{"id":80502,"date":"2017-11-09T13:04:23","date_gmt":"2017-11-09T11:04:23","guid":{"rendered":"http:\/\/slovaklinesmagazin.sk\/cms\/?p=80502"},"modified":"2017-11-09T13:04:23","modified_gmt":"2017-11-09T11:04:23","slug":"zrod-trailoveho-bezca","status":"publish","type":"post","link":"https:\/\/www.slovaklinesmagazin.sk\/cms\/2017\/11\/zrod-trailoveho-bezca\/","title":{"rendered":"Zrod trailov\u00e9ho be\u017eca"},"content":{"rendered":"

Tipy, s\u00a0ktor\u00fdch pomocou prekon\u00e1te ne\u013eahk\u00e9 trailov\u00e9 za\u010diatky. <\/em><\/p>\n

Ka\u017ed\u00fd je sprvu za\u010diato\u010dn\u00edk, a\u00a0to sa t\u00fdka \u010dohoko\u013evek, do \u010doho sa pust\u00edte. \u010casom, ak teda v\u00a0snahe zotrv\u00e1te a\u00a0ned\u00e1te sa odradi\u0165 prvotn\u00fdmi ne\u00faspechmi, sa zo za\u010diatku neprekonate\u013en\u00e1 z\u00e1\u0165a\u017e stane va\u0161ou druhou prirodzenos\u0165ou a\u00a0to, \u010do sa javilo ako nemo\u017en\u00e9, bude jedna malina. Trailov\u00fd beh si, rovnako ako matematika \u010di tenis, vy\u017eaduje invest\u00edciu \u010dasov\u00fa aj du\u0161evn\u00fa. Bez nej ho jednoducho neovl\u00e1dnete.<\/p>\n

<\/a><\/p>\n

 <\/p>\n

V\u00a0za\u010diatkoch je ve\u013emi d\u00f4le\u017eit\u00e9, aby ste si toho na plecia nenalo\u017eili prive\u013ea, preto\u017ee traily s\u00a0prev\u00fd\u0161eniami a\u00a0n\u00e1ro\u010dn\u00fdm ter\u00e9nom si pretr\u00e9novanie alebo zranenie doslova p\u00fdtaj\u00fa. Svoju pozornos\u0165 by ste mali s\u00fastredi\u0165 na \u0161tyri z\u00e1kladn\u00e9 princ\u00edpy:<\/p>\n

01 Spr\u00e1vna technika<\/p>\n

Cel\u00fd v\u00e1\u0161 be\u017eeck\u00fd \u017eivot po\u010d\u00favate, \u017ee m\u00e1te beha\u0165 na r\u00fdchlos\u0165, no odrazu je v\u0161etko inak. V\u00a0trailovom behu ide o\u00a0vytrvalos\u0165. Ak chcete vy\u0165a\u017ei\u0165 z\u00a0va\u0161ej v\u00fddr\u017ee maximum, mus\u00edte sa nau\u010di\u0165 beha\u0165 efekt\u00edvne, aby ste sa o\u00a0energiu nepripravili prir\u00fdchlo. Mali by ste robi\u0165 kr\u00e1tke kroky, dopady by mali by\u0165 \u010do najm\u00e4k\u0161ie \u2013 ide\u00e1lne teda nie na p\u00e4tu \u2013 a va\u0161e telo by malo by\u0165 uvo\u013enen\u00e9.<\/p>\n

02 Frekvencia > objem<\/p>\n

V\u00a0za\u010diatkoch sa s\u00fastre\u010fte na zvy\u0161ovanie frekvencie be\u017eeck\u00fdch tr\u00e9ningov na \u0161tyri a\u017e p\u00e4\u0165 t\u00fd\u017edenne. A\u017e ke\u010f sa v\u00e1m podar\u00ed splni\u0165 tento cie\u013e, za\u010dnite venova\u0165 pozornos\u0165 objemu nabehan\u00fdch kilometrov a\u00a0sk\u00faste ich zaka\u017ed\u00fdm zabehn\u00fa\u0165 osem a\u00a0viac. Muskuloskelet\u00e1lny stres, ktor\u00e9mu je va\u0161e telo po\u010das behu vystavovan\u00e9, je \u010dosi, na \u010do si treba zvyka\u0165 postupne. Pre telo je pritom menej n\u00e1ro\u010dn\u00e9 absolvova\u0165 viac kr\u00e1tkych behov ne\u017e menej dlh\u00fdch. Rad\u00edme v\u00e1m preto, aby ste boli trpezliv\u00ed a sprvu behali po tro\u0161k\u00e1ch takmer denne. A\u017e potom sa pustite do predl\u017eovania jednotliv\u00fdch behov.<\/p>\n

03 Prevencia je z\u00e1klad<\/p>\n

Beh ve\u013emi r\u00fdchlo odhal\u00ed ak\u00fako\u013evek nerovnov\u00e1hu v\u00e1\u0161ho tela. Ak nechcete, aby nerovnov\u00e1ha prer\u00e1stla do zranenia, zaobstarajte si penov\u00fd valec a\u00a0venujte sa aj dynamick\u00e9mu posil\u0148ovaniu \u2013 dobr\u00e1 je napr\u00edklad joga. Penov\u00fd valec je v\u00fdborn\u00e1 regenera\u010dn\u00e1 pom\u00f4cka, ktor\u00e1 je ur\u010den\u00e1 na automas\u00e1\u017e svalov a\u00a0\u0161liach. Spr\u00e1vnym pou\u017eit\u00edm valca napom\u00e1hate zdrav\u00e9mu v\u00fdvoju svalov a\u00a0regener\u00e1cii unaven\u00fdch svalov.<\/p>\n

04 Pestros\u0165ou k \u00faspechu<\/p>\n

Ako sme u\u017e spomenuli, v\u00a0trailovom behu je va\u0161\u00edm prvotn\u00fdm cie\u013eom dopracova\u0165 sa k\u00a0\u0161tyrom a\u017e piatim behom t\u00fd\u017edenne. Behy m\u00f4\u017eu by\u0165 v\u00a0\u00faplne \u013eahkom tempe, no aby ste z\u00a0tr\u00e9ningov vy\u0165a\u017eili \u010do najviac, za\u010dnite si ich spestrova\u0165. Robte tak raz t\u00fd\u017edenne (ak beh\u00e1vate aspo\u0148 trikr\u00e1t za t\u00fd\u017ede\u0148, spolu menej ako 25 kilometrov) alebo dva razy t\u00fd\u017edenne (ak beh\u00e1vate aspo\u0148 \u0161tyrikr\u00e1t za t\u00fd\u017ede\u0148, spolu viac ako 25 kilometrov). Va\u0161e telo bude stimulovan\u00e9 lep\u0161ie a\u00a0za\u010dn\u00fa sa dostavova\u0165 vyt\u00fa\u017een\u00e9 pokroky.<\/p>\n

<\/a><\/p>\n

\n

Do kopca na ra\u0148ajky<\/strong><\/p>\n

10-min\u00fatov\u00fd warm-up, 4 \u2013 6x 60 sek\u00fand beh do kopca s\u00a0medziklusom, 10-min\u00fatov\u00fd d\u017eoging<\/em><\/p>\n

Intervalov\u00fd tr\u00e9ning v\u00a0kopcoch je dobr\u00fd sp\u00f4sob, ako sa za\u010da\u0165 venova\u0165 \u0161trukt\u00farovan\u00fdm tr\u00e9ningom. V\u010faka kopcom budete silnej\u0161\u00ed, vytrvalej\u0161\u00ed a\u00a0ment\u00e1lne odolnej\u0161\u00ed.<\/p>\n

Na za\u010diatku tr\u00e9ningu sa rozohrejte desiatimi min\u00fatami behu v\u00a0\u013eahkom tempe. Potom prich\u00e1dza na rad kopec so sklonom od \u0161tyroch do \u00f4smich percent. Be\u017ete do\u0148 jednu min\u00fatu najr\u00fdchlej\u0161ie, ako viete, obr\u00e1\u0165te sa a\u00a0nasp\u00e4\u0165 nadol sa vr\u00e1\u0165te bu\u010f poklusom alebo krokom. Kopec vybehnite e\u0161te trikr\u00e1t a\u00a0na z\u00e1ver tr\u00e9ningu si dajte desa\u0165min\u00fatov\u00fd v\u00fdklus.<\/p>\n

