{"id":34,"date":"2018-07-23T08:46:50","date_gmt":"2018-07-23T06:46:50","guid":{"rendered":"http:\/\/litmotion.net\/demo\/neori\/?p=34"},"modified":"2020-06-24T06:48:33","modified_gmt":"2020-06-24T04:48:33","slug":"blog-5-rad-jak-zacit-s-behanim","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2018\/07\/23\/blog-5-rad-jak-zacit-s-behanim\/","title":{"rendered":"5 rad, jak za\u010d\u00edt s b\u011bh\u00e1n\u00edm a hned zase neskon\u010dit"},"content":{"rendered":"


\nZa\u010d\u00edt s\u00a0b\u011bh\u00e1n\u00edm je docela t\u011b\u017ek\u00e9. I kdy\u017e ti, kte\u0159\u00ed u\u017e n\u011bjak\u00fd ten p\u00e1tek b\u011bhaj\u00ed, to nep\u0159iznaj\u00ed ani za kousek z\u00a0podr\u00e1\u017eky Mo Faraha. Oni u\u017e jsou toti\u017e za vodou \u2013 vybudovali si z\u00e1vislost a te\u010f jedou v\u00a0b\u011b\u017eeck\u00e9m rau\u0161i d\u00edky mixu endorfin\u016f, dopaminu a serotoninu. I vy se k\u00a0n\u011bmu m\u016f\u017eete propracovat, ale bude to p\u00e1r t\u00fddn\u016f (m\u011bs\u00edc\u016f) trvat. Pak se stejn\u011b jako oni budete c\u00edtit dob\u0159e, proto\u017ee b\u011bh\u00e1te. A budete b\u011bhat, proto\u017ee se budete c\u00edtit dob\u0159e. Kruh se uzav\u0159e. Jen\u017ee jak na to? <\/strong><\/p>\n

Asi u\u017e jste sly\u0161eli \u0159e\u010di jako: \u201eProst\u011b si nazuj boty a jdi.\u201c Bohu\u017eel, spol\u00e9h\u00e1n\u00ed na silnou v\u016fli nefunguje. V\u017edycky je na dosah n\u011bco l\u00e1kav\u011bj\u0161\u00edho ne\u017e b\u011bh. T\u0159eba dal\u0161\u00ed d\u00edl seri\u00e1lu v\u00a0televizi, nap\u00ednav\u00e1 kapitola v\u00a0kn\u00ed\u017ece, \u010dokol\u00e1da ve sp\u00ed\u017ei. Kv\u016fli tomu chu\u0165 nazout boty a vyrazit ze dve\u0159\u00ed rychle opadne. V\u016fle m\u00e1 zkr\u00e1tka sv\u00e9 limity a t\u011bm d\u00e1te na frak rychleji, ne\u017e si v\u016fbec stihnete zav\u00e1zat tkani\u010dky. <\/span><\/p>\n

Leda byste m\u011bli pl\u00e1n. Ten je v\u00a0b\u011b\u017eeck\u00fdch za\u010d\u00e1tc\u00edch stejn\u011b d\u016fle\u017eit\u00fd jako manu\u00e1l p\u0159i skl\u00e1d\u00e1n\u00ed n\u00e1bytku z\u00a0Ikey. <\/span><\/p>\n

P\u0159ipraven\u00e9 boji\u0161t\u011b<\/b><\/h2>\n

Aby se b\u011bh\u00e1n\u00ed prom\u011bnilo v\u00a0n\u00e1vyk, mus\u00edte v\u0161e dob\u0159e promyslet. Hlavn\u011b podn\u011bty, jako jsou m\u00edsto, \u010das, hudba, p\u0159\u00edpadn\u00ed par\u0165\u00e1ci apod. Zvolte si \u010das, kdy v\u00e1m b\u011bh\u00e1n\u00ed nejv\u00edce vyhovuje (n\u011bkdo miluje r\u00e1na, jin\u00fd ned\u00e1 dopustit na odpoledne a ve\u010dery), vyberte nejlep\u0161\u00ed mo\u017enou trasu (za\u010dn\u011bte tam, kde to dob\u0159e zn\u00e1te), p\u0159ipravte hudebn\u00ed set, kter\u00fd v\u00e1s nabud\u00ed, oslovte lidi, kte\u0159\u00ed by mohli b\u011bhat s\u00a0v\u00e1mi. <\/span><\/p>\n

