{"id":1648,"date":"2024-08-16T12:41:24","date_gmt":"2024-08-16T12:41:24","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=1648"},"modified":"2025-08-08T10:46:52","modified_gmt":"2025-08-08T10:46:52","slug":"beh-v-horucom-pocasi-10-rad-ako-behat-v-obdobi-leta","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/beh-v-horucom-pocasi-10-rad-ako-behat-v-obdobi-leta\/","title":{"rendered":"Beh v hor\u00facom po\u010das\u00ed. 10 r\u00e1d, ako beha\u0165 v obdob\u00ed leta \u00a0"},"content":{"rendered":"\n

Beh v hor\u00fa\u010dave m\u00f4\u017ee by\u0165 nemalou v\u00fdzvou, ale ak dodr\u017e\u00edte v\u0161etky z\u00e1sady bezpe\u010dnosti, oble\u010diete si vhodn\u00e9 oble\u010denie a budete dba\u0165 o hydrat\u00e1ciu, aj po\u010das vysok\u00fdch tepl\u00f4t si budete m\u00f4c\u0165 st\u00e1le vychutn\u00e1va\u0165 pravideln\u00fd tr\u00e9ning. Pon\u00fakame 10 praktick\u00fdch r\u00e1d t\u00fdkaj\u00facich sa toho, ako sa pripravi\u0165 na beh v lete, aby bola va\u0161a fyzick\u00e1 n\u00e1maha efekt\u00edvna a bezpe\u010dn\u00e1.<\/strong> <\/span><\/p>\n\n\n\n

Je beh v hor\u00fa\u010dave zdrav\u00fd? <\/span><\/span><\/h2>\n\n\n\n

Behanie v hor\u00fa\u010dave m\u00f4\u017ee by\u0165 nam\u00e1havej\u0161ie a n\u00e1ro\u010dnej\u0161ie pre organizmus, ako behanie po\u010das chladnej\u0161\u00edch dn\u00ed. Vysok\u00e9 teploty zvy\u0161uj\u00fa riziko prehriatia a dehydrat\u00e1cie, a dlhodob\u00e9 vystavenie slne\u010dn\u00e9mu \u017eiareniu bez vhodn\u00fdch ochrann\u00fdch prostriedkov, m\u00f4\u017ee vies\u0165 ku zdravotn\u00fdm probl\u00e9mom, okrem in\u00fdch k slne\u010dn\u00e9mu \u00fapalu. Av\u0161ak behanie v hor\u00fa\u010dave m\u00f4\u017ee by\u0165 zdrav\u00e9 vtedy, ke\u010f dodr\u017eiavate bezpe\u010dnostn\u00e9 pravidl\u00e1. <\/span>Beh <\/u><\/span><\/a>v lete m\u00f4\u017ee by\u0165 dokonca zdraviu prospe\u0161n\u00fd. Tr\u00e9ning vo vy\u0161\u0161\u00edch teplot\u00e1ch m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 odolnos\u0165 organizmu, zlep\u0161i\u0165 tepeln\u00fa adapt\u00e1ciu a lep\u0161ie odol\u00e1vanie teplu. M\u00f4\u017ee tie\u017e zlep\u0161i\u0165 funkciu obehov\u00e9ho syst\u00e9mu a zv\u00fd\u0161i\u0165 produkciu \u010derven\u00fdch krviniek. <\/span><\/span><\/p>\n\n\n\n

Beh v hor\u00fa\u010dav\u00e1ch. 10 praktick\u00fdch r\u00e1d <\/span><\/span><\/h2>\n\n\n\n

Aby sa leto nemuselo sp\u00e1ja\u0165 len s vyh\u00fdban\u00edm sa be\u017eeck\u00fdm tr\u00e9ningom po\u010das t\u00fdch najteplej\u0161\u00edch dn\u00ed, je d\u00f4le\u017eit\u00e9, aby ste svoj tr\u00e9ning prisp\u00f4sobili atmosf\u00e9rick\u00fdm podmienkam, vhodne sa obliekli, postarali o hydrat\u00e1ciu a po\u010d\u00favali sign\u00e1ly vlastn\u00e9ho organizmu. Preto uv\u00e1dzame nieko\u013eko r\u00e1d, v\u010faka ktor\u00fdm bude beh v hor\u00fa\u010dave pr\u00edjemn\u00fdm a bezpe\u010dn\u00fdm z\u00e1\u017eitkom. <\/span><\/p>\n\n\n\n

