{"id":1004,"date":"2024-04-23T11:17:21","date_gmt":"2024-04-23T11:17:21","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=1004"},"modified":"2025-08-04T09:18:12","modified_gmt":"2025-08-04T09:18:12","slug":"ako-zacat-behat-tipy-pre-zacinajucich-bezcov-ludi-bez-kondicie-a-s-nadvahou","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/ako-zacat-behat-tipy-pre-zacinajucich-bezcov-ludi-bez-kondicie-a-s-nadvahou\/","title":{"rendered":"Ako za\u010da\u0165 beha\u0165? Tipy pre za\u010d\u00ednaj\u00facich be\u017ecov, \u013eud\u00ed bez kond\u00edcie a s nadv\u00e1hou"},"content":{"rendered":"<p><strong>Je rozhodnut\u00e9 &#8211; za\u010dnete be\u017ea\u0165. Ve\u010f je to jednoduch\u00e9, sta\u010d\u00ed si obliec\u0165 \u0161portov\u00e9 oble\u010denie a vyjs\u0165 z domu. Po p\u00e1r min\u00fatach v\u00e1s v\u0161ak dostihne zad\u00fdchanie, koliky a celkovo sa namiesto s\u013eubovan\u00fdch endorf\u00ednov c\u00edtite len unaven\u00ed a znechuten\u00ed. S na\u0161\u00edm sprievodcom: Ako za\u010da\u0165 beha\u0165? sa v priebehu nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov stane v\u00e1\u0161 be\u017eeck\u00fd tr\u00e9ning jednoduch\u0161\u00edm a dokonca pr\u00edjemn\u00fdm.<\/strong><\/p>\n<h2>\u010co pon\u00faka beh?<\/h2>\n<p style=\"text-align: start;\">Jednou z najv\u00e4\u010d\u0161\u00edch v\u00fdhod behu je, \u017ee sa d\u00e1 robi\u0165 bez oh\u013eadu na kond\u00edciu alebo vek. Na to, aby ste mohli za\u010da\u0165, nepotrebujete \u017eiadne permanentky do posil\u0148ovne, \u0161pecializovan\u00e9 vybavenie ani oble\u010denie. V\u0161etko, \u010do potrebujete, je pohodln\u00e9 oble\u010denie a obuv a ochota a postupn\u00fd pl\u00e1n na dosiahnutie svojich cie\u013eov. Ale o tom a\u017e o chv\u00ed\u013eu. <strong>Systematick\u00fd beh m\u00e1 mnoho v\u00fdhod pre fyzick\u00e9 a du\u0161evn\u00e9 zdravie.<\/strong> Jedn\u00fdm z ved\u013eaj\u0161\u00edch \u00fa\u010dinkov behu m\u00f4\u017ee by\u0165 to, \u017ee si za\u010dnete d\u00e1va\u0165 v\u00e4\u010d\u0161\u00ed pozor na to, \u010do m\u00e1te na tanieri, \u010do v\u00e1m pom\u00f4\u017ee schudn\u00fa\u0165 a z\u00edska\u0165 vysn\u00edvan\u00fa postavu. Okrem toho je to skvel\u00fd sp\u00f4sob, ako n\u00e1js\u0165 pokoj v ka\u017edodennom zhonu a n\u00e1js\u0165 si \u010das pre seba a svoje my\u0161lienky. Beh m\u00f4\u017ee zmeni\u0165 aj v\u00e1\u0161 pr\u00edstup k rie\u0161eniu ka\u017edodenn\u00fdch probl\u00e9mov. Ak dok\u00e1\u017eete pre\u017ei\u0165 \u0165a\u017ek\u00fd za\u010diatok a vyrovna\u0165 sa s nedostatkom motiv\u00e1cie alebo s chv\u00ed\u013eami, ke\u010f chcete presta\u0165, preto\u017ee v\u00e1s k tomu nab\u00e1da vn\u00fatorn\u00fd hlas: &#8222;u\u017e to nezvl\u00e1dne\u0161&#8220;, nau\u010d\u00edte sa prekon\u00e1va\u0165 svoje pochybnosti a pravdepodobne sa zmen\u00ed aj v\u00e1\u0161 postoj k veciam, o ktor\u00fdch si mysl\u00edte, \u017ee ich nezvl\u00e1dnete, ktor\u00fdm nerozumiete at\u010f. Beh m\u00f4\u017ee by\u0165 aj d\u00f4vodom, pre\u010do prestanete faj\u010di\u0165.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f01b10ebe32.png\" alt=\"Dvojica \u013eud\u00ed be\u017e\u00ed v \u0161portovom oble\u010den\u00ed a top\u00e1nkach po chodn\u00edku\" width=\"816\" height=\"426\" \/><\/p>\n<p><strong>Beh &#8211; v\u00fdhody:<\/strong><\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">lep\u0161\u00ed v\u00fdkon a v\u00fddr\u017e;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie fungovania kardiovaskul\u00e1rneho syst\u00e9mu (napr. zn\u00ed\u017eenie hladiny zl\u00e9ho cholesterolu (LDL) a krvn\u00e9ho tlaku, zn\u00ed\u017eenie rizika srdcov\u00fdch ochoren\u00ed);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posilnenie kost\u00ed a zn\u00ed\u017eenie rizika osteopor\u00f3zy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie fungovania imunitn\u00e9ho syst\u00e9mu (v\u00e4\u010d\u0161ia odolnos\u0165 vo\u010di r\u00f4znym infekci\u00e1m alebo prechladnutiu);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">spa\u013eova\u0165 ve\u013ea kal\u00f3ri\u00ed (a\u017e 1 000 kcal za hodinu &#8211; z\u00e1vis\u00ed od veku, \u00farovne tr\u00e9ningu, intenzity cvi\u010denia at\u010f.);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">redukcia tuku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u0161t\u00edhlej\u0161ia silueta;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pevnej\u0161ia poko\u017eka a redukcia celulit\u00eddy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie pam\u00e4te a koncentr\u00e1cie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie pohody;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">viac energie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zn\u00ed\u017eenie stresu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">mo\u017enos\u0165 odd\u00fdchnu\u0165 si od ka\u017edodenn\u00fdch z\u00e1le\u017eitost\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">v\u00e4\u010d\u0161ie sebavedomie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pomoc pri depresii alebo poruch\u00e1ch n\u00e1lady;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">mo\u017enos\u0165 tr\u00e9nova\u0165 prakticky kdeko\u013evek a kedyko\u013evek.