{"id":2480,"date":"2026-05-03T20:23:00","date_gmt":"2026-05-03T18:23:00","guid":{"rendered":"https:\/\/zpravodaj.gymnsostelc.cz\/?p=2480"},"modified":"2026-05-04T08:30:48","modified_gmt":"2026-05-04T06:30:48","slug":"behani-nejlepsi-lek-na-jarni-unavu-i-spatnou-naladu","status":"publish","type":"post","link":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/temata\/volny-cas\/behani-nejlepsi-lek-na-jarni-unavu-i-spatnou-naladu\/","title":{"rendered":"B\u011bh\u00e1n\u00ed: Nejlep\u0161\u00ed l\u00e9k na jarn\u00ed \u00fanavu i \u0161patnou n\u00e1ladu!"},"content":{"rendered":"\n<p>S\u202fprvn\u00edm jarn\u00edm slun\u00ed\u010dkem se v\u202fn\u00e1s mnoh\u00fdch za\u010d\u00edn\u00e1 objevovat&nbsp;<strong>chu\u0165&nbsp;<\/strong>nechat zimn\u00ed leno\u0161en\u00ed za n\u00e1mi a&nbsp;<strong>za\u010d\u00edt b\u011bhat.<\/strong>&nbsp;Mo\u017en\u00e1 i vy te\u010f p\u0159em\u00fd\u0161l\u00edte, \u017ee letos to kone\u010dn\u011b \u201ezlom\u00edte\u201d. B\u011bh je&nbsp;pro n\u00e1s&nbsp;nejp\u0159irozen\u011bj\u0161\u00ed pohyb, ale aby v\u00e1s hned po prvn\u00edm kilometru ta chu\u0165 nep\u0159e\u0161la,&nbsp;m\u00e1m pro v\u00e1s p\u00e1r tip\u016f, jak si b\u011bh zp\u0159\u00edjemnit,&nbsp;vyhnout se&nbsp;za\u010d\u00e1te\u010dnick\u00fdm&nbsp;chyb\u00e1m&nbsp;a ud\u011blat z\u202fn\u011bj pravideln\u00fd z\u00e1\u017eitek, na kter\u00fd se&nbsp;budete t\u011b\u0161it!&nbsp;<\/p>\n\n\n\n<p><strong>Pro\u010d vyb\u011bhnout pr\u00e1v\u011b te\u010f?<\/strong>&nbsp;<\/p>\n\n\n\n<p>Mo\u017en\u00e1 si \u0159\u00edk\u00e1te, pro\u010d nepo\u010dkat na l\u00e9to. Pravdou ale je, \u017ee\u202fjaro je pro b\u011bh\u00e1n\u00ed nejlep\u0161\u00edm obdob\u00edm v roce.\u00a0\u0158\u00edk\u00e1te si pro\u010d?\u00a0<\/p>\n\n\n\n<ul><li><strong>Jarn\u00edch\u202f10\u201315 \u00b0C\u202fje<\/strong>&nbsp;pro t\u011blo&nbsp;<strong>nejmen\u0161\u00ed z\u00e1t\u011b\u017e<\/strong>,&nbsp;nen\u00ed ani mr\u00e1z, ze kter\u00e9ho p\u00e1l\u00ed v plic\u00edch, ani \u00famorn\u00e9 horko, kdy se \u010dlov\u011bk po p\u00e1r metrech c\u00edt\u00ed jako v saun\u011b.&nbsp;<\/li><\/ul>\n\n\n\n<ul><li><strong>\u010cerstv\u00fd vzduch&nbsp;<\/strong>a prvn\u00ed siln\u011bj\u0161\u00ed slune\u010dn\u00ed paprsky n\u00e1m dopl\u0148uj\u00ed vitam\u00edn D a serotonin. To je ten hormon, d\u00edky kter\u00e9mu se po b\u011bhu&nbsp;<strong>c\u00edt\u00edte \u0161\u0165astn\u00ed<\/strong>, i kdy\u017e v\u00e1s zrovna bol\u00ed nohy.&nbsp;<\/li><\/ul>\n\n\n\n<ul><li>Kdy\u017e za\u010dnete te\u010f, do<strong>&nbsp;l\u00e9ta budete m\u00edt skv\u011blou fyzi\u010dku.