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Naučte sa efektívne behať dole kopcom. Môžete na tom veľa získať!
Väčšina bežcov, ktorí sa zúčastňujú na horských behov, by zrejme súhlasila s tvrdením, že naučiť sa efektívne behať dole kopcom je ťažšie, ako zvládnuť techniku behu do kopca. Keď sa vám to však podarí, môžete na tom veľa získať.
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Časopis Runner’s World upozornil na dve nedávne štúdie francúzskych a kanadských vedcov, ktoré sa venujú spotrebe energie a únave pri behu v kopcovitom teréne. Čo je však oveľa cennejšie ako samotné čísla – napríklad, že pri behu dole kopcom spotrebujete menej energie, ak je sklon menší ako 20 percent, ale na strmšom kopci už musíte pri každom kroku brzdiť, a teda vynakladať energiu navyše – sú štyri rady, ktoré vedci bežcom dávajú:
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1. Zvýšte frekvenciu – keď skrátite krok a zvýšite frekvenciu krokov, obmedzíte tým poškodenie svalov pri behu z kopca.
2. Striedajte spôsob došľapu – veci pod vedením Guillauma Milleta uvádzajú, že dopad na špičky pri behu dole kopcom vytvára väčší tlak na svaly ako došľap na pätu, a teda vedie k väčšiemu poškodeniu svalov. Optimálna stratégia je striedať rôzne spôsoby došľapovania. Toto je pomerne prirodzený spôsob pri behu v teréne, ale na ceste si vyžaduje, aby ste sa na to vedome sústredili.
3. Schudnite – pomerne jednoduchá rada, ale je nespochybniteľným faktom, že každé kilo navyše znásobuje poškodenie svalov a kĺbov pri behu z kopca.
4. Trénujte beh dole kopcom – autori štúdie považujú túto stratégiu za najúčinnejšiu zo všetkých. Pri tréningu dochádza k takzvanej ochrannej adaptácii a zmiernenie symptómov poškodenia svalov pretrváva až desať týždňov. Ak žijete v oblasti, kde nie sú kopce, nezúfajte – môžete využiť bežecký trenažér a nastaviť si ho na beh dole kopcom.
29.4.2022 /
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Bežecká škola / Autor: Rudolf Ševčík / Foto: Bigstock
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NAJČÍTANEJŠIE
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