Atz\u012b\u0161os, es k\u0101dreiz skrie\u0161anu ien\u012bdu. Patiesi. Doma vien par elso\u0161anu un dur\u0161anu s\u0101n\u0101 lika man sarauties. Bet tad kaut kas main\u012bj\u0101s. V\u0113lme sajusties lab\u0101k, izv\u0113din\u0101t galvu un vienk\u0101r\u0161i… kust\u0113ties. Un tie\u0161i tad s\u0101k\u0101s mans ce\u013cojums, kas nebija viegls, bet bija t\u0101 v\u0113rts. Vissvar\u012bg\u0101kais, ko esmu iem\u0101c\u012bjies? Vissvar\u012bg\u0101kais ir dro\u0161s s\u0101kums skrie\u0161an\u0101, lai \u0161is process sag\u0101d\u0101tu prieku, nevis traumas un vil\u0161anos. \u0160is raksts ir par to, k\u0101 to pan\u0101kt. Tas ir ce\u013cvedis tiem, kas st\u0101v starta l\u012bnij\u0101, mazliet nobiju\u0161ies, bet ap\u0146\u0113m\u012bbas pilni. Apsolu, ka pareiza pieeja un dro\u0161s s\u0101kums skrie\u0161an\u0101 ir j\u016bsu lab\u0101kais sabiedrotais.<\/p>\n
T\u0101tad, k\u0101p\u0113c m\u0113s visp\u0101r sevi moc\u0101m ar skrie\u0161anu? Atbilde ir vienk\u0101r\u0161a \u2013 ieguvumi ir milz\u012bgi. Un es nerun\u0101ju tikai par fizisko formu.<\/p>\n
Skrie\u0161ana ir viens no efekt\u012bv\u0101kajiem kardio treni\u0146iem. T\u0101 stiprina sirdi, uzlabo asinsriti un pal\u012bdz regul\u0113t asinsspiedienu. Regul\u0101ri treni\u0146i var iev\u0113rojami samazin\u0101t sirds un asinsvadu slim\u012bbu risku. Paties\u012bb\u0101, skrie\u0161anas ieguvumi sirds vesel\u012bbai ir viens no galvenajiem iemesliem, k\u0101p\u0113c cilv\u0113ki izv\u0113las \u0161o aktivit\u0101ti. J\u016bs varat atrast vair\u0101k inform\u0101cijas par to, k\u0101 uztur\u0113t sirdi sp\u0113c\u012bgu, izlasot m\u016bsu padomus par sirds vesel\u012bbu<\/a>. Turkl\u0101t skrie\u0161ana pal\u012bdz uztur\u0113t vesel\u012bgu svaru, stiprina kaulus un uzlabo im\u016bnsist\u0113mas darb\u012bbu. Jau p\u0113c da\u017e\u0101m ned\u0113\u013c\u0101m j\u016bs jut\u012bsieties ener\u0123isk\u0101ks un sp\u0113c\u012bg\u0101ks. Tas ir apsol\u012bjums. Pareizs un dro\u0161s s\u0101kums skrie\u0161an\u0101 nodro\u0161ina, ka \u0161os ieguvumus j\u016bs sasniegsiet bez liek\u0101m probl\u0113m\u0101m.<\/p>\n Ak, endorf\u012bni! T\u0101 sauktais “skr\u0113j\u0113ja kaifs” nav m\u012bts. T\u0101 ir re\u0101la bio\u0137\u012bmiska reakcija j\u016bsu smadzen\u0113s, kas rada eiforijas un miera saj\u016btu. Skrie\u0161ana ir fantastisks veids, k\u0101 c\u012bn\u012bties ar stresu, trauksmi un pat depresijas simptomiem. Man person\u012bgi skr\u0113jiens p\u0113c garas un saspringtas darba dienas ir lab\u0101k\u0101s z\u0101les. Tas ir laiks, kad varu b\u016bt viens ar sav\u0101m dom\u0101m, sak\u0101rtot t\u0101s vai vienk\u0101r\u0161i atsl\u0113gties no visa. \u0160\u012b ment\u0101l\u0101 br\u012bv\u012bba ir nenov\u0113rt\u0113jama. Ja jums tr\u016bkst iedvesmas, atcerieties, ka motiv\u0101cija skrie\u0161anai katru dienu n\u0101k no saj\u016bt\u0101m, ko g\u016bstat p\u0113c treni\u0146a. Galvenais ir atcer\u0113ties, ka dro\u0161s s\u0101kums skrie\u0161an\u0101 ir pamats ilgtermi\u0146a pan\u0101kumiem un psiholo\u0123iskai labsaj\u016btai.<\/p>\n Pirms mesties tras\u0113 ar pilnu jaudu, ir j\u0101izdara da\u017ei m\u0101jasdarbi. Neuztveriet to k\u0101 apgr\u016btin\u0101jumu, bet gan k\u0101 invest\u012bciju sav\u0101 vesel\u012bb\u0101. Atcerieties, ka gudrs un dro\u0161s s\u0101kums skrie\u0161an\u0101 ietaup\u012bs jums daudz nepatik\u0161anu n\u0101kotn\u0113.