{"id":1307,"date":"2023-04-07T13:23:00","date_gmt":"2023-04-07T13:23:00","guid":{"rendered":"https:\/\/sportano.cz\/blog\/?p=1307"},"modified":"2025-07-23T08:46:34","modified_gmt":"2025-07-23T08:46:34","slug":"jak-zacit-behat-tipy-pro-zacinajici-bezce-lidi-bez-kondice-a-s-nadvahou","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/jak-zacit-behat-tipy-pro-zacinajici-bezce-lidi-bez-kondice-a-s-nadvahou\/","title":{"rendered":"Jak za\u010d\u00edt b\u011bhat? Tipy pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece, lidi bez kondice a s nadv\u00e1hou&nbsp;"},"content":{"rendered":"\n<p><strong>Je rozhodnuto &#8211; za\u010dn\u011bte b\u011bhat. Je to p\u0159ece snadn\u00e9, sta\u010d\u00ed si obl\u00e9knout b\u011b\u017eeckou v\u00fdbavu a vyrazit z domu. Po p\u00e1r minut\u00e1ch se v\u00e1m v\u0161ak ji\u017e poda\u0159ilo chytit du\u0161nost, koliku a celkov\u011b se m\u00edsto slibovan\u00fdch endorfin\u016f c\u00edt\u00edte jen unaven\u00ed a znechucen\u00ed. S na\u0161\u00edm pr\u016fvodcem: Jak za\u010d\u00edt b\u011bhat? bude v\u00e1\u0161 b\u011b\u017eeck\u00fd tr\u00e9nink b\u011bhem n\u011bkolika t\u00fddn\u016f snaz\u0161\u00ed a dokonce i p\u0159\u00edjemn\u011bj\u0161\u00ed.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak\u00e9 jsou v\u00fdhody b\u011bh\u00e1n\u00ed?<\/h2>\n\n\n\n<p>Jednou ze skv\u011bl\u00fdch v\u011bc\u00ed na b\u011bh\u00e1n\u00ed je, \u017ee se mu m\u016f\u017eete v\u011bnovat bez ohledu na \u00farove\u0148 sv\u00e9 kondice nebo v\u011bk. Nepot\u0159ebujete \u017e\u00e1dn\u00e9 permanentky do posilovny, specializovan\u00e9 vybaven\u00ed ani oble\u010den\u00ed, abyste mohli za\u010d\u00edt. Pot\u0159ebujete pouze pohodln\u00e9 oble\u010den\u00ed a obuv a ochotu a postupn\u00fd pl\u00e1n k dosa\u017een\u00ed sv\u00fdch c\u00edl\u016f. Ale o tom a\u017e za chv\u00edli. Systematick\u00fd b\u011bh m\u00e1 mnoho v\u00fdhod pro fyzick\u00e9 i du\u0161evn\u00ed zdrav\u00ed. Jedn\u00edm z vedlej\u0161\u00edch \u00fa\u010dink\u016f b\u011bh\u00e1n\u00ed m\u016f\u017ee b\u00fdt to, \u017ee si za\u010dnete d\u00e1vat v\u011bt\u0161\u00ed pozor na to, co v\u00e1m p\u0159istane na tal\u00ed\u0159i, a to v\u00e1m pom\u016f\u017ee shodit v\u00e1hu a z\u00edskat vysn\u011bnou postavu. Krom\u011b toho je to skv\u011bl\u00fd zp\u016fsob, jak v ka\u017edodenn\u00edm shonu naj\u00edt klid a naj\u00edt si \u010das pro sebe a sv\u00e9 my\u0161lenky. B\u011bh m\u016f\u017ee tak\u00e9 zm\u011bnit v\u00e1\u0161 p\u0159\u00edstup k \u0159e\u0161en\u00ed ka\u017edodenn\u00edch probl\u00e9m\u016f. Pokud dok\u00e1\u017eete p\u0159e\u017e\u00edt t\u011b\u017ek\u00fd start a vyrovnat se s nedostatkem motivace nebo s okam\u017eiky, kdy chcete p\u0159estat, proto\u017ee v\u00e1s k tomu nab\u00e1d\u00e1 vnit\u0159n\u00ed hlas: &#8222;u\u017e to nezvl\u00e1dne\u0161&#8220;, nau\u010d\u00edte se p\u0159ekon\u00e1vat sv\u00e9 pochybnosti a pravd\u011bpodobn\u011b se zm\u011bn\u00ed i v\u00e1\u0161 postoj k v\u011bcem, o kter\u00fdch si mysl\u00edte, \u017ee je nezvl\u00e1dnete, kter\u00fdm nerozum\u00edte apod. B\u011bh m\u016f\u017ee b\u00fdt tak\u00e9 d\u016fvodem, pro\u010d p\u0159estanete kou\u0159it.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/wh8uTbBi8cIdY-gmKM3MILxWbism0XXJbdLkKC3jJkcD1Js8y10giF9kYUAm_n8tHyqlxGuvW3M65tvyW4RH-SW5AMXnOgtSAQO-TraaaU2yK0HElrYCq8OgkSMjc8WJpc3pTRhfbZq5YFp2E4_3_NU\" alt=\"Dva b\u011b\u017eci pou\u017e\u00edvaj\u00ed modern\u00ed sportovn\u00ed oble\u010den\u00ed a b\u011b\u017eeck\u00e9 boty p\u0159i tr\u00e9ninku na silnici\"\/><\/figure>\n\n\n\n<p><strong>B\u011bh &#8211; v\u00fdhody:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zlep\u0161uje kondici a vytrvalost;<\/li>\n\n\n\n<li>zlep\u0161en\u00ed kardiovaskul\u00e1rn\u00edch funkc\u00ed (v\u010detn\u011b: sn\u00ed\u017een\u00ed hladiny \u0161patn\u00e9ho cholesterolu (LDL) a krevn\u00edho tlaku, sn\u00ed\u017een\u00ed rizika srde\u010dn\u00edch onemocn\u011bn\u00ed);<\/li>\n\n\n\n<li>pos\u00edlen\u00ed kost\u00ed a sn\u00ed\u017een\u00ed rizika osteopor\u00f3zy;<\/li>\n\n\n\n<li>zlep\u0161en\u00ed fungov\u00e1n\u00ed imunitn\u00edho syst\u00e9mu (v\u011bt\u0161\u00ed odolnost v\u016f\u010di r\u016fzn\u00fdm infekc\u00edm nebo nachlazen\u00ed);<\/li>\n\n\n\n<li>spalov\u00e1n\u00ed velk\u00e9ho mno\u017estv\u00ed kalori\u00ed (a\u017e 1 000 kcal za hodinu &#8211; z\u00e1vis\u00ed mimo jin\u00e9 na v\u011bku, \u00farovni tr\u00e9novanosti, intenzit\u011b cvi\u010den\u00ed);<\/li>\n\n\n\n<li>redukce tuku;<\/li>\n\n\n\n<li>\u0161t\u00edhlej\u0161\u00ed silueta;<\/li>\n\n\n\n<li>pevn\u011bj\u0161\u00ed poko\u017eka a sn\u00ed\u017een\u00ed v\u00fdskytu celulitidy;<\/li>\n\n\n\n<li>zlep\u0161en\u00ed pam\u011bti a koncentrace;\u00a0<\/li>\n\n\n\n<li>zlep\u0161en\u00ed pohody;<\/li>\n\n\n\n<li>v\u00edce energie;<\/li>\n\n\n\n<li>sn\u00ed\u017een\u00ed stresu;<\/li>\n\n\n\n<li>schopnost odpo\u010dinout si od ka\u017edodenn\u00edho \u017eivota;<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00ed sebed\u016fv\u011bry;<\/li>\n\n\n\n<li>pomoc p\u0159i depres\u00edch nebo poruch\u00e1ch n\u00e1lady;<\/li>\n\n\n\n<li>mo\u017enost tr\u00e9novat prakticky kdekoli a kdykoli.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u00da\u010dinky b\u011bhu po m\u011bs\u00edci<\/h3>\n\n\n\n<p>Zlep\u0161en\u00ed kondice a pohody, sn\u00ed\u017een\u00ed hmotnosti a zmen\u0161en\u00ed obvodu t\u011bla, zm\u011bna p\u0159\u00edstupu k \u017eivotu jsou jen n\u011bkter\u00e9 z \u00fa\u010dink\u016f, kter\u00e9 zaznamen\u00e1te po m\u011bs\u00edci b\u011bh\u00e1n\u00ed. D\u00edky systematick\u00e9mu tr\u00e9ninku na \u010derstv\u00e9m vzduchu se va\u0161e t\u011blo l\u00e9pe okysli\u010d\u00ed, co\u017e bude m\u00edt pozitivn\u00ed vliv na va\u0161e celkov\u00e9 zdrav\u00ed, pohodu a vzhled. Ka\u017edodenn\u00ed \u010dinnosti, jako je ch\u016fze do schod\u016f, b\u011bh\u00e1n\u00ed na tramvaj\/autobus, hran\u00ed si s d\u00edt\u011btem na zahrad\u011b apod. se stanou m\u00e9n\u011b \u00fanavn\u00fdmi. Zlep\u0161\u00ed se \u00farove\u0148 va\u0161\u00ed koncentrace a sn\u00e1ze si zapamatujete i drobnosti. Pravideln\u00fd b\u011b\u017eeck\u00fd tr\u00e9nink v\u00e1m nav\u00edc pom\u016f\u017ee sn\u00ed\u017eit nervov\u00e9 nap\u011bt\u00ed a p\u0159istupovat ke ka\u017edodenn\u00edm \u00fakol\u016fm s v\u011bt\u0161\u00edm optimismem a sebev\u011bdom\u00edm. Udr\u017eov\u00e1n\u00edm spr\u00e1vn\u00e9 tr\u00e9ninkov\u00e9 rutiny tak\u00e9 za\u010dnete b\u011bhat rychleji a budete schopni prodlou\u017eit ub\u011bhnutou vzd\u00e1lenost.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kontraindikace b\u011bh\u00e1n\u00ed<\/h3>\n\n\n\n<p>Navzdory cel\u00e9mu v\u00fd\u010dtu v\u00fdhod b\u011bhu se t\u00e9to form\u011b fyzick\u00e9 aktivity nem\u016f\u017ee v\u011bnovat ka\u017ed\u00fd. Jak\u00e9 jsou kontraindikace b\u011bh\u00e1n\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obezita (BMI vy\u0161\u0161\u00ed ne\u017e 30 kg\/m2) &#8211; b\u011bh\u00e1n\u00ed s velkou nadv\u00e1hou velmi zat\u011b\u017euje srdce, p\u00e1te\u0159 a kolenn\u00ed, ky\u010deln\u00ed a hlezenn\u00ed klouby. Ob\u00e9zn\u00ed \u010dlov\u011bk by se m\u011bl v prvn\u00ed \u0159ad\u011b zam\u011b\u0159it na sn\u00ed\u017een\u00ed sv\u00e9 t\u011blesn\u00e9 hmotnosti, a to nejen pomoc\u00ed diety, ale i pohybov\u00e9 aktivity (nap\u0159. stacion\u00e1rn\u00ed cyklistika, nordic walking);<\/li>\n\n\n\n<li>onemocn\u011bn\u00ed nebo poruchy kardiovaskul\u00e1rn\u00edho syst\u00e9mu (nap\u0159. hypertenze, infarkt v anamn\u00e9ze, ischemick\u00e1 choroba srde\u010dn\u00ed);<\/li>\n\n\n\n<li>kloubn\u00ed a kostern\u00ed probl\u00e9my (nap\u0159. plant\u00e1rn\u00ed fasciitida);<\/li>\n\n\n\n<li>zran\u011bn\u00ed;<\/li>\n\n\n\n<li>infekce, nachlazen\u00ed, hore\u010dka.<\/li>\n<\/ul>\n\n\n\n<p>Jako kontraindikace b\u011bhu se \u010dasto uv\u00e1d\u00ed astma a cukrovka, ale nen\u00ed to zcela pravda. V obou p\u0159\u00edpadech m\u016f\u017ee pravideln\u00e1 fyzick\u00e1 aktivita napomoci procesu uzdravov\u00e1n\u00ed. U b\u011b\u017ec\u016f s astmatem nebo diabetem bude d\u016fle\u017eit\u00e9 vhodn\u011b d\u00e1vkovat l\u00e9ky a spole\u010dn\u011b s l\u00e9ka\u0159em p\u0159izp\u016fsobit m\u00edru pohybov\u00e9 z\u00e1t\u011b\u017ee jejich zdravotn\u00edmu stavu. V p\u0159\u00edpad\u011b t\u011bhotn\u00fdch \u017een v\u0161e z\u00e1vis\u00ed na tom, zda t\u011bhotenstv\u00ed prob\u00edh\u00e1 dob\u0159e a zda \u017eena p\u0159ed t\u011bhotenstv\u00edm systematicky sportovala. Je t\u0159eba zd\u016fraznit, \u017ee v p\u0159\u00edpad\u011b jak\u00fdchkoli zdravotn\u00edch probl\u00e9m\u016f je t\u0159eba rozhodnut\u00ed o tom, zda b\u011bhat, \u010di nikoli, konzultovat s l\u00e9ka\u0159em.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/CwqiMJqClCEqJablb0lazynNyUP_1046hopa5iu7F4HVLxsS4IEiBQFZwi9WuM3pZU0nJTmghieOqa-vKzrcm8YRpknX5TUmczkw3P3P-tNBnKF2r3Ki2cw-gf3TK5Tz0JWCO1klmYF2JHw18QTFWTw\" alt=\"B\u011b\u017eec pou\u017e\u00edv\u00e1 pohodln\u00e9 b\u011b\u017eeck\u00e9 oble\u010den\u00ed na chodn\u00edku v p\u0159\u00edrod\u011b\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Jak za\u010d\u00edt b\u011bhat?