\"Dvojica<\/figure>\n\n\n\n

Vyberte si vhodn\u00fd \u010das na tr\u00e9ning <\/span><\/span><\/h3>\n\n\n\n

V lete sa vyberte beha\u0165 ide\u00e1lne skoro r\u00e1no (medzi 5:00 h a 9:00 h), ke\u010f teplota e\u0161te nie je pr\u00edli\u0161 vysok\u00e1 a slnko nehreje pr\u00edli\u0161 intenz\u00edvne. Dobrou vo\u013ebou je taktie\u017e beh neskoro ve\u010der. Vyh\u00fdbajte sa najhor\u00facej\u0161\u00edm \u010dastiam d\u0148a, \u010di\u017ee hodin\u00e1m okolo poludnia a skor\u00e9ho popoludnia (medzi 10:00 h a 15:00 h). <\/span><\/p>\n\n\n\n

Skontrolujte vlhkos\u0165 <\/span><\/span><\/h3>\n\n\n\n

Vlhkos\u0165 m\u00f4\u017ee vpl\u00fdva\u0165 na to, ako teplo v\u00e1m bude pri behu, preto pre tr\u00e9ningom skontrolujte predpove\u010f po\u010dasia a v\u0161\u00edmajte si aj tento \u00fadaj. Vlhkos\u0165 vzduchu nad 40 % zvy\u0161uje pocitov\u00fa teplotu a s\u0165a\u017euje chladenie organizmu. Pri vysokej \u00farovni vlhkosti sa pot pomaly odv\u00e1dza z poko\u017eky, \u010do m\u00f4\u017ee pri zv\u00fd\u0161enej fyzickej n\u00e1mahe sp\u00f4sobi\u0165 prehriatie organizmu. Pri vysokej vlhkosti a teplote zv\u00e1\u017ete tr\u00e9ning vo vn\u00fatri (napr. beh na trena\u017e\u00e9ri). <\/span><\/span><\/p>\n\n\n\n

Vhodne sa oble\u010dte<\/span><\/span><\/h3>\n\n\n\n

Vyberte si \u013eahk\u00e9 a priedu\u0161n\u00e9 technick\u00e9 be\u017eeck\u00e9 oble\u010denie z tkan\u00edn spo\u013eahlivo odv\u00e1dzaj\u00facich vlhkos\u0165 a s mo\u017enos\u0165ou r\u00fdchleho vyschnutia, aby ste ostali v suchu a zachovali si st\u00e1lu telesn\u00fa teplotu. Pri behu vo vysok\u00fdch teplot\u00e1ch sa najlep\u0161ie osved\u010d\u00ed termoakt\u00edvne oble\u010denie zo syntetick\u00fdch materi\u00e1lov (polyester, nylon) vo svetl\u00fdch farb\u00e1ch, ktor\u00e9 odr\u00e1\u017eaj\u00fa slne\u010dn\u00e9 l\u00fa\u010de. Stavte na oble\u010denie na beh s ochranou proti ultrafialov\u00fdm l\u00fa\u010dom (UPF), ktor\u00e9 chr\u00e1ni pred UV \u017eiaren\u00edm. Vyh\u00fdbajte sa \u0165a\u017ek\u00fdm materi\u00e1lom, bavlne a tmav\u00fdm farb\u00e1m, ktor\u00e9 m\u00f4\u017eu zadr\u017eiava\u0165 teplo.<\/span><\/span><\/p>\n\n\n\n

V pr\u00edpade obuvi na beh v hor\u00facom po\u010das\u00ed, najlep\u0161ou mo\u017enos\u0165ou bude model vybaven\u00fd sie\u0165ovinou mesh zaru\u010duj\u00facou po\u017eadovan\u00fa cirkul\u00e1ciu vzduchu, hrub\u0161iu podr\u00e1\u017eku z peny EVA, ktor\u00e1 umo\u017en\u00ed izolova\u0165 chodidlo od hor\u00faceho povrchu (osobitne asfaltu) a zvr\u0161ok v svetl\u00fdch farb\u00e1ch. Noste \u010diapku so \u0161iltom alebo \u0161ilt a slne\u010dn\u00e9 okuliare, aby ste svoj zrak ochr\u00e1nili pre UV \u017eiaren\u00edm.<\/span><\/span><\/p>\n\n\n\n