<\/p>\n<\/li>\n<\/ul>\n<h3>\u00da\u010dinky behu po mesiaci<\/h3>\n<p>Lep\u0161ia kond\u00edcia a pohoda, ni\u017e\u0161ia hmotnos\u0165 a men\u0161\u00ed obvod tela, zmeny v postoji k \u017eivotu s\u00fa len niektor\u00e9 z \u00fa\u010dinkov, ktor\u00e9 zaznamen\u00e1te po mesiaci behania. Systematick\u00fd tr\u00e9ning na \u010derstvom vzduchu sp\u00f4sob\u00ed, \u017ee va\u0161e telo bude lep\u0161ie okysli\u010den\u00e9, a to bude ma\u0165 pozit\u00edvny vplyv na va\u0161e celkov\u00e9 zdravie, pohodu a vzh\u013ead. Ka\u017edodenn\u00e9 \u010dinnosti, ako je chodenie po schodoch, behanie na elektri\u010dku\/autobus, hranie sa na dvore s die\u0165a\u0165om at\u010f. sa stan\u00fa menej \u00fanavn\u00fdmi. Zlep\u0161\u00ed sa \u00farove\u0148 va\u0161ej koncentr\u00e1cie a \u013eah\u0161ie si zapam\u00e4t\u00e1te aj drobnosti. Okrem toho v\u00e1m pravideln\u00fd be\u017eeck\u00fd tr\u00e9ning pom\u00f4\u017ee zn\u00ed\u017ei\u0165 nervov\u00e9 nap\u00e4tie a pristupova\u0165 ku ka\u017edodenn\u00fdm \u00faloh\u00e1m s v\u00e4\u010d\u0161\u00edm optimizmom a sebad\u00f4verou. Udr\u017eiavan\u00edm dobrej tr\u00e9ningovej rutiny za\u010dnete beha\u0165 aj r\u00fdchlej\u0161ie a budete m\u00f4c\u0165 pred\u013a\u017ei\u0165 vzdialenos\u0165, ktor\u00fa potrebujete prebehn\u00fa\u0165.<\/p>\n<p>Viac inform\u00e1ci\u00ed n\u00e1jdete v \u010dl\u00e1nku: <a href=\"https:\/\/sportano.sk\/blog\/ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom\/\" target=\"_blank\" rel=\"noopener\"><u>\u00da\u010dinky behu<\/u><\/a>.<\/p>\n<h3>Kontraindik\u00e1cie behu<\/h3>\n<p>Napriek cel\u00e9mu zoznamu v\u00fdhod behu sa tejto forme fyzickej aktivity nem\u00f4\u017ee venova\u0165 ka\u017ed\u00fd. Ak\u00e9 s\u00fa kontraindik\u00e1cie behu:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">obezita (BMI vy\u0161\u0161\u00ed ako 30 kg\/m2) &#8211; beh s ve\u013ekou nadv\u00e1hou za\u0165a\u017euje srdce, chrbticu a kolenn\u00e9, bedrov\u00e9 a \u010dlenkov\u00e9 k\u013aby. Ob\u00e9zny \u010dlovek by sa mal v prvom rade zamera\u0165 na zn\u00ed\u017eenie svojej telesnej hmotnosti nielen prostredn\u00edctvom stravy, ale aj fyzickej aktivity (napr. bicyklovanie, beh at\u010f.). stacion\u00e1rny bicykel, Nordic walking);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ochorenia alebo poruchy kardiovaskul\u00e1rneho syst\u00e9mu (napr. hypertenzia, srdcov\u00fd infarkt v anamn\u00e9ze, ischemick\u00e1 choroba srdca);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">probl\u00e9my s k\u013abmi a kostrou (napr. plant\u00e1rna fascit\u00edda);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zranenia;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">infekcia, prechladnutie, hor\u00fa\u010dka.<\/p>\n<\/li>\n<\/ul>\n<p><strong>Astma a cukrovka sa \u010dasto uv\u00e1dzaj\u00fa ako kontraindik\u00e1cie behu, ale nie je to \u00faplne pravda.<\/strong> V oboch pr\u00edpadoch m\u00f4\u017ee pravideln\u00e1 fyzick\u00e1 aktivita podpori\u0165 proces hojenia. Pre be\u017ecov s astmou alebo cukrovkou bude d\u00f4le\u017eit\u00e9, aby si vhodne d\u00e1vkovali lieky a aby spolu so svoj\u00edm lek\u00e1rom prisp\u00f4sobili mieru pohybovej z\u00e1\u0165a\u017ee svojmu stavu. V pr\u00edpade tehotn\u00fdch \u017eien v\u0161etko z\u00e1vis\u00ed od toho, \u010di tehotenstvo prebieha dobre a \u010di sa \u017eena pred tehotenstvom systematicky venovala \u0161portu. Je potrebn\u00e9 zd\u00f4razni\u0165, \u017ee <strong>ak m\u00e1te zdravotn\u00e9 probl\u00e9my, pora\u010fte sa so svoj\u00edm lek\u00e1rom, \u010di be\u017ea\u0165 alebo nie. <\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f01b1262ddc.png\" alt=\"Be\u017eec v \u010diernom tri\u010dku s oran\u017eov\u00fdmi pruhmi be\u017e\u00ed po ceste\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ako za\u010da\u0165 beha\u0165?<\/h2>\n<p><strong>Predt\u00fdm, ako sa vyd\u00e1te na beh, urobte si nieko\u013eko z\u00e1kladn\u00fdch testov (morfol\u00f3gia, mo\u010d, cukor, cholesterol, EKG) a pora\u010fte sa so svoj\u00edm lek\u00e1rom..