&nbsp;<\/h2>\n\n\n\n<p>Ne\u017e se vyd\u00e1te b\u011bhat, ud\u011blejte si z\u00e1kladn\u00ed testy (morfologie, mo\u010d, cukr, cholesterol, EKG) a pora\u010fte se se sv\u00fdm l\u00e9ka\u0159em. Pokud jsou v\u00fdsledky v po\u0159\u00e1dku a nejsou \u017e\u00e1dn\u00e9 kontraindikace b\u011bh\u00e1n\u00ed, vypracujte si tr\u00e9ninkov\u00fd pl\u00e1n a stanovte si realistick\u00fd c\u00edl (poskytne v\u00e1m dal\u0161\u00ed motivaci v hor\u0161\u00edch dnech, kdy se v\u00e1m nechce b\u00fdt fyzicky aktivn\u00ed). Stanovte si, jak \u010dasto, kde a kdy budete b\u011bhat. Pokud jde o vzd\u00e1lenost a tempo, zpo\u010d\u00e1tku se jimi p\u0159\u00edli\u0161 nezab\u00fdvejte. Za\u010dn\u011bte s klidn\u00fdmi tr\u00e9ninky po 15-20 minut\u00e1ch, aby si va\u0161e t\u011blo zvyklo na n\u00e1mahu, a nenechte se odradit t\u00edm, \u017ee v\u00e1m ub\u011bhnut\u00ed 1 km trv\u00e1 10 minut. Bu\u010fte trp\u011bliv\u00ed, na p\u0159ekon\u00e1v\u00e1n\u00ed \u017eivotn\u00edch rekord\u016f a \u00fa\u010dast na pouli\u010dn\u00edch z\u00e1vodech bude je\u0161t\u011b \u010das; nejd\u0159\u00edve si vytvo\u0159te dobr\u00e9 n\u00e1vyky. Dal\u0161\u00ed d\u016fle\u017eit\u00fd bod &#8211; p\u0159i b\u011bh\u00e1n\u00ed se vyhn\u011bte srovn\u00e1v\u00e1n\u00ed s ostatn\u00edmi b\u011b\u017eci &#8211; tr\u00e9nujte sv\u00fdm tempem a u\u017e\u00edvejte si to, neberte to jako povinnost. Tak\u00e9 se sna\u017ete vyrazit na tr\u00e9nink, i kdy\u017e m\u00e1te \u0161patn\u00fd den &#8211; cvi\u010den\u00ed uvol\u0148uje endorfiny, takzvan\u00e9 &#8222;hormony \u0161t\u011bst\u00ed&#8220;, kter\u00e9 v\u00e1m pomohou zlep\u0161it n\u00e1ladu. P\u0159i prvn\u00edch tr\u00e9ninc\u00edch se vyhn\u011bte poku\u0161en\u00ed b\u011b\u017eet co nejd\u00e9le a co nejd\u00e1le. P\u0159edev\u0161\u00edm t\u00edm riskujete bolestivost a zran\u011bn\u00ed, kter\u00e9 v\u00e1m mohou v n\u00e1sleduj\u00edc\u00edch dnech nebo dokonce t\u00fddnech zabr\u00e1nit v b\u011bh\u00e1n\u00ed, a tak\u00e9 odrazen\u00ed.&nbsp;<\/p>\n\n\n\n<p>Zadejte si b\u011b\u017eeck\u00fd den\u00edk a zaznamen\u00e1vejte si do n\u011bj v\u00fdsledky z ka\u017ed\u00e9ho tr\u00e9ninku, abyste m\u011bli p\u0159ehled o sv\u00fdch pokroc\u00edch. Neradi b\u011bh\u00e1te sami? Najd\u011bte si b\u011b\u017eeck\u00e9ho partnera &#8211; spole\u010dn\u011b se budete sn\u00e1ze motivovat a nepolev\u00edte, kdy\u017e m\u00e1 jeden z v\u00e1s takzvan\u00fd &#8222;l\u00edn\u00fd den&#8220;. M\u016f\u017eete tak\u00e9 vyhledat b\u011b\u017eeckou skupinu ve sv\u00e9m m\u011bst\u011b a p\u0159ihl\u00e1sit se do odd\u00edlu pro za\u010d\u00e1te\u010dn\u00edky. Tam se pod veden\u00edm tren\u00e9ra nebo zku\u0161en\u00fdch b\u011b\u017ec\u016f dozv\u00edte n\u011bco o b\u011bh\u00e1n\u00ed, z\u00edsk\u00e1te cenn\u00e9 rady a pozn\u00e1te nov\u00e9 lidi s podobn\u00fdmi c\u00edli nebo z\u00e1jmy, co\u017e v\u00e1m dod\u00e1 dal\u0161\u00ed motivaci vytrvat ve sv\u00fdch b\u011b\u017eeck\u00fdch p\u0159edsevzet\u00edch.&nbsp;<\/p>\n\n\n\n<p>M\u00e1te psa? Skv\u011bl\u00e9. P\u0159i ven\u010den\u00ed sv\u00e9ho mazl\u00ed\u010dka zkuste pochodovat rychleji ne\u017e obvykle nebo dokonce m\u00edrn\u011b b\u011bhat. \u010casem si mo\u017en\u00e1 budete cht\u00edt po\u0159\u00eddit speci\u00e1ln\u00ed bedern\u00ed p\u00e1s a postroj &#8211; tato sestava v\u00e1m umo\u017en\u00ed pohodln\u00fd b\u011bh se psem. Nud\u00edte se p\u0159i b\u011bhu? Va\u0161e obl\u00edben\u00e1 hudba nebo dobr\u00e1 kniha v podob\u011b audioknihy v\u00e1m m\u016f\u017ee dob\u0159e ukr\u00e1tit \u010das. Vyplat\u00ed se tak\u00e9 hledat nov\u00e9 trasy &#8211; zkuste b\u011bhat na b\u011b\u017eeck\u00e9m p\u00e1su, v jin\u00e9 oblasti.&nbsp;<\/p>\n\n\n\n<p>Pro po\u010d\u00e1te\u010dn\u00ed b\u011bhy se nejl\u00e9pe osv\u011bd\u010duje pochodov\u00e1n\u00ed &#8211; st\u0159\u00edd\u00e1n\u00ed ch\u016fze s b\u011bhem. Nap\u0159\u00edklad p\u0159i prvn\u00edch b\u011bz\u00edch st\u0159\u00eddejte 3 minuty ch\u016fze a 1 minutu b\u011bhu. Ud\u011blejte 5 takov\u00fdch cykl\u016f p\u0159i udr\u017eov\u00e1n\u00ed \u00farovn\u011b kolem 70 % va\u0161\u00ed maxim\u00e1ln\u00ed tepov\u00e9 frekvence (vzorec pro HR max = 220 &#8211; v\u011bk, v\u00fdsledek pak vyn\u00e1sobte 0,7) &#8211; m\u011bli byste b\u00fdt schopni voln\u011b mluvit. V pr\u016fb\u011bhu n\u00e1sleduj\u00edc\u00edch t\u00fddn\u016f a se zlep\u0161uj\u00edc\u00ed se kondic\u00ed postupn\u011b prodlu\u017eujte dobu b\u011bhu a zkracujte dobu ch\u016fze.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/kg8EH6psGcnw-PZEhsiRlcGRq8sJEubJStTc3yXwYZVlpwZgpAojABk6OL-Sv1SMc-UxEhxe9QUF80Z4HIcTaAkGc96I3N1ba4DHwdMt30e2jsdQvNqHdp8qL-eq8VPmtcibdRoR4xMvtEXQ6MNKf1s\" alt=\"\u017dena si zavazuje tkani\u010dky modern\u00edch b\u011b\u017eeck\u00fdch bot na m\u011bstsk\u00e9m parkovi\u0161ti\"\/><\/figure>\n\n\n\n<p>Pokud se dostanete do bodu, kdy v\u00e1m 30 minut nep\u0159etr\u017eit\u00e9ho b\u011bhu ned\u011bl\u00e1 probl\u00e9m, za\u010dn\u011bte prodlu\u017eovat tr\u00e9ninky, za\u0159a\u010fte do tr\u00e9ninkov\u00e9 rutiny kilometr\u00e1\u017e nebo zvy\u0161te frekvenci b\u011bhu (m\u00edsto 2 dn\u016f v t\u00fddnu tr\u00e9nujte 3 nebo 4kr\u00e1t). P\u0159i prodlu\u017eov\u00e1n\u00ed tr\u00e9nink\u016f je d\u016fle\u017eit\u00e9 dodr\u017eovat pravidlo 10 %, nap\u0159. pokud jste tento t\u00fdden b\u011b\u017eeli 50 minut, netr\u00e9nujte p\u0159\u00ed\u0161t\u00ed t\u00fdden v\u017edy v\u00edce ne\u017e 55 minut. Nastaven\u00ed dne s tzv. v\u00fdb\u011bhem v\u00e1m pom\u016f\u017ee pracovat na vytrvalosti. Postupn\u011b m\u016f\u017eete tak\u00e9 za\u010d\u00edt b\u011bhat do mal\u00fdch kopc\u016f a d\u011blat tzv. intervaly, tj. \u00faseky, ve kter\u00fdch st\u0159\u00edd\u00e1te m\u00edrn\u011b intenzivn\u00ed b\u011bh s chv\u00edlemi klidn\u00e9ho b\u011bhu. Jakmile budete schopni b\u011bhat rovnom\u011brn\u011b 30-40 minut, p\u0159ihlaste se na p\u011btikilometrov\u00fd b\u011bh a jeho absolvov\u00e1n\u00ed si stanovte jako sv\u016fj hlavn\u00ed c\u00edl. Bude to dobr\u00fd test va\u0161\u00ed formy.