{"id":1146,"date":"2024-04-24T08:35:11","date_gmt":"2024-04-24T08:35:11","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=1146"},"modified":"2025-08-06T07:54:49","modified_gmt":"2025-08-06T07:54:49","slug":"beh-v-dazdi-ako-sa-pripravit-co-si-obliect-prakticke-tipy-pre-bezcov","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/beh-v-dazdi-ako-sa-pripravit-co-si-obliect-prakticke-tipy-pre-bezcov\/","title":{"rendered":"Beh v da\u017edi: ako sa pripravi\u0165, \u010do si obliec\u0165? Praktick\u00e9 tipy pre be\u017ecov"},"content":{"rendered":"\n<p><strong>Da\u017ediv\u00e9 po\u010dasie neznamen\u00e1, \u017ee si mus\u00edte vybra\u0165 tr\u00e9ning na be\u017eiacom p\u00e1se doma alebo v posil\u0148ovni. Ak sa dobre priprav\u00edte, budete ma\u0165 spr\u00e1vne oble\u010denie a obuv, beh v da\u017edi bude bezpe\u010dn\u00fd a bude ma\u0165 mnoho v\u00fdhod nielen pre va\u0161e zdravie, ale aj pre va\u0161u pohodu. Okrem toho, \u017ee sa postar\u00e1te o svoju kond\u00edciu, d\u00e1te si aj skvel\u00fd psychick\u00fd tr\u00e9ning. Tu je nieko\u013eko tipov, v\u010faka ktor\u00fdm bude behanie po\u010das da\u017ediv\u00fdch dn\u00ed bezpe\u010dnej\u0161ie a pohodlnej\u0161ie.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Behanie v da\u017edi &#8211; je to bezpe\u010dn\u00e9?<\/h2>\n\n\n\n<p>Behanie v da\u017edi, najm\u00e4 pri slab\u00fdch zr\u00e1\u017ekach, je \u00faplne bezpe\u010dn\u00e9, ak m\u00e1te na sebe spr\u00e1vne oble\u010denie a obuv a nezabudnete dodr\u017eiava\u0165 z\u00e1kladn\u00e9 bezpe\u010dnostn\u00e9 opatrenia. Predov\u0161etk\u00fdm si vyberte oble\u010denie z technick\u00fdch tkan\u00edn, ktor\u00e9 poskytuje dostato\u010dn\u00fa priedu\u0161nos\u0165, pohodlie, ale aj vidite\u013enos\u0165. D\u00f4le\u017eit\u00e9 je v\u0161ak prisp\u00f4sobi\u0165 tempo a intenzitu cvi\u010denia podmienkam a napr\u00edklad nes\u00fastredi\u0165 sa na pr\u00e1cu na r\u00fdchlos\u0165, ale s\u00fastredi\u0165 sa sk\u00f4r na vzdialenos\u0165 a \u010das behu. Cvi\u010denie pri ni\u017e\u0161\u00edch teplot\u00e1ch alebo n\u00e1ro\u010dnej\u0161\u00edch poveternostn\u00fdch podmienkach si toti\u017e vy\u017eaduje, aby telo vynalo\u017eilo viac energie na udr\u017eanie spr\u00e1vnej teploty. Okrem toho klzk\u00fd chodn\u00edk aj v be\u017eeckej obuvi s podr\u00e1\u017ekou s v\u00fdbornou pri\u013enavos\u0165ou st\u00e1le nesie riziko zranenia, preto je lep\u0161ie be\u017ea\u0165 pomal\u0161\u00edm tempom, aby ste mohli pozornej\u0161ie sledova\u0165 trasu a dostato\u010dne r\u00fdchlo reagova\u0165 na pr\u00edpadn\u00e9 prek\u00e1\u017eky. Nezab\u00fadajte, \u017ee beh cez kalu\u017e sa neskon\u010d\u00ed len premo\u010den\u00edm top\u00e1nok a pono\u017eiek, ale m\u00f4\u017ee ma\u0165 za n\u00e1sledok zranenie alebo \u00faraz sp\u00f4soben\u00fd skryt\u00fdm nebezpe\u010denstvom (napr. kame\u0148om, hlbokou jamou at\u010f.). D\u00e1vajte si pozor aj na mokr\u00e9 l\u00edstie, na ktorom sa d\u00e1 \u013eahko po\u0161mykn\u00fa\u0165 alebo sa pod n\u00edm m\u00f4\u017ee skr\u00fdva\u0165 in\u00e9 nebezpe\u010denstvo. Pri behu v da\u017edi sa sna\u017ete by\u0165 mimoriadne opatrn\u00ed, robte kr\u00e1tke kroky a neust\u00e1le sledujte cestu pred sebou.