Pravideln\u011b, pravideln\u011b, pravideln\u011b<\/b><\/h2>\n

Zn\u00ed to trochu jako zaseknut\u00fd gramec, ale proto\u017ee je to tak d\u016fle\u017eit\u00e9, p\u00ed\u0161u to rad\u011bji t\u0159ikr\u00e1t. Jen pravidelnost ud\u011bl\u00e1 z\u00a0b\u011bh\u00e1n\u00ed n\u00e1vyk, kter\u00fd se v\u00e1m zaryje pod k\u016f\u017ei. Proto mus\u00edte dostat pravidelnost do v\u0161eho okolo b\u011bh\u00e1n\u00ed \u2013 vytvo\u0159te si rutinu p\u0159ed vyb\u011bhnut\u00edm, abyste se p\u0159i n\u00ed naladili na v\u00fdb\u011bh; v\u017edy vyb\u00edhejte ve stejn\u00e9m \u010dase (nest\u0159\u00eddejte r\u00e1na, odpoledne, ve\u010dery); p\u0159ipravte si oble\u010den\u00ed a boty k\u00a0posteli, aby v\u00e1s po probuzen\u00ed trklo, co chcete ud\u011blat (pozd\u011bji u\u017e to nebude pot\u0159eba). Kdy\u017e to v\u0161echno ud\u011bl\u00e1te, postupn\u011b ud\u011bl\u00e1te z\u00a0b\u011bh\u00e1n\u00ed zvyk. A ze sebe b\u011b\u017ece. <\/span><\/p>\n

Okam\u017eit\u00e1 odm\u011bna<\/b><\/h2>\n

Neberte ty \u00faplatky, neberte ty \u00faplatky, nebo se z\u00a0toho zbl\u00e1zn\u00edte\u2026 Kdepak, tohle v\u00a0b\u011b\u017eeck\u00fdch za\u010d\u00e1tc\u00edch neplat\u00ed. Naopak, \u00faplatky jsou kl\u00ed\u010dov\u00e9 \u2013 odm\u011b\u0148te se za ka\u017ed\u00e9 vyb\u011bhnut\u00ed a odm\u011b\u0148te se hned. Je jedno, jestli \u010dokol\u00e1dou, mas\u00e1\u017e\u00ed nebo horkou sprchou. Kdy\u017e si dop\u0159ejete n\u011bco, co v\u00e1m d\u011bl\u00e1 radost, pom\u016f\u017ee v\u00e1m to p\u0159ekonat lenost. A pozd\u011bji \u2013 jako opravdov\u00ed b\u011b\u017eci \u2013 u\u017e podobnou motivaci ani nebudete pot\u0159ebovat. <\/span><\/p>\n

Podp\u016frn\u00fd syst\u00e9m<\/b><\/h2>\n

Abyste vytrvali, pot\u0159ebujete podporu. Mohou to b\u00fdt p\u0159\u00e1tel\u00e9, kte\u0159\u00ed taky b\u011bhaj\u00ed a se kter\u00fdmi si m\u016f\u017eete vym\u011b\u0148ovat zku\u0161enosti. Nebo not\u00fdsek, kam si budete v\u00fdb\u011bhy zapisovat, a\u0165 m\u00e1te do budoucna srovn\u00e1n\u00ed a vid\u00edte pokrok, kter\u00fd jste ud\u011blali (je v\u00e1\u017en\u011b docela p\u0159\u00edjemn\u00e9 ob\u010das se ohl\u00e9dnout a zjistit, \u017ee zat\u00edmco d\u0159\u00edve jste sotva ufun\u011bli t\u0159i kil\u00e1ky, dnes d\u00e1v\u00e1te s\u00a0prstem v\u00a0nose deset). Ze v\u0161eho nejd\u016fle\u017eit\u011bj\u0161\u00ed je ov\u0161em tolerantn\u00ed partner \u2013 bez toho to dlouhodob\u011b nep\u016fjde. <\/span><\/p>\n

Z\u00e1vod<\/b><\/h2>\n

P\u0159ihlaste se na z\u00e1vod. Nemus\u00ed to b\u00fdt samoz\u0159ejm\u011b hned p\u016flmaraton ani plnotu\u010dn\u00fd maraton, sta\u010d\u00ed n\u011bjak\u00e1 men\u0161\u00ed p\u011btka nebo des\u00edtka. A \u2013 co je podstatn\u00e9 \u2013 hned po registraci to vytrubte do sv\u011bta. V\u0161em p\u0159\u00e1tel\u016fm, zn\u00e1m\u00fdm, rodin\u011b, na soci\u00e1ln\u00edch s\u00edt\u00edch. Jakmile zpr\u00e1vu roz\u0161\u00ed\u0159\u00edte, vytvo\u0159\u00edte si bi\u010d, kter\u00fd jako motivace k\u00a0b\u011bh\u00e1n\u00ed funguje n\u00e1ramn\u011b. S\u00e1m jsem si to vyzkou\u0161el, kdy\u017e jsem rozhl\u00e1sil, \u017ee pob\u011b\u017e\u00edm maraton jen p\u00e1r m\u011bs\u00edc\u016f p\u0159ed t\u00edm pra\u017esk\u00fdm. Pak u\u017e moc ne\u0161lo cuknout, lid\u00e9 okolo (a vlastn\u00ed je\u0161itnost) m\u011b nenechali.<\/span><\/p>\n\"\"\n