&nbsp;<\/p>\n\n\n\n<p>Nezapome\u0148te ka\u017ed\u00e9mu b\u011bhu p\u0159edch\u00e1zet rozcvi\u010dka, a to i v p\u0159\u00edpad\u011b, \u017ee pou\u017e\u00edv\u00e1te chod\u00edtka. M\u016f\u017ee to b\u00fdt 5 minut lehk\u00fdch cvik\u016f (nap\u0159. krou\u017een\u00ed rameny a ky\u010dlemi, extenze nohou, d\u0159epy atd.), kter\u00e9 va\u0161e svaly, vazy a klouby dostate\u010dn\u011b p\u0159iprav\u00ed na n\u00e1mahu.<\/p>\n\n\n\n<p>Na za\u010d\u00e1tek sv\u00e9ho b\u011b\u017eeck\u00e9ho dobrodru\u017estv\u00ed si m\u016f\u017eete po\u0159\u00eddit sportovn\u00ed hodinky, chytr\u00fd n\u00e1ramek nebo chytr\u00e9 hodinky, kter\u00e9 v\u00e1m umo\u017en\u00ed sledovat nejd\u016fle\u017eit\u011bj\u0161\u00ed parametry va\u0161eho tr\u00e9ninku: tepovou frekvenci, vzd\u00e1lenost, tempo b\u011bhu, sp\u00e1len\u00e9 kalorie atd. D\u00edky specializovan\u00fdm aplikac\u00edm si budete moci v\u00e9st tr\u00e9ninkov\u00fd den\u00edk a sledovat sv\u00e9 pokroky, stejn\u011b jako prov\u00e1d\u011bt p\u0159\u00edpadn\u00e9 zm\u011bny v tr\u00e9ninkov\u00e9m pl\u00e1nu nebo kontrolovat doporu\u010den\u00ed, kolik \u010dasu na regeneraci pot\u0159ebujete.&nbsp;<\/p>\n\n\n\n<p>V\u00edce se do\u010dtete v pr\u016fvodci: <a href=\"https:\/\/sportano.cz\/blog\/jake-sportovni-hodinky-si-vybrat-nejlepsi-sportovni-hodinky-pro-muze-a-zeny\/\">Jak\u00e9 sportovn\u00ed hodinky si vybrat?<\/a><\/p>\n\n\n\n<p>Pro dosa\u017een\u00ed lep\u0161\u00edch b\u011b\u017eeck\u00fdch v\u00fdsledk\u016f je tak\u00e9 vhodn\u00e9 doplnit sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n o dal\u0161\u00ed formy fyzick\u00e9 aktivity &#8211; silov\u00fd tr\u00e9nink, posilovac\u00ed cvi\u010den\u00ed, plav\u00e1n\u00ed, j\u00edzdu na kole nebo pilates.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u010d\u00edt b\u011bhat, kdy\u017e m\u00e1te nadv\u00e1hu?<\/h3>\n\n\n\n<p>S pomoc\u00ed b\u011bhu se m\u016f\u017eete efektivn\u011b a pom\u011brn\u011b rychle (pokud z\u00e1rove\u0148 dodr\u017eujete vyv\u00e1\u017eenou stravu) zbavit n\u011bkolika p\u0159ebyte\u010dn\u00fdch kilogram\u016f. Nezapome\u0148te, \u017ee \u010d\u00edm v\u00edce kilogram\u016f nav\u00edc m\u00e1te, t\u00edm sp\u00ed\u0161e pro v\u00e1s b\u011bh nebude tou spr\u00e1vnou aktivitou. Stejn\u011b jako v p\u0159\u00edpad\u011b obezity se sna\u017ete nadv\u00e1hy zbavit nejprve takov\u00fdmi formami cvi\u010den\u00ed, kter\u00e9 m\u00e9n\u011b zat\u011b\u017euj\u00ed va\u0161e klouby.<\/p>\n\n\n\n<p>Jak za\u010d\u00edt b\u011bhat, kdy\u017e m\u00e1te nadv\u00e1hu a nulovou kondici? Zvolte svi\u017enou ch\u016fzi 30-60 minut ka\u017ed\u00fd den, abyste po m\u011bs\u00edci mohli p\u0159ej\u00edt na pochodov\u00e1n\u00ed 2-3kr\u00e1t t\u00fddn\u011b St\u0159\u00eddejte b\u011bh v tempu, kter\u00e9 v\u00e1m umo\u017en\u00ed v klidu mluvit, a pochodov\u00e1n\u00ed, nap\u0159. 1 minuta b\u011bhu a 2 minuty ch\u016fze nebo 2 minuty b\u011bhu a 4 minuty ch\u016fze atd.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Ep9i_I_V1A3bCgqf-uPrQy_DJ3eCZdPpV9-dKlleRqKzZfEFqB7WWvDZaTxjV3XxL3dbbxFzJNec5tRIX_xSLhjWZakNwMnhAoqaoEZcNEiYBvmHl7UeQPHc6yuAJ7l8n7kuOl_YnYLyufVxqBjyT9M\" alt=\"\u017dena b\u011b\u017e\u00ed po stezce s lahv\u00ed vody a sluch\u00e1tky kolem krku\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u010d\u00edt b\u011bhat po \u010dty\u0159ic\u00edtce?<\/h3>\n\n\n\n<p>N\u011bkte\u0159\u00ed lid\u00e9 tvrd\u00ed, \u017ee nejsou na b\u011bh\u00e1n\u00ed stav\u011bni, co\u017e nen\u00ed tak docela pravda. V\u017edy\u0165 jste tento druh fyzick\u00e9 aktivity provozovali ji\u017e jako d\u00edt\u011b, proto\u017ee b\u011bh je p\u0159irozenou formou lidsk\u00e9ho pohybu. A nez\u00e1le\u017e\u00ed na tom, \u017ee jste pr\u00e1v\u011b p\u0159ekro\u010dili \u010dty\u0159ic\u00edtku nebo jste star\u0161\u00ed. S b\u011b\u017eeck\u00fdm tr\u00e9ninkem m\u016f\u017eete za\u010d\u00edt v ka\u017ed\u00e9m v\u011bku. D\u016fle\u017eit\u00e9 je, abyste neza\u010d\u00ednali s vysok\u00fdm &#8222;c\u00e9\u010dkem&#8220;, zejm\u00e9na pokud jste m\u011bli od sportu dlouholetou pauzu. \u010c\u00edm pasivn\u011bj\u0161\u00ed \u017eivotn\u00ed styl jste vedli, t\u00edm usilovn\u011bji byste m\u011bli nasazovat zdrav\u00fd rozum. Domluvte si sch\u016fzku s l\u00e9ka\u0159em, ud\u011blejte si n\u011bkolik