<\/strong>&nbsp;Budete se c\u00edtit l\u00e9pe v tri\u010dku, z\u00edsk\u00e1te energii na u\u010den\u00ed a ve\u010dery v\u00e1m nebudou ut\u00edkat u mobilu, ale venku na \u010derstv\u00e9m vzduchu.&nbsp;<\/li><\/ul>\n\n\n\n<p>Pokud s b\u011bhem za\u010d\u00edn\u00e1te, ur\u010dit\u011b nen\u00ed pot\u0159eba b\u011bhat ze za\u010d\u00e1tku maratony.\u00a0<strong>Za\u010d\u00edt zlehka<\/strong>\u00a0ur\u010dit\u011b nen\u00ed na \u0161kodu.\u00a0Takzvan\u00fd<em>\u00a0indi\u00e1nsk\u00fd b\u011bh\u00a0<\/em>je pro za\u010d\u00e1tek ide\u00e1ln\u00ed\u00a0\u2013 st\u0159\u00eddejte minutu b\u011bhu a minutu ch\u016fze, postupn\u011b \u010das b\u011bhu prodlu\u017eujte.\u00a0Je to mnohem lep\u0161\u00ed, ne\u017e kdybyste to ze za\u010d\u00e1tku p\u0159est\u0159elili a potom zjistili, \u017ee neub\u011bhnete ani kousek od domu.\u00a0\u00a0\u00a0<\/p>\n\n\n\n<p>Pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky, ale i pro pokro\u010dil\u00e9 je ur\u010dit\u011b pot\u0159eba zm\u00ednit nebo p\u0159ipomenout, abyste nezapom\u00ednali na&nbsp;<strong>kvalitn\u00ed obuv<\/strong>, kter\u00e1 ochr\u00e1n\u00ed va\u0161e klouby, u\u0161et\u0159\u00ed bolesti zad a celkov\u011b posune va\u0161e b\u011b\u017eeck\u00e9 v\u00fdsledky.&nbsp;Tip, o kter\u00e9m se tak\u00e9 moc nemluv\u00ed, je&nbsp;v\u00e1zat si tkani\u010dky spr\u00e1vn\u011b. Na b\u011b\u017eeck\u00fdch bot\u00e1ch \u010dasto b\u00fdv\u00e1&nbsp;ta&nbsp;\u00fapln\u011b posledn\u00ed d\u00edrka,&nbsp;kter\u00e1 vypad\u00e1, \u017ee tam je omylem. Ta ale slou\u017e\u00ed k\u202fvytvo\u0159en\u00ed smy\u010dky, kter\u00e1 v\u00e1m ukotv\u00ed patu, aby v\u202fbot\u011b nel\u00edtala&nbsp;a zabr\u00e1n\u00edte t\u00edm z\u00e1rove\u0148 i puch\u00fd\u0159\u016fm.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"828\" height=\"663\" src=\"https:\/\/zpravodaj.gymnsostelc.cz\/wp-content\/uploads\/2026\/05\/Image-1.jpg\" alt=\"\" class=\"wp-image-2482\" srcset=\"https:\/\/zpravodaj.gymnsostelc.cz\/wp-content\/uploads\/2026\/05\/Image-1.jpg 828w, https:\/\/zpravodaj.gymnsostelc.cz\/wp-content\/uploads\/2026\/05\/Image-1-300x240.jpg 300w, https:\/\/zpravodaj.gymnsostelc.cz\/wp-content\/uploads\/2026\/05\/Image-1-768x615.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption>P\u0159ed b\u011bhem je nejlep\u0161\u00ed d\u00e1t si n\u011bco lehk\u00e9ho s p\u0159evahou sacharid\u016f. Foto: Eli\u0161ka Sobotkov\u00e1<\/figcaption><\/figure>\n\n\n\n<p><strong>Co&nbsp;a kdy&nbsp;j\u00edst p\u0159ed b\u011bhem?