<\/p>\n\n\n\n<p>Treba spomen\u00fa\u0165, \u017ee aj najv\u00e4\u010d\u0161ie be\u017eeck\u00e9 podujatia (napr. Bostonsk\u00fd, Newyorsk\u00fd alebo Lond\u00fdnsky marat\u00f3n) sa konaj\u00fa bez oh\u013eadu na po\u010dasie &#8211; s v\u00fdnimkou skuto\u010dne extr\u00e9mnych podmienok.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/05\/bieganie-w-deszczu-czy-jest-bezpieczne-i-co-daje.png\" alt=\"Behanie v da\u017edi s nepremokav\u00fdm oble\u010den\u00edm pre maxim\u00e1lnu pohodlnos\u0165\" class=\"wp-image-3441\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fdhody behu v da\u017edi<\/h2>\n\n\n\n<p>Nie je m\u00e1lo be\u017ecov, ktor\u00ed kv\u00f4li ochladeniu a osvie\u017eeniu uprednost\u0148uj\u00fa tr\u00e9ning v da\u017ediv\u00fdch d\u0148och, najm\u00e4 po\u010das ve\u013emi slne\u010dn\u00fdch mesiacov a vysok\u00fdch tepl\u00f4t. Naopak, na jese\u0148 alebo za\u010diatkom jari m\u00f4\u017ee by\u0165 preru\u0161enie fyzickej aktivity v nepriaznivom po\u010das\u00ed jedin\u00fdm sp\u00f4sobom, ako si udr\u017ea\u0165 tr\u00e9ningov\u00fa rutinu.<\/p>\n\n\n\n<p>Pre\u010do sa e\u0161te oplat\u00ed beha\u0165 po\u010das da\u017ediv\u00fdch dn\u00ed?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>zlep\u0161enie fyzickej kond\u00edcie a vytrvalosti<\/strong> &#8211; Beh v n\u00e1ro\u010dn\u00fdch poveternostn\u00fdch podmienkach si vy\u017eaduje v\u00e4\u010d\u0161ie \u00fasilie pri ka\u017edom pohybe, preto\u017ee nadmern\u00e1 vlhkos\u0165 a klzk\u00fd povrch s\u0165a\u017euj\u00fa pohyb. To sa m\u00f4\u017ee prejavi\u0165 v lep\u0161ej vytrvalosti, svalovej sile a celkovej kond\u00edcii;<\/li>\n\n\n\n<li><strong>posilnenie imunity<\/strong> &#8211; vystavenie n\u00edzkym teplot\u00e1m a meniacim sa poveternostn\u00fdm podmienkam m\u00f4\u017ee zlep\u0161i\u0165 imunitn\u00fd syst\u00e9m, a t\u00fdm zv\u00fd\u0161i\u0165 odolnos\u0165 organizmu vo\u010di r\u00f4znym infekci\u00e1m;<\/li>\n\n\n\n<li><strong>ment\u00e1lny tr\u00e9ning<\/strong> &#8211; tr\u00e9ning v da\u017edi si vy\u017eaduje v\u00e4\u010d\u0161iu motiv\u00e1ciu a odhodlanie v\u00f4bec vyjs\u0165 z domu. Pravideln\u00e9 prekon\u00e1vanie nechuti by\u0165 akt\u00edvny vonku v nepriazniv\u00fdch poveternostn\u00fdch podmienkach je v\u00fdborn\u00fdm sp\u00f4sobom, ako pracova\u0165 na sebadiscipl\u00edne, lep\u0161ej psychickej odolnosti a schopnosti vyrovna\u0165 sa s \u0165a\u017ekos\u0165ami aj v ka\u017edodennom \u017eivote;<\/li>\n\n\n\n<li><strong>men\u0161ie riziko prehriatia<\/strong> &#8211; D\u00e1\u017e\u010f, najm\u00e4 po\u010das