<\/strong> Ak s\u00fa va\u0161e v\u00fdsledky v poriadku a neexistuj\u00fa \u017eiadne kontraindik\u00e1cie behu, vypracujte si tr\u00e9ningov\u00fd pl\u00e1n a stanovte si realistick\u00fd cie\u013e (bude to dodato\u010dn\u00e1 motiv\u00e1cia v hor\u0161\u00edch d\u0148och, ke\u010f sa v\u00e1m nebude chcie\u0165 by\u0165 fyzicky akt\u00edvny). <strong>Ur\u010dite, ako \u010dasto, kde a kedy budete beha\u0165. <\/strong>Pokia\u013e ide o vzdialenos\u0165 a tempo, spo\u010diatku sa nimi pr\u00edli\u0161 nezaoberajte. Za\u010dnite t\u00fdm, \u017ee budete ma\u0165 pokoj, <strong>rekrea\u010dn\u00e9 tr\u00e9ningy v trvan\u00ed 15-20 min\u00fat<\/strong>, aby si va\u0161e telo zvyklo na n\u00e1mahu a nenechalo sa odradi\u0165 t\u00fdm, \u017ee 1 km prejdete za 10 min\u00fat. Bu\u010fte trpezliv\u00ed, na prekonanie \u017eivotn\u00fdch rekordov a \u00fa\u010das\u0165 na pouli\u010dnom behu bude e\u0161te \u010das, najprv si vytvorte dobr\u00e9 n\u00e1vyky. \u010eal\u0161\u00ed d\u00f4le\u017eit\u00fd bod &#8211; pri behu sa vyh\u00fdbajte porovn\u00e1vaniu s in\u00fdmi be\u017ecami &#8211; tr\u00e9nujte vlastn\u00fdm tempom a u\u017e\u00edvajte si to, neberte to ako povinnos\u0165. Takisto sa sna\u017ete \u00eds\u0165 si zacvi\u010di\u0165, aj ke\u010f m\u00e1te zl\u00fd de\u0148 &#8211; cvi\u010denie uvo\u013en\u00ed endorf\u00edny, takzvan\u00e9 &#8222;horm\u00f3ny \u0161\u0165astia&#8220;, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zlep\u0161i\u0165 n\u00e1ladu. Na prv\u00fdch tr\u00e9ningoch sa vyhnite poku\u0161eniu be\u017ea\u0165 \u010do najdlh\u0161ie a naj\u010falej. Predov\u0161etk\u00fdm riskujete boles\u0165 a zranenie, ktor\u00e9 v\u00e1m m\u00f4\u017eu zabr\u00e1ni\u0165 beha\u0165 v nasleduj\u00facich d\u0148och alebo dokonca t\u00fd\u017ed\u0148och, a odr\u00e1dzanie.<\/p>\n<p>Vst\u00fapte na str\u00e1nku <strong>be\u017eeck\u00fd denn\u00edk<\/strong> a zaznamen\u00e1vajte si do nej v\u00fdsledky jednotliv\u00fdch tr\u00e9ningov, aby ste mali preh\u013ead o svojich pokrokoch. Neradi beh\u00e1te sami? N\u00e1jdite si str\u00e1nku . <strong>be\u017eeck\u00fd partner<\/strong> &#8211; Spolo\u010dne sa budete \u013eah\u0161ie motivova\u0165 a nepust\u00edte sa, ke\u010f m\u00e1 niekto takzvan\u00fd &#8222;leniv\u00fd de\u0148&#8220;. Vyh\u013ead\u00e1va\u0165 m\u00f4\u017eete aj vo svojom meste <strong>be\u017eeck\u00e1 skupina<\/strong> a prihl\u00e1ste sa do sekcie pre za\u010diato\u010dn\u00edkov. Tam sa pod veden\u00edm tr\u00e9nera alebo sk\u00fasen\u00fdch be\u017ecov dozviete o \u0161pecifik\u00e1ch behu, z\u00edskate cenn\u00e9 rady a spozn\u00e1te nov\u00fdch \u013eud\u00ed s podobn\u00fdmi cie\u013emi alebo z\u00e1ujmami, \u010do v\u00e1m dod\u00e1 \u010fal\u0161iu motiv\u00e1ciu vytrva\u0165 vo svojich be\u017eeck\u00fdch predsavzatiach.<\/p>\n<p>M\u00e1te psa? Skvel\u00e9. Pri prech\u00e1dzke so svoj\u00edm dom\u00e1cim mil\u00e1\u010dikom sk\u00faste pochodova\u0165 r\u00fdchlej\u0161ie ako zvy\u010dajne alebo dokonca mierne be\u017ea\u0165. \u010casom si mo\u017eno budete chcie\u0165 k\u00fapi\u0165 \u0161peci\u00e1lny bedrov\u00fd p\u00e1s a postroj &#8211; tak\u00e1to s\u00faprava v\u00e1m umo\u017en\u00ed pohodlne <strong>beh so psom<\/strong>. Nud\u00edte sa pri behu? Dobr\u00fdm \u010dasomera\u010dom m\u00f4\u017ee by\u0165 va\u0161a ob\u013e\u00faben\u00e1 hudba alebo dobr\u00e1 kniha v podobe audioknihy. Oplat\u00ed sa tie\u017e n\u00e1js\u0165 nov\u00e9 trasy &#8211; sk\u00faste beha\u0165 na be\u017eeckom p\u00e1se, v inej oblasti.<\/p>\n<p>Spo\u010diatku bud\u00fa najlep\u0161ie fungova\u0165 tieto postupy <strong>pochodovanie, t. j. striedanie ch\u00f4dze s behom<\/strong>. Napr\u00edklad pri prv\u00fdch behoch striedajte 3 min\u00faty ch\u00f4dze a 1 min\u00fatu behu. Urobte 5 tak\u00fdchto cyklov pri udr\u017ean\u00ed \u00farovne pribli\u017ene 70 % va\u0161ej maxim\u00e1lnej srdcovej frekvencie (vzorec pre HR max = 220 &#8211; vek, potom v\u00fdsledok vyn\u00e1sobte 0,7) &#8211; mali by ste by\u0165 schopn\u00ed vo\u013ene hovori\u0165. V priebehu nasleduj\u00facich t\u00fd\u017ed\u0148ov a so zlep\u0161uj\u00facou sa kond\u00edciou postupne predl\u017eujte \u010das behu a skracujte \u010das ch\u00f4dze.<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f01b13afe3f.png\" alt=\"Osoba si zav\u00e4zuje \u0161n\u00farku na be\u017eeckej obuvi v \u0161portovom s\u00faprave\" width=\"816\" height=\"426\" \/><\/p>\n<p>Ak sa dostanete do bodu.<strong> 30 min\u00fat nepretr\u017eit\u00e9ho behu<\/strong> nebude probl\u00e9m, za\u010dnite predl\u017eova\u0165 tr\u00e9ningy, zara\u010fte do tr\u00e9ningovej rutiny kilometre alebo zv\u00fd\u0161te frekvenciu behu (namiesto 2 dn\u00ed v t\u00fd\u017edni tr\u00e9nujte 3 alebo 4-kr\u00e1t). Pri predl\u017eovan\u00ed tr\u00e9ningov je d\u00f4le\u017eit\u00e9 dodr\u017eiava\u0165 pravidlo 10 %, napr. ak ste tento t\u00fd\u017ede\u0148 be\u017eali 50 min\u00fat, netr\u00e9nujte ka\u017ed\u00fd \u010fal\u0161\u00ed t\u00fd\u017ede\u0148 viac ako 55 min\u00fat. Nastavenie d\u0148a s tzv. v\u00fdbehom v\u00e1m pom\u00f4\u017ee pracova\u0165 na vytrvalosti. Postupne m\u00f4\u017eete za\u010da\u0165 beha\u0165 aj do mal\u00fdch kopcov a robi\u0165 tzv.. <strong>intervaly<\/strong>, To znamen\u00e1 \u00faseky, pri ktor\u00fdch striedate mierne intenz\u00edvny beh s chv\u00ed\u013eami rovnomern\u00e9ho behu. Ke\u010f budete schopn\u00ed beha\u0165 30-40 min\u00fat, prihl\u00e1ste sa na <strong>Beh na 5 km<\/strong> a stanovte si jeho dokon\u010denie ako hlavn\u00fd cie\u013e. Bude to dobr\u00fd test va\u0161ej formy.