Pro\u010d vlastn\u011b b\u011bhat? <\/b><\/h2>\n
    \n
  1. Klouby.<\/b> Zapome\u0148te na \u0159e\u010di, \u017ee b\u011bh\u00e1n\u00ed ni\u010d\u00ed klouby. Jasn\u011b, pokud m\u00e1te 120 a v\u00edce kilo a chcete podstoupit p\u0159\u00edpravu ke\u0148sk\u00fdch \u0161ampion\u016f, m\u00e1te probl\u00e9m. Jinak ale b\u011bh\u00e1n\u00ed svalstvu, \u0161lach\u00e1m, vaz\u016fm i kloub\u016fm pom\u00e1h\u00e1. <\/span><\/li>\n
  2. Sluch.<\/b> \u017deny, kter\u00e9 jsou v\u00a0kondici, maj\u00ed o 6 % lep\u0161\u00ed sluch ne\u017e ty, kter\u00e9 jsou z\u00a0formy. Alespo\u0148 podle v\u00fdzkumu americk\u00e9 Bellarmine University. <\/span><\/li>\n
  3. K\u016f\u017ee.<\/b> My\u0161i, kter\u00e9 po\u017eily vodu s\u00a0kofeinem a pak b\u011bhaly, m\u011bly m\u00e9n\u011b ko\u017en\u00edch n\u00e1dor\u016f ne\u017e hlodavci, kte\u0159\u00ed jen b\u011bhali nebo v\u00a0sob\u011b m\u011bli pouze kofein. Z\u00a0tohohle v\u00fdzkumu univerzity Rutgers v\u00a0New Jersey se zd\u00e1, \u017ee kombinace b\u011bh\u00e1n\u00ed a kofeinu je docela fajn. <\/span><\/li>\n
  4. Migr\u00e9ny.<\/b> Podle studie univerzity ze \u0161v\u00e9dsk\u00e9ho G\u00f6teborgu sni\u017euje cvi\u010den\u00ed (a b\u011bh\u00e1n\u00ed taky) po\u010det migr\u00e9n. Sta\u010d\u00ed se pr\u00fd h\u00fdbat aspo\u0148 40 minut t\u0159ikr\u00e1t t\u00fddn\u011b. <\/span><\/li>\n
  5. Svaly.<\/b> B\u011bh\u00e1n\u00ed pom\u00e1h\u00e1 zastavit \u00fabytek sval\u016f ve st\u00e1\u0159\u00ed. Zn\u00ed to trochu jako elix\u00edr ml\u00e1d\u00ed, ne? <\/span><\/li>\n
  6. \u00dazkost.<\/b> Kdy\u017e v\u00e1s cokoliv paralyzuje, b\u011b\u017ete se zab\u011bhat. Dal\u0161\u00ed v\u011bdeck\u00fd v\u00fdzkum (kdo to v\u0161echno plat\u00ed?) uk\u00e1zal, \u017ee lid\u00e9, kte\u0159\u00ed se pravideln\u011b v\u011bnuj\u00ed intenzivn\u00ed aerobn\u00ed aktivit\u011b, l\u00e9pe odol\u00e1vaj\u00ed stresu. Tak \u017e\u00e1dnou paniku a b\u011b\u017eeck\u00e9 boty s\u00a0sebou. <\/span><\/li>\n
  7. Mozek.<\/b> B\u011bh\u00e1n\u00ed funguje jako skv\u011bl\u00e1 potrava pro mozek \u2013 sni\u017euje riziko sta\u0159eck\u00e9 demence o polovinu a riziko Alzheimerovy choroby a\u017e o 60 %. Nav\u00edc u\u017e po 30minutov\u00e9m b\u011bhu dokon\u010dujeme logick\u00e9 \u00falohy rychleji a l\u00e9pe. Hmm? <\/span><\/li>\n
  8. Kosti.<\/b> D\u00edky b\u011bh\u00e1n\u00ed jsme odoln\u011bj\u0161\u00ed v\u016f\u010di zlomenin\u00e1m a osteopor\u00f3ze (v \u010cesku je ohro\u017eena ka\u017ed\u00e1 t\u0159et\u00ed \u017eena nad 50 let). Zvy\u0161uje se p\u0159i n\u011bm toti\u017e hustota kost\u00ed. <\/span><\/li>\n
  9. O\u010di.<\/b> Sta\u010d\u00ed jen 4 kilometry denn\u011b a sn\u00ed\u017e\u00edte pravd\u011bpodobnost \u0161ed\u00e9ho z\u00e1kalu a dal\u0161\u00edch probl\u00e9m\u016f se zrakem, kter\u00e9 souvis\u00ed se st\u00e1rnut\u00edm.<\/span><\/li>\n<\/ol>\n
    \n

