{"id":869,"date":"2024-04-18T13:15:55","date_gmt":"2024-04-18T13:15:55","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=869"},"modified":"2025-08-08T12:34:16","modified_gmt":"2025-08-08T12:34:16","slug":"v-com-behat-v-zime-zakladne-pravidla-vyberu-bezeckeho-oblecenia-na-zimu","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/v-com-behat-v-zime-zakladne-pravidla-vyberu-bezeckeho-oblecenia-na-zimu\/","title":{"rendered":"V \u010dom beha\u0165 v zime? Z\u00e1kladn\u00e9 pravidl\u00e1 v\u00fdberu be\u017eeck\u00e9ho oble\u010denia na zimu"},"content":{"rendered":"<p><strong>Zimn\u00fd beh napriek n\u00edzkym teplot\u00e1m a snehu m\u00f4\u017ee by\u0165 z\u00e1bavn\u00fd, len si mus\u00edte da\u0165 pozor na spr\u00e1vne oble\u010denie. Zistite, \u010do si obliec\u0165 pri behu v zime a ko\u013eko vrstiev oble\u010denia si obliec\u0165, aby ste sa vyhli prehriatiu, ale z\u00e1rove\u0148 poskytli \u00fa\u010dinn\u00fa ochranu pred vetrom a mrazom. <b>V pr\u00edru\u010dke n\u00e1jdete aj tipy na zimn\u00fd be\u017eeck\u00fd tr\u00e9ning.<\/b><\/strong><\/p>\n<h2><strong>V\u00fdhody behu v zime\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Hoci si be\u017eeck\u00fd tr\u00e9ning v zime vy\u017eaduje v\u00e4\u010d\u0161iu motiv\u00e1ciu, schopnos\u0165 zvoli\u0165 si spr\u00e1vne oble\u010denie, aby ste sa vyhli prehriatiu alebo podchladeniu, ako aj d\u00f4kladnej\u0161ie pl\u00e1novanie intenzity a d\u013a\u017eky n\u00e1mahy, oplat\u00ed sa neodklada\u0165 be\u017eeck\u00e9 top\u00e1nky na chladnej\u0161ie mesiace. Pre\u010do? T\u00e1to forma outdoorovej aktivity v chladnom po\u010das\u00ed m\u00e1 mnoho zdravotn\u00fdch v\u00fdhod a udr\u017euje v\u00e1s v kond\u00edcii po cel\u00fd rok. Okrem toho je zima v\u00fdborn\u00fdm obdob\u00edm na budovanie vytrvalosti &#8211; podporuje dlh\u00e9 behy v pokojnom tempe, \u010do je dobr\u00fd z\u00e1klad pre pr\u00edpravu na be\u017eeck\u00e9 s\u00fa\u0165a\u017ee v teplej\u0161\u00edch \u010dastiach roka. Okrem toho je beh v zime pre telo \u010dasto \u013eah\u0161\u00ed ako tr\u00e9ning v hor\u00facich letn\u00fdch d\u0148och. Tu s\u00fa hlavn\u00e9 v\u00fdhody behu v zime:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lep\u0161ia aer\u00f3bna kapacita, silnej\u0161ie srdce a lep\u0161ia kardiovaskul\u00e1rna funkcia;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">posilnenie organizmu a zlep\u0161enie fungovania imunitn\u00e9ho syst\u00e9mu;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">budovanie be\u017eeckej sily a vytrvalosti &#8211; beh na snehu si vy\u017eaduje v\u00e4\u010d\u0161iu fyzick\u00fa n\u00e1mahu a silnej\u0161ie zapojenie svalov;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lep\u0161ia hydrat\u00e1cia &#8211; pri tr\u00e9ningu v n\u00edzkych teplot\u00e1ch sa menej pot\u00edte, \u010do pri dostato\u010dnom pr\u00edsunu tekut\u00edn po\u010das d\u0148a pom\u00e1ha lep\u0161ie hydratova\u0165 organizmus;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">udr\u017eiavanie hmotnosti;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dod\u00e1va vitam\u00edn D a uvo\u013e\u0148uje endorf\u00edny, tzv. horm\u00f3ny \u0161\u0165astia, ktor\u00e9 zlep\u0161uj\u00fa n\u00e1ladu a pom\u00e1haj\u00fa bojova\u0165 proti zimnej n\u00e1lade;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">budovanie v\u00e4\u010d\u0161ej sebadiscipl\u00edny &#8211; zaka\u017ed\u00fdm, ke\u010f prekon\u00e1te nechu\u0165 tr\u00e9nova\u0165 v chladn\u00fd, pochm\u00farny de\u0148 a idete beha\u0165 namiesto toho, aby ste zostali pod teplou dekou s hrn\u010dekom hor\u00faceho \u010daju a ob\u013e\u00faben\u00fdm seri\u00e1lom alebo knihou, posil\u0148ujete svoju;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lep\u0161ia adapt\u00e1cia na meniace sa poveternostn\u00e9 podmienky.<\/span><\/li>\n<\/ul>\n<h2>Pre\u010do je d\u00f4le\u017eit\u00e9 vybra\u0165 si spr\u00e1vne oble\u010denie na zimn\u00fd beh?<\/h2>\n<p>Ochota a motiv\u00e1cia s\u00fa d\u00f4le\u017eit\u00e9 faktory, ktor\u00e9 v\u00e1m pom\u00f4\u017eu pokra\u010dova\u0165 v <strong>be\u017eeck\u00fd tr\u00e9ning <\/strong>vonku po\u010das zimn\u00e9ho po\u010dasia. Aby v\u0161ak fyzick\u00e1 aktivita v chladn\u00fdch podmienkach bola nielen u\u017eito\u010dn\u00e1, ale aj bezpe\u010dn\u00e1 a neskon\u010dila prechladnut\u00edm, je nevyhnutn\u00e9 nosi\u0165 spr\u00e1vne oble\u010denie <strong>prev\u00e1dzkov\u00e9 zariadenie<\/strong>. Spr\u00e1vne oble\u010denie na cvi\u010denie \u00fa\u010dinne ochr\u00e1ni va\u0161e telo pred chladom a prehriat\u00edm, aby ste sa vyhli zdravotn\u00fdm probl\u00e9mom.<\/p>\n<p>Ve\u013ek\u00fd v\u00fdznam by sa mal pripisova\u0165 <strong><a href=\"https:\/\/sportano.sk\/bezecka-obuv\" target=\"_blank\" rel=\"noopener\">be\u017eeck\u00e1 obuv<\/a> na zimu<\/strong>, ktor\u00e9 by v\u00e1m mali zabezpe\u010di\u0165 pohodlie bez oh\u013eadu na to, v ak\u00fdch podmienkach alebo ter\u00e9ne beh\u00e1te. Dobre zvolen\u00e1 zimn\u00e1 be\u017eeck\u00e1 obuv zn\u00ed\u017ei riziko po\u0161myknutia, ke\u010f je povrch klzk\u00fd a z\u013eadovaten\u00fd, alebo premoknutia, ke\u010f v\u00e1s zastihne snehov\u00e1 b\u00farka alebo mus\u00edte be\u017ea\u0165 \u00faseky v \u0165a\u017ekom snehu. Zn\u00ed\u017ei sa tak pravdepodobnos\u0165 zranenia alebo prechladnutia, ktor\u00e9 m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee si od tr\u00e9ningu d\u00e1te dlh\u0161iu prest\u00e1vku.