<\/p>\n<p>Nezabudnite pred ka\u017ed\u00fdm spusten\u00edm <strong>zahrievanie<\/strong>, aj ke\u010f pou\u017e\u00edvate chod\u00edtka. M\u00f4\u017ee \u00eds\u0165 o 5 min\u00fat \u013eahk\u00fdch cvikov (napr. kr\u00fa\u017eenie ramenami a bokmi, predno\u017eovanie, v\u00fdpady, drepy at\u010f.), ktor\u00e9 dostato\u010dne pripravia va\u0161e svaly, v\u00e4zy a k\u013aby na cvi\u010denie.<\/p>\n<p>Ak chcete za\u010da\u0165 svoje be\u017eeck\u00e9 dobrodru\u017estvo, m\u00f4\u017eete si k\u00fapi\u0165 <a href=\"https:\/\/sportano.sk\/smartwatch-a-sportove-hodinky\" target=\"_blank\" rel=\"noopener\"><u>\u0161portov\u00e9 hodinky, smartband alebo smartwatch<\/u><\/a>, na sledovanie najd\u00f4le\u017eitej\u0161\u00edch parametrov tr\u00e9ningu v re\u00e1lnom \u010dase: srdcov\u00e1 frekvencia, vzdialenos\u0165, tempo behu, sp\u00e1len\u00e9 kal\u00f3rie at\u010f. V\u010faka \u0161pecializovan\u00fdm aplik\u00e1ci\u00e1m si budete m\u00f4c\u0165 vies\u0165 tr\u00e9ningov\u00fd denn\u00edk a sledova\u0165 svoje pokroky, ako aj vykon\u00e1va\u0165 pr\u00edpadn\u00e9 zmeny v tr\u00e9ningovom pl\u00e1ne alebo kontrolova\u0165 odpor\u00fa\u010dania, ko\u013eko \u010dasu na regener\u00e1ciu potrebujete.<\/p>\n<p>Na dosiahnutie lep\u0161\u00edch be\u017eeck\u00fdch v\u00fdsledkov je dobr\u00e9 doplni\u0165 tr\u00e9ningov\u00fd pl\u00e1n aj o in\u00e9 formy fyzickej aktivity &#8211; silov\u00fd tr\u00e9ning, posil\u0148ovacie cvi\u010denia, pl\u00e1vanie, bicyklovanie alebo pilates.<\/p>\n<h3>Ako za\u010da\u0165 beha\u0165, ke\u010f m\u00e1te nadv\u00e1hu?<\/h3>\n<p>Pomocou behu sa m\u00f4\u017eete \u00fa\u010dinne a pomerne r\u00fdchlo (ak z\u00e1rove\u0148 dodr\u017eiavate vyv\u00e1\u017een\u00fa stravu) zbavi\u0165 nieko\u013ek\u00fdch nadbyto\u010dn\u00fdch kilogramov. Pam\u00e4tajte, \u017ee \u010d\u00edm viac nadbyto\u010dn\u00fdch kilogramov m\u00e1te, t\u00fdm viac pre v\u00e1s beh nebude tou spr\u00e1vnou aktivitou. Rovnako ako pri obezite sa najprv pok\u00faste zbavi\u0165 nadv\u00e1hy formami cvi\u010denia, ktor\u00e9 menej za\u0165a\u017euj\u00fa va\u0161e k\u013aby.<\/p>\n<p><strong>Ako za\u010da\u0165 beha\u0165 s nadv\u00e1hou a nulovou kond\u00edciou?<\/strong> Zvo\u013ete si r\u00fdchlu ch\u00f4dzu 30-60 min\u00fat ka\u017ed\u00fd de\u0148, aby ste po mesiaci mohli prejs\u0165 na pochodovanie 2-3 kr\u00e1t t\u00fd\u017edenne Striedajte beh v tempe, ktor\u00e9 v\u00e1m umo\u017en\u00ed vo\u013ene hovori\u0165, a pochodovanie, napr. 1 min\u00fatu behu a 2 min\u00faty ch\u00f4dze alebo 2 min\u00faty behu a 4 min\u00faty ch\u00f4dze at\u010f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f01b1596c61.png\" alt=\"Osoba nos\u00ed pohodln\u00e9 oble\u010denie na behanie so sl\u00fachadlami a f\u013ea\u0161ou vody\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Ako za\u010da\u0165 beha\u0165 po \u0161tyridsiatke?<\/h3>\n<p>Niektor\u00ed \u013eudia tvrdia, \u017ee nie s\u00fa stvoren\u00e9 na behanie, \u010do nie je celkom pravda. Koniec koncov, tento druh fyzickej aktivity ste praktizovali u\u017e ako die\u0165a, preto\u017ee beh je prirodzenou formou \u013eudsk\u00e9ho pohybu. A nez\u00e1le\u017e\u00ed na tom, \u017ee ste pr\u00e1ve dov\u0155\u0161ili 40 rokov alebo ste star\u0161\u00ed. <strong>Be\u017eeck\u00fd tr\u00e9ning m\u00f4\u017eete za\u010da\u0165 v akomko\u013evek veku.<\/strong> Je d\u00f4le\u017eit\u00e9 neza\u010d\u00edna\u0165 s vysok\u00fdm &#8222;C&#8220;, najm\u00e4 ak ste mali dlh\u00e9 roky prest\u00e1vku od \u0161portu. \u010c\u00edm pas\u00edvnej\u0161\u00ed \u017eivotn\u00fd \u0161t\u00fdl ste viedli, t\u00fdm \u0165a\u017e\u0161ie sa v\u00e1m nasadzuje zdrav\u00fd rozum. Dohodnite si stretnutie s lek\u00e1rom, urobte si nieko\u013eko z\u00e1kladn\u00fdch testov. Ak je v\u0161etko v poriadku, napl\u00e1nujte si 1 &#8211; 3 prech\u00e1dzky t\u00fd\u017edenne a postupom \u010dasu, ako sa bude va\u0161a kond\u00edcia zlep\u0161ova\u0165, za\u010dnite tr\u00e9ningy modifikova\u0165 predl\u017eovan\u00edm vzdialenosti, zmenou pomeru behu a ch\u00f4dze, prid\u00e1van\u00edm intervalov at\u010f. Sna\u017ete sa zachova\u0165 pravidelnos\u0165 a nevynech\u00e1vajte tr\u00e9ningy z ban\u00e1lnych d\u00f4vodov. Ak je pre v\u00e1s \u0165a\u017ek\u00e9 motivova\u0165 sa, sk\u00faste si n\u00e1js\u0165 spolo\u010dn\u00edka na behanie.