    Na co se na za\u010d\u00e1tku vyka\u0161lat<\/b><\/h2>\n

    Pokud chcete b\u011bhat, rozhodn\u011b to nepodmi\u0148ujte t\u00edm, co m\u00e1te na sob\u011b. Vyka\u0161lete se na n\u00e1kup nejnov\u011bj\u0161\u00edch b\u011b\u017eeck\u00fdch bot a hadr\u016f, o v\u0161ech mo\u017en\u00fdch sporttesterech, fitness n\u00e1ramc\u00edch, chytr\u00fdch hodink\u00e1ch a b\u016fhv\u00ed\u010dem je\u0161t\u011b ani nemluv\u011b. Vezm\u011bte si klidn\u011b kecky z\u00a0v\u00fdprodeje (stejn\u011b je\u0161t\u011b netu\u0161\u00edte, jestli budete b\u011bhat \u201esilnici\u201c nebo lesn\u00ed \u201etraily\u201c), star\u00e9 triko a \u0161ortky z\u00a0ust\u0159i\u017een\u00fdch tepl\u00e1k\u016f. B\u011b\u017eeck\u00e1 stezka nen\u00ed \u017e\u00e1dn\u00e9 p\u0159ehl\u00eddkov\u00e9 molo a u\u017e jsem vid\u011bl lidi b\u011bhat t\u0159eba i v\u00a0letn\u00edch \u0161ati\u010dk\u00e1ch nebo ve vytahan\u00fdch\u00a0\u0161us\u0165\u00e1k\u00e1ch. A pro\u010d taky ne. <\/span><\/p><\/blockquote>\n

    Nav\u00edc po\u010d\u00edtejte s\u00a0t\u00edm, \u017ee utr\u00e1cet budete tak jako tak \u2013 ale pozd\u011bji. Za obnovu \u0161atn\u00edku, a\u017e zhubnete. Za dom\u00e1c\u00ed z\u00e1vody. Za cesty na zahrani\u010dn\u00ed z\u00e1vody. Zkr\u00e1tka kdy\u017e v\u00e1s to chytne, je b\u011bh\u00e1n\u00ed v\u0161echno mo\u017en\u00e9, jen ne levn\u00fd sport, jak se p\u00ed\u0161e v\u00a0obr\u00e1zkov\u00fdch \u010dasopisech. Ale a\u0165 je to, jak chce \u2013 je to bo\u017e\u00ed. <\/span><\/p>\n

    Za nov\u00e9 oble\u010den\u00ed a b\u011b\u017eeck\u00e9 vybaven\u00ed sice n\u011bco utrat\u00edte, ale Mutumutu<\/a> v\u00e1s za b\u011bh\u00e1n\u00ed odm\u011bn\u00ed. Dostanete a\u017e 30 % z ceny poji\u0161t\u011bn\u00ed zp\u00e1tky za to, \u017ee se udr\u017eujete v kondici.\u00a0<\/i><\/strong><\/p>\n

    A\u017e 30 % zp\u011bt<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

    Za\u010d\u00edt s\u00a0b\u011bh\u00e1n\u00edm je docela t\u011b\u017ek\u00e9. I kdy\u017e ti, kte\u0159\u00ed u\u017e n\u011bjak\u00fd ten p\u00e1tek b\u011bhaj\u00ed, to nep\u0159iznaj\u00ed ani za kousek z\u00a0podr\u00e1\u017eky Mo Faraha. Oni u\u017e jsou toti\u017e za vodou \u2013 vybudovali si z\u00e1vislost a te\u010f jedou v\u00a0b\u011b\u017eeck\u00e9m rau\u0161i d\u00edky mixu endorfin\u016f, dopaminu a serotoninu. I vy se k\u00a0n\u011bmu m\u016f\u017eete propracovat, ale bude to p\u00e1r t\u00fddn\u016f (m\u011bs\u00edc\u016f) …<\/p>\n","protected":false},"author":8,"featured_media":782,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,30],"tags":[25,26,429,27],"class_list":["post-34","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","category-zdravi","tag-beh","tag-behani","tag-mutumuturespekt","tag-sport"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/34","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\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=34"}],"version-history":[{"count":36,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/34\/revisions"}],"predecessor-version":[{"id":1390,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/34\/revisions\/1390"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media\/782"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=34"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=34"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=34"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}