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219a59e55e6.png\" alt=\"\u017dena be\u017e\u00ed v horskom prostred\u00ed, oble\u010den\u00e1 v \u0161portovej bunde\" width=\"816\" height=\"426\" \/><\/p>\n<p>S vhodne zvolen\u00fdm <strong>pr\u00edslu\u0161enstvo na behanie v zime<\/strong> je men\u0161ie riziko namo\u010denia alebo omrznutia prstov na ruk\u00e1ch a noh\u00e1ch. Pono\u017eky, rukavice a \u010diapka by mali zabezpe\u010dova\u0165 dobr\u00fa cirkul\u00e1ciu vzduchu a mali by by\u0165 vyroben\u00e9 z kvalitn\u00fdch materi\u00e1lov (napr. <strong>merino vlna<\/strong>), aby ste si mohli udr\u017ea\u0165 vysok\u00fa \u00farove\u0148 tepeln\u00e9ho komfortu.<\/p>\n<p>Zn\u00ed\u017een\u00e1 vidite\u013enos\u0165 v zime, napr. v d\u00f4sledku hust\u00e9ho sne\u017eenia, je pri behu pomerne n\u00e1ro\u010dn\u00e1, ale v\u00fdberom oble\u010denia s reflexn\u00fdmi prvkami sa stanete vidite\u013enej\u0161\u00edmi pre ostatn\u00fdch be\u017ecov alebo \u00fa\u010dastn\u00edkov cestnej prem\u00e1vky.<\/p>\n<p>Ak sa budete po\u010das tr\u00e9ningu c\u00edti\u0165 pohodlne, udr\u017e\u00edte si aj vysok\u00fa \u00farove\u0148 motiv\u00e1cie vyjs\u0165 von a h\u00fdba\u0165 sa bez oh\u013eadu na po\u010dasie. Okrem toho pravideln\u00fd tr\u00e9ning vonku vo vhodnom oble\u010den\u00ed pom\u00f4\u017ee zlep\u0161i\u0165 v\u00e1\u0161 krvn\u00fd obeh, okysli\u010d\u00ed va\u0161e telo, posiln\u00ed va\u0161u imunitu a zn\u00ed\u017ei riziko ochorenia alebo miernej\u0161ieho prechladnutia \u010di chr\u00edpky.<\/p>\n<h2>Ako sa obliec\u0165 na beh v zime? Z\u00e1kladn\u00e9 pravidl\u00e1<\/h2>\n<p>Logicky plat\u00ed, \u017ee \u010d\u00edm ni\u017e\u0161ia je vonkaj\u0161ia teplota, t\u00fdm viac vrstiev alebo hrub\u0161ieho oble\u010denia by ste mali ma\u0165 na sebe, ke\u010f idete beha\u0165. Princ\u00edp je v\u0161ak in\u00fd &#8211; <strong>mali by ste sa obliec\u0165 tak, aby ste poc\u00edtili mierny chlad, ke\u010f vyjdete von.<\/strong>. Pre\u010do. Ke\u010f sa oble\u010diete pr\u00edli\u0161 teplo a za\u010dnete sa h\u00fdba\u0165, m\u00f4\u017eete sa \u013eahko prehria\u0165 a to v kombin\u00e1cii so zast\u00e1vkami, n\u00edzkymi teplotami, vetrom, sne\u017een\u00edm a \u0165ahan\u00edm za oble\u010denie, aby ste sa trochu ochladili, m\u00f4\u017ee skon\u010di\u0165 prechladnut\u00edm. Tak\u017ee . <strong>ako sa obliec\u0165 na beh v zime<\/strong>, na zabezpe\u010denie \u010do najlep\u0161ieho tepeln\u00e9ho komfortu? Najsk\u00f4r ur\u010dte charakter svojho tr\u00e9ningu. Ak sa chyst\u00e1te na intenz\u00edvny tr\u00e9ning, oble\u010dte si menej vrstiev a naopak, ak pl\u00e1nujete dlh\u00fd beh v pokojnej\u0161om tempe, vezmite si so sebou viac vec\u00ed, ako napr. <strong>be\u017eeck\u00fd batoh<\/strong>, sledova\u0165 zmeny po\u010dasia. Ke\u010f v\u00e1m je teplo u\u017e pri odchode z domu a e\u0161te ste ani neza\u010dali s rozcvi\u010dkou, znamen\u00e1 to, \u017ee ste sa nevhodne obliekli a mus\u00edte sa prezliec\u0165. K obliekaniu m\u00f4\u017eete pristupova\u0165 <strong>zimn\u00fd beh<\/strong> Na princ\u00edpe &#8211; oble\u010diem si to\u013eko vec\u00ed a v takej hr\u00fabke, ako keby bolo vonku o 10 stup\u0148ov C viac, ako v skuto\u010dnosti je.<\/p>\n<p>\u010eal\u0161ie \u017eelezo <strong>z\u00e1sady zimn\u00e9ho behu<\/strong> je pou\u017eitie vrstiev, t. j. <strong>dresing v &#8222;cibuli<\/strong>. Ak namiesto jednej hrubej vrstvy oble\u010denia pou\u017eijete nieko\u013eko tenk\u00fdch vrstiev, m\u00f4\u017eete \u013eah\u0161ie regulova\u0165 svoju telesn\u00fa teplotu a reagova\u0165 tak na meniace sa poveternostn\u00e9 podmienky, intenzitu tr\u00e9ningu alebo na to, ako sa c\u00edtite zohriati. Univerz\u00e1lnym rie\u0161en\u00edm je nosenie <strong>3 tenk\u00e9 vrstvy<\/strong> &#8211; <strong>termopr\u00e1dlo, mikiny a vrchn\u00e9 oble\u010denie <\/strong>ochrana proti vetru a snehu, napr.. <strong>vetrovka alebo bunda do da\u017e\u010fa<\/strong>.<\/p>\n<h2>V \u010dom beha\u0165 v zime? Najd\u00f4le\u017eitej\u0161ie prvky zimnej be\u017eeckej v\u00fdbavy<\/h2>\n<p style=\"text-align: start;\">Pri zostavovan\u00ed <a href=\"https:\/\/sportano.sk\/bezecke-oblecenie\/zimne-bezecke-oblecenie\" target=\"_blank\" rel=\"noopener\">zimnej be\u017eeckej v\u00fdbavy<\/a> sa zamerajte na to, aby va\u0161e oble\u010denie malo <strong>tepeln\u00e9 vlastnosti<\/strong> a zabezpe\u010di\u0165 optim\u00e1lne <strong>priedu\u0161nos\u0165<\/strong>. Vyhnite sa bavlnen\u00fdm veciam &#8211; ich priedu\u0161nos\u0165 a schopnos\u0165 odv\u00e1dza\u0165 vlhkos\u0165 s\u00fa n\u00edzke, tak\u017ee ke\u010f s\u00fa mokr\u00e9, zosil\u0148uj\u00fa pocit chladu a nepohodlia. Vyberajte si be\u017eeck\u00e9 oble\u010denie z priedu\u0161n\u00fdch materi\u00e1lov podporen\u00e9 technol\u00f3giami, ktor\u00e9 umo\u017e\u0148uj\u00fa efekt\u00edvne \u0161\u00edrenie a odparovanie vlhkosti (napr. <strong>Dry- FIT, 4F Warm, <\/strong><strong>Climalite,\u00a0<\/strong><strong> Coolmax, DriClime\u00ae, Polartec\u00ae, Primaloft\u00ae alebo Quick Dry<\/strong>).