<\/p>\n<h2>Technika behu<\/h2>\n<p>Zameranie sa na spr\u00e1vnu techniku behu je k\u013e\u00fa\u010dom k tomu, aby bol v\u00e1\u0161 tr\u00e9ning efekt\u00edvny, \u00fa\u010dinn\u00fd a nehrozilo v\u00e1m riziko zranenia alebo \u00farazu. Takto u\u0161etr\u00edte energiu, budete sa pohybova\u0165 r\u00fdchlej\u0161ie a prekon\u00e1te dlh\u0161ie vzdialenosti s men\u0161ou n\u00e1mahou. Ako vyzer\u00e1 spr\u00e1vna technika behu:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">postavte sa mierne rozkro\u010dmo, mierne pokr\u010dte ruky v lak\u0165och, narovnajte sa a pozrite sa pred seba;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ramen\u00e1 by mali by\u0165 vo\u013en\u00e9, mierne stiahnut\u00e9 dozadu a po\u010das pohybu by sa mali hojda\u0165 do str\u00e1n;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nezat\u00ednajte ruky v p\u00e4s\u0165;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zabezpe\u010di\u0165, aby chodidlo dopadlo tesne pod bok (pod \u0165a\u017eisko tela) a aby bola hmotnos\u0165 rovnomerne rozlo\u017een\u00e1;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">telo sa m\u00e1 pohybova\u0165 dopredu, nie hore a dole.<\/p>\n<\/li>\n<\/ul>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Episode 2 | Run well - The foundation of good technique\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SqffhQeIq7E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h2>Beh pre za\u010diato\u010dn\u00edkov &#8211; \u010do potrebujete vedie\u0165<\/h2>\n<p>Tu je nieko\u013eko \u010fal\u0161\u00edch cenn\u00fdch tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu spr\u00e1vne sa pripravi\u0165 na beh, napl\u00e1nova\u0165 si konkr\u00e9tny tr\u00e9ning a rie\u0161i\u0165 situ\u00e1cie, ako je kolika alebo d\u00fdchavi\u010dnos\u0165.<\/p>\n<h3>Kam be\u017ea\u0165?<\/h3>\n<p>Ako za\u010d\u00ednaj\u00faci be\u017eec si vyberajte miesta s m\u00e4kk\u00fdm povrchom, ktor\u00fd lep\u0161ie tlm\u00ed n\u00e1razy nohy na chodn\u00edk, a t\u00fdm menej za\u0165a\u017euje k\u013aby. Najlep\u0161ie bud\u00fa chodn\u00edky v parku alebo v lese. V mnoh\u00fdch mest\u00e1ch m\u00f4\u017eete n\u00e1js\u0165<strong> be\u017eeck\u00e9 trate<\/strong> s vyzna\u010den\u00fdm smerom behu a ka\u017ed\u00fdm kilometrom. M\u00f4\u017eete si vybra\u0165 aj zmie\u0161an\u00fd ter\u00e9n s m\u00e4kk\u00fdm a tvrd\u00fdm povrchom (napr. ulica, chodn\u00edk, tartan), ale spo\u010diatku dbajte na to, aby prevl\u00e1dal prv\u00fd typ.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f01b169ee76.png\" alt=\"Mlad\u00e1 \u017eena b\u011b\u017e\u00ed lesn\u00ed cestou v pohodln\u00e9m oble\u010den\u00ed a b\u011b\u017eeck\u00fdch bot\u00e1ch.\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Ko\u013eko behu za t\u00fd\u017ede\u0148?<\/h3>\n<p><strong>Za\u010dnite beha\u0165 2-3 dni v t\u00fd\u017edni, napr. ka\u017ed\u00fd druh\u00fd\/tret\u00ed de\u0148.<\/strong> Namiesto zamerania sa na vzdialenos\u0165, \u010das a r\u00fdchlos\u0165 sa najprv sna\u017ete z\u00edska\u0165 n\u00e1vyk na pravideln\u00fd tr\u00e9ning. Robte pochody &#8211; striedajte \u00faseky behu s \u00fasekmi ch\u00f4dze (napr. 1 min\u00fata behu a 3 min\u00faty ch\u00f4dze) a tr\u00e9nujte to\u013eko, ko\u013eko c\u00edtite, \u017ee je pre v\u00e1s v dan\u00fd de\u0148 vhodn\u00e9. Vyhnite sa ka\u017edodenn\u00e9mu behu &#8211; nielen\u017ee pretr\u00e9nujete svoje telo a vystav\u00edte sa riziku zranenia, ale m\u00f4\u017eete sa r\u00fdchlo odradi\u0165.<\/p>\n<h3>Ako be\u017e\u00edte r\u00fdchlo?<\/h3>\n<p>Na ot\u00e1zku: <strong>ako be\u017ea\u0165 r\u00fdchlo<\/strong>, Odpoved\u00e1m: z\u00e1le\u017e\u00ed na tom. Na za\u010diatku v\u00e1\u0161ho be\u017eeck\u00e9ho dobrodru\u017estva je d\u00f4le\u017eitej\u0161ie pohybova\u0165 sa pravidelne, ne\u017e sa hne\u010f pohybova\u0165 r\u00fdchlo a na \u010do najdlh\u0161ie vzdialenosti. Nestresujte sa t\u00fdm, \u017ee be\u017e\u00edte pomal\u0161ie ako ostatn\u00ed. Aj oni zvykn\u00fa robi\u0165 svoje prv\u00e9 be\u017eeck\u00e9 kroky a ur\u010dite nedosiahli hne\u010f skvel\u00fd \u010das na 1 km. Svoj tr\u00e9ning v\u017edy za\u010dnite pomal\u00fdm tempom. Ak m\u00e1te pocit, \u017ee je v\u0161etko v poriadku, m\u00f4\u017eete sk\u00fasi\u0165 trochu zr\u00fdchli\u0165, ale ke\u010f to bude pr\u00edli\u0161 \u0165a\u017ek\u00e9, spomalte. Nezab\u00fadajte, \u017ee ve\u013emi z\u00e1le\u017e\u00ed na dispoz\u00edci\u00e1ch d\u0148a a va\u0161ej kond\u00edcii, tak\u017ee nebudete be\u017ea\u0165 v\u017edy rovnak\u00fdm tempom.<\/p>\n<h3>Ako d\u00fdchate pri behu?<\/h3>\n<p><strong>D\u00fdchanie po\u010das behu by malo by\u0165 vedom\u00e9, hlbok\u00e9 a malo by sa pri \u0148om pou\u017e\u00edva\u0165 br\u00e1nica, aby sa do tela dostalo dostato\u010dn\u00e9 mno\u017estvo kysl\u00edka..