z\u00e1kladn\u00edch test\u016f. Pokud je v\u0161e v po\u0159\u00e1dku, napl\u00e1nujte si 1-3 proch\u00e1zky t\u00fddn\u011b, a jak bude \u010das plynout a va\u0161e kondice se bude zlep\u0161ovat, za\u010dn\u011bte tr\u00e9ninky modifikovat prodlou\u017een\u00edm vzd\u00e1lenosti, zm\u011bnou pom\u011bru b\u011bhu a ch\u016fze, p\u0159id\u00e1n\u00edm interval\u016f atd. Sna\u017ete se udr\u017eet pravidelnost a nepolevujte v tr\u00e9ninku z ban\u00e1ln\u00edch d\u016fvod\u016f. Pokud je pro v\u00e1s t\u011b\u017ek\u00e9 se motivovat, zkuste si naj\u00edt spole\u010dn\u00edka na b\u011bh\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Technika b\u011bhu<\/h2>\n\n\n\n<p>Zam\u011b\u0159en\u00ed na spr\u00e1vnou techniku b\u011bhu je kl\u00ed\u010dem k tomu, aby byl v\u00e1\u0161 tr\u00e9nink efektivn\u00ed, \u00fa\u010dinn\u00fd a nehrozilo v\u00e1m riziko zran\u011bn\u00ed nebo \u00farazu. T\u00edmto zp\u016fsobem u\u0161et\u0159\u00edte energii, budete se pohybovat rychleji a p\u0159ekon\u00e1te del\u0161\u00ed vzd\u00e1lenosti s men\u0161\u00ed n\u00e1mahou. Jak vypad\u00e1 spr\u00e1vn\u00e1 technika b\u011bhu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>postavte se m\u00edrn\u011b rozkro\u010dmo, m\u00edrn\u011b pokr\u010dte pa\u017ee v loktech, narovnejte se a d\u00edvejte se p\u0159ed sebe;<\/li>\n\n\n\n<li>ruce by m\u011bly b\u00fdt uvoln\u011bn\u00e9, m\u00edrn\u011b sta\u017een\u00e9 dozadu a p\u0159i pohybu se houpat po stran\u00e1ch;\u00a0<\/li>\n\n\n\n<li>nezat\u00ednat ruce v p\u011bst;<\/li>\n\n\n\n<li>dbejte na to, aby chodidlo dopadlo t\u011bsn\u011b pod ky\u010del (pod t\u011b\u017ei\u0161t\u011bm t\u011bla) a aby v\u00e1ha byla rovnom\u011brn\u011b rozlo\u017eena;<\/li>\n\n\n\n<li>t\u011blo by se m\u011blo pohybovat dop\u0159edu, nikoli nahoru a dol\u016f.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Episode 2 | Run well - The foundation of good technique\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SqffhQeIq7E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">B\u011bh pro za\u010d\u00e1te\u010dn\u00edky &#8211; tohle se vyplat\u00ed v\u011bd\u011bt<\/h2>\n\n\n\n<p>Zde je n\u011bkolik dal\u0161\u00edch cenn\u00fdch rad, kter\u00e9 v\u00e1m pomohou se na b\u011bh\u00e1n\u00ed spr\u00e1vn\u011b p\u0159ipravit, napl\u00e1novat si konkr\u00e9tn\u00ed tr\u00e9nink a \u0159e\u0161it situace, jako jsou koliky nebo du\u0161nost.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kde b\u011bhat?<\/h3>\n\n\n\n<p>Jako b\u011b\u017eec za\u010d\u00e1te\u010dn\u00edk si vyb\u00edrejte m\u00edsta s m\u011bkk\u00fdm povrchem, kter\u00fd l\u00e9pe tlum\u00ed dopad nohy na chodn\u00edk a m\u00e9n\u011b tak zat\u011b\u017euje klouby. Nejlep\u0161\u00ed budou cesti\u010dky v parku nebo v lese. V mnoha m\u011bstech najdete b\u011b\u017eeck\u00e9 trasy s vyzna\u010den\u00fdmi sm\u011bry b\u011bhu a jednotliv\u00fdmi kilometry. M\u016f\u017eete tak\u00e9 zvolit sm\u00ed\u0161en\u00fd ter\u00e9n s m\u011bkk\u00fdm a tvrd\u00fdm povrchem (nap\u0159. ulice, chodn\u00edk, tartan), ale zpo\u010d\u00e1tku dbejte na to, aby p\u0159eva\u017eoval prvn\u00ed typ.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"816\" height=\"426\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki.png\" alt=\"B\u011b\u017eeck\u00e9 oble\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky na lesn\u00ed stezce\" class=\"wp-image-1308\" srcset=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki.png 816w, https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki-300x157.png 300w, https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki-768x401.png 768w, https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki-100x52.png 100w\" sizes=\"auto, (max-width: 816px) 100vw, 816px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik b\u011bhu t\u00fddn\u011b?<\/h3>\n\n\n\n<p>Za\u010dn\u011bte b\u011bhat 2-3 dny v t\u00fddnu, nap\u0159\u00edklad ka\u017ed\u00fd druh\u00fd nebo t\u0159et\u00ed den. M\u00edsto soust\u0159ed\u011bn\u00ed se na vzd\u00e1lenost, \u010das a rychlost se nejprve sna\u017ete z\u00edskat n\u00e1vyk na pravideln\u00fd tr\u00e9nink. D\u011blejte pochody &#8211; st\u0159\u00eddejte \u00faseky b\u011bhu s \u00faseky ch\u016fze (nap\u0159. 1 minuta b\u011bhu a 3 minuty ch\u016fze) a tr\u00e9nujte tolik, kolik c\u00edt\u00edte, \u017ee je pro v\u00e1s v dan\u00fd den vhodn\u00e9. Vyhn\u011bte se ka\u017edodenn\u00edmu b\u011bh\u00e1n\u00ed &#8211; nejen\u017ee p\u0159etr\u00e9nujete sv\u00e9 t\u011blo a vystavujete se riziku zran\u011bn\u00ed, ale m\u016f\u017eete se rychle nechat odradit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak rychle b\u011bhat?