<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219a5bb1b9a.png\" alt=\"Be\u017eec si u\u017e\u00edva zimn\u00fa pr\u00edrodu v \u0161portovom oble\u010den\u00ed\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Prv\u00e1 vrstva: termopr\u00e1dlo<\/h3>\n<p><span style=\"font-weight: 400;\">Toto je prv\u00e1 vrstva alebo z\u00e1klad &#8222;cibu\u013eov\u00e9ho&#8220; dresingu. <\/span><b>Termoakt\u00edvna spodn\u00e1 bielize\u0148<\/b><span style=\"font-weight: 400;\"> m\u00e1 prisp\u00f4soben\u00fd strih, ktor\u00fd poskytuje vo\u013enos\u0165 pohybu. R\u00fdchloschn\u00faca tkanina umo\u017e\u0148uje zachova\u0165 vysok\u00e9 tepeln\u00e9 vlastnosti a prec\u00edzne odv\u00e1dza vlhkos\u0165, tak\u017ee sa vyhnete prehriatiu alebo ochladeniu. Vyberte si z\u00e1kladn\u00fa vrstvu s vlnou z novoz\u00e9landsk\u00fdch oviec<\/span><span style=\"font-weight: 400;\">, syntetick\u00e9 vl\u00e1kna (napr. polyamid) alebo hybridn\u00e1 verzia obsahuj\u00faca oba typy tkan\u00edn. Pozor na bez\u0161vov\u00fa kon\u0161trukciu pre v\u00e4\u010d\u0161ie pohodlie a nedr\u00e1\u017edivos\u0165 a na pr\u00eddavok elastanu (spandexu\/lycra), ktor\u00fd v\u010faka svojej vysokej elasticite zabezpe\u010d\u00ed, \u017ee spodn\u00e1 bielize\u0148 neobmedzuje pohyb a spr\u00e1vne sa prisp\u00f4sob\u00ed telu.<\/span><\/p>\n<h3>Druh\u00e1 vrstva: \u0161portov\u00fd dres<\/h3>\n<p><span style=\"font-weight: 400;\">Druh\u00e1 vrstva oble\u010denia pod\u013ea &#8222;cibu\u013eov\u00e9ho princ\u00edpu&#8220; je ur\u010den\u00e1 na zahriatie tela pri ve\u013emi n\u00edzkych teplot\u00e1ch (termoakt\u00edvna bielize\u0148 + bunda + mikina) alebo ako vrchn\u00e1 vrstva po\u010das teplej\u0161\u00edch, menej vetern\u00fdch zimn\u00fdch dn\u00ed (termoakt\u00edvna bielize\u0148 + mikina + bunda). <\/span><b>Be\u017eeck\u00e1 mikina<\/b><b> na zimu<\/b><span style=\"font-weight: 400;\"> Zvy\u010dajne m\u00e1 hustej\u0161iu v\u00e4zbu, vy\u0161\u0161iu hmotnos\u0165 a ruk\u00e1vy s otvormi na palce a vysok\u00fd golier, ktor\u00fd lep\u0161ie chr\u00e1ni krk pred chladom. Na zimn\u00fd be\u017eeck\u00fd tr\u00e9ning s n\u00edzkou a\u017e strednou intenzitou s\u00fa vhodn\u00e9 aj tieto modely <\/span><b>mikina<\/b> <b>fleece<\/b><span style=\"font-weight: 400;\"> (fl\u00edsov\u00e1 tkanina), ktor\u00e1 dobre izoluje od chladu a z\u00e1rove\u0148 \u00fa\u010dinne odv\u00e1dza prebyto\u010dn\u00fa vlhkos\u0165. Niektor\u00ed be\u017eci nosia ako druh\u00fa vrstvu zateplen\u00fa be\u017eeck\u00fa vestu, ktor\u00e1 neobmedzuje pohyb r\u00fak, ale z\u00e1rove\u0148 zahrieva trup a chrb\u00e1t..<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219a5ca4cfb.png\" alt=\"Be\u017eci si u\u017e\u00edvaj\u00fa tr\u00e9ning v zime\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Tretia vrstva: be\u017eeck\u00e1 bunda<\/h3>\n<p><a href=\"https:\/\/sportano.sk\/bezecke-oblecenie\/bezecke-bundy\" target=\"_blank\" rel=\"noopener\"><b>Bunda do da\u017e\u010fa, vetrovka alebo softshell<\/b><\/a><span style=\"font-weight: 400;\"> je poslednou vrstvou be\u017eeck\u00e9ho oble\u010denia v zime, ktor\u00e1 chr\u00e1ni pred chladom, vetrom a zr\u00e1\u017ekami. Model s membr\u00e1nou bude dobre fungova\u0165 aj v zime. Pri v\u00fdbere <\/span><b>zimn\u00e1 be\u017eeck\u00e1 bunda <\/b><span style=\"font-weight: 400;\">Okrem in\u00e9ho si v\u0161\u00edmajte: pr\u00edtomnos\u0165 nastavite\u013enej kapucne (na lep\u0161ie zakrytie tv\u00e1re a krku pri n\u00e1razovom vetre a silnom da\u017edi), softshellov\u00e9 panely (umiestnen\u00e9 v podpazu\u0161\u00ed, na chrbte a na ruk\u00e1voch na zabezpe\u010denie priedu\u0161nosti), tepeln\u00fa vrstvu na hrudi alebo nastavite\u013en\u00e9 man\u017eety a spodn\u00fd lem (na lep\u0161ie prisp\u00f4sobenie bundy va\u0161im potreb\u00e1m a telesn\u00fdm parametrom). Vyberte si model, ktor\u00fd sa d\u00e1 \u013eahko ulo\u017ei\u0165 do be\u017eeck\u00e9ho batohu alebo vrecka. Mo\u017eno ju nebudete potrebova\u0165 na v\u0161etky tr\u00e9ningy, ale v\u017edy sa oplat\u00ed vzia\u0165 si ju so sebou na zimn\u00fd beh.<\/span><\/p>\n<h2><strong>Ak\u00e9 zimn\u00e9 be\u017eeck\u00e9 nohavice si vybra\u0165?