<\/strong> Aby ste sa vyhli r\u00fdchlej \u00fanave, kolike alebo lapaniu po vzduchu u\u017e po nieko\u013ek\u00fdch min\u00fatach behu, oplat\u00ed sa osvoji\u0165 si spr\u00e1vnu techniku d\u00fdchania. Najlep\u0161\u00ed sp\u00f4sob d\u00fdchania je vdychova\u0165 a vydychova\u0165 \u00fastami &#8211; to v\u00e1m umo\u017en\u00ed doda\u0165 do p\u013e\u00fac viac kysl\u00edka v porovnan\u00ed s vdychovan\u00edm nosom, \u010d\u00edm sa zv\u00fd\u0161i v\u00e1\u0161 be\u017eeck\u00fd v\u00fdkon. Na za\u010diatku m\u00f4\u017eete pou\u017e\u00edva\u0165 <strong>met\u00f3da rytmick\u00e9ho d\u00fdchania<\/strong>, pri ktorom sa tri kroky vdychuje a \u010fal\u0161ie tri kroky vydychuje. Ke\u010f sa va\u0161e tempo behu zv\u00fd\u0161i, m\u00f4\u017eete prejs\u0165 na rytmus 2:2 (n\u00e1dych na dva kroky a v\u00fddych na \u010fal\u0161ie dva kroky). Pozornos\u0165 venujte aj svojej be\u017eeckej polohe &#8211; sna\u017ete sa udr\u017ea\u0165 vzpriamen\u00fd postoj. \u010c\u00edm viac sa hrb\u00edte, t\u00fdm menej kysl\u00edka prij\u00edmate, a preto budete e\u0161te v\u00fdraznej\u0161ie poci\u0165ova\u0165 \u00fanavu. Ke\u010f m\u00e1te pocit, \u017ee sa v\u00e1m \u0165a\u017eko d\u00fdcha, spomalte tempo behu (nezastavujte sa) a vyrovnajte d\u00fdchanie.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f01b17ccfe3.png\" alt=\"Dvojica be\u017e\u00ed v pohodlnom \u0161portovom oble\u010den\u00ed v pr\u00edrode\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Kolika po\u010das behu<\/h3>\n<p><strong>N\u00e1mahov\u00e1 kolika<\/strong> je n\u00e1hla a bodav\u00e1 boles\u0165, ktor\u00e1 sa objavuje na pravej alebo \u013eavej strane pod rebrami. Jej pr\u00ed\u010diny nie s\u00fa \u00faplne zn\u00e1me. Jednou z pr\u00ed\u010din je \u00fadajne podr\u00e1\u017edenie pobru\u0161nice (blana vystielaj\u00faca bru\u0161n\u00fa dutinu a panvu), ktor\u00e9 sp\u00f4sobuje, \u017ee do sleziny pr\u00fadi ve\u013ek\u00e9 mno\u017estvo krvi a zv\u00e4\u010d\u0161uje ju, \u010do m\u00e1 za n\u00e1sledok prenikav\u00fa, ostr\u00fa boles\u0165 na \u013eavej strane, ktor\u00e1 sa zhor\u0161uje pri n\u00e1dychu. Predpoklad\u00e1 sa tie\u017e, \u017ee pr\u00ed\u010dinou koliky m\u00f4\u017ee by\u0165 jedlo zjeden\u00e9 v kr\u00e1tkom \u010dase pred tr\u00e9ningom alebo pr\u00edli\u0161 ve\u013ea cvi\u010denia. <strong>\u010co robi\u0165, ak dostanete koliku po\u010das behu<\/strong>? Ke\u010f sa objav\u00ed kolika, nesadajte si na zem ani si nek\u013eu\u010dkujte. Sna\u017ete sa \u010do najviac spomali\u0165 (bez zastavenia) a za\u010dnite stl\u00e1\u010da\u0165 bolestiv\u00e9 miesto a rytmicky v\u0165ahova\u0165 a vy\u0165ahova\u0165 brucho (vtedy silnej\u0161ie aktivujete br\u00e1nicu). M\u00f4\u017eete tie\u017e zdvihn\u00fa\u0165 ruky hore, zhlboka sa nad\u00fdchnu\u0165, ak je to mo\u017en\u00e9, a urobi\u0165 predklon a potom aj bo\u010dn\u00fd predklon. Opakujte, k\u00fdm sa pr\u00edznaky nezmiernia alebo \u00faplne nevymizn\u00fa.<\/p>\n<h3>Boles\u0165 tibie po\u010das behu<\/h3>\n<p>Ak po\u010das behu za\u010dnete poci\u0165ova\u0165 boles\u0165 v prednej \u010dasti dolnej kon\u010datiny, ktor\u00e1 sa po\u010das cvi\u010denia zv\u00e4\u010d\u0161uje a kr\u00e1tko po \u0148om pominie, m\u00f4\u017eete trpie\u0165 syndr\u00f3mom nap\u00e4tia fasci\u00e1lneho kompartmentu. Mechanizmus vzniku bolesti holennej kosti nebol \u00faplne odhalen\u00fd, ale existuje nieko\u013eko faktorov, ktor\u00e9 prispievaj\u00fa k jej vzniku. Patria medzi ne okrem in\u00e9ho: zle padn\u00faca obuv, nespr\u00e1vne prisp\u00f4sobenie intenzity tr\u00e9ningu kond\u00edcii, nedostato\u010dn\u00e9 rozcvi\u010denie, pr\u00edli\u0161 kr\u00e1tka regener\u00e1cia, nedostato\u010dne lie\u010den\u00e9 zranenie, probl\u00e9my s k\u013abmi alebo beh na tvrdom povrchu. Ak sa po\u010das behu objavuj\u00fa pretrv\u00e1vaj\u00face bolesti, presta\u0148te svoje telo n\u00fati\u0165. Ukon\u010dite tr\u00e9ning, cho\u010fte domov a prikladajte si na hole\u0148 studen\u00e9 obklady. Potom bo\u013eav\u00e9 miesto nama\u017ete analgetickou alebo protiz\u00e1palovou mas\u0165ou a odpo\u010d\u00edvajte. Ak sa stav nezlep\u0161\u00ed, ak sa boles\u0165 zhor\u0161\u00ed alebo ak sa po nieko\u013ekod\u0148ovej prest\u00e1vke zopakuje, nav\u0161t\u00edvte odborn\u00edka (fyzioterapeuta, ortop\u00e9da at\u010f.).<\/p>\n<h3>Stre\u010ding po behu &#8211; potrebn\u00fd alebo nie?<\/h3>\n<p><strong>Stre\u010ding po behu<\/strong> je rovnako d\u00f4le\u017eitou f\u00e1zou tr\u00e9ningu ako rozcvi\u010dka. Stre\u010ding umo\u017e\u0148uje svalom zapojen\u00fdm do behu relaxova\u0165 a upokojuje procesy spojen\u00e9 s cvi\u010den\u00edm.. <strong>Stre\u010dingov\u00e9 cvi\u010denia zabezpe\u010duj\u00fa r\u00fdchlej\u0161iu regener\u00e1ciu po tr\u00e9ningu a pom\u00e1haj\u00fa predch\u00e1dza\u0165 bolestivosti. <\/strong>Vynechan\u00edm stre\u010dingu zvy\u0161ujete pravdepodobnos\u0165 vzniku nap\u00e4tia v tele, \u010do bude ma\u0165 za n\u00e1sledok boles\u0165 svalov a kontrakt\u00fary alebo zn\u00ed\u017een\u00fa pohyblivos\u0165.<\/p>\n<p style=\"text-align: start;\">Podrobn\u00e9 pokyny n\u00e1jdete v na\u0161ej pr\u00edru\u010dke: <a href=\"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/\" target=\"_blank\" rel=\"noopener\"><u>Stre\u010ding po tr\u00e9ningu<\/u><\/a>.<\/p>\n<h2>Ako za\u010da\u0165 beha\u0165 na be\u017eiacom p\u00e1se?