![\"\"](\"https:\/\/slovaklinesmagazin.sk\/cms\/wp-content\/uploads\/2023\/01\/Honor.jpg\")
<\/p>\nVe\u013ea be\u017ecov chce dokon\u010di\u0165 sl\u00e1vny marat\u00f3n, ktor\u00fd sl\u00fa\u017ei ako test ich vytrvalosti, tak aj ako vrcholn\u00fd \u00faspech.
\nOptim\u00e1lny \u010das pre v\u00e4\u010d\u0161inu be\u017ecov je medzi dvoma hodinami a striedan\u00edm elitn\u00fdch be\u017ecov a \u00f4smimi hodinami chodcov. Pod\u013ea typick\u00fdch \u010dasov pretekov by mu\u017ei mali mieri\u0165 menej ako \u0161tyri hodiny a \u017eeny menej ako \u0161tyri a pol hodiny, aby dokon\u010dili marat\u00f3n.
\nBez oh\u013eadu na to, \u010do d\u00fafate, \u017ee dosiahnete, mali by ste by\u0165 v\u017edy pripraven\u00ed pre\u017ei\u0165 bezpe\u010dn\u00fd a z\u00e1bavn\u00fd de\u0148.
\nTr\u00e9ning na marat\u00f3n vy\u017eaduje ve\u013ea pr\u00e1ce, \u010dasu a odborn\u00fdch znalost\u00ed. V\u0161etky va\u0161e starostliv\u00e9 pl\u00e1novanie a pr\u00edprava na z\u00e1vod m\u00f4\u017ee by\u0165 zru\u0161en\u00e9 nieko\u013ek\u00fdmi zl\u00fdmi hovormi po\u010das skuto\u010dnej udalosti. Tu je nieko\u013eko tipov, ako sa dr\u017ea\u0165, aby z\u00e1vod menej za\u0165a\u017eoval va\u0161e telo a bol pre v\u00e1s pr\u00edjemnej\u0161\u00ed.<\/p>\n
<\/p>\n
Tipy, ako sa pripravi\u0165 na marat\u00f3n<\/em> Vytvorte tr\u00e9ningov\u00fd program<\/strong> Vedie\u0165, \u010do by ste mali jes\u0165<\/strong> Pripravte sa pomocou spr\u00e1vneho zariadenia<\/strong><\/p>\n Aj ke\u010f m\u00f4\u017eu by\u0165 dosta\u010duj\u00face pre nep\u00e1rny beh, va\u0161e star\u00e9 tenisky do posil\u0148ovne nie s\u00fa na marat\u00f3n. Investujte do dobr\u00fdch be\u017eeck\u00fdch top\u00e1nok; budete v nich tr\u00e1vi\u0165 ve\u013ea \u010dasu, tak\u017ee sa mus\u00edte c\u00edti\u0165 dobre. Mali by ste tie\u017e investova\u0165 peniaze do dobr\u00e9ho vybavenia, a to vr\u00e1tane zvy\u0161ku va\u0161ich n\u00e1strojov, ako s\u00fa \u0161ikovn\u00e9 hodinky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu sledova\u0165 v\u00e1\u0161 pokrok. Dobr\u00fdmi \u0161ikovn\u00fdmi hodinkami, ktor\u00e9 m\u00f4\u017eu by\u0165 ve\u013ek\u00fdm pomocn\u00edkom, s\u00fa honor band<\/a><\/span><\/strong> 6, preto\u017ee s\u00fa \u013eahk\u00e9, a preto by v\u00e1m pri behan\u00ed nesp\u00f4sobovali nepr\u00edjemn\u00e9 pocity.<\/p>\n Ku\u017ee\u013e<\/strong> Ment\u00e1lne cvi\u010denie<\/strong> Zabali\u0165 sa<\/strong> Ve\u013ea be\u017ecov chce dokon\u010di\u0165 sl\u00e1vny marat\u00f3n, ktor\u00fd sl\u00fa\u017ei ako test ich vytrvalosti, tak aj ako vrcholn\u00fd \u00faspech. Optim\u00e1lny \u010das pre v\u00e4\u010d\u0161inu be\u017ecov je medzi dvoma hodinami a striedan\u00edm elitn\u00fdch be\u017ecov a \u00f4smimi hodinami chodcov. Pod\u013ea typick\u00fdch \u010dasov pretekov by mu\u017ei mali mieri\u0165 menej ako \u0161tyri hodiny a \u017eeny menej ako \u0161tyri a pol hodiny, aby […]<\/p>\n","protected":false},"author":7,"featured_media":91532,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45,43],"tags":[],"class_list":["post-91528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nas-tip","category-technologie","eq-blocks"],"_links":{"self":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/91528","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=91528"}],"version-history":[{"count":6,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/91528\/revisions"}],"predecessor-version":[{"id":91545,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/91528\/revisions\/91545"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/media\/91532"}],"wp:attachment":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/media?parent=91528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/categories?post=91528"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/tags?post=91528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/strong>