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Na behanie v chladnom po\u010das\u00ed si vyberte zimn\u00fa verziu <\/span><b>leg\u00edny alebo be\u017eeck\u00e9 nohavice<\/b><span style=\"font-weight: 400;\">, ktor\u00e9 maj\u00fa dodato\u010dn\u00fa hrejiv\u00fa vrstvu (\u013eahk\u00fa fl\u00edsov\u00fa pod\u0161\u00edvku alebo in\u00fa formu izol\u00e1cie), s\u00fa \u0165a\u017e\u0161ie a zvy\u010dajne maj\u00fa panely na ochranu proti vetru (umiestnen\u00e9 vpredu). V mraziv\u00fdch d\u0148och a pre t\u00fdch, ktor\u00fdm je najv\u00e4\u010d\u0161\u00ed mr\u00e1z, m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00e9 ma\u0165 navy\u0161e <\/span><b>termoakt\u00edvne gama\u0161e\/leg\u00edny<\/b><span style=\"font-weight: 400;\">, ktor\u00e9 budete nosi\u0165 ako z\u00e1kladn\u00fa vrstvu pod be\u017eeck\u00fdmi nohavicami. V prechodnom obdob\u00ed a pri teplot\u00e1ch nad +5 stup\u0148ov Celzia s\u00fa vhodn\u00e9 be\u017eeck\u00e9 nohavice bez z\u00e1kladnej vrstvy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pri k\u00fape be\u017eeck\u00fdch nohav\u00edc na zimu si d\u00e1vajte pozor na materi\u00e1l (mal by by\u0165 priedu\u0161n\u00fd, odoln\u00fd a elastick\u00fd), \u0161n\u00farky na \u00fapravu \u0161\u00edrky (napr. pod kolenami) alebo elastick\u00e9 vlo\u017eky (pre lep\u0161ie prisp\u00f4sobenie) a \u013eahko pr\u00edstupn\u00e9 vrecko na zips (napr. na stehne alebo vzadu) na ulo\u017eenie drobnost\u00ed po\u010das tr\u00e9ningu, ako s\u00fa k\u013e\u00fa\u010de, energetick\u00e9 g\u00e9ly at\u010f. Niektor\u00e9 be\u017eeck\u00e9 nohavice maj\u00fa aj \u0161peci\u00e1lne bo\u010dn\u00e9 sie\u0165ovan\u00e9 vrecko na ulo\u017eenie telef\u00f3nu.<\/span><\/p>\n<p style=\"text-align: justified;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219a5dd7e18.png\" alt=\"Be\u017eec prekon\u00e1va zasne\u017een\u00fd ter\u00e9n so \u0161portov\u00fdmi top\u00e1nkami\" width=\"816\" height=\"426\" \/><\/p>\n<h2><strong>Zimn\u00e1 be\u017eeck\u00e1 obuv<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Ak m\u00e1 va\u0161a jarn\u00e1 a jesenn\u00e1 be\u017eeck\u00e1 obuv dostato\u010dn\u00fa pri\u013enavos\u0165, ktor\u00e1 zaru\u010duje stabiln\u00fd krok na klzkom povrchu (\u013ead, blato, mokr\u00e9 kamene alebo chodn\u00edky at\u010f.), nemus\u00edte si kupova\u0165 nov\u00fd p\u00e1r. Na to by mali by\u0165 primerane odoln\u00e9 a mali by od va\u0161ich n\u00f4h odv\u00e1dza\u0165 chlad a vlhkos\u0165. Ke\u010f sa v\u0161ak rozhodnete k\u00fapi\u0165 <\/span><b>zimn\u00e1 be\u017eeck\u00e1 obuv<\/b><span style=\"font-weight: 400;\">, Vyberte si model s hrub\u0161ou a tuh\u0161ou podr\u00e1\u017ekou a agres\u00edvnej\u0161\u00edm dez\u00e9nom alebo \u0161peci\u00e1lnymi mal\u00fdmi hrotmi, aby ste zabr\u00e1nili po\u0161myknutiu a zn\u00ed\u017eili riziko p\u00e1du (ak beh\u00e1te v ter\u00e9ne a nie po asfalte). Vyberte si be\u017eeck\u00fa obuv s typom membr\u00e1ny <\/span><b>Gore-Tex\u00ae<\/b><span style=\"font-weight: 400;\">, ktor\u00fd zabra\u0148uje premo\u010deniu n\u00f4h a zabezpe\u010duje spr\u00e1vnu priedu\u0161nos\u0165 (obzvl\u00e1\u0161\u0165 u\u017eito\u010dn\u00e9 pre <\/span><b>trailov\u00fd beh<\/b><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2><strong>Z\u00e1kladn\u00e9 pr\u00edslu\u0161enstvo pre zimn\u00fd be\u017eeck\u00fd v\u00fdstroj\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Po dokon\u010den\u00ed 3 vrstiev be\u017eeck\u00e9ho oble\u010denia na zimu je \u010das doplni\u0165 oble\u010denie o doplnky na ochranu hlavy, krku, r\u00fak a n\u00f4h. Tie zv\u00fd\u0161ia tepeln\u00fd komfort a zn\u00ed\u017eia riziko prechladnutia alebo omrzl\u00edn.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\"><strong>Pokr\u00fdvka hlavy<\/strong><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Prikr\u00fdvka hlavy je z\u00e1kladnou s\u00fa\u010das\u0165ou zimnej be\u017eeckej v\u00fdbavy, ktor\u00e1 zabra\u0148uje nadmern\u00fdm tepeln\u00fdm strat\u00e1m (a\u017e 40 % tepla unik\u00e1 cez hlavu) a okrem in\u00e9ho chr\u00e1ni aj va\u0161e dutiny. Ochr\u00e1ni tie\u017e va\u0161e u\u0161i pred vetrom a chladom &#8211; u\u0161i maj\u00fa ten\u0161iu poko\u017eku a s\u00fa n\u00e1chylnej\u0161ie na omrzliny ako in\u00e9 \u010dasti tela..<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vyberte si:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>tenk\u00fd klob\u00fak<\/b><span style=\"font-weight: 400;\"> s pridanou merino vlnou alebo r\u00fdchloschn\u00facim materi\u00e1lom;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u013eahk\u00e1, termoakt\u00edvna rukavica<\/b> <b>beh<\/b><span style=\"font-weight: 400;\">;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b style=\"font-size: revert; color: initial;\">multifunk\u010dn\u00fd buff wrap<\/b><span style=\"font-weight: 400;\"> s bez\u0161vovou kon\u0161trukciou z materi\u00e1lov, ako s\u00fa <\/span><b style=\"font-size: revert; color: initial;\">Coolmax <\/b><span style=\"font-weight: 400;\">alebo <\/span><b style=\"font-size: revert; color: initial;\">Windstopper<\/b><span style=\"font-weight: 400;\">, ktor\u00e9 m\u00f4\u017eete nosi\u0165 napr\u00edklad ako kom\u00edn, \u0161\u00e1l, masku alebo \u010diapku. \u0160atka sa v\u00e1m bude hodi\u0165 aj vtedy, ak d\u00fdchate \u00fastami (namiesto syst\u00e9mu nos-\u00fasta) &#8211; pom\u00f4\u017ee ohria\u0165 vdychovan\u00fd vzduch a zn\u00ed\u017ei\u0165 mno\u017estvo zne\u010distenia a smogu, ktor\u00e9 vdychujete.