<\/h2>\n<p><strong>Be\u017e\u00ed na be\u017eeck\u00fd p\u00e1sa<\/strong> je skvelou alternat\u00edvou k tr\u00e9ningu vonku a v nepriaznivom po\u010das\u00ed. Okrem toho sa oplat\u00ed zvoli\u0165 si t\u00fato formu behu, ak chcete menej za\u0165a\u017eova\u0165 svoje k\u013aby (kv\u00f4li veku, nadv\u00e1he alebo predch\u00e1dzaj\u00facim zraneniam). Ako za\u010da\u0165 beha\u0165 na be\u017eeckom p\u00e1se:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">jednoducho nav\u0161t\u00edvte bl\u00edzku posil\u0148ov\u0148u alebo si zak\u00fapte kardio zariadenie do dom\u00e1cnosti.;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zahriatie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">polo\u017ete nohy na bo\u010dn\u00e9 strany be\u017eeck\u00e9ho p\u00e1su a nastavte pr\u00edslu\u0161n\u00e9 parametre (napr. vek, v\u00fd\u0161ku, hmotnos\u0165, tempo at\u010f.), ak m\u00e1te pochybnosti, po\u017eiadajte o pomoc in\u0161truktora v telocvi\u010dni alebo si pre\u010d\u00edtajte n\u00e1vod na pou\u017eitie);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Cvi\u010denie za\u010dnite tak, \u017ee sa budete dr\u017ea\u0165 uprostred be\u017eeck\u00e9ho p\u00e1su. Nezabudnite na spr\u00e1vne dr\u017eanie tela: pozerajte sa priamo pred seba, chrb\u00e1t majte rovn\u00fd a ruky dr\u017ete vo\u013ene pri tele a mierne pokr\u010den\u00e9 v lak\u0165och. Dopadnite nohou na stred zadnej \u010dasti.<\/p>\n<\/li>\n<\/ul>\n<p>Rovnako ako v pr\u00edpade<strong> beh v ter\u00e9ne<\/strong>, Na za\u010diatok si vyberte ch\u00f4dzu alebo pou\u017eite zabudovan\u00fd program prisp\u00f4soben\u00fd va\u0161ej \u00farovni tr\u00e9novanosti. Vyhnite sa nam\u00e1hav\u00fdm tr\u00e9ningom &#8211; vypo\u010d\u00edtajte si 55-65 % svojej maxim\u00e1lnej srdcovej frekvencie (HR max = 220 &#8211; vek, potom v\u00fdsledok vyn\u00e1sobte 0,55 a 0,65) a dr\u017ete sa t\u00fdchto intervalov. Ak sa rozhodnete nakloni\u0165 be\u017eeck\u00fd p\u00e1s, aby ste trochu zv\u00fd\u0161ili n\u00e1ro\u010dnos\u0165 tr\u00e9ningu, za\u010dnite so sklonom maxim\u00e1lne 5 stup\u0148ov. Postupom \u010dasu, ke\u010f sa va\u0161a kond\u00edcia a technika behu zlep\u0161\u00ed, m\u00f4\u017eete za\u010da\u0165 pou\u017e\u00edva\u0165 pokro\u010dilej\u0161ie tr\u00e9ningov\u00e9 programy, napr. intervaly, tr\u00e9ning na spa\u013eovanie tukov alebo formovanie zadku at\u010f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f01b191cc2d.png\" alt=\"Osoba be\u017e\u00ed v be\u017eeck\u00fdch top\u00e1nkach po parku, ide\u00e1lna vo\u013eba pre \u0161portovcov\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Be\u017eeck\u00e9 oble\u010denie a obuv pre za\u010diato\u010dn\u00edkov<\/h2>\n<p><strong>Ak uva\u017eujete o za\u010dat\u00ed pravideln\u00e9ho be\u017eeck\u00e9ho tr\u00e9ningu, investujte do dobr\u00fdch be\u017eeck\u00fdch top\u00e1nok.<\/strong>. Vyberte si jednoduch\u00e9 modely prisp\u00f4soben\u00e9 be\u017eeck\u00e9mu spr\u00e1vaniu chodidla <strong>(prona\u010dn\u00e1 &#8211; nadmern\u00e9 postavenie chodidla dovn\u00fatra, supinovan\u00e1 &#8211; rolovanie silne smerom von alebo neutr\u00e1lna<\/strong>). D\u00f4le\u017eit\u00e9 je tie\u017e ma\u0165 spr\u00e1vne <strong>odpisy <\/strong>(napr. vysok\u00e1 na beh po asfalte a s vy\u0161\u0161ou hmotnos\u0165ou vzh\u013eadom na va\u0161u v\u00fd\u0161ku, stredn\u00e1 na chodn\u00edky v parku alebo v lese), univerz\u00e1lna podr\u00e1\u017eka s dobrou pri\u013enavos\u0165ou k ter\u00e9nu (najm\u00e4 ak sa chyst\u00e1te beha\u0165 v ter\u00e9ne) a n\u00edzkou hmotnos\u0165ou. Je tie\u017e dobr\u00e9 vybra\u0165 si be\u017eeck\u00fa obuv o 0,5 cm v\u00e4\u010d\u0161iu, ako je d\u013a\u017eka v\u00e1\u0161ho chodidla, aby ste sa vyhli nepr\u00edjemn\u00fdm pocitom, ke\u010f v\u00e1m noha pri n\u00e1mahe opuchne alebo sa po\u0161kod\u00ed necht. M\u00f4\u017eete pr\u00eds\u0165 na<strong> Stacion\u00e1rny obchod Sportano.pl v Homeparku Targ\u00f3wek vo Var\u0161ave<\/strong>, kde v\u00e1m na\u0161i odborn\u00edci pom\u00f4\u017eu vybra\u0165 t\u00fa spr\u00e1vnu be\u017eeck\u00fa obuv. Okrem toho si ich budete m\u00f4c\u0165 vysk\u00fa\u0161a\u0165 na umelej vonkaj\u0161ej dr\u00e1he priamo na mieste.<\/p>\n<p>Pokia\u013e ide o <a href=\"https:\/\/sportano.sk\/bezecke-oblecenie\" target=\"_blank\" rel=\"noopener\"><u>be\u017eeck\u00e9 oble\u010denie<\/u><\/a>, vyberte si technick\u00e9 tkaniny, ktor\u00e9 \u00fa\u010dinne odv\u00e1dzaj\u00fa vlhkos\u0165, r\u00fdchlo schn\u00fa, s\u00fa odoln\u00e9 a nedr\u00e1\u017edia poko\u017eku. Vyberajte si oble\u010denie, ktor\u00e9 je \u013eahk\u00e9 a navrhnut\u00e9 tak, aby zaru\u010dovalo \u00fapln\u00fa vo\u013enos\u0165 pohybu a bolo prisp\u00f4soben\u00e9 ro\u010dn\u00e9mu obdobiu a poveternostn\u00fdm podmienkam. Pre \u017eeny je d\u00f4le\u017eit\u00e9 vybra\u0165 si spr\u00e1vne<strong> \u0161portov\u00e1 podprsenka<\/strong> (Viac inform\u00e1ci\u00ed n\u00e1jdete v pr\u00edru\u010dke: <a href=\"https:\/\/sportano.sk\/blog\/ako-si-vybrat-sportovu-podprsenku-komplexny-sprievodca\/\" target=\"_blank\" rel=\"noopener\"><u>Ako si vybra\u0165 \u0161portov\u00fa podprsenku<\/u><\/a>).