hor\u00facich dn\u00ed alebo intenz\u00edvneho cvi\u010denia, pom\u00e1ha udr\u017eiava\u0165 telesn\u00fa teplotu na spr\u00e1vnej \u00farovni, tak\u017ee je menej pravdepodobn\u00e9, \u017ee sa prehrejete. Okrem toho udr\u017eiavan\u00edm n\u00edzkej telesnej teploty m\u00f4\u017eete zv\u00fd\u0161i\u0165 intenzitu cvi\u010denia a tie\u017e zv\u00fd\u0161i\u0165 r\u00fdchlos\u0165 metabolizmu, \u010d\u00edm sa po\u010das cvi\u010denia sp\u00e1li viac kal\u00f3ri\u00ed;<\/li>\n\n\n\n<li><strong>v\u00e4\u010d\u0161ia sloboda<\/strong> &#8211; mrholenie alebo lejak s\u00fa dobrou z\u00e1mienkou, aby ste nevych\u00e1dzali z domu, v\u010faka \u010domu s\u00fa be\u017eeck\u00e9 trasy menej frekventovan\u00e9 a m\u00f4\u017eete si vychutna\u0165 tr\u00e9ning v pokojnej\u0161om prostred\u00ed.;<\/li>\n\n\n\n<li><strong>pr\u00edprava na vzlety za v\u0161etk\u00fdch podmienok<\/strong> &#8211; v\u00fdberom behu v da\u017edi sa obozn\u00e1mite so \u0161pecifikami tohto typu n\u00e1mahy, tak\u017ee budete po\u010das s\u00fa\u0165a\u017ee spr\u00e1vne pripraven\u00ed, pokia\u013e ide o sp\u00f4sob obliekania a pohybu v zlom po\u010das\u00ed, a m\u00f4\u017eete z\u00edska\u0165 v\u00fdrazn\u00fa v\u00fdhodu oproti ostatn\u00fdm be\u017ecom;<\/li>\n\n\n\n<li><strong>zlep\u0161enie pohody <\/strong>&#8211; aktivita po\u010das da\u017ediv\u00fdch dn\u00ed v\u00e1s zbav\u00ed nap\u00e4tia alebo hnevu, odp\u00fata v\u00e1s od ka\u017edodenn\u00fdch starost\u00ed a v\u010faka uvo\u013e\u0148ovaniu endorf\u00ednov alebo horm\u00f3nov \u0161\u0165astia sa budete c\u00edti\u0165 lep\u0161ie.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/05\/jak-sie-ubrac-do-biegania-w-deszczu.png\" alt=\"Vodeodoln\u00e9 oble\u010denie na beh v da\u017edi, ide\u00e1lne pre ka\u017ed\u00e9 po\u010dasie\" class=\"wp-image-3436\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ako sa obliekate na behanie v da\u017edi?<\/h2>\n\n\n\n<p>Ako hovor\u00ed star\u00e9 pr\u00edslovie: &#8222;Ak teda pl\u00e1nujete beha\u0165 v da\u017edi, uistite sa, \u017ee m\u00e1te spr\u00e1vne oble\u010denie, ktor\u00e9 v\u00e1m zabezpe\u010d\u00ed pohodlie a ochranu pred vlhkom. Oble\u010dte sa &#8222;do cibule&#8220;, aby ste mohli reagova\u0165 a upravi\u0165 po\u010det vrstiev oble\u010denia pod\u013ea meniacich sa poveternostn\u00fdch podmienok. Vyhnite sa bavlnen\u00e9mu oble\u010deniu, preto\u017ee r\u00fdchlo nasiakne vodu a vlhkos\u0165, ale neodv\u00e1dza ju pre\u010d, \u010d\u00edm zvy\u0161uje pocit chladu a zvy\u0161uje hmotnos\u0165. Zvo\u013ete si syntetick\u00e9 vl\u00e1kna a priliehav\u00fd strih &#8211; budete ma\u0165 na sebe menej materi\u00e1lu, ktor\u00fd m\u00f4\u017ee nasiaknu\u0165 vodu, prilepi\u0165 sa na telo a obmedzi\u0165 pohyb, \u010do sp\u00f4sob\u00ed zna\u010dn\u00e9 nepohodlie. Oble\u010dte sa primerane teplote, ako keby bol such\u00fd de\u0148. Treba si uvedomi\u0165, \u017ee \u017eiadne be\u017eeck\u00e9 oble\u010denie v\u00e1m nezaru\u010d\u00ed, \u017ee budete \u00faplne v suchu, ale v\u00fdberom technick\u00fdch materi\u00e1lov si zabezpe\u010d\u00edte dostato\u010dn\u00e9 pohodlie v da\u017edi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Bunda do da\u017e\u010fa<\/h3>\n\n\n\n<p>Tvor\u00ed vrchn\u00fa vrstvu cibu\u013eov\u00e9ho be\u017eeck\u00e9ho oble\u010denia. Beh sofshell mala by by\u0165 \u013eahk\u00e1, nepremokav\u00e1 a vetruvzdorn\u00e1 a z\u00e1rove\u0148 dobre priedu\u0161n\u00e1. Okrem toho je dobr\u00e9, aby bola vybaven\u00e1 nastavite\u013enou kapuc\u0148ou, ktor\u00fa si m\u00f4\u017eete nastavi\u0165 pod\u013ea potreby v z\u00e1vislosti od po\u017eadovan\u00e9ho rozsahu ochrany hlavy a tv\u00e1re. D\u00e1vajte pozor na pr\u00edtomnos\u0165 podlepen\u00fdch \u0161vov. Vytv\u00e1raj\u00fa dodato\u010dn\u00e9 tesnenie, ktor\u00e9 zabra\u0148uje vniknutiu vody do bundy, \u010do je d\u00f4le\u017eit\u00e9 najm\u00e4 pri da\u017edi alebo prechode cez mokr\u00e9 oblasti. Na lep\u0161iu ochranu krku pred vetrom a chladom je u\u017eito\u010dn\u00e1 pr\u00edtomnos\u0165 stojat\u00e9ho goliera.<\/p>\n\n\n\n<p>Na slab\u00fd d\u00e1\u017e\u010f s\u00fa vhodn\u00e9 tieto prostriedky <strong>Softshells <\/strong>alebo <strong>bundy s impregna\u010dnou vrstvou DWR (Durable Water Repellency)<\/strong>, ktor\u00fd odpudzuje kvapky vlhkosti a zabra\u0148uje ich nasiaknutiu do tkaniny. Na druhej strane, na tr\u00e9ning v pr\u00edvalov\u00fdch da\u017e\u010foch je ide\u00e1lny nasleduj\u00faci materi\u00e1l <strong>bunda do da\u017e\u010fa s membr\u00e1nou<\/strong>, ktor\u00e9 z\u00e1rove\u0148 zabezpe\u010duj\u00fa dobr\u00fa cirkul\u00e1ciu vzduchu a maj\u00fa odoln\u00e9 \u0161vy a nepremokav\u00e9 zipsy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nohavice<\/h3>\n\n\n\n<p>Vhodn\u00e9 <strong>be\u017eeck\u00e9 nohavice alebo leg\u00edny <\/strong>v da\u017edi by mali by\u0165 \u013eahk\u00e9 a nepremokav\u00e9. Vyberajte si termoakt\u00edvne modely vyroben\u00e9 z \u013eahk\u00fdch a pru\u017en\u00fdch materi\u00e1lov (napr.. <strong>rip-stop<\/strong>), ktor\u00e9 neobmedzuj\u00fa pohyb, ale zaru\u010duj\u00fa dobr\u00fa cirkul\u00e1ciu vzduchu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Termotri\u010dko<\/h3>\n\n\n\n<p>Vyberte si tri\u010dko vyroben\u00e9 z technick\u00fdch vl\u00e1kien, ktor\u00e9 odv\u00e1dzaj\u00fa vlhkos\u0165, udr\u017euj\u00fa v\u00e1s v suchu a teple a umo\u017e\u0148uj\u00fa v\u00e1m vychutna\u0165 si beh v da\u017edi. Vyberte si priliehav\u00fd alebo be\u017en\u00fd strih, ktor\u00fd nebude obmedzova\u0165 pohyb.