<\/span><\/li>\n<\/ul>\n<h3><strong>Rukavice<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u010eal\u0161\u00edm prvkom zimn\u00e9ho be\u017eeck\u00e9ho oble\u010denia, ktor\u00fd je zodpovedn\u00fd za tepeln\u00fd komfort a je nevyhnutn\u00fd pri n\u00edzkych teplot\u00e1ch, s\u00fa <\/span><b>rukavice<\/b><span style=\"font-weight: 400;\">. V z\u00e1vislosti od po\u010dasia a osobn\u00fdch preferenci\u00ed m\u00f4\u017eete beha\u0165 v tenk\u00fdch rukaviciach alebo v modeloch s tzv. kapuc\u0148ou, ktor\u00e9 s\u00fa najlep\u0161ie do vetern\u00e9ho po\u010dasia, alebo si m\u00f4\u017eete vzia\u0165 dva p\u00e1ry rukav\u00edc &#8211; ten\u0161ie ako z\u00e1kladn\u00fa vrstvu a s dvoma prstami ako vonkaj\u0161iu vrstvu. Funk\u010dnou mo\u017enos\u0165ou by bol p\u00e1r rukav\u00edc so \u0161peci\u00e1lnymi koncovkami na prstoch, ktor\u00e9 s\u00fa kompatibiln\u00e9 s dotykov\u00fdm displejom, tak\u017ee m\u00f4\u017eete \u013eahko meni\u0165 hudbu, kontrolova\u0165 parametre behu v aplik\u00e1cii alebo svoju polohu (GPS navig\u00e1cia) alebo v pr\u00edpade potreby telefonova\u0165. M\u00f4\u017eete tie\u017e siahnu\u0165 po chemick\u00fdch ohrieva\u010doch r\u00fak, ktor\u00e9 zlep\u0161ia tepeln\u00fd komfort a zabr\u00e1nia znecitliveniu prstov.<\/span><\/p>\n<h3><strong>Pono\u017eky<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Na zimn\u00fd beh noste hrub\u0161ie pono\u017eky odv\u00e1dzaj\u00face pot, napr. s merino vlnou, ktor\u00e1 odv\u00e1dza vlhkos\u0165 a poskytuje vynikaj\u00facu termoregul\u00e1ciu, aj ke\u010f s\u00fa pono\u017eky mokr\u00e9. Dbajte na ich d\u013a\u017eku &#8211; mali by siaha\u0165 nad \u010dlenok alebo Achillovu \u0161\u013eachu. Pri ve\u013emi chladnom po\u010das\u00ed &#8211; napr. pod -10 stup\u0148ov Celzia, si zvo\u013ete dva p\u00e1ry. Pri kol\u00edsav\u00fdch teplot\u00e1ch, mokrom snehu a top\u00e1nkach si vyberte dva p\u00e1ry. <\/span><b>nepremokav\u00e9 be\u017eeck\u00e9 pono\u017eky<\/b><span style=\"font-weight: 400;\"> (D\u00f4le\u017eit\u00e9 je ma\u0165 priedu\u0161n\u00fa membr\u00e1nu), ktor\u00e1 nielen chr\u00e1ni nohy pred vodou, ale aj udr\u017euje teplo a m\u00f4\u017ee by\u0165 alternat\u00edvou k be\u017eeck\u00fdm top\u00e1nkam s membr\u00e1nou.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1815 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/rekawiczki-opaska-sportowa-okulary-przeciwsloneczne-i-inne-dodatki-do-biegania-zima.png\" alt=\"Rukavice, \u0161portov\u00e1 \u010delenka a okuliare s\u00fa ide\u00e1lne doplnky na zimn\u00e9 be\u017eeck\u00e9 v\u00fdpravy\" width=\"816\" height=\"426\" \/><\/p>\n<h2>\u010eal\u0161ie pr\u00edslu\u0161enstvo na behanie v zime<\/h2>\n<p>Ke\u010f u\u017e m\u00e1te v\u0161etky vrstvy zimn\u00e9ho be\u017eeck\u00e9ho outfitu hotov\u00e9, st\u00e1le sa oplat\u00ed postara\u0165 sa o \u010fal\u0161ie doplnky, aby bol v\u00e1\u0161 tr\u00e9ning pohodlnej\u0161\u00ed a bezpe\u010dnej\u0161\u00ed.<\/p>\n<h3>Stuptuts<\/h3>\n<p><b>Chr\u00e1ni\u010de be\u017eeckej obuvi<\/b><span style=\"font-weight: 400;\"> pom\u00f4\u017ee chr\u00e1ni\u0165 zvr\u0161ok a pono\u017eku pred navlhnut\u00edm. Okrem toho sa v\u010faka top\u00e1nkam nedostane do top\u00e1nok sneh, prach a in\u00e9 ne\u010distoty, tak\u017ee va\u0161e nohy zostan\u00fa such\u00e9 a \u010dist\u00e9.. <\/span><b>Stuptuts<\/b><span style=\"font-weight: 400;\"> na lesn\u00e9 a horsk\u00e9 cesty pri silnej snehovej pokr\u00fdvke.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3>Be\u017eeck\u00e1 obuv\/proti\u0161mykov\u00e9 podlo\u017eky<\/h3>\n<p><span style=\"font-weight: 400;\">Rie\u0161enie pre z\u013eadovaten\u00e9 a klzk\u00e9 cesty mimo mesta a v hor\u00e1ch. <\/span><b>Be\u017eeck\u00e1 obuv <\/b><span style=\"font-weight: 400;\">(na behanie v hor\u00e1ch) <\/span><b>alebo gumov\u00e9 proti\u0161mykov\u00e9 n\u00e1vleky na obuv <\/b><span style=\"font-weight: 400;\">(na behanie po mestsk\u00fdch alebo lesn\u00fdch cest\u00e1ch)<\/span> <span style=\"font-weight: 400;\">udr\u017eiava\u0165 primeran\u00fa pri\u013enavos\u0165 k povrchu vozovky, \u010d\u00edm sa zni\u017euje riziko po\u0161myknutia a pr\u00edpadn\u00e9ho p\u00e1du, ktor\u00fd by mohol ma\u0165 za n\u00e1sledok zranenie.\u00a0\u00a0<\/span><\/p>\n<h3>Svietidlo s \u010delovkou<\/h3>\n<p style=\"text-align: start;\"><span style=\"font-weight: 400;\">V zime sa r\u00fdchlo stmieva, preto je dobr\u00e9 ma\u0165 so sebou pri behu tieto veci <\/span><b>svetlomet,<\/b><span style=\"font-weight: 400;\"> ktor\u00e9 v\u00e1m pom\u00f4\u017eu osvetli\u0165 cestu a vyhn\u00fa\u0165 sa nebezpe\u010dn\u00fdm prek\u00e1\u017ekam. Najm\u00e4 ak tr\u00e9nujete mimo mestsk\u00fdch ul\u00edc alebo d\u00e1vate prednos\u0165 behu v hor\u00e1ch, mali by ste ma\u0165 so sebou v\u017edy dodato\u010dn\u00e9 osvetlenie, \u010di u\u017e beh\u00e1te skoro r\u00e1no alebo po s\u00famraku.<\/span><\/p>\n<h3><strong>Slne\u010dn\u00e9 okuliare<\/strong><\/h3>\n<p style=\"text-align: start;\"><span style=\"font-weight: 400;\">Mali by ste ich nosi\u0165 najm\u00e4 vtedy, ak beh\u00e1te po\u010das slne\u010dn\u00e9ho zimn\u00e9ho d\u0148a. Sneh odr\u00e1\u017ea UV \u017eiarenie, ktor\u00e9 m\u00f4\u017ee sp\u00f4sobi\u0165 do\u010dasn\u00e9 probl\u00e9my v podobe slzenia a \u00fanavy o\u010d\u00ed, \u010do vedie k zhor\u0161eniu zraku a nebezpe\u010dn\u00fdm situ\u00e1ci\u00e1m. Z dlhodob\u00e9ho h\u013eadiska m\u00f4\u017ee nechr\u00e1nenie o\u010d\u00ed pred slne\u010dn\u00fdm \u017eiaren\u00edm odrazen\u00fdm od snehu vies\u0165 k v\u00e1\u017enej\u0161\u00edm po\u0161kodeniam zraku, ako je napr\u00edklad snehov\u00e1 slepota (fotokeratit\u00edda &#8211; podr\u00e1\u017edenie spojiviek a rohovky). Okrem toho <\/span><b>slne\u010dn\u00e9 okuliare na behanie<\/b><span style=\"font-weight: 400;\"> poskytuj\u00fa \u00fakryt pred vetrom, padaj\u00facim snehom, r\u00f4znymi druhmi odpadkov alebo kon\u00e1rmi stromov.