zran\u011bn\u00ed. Tak\u017ee a\u017e v\u00e1s zase za\u010dne bolet achilovka, dejte se nam\u00edsto p\u016flmaratonu celodenn\u00ed odpo\u010dinek.<\/span><\/p>\n

Pokud v\u00e1s p\u0159i p\u0159edstav\u011b, \u017ee te\u010f p\u00e1r dn\u00ed nepob\u011b\u017e\u00edte, chyt\u00e1 m\u00edrn\u00e1 panika, v\u011b\u0159te, \u017ee za t\u011bch p\u00e1r dn\u00ed fyzi\u010dku neztrat\u00edte. Dob\u0159e vytr\u00e9novan\u00ed atleti neza\u017e\u00edvaj\u00ed \u017e\u00e1dn\u00fd v\u00fdrazn\u00fd pokles sv\u00e9 fyzick\u00e9 kondice po dobu cel\u00fdch dvou t\u00fddn\u016f. Pak u\u017e mus\u00ed, pravda, m\u00edrn\u011b m\u00e1knout. \u00a0<\/span><\/p>\n\"\"\n

Nelp\u011bte na pl\u00e1nu<\/b><\/h2>\n

\u201e<\/span>Kdy\u017e jsem tr\u00e9novala na maraton, dr\u017eela jsem se tr\u00e9ninkov\u00e9ho pl\u00e1nu a za \u017e\u00e1dnou cenu jej necht\u011bla poru\u0161it,\u201c \u0159\u00edk\u00e1 Amanda. Dnes \u017e\u00e1dn\u00fd tr\u00e9ninkov\u00fd pl\u00e1n nem\u00e1, pouze hrubou p\u0159edstavu o tom, kolik kilomet<\/span>r\u016f by cht\u011bla t\u00fddn\u011b ub\u011bhnout. Nam\u00edsto sout\u011b\u017eivosti za\u017e\u00edv\u00e1 pocit volnosti. \u201ePo\u0159\u00e1d m\u00e1m v hlav\u011b p\u0159edstavu, jak asi bude vypadat m\u016fj t\u00fddenn\u00ed pl\u00e1n, ale u\u017e d\u00e1vno p\u0159i b\u011bhu nepo\u010d\u00edt\u00e1m kroky, \u010das ani trasu a vol\u00edm zaj\u00edmav\u00fd, nep\u0159edv\u00eddateln\u00fd ter\u00e9n. Ta svoboda je luxusn\u00ed.\u201c<\/span><\/p>\n

Vyhn\u011bte se p\u0159\u00edli\u0161n\u00e9 rutin\u011b<\/b><\/h2>\n

Rutina zab\u00edj\u00ed. A o sportu to plat\u00ed dvojn\u00e1sob. Pokud nejste zrovna olympijsk\u00fd reprezentant a m\u016f\u017eete si dovolit sem tam n\u011bjakou zm\u011bnu, ud\u011blejte to. B\u011bhejte trasy, kter\u00e9 jste je\u0161t\u011b nikdy neb\u011b\u017eeli.\u00a0B\u011bhejte, kdy se v\u00e1m zachce, vym\u011b\u0148zte jej klidn\u011b za ch\u016fzi, kdy\u017e bude pot\u0159eba. Jd\u011bte se proj\u00edt na vyhl\u00eddku, kde jste je\u0161t\u011b nikdy nebyli, objevte novou poln\u00ed cestu, h\u00e1zejte cel\u00e9 odpoledne va\u0161emu psovi m\u00ed\u010dek n\u011bkde na louce. P\u0159\u00edli\u0161n\u00fdm lp\u011bn\u00edm na tr\u00e9ninkov\u00e9m pl\u00e1nu toti\u017e m\u016f\u017eete p\u0159ij\u00edt o samotnou radost z b\u011bhu. \u201eKdy\u017e sami sob\u011b dovol\u00edte ob\u010das n\u011bco poru\u0161it nebo ud\u011blat jinak, ne\u017e jste m\u011bli v pl\u00e1nu, najdete v sob\u011b skute\u010dnou radost ze sportu,\u201c uzav\u00edr\u00e1 sportovn\u00ed psycholog Justin Ross. <\/span><\/p>\n

Za cvi\u010den\u00ed, sport i aktivn\u00ed p\u0159\u00edstup k \u017eivotu v\u00e1s v Mutumutu odm\u011bn\u00edme a\u017e 20 % z ceny pojistn\u00e9ho, kter\u00e9 v\u00e1m vr\u00e1t\u00edme zp\u00e1tky. Dal\u0161\u00edch 5 % z\u00edsk\u00e1te za pravideln\u00e9 prohl\u00eddky u l\u00e9ka\u0159e a\u00a0 \u00a0 \u00a0 \u00a05 % za to, \u017ee nekou\u0159\u00edte. P\u0159esv\u011bd\u010dte se sami.\u00a0\u00a0<\/strong>
\n

Jak odm\u011b\u0148ujeme za sport<\/a><\/div><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Za sv\u016fj \u017eivot ub\u011bhla 15 maraton\u016f a stovky dal\u0161\u00edch z\u00e1vod\u016f. T\u0159iapades\u00e1tilet\u00e1 Amanda Loudin b\u011bh\u00e1 u\u017e v\u00edce ne\u017e 20 let a te\u010f u\u017e si za\u010d\u00edn\u00e1 uv\u011bdomovat, \u017ee sv\u016fj rekord u\u017e nikdy nep\u0159ekon\u00e1. \u201ePo pades\u00e1tce jsem si uv\u011bdomila, \u017ee u\u017e nikdy nepob\u011b\u017e\u00edm rychleji. Jsem s t\u00edm v pohod\u011b a vlastn\u011b si te\u010f sport u\u017e\u00edv\u00e1m v\u00edc ne\u017e kdykoliv …<\/p>\n","protected":false},"author":23,"featured_media":1919,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[94,25,26,56,429,27,40,42],"class_list":["post-1889","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nezarazene","tag-30-pojisteni-zpet","tag-beh","tag-behani","tag-imunita","tag-mutumuturespekt","tag-sport","tag-zdravi","tag-zivotni-styl"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1889","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=1889"}],"version-history":[{"count":19,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1889\/revisions"}],"predecessor-version":[{"id":5582,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1889\/revisions\/5582"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media\/1919"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=1889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=1889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=1889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}