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Long run vás pripraví na päťku aj na maratón
Dlhý beh. Pre niekoho nenávidená súčasť tréningu, pre iných vítaná obľúbená víkendová aktivita. Čo to však vlastne je? Prečo by sme ho mali zaraďovať do tréningových plánov a ako sa na dlhý beh správne pripraviť?
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Dlhý beh, alebo anglicky long run je tréningový prvok opradený množstvom mýtov a nepresných informácií ako máloktorý iný z bežeckého sveta.
Začnime tým, že si pojem dlhý beh definujeme. Definície sa môžu líšiť podľa okolností, ale obvykle hovoríme o najdlhšom behu z celého týždňa, ktorý svojou dĺžkou znateľne presahuje obvyklú tréningovú kilometráž. Nedá sa však presne určiť, o akú vzdialenosť ide, pretože sa líši bežec od bežca. Pre niekoho môže byť long run 10 kilometrov, pre iného 35.
Dĺžku nastavte podľa času
Konkrétna dĺžka dlhého behu je určená tým, na čo trénujete a v akej tréningovej fáze sa nachádzate. Pre míliarov a vyznávačov kratších pretekov môže byť long pokojne len 40 minút behu. Pre maratóncov už sa dostávame do rádu hodín a pri ultra môže mať taký obyčajný long pokojne 50 kilometrov.
Pri určení dĺžky long runu môže nastať dilema, či sa riadiť skôr kilometrami, alebo časovou dĺžkou tréningu. Presnejšie a obľúbenejšie je nastavenie long runu podľa času. Nebudeme teda napríklad tvrdiť, že long run je 20 kilometrov, ale dvojhodinový beh. Časový úsek sa totiž dá veľmi dobre nastaviť tak, aby zodpovedal času strávenému v pretekoch, na ktoré sa chystáme.
Nastavenie času dlhého behu je najdôležitejší parameter tohto typu tréningu. Správne nastavená dĺžka pomôže s adaptáciou tela na záťaž, ktorú potom reálne absolvujete v pretekoch.
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Budeme sa baviť o maratóne – potom sa kilometráž líši, ale čas zostáva
stále rovnaký. Obvyklá tréningová porcia v príprave na maratón sú tri
hodiny súvislého behu. Pre maratónca, ktorý cieli na čas okolo 2:30, to
môže znamenať 35 kilometrov behu, zatiaľ čo bežec s plánom zabehnúť
maratón pod päť hodín pobeží v tréningu iba 25 kilometrov. V oboch
prípadoch je to však podobná fyziologická záťaž a podobný tréningový
efekt.
Chystáte sa prvýkrát zabehnúť desať kilometrov? Potom bude optimálna dĺžka dlhého behu cca 8-9 kilometrov (prípadne 80–90 % očakávaného času na 10 km).
Tento článok si dočítate v aktuálnom
vydaní magazínu BEHAME.sk, ktorý
nájdete v každej dobrej PNSke.
9.11.2025 /
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Bežecká škola / Autor: Vit Knežínek / Foto: Bigstock
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NAJČÍTANEJŠIE
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