Pou\u017e\u00edvajte kr\u00e9m na opa\u013eovanie <\/span><\/span><\/h3>\n\n\n\n

Sk\u00f4r ne\u017e vykro\u010d\u00edte von, natrite si odhalen\u00e9 \u010dasti tela, ako tv\u00e1r, ruky a nohy, kr\u00e9mom s filtrom chr\u00e1niacim pred \u0161kodliv\u00fdmi \u00fa\u010dinkami slne\u010dn\u00e9ho \u017eiarenia s vhodn\u00fdm ochrann\u00fdm faktorom (SPF). Pou\u017e\u00edvajte taktie\u017e ochrann\u00fd balzam na pery, aby ste sa vyhli ich vysu\u0161eniu a praskaniu.<\/span><\/p>\n\n\n\n

\"\u017dena<\/figure>\n\n\n\n

Pl\u00e1nujte si trasu v tieni <\/span><\/span><\/h3>\n\n\n\n

Aby ste si zaru\u010dili v\u00e4\u010d\u0161ie pohodlie a bezpe\u010dnos\u0165 pri behu v letnom obdob\u00ed, sna\u017ete sa napl\u00e1nova\u0165 si trasu tak, aby na nej bolo \u010do najviac zatienen\u00fdch miest alebo mno\u017estvo stromov. Vyh\u00fdbajte sa otvoren\u00fdm priestranstv\u00e1m vystaven\u00fdm priamemu slnku, ako aj asfaltu a bet\u00f3nu (zadr\u017eiavaj\u00fa viac tepla). Ak m\u00e1te pr\u00edstup k be\u017eeck\u00fdm tras\u00e1m v bl\u00edzkosti jazera, rieky alebo k\u00fapaliska, napl\u00e1nujte si tr\u00e9ningu v ich okol\u00ed \u2013 m\u00f4\u017eete vyu\u017ei\u0165 prest\u00e1vky v behu, aby ste sa schladili vo vode.<\/span><\/span><\/p>\n\n\n\n

Prisp\u00f4sobte intenzitu tr\u00e9ningu <\/span><\/span><\/h3>\n\n\n\n

Ke\u010f\u017ee vysok\u00e9 teploty m\u00f4\u017eu zni\u017eova\u0165 efektivitu cvi\u010denia, prisp\u00f4sobte tempo a intenzitu cvi\u010denia atmosf\u00e9rick\u00fdm podmienkam. Tak\u00fdmto sp\u00f4sobom zn\u00ed\u017eite riziko prehriatia. Oplat\u00ed sa vyhradi\u0165 si 2 t\u00fd\u017edne na to, aby ste si zvykli beha\u0165 v hor\u00fa\u010dave krat\u0161\u00edmi tr\u00e9ningami v pokojnej\u0161om tempe. S\u00fastre\u010fte sa viac na intenzitu tr\u00e9ningu, ne\u017e sa \u010das a r\u00fdchlos\u0165. V hor\u00facich d\u0148och sa vyh\u00fdbajte r\u00fdchlostn\u00fdm tr\u00e9ningom a dlh\u00fdm vzdialenostiam. Bu\u010fte pripraven\u00ed prisp\u00f4sobi\u0165 tr\u00e9ningov\u00fd program hor\u00fa\u010dav\u00e1m a priebe\u017ene ho modifikova\u0165. Neznerv\u00f3z\u0148ujte sa, ke\u010f va\u0161e v\u00fdsledky bud\u00fa hor\u0161ie a budete beha\u0165 pomal\u0161ie \u2013 v lete je to norm\u00e1lne.<\/span><\/p>\n\n\n\n

\"Be\u017eky\u0148a<\/figure>\n\n\n\n

Dodr\u017eiavajte pitn\u00fd re\u017eim <\/span><\/span><\/h3>\n\n\n\n

Vhodn\u00fd pr\u00edjem tekut\u00edn sa net\u00fdka len samotn\u00e9ho be\u017eeck\u00e9ho tr\u00e9ningu, ale je d\u00f4le\u017eit\u00fd pre aj po za\u010diatku fyzickej aktivity. Hlavne v hor\u00facich d\u0148och sa vyh\u00fdbajte sladen\u00fdm n\u00e1pojom s obsahom alkoholu a kofe\u00ednu, ke\u010f\u017ee m\u00f4\u017eu vies\u0165 k strate tekut\u00edn. Je potrebn\u00e9 pam\u00e4ta\u0165 na to, \u017ee aj antihistam\u00ednov\u00e9 a antidepres\u00edvne lieky m\u00f4\u017eu ma\u0165 odvod\u0148uj\u00faci efekt, preto sa odpor\u00fa\u010da neu\u017e\u00edva\u0165 ich bezprostredne pred behom.<\/span><\/span><\/p>\n\n\n\n