<\/p>\n \u0160o soli, l\u016bdzu, neizlaidiet. It \u012bpa\u0161i, ja esat vec\u0101ks par 40 gadiem, jums ir liekais svars vai k\u0101das hroniskas saslim\u0161anas. Pilnv\u0113rt\u012bga vesel\u012bbas p\u0101rbaude pirms skrie\u0161anas uzs\u0101k\u0161anas ir absol\u016bti oblig\u0101ta. Konsult\u0113jieties ar savu \u0123imenes \u0101rstu vai sporta \u0101rstu. Vi\u0146\u0161 nov\u0113rt\u0113s j\u016bsu sirds vesel\u012bbu, loc\u012btavu st\u0101vokli un visp\u0101r\u0113jo fizisko sagatavot\u012bbu. Tas pal\u012bdz\u0113s identific\u0113t jebk\u0101dus potenci\u0101los riskus un piel\u0101got treni\u0146u pl\u0101nu j\u016bsu sp\u0113j\u0101m. \u0160is solis nodro\u0161ina, ka j\u016bsu dro\u0161s s\u0101kums skrie\u0161an\u0101 ir ne tikai v\u0101rdos, bet ar\u012b darbos. Ja j\u016bs interes\u0113, k\u0101das ir aptuven\u0101s pirmreiz\u0113j\u0101s vesel\u012bbas p\u0101rbaudes izmaksas<\/a>, varat izp\u0113t\u012bt \u0161o inform\u0101ciju. Tas ir neliels ieguld\u012bjums j\u016bsu dro\u0161\u012bb\u0101. Nodro\u0161in\u0101t dro\u0161u s\u0101kumu skrie\u0161an\u0101 noz\u012bm\u0113 b\u016bt atbild\u012bgam pret savu \u0137ermeni.<\/p>\n Aizmirstiet par vecaj\u0101m kokvilnas krekliem un ked\u0101m. Tas ir ce\u013c\u0161 uz noberzumiem, tulzn\u0101m un diskomfortu. Invest\u0113jiet kvalitat\u012bv\u0101, elpojo\u0161\u0101 sint\u0113tisk\u0101 materi\u0101la ap\u0123\u0113rb\u0101, kas novada sviedrus. Bet pats, pats galvenais ir apavi. Pareiza skrie\u0161anas apavu izv\u0113le ies\u0101c\u0113jiem ir 80% no pan\u0101kumiem. Neekonom\u0113jiet uz tiem! Dodieties uz specializ\u0113tu sporta pre\u010du veikalu, kur konsultanti pal\u012bdz\u0113s noteikt j\u016bsu p\u0113das tipu (pron\u0101ciju) un piemekl\u0113s atbilsto\u0161\u0101ko modeli. Nepareizi apavi ir galvenais traumu c\u0113lonis. Ticiet man, esmu to piedz\u012bvojis.Labs apr\u012bkojums padara procesu daudz pat\u012bkam\u0101ku, un tas ir svar\u012bgs elements, lai j\u016bsu dro\u0161s s\u0101kums skrie\u0161an\u0101 b\u016btu veiksm\u012bgs. Pamat\u012bgs un dro\u0161s s\u0101kums skrie\u0161an\u0101 ir atkar\u012bgs no pareiz\u0101m invest\u012bcij\u0101m.<\/p>\n Nekad, nekad, nekad nes\u0101ciet skriet “auksts”. Iesild\u012b\u0161an\u0101s sagatavo j\u016bsu musku\u013cus, c\u012bpslas un sirds-asinsvadu sist\u0113mu gaid\u0101majai slodzei. Aizmirstiet par statisku stiep\u0161anos pirms skr\u0113jiena. T\u0101 ir novecojusi metode. T\u0101 viet\u0101 veiciet dinamiskus iesild\u012b\u0161an\u0101s vingrin\u0101jumus pirms r\u012bta skr\u0113jiena: viegli l\u0113k\u0101\u0161ana, augsti pacelti ce\u013ci, izklupieni, roku un k\u0101ju ap\u013co\u0161ana. Pietiks ar 5-10 min\u016bt\u0113m, lai j\u016bsu \u0137ermenis b\u016btu gatavs darbam. Tas iev\u0113rojami samazina traumu risku. Dro\u0161s s\u0101kums skrie\u0161an\u0101 s\u0101kas ar pareizu iesild\u012b\u0161anos. Un tas nav apsprie\u017eams. \u0160\u012b ir neat\u0146emama sast\u0101vda\u013ca, lai j\u016bsu dro\u0161s s\u0101kums skrie\u0161an\u0101 b\u016btu patie\u0161\u0101m dro\u0161s.<\/p>\n J\u016bs esat iesild\u012bjies un gatavs. Bet k\u0101 \u012bsti skriet? Izr\u0101d\u0101s, ar\u012b te ir sava m\u0101ksla. Dro\u0161a skrie\u0161anas tehnika ies\u0101c\u0113jiem pal\u012bdz\u0113s izvair\u012bties no s\u0101p\u0113m un skriet efekt\u012bv\u0101k. R\u016bp\u012bgs un dro\u0161s s\u0101kums skrie\u0161an\u0101 piev\u0113r\u0161 uzman\u012bbu katrai deta\u013cai.<\/p>\n Nedom\u0101jiet par to p\u0101r\u0101k daudz. Elpojiet dabiski. Pats galvenais \u2013 elpojiet ar v\u0113deru (diