[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.rinkl.cz\/zacinate-behat-par-rad-do-zacatku\/#Article","mainEntityOfPage":"https:\/\/www.rinkl.cz\/zacinate-behat-par-rad-do-zacatku\/","headline":"Za\u010d\u00edn\u00e1te b\u011bhat: P\u00e1r rad do za\u010d\u00e1tku","name":"Za\u010d\u00edn\u00e1te b\u011bhat: P\u00e1r rad do za\u010d\u00e1tku","description":"Rozhodli jste se za\u010d\u00edt b\u011bhat, ale nechcete nic podcenit do za\u010d\u00e1tku. M\u00e1te strach, abyste si s\u00a0nov\u00fdm sportem nenad\u011bli v\u00edce \u0161kod ne\u017e u\u017eitku. Nechte se prov\u00e9st … ","datePublished":"2025-10-01","dateModified":"2025-10-01","author":{"@type":"Person","@id":"https:\/\/www.rinkl.cz\/author\/#Person","name":"","url":"https:\/\/www.rinkl.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/ccdd701717dc93db07d73e0c11dbbb8b91524cccc3bfbd3baea83667a3ebf5d6?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/ccdd701717dc93db07d73e0c11dbbb8b91524cccc3bfbd3baea83667a3ebf5d6?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"rinkl.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"url":"https:\/\/www.rinkl.cz\/zacinate-behat-par-rad-do-zacatku\/","wordCount":491,"articleBody":"Rozhodli jste se za\u010d\u00edt b\u011bhat, ale nechcete nic podcenit do za\u010d\u00e1tku. M\u00e1te strach, abyste si s\u00a0nov\u00fdm sportem nenad\u011bli v\u00edce \u0161kod ne\u017e u\u017eitku. Nechte se prov\u00e9st n\u011bkolika body, na co byste nem\u011bli zapomenout, aby v\u00e1s kon\u00ed\u010dek neomrzel d\u0159\u00edve, ne\u017e v\u016fbec po\u0159\u00e1dn\u011b za\u010dnete, t\u0159eba i z\u00e1vodit.1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vyberte si spr\u00e1vnou obuvPokud to s\u00a0b\u011bh\u00e1n\u00edm mysl\u00edte v\u00e1\u017en\u011b, nepodce\u0148ujte kvalitn\u00ed obuv. Zajd\u011bte si do specializovan\u00e9 prodejny, kde v\u00e1m zm\u011b\u0159\u00ed techniku do\u0161lapu a navrhnou vhodnou obuv, p\u0159\u00edpadn\u011b i sportovn\u00ed vlo\u017eku do boty.2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 PijteNezapome\u0148te se dostate\u010dn\u011b hydratovat p\u0159ed i po samotn\u00e9m b\u011bhu. Pokud se chyst\u00e1te na v\u00fdb\u011bhy del\u0161\u00ed jak 10 km, nebo je parn\u00e9 l\u00e9to, zvolte mo\u017enost si tekutiny vz\u00edt s\u00a0sebou. Na trhu existuje mnoho vychyt\u00e1vek v\u00a0podob\u011b zabudovan\u00fdch fla\u0161ti\u010dek na vodu v\u00a0opasku, n\u00e1ramku anebo v\u00a0b\u011b\u017eeck\u00e9m camel bagu.3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nezapome\u0148te se zah\u0159\u00e1tP\u0159ed samotn\u00fdm b\u011bhem byste si m\u011bli dop\u0159\u00e1t alespo\u0148 10 minut na zah\u0159\u00e1t\u00ed. M\u016f\u017ee se jednat o b\u011b\u017eeckou abecedu, nebo leh\u010d\u00ed v\u00fdklus. Posta\u010d\u00ed ale i p\u00e1r v\u00fdskok\u016f, d\u0159ep\u016f a prota\u017een\u00ed t\u011bla. D\u016fle\u017eit\u00e9 je prokrvit svalov\u00e1 vl\u00e1kna a zah\u0159\u00e1t vazivov\u00e9 tk\u00e1n\u011b, aby nedo\u0161lo k\u00a0poran\u011bn\u00ed.4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Prota\u017een\u00ed mus\u00ed b\u00fdtAle ani po b\u011bhu nekon\u010d\u00edte. Je nutn\u00e9 prot\u00e1hnout zkr\u00e1cen\u00e9 svaly, nejen p\u0159edn\u00ed stranu stehen a l\u00fdtka. Zapom\u00ednat by se nem\u011blo i na zadn\u00ed stranu stehen, tzv. hamstringy. Prot\u00e1hn\u011bte ale cel\u00e9 t\u011blo. V\u017edy\u0165 po v\u011bt\u0161inu dne jenom sed\u00ed.5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Neb\u011bhat p\u0159es bolestNikdy neb\u011bhejte, pokud c\u00edt\u00edte bolest nebo p\u00edch\u00e1n\u00ed, nap\u0159\u00edklad v\u00a0boku. Rad\u011bji p\u0159ejd\u011bte do ch\u016fze a nechte t\u011blo zregenerovat. V\u00a0p\u0159\u00edpad\u011b dlouho p\u0159etrv\u00e1vaj\u00edc\u00ed bolesti zva\u017ete n\u00e1v\u0161t\u011bvu ortopeda.6.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ned\u00e1vejte si velik\u00e9 c\u00edleNecht\u011bjte hned ub\u011bhnout 5 km, zab\u011bhnout z\u00e1vod. Klidn\u011b za\u010dnete indi\u00e1nskou ch\u016fz\u00ed, tj. st\u0159\u00edd\u00e1n\u00ed b\u011bhu s\u00a0ch\u016fz\u00ed. Pokud u\u017e jste pokro\u010dili a jste schopni ub\u011bhnout 5 km v\u00a0kuse, po\u0159\u00e1d volte rozumn\u00e9 tempo, p\u0159i kter\u00e9m jste schopni konverzovat. V\u011b\u0159te, \u017ee pomalej\u0161\u00edm b\u011bhem si budujete v\u0161eobecnou b\u011b\u017eeckou vytrvalost, kterou pozd\u011bji z\u00faro\u010d\u00edte i v\u00a0rychlostn\u00edm b\u011bhu.7.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 PosilujteAno, posilujte, a to zejm\u00e9na st\u0159ed t\u011bla. P\u0159i zpevn\u011bn\u00e9m b\u0159i\u0161n\u00edm svalu budete schopni b\u011bhat se spr\u00e1vnou technikou b\u011bhu. Va\u0161e v\u00fdsledky se dostav\u00ed mnohem d\u0159\u00edve. Nav\u00edc kombinujete v\u00edce typ\u016f sport\u016f a t\u011blo se tak rychleji dost\u00e1v\u00e1 do kondice.                                                                                                                                                                                                                                                                                                                                                                                        4.2\/5 - (4 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Za\u010d\u00edn\u00e1te b\u011bhat: P\u00e1r rad do za\u010d\u00e1tku","item":"https:\/\/www.rinkl.cz\/zacinate-behat-par-rad-do-zacatku\/#breadcrumbitem"}]}]