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1817 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/jak-sie-przygotowac-do-biegania-zima.png\" alt=\"Be\u017eec v zimnom oble\u010den\u00ed prekon\u00e1va zasne\u017een\u00fa cestu v hor\u00e1ch\" width=\"816\" height=\"426\" \/><\/p>\n<h2><strong>Zimn\u00fd beh &#8211; ako sa pripravi\u0165?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Spr\u00e1vne zahriatie je z\u00e1kladom dobr\u00e9ho tr\u00e9ningu bez oh\u013eadu na ro\u010dn\u00e9 obdobie, ale v chladnej\u0161\u00edch mesiacoch je spr\u00e1vny za\u010diatok fyzickej aktivity e\u0161te d\u00f4le\u017eitej\u0161\u00ed. Predt\u00fdm, ako sa vyberiete von, venujte doma\/vonku nieko\u013eko min\u00fat zv\u00fd\u0161eniu telesnej teploty a pr\u00edprave svalov, k\u013abov a v\u00e4zov na cvi\u010denie. D\u00f4le\u017eit\u00e9: zahriatie by malo stimulova\u0165 telo, zr\u00fdchli\u0165 krvn\u00fd obeh, ale nemalo by sp\u00f4sobi\u0165 nadmern\u00e9 potenie (studen\u00fd vzduch odv\u00e1dzaj\u00faci vlhkos\u0165 z tela m\u00f4\u017ee sp\u00f4sobi\u0165 r\u00fdchle podchladenie). Vyhra\u010fte si pribli\u017ene 15 min\u00fat na drepy, zhyby, stupienky, extenzie r\u00fak a n\u00f4h, oto\u010dky, mierne poskoky, beh a klus na mieste a dynamick\u00fd stre\u010ding.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">D\u00f4kladne si napl\u00e1nujte be\u017eeck\u00fa trasu alebo sa dr\u017ete pravideln\u00fdch be\u017eeck\u00fdch tr\u00e1s. Dni s\u00fa krat\u0161ie a strati\u0165 sa pri behu v zime m\u00f4\u017ee sp\u00f4sobi\u0165 viac probl\u00e9mov ako v lete. Skontrolujte predpove\u010f po\u010dasia &#8211; ak sa o\u010dak\u00e1va snehov\u00e1 b\u00farka alebo v\u00fdrazne zn\u00ed\u017een\u00e1 vidite\u013enos\u0165, od behu upustite. Pred vybehnut\u00edm von po\u010dkajte, k\u00fdm sa po\u010dasie zlep\u0161\u00ed. Najm\u00e4 ak beh\u00e1te po cest\u00e1ch, d\u00e1vajte pozor na aut\u00e1 a snehov\u00e9 pluhy. V\u017edy noste oble\u010denie s reflexn\u00fdmi prvkami, aby ste boli pre ostatn\u00fdch dobre vidite\u013en\u00ed, a noste so sebou preukaz toto\u017enosti a telef\u00f3n, aby ste si mohli privola\u0165 pomoc v situ\u00e1cii, ako je napr\u00edklad p\u00e1d na trati. Dajte vedie\u0165 priate\u013eovi alebo \u010dlenovi rodiny, kam idete a kedy o\u010dak\u00e1vate n\u00e1vrat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">M\u00fadro si vyberte denn\u00fa dobu. Ak ste zvyknut\u00ed beha\u0165 v letn\u00fdch mesiacoch o \u0161iestej r\u00e1no alebo o \u0161iestej ve\u010der, majte na pam\u00e4ti, \u017ee v decembri alebo janu\u00e1ri bude v tomto \u010dase pravdepodobne tma, preto so sebou v\u017edy noste \u010delovku alebo sa sna\u017ete tr\u00e9ning posun\u00fa\u0165 o 1-2 hodiny.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ak beh\u00e1te v hor\u00e1ch, venujte pozornos\u0165 svojej trase a uistite sa, \u017ee neprech\u00e1dza lav\u00ednov\u00fdm ter\u00e9nom. Skontrolujte miestne lav\u00ednov\u00e9 podmienky, behajte po cest\u00e1ch pod l\u00edniou stromov a mimo svahov strm\u0161\u00edch ako 30 stup\u0148ov.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Behanie v snehu si vy\u017eaduje aj zmenu \u0161t\u00fdlu. Be\u017ete pomal\u0161ie, aby ste lep\u0161ie kontrolovali svoje pohyby v pr\u00edpade ne\u010dakan\u00e9ho po\u0161myknutia alebo nerovn\u00e9ho povrchu, a robte krat\u0161ie kroky, aby ste si udr\u017eali v\u00e4\u010d\u0161iu stabilitu. Namiesto toho, aby ste pracovali na zvy\u0161ovan\u00ed r\u00fdchlosti behu, s\u00fastre\u010fte sa na udr\u017eiavanie stabiln\u00e9ho tempa. Zabr\u00e1\u0148te dodato\u010dn\u00e9mu za\u0165a\u017eeniu tela t\u00fdm, \u017ee zostanete vo svojej aer\u00f3bnej z\u00f3ne. Venujte behu 30 a\u017e 60 min\u00fat v z\u00e1vislosti od \u00farovne tr\u00e9ningu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skvel\u00fdm n\u00e1padom je tzv. predhydrat\u00e1cia, t. j. vypitie \u0161\u00e1lky tepl\u00e9ho n\u00e1poja pred tr\u00e9ningom. Ak pl\u00e1nujete dlh\u0161\u00ed beh v trvan\u00ed 45 min\u00fat a viac, mali by ste si so sebou vzia\u0165 aj nie\u010do na pitie (vyberte si praktick\u00fa hydrata\u010dn\u00fa f\u013ea\u0161u alebo batoh &#8211; do ve\u013emi chladn\u00e9ho po\u010dasia sa oplat\u00ed investova\u0165 do izolovanej hydrata\u010dnej hadi\u010dky, ktor\u00e1 nezamrzne).<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1819 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/jak-biegac-zima-zeby-sie-nie-przeziebic.png\" alt=\"\u017dena sa na\u0165ahuje pred zimn\u00fdm behom po zasne\u017eenej ceste\" width=\"816\" height=\"426\" \/><\/p>\n<h3><strong>Ako beha\u0165 v zime a neprechladn\u00fa\u0165?