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Termoakt\u00edvna spodn\u00e1 bielize\u0148<\/h3>\n\n\n\n<p>Pri tr\u00e9ningu na beh v nepriazniv\u00fdch poveternostn\u00fdch podmienkach je najlep\u0161ou vo\u013ebou <strong>r\u00fdchloschn\u00faca spodn\u00e1 bielize\u0148 s bez\u0161vovou kon\u0161trukciou<\/strong>, \u010d\u00edm sa zn\u00ed\u017ei riziko odierania. Je d\u00f4le\u017eit\u00e9, aby dobre sedel a z\u00e1rove\u0148 zaru\u010doval vo\u013enos\u0165 pohybu. Pre be\u017ekyne je tie\u017e ve\u013emi d\u00f4le\u017eit\u00e9 nosi\u0165 spr\u00e1vne prisp\u00f4soben\u00fa \u0161portov\u00fa podprsenku. Praktick\u00e9 tipy na n\u00e1kup n\u00e1jdete v \u010dl\u00e1nku: <a href=\"https:\/\/sportano.sk\/blog\/ako-si-vybrat-sportovu-podprsenku-komplexny-sprievodca\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ako si vybra\u0165 \u0161portov\u00fa podprsenku<\/a>?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pr\u00edslu\u0161enstvo na behanie v da\u017edi<\/h3>\n\n\n\n<p>Na tr\u00e9ning v da\u017edi je dobrou vo\u013ebou <strong>be\u017eeck\u00e1 \u010diapka s k\u0161iltom<\/strong>, ktor\u00e9 ochr\u00e1nia va\u0161e o\u010di pred da\u017e\u010fom, tak\u017ee si nebudete musie\u0165 neust\u00e1le utiera\u0165 vodu z tv\u00e1re a zaru\u010dia v\u00e1m dostato\u010dn\u00fa vidite\u013enos\u0165. Po\u010das chladnej\u0161\u00edch a vetern\u00fdch dn\u00ed je dobr\u00e9 nosi\u0165 \u013eahk\u00e9 <strong>rukavice <\/strong>a multifunk\u010dn\u00e9 z\u00e1vesn\u00e9 zariadenie <strong>buff<\/strong>. D\u00f4le\u017eit\u00e9 je tie\u017e ma\u0165 spr\u00e1vne robustn\u00e9 <strong>be\u017eeck\u00e9 pono\u017eky <\/strong>syntetick\u00fdch vl\u00e1kien a s pr\u00eddavkom <strong>merino vlna<\/strong>. Pri behu v da\u017edi v horskom alebo blatistom ter\u00e9ne je dobr\u00e9 nosi\u0165 <strong>stuput<\/strong>, ktor\u00e9 chr\u00e1nia nohy a obuv pred kontaktom s vlhkos\u0165ou a zni\u017euj\u00fa riziko zne\u010distenia alebo po\u0161kodenia nohav\u00edc a obuvi.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/05\/jakie-buty-do-biegania-deszczu-wybrac.png\" alt=\"Be\u017eeck\u00e9 top\u00e1nky na mokr\u00fd povrch v da\u017edi\" class=\"wp-image-3435\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ak\u00e9 top\u00e1nky na behanie v da\u017edi?<\/h2>\n\n\n\n<p>V pr\u00edpade <strong>top\u00e1nky na behanie v da\u017edi<\/strong> existuj\u00fa dve kateg\u00f3rie be\u017ecov &#8211; z\u00e1stancovia nepremokavej obuvi a milovn\u00edci klasick\u00fdch be\u017eeck\u00fdch modelov so sie\u0165ovinou. Prv\u00e1 skupina si zvy\u010dajne vyber\u00e1 be\u017eeck\u00fa obuv s priedu\u0161nou, nepremokavou membr\u00e1nou. <strong>Gore-Tex\u00ae<\/strong>, ktor\u00e1 zabra\u0148uje prenikaniu vody, ale z\u00e1rove\u0148 \u00fa\u010dinne odv\u00e1dza prebyto\u010dn\u00fa vlhkos\u0165, aby nohy zostali v suchu. Druh\u00e1 skupina sa spolieha napr. na <strong><a href=\"https:\/\/sportano.sk\/bezecka-obuv\/terenne-bezecke-topanky\">outdoorov\u00e1 be\u017eeck\u00e1 obuv<\/a><\/strong> s pevnej\u0161ou sie\u0165ovinou, ktor\u00e1 \u00fa\u010dinne odpudzuje vodu. \u010ci u\u017e uprednost\u0148ujete nepremokav\u00fa alebo klasick\u00fa be\u017eeck\u00fa obuv, je dobr\u00e9, aby mala jemn\u00fd a agres\u00edvny dez\u00e9n s lemovan\u00edm pre lep\u0161iu pri\u013enavos\u0165 na mokrom povrchu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Behanie po\u010das da\u017ediv\u00fdch dn\u00ed &#8211; na \u010do treba myslie\u0165?