&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p>B\u011bhat s\u202fpln\u00fdm \u017ealudkem\u00a0sv\u00ed\u010dkov\u00e9\u00a0je cesta k\u202fpohrom\u011b,\u00a0ale \u00fapln\u011b nala\u010dno to tak\u00e9\u00a0nen\u00ed\u00a0\u00fapln\u011b ide\u00e1ln\u00ed.\u00a0Nejd\u016fle\u017eit\u011bj\u0161\u00ed je j\u00edst<strong>\u00a0hodinu\u00a0a\u017e dv\u011b p\u0159ed b\u011bhem.\u00a0<\/strong>Nejlep\u0161\u00ed\u00a0je\u00a0d\u00e1t\u00a0si\u00a0n\u011bco lehk\u00e9ho s\u202fp\u0159evahou\u00a0<strong>sacharid\u016f<\/strong>\u00a0\u2013\u00a0ban\u00e1n, toust s\u202fd\u017eemem nebo malou misku ovesn\u00e9 \u010di r\u00fd\u017eov\u00e9 ka\u0161e.\u00a0<em>M\u00fdtus<\/em>, kter\u00fd \u010dasto sl\u00fdch\u00e1v\u00e1m, je\u00a0<em>\u201eKdy\u017e budu b\u011bhat na la\u010dno, sp\u00e1l\u00edm v\u00edce tuk\u016f.\u201d<\/em>\u00a0Pravd\u011bpodobn\u011b v\u00e1m mnohem d\u0159\u00edve dojde energie a tr\u00e9nink nebude tak kvalitn\u00ed. Pro v\u011bt\u0161inu lid\u00ed je\u00a0tedy\u00a0lep\u0161\u00ed m\u00edt v\u202fsob\u011b\u00a0alepso\u0148\u00a0mal\u00fd kus ovoce.\u00a0Mus\u00edme ale myslet na to, \u017ee\u00a0ka\u017ed\u00fd je jin\u00fd a ka\u017ed\u00e9mu sed\u00ed n\u011bco jin\u00e9ho.\u00a0Nejlep\u0161\u00ed je zkou\u0161et a sledovat, jak na to va\u0161e t\u011blo reaguje.\u00a0\u00a0<\/p>\n\n\n\n<p>B\u011bh pat\u0159\u00ed mezi\u00a0<strong>nejobl\u00edben\u011bj\u0161\u00ed sportovn\u00ed aktivity<\/strong>. D\u00e1 se provozovat t\u00e9m\u011b\u0159 kdekoliv, v\u202fjak\u00e9mkoliv v\u011bku a p\u0159in\u00e1\u0161\u00ed i \u0159adu prokazateln\u00fdch v\u00fdhod pro na\u0161e t\u011blo.\u00a0I\u00a0tak je ale\u00a0\u010dast\u00fd\u00a0n\u00e1zor,\u00a0\u017ee<strong>\u00a0<em>b\u011bh\u00e1n\u00ed ni\u010d\u00ed kolena<\/em><\/strong>.\u00a0Na stav na\u0161ich kloub\u016f m\u00e1 ale vliv n\u011bkolik dal\u0161\u00edch faktor\u016f.\u00a0Je to hlavn\u011b genetika, t\u011blesn\u00e1 hmotnost, charakter\u00a0zam\u011bstn\u00e1n\u00ed a pohyb.\u00a0Pokud je pohyb vykon\u00e1v\u00e1n\u00a0spr\u00e1vn\u011b, neb\u011bh\u00e1te pr\u00e1v\u011b ve \u0161patn\u00fdch bot\u00e1ch a v rozumn\u00e9 m\u00ed\u0159e,\u00a0<strong>klouby z\u202fn\u011bj profituj\u00ed<\/strong>.\u00a0\u00a0V\u202fp\u0159\u00edpad\u011b, kdy m\u00e1 \u010dlov\u011bk\u00a0velkou nadv\u00e1hu nebo obezitu, bude lep\u0161\u00ed za\u010d\u00edt s\u202frychlou ch\u016fz\u00ed a p\u0159idat m\u016f\u017eete i \u202fturistick\u00e9 hole.\u00a0Na b\u011bh bude bezpe\u010dn\u011bj\u0161\u00ed p\u0159ej\u00edt a\u017e po adaptaci kloub\u016f na z\u00e1t\u011b\u017e a ide\u00e1ln\u011b i po zhubnut\u00ed n\u011bkolika kil.