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Ak sa chcete vyhn\u00fa\u0165 prechladnutiu pri behu v zime, v prvom rade sa mus\u00edte uisti\u0165, \u017ee m\u00e1te spr\u00e1vne oble\u010denie. Pocit chladu sa u ka\u017ed\u00e9ho \u010dloveka l\u00ed\u0161i, tak\u017ee neexistuje zlat\u00e1 stredn\u00e1 cesta, ktor\u00e1 by v\u00e1m presne ur\u010dila, ko\u013eko a ak\u00e9 vrstvy by ste si mali obliec\u0165. Bude to z\u00e1visie\u0165 od v\u00e1\u0161ho subjekt\u00edvneho pocitu chladu a vzdialenosti, ktor\u00fa m\u00e1te v \u00famysle prebehn\u00fa\u0165. Nezabudnite si vybra\u0165 oble\u010denie z priedu\u0161n\u00e9ho materi\u00e1lu a primerane reagova\u0165 na zmeny teploty alebo intenzitu cvi\u010denia. Ke\u010f u\u017e budete be\u017ea\u0165, nau\u010dte sa rozpozn\u00e1va\u0165 sign\u00e1ly, ktor\u00e9 v\u00e1m napovedaj\u00fa, kedy sa m\u00e1te oto\u010di\u0165. Bu\u010fte pripraven\u00ed zastavi\u0165, ak sa zmen\u00ed po\u010dasie alebo va\u0161e telo vykazuje zn\u00e1mky omrzl\u00edn alebo podchladenia.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">D\u00f4le\u017eitou s\u00fa\u010das\u0165ou behu v zime, ktor\u00e1 zni\u017euje riziko prechladnutia alebo infekcie, je sp\u00f4sob d\u00fdchania. Studen\u00fd vzduch m\u00f4\u017ee dr\u00e1\u017edi\u0165 priedu\u0161ky, p\u013e\u00faca a sliznice a vies\u0165 ku ka\u0161\u013eu, bronchit\u00edde at\u010f. Aby ste tomu predi\u0161li, noste \u0161atku alebo \u0161\u00e1l cez \u00fasta a nos, aby sa vdychovan\u00fd vzduch ohrial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Na konci behu sa pok\u00faste o p\u00e4\u0165min\u00fatov\u00e9 ochladenie, napr\u00edklad ch\u00f4dzou alebo pomal\u00fdm behom, aby ste vr\u00e1tili tepov\u00fa frekvenciu do norm\u00e1lu. Po tr\u00e9ningu sa sna\u017ete \u010do najsk\u00f4r prezliec\u0165 do such\u00e9ho a tepl\u00e9ho oble\u010denia. Ak sa po behu vraciate do auta alebo na in\u00e9 miesto, zv\u00e1\u017ete, \u010di si so sebou nezoberiete n\u00e1hradn\u00e9 oble\u010denie.<\/span><\/p>\n<h3><strong>Ako \u010dasto beh\u00e1te v zime?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Na ot\u00e1zku, ako \u010dasto beha\u0165 v zime, neexistuje jednozna\u010dn\u00e1 odpove\u010f, preto\u017ee je to op\u00e4\u0165 individu\u00e1lna z\u00e1le\u017eitos\u0165. Ve\u013ek\u00fa \u00falohu zohr\u00e1vaj\u00fa aj poveternostn\u00e9 podmienky &#8211; m\u00f4\u017ee sa sta\u0165, \u017ee extr\u00e9mne po\u010dasie v\u00e1m na nieko\u013eko dn\u00ed znemo\u017en\u00ed ak\u00fdko\u013evek tr\u00e9ning vonku. Nastavte sa na to, \u017ee beh v zime je sk\u00f4r o udr\u017eiavan\u00ed zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu a kond\u00edcie, ne\u017e o prekon\u00e1van\u00ed rekordov alebo behu na dlh\u0161ie vzdialenosti ako v lete.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1821 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/jak-zaczac-biegac-zima.png\" alt=\"Be\u017eky\u0148a pripravuj\u00faca sa na zimn\u00fd tr\u00e9ning v snehu\" width=\"816\" height=\"426\" \/><\/p>\n<h3><strong>Ako za\u010da\u0165 beha\u0165 v zime?\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Ak ste sa rozhodli za\u010da\u0165 s be\u017eeck\u00fdm tr\u00e9ningom v zime, ste po dlh\u0161ej prest\u00e1vke alebo m\u00e1te s behom m\u00e1lo sk\u00fasenost\u00ed, venujte sa aktivit\u00e1m v d\u0148och s miernej\u0161\u00edm a pre va\u0161e telo pr\u00edjemnej\u0161\u00edm po\u010das\u00edm. Za\u010dnite svi\u017en\u00fdmi prech\u00e1dzkami, potom vyu\u017eite pochodovanie (striedanie ch\u00f4dze s behom) a prejdite na behanie pribli\u017ene 2-2,5 hodiny dvakr\u00e1t t\u00fd\u017edenne v miernom tempe (mali by ste by\u0165 schopn\u00ed vies\u0165 po\u010das behu rozhovor bez toho, aby ste sa zad\u00fdchali). Spo\u010diatku si nerobte starosti so vzdialenos\u0165ou alebo tempom, ale po\u010d\u00favajte sign\u00e1ly svojho tela. Stanovte si dosiahnute\u013en\u00fd cie\u013e.<\/span><\/p>\n<h3><strong>Ak\u00e1 teplota je pr\u00edli\u0161 n\u00edzka na prev\u00e1dzku?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Neexistuje \u017eiadna vopred stanoven\u00e1 hrani\u010dn\u00e1 teplota, pod ktorou by ste nemohli pracova\u0165. Je to ve\u013emi individu\u00e1lne, preto sk\u00faste sami pos\u00fadi\u0165, \u010do je pre v\u00e1s vhodn\u00e9. Ak v\u00e1m za ur\u010dit\u00fdch podmienok pobyt vonku nie je pr\u00edjemn\u00fd alebo sa u v\u00e1s prejavuj\u00fa pr\u00edznaky podchladenia, je to sign\u00e1l, \u017ee je lep\u0161ie vr\u00e1ti\u0165 sa do interi\u00e9ru. M\u00f4\u017eete si stanovi\u0165 teplotn\u00fd limit a ak teplomer ukazuje ni\u017e\u0161ie hodnoty, vyberte si beh na be\u017eiacom p\u00e1se alebo tr\u00e9ning s hmotnos\u0165ou tela, napr.<\/span><\/p>\n<h3><strong>Spa\u013euje beh v zime viac kal\u00f3ri\u00ed?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Pri be\u017eeckom tr\u00e9ningu v zime sa m\u00f4\u017ee sp\u00e1li\u0165 viac kal\u00f3ri\u00ed v porovnan\u00ed s podobnou aktivitou v lete, a to najm\u00e4 preto, \u017ee si vy\u017eaduje o nie\u010do viac energie na udr\u017eanie tela v teple. To, \u010di sa v\u00e1m behom v zime podar\u00ed sp\u00e1li\u0165 viac kal\u00f3ri\u00ed, v\u0161ak z\u00e1vis\u00ed od viacer\u00fdch osobn\u00fdch faktorov, ako s\u00fa vek, hmotnos\u0165, intenzita tr\u00e9ningu a snehov\u00e9 podmienky.