B\u011bh nen\u00ed jen fyzick\u00e1 aktivita; je to filozofie, terapie a zp\u016fsob \u017eivota. Nevy\u017eaduje drah\u00e9 vybaven\u00ed, posilovnu ani tren\u00e9ra \u2013 sta\u010d\u00ed b\u011b\u017eeck\u00e9 boty, s\u00edla v\u016fle a cesta p\u0159ed sebou. B\u011bh spojuje miliony lid\u00ed po cel\u00e9m sv\u011bt\u011b, od rann\u00edch b\u011b\u017ec\u016f a\u017e po maratonce, kte\u0159\u00ed ub\u011bhnou 42 kilometr\u016f. Je to sport, kter\u00fd je v\u017edy s v\u00e1mi \u2013 ve m\u011bst\u011b, v lese, na pl\u00e1\u017ei, v hor\u00e1ch. Hlavn\u00ed je za\u010d\u00edt a nikdy nep\u0159estat.<\/p>\n
Prvn\u00ed v\u011bc, kter\u00e1 d\u011bs\u00ed za\u010d\u00e1te\u010dn\u00edky, je du\u0161nost, bolest sval\u016f a pocit, \u017ee \u201eto nezvl\u00e1dnou\u201c. B\u011bh ale nen\u00ed z\u00e1vod, je to proces. Za\u010dn\u011bte s intervaly: 1 minuta b\u011bhu, 2 minuty ch\u016fze, opakujte 5\u20137kr\u00e1t. Postupn\u011b prodlu\u017eujte dobu b\u011bhu a zkracujte doby odpo\u010dinku. Ji\u017e po 3\u20134 t\u00fddnech si v\u0161imnete snadn\u011bj\u0161\u00edho d\u00fdch\u00e1n\u00ed a sebev\u011bdom\u011bj\u0161\u00edho kroku. Neho\u0148te se za rychlost\u00ed \u2013 ho\u0148te se za konzistenc\u00ed. Ide\u00e1ln\u00ed za\u010d\u00e1tek je t\u0159ikr\u00e1t t\u00fddn\u011b po dobu 20\u201330 minut.<\/p>\n
V\u00fdb\u011br b\u011b\u017eeck\u00fdch bot nen\u00ed rozmar, ale nutnost. Nespr\u00e1vn\u00e9 boty mohou v\u00e9st k poran\u011bn\u00ed kolen, chodidel a p\u00e1te\u0159e. Nav\u0161tivte specializovanou prodejnu, kde v\u00e1m vyberou model na z\u00e1klad\u011b va\u0161eho typu pronace (jak se va\u0161e chodidlo dot\u00fdk\u00e1 zem\u011b). Existuj\u00ed neutr\u00e1ln\u00ed, stabiliza\u010dn\u00ed a tlum\u00edc\u00ed modely. Nekupujte nejlevn\u011bj\u0161\u00ed nebo nejtrendov\u011bj\u0161\u00ed \u2013 kupte si ty, kter\u00e9 v\u00e1m nejl\u00e9pe vyhovuj\u00ed. Dobr\u00e9 b\u011b\u017eeck\u00e9 boty vydr\u017e\u00ed 800\u20131000 km \u2013 pot\u00e9 je t\u0159eba je vym\u011bnit, i kdy\u017e vypadaj\u00ed neporu\u0161en\u00e9.<\/p>\n
Technika b\u011bhu je d\u016fle\u017eit\u011bj\u0161\u00ed, ne\u017e se zd\u00e1. Nedupejte patami \u2013 dost\u00e1vejte na st\u0159edn\u00ed \u010d\u00e1st chodidla. Trup dr\u017ete vzp\u0159\u00edmen\u011b, vyh\u00fdbejte se p\u0159edkl\u00e1n\u011bn\u00ed. Pokr\u010dte pa\u017ee v \u00fahlu 90 stup\u0148\u016f, pracujte jako kyvadlo. Zhluboka d\u00fdchejte nosem a \u00fasty v rytmu kroku (nap\u0159\u00edklad se nadechn\u011bte na 2 kroky, vydechn\u011bte na 2 kroky). Bradu dr\u017ete dole \u2013 d\u00edvejte se p\u0159ed sebe, 10\u201315 metr\u016f. Spr\u00e1vn\u00e1 technika sni\u017euje z\u00e1t\u011b\u017e kloub\u016f a d\u011bl\u00e1 b\u011bh p\u0159\u00edjemn\u00fdm.<\/p>\n