<\/p>\n<p>Vyberte si funk\u010dn\u00e9 oble\u010denie a <a href=\"https:\/\/sportano.sk\/bezecka-obuv\" target=\"_blank\" rel=\"noopener\"><u>be\u017eeck\u00e1 obuv<\/u><\/a> od osved\u010den\u00fdch v\u00fdrobcov, ktor\u00fdm d\u00f4veruj\u00fa mili\u00f3ny be\u017ecov v\u0161etk\u00fdch \u00farovn\u00ed. Nohavice, \u0161ortky, leg\u00edny, tri\u010dk\u00e1, mikiny, vesty, bundy a <a href=\"https:\/\/sportano.sk\/bezecke-prislusenstvo\" target=\"_blank\" rel=\"noopener\"><u>be\u017eeck\u00e9 pr\u00edslu\u0161enstvo<\/u><\/a> z: <strong>Nike, ASICS, New Balance, Mizuno, Puma, Saucony, Under Armour alebo Brooks <\/strong>n\u00e1jdete na adrese <strong>Sportano.sk<\/strong><\/p>\n<p>Nezab\u00fadajte, \u017ee beh je ve\u013emi individu\u00e1lny \u0161port, ktor\u00fd u ka\u017ed\u00e9ho \u010dloveka vyzer\u00e1 inak a m\u00e1 in\u00e9 pravidl\u00e1. To, ako \u010dasto budete beha\u0165, ako \u010faleko a ako r\u00fdchlo, bude z\u00e1visie\u0165 od va\u0161ej kond\u00edcie, fyzickej zdatnosti, motiv\u00e1cie a cie\u013eov. Ako za\u010d\u00ednaj\u00faci be\u017eec si vypracujte tr\u00e9ningov\u00fd pl\u00e1n, stanovte si konkr\u00e9tne, realistick\u00e9 ciele a s\u00fastre\u010fte sa na svoj v\u00fdkon a pokrok bez porovn\u00e1vania sa s in\u00fdmi, sk\u00fasenej\u0161\u00edmi be\u017ecami. Za\u010dnite mal\u00fdmi krokmi, odstup\u0148ujte intenzitu svojho \u00fasilia a vyvarujte sa z\u00e1kladn\u00fdch ch\u00fdb, aby ste v priebehu nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov nevyhoreli alebo sa nezranili.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je rozhodnut\u00e9 &#8211; za\u010dnete be\u017ea\u0165. Ve\u010f je to jednoduch\u00e9, sta\u010d\u00ed si obliec\u0165 \u0161portov\u00e9 oble\u010denie a vyjs\u0165 z domu. Po p\u00e1r min\u00fatach v\u00e1s v\u0161ak dostihne zad\u00fdchanie, koliky a celkovo sa namiesto s\u013eubovan\u00fdch endorf\u00ednov c\u00edtite len unaven\u00ed a znechuten\u00ed. S na\u0161\u00edm sprievodcom: Ako za\u010da\u0165 beha\u0165? sa v priebehu nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov stane v\u00e1\u0161 be\u017eeck\u00fd tr\u00e9ning jednoduch\u0161\u00edm a dokonca [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1009,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23],"tags":[],"class_list":["post-1004","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beh"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ako za\u010da\u0165 beha\u0165? Tipy pre za\u010d\u00ednaj\u00facich be\u017ecov, \u013eud\u00ed bez kond\u00edcie a s nadv\u00e1hou - sportano.sk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.sk\/blog\/ako-zacat-behat-tipy-pre-zacinajucich-bezcov-ludi-bez-kondicie-a-s-nadvahou\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako za\u010da\u0165 beha\u0165? Tipy pre za\u010d\u00ednaj\u00facich be\u017ecov, \u013eud\u00ed bez kond\u00edcie a s nadv\u00e1hou - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Je rozhodnut\u00e9 &#8211; za\u010dnete be\u017ea\u0165. Ve\u010f je to jednoduch\u00e9, sta\u010d\u00ed si obliec\u0165 \u0161portov\u00e9 oble\u010denie a vyjs\u0165 z domu. Po p\u00e1r min\u00fatach v\u00e1s v\u0161ak dostihne zad\u00fdchanie, koliky a celkovo sa namiesto s\u013eubovan\u00fdch endorf\u00ednov c\u00edtite len unaven\u00ed a znechuten\u00ed. S na\u0161\u00edm sprievodcom: Ako za\u010da\u0165 beha\u0165? sa v priebehu nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov stane v\u00e1\u0161 be\u017eeck\u00fd tr\u00e9ning jednoduch\u0161\u00edm a dokonca [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/ako-zacat-behat-tipy-pre-zacinajucich-bezcov-ludi-bez-kondicie-a-s-nadvahou\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-23T11:17:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-04T09:18:12+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/gdi-63f01b1ae4a4e.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ako za\u010da\u0165 beha\u0165? Tipy pre za\u010d\u00ednaj\u00facich be\u017ecov, \u013eud\u00ed bez kond\u00edcie a s nadv\u00e1hou - sportano.sk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.sk\/blog\/ako-zacat-behat-tipy-pre-zacinajucich-bezcov-ludi-bez-kondicie-a-s-nadvahou\/","og_locale":"sk_SK","og_type":"article","og_title":"Ako za\u010da\u0165 beha\u0165? Tipy pre za\u010d\u00ednaj\u00facich be\u017ecov, \u013eud\u00ed bez kond\u00edcie a s nadv\u00e1hou - sportano.sk","og_description":"Je rozhodnut\u00e9 &#8211; za\u010dnete be\u017ea\u0165. Ve\u010f je to jednoduch\u00e9, sta\u010d\u00ed si obliec\u0165 \u0161portov\u00e9 oble\u010denie a vyjs\u0165 z domu. Po p\u00e1r min\u00fatach v\u00e1s v\u0161ak dostihne zad\u00fdchanie, koliky a celkovo sa namiesto s\u013eubovan\u00fdch endorf\u00ednov c\u00edtite len unaven\u00ed a znechuten\u00ed. 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