<\/h3>\n\n\n\n<p>Na ot\u00e1zku: jak rychle b\u011bhat, odpov\u00edd\u00e1m: z\u00e1le\u017e\u00ed na tom. Na za\u010d\u00e1tku va\u0161eho b\u011b\u017eeck\u00e9ho dobrodru\u017estv\u00ed je d\u016fle\u017eit\u011bj\u0161\u00ed pohybovat se pravideln\u011b, ne hned rychle a na co nejdel\u0161\u00ed vzd\u00e1lenosti. Nestresujte se t\u00edm, \u017ee b\u011bh\u00e1te pomaleji ne\u017e ostatn\u00ed. I oni d\u011blali sv\u00e9 prvn\u00ed b\u011b\u017eeck\u00e9 kr\u016f\u010dky a rozhodn\u011b nedos\u00e1hli hned skv\u011bl\u00e9ho \u010dasu na 1 km. Tr\u00e9nink v\u017edy za\u010d\u00ednejte pomal\u00fdm tempem. Pokud budete m\u00edt pocit, \u017ee je v\u0161e v po\u0159\u00e1dku, m\u016f\u017eete zkusit trochu zrychlit, ale jakmile to bude p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00e9, zpomalte. Nezapome\u0148te, \u017ee velkou roli hraje denn\u00ed dispozice a va\u0161e kondice, tak\u017ee ne v\u017edy pob\u011b\u017e\u00edte stejn\u00fdm tempem.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak p\u0159i b\u011bhu d\u00fdch\u00e1te?<\/h3>\n\n\n\n<p>D\u00fdch\u00e1n\u00ed p\u0159i b\u011bhu by m\u011blo b\u00fdt promy\u0161len\u00e9, hlubok\u00e9 a m\u011blo by vyu\u017e\u00edvat br\u00e1nici, abyste t\u011blu dod\u00e1vali spr\u00e1vn\u00e9 mno\u017estv\u00ed kysl\u00edku. Vyplat\u00ed se osvojit si spr\u00e1vnou techniku d\u00fdch\u00e1n\u00ed, abyste se vyhnuli rychl\u00e9 \u00fanav\u011b, kolice nebo lap\u00e1n\u00ed po dechu ji\u017e po n\u011bkolika minut\u00e1ch b\u011bhu. Nejlep\u0161\u00edm zp\u016fsobem d\u00fdch\u00e1n\u00ed je n\u00e1dech a v\u00fddech \u00fasty &#8211; d\u00edky tomu dod\u00e1te do plic v\u00edce kysl\u00edku ne\u017e p\u0159i n\u00e1dechu nosem a zv\u00fd\u0161\u00edte tak sv\u016fj b\u011b\u017eeck\u00fd v\u00fdkon. Na za\u010d\u00e1tku m\u016f\u017eete pou\u017e\u00edt metodu rytmick\u00e9ho d\u00fdch\u00e1n\u00ed, kdy se t\u0159emi kroky nadechnete a dal\u0161\u00edmi t\u0159emi kroky vydechnete. Jakmile se va\u0161e b\u011b\u017eeck\u00e9 tempo zv\u00fd\u0161\u00ed, m\u016f\u017eete p\u0159ej\u00edt na rytmus 2:2 (dva kroky provedete n\u00e1dech a dal\u0161\u00ed dva kroky v\u00fddech). Pozornost v\u011bnujte tak\u00e9 sv\u00e9 poloze p\u0159i b\u011bhu &#8211; sna\u017ete se udr\u017eet vzp\u0159\u00edmen\u00fd postoj. \u010c\u00edm v\u00edce se budete hrbit, t\u00edm m\u00e9n\u011b kysl\u00edku p\u0159ijmete, a proto budete je\u0161t\u011b v\u00fdrazn\u011bji poci\u0165ovat \u00fanavu. Kdy\u017e c\u00edt\u00edte, \u017ee se v\u00e1m \u0161patn\u011b d\u00fdch\u00e1, zpomalte tempo b\u011bhu (nezastavujte se) a vyrovnejte dech.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kolika p\u0159i b\u011bhu<\/h3>\n\n\n\n<p>Cvi\u010debn\u00ed kolika je n\u00e1hl\u00e1 a bodav\u00e1 bolest, kter\u00e1 se objevuje na prav\u00e9 nebo lev\u00e9 stran\u011b pod \u017eebry. Jej\u00ed p\u0159\u00ed\u010diny nejsou zcela zn\u00e1my. Jako jedna z p\u0159\u00ed\u010din se uv\u00e1d\u00ed podr\u00e1\u017ed\u011bn\u00ed pob\u0159i\u0161nice (bl\u00e1ny vyst\u00fdlaj\u00edc\u00ed b\u0159i\u0161n\u00ed dutinu a p\u00e1nev), kter\u00e9 zp\u016fsobuje, \u017ee do sleziny proud\u00ed velk\u00e9 mno\u017estv\u00ed krve a zv\u011bt\u0161uje ji, co\u017e m\u00e1 za n\u00e1sledek pronikavou, ostrou bolest na lev\u00e9 stran\u011b, kter\u00e1 se zhor\u0161uje p\u0159i n\u00e1dechu. P\u0159edpokl\u00e1d\u00e1 se tak\u00e9, \u017ee koliku m\u016f\u017ee zp\u016fsobit p\u0159\u00edli\u0161 vydatn\u00e9 j\u00eddlo sn\u011bden\u00e9 kr\u00e1tce p\u0159ed tr\u00e9ninkem nebo p\u0159\u00edli\u0161n\u00e1 n\u00e1maha. Co byste m\u011bli d\u011blat, pokud v\u00e1s p\u0159i b\u011bhu postihne kolika? Kdy\u017e se objev\u00ed kolika, nesedejte si na zem ani ned\u0159epejte. Pokuste se co nejv\u00edce zpomalit tempo b\u011bhu (ani\u017e byste se zastavili) a za\u010dn\u011bte tla\u010dit na bolestiv\u00e9 m\u00edsto a rytmicky vtahovat a vytahovat b\u0159icho (aktivujete tak siln\u011bji br\u00e1nici). M\u016f\u017eete tak\u00e9 zvednout ruce nahoru, zhluboka se nadechnout, pokud je to mo\u017en\u00e9, a ud\u011blat p\u0159edklon a pak tak\u00e9 \u00faklon do strany. Opakujte, dokud se p\u0159\u00edznaky nezm\u00edrn\u00ed nebo zcela nevymiz\u00ed.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Bolest b\u00e9rce p\u0159i b\u011bhu&nbsp;<\/h3>\n\n\n\n<p>Pokud p\u0159i b\u011bhu za\u010dnete poci\u0165ovat bolest v p\u0159edn\u00ed \u010d\u00e1sti holen\u011b, kter\u00e1 se b\u011bhem cvi\u010den\u00ed zesiluje a kr\u00e1tce pot\u00e9 odezn\u00ed, m\u016f\u017eete trp\u011bt syndromem zatuhnut\u00ed fasci\u00e1ln\u00edho kompartmentu. Mechanismus vzniku bolesti holenn\u00ed kosti nebyl zcela odhalen, ale existuje n\u011bkolik faktor\u016f, kter\u00e9 p\u0159isp\u00edvaj\u00ed k jej\u00edmu vzniku. Pat\u0159\u00ed mezi n\u011b mimo jin\u00e9: \u0161patn\u011b padnouc\u00ed obuv, nep\u0159izp\u016fsoben\u00ed intenzity tr\u00e9ninku kondici, nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed, p\u0159\u00edli\u0161 kr\u00e1tk\u00e1 regenerace, nedostate\u010dn\u011b dol\u00e9\u010den\u00e9 zran\u011bn\u00ed, probl\u00e9my s klouby nebo b\u011bh\u00e1n\u00ed po tvrd\u00e9m povrchu. Pokud se p\u0159i b\u011bhu objevuj\u00ed p\u0159etrv\u00e1vaj\u00edc\u00ed bolesti, p\u0159esta\u0148te sv\u00e9 t\u011blo nutit. Ukon\u010dete tr\u00e9nink, jd\u011bte dom\u016f a p\u0159ikl\u00e1dejte si na hole\u0148 studen\u00e9 obklady. Pot\u00e9 nama\u017ete bolav\u00e9 m\u00edsto analgetickou nebo protiz\u00e1n\u011btlivou mast\u00ed a odpo\u010d\u00edvejte. Pokud se stav nezlep\u0161\u00ed, bolest zes\u00edl\u00ed nebo se po n\u011bkolikadenn\u00ed p\u0159est\u00e1vce znovu objev\u00ed p\u0159i dal\u0161\u00edm tr\u00e9ninku, nav\u0161tivte odborn\u00edka (fyzioterapeuta, ortopeda).