B\u011bh nen\u00ed jen o t\u011ble, ale i o mysli. P\u0159i b\u011bhu mozek produkuje endorfiny, \u201ehormony \u0161t\u011bst\u00ed\u201c. Jsou to p\u0159\u00edrodn\u00ed antidepresiva, kter\u00e1 sni\u017euj\u00ed \u00fazkost, zlep\u0161uj\u00ed n\u00e1ladu a poskytuj\u00ed pocit jasnosti. Mnoho b\u011b\u017ec\u016f tomu \u0159\u00edk\u00e1 \u201eb\u011b\u017eeck\u00e1 meditace\u201c \u2013 kdy se my\u0161lenky uspo\u0159\u00e1daj\u00ed, probl\u00e9my se zdaj\u00ed \u0159e\u0161iteln\u00e9 a \u017eivot se stane smyslupln\u011bj\u0161\u00edm. B\u011bh poskytuje \u010das o samot\u011b, co\u017e je v dne\u0161n\u00ed dob\u011b tak vz\u00e1cn\u00e9.<\/p>\n
<\/p>\n
Zdravotn\u00ed p\u0159\u00ednosy jsou obrovsk\u00e9: posiluje kardiovaskul\u00e1rn\u00ed syst\u00e9m, normalizuje krevn\u00ed tlak, sni\u017euje cholesterol a zlep\u0161uje metabolismus. B\u011bh pom\u00e1h\u00e1 regulovat v\u00e1hu \u2013 za hodinu m\u016f\u017eete sp\u00e1lit 500\u2013800 kcal. Posiluje kosti, p\u0159edch\u00e1z\u00ed osteopor\u00f3ze, zlep\u0161uje sp\u00e1nek a posiluje imunitu. V\u00fdzkum ukazuje, \u017ee lid\u00e9, kte\u0159\u00ed pravideln\u011b b\u011bhaj\u00ed, \u017eij\u00ed d\u00e9le a maj\u00ed m\u00e9n\u011b chronick\u00fdch onemocn\u011bn\u00ed.<\/p>\n
B\u011bh ale nen\u00ed bez rizik. Hlavn\u00edmi nep\u0159\u00e1teli jsou p\u0159etr\u00e9nov\u00e1n\u00ed a \u0161patn\u00e1 technika. Nezvy\u0161ujte vzd\u00e1lenost o v\u00edce ne\u017e 10 % t\u00fddn\u011b. V\u017edy se zah\u0159ejte (5\u201310 minut lehk\u00e9ho cvi\u010den\u00ed plus dynamick\u00e9 prota\u017een\u00ed) a zchladn\u011bte (statick\u00e9 prota\u017een\u00ed po b\u011bhu). Naslouchejte sv\u00e9mu t\u011blu: pokud v\u00e1s bol\u00ed koleno nebo noha, zastavte se, odpo\u010di\u0148te si a pora\u010fte se s l\u00e9ka\u0159em. Je lep\u0161\u00ed vynechat jeden tr\u00e9nink, ne\u017e str\u00e1vit \u0161est m\u011bs\u00edc\u016f l\u00e9\u010den\u00edm zran\u011bn\u00ed.<\/p>\n
Jak se udr\u017eet na spr\u00e1vn\u00e9 cest\u011b? Ve\u010fte si b\u011b\u017eeck\u00fd den\u00edk \u2013 zaznamen\u00e1vejte si vzd\u00e1lenost, \u010das, po\u010das\u00ed a to, jak se c\u00edt\u00edte. To v\u00e1s motivuje a ukazuje v\u00e1\u0161 pokrok. Najd\u011bte si b\u011b\u017eeck\u00e9ho partnera \u2013 spole\u010dn\u011b je to snaz\u0161\u00ed. Z\u00fa\u010dastn\u011bte se b\u011bh\u016f \u2013 pro za\u010d\u00e1te\u010dn\u00edky i b\u011bh\u016f na 5 km. C\u00edl + ud\u00e1lost = siln\u00e1 motivace. Hl\u00eddejte si stravu: 1\u20131,5 hodiny p\u0159ed b\u011bhem si dejte lehkou sva\u010dinu (ban\u00e1n, jogurt), pot\u00e9 b\u00edlkoviny + sacharidy (tvaroh + ovoce, ku\u0159e + r\u00fd\u017ee). Pijte vodu p\u0159ed, b\u011bhem a po b\u011bhu.<\/p>\n
B\u011bh je komunita. V ka\u017ed\u00e9m m\u011bst\u011b jsou b\u011b\u017eeck\u00e9 kluby, skupiny na soci\u00e1ln\u00edch s\u00edt\u00edch a bezplatn\u00e9 tr\u00e9ninky. Pom\u00e1haj\u00ed za\u010d\u00e1te\u010dn\u00edk\u016fm, sd\u00edlej\u00ed tipy a organizuj\u00ed spole\u010dn\u00e9 b\u011bhy. Budete se c\u00edtit jako sou\u010d\u00e1st n\u011b\u010deho v\u011bt\u0161\u00edho. B\u011bh spojuje \u2013 bez ohledu na v\u00e1\u0161 v\u011bk, povol\u00e1n\u00ed nebo status. Na trati jsou si v\u0161ichni rovni: vy, silnice a v\u00e1\u0161 dech.<\/p>\n
A kone\u010dn\u011b, b\u011bh je svoboda. Osvobozen\u00ed od rozvrhu, od posilovny, od v\u00fdmluv. U\u010d\u00ed discipl\u00edn\u011b, trp\u011blivosti a sebezdokonalov\u00e1n\u00ed. Neslibuje okam\u017eit\u00e9 v\u00fdsledky \u2013 slibuje, \u017ee pokud se nevzd\u00e1te, stanete se siln\u011bj\u0161\u00edmi. Nejen fyzicky, ale i psychicky. B\u011bh je metaforou \u017eivota: n\u011bkdy je to t\u011b\u017ek\u00e9, n\u011bkdy chcete p\u0159estat, ale pokud pokra\u010dujete (nebo b\u011b\u017e\u00edte), otev\u00edraj\u00ed se nov\u00e9 obzory. Obujte si tenisky. Prvn\u00ed krok je u\u017e v\u00edt\u011bzstv\u00edm.<\/p>\n","protected":false},"excerpt":{"rendered":"
B\u011bh nen\u00ed jen fyzick\u00e1 aktivita; je to filozofie, terapie a zp\u016fsob \u017eivota. Nevy\u017eaduje drah\u00e9 vybaven\u00ed, posilovnu ani tren\u00e9ra \u2013 sta\u010d\u00ed b\u011b\u017eeck\u00e9 boty, s\u00edla v\u016fle a cesta p\u0159ed sebou. B\u011bh spojuje…<\/p>\n","protected":false},"author":2,"featured_media":124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[],"class_list":["post-123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=\/wp\/v2\/posts\/123","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=123"}],"version-history":[{"count":1,"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=\/wp\/v2\/posts\/123\/revisions"}],"predecessor-version":[{"id":125,"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=\/wp\/v2\/posts\/123\/revisions\/125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=\/wp\/v2\/media\/124"}],"wp:attachment":[{"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rabbrconfr.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}