<\/h2>\n\n\n\n<p>Aby bol beh v da\u017edi bezpe\u010dn\u00fd a prospe\u0161n\u00fd, je dobr\u00e9 ma\u0165 na pam\u00e4ti nieko\u013eko d\u00f4le\u017eit\u00fdch bodov:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>predpove\u010f po\u010dasia<\/strong> &#8211; vopred si skontrolujte predpove\u010f po\u010dasia a napl\u00e1nujte si, \u017ee na tr\u00e9ning p\u00f4jdete \u010do najviac v obdob\u00ed s najmen\u0161\u00edm mno\u017estvom zr\u00e1\u017eok. Zdr\u017ete sa behu, ak s\u00fa predpovedan\u00e9 b\u00farky (kv\u00f4li riziku blesku alebo p\u00e1du stromu na trasu), v\u00edchrica (kv\u00f4li nebezpe\u010denstvu padaj\u00facich kon\u00e1rov) alebo d\u00e1\u017e\u010f a n\u00edzke teploty;<\/li>\n\n\n\n<li><strong>pl\u00e1novanie trasy <\/strong>&#8211; vyh\u00fdbajte sa tras\u00e1m v oblastiach n\u00e1chyln\u00fdch na z\u00e1plavy a pri riekach, jazer\u00e1ch at\u010f.;<\/li>\n\n\n\n<li><strong>reflektory<\/strong> &#8211; nevyhnutn\u00e1 s\u00fa\u010das\u0165 be\u017eeck\u00e9ho oble\u010denia v zl\u00fdch podmienkach a pri zn\u00ed\u017eenej vidite\u013enosti, ktor\u00e1 zvy\u0161uje va\u0161u bezpe\u010dnos\u0165;<\/li>\n\n\n\n<li><strong>baterka alebo in\u00fd zdroj svetla <\/strong>&#8211; dobr\u00e1 \u010delov\u00e1 baterka sa v\u00e1m bude hodi\u0165 na neosvetlen\u00fdch tras\u00e1ch, najm\u00e4 ak beh\u00e1te v \u0161ere neskor\u00e9ho popoludnia alebo po zotmen\u00ed;<\/li>\n\n\n\n<li><strong>ochrana proti oderu <\/strong>&#8211; kontakt mokr\u00e9ho oble\u010denia s poko\u017ekou m\u00f4\u017ee vies\u0165 k bolestiv\u00fdm odrenin\u00e1m alebo p\u013euzgierom. Aby ste tomu predi\u0161li, naneste kr\u00e9m\/mas\u0165 proti oderu na najn\u00e1chylnej\u0161ie miesta (podpazu\u0161ie, stehn\u00e1, slabiny, bradavky, oblasti \u010dlenkov pri l\u00ednii pono\u017eiek a u \u017eien poko\u017eku pod ramienkami a spodn\u00fdm p\u00e1sikom \u0161portovej podprsenky);<\/li>\n\n\n\n<li><strong>elektronika <\/strong>&#8211; ak m\u00f4\u017eete, vzdajte sa po\u010d\u00favania hudby alebo audiokn\u00edh po\u010das tr\u00e9ningu v da\u017edi a elektronick\u00e9 zariadenia nechajte doma. Je to dobr\u00fd tr\u00e9ning aj preto, \u017ee menej rozpty\u013eovania v\u00e1m umo\u017en\u00ed lep\u0161ie sa s\u00fastredi\u0165 na situ\u00e1ciu na ihrisku. Ak si bezpodmiene\u010dne potrebujete vzia\u0165 so sebou smartf\u00f3n alebo in\u00fa elektroniku, chr\u00e1\u0148te ich pred mokrom pou\u017eit\u00edm \u0161peci\u00e1lneho puzdra\/kufr\u00edka alebo schovan\u00edm zariadenia do vrecka s vodotesn\u00fdm