Rovn\u00e9 \u00faseky na obed<\/strong><\/p>\n

20-min\u00fatov\u00fd warm-up, 6 \u2013 8x 30-sekundov\u00fdch \u00fasekov s medziklusom, 10-min\u00fatov\u00fd d\u017eoging\u00a0 <\/em><\/p>\n

\u00daseky sa nach\u00e1dzaj\u00fa niekde na polceste za va\u0161ou premenou na trailov\u00fdch be\u017ecov. Po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och, ke\u010f budete lep\u0161ie koordinovan\u00ed a\u00a0silnej\u0161\u00ed, v\u00e1s \u00faseky nau\u010dia, \u017ee behanie vo vysokom tempe m\u00f4\u017ee by\u0165 v\u00a0skuto\u010dnosti z\u00e1bavn\u00e9 a\u00a0jednoduch\u00e9. \u00daseky pom\u00e1haj\u00fa budova\u0165 neuromuskul\u00e1rnu efektivitu, v\u010faka ktorej dok\u00e1\u017eete vyu\u017e\u00edva\u0165 energiu ekonomickej\u0161ie, a\u00a0to v\u00a0akomko\u013evek tempe.<\/p>\n

Po trochu dlh\u0161om rozohriat\u00ed sa vyberte na rovn\u00fd \u00fasek cesty \u010di trailu. Od\u0161tartuje v\u00a0uvo\u013enenom tempe a\u00a0postupne zr\u00fdch\u013eujte na maximum. Po cel\u00fd \u010das by ste sa v\u0161ak mali c\u00edti\u0165 v\u00a0pohode a zr\u00fdch\u013eova\u0165 by ste mali hladko. Rovnako ako v\u00a0pr\u00edpade kopcov, aj po ka\u017edom \u00faseku sa vr\u00e1\u0165te na \u0161tart bu\u010f poklusom, alebo krokom, a\u00a0op\u00e4\u0165 sa rozbehnite. \u00daseky s\u00fa tr\u00e9ningom, ktor\u00fd za\u010diato\u010dn\u00edkom prin\u00e1\u0161a takmer okam\u017eit\u00e9 v\u00fdsledky.<\/p>\n

Z\u00a0kopca na ve\u010deru<\/strong><\/p>\n

20-min\u00fatov\u00fd warm-up, 2 \u2013 4x 3-min\u00fatov\u00fd beh z kopca s medziklusom, 10-min\u00fatov\u00fd d\u017eoging\u00a0 <\/em><\/p>\n

Po mesiaci a\u017e dvoch budete ma\u0165 s\u00a0behom po trailoch u\u017e dostatok sk\u00fasenost\u00ed. Budete presne ch\u00e1pa\u0165, v\u00a0\u010dom spo\u010d\u00edva kr\u00e1sa ter\u00e9nu. Je teda najvy\u0161\u0161\u00ed \u010das pou\u017ei\u0165 silu nadobudnut\u00fa po\u010das behov do kopca a\u00a0r\u00fdchlos\u0165, ktor\u00fa ste z\u00edskali po\u010das behania \u00fasekov, a\u00a0v\u0161etko pretavi\u0165 do zlep\u0161enia va\u0161ej aer\u00f3bnej kapacity, ku ktor\u00e9mu v\u00e1m dopom\u00f4\u017eu dlh\u0161ie intervaly. In\u00fdmi slovami, beh z\u00a0kopca pom\u00f4\u017ee va\u0161im p\u013e\u00facam a\u00a0srdcu doda\u0165 viac kysl\u00edka do pracuj\u00facich svalov.<\/p>\n