Pribli\u017ene 2 hodiny pred tr\u00e9ningom sa sna\u017ete vypi\u0165 dva poh\u00e1re vody a zjes\u0165 v\u00fddatn\u00e9 jedno. Je to posta\u010duj\u00faci \u010das na to, aby ho v\u00e1\u0161 organizmus stihol str\u00e1vi\u0165 a vy ste sa vyhli za\u017e\u00edvac\u00edm \u0165a\u017ekostiam, nad\u00favaniu a bolesti brucha. Asi 15 min\u00fat pred tr\u00e9ningom vypite okolo 100 ml vody. Po\u010das behu sa taktie\u017e pravidelne zavod\u0148ujte. Tekutiny pite pomaly a mal\u00fdmi d\u00fa\u0161kami. S pit\u00edm to nepreh\u00e1\u0148ajte, hlavne, ak m\u00e1te citliv\u00fd \u017eal\u00fadok, preto\u017ee v\u010faka tomu sa vyhnete nepr\u00edjemn\u00e9mu pocitu roztiahnut\u00e9ho \u017eal\u00fadka sp\u00f4soben\u00e9ho r\u00fdchlym vypit\u00edm ve\u013ek\u00e9ho mno\u017estva vody. Ke\u010f\u017ee pri poten\u00ed str\u00e1cate nevyhnutn\u00e9 miner\u00e1ly, okrem in\u00fdch sod\u00edk, drasl\u00edk, magn\u00e9zium a v\u00e1pnik, dobr\u00fdm n\u00e1vykom je pitie izotonick\u00e9ho n\u00e1poja alebo pr\u00edjem elektrolytov vo forme \u0161umiv\u00fdch tabliet. Ak sa rozhodnete pre hotov\u00fd n\u00e1poj s elektrolytmi, poh\u013eadajte tak\u00fd, ktor\u00fd m\u00e1 n\u00edzky obsah cukru.<\/span><\/span><\/p>\n\n\n\n

Viac n\u00e1jdete v na\u0161om pr\u00edspevku: <\/span>Spr\u00e1vna hydrat\u00e1cia tela<\/u><\/span><\/a> . <\/span> <\/span><\/span><\/p>\n\n\n\n

Vyu\u017eite chladenie <\/span><\/span><\/h3>\n\n\n\n

Vysk\u00fa\u0161ajte si pred behom a po n\u00e1vrate z tr\u00e9ningu ochladi\u0165 telo (dajte si chladn\u00fa sprchu). Pri behu v hor\u00fa\u010dave m\u00f4\u017eete na ochladenie pou\u017ei\u0165 vodu a chladiace uter\u00e1ky \u2013 prikladajte si ich na vn\u00fatorn\u00fa stranu z\u00e1p\u00e4st\u00ed, hlavu, krk a podpazu\u0161ie, aby ste si trochu zn\u00ed\u017eili teplotu tela. <\/span><\/span><\/p>\n\n\n\n

Po\u010d\u00favajte svoje telo <\/span><\/span><\/h3>\n\n\n\n

Venujte pozornos\u0165 sign\u00e1lom v\u00e1\u0161ho tela. Ak sa po\u010das n\u00e1mahy objav\u00ed oslabenie, z\u00e1vraty hlavy, nevo\u013enos\u0165 dezorient\u00e1cia, citlivos\u0165 na svetlo, nadmern\u00e9 potenie, chladn\u00e1, bled\u00e1 a lepkav\u00e1 poko\u017eka alebo r\u00fdchly pulz, mali by ste okam\u017eite presta\u0165 beha\u0165, ukry\u0165 sa od priameho slnka, odpo\u010din\u00fa\u0165 si, napi\u0165 sa vody a na telo si ochladi\u0165 mokr\u00fdm, chladn\u00fdm uter\u00e1kom. Ak sa v\u00e1\u0161 stav nezlep\u0161\u00ed, vyh\u013eadajte lek\u00e1rsku pomoc.<\/span><\/span><\/p>\n\n\n\n