<\/span><\/p>\n<p style=\"text-align: start;\"><a href=\"https:\/\/sportano.sk\/sport\/beh\" target=\"_blank\" rel=\"noopener\">Behanie<\/a> v zime je skvel\u00fd sp\u00f4sob, ako sa udr\u017ea\u0165 v kond\u00edcii, posilni\u0165 imunitn\u00fd syst\u00e9m a zlep\u0161i\u0165 si pohodu. Pri tr\u00e9ningu v zime po\u010d\u00favajte svoje telo a sna\u017ete sa n\u00e1js\u0165 optim\u00e1lne rie\u0161enie vrstven\u00e9ho oble\u010denia pre teploty nad aj pod bodom mrazu. Aby boli outdoorov\u00e9 aktivity v chlade pr\u00edjemn\u00e9 a bezpe\u010dn\u00e9, uistite sa, \u017ee m\u00e1te spr\u00e1vne be\u017eeck\u00e9 oble\u010denie, ktor\u00e9 v\u00e1s udr\u017e\u00ed v teple a pohodl\u00ed. Vyberte si be\u017eeck\u00e9 oble\u010denie od zna\u010diek, ktor\u00fdm d\u00f4veruj\u00fa mili\u00f3ny rekrea\u010dn\u00fdch a profesion\u00e1lnych be\u017ecov: <strong>Nike, The North Face, Everlast, CEP, CMP, Puma, Incrediwear, Under Armour, Viking, X-Socks alebo Pitbull West Coast.<\/strong> N\u00e1jdete ich na <strong>Sportano.sk.<\/strong><\/p>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>Zimn\u00fd beh napriek n\u00edzkym teplot\u00e1m a snehu m\u00f4\u017ee by\u0165 z\u00e1bavn\u00fd, len si mus\u00edte da\u0165 pozor na spr\u00e1vne oble\u010denie. Zistite, \u010do si obliec\u0165 pri behu v zime a ko\u013eko vrstiev oble\u010denia si obliec\u0165, aby ste sa vyhli prehriatiu, ale z\u00e1rove\u0148 poskytli \u00fa\u010dinn\u00fa ochranu pred vetrom a mrazom. V pr\u00edru\u010dke n\u00e1jdete aj tipy na zimn\u00fd be\u017eeck\u00fd tr\u00e9ning. [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":878,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23],"tags":[],"class_list":["post-869","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>V \u010dom beha\u0165 v zime? Z\u00e1kladn\u00e9 pravidl\u00e1 v\u00fdberu be\u017eeck\u00e9ho oble\u010denia na zimu - 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\/v-com-behat-v-zime-zakladne-pravidla-vyberu-bezeckeho-oblecenia-na-zimu\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"V \u010dom beha\u0165 v zime? Z\u00e1kladn\u00e9 pravidl\u00e1 v\u00fdberu be\u017eeck\u00e9ho oble\u010denia na zimu - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Zimn\u00fd beh napriek n\u00edzkym teplot\u00e1m a snehu m\u00f4\u017ee by\u0165 z\u00e1bavn\u00fd, len si mus\u00edte da\u0165 pozor na spr\u00e1vne oble\u010denie. Zistite, \u010do si obliec\u0165 pri behu v zime a ko\u013eko vrstiev oble\u010denia si obliec\u0165, aby ste sa vyhli prehriatiu, ale z\u00e1rove\u0148 poskytli \u00fa\u010dinn\u00fa ochranu pred vetrom a mrazom. V pr\u00edru\u010dke n\u00e1jdete aj tipy na zimn\u00fd be\u017eeck\u00fd tr\u00e9ning. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/v-com-behat-v-zime-zakladne-pravidla-vyberu-bezeckeho-oblecenia-na-zimu\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-18T13:15:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T12:34:16+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/gdi-63219a5f592b1.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":"V \u010dom beha\u0165 v zime? Z\u00e1kladn\u00e9 pravidl\u00e1 v\u00fdberu be\u017eeck\u00e9ho oble\u010denia na zimu - 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\/v-com-behat-v-zime-zakladne-pravidla-vyberu-bezeckeho-oblecenia-na-zimu\/","og_locale":"sk_SK","og_type":"article","og_title":"V \u010dom beha\u0165 v zime? Z\u00e1kladn\u00e9 pravidl\u00e1 v\u00fdberu be\u017eeck\u00e9ho oble\u010denia na zimu - sportano.sk","og_description":"Zimn\u00fd beh napriek n\u00edzkym teplot\u00e1m a snehu m\u00f4\u017ee by\u0165 z\u00e1bavn\u00fd, len si mus\u00edte da\u0165 pozor na spr\u00e1vne oble\u010denie. Zistite, \u010do si obliec\u0165 pri behu v zime a ko\u013eko vrstiev oble\u010denia si obliec\u0165, aby ste sa vyhli prehriatiu, ale z\u00e1rove\u0148 poskytli \u00fa\u010dinn\u00fa ochranu pred vetrom a mrazom. V pr\u00edru\u010dke n\u00e1jdete aj tipy na zimn\u00fd be\u017eeck\u00fd tr\u00e9ning. [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/v-com-behat-v-zime-zakladne-pravidla-vyberu-bezeckeho-oblecenia-na-zimu\/","og_site_name":"sportano.sk","article_published_time":"2024-04-18T13:15:55+00:00","article_modified_time":"2025-08-08T12:34:16+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/gdi-63219a5f592b1.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Sylwia Stwora-Petela","Predpokladan\u00fd \u010das \u010d\u00edtania":"19 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/v-com-behat-v-zime-zakladne-pravidla-vyberu-bezeckeho-oblecenia-na-zimu\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/v-com-behat-v-zime-zakladne-pravidla-vyberu-bezeckeho-oblecenia-na-zimu\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"V \u010dom beha\u0165 v zime? 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