Po tom, ako sa rozohrejete, sa vyberte ku kopcu s\u00a0miernym klesan\u00edm (od jedn\u00e9ho do troch percent). To v\u00e1m pom\u00f4\u017ee nabra\u0165 tempo, no nie a\u017e tak\u00e9, aby sa zmenil v\u00e1\u0161 postoj a\u00a0be\u017eeck\u00e1 technika. Tri min\u00faty be\u017ete v\u00a0st\u00e1lom tempe, ktor\u00e9 by ste dok\u00e1zali udr\u017ea\u0165 zhruba desa\u0165 min\u00fat, oto\u010dte sa a\u00a0poklusom sa vr\u00e1\u0165te nasp\u00e4\u0165. Opakujte.<\/p>\n

Kilometre v\u00a0noh\u00e1ch ako dezert<\/strong><\/p>\n

90 min\u00fat a\u017e 3 hodiny objavovania<\/em><\/p>\n

Va\u0161a trailov\u00e1 sklada\u010dka je takmer hotov\u00e1, ch\u00fdba u\u017e len jeden k\u00fasok. Beh\u00e1vate \u0161tyri- a\u017e p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne a\u00a0m\u00e1te za sebou v\u0161etky vy\u0161\u0161ie spomenut\u00e9 tr\u00e9ningy. Ste teda pripraven\u00ed be\u017ea\u0165 \u010falej ne\u017e doposia\u013e. Dlh\u00e9 behy s\u00fa ultim\u00e1tnym tr\u00e9ningom trailov\u00fdch be\u017ecov. Buduj\u00fa silu, vytrvalos\u0165 aj r\u00fdchlos\u0165. K\u013e\u00fa\u010dom k\u00a0\u00faspechu pri dlh\u00fdch behoch je zabudn\u00fa\u0165 na v\u0161etko ostatn\u00e9. Nem\u00e1te \u017eiadny konkr\u00e9tny cie\u013e, t\u00fdm jedin\u00fdm je str\u00e1vi\u0165 dos\u0165 \u010dasu na noh\u00e1ch a\u00a0za\u017ei\u0165 nie\u010do nov\u00e9. Ke\u010f sa budete c\u00edti\u0165 pripraven\u00ed na dlh\u00fd trailov\u00fd beh, raz za t\u00fd\u017ede\u0148 sa vyberte do ter\u00e9nu a\u00a0objavujte. V\u00a0pr\u00edpade potreby bez v\u00e1hania prejdite do kroku, zase sa rozbehnite a\u00a0u\u017e\u00edvajte si \u010das str\u00e1ven\u00fd v pr\u00edrode. Trailov\u00fd beh v\u00e1s m\u00e1 predsa predov\u0161etk\u00fdm odbremeni\u0165 od stresu.<\/p>\n

Za tento \u010dl\u00e1nok a dobr\u00e9 rady \u010fakujeme redakcii \u010dasopisu Running<\/strong><\/p>\n

Fotografie: depositphotos<\/p>\n

<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Tipy, s\u00a0ktor\u00fdch pomocou prekon\u00e1te ne\u013eahk\u00e9 trailov\u00e9 za\u010diatky. Ka\u017ed\u00fd je sprvu za\u010diato\u010dn\u00edk, a\u00a0to sa t\u00fdka \u010dohoko\u013evek, do \u010doho sa pust\u00edte. \u010casom, ak teda v\u00a0snahe zotrv\u00e1te a\u00a0ned\u00e1te sa odradi\u0165 prvotn\u00fdmi ne\u00faspechmi, sa zo za\u010diatku neprekonate\u013en\u00e1 z\u00e1\u0165a\u017e stane va\u0161ou druhou prirodzenos\u0165ou a\u00a0to, \u010do sa javilo ako nemo\u017en\u00e9, bude jedna malina. Trailov\u00fd beh si, rovnako ako matematika \u010di tenis, […]<\/p>\n","protected":false},"author":7,"featured_media":80503,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45,52,50,14,44],"tags":[],"class_list":["post-80502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nas-tip","category-outdoor","category-radim-vam","category-sport","category-zdravie","eq-blocks"],"_links":{"self":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/80502","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/comments?post=80502"}],"version-history":[{"count":1,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/80502\/revisions"}],"predecessor-version":[{"id":80507,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/80502\/revisions\/80507"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/media\/80503"}],"wp:attachment":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/media?parent=80502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/categories?post=80502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/tags?post=80502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}