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Protahov\u00e1n\u00ed po b\u011bhu &#8211; nutn\u00e9, nebo ne?<\/h3>\n\n\n\n<p>Stre\u010dink po b\u011bhu je stejn\u011b d\u016fle\u017eitou f\u00e1z\u00ed tr\u00e9ninku jako rozcvi\u010den\u00ed. Stre\u010dink umo\u017e\u0148uje uvoln\u011bn\u00ed sval\u016f zapojen\u00fdch do b\u011bhu a zklid\u0148uje procesy spojen\u00e9 s fyzickou n\u00e1mahou. Protahovac\u00ed cvi\u010den\u00ed zaji\u0161\u0165uj\u00ed rychlej\u0161\u00ed regeneraci po tr\u00e9ninku a pom\u00e1haj\u00ed p\u0159edch\u00e1zet bolestivosti. Pokud stre\u010dink vynech\u00e1te, zvy\u0161ujete pravd\u011bpodobnost vzniku nap\u011bt\u00ed v t\u011ble, co\u017e bude m\u00edt za n\u00e1sledek bolestivost sval\u016f a kontraktury nebo sn\u00ed\u017eenou pohyblivost.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak za\u010d\u00edt b\u011bhat na b\u011b\u017eeck\u00e9m p\u00e1su?<\/h2>\n\n\n\n<p>B\u011bh\u00e1n\u00ed na b\u011b\u017eeck\u00e9m p\u00e1su je skv\u011blou alternativou k venkovn\u00edmu tr\u00e9ninku a nep\u0159\u00edzniv\u00e9mu po\u010das\u00ed. Nav\u00edc je dobr\u00e9 zvolit tuto formu b\u011bhu, pokud v\u00e1m z\u00e1le\u017e\u00ed na men\u0161\u00edm zat\u00ed\u017een\u00ed kloub\u016f (kv\u016fli v\u011bku, nadv\u00e1ze nebo prod\u011blan\u00fdm zran\u011bn\u00edm). Jak za\u010d\u00edt b\u011bhat na b\u011b\u017eeck\u00e9m p\u00e1su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jednodu\u0161e zajd\u011bte do bl\u00edzk\u00e9 posilovny nebo si dom\u016f po\u0159i\u010fte kardio vybaven\u00ed;<\/li>\n\n\n\n<li>prove\u010fte rozcvi\u010dku;<\/li>\n\n\n\n<li>um\u00edst\u011bte nohy na bo\u010dn\u00ed strany b\u011b\u017eeck\u00e9ho p\u00e1su a nastavte p\u0159\u00edslu\u0161n\u00e9 parametry (nap\u0159. v\u011bk, v\u00fd\u0161ku, hmotnost, tempo atd.; v p\u0159\u00edpad\u011b pochybnost\u00ed po\u017e\u00e1dejte o pomoc instruktora v posilovn\u011b nebo si p\u0159e\u010dt\u011bte n\u00e1vod k pou\u017eit\u00ed);<\/li>\n\n\n\n<li>za\u010dn\u011bte cvi\u010dit tak, \u017ee se budete dr\u017eet uprost\u0159ed b\u011b\u017eeck\u00e9ho p\u00e1su. Nezapome\u0148te na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla: d\u00edvejte se p\u0159\u00edmo p\u0159ed sebe, z\u00e1da m\u011bjte rovn\u00e1 a ruce dr\u017ete voln\u011b u t\u011bla a m\u00edrn\u011b pokr\u010den\u00e9 v loktech. Dopadn\u011bte s chodidly na jejich st\u0159ed zad.<\/li>\n<\/ul>\n\n\n\n<p>Stejn\u011b jako p\u0159i b\u011bhu na stezce si na za\u010d\u00e1tku zvolte ch\u016fzi nebo pou\u017eijte zabudovan\u00fd program p\u0159izp\u016fsoben\u00fd va\u0161\u00ed \u00farovni tr\u00e9novanosti. Vyhn\u011bte se nam\u00e1hav\u00fdm tr\u00e9nink\u016fm &#8211; vypo\u010d\u00edtejte si 55-65 % sv\u00e9 maxim\u00e1ln\u00ed tepov\u00e9 frekvence (HR max = 220 &#8211; v\u011bk, v\u00fdsledek pak vyn\u00e1sobte 0,55 a 0,65) a t\u011bchto rozmez\u00ed se dr\u017ete. Pokud se rozhodnete b\u011b\u017eeck\u00fd p\u00e1s naklonit, abyste trochu zv\u00fd\u0161ili n\u00e1ro\u010dnost tr\u00e9ninku, za\u010dn\u011bte se sklonem maxim\u00e1ln\u011b 5 stup\u0148\u016f. Postupem \u010dasu, jak se bude zlep\u0161ovat va\u0161e kondice a technika b\u011bhu, m\u016f\u017eete za\u010d\u00edt pou\u017e\u00edvat pokro\u010dilej\u0161\u00ed tr\u00e9ninkov\u00e9 programy, nap\u0159. intervaly, tr\u00e9nink spalov\u00e1n\u00ed tuk\u016f nebo tvarov\u00e1n\u00ed h\u00fd\u017ed\u00ed atd.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/yAyiEYWukrsgGU3h6hGwSZ7QbdKBHpsd59avoNPqMG4uUAX9MMbWKHpcoYQEPn_YoyQrSNfvSVBj3mz7tZv0sibVwdmOa-5Zc_Fm36XSpxoOWmUMMeUMlSVkdBems_hcVnmBFinl9IrCdJmCPh-StYU\" alt=\"\u017dena b\u011b\u017e\u00ed v parku a pou\u017e\u00edv\u00e1 kvalitn\u00ed b\u011b\u017eeck\u00e9 boty na p\u0159\u00edrodn\u00ed trase\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">B\u011b\u017eeck\u00e9 oble\u010den\u00ed a boty pro za\u010d\u00e1te\u010dn\u00edky<\/h2>\n\n\n\n<p>Pokud se chyst\u00e1te za\u010d\u00edt s pravideln\u00fdm b\u011b\u017eeck\u00fdm tr\u00e9ninkem, investujte do dobr\u00fdch b\u011b\u017eeck\u00fdch bot. Vyberte si jednoduch\u00e9 modely p\u0159izp\u016fsoben\u00e9 chov\u00e1n\u00ed va\u0161eho