zipsom;<\/li>\n\n\n\n<li><strong>zahrievanie<\/strong> &#8211; je vhodn\u00e9 ju vykon\u00e1va\u0165 v uzavretej miestnosti, aby sa skr\u00e1til \u010das eskorty pre d\u00e1\u017e\u010f a chlad. Viac inform\u00e1ci\u00ed n\u00e1jdete v na\u0161om \u010dl\u00e1nku: <a href=\"https:\/\/sportano.sk\/blog\/rozcvicka-pred-behom-ako-by-mala-vyzerat-a-ako-dlho-by-mala-trvat-rozcvicka-pre-zaciatocnikov-a-pokrocilych-bezcov\/\">Rozcvi\u010dka pred behom<\/a>;<\/li>\n\n\n\n<li><strong>dodato\u010dn\u00e1 energia <\/strong>&#8211; ty\u010dinka, energetick\u00fd g\u00e9l alebo in\u00e9 ob\u010derstvenie v\u00e1m dod\u00e1 energiu nielen na trase, ale pom\u00f4\u017ee v\u00e1m pre\u017ei\u0165 aj kr\u00edzov\u00e9 momenty;<\/li>\n\n\n\n<li><strong>ochladenie a stre\u010ding <\/strong>&#8211; po skon\u010den\u00ed behu sa sna\u017ete \u010do najsk\u00f4r vr\u00e1ti\u0165 na tepl\u00e9 a such\u00e9 miesto a vyzle\u010dte si mokr\u00e9 oble\u010denie a obuv, aby sa va\u0161e telo \u010falej neochladzovalo. Ochladenie a stre\u010ding po tr\u00e9ningu si urobte doma;<\/li>\n\n\n\n<li><strong>tepl\u00e1 sprcha, such\u00e9 oble\u010denie, tepl\u00fd n\u00e1poj a regenera\u010dn\u00e9 jedlo<\/strong> <strong>&#8211; <\/strong>aby ste sa o seba mohli postara\u0165 po tr\u00e9ningu v n\u00e1ro\u010dn\u00fdch podmienkach;<\/li>\n\n\n\n<li><strong>starostlivos\u0165 o be\u017eeck\u00fa obuv<\/strong> &#8211; Vyberte stielku, pou\u017eite handri\u010dku alebo kefu a o\u010distite top\u00e1nky od blata a in\u00fdch ne\u010dist\u00f4t. Potom ich nechajte vyschn\u00fa\u0165 na vzdu\u0161nom mieste, vyhnite sa priamemu kontaktu s radi\u00e1torom alebo in\u00fdm zdrojom tepla, aby nedo\u0161lo k ich po\u0161kodeniu (napr. rozpleteniu \u0161vov alebo vzniku deform\u00e1ci\u00ed). Do top\u00e1nok m\u00f4\u017eete tie\u017e vlo\u017ei\u0165 papier, ktor\u00fd absorbuje vlhkos\u0165 a skr\u00e1ti \u010das su\u0161enia.<\/li>\n<\/ul>\n\n\n\n<p>Ak sa rozhodnete be\u017ea\u0165 v da\u017edi, s <strong>Sportano.sk<\/strong> vybavte svoj \u0161portov\u00fd \u0161atn\u00edk spr\u00e1vnym oble\u010den\u00edm a obuvou, aby bol tr\u00e9ning v nepriaznivom po\u010das\u00ed \u00faplne bezpe\u010dn\u00fd a pr\u00edjemn\u00fd. V na\u0161ej ponuke n\u00e1jdete <a href=\"https:\/\/sportano.sk\/bezecke-oblecenie\">d\u00e1mske a p\u00e1nske be\u017eeck\u00e9 oble\u010denie<\/a> vyroben\u00e9 z kvalitn\u00fdch materi\u00e1lov pre vysok\u00fa priedu\u0161nos\u0165 a tepeln\u00fd komfort, od tak\u00fdch uzn\u00e1van\u00fdch be\u017eeck\u00fdch zna\u010diek, ako s\u00fa: <strong>Saucony, DYNAFIT, ASICS, New Balance, Nike, PUMA, On Running, Mizuno <\/strong>alebo<strong> Under Armour<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Da\u017ediv\u00e9 po\u010dasie neznamen\u00e1, \u017ee si mus\u00edte vybra\u0165 tr\u00e9ning na be\u017eiacom p\u00e1se doma alebo v posil\u0148ovni. Ak sa dobre priprav\u00edte, budete ma\u0165 