\u00a0\u00a0<\/p>\n\n\n\n<p>Pokud jste ale\u00a0v\u00a0zim\u011b\u00a0nem\u011bli zimn\u00ed sp\u00e1nek\u00a0a m\u00e1te u\u017e pocit, \u017ee v\u00e1m to b\u011bh\u00e1 samo, nebo jen pot\u0159ebujete po\u0159\u00e1dnou motivaci,\u00a0<strong>20. \u010dervna 2026\u00a0<\/strong>se v\u202fna\u0161em m\u011bst\u011b\u00a0Tel\u010d\u00a0kon\u00e1\u00a0charitativn\u00ed<strong>\u00a0p\u016flmaraton,<\/strong>\u00a0kde si m\u016f\u017eete zkusit b\u011bh\u00a0s\u202fv\u00edce lidmi a za\u017e\u00edt si tu atmosf\u00e9ru. Pokud si ale netrouf\u00e1te na p\u016flmaraton,\u00a0m\u016f\u017eete si\u00a0alepso\u0148\u00a0zkusit\u00a0<strong>7 km z\u00e1vod<\/strong>, kter\u00fd si\u00a0m\u016f\u017eete zab\u011bhnout bu\u010f sami, nebo jako\u00a0<strong>\u0161tafetu\u00a03&#215;7 km<\/strong>\u00a0t\u0159eba s\u202fp\u0159\u00e1teli.\u00a0\u00a0<\/p>\n\n\n\n<p>Z\u00e1rove\u0148 by v\u00e1m, student\u016fm na\u0161\u00ed \u0161koly,&nbsp;b\u011bh mohl napomoci&nbsp;v\u202fna\u0161\u00ed<strong>&nbsp;v\u00fdzv\u011b&nbsp;10\u202f000 krok\u016f.<\/strong>&nbsp;Ka\u017ed\u00fd krok se po\u010d\u00edt\u00e1, tak\u017ee ani kr\u00e1tk\u00fd b\u011bh nebude zbyte\u010dn\u00fd. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Slun\u00ed\u010dko n\u00e1s kone\u010dn\u011b vyt\u00e1hlo ven a s n\u00edm p\u0159ich\u00e1z\u00ed i nejv\u011bt\u0161\u00ed sportovn\u00ed sez\u00f3na roku. Chcete v\u011bd\u011bt, jak za\u010d\u00edt b\u011bhat bez tr\u00e1pen\u00ed, co si d\u00e1t ke\u202fsva\u010din\u011b a na jak\u00e9 m\u00fdty rad\u011bji rovnou zapomenout? M\u00e1m pro v\u00e1s tipy, se kter\u00fdmi to rozb\u011bhnete levou zadn\u00ed! <\/p>\n","protected":false},"author":4,"featured_media":2481,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[192,123,23],"tags":[286,287,103],"_links":{"self":[{"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/posts\/2480"}],"collection":[{"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/comments?post=2480"}],"version-history":[{"count":4,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/posts\/2480\/revisions"}],"predecessor-version":[{"id":2557,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/posts\/2480\/revisions\/2557"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/media\/2481"}],"wp:attachment":[{"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/media?parent=2480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/categories?post=2480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/tags?post=2480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}