Behajte vo dvojici <\/span><\/span><\/h3>\n\n\n\n

Dobr\u00fdm rie\u0161en\u00edm behania v hor\u00facom po\u010das\u00ed je ma\u0165 tr\u00e9ningov\u00e9ho partnera, ktor\u00fd v\u00e1m bude v pr\u00edpade n\u00e1hleho zhor\u0161enia zdravotn\u00e9ho stavu schopn\u00fd poskytn\u00fa\u0165 pomoc. \u010co sa t\u00fdka behu samotn\u00e9ho, po\u010das letn\u00fdch mesiacov sa oplat\u00ed (a nielen vtedy) d\u00f4veryhodnej osobe spr\u00edstupni\u0165 svoju lokalitu napr. cez aplik\u00e1ciu na beh typu Strava.<\/span><\/p>\n\n\n\n

\"P\u00e1r<\/figure>\n\n\n\n

Ak ste sa rozhodli zabeha\u0165 si v hor\u00facom po\u010das\u00ed, nezabudnite, \u017ee zdravie a bezpe\u010dnos\u0165 s\u00fa najd\u00f4le\u017eitej\u0161ie. Ak s\u00fa podmienky pr\u00edli\u0161 extr\u00e9mne alebo sa c\u00edtite nekomfortne, rad\u0161ej presu\u0148te tr\u00e9ning na in\u00fd de\u0148 alebo si vyberte in\u00fd typ pohybu v chladnej\u0161\u00edch podmienkach. Vyberte sa zabeha\u0165 si do posil\u0148ovne alebo na silov\u00fd tr\u00e9ning, pr\u00edpadne si doma urobte tr\u00e9ning typu HIIT \u010di tabata (viac sa dozviete v na\u0161ich pr\u00edspevkoch na blogu: <\/span>HIIT: ak\u00fd je to tr\u00e9ning<\/u><\/span><\/a> a <\/span>Tabata<\/u><\/span><\/a> ). K\u013e\u00fa\u010dom je pru\u017en\u00fd re\u017eim a ochrana pred najintenz\u00edvnej\u0161\u00edmi hor\u00fa\u010davami a vlhkos\u0165ou. Ak m\u00e1te ak\u00e9ko\u013evek pochybnosti pred t\u00fdm, ne\u017e po\u010das hor\u00facich dn\u00ed za\u010dnete tr\u00e9nova\u0165, oplat\u00ed sa ich prekonzultova\u0165 so svojim lek\u00e1rom.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Beh v hor\u00fa\u010dave m\u00f4\u017ee by\u0165 nemalou v\u00fdzvou, ale ak dodr\u017e\u00edte v\u0161etky z\u00e1sady bezpe\u010dnosti, oble\u010diete si vhodn\u00e9 oble\u010denie a budete dba\u0165 o hydrat\u00e1ciu, aj po\u010das vysok\u00fdch tepl\u00f4t si budete m\u00f4c\u0165 st\u00e1le vychutn\u00e1va\u0165 pravideln\u00fd tr\u00e9ning. Pon\u00fakame 10 praktick\u00fdch r\u00e1d t\u00fdkaj\u00facich sa toho, ako sa pripravi\u0165 na beh v lete, aby bola va\u0161a fyzick\u00e1 n\u00e1maha efekt\u00edvna a bezpe\u010dn\u00e1. […]<\/p>\n","protected":false},"author":7,"featured_media":1654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23],"tags":[],"class_list":["post-1648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beh"],"acf":[],"yoast_head":"\nBeh v hor\u00facom po\u010das\u00ed. 10 r\u00e1d, ako beha\u0165 v obdob\u00ed leta \u00a0 - 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-horucom-pocasi-10-rad-ako-behat-v-obdobi-leta\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beh v hor\u00facom po\u010das\u00ed. 10 r\u00e1d, ako beha\u0165 v obdob\u00ed leta \u00a0 - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Beh v hor\u00fa\u010dave m\u00f4\u017ee by\u0165 nemalou v\u00fdzvou, ale ak dodr\u017e\u00edte v\u0161etky z\u00e1sady bezpe\u010dnosti, oble\u010diete si vhodn\u00e9 oble\u010denie a budete dba\u0165 o hydrat\u00e1ciu, aj po\u010das vysok\u00fdch tepl\u00f4t si budete m\u00f4c\u0165 st\u00e1le vychutn\u00e1va\u0165 pravideln\u00fd tr\u00e9ning. Pon\u00fakame 10 praktick\u00fdch r\u00e1d t\u00fdkaj\u00facich sa toho, ako sa pripravi\u0165 na beh v lete, aby bola va\u0161a fyzick\u00e1 n\u00e1maha efekt\u00edvna a bezpe\u010dn\u00e1. 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