spr\u00e1vne oble\u010denie a obuv, beh v da\u017edi bude bezpe\u010dn\u00fd a bude ma\u0165 mnoho v\u00fdhod nielen pre va\u0161e zdravie, ale aj pre va\u0161u pohodu. Okrem toho, \u017ee sa postar\u00e1te o svoju kond\u00edciu, d\u00e1te si aj [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1149,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23],"tags":[],"class_list":["post-1146","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>Beh v da\u017edi: ako sa pripravi\u0165, \u010do si obliec\u0165? Praktick\u00e9 tipy pre be\u017ecov - 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\/beh-v-dazdi-ako-sa-pripravit-co-si-obliect-prakticke-tipy-pre-bezcov\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beh v da\u017edi: ako sa pripravi\u0165, \u010do si obliec\u0165? Praktick\u00e9 tipy pre be\u017ecov - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Da\u017ediv\u00e9 po\u010dasie neznamen\u00e1, \u017ee si mus\u00edte vybra\u0165 tr\u00e9ning na be\u017eiacom p\u00e1se doma alebo v posil\u0148ovni. Ak sa dobre priprav\u00edte, budete ma\u0165 spr\u00e1vne oble\u010denie a obuv, beh v da\u017edi bude bezpe\u010dn\u00fd a bude ma\u0165 mnoho v\u00fdhod nielen pre va\u0161e zdravie, ale aj pre va\u0161u pohodu. Okrem toho, \u017ee sa postar\u00e1te o svoju kond\u00edciu, d\u00e1te si aj [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/beh-v-dazdi-ako-sa-pripravit-co-si-obliect-prakticke-tipy-pre-bezcov\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-24T08:35:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-06T07:54:49+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/bieganie-w-deszczu-jak-sie-przygotowac-w-co-ubrac.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=\"10 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beh v da\u017edi: ako sa pripravi\u0165, \u010do si obliec\u0165? 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Okrem toho, \u017ee sa postar\u00e1te o svoju kond\u00edciu, d\u00e1te si aj [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/beh-v-dazdi-ako-sa-pripravit-co-si-obliect-prakticke-tipy-pre-bezcov\/","og_site_name":"sportano.sk","article_published_time":"2024-04-24T08:35:11+00:00","article_modified_time":"2025-08-06T07:54:49+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/bieganie-w-deszczu-jak-sie-przygotowac-w-co-ubrac.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Sylwia Stwora-Petela","Predpokladan\u00fd \u010das \u010d\u00edtania":"10 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/beh-v-dazdi-ako-sa-pripravit-co-si-obliect-prakticke-tipy-pre-bezcov\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/beh-v-dazdi-ako-sa-pripravit-co-si-obliect-prakticke-tipy-pre-bezcov\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"Beh v da\u017edi: ako sa pripravi\u0165, \u010do si obliec\u0165? 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