chodidla p\u0159i b\u011bhu (prona\u010dn\u00ed &#8211; nadm\u011brn\u00e9 postaven\u00ed chodidla dovnit\u0159, supina\u010dn\u00ed &#8211; st\u00e1\u010d\u00ed se siln\u011b ven nebo neutr\u00e1ln\u00ed). D\u016fle\u017eit\u00e9 bude tak\u00e9 vhodn\u00e9 odpru\u017een\u00ed (nap\u0159. vysok\u00e9 pro b\u011bh po asfaltu a s vy\u0161\u0161\u00ed hmotnost\u00ed vzhledem k va\u0161\u00ed v\u00fd\u0161ce, st\u0159edn\u00ed pro cesty v parku nebo v lese), univerz\u00e1ln\u00ed podr\u00e1\u017eka s dobrou p\u0159ilnavost\u00ed k ter\u00e9nu (zejm\u00e9na pokud hodl\u00e1te b\u011bhat v ter\u00e9nu) a n\u00edzk\u00e1 hmotnost. Je tak\u00e9 dobr\u00e9 vyb\u00edrat b\u011b\u017eeck\u00e9 boty o 0,5 cm v\u011bt\u0161\u00ed, ne\u017e je d\u00e9lka va\u0161eho chodidla, abyste se vyhnuli nep\u0159\u00edjemn\u00fdm pocit\u016fm, kdy\u017e v\u00e1m noha p\u0159i n\u00e1maze ot\u00e9k\u00e1 nebo se v\u00e1m po\u0161kod\u00ed nehty.&nbsp;<\/p>\n\n\n\n<p>Pokud jde o b\u011b\u017eeck\u00e9 oble\u010den\u00ed, vyplat\u00ed se vsadit na technick\u00e9 materi\u00e1ly, kter\u00e9 \u00fa\u010dinn\u011b odv\u00e1d\u011bj\u00ed vlhkost, rychle schnou a z\u00e1rove\u0148 jsou odoln\u00e9 a nedr\u00e1\u017ed\u00ed va\u0161i poko\u017eku. Vyb\u00edrejte oble\u010den\u00ed, kter\u00e9 je lehk\u00e9 a navr\u017een\u00e9 tak, aby zaru\u010dovalo plnou volnost pohybu a bylo vhodn\u00e9 pro dan\u00e9 ro\u010dn\u00ed obdob\u00ed a pov\u011btrnostn\u00ed podm\u00ednky. Pro \u017eeny je d\u016fle\u017eit\u00fd v\u00fdb\u011br spr\u00e1vn\u00e9 sportovn\u00ed podprsenky.<\/p>\n\n\n\n<p>Vyb\u00edrejte funk\u010dn\u00ed <a href=\"https:\/\/sportano.cz\/behani\">b\u011b\u017eeck\u00e9 oble\u010den\u00ed a obuv<\/a> od osv\u011bd\u010den\u00fdch v\u00fdrobc\u016f, kter\u00fdm d\u016fv\u011b\u0159uj\u00ed miliony b\u011b\u017ec\u016f v\u0161ech \u00farovn\u00ed. Kalhoty, \u0161ortky, leg\u00edny, tri\u010dka, mikiny, vesty, bundy a b\u011b\u017eeck\u00e9 dopl\u0148ky od: Na Sportano.cz naleznete: <strong>Nike, Puma, Saucony, Mizuno, Brubeck, New Balance, Under Armour, The North Face, Everlast, Salomon, Matrix nebo Columbia<\/strong>.<\/p>\n\n\n\n<p>Nezapome\u0148te, \u017ee b\u011bh je velmi individu\u00e1ln\u00ed sport, kter\u00fd bude u ka\u017ed\u00e9ho \u010dlov\u011bka vypadat jinak a \u0159\u00eddit se jin\u00fdmi z\u00e1konitostmi. To, jak \u010dasto budete b\u011bhat, jak daleko a jak rychle, z\u00e1vis\u00ed na va\u0161\u00ed kondici, fyzick\u00e9 zdatnosti, motivaci a c\u00edlech. Jako za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017eec si vypracujte tr\u00e9ninkov\u00fd pl\u00e1n, stanovte si konkr\u00e9tn\u00ed, realistick\u00e9 c\u00edle a zam\u011b\u0159te se na sv\u016fj v\u00fdkon a pokrok, ani\u017e byste se srovn\u00e1vali s jin\u00fdmi, zku\u0161en\u011bj\u0161\u00edmi b\u011b\u017eci. Za\u010dn\u011bte mal\u00fdmi kroky, odstup\u0148ujte intenzitu sv\u00e9ho \u00fasil\u00ed a vyvarujte se z\u00e1kladn\u00edch chyb, abyste b\u011bhem n\u011bkolika t\u00fddn\u016f nevyho\u0159eli nebo se nezranili.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je rozhodnuto &#8211; za\u010dn\u011bte b\u011bhat. Je to p\u0159ece snadn\u00e9, sta\u010d\u00ed si obl\u00e9knout b\u011b\u017eeckou v\u00fdbavu a vyrazit z domu. Po p\u00e1r minut\u00e1ch se v\u00e1m v\u0161ak ji\u017e poda\u0159ilo chytit du\u0161nost, koliku a celkov\u011b se m\u00edsto slibovan\u00fdch endorfin\u016f c\u00edt\u00edte jen unaven\u00ed a znechucen\u00ed. S na\u0161\u00edm pr\u016fvodcem: Jak za\u010d\u00edt b\u011bhat? bude v\u00e1\u0161 b\u011b\u017eeck\u00fd tr\u00e9nink b\u011bhem n\u011bkolika t\u00fddn\u016f snaz\u0161\u00ed a [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1310,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[47],"tags":[],"class_list":["post-1307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behani"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak za\u010d\u00edt b\u011bhat? Tipy pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece, lidi bez kondice a s nadv\u00e1hou&nbsp; - Blog Sportano.cz<\/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.cz\/blog\/jak-zacit-behat-tipy-pro-zacinajici-bezce-lidi-bez-kondice-a-s-nadvahou\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak za\u010d\u00edt b\u011bhat? Tipy pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece, lidi bez kondice a s nadv\u00e1hou&nbsp; - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Je rozhodnuto &#8211; za\u010dn\u011bte b\u011bhat. Je to p\u0159ece snadn\u00e9, sta\u010d\u00ed si obl\u00e9knout b\u011b\u017eeckou v\u00fdbavu a vyrazit z domu. Po p\u00e1r minut\u00e1ch se v\u00e1m v\u0161ak ji\u017e poda\u0159ilo chytit du\u0161nost, koliku a celkov\u011b se m\u00edsto slibovan\u00fdch endorfin\u016f c\u00edt\u00edte jen unaven\u00ed a znechucen\u00ed. 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