\nPozna\u0165 svoju trasu<\/strong>
\nPokia\u013e to bude v\u00e1\u0161 prv\u00fd marat\u00f3n, vyberte si tak\u00fd, ktor\u00fd je za viac ako \u0161tyri mesiace, aby ste mali dostatok \u010dasu na pr\u00edpravu. Zistite tie\u017e viac o ter\u00e9ne trasy a o tom, \u010di s\u00fa v nej zahrnut\u00e9 nejak\u00e9 kopce. Pokia\u013e tomu tak je, mus\u00edte do tr\u00e9ningu za\u010dleni\u0165 behy do kopca. Ak\u00e1 je pravdepodobnos\u0165, \u017ee budeme ma\u0165 zl\u00fd de\u0148? \u010co tie zdravotn\u00edcke centr\u00e1 pon\u00fakaj\u00fa? To s\u00fa niektor\u00e9 z ot\u00e1zok, ktor\u00e9 mus\u00edte zv\u00e1\u017ei\u0165, preto\u017ee nepochybne zmen\u00ed v\u00e1\u0161 de\u0148.<\/p>\n
\nVytvorte (alebo n\u00e1jdite a pou\u017eite) dobr\u00fd tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd postupne zvy\u0161uje v\u00e1\u0161 t\u00fd\u017edenn\u00fd kilometrov\u00fd v\u00fdkon. V\u00edkendy s\u00fa ide\u00e1lne pre dlh\u00e9 behy, tak\u017ee si ich ur\u010dite napl\u00e1nujte. V\u00e1\u0161 tr\u00e9ning by mal vyvrcholi\u0165 po\u010das 19\u201321 m\u00ed\u013e.<\/p>\n
\nSacharidov\u00e1 z\u00e1\u0165a\u017e je prospe\u0161n\u00e1 v d\u0148och pred marat\u00f3nom. To v\u00e1m pom\u00f4\u017ee z\u00edska\u0165 n\u00e1skok t\u00fdm, \u017ee napln\u00edte \u017eal\u00fadok extra kal\u00f3riami. Po\u010das z\u00e1vodu potrebujete r\u00fdchlo p\u00f4sobiaci zdroj energie, ktor\u00fd v\u00e1s nebude brzdi\u0165. Aj ke\u010f mnoho \u013eud\u00ed na energetick\u00e9 g\u00e9ly prisah\u00e1, in\u00ed zis\u0165uj\u00fa, \u017ee po konzum\u00e1cii aj nieko\u013ek\u00fdch bal\u00ed\u010dkov sa im za\u010dne kru\u010di\u0165 \u017eal\u00fadok a musia presta\u0165. Aby ste zaistili, \u017ee va\u0161e telo dok\u00e1\u017ee spracova\u0165 desiaty alebo g\u00e9ly, ktor\u00e9 si chcete da\u0165 po\u010das marat\u00f3nu, mali by ste si s nimi vopred zacvi\u010di\u0165.<\/p>\n![\"\"](\"https:\/\/slovaklinesmagazin.sk\/cms\/wp-content\/uploads\/2023\/01\/Honor-..jpg\")
<\/p>\n
\nCie\u013eom zu\u017eovania je necha\u0165 va\u0161e telo odd\u00fdchnu\u0165 a uzdravi\u0165 sa v t\u00fd\u017ed\u0148och pred marat\u00f3nom, \u010do v\u00e1m umo\u017en\u00ed pod\u00e1va\u0165 maxim\u00e1lne v\u00fdkony v de\u0148 z\u00e1vodu. Odpor\u00fa\u010da sa, aby prv\u00fdkr\u00e1t marat\u00f3nski be\u017eci pred ve\u013ek\u00fdmi pretekmi tri a\u017e \u0161tyri t\u00fd\u017edne spomalili.<\/p>\n
\nNa marat\u00f3n by ste mali by\u0165 psychicky pripraven\u00ed vizualiz\u00e1ciou a napl\u00e1novan\u00edm celej akcie. Napl\u00e1nujte si rann\u00fa rutinu do posledn\u00e9ho detailu, vr\u00e1tane toho, \u010do budete jes\u0165, ako sa dostanete na \u0161tartovaciu \u010diaru, \u010do si so sebou vezmete a \u010do budete robi\u0165, a\u017e skon\u010d\u00edte. Nezab\u00fadajte, \u017ee marat\u00f3n je zd\u013ahav\u00fd z\u00e1vod.<\/p>\n
\nDajte pros\u00edm svojmu telu nejak\u00fd \u010das na uzdravenie. Fyzick\u00e1 n\u00e1ro\u010dnos\u0165 marat\u00f3nu a \u010fal\u0161\u00edch ultramarat\u00f3nov je obrovsk\u00e1. Zranenie, \u00fanava, pokles v\u00fdkonu a imunologick\u00e1 supresia s\u00fa len niektor\u00e9 z probl\u00e9mov, ktor\u00e9 sa m\u00f4\u017eu vyvin\u00fa\u0165, pokia\u013e telo nebude ma\u0165 dostatok sp\u00e1nku. Preto si to mus\u00edte dobre napl\u00e1nova\u0165 a dodr\u017eiava\u0165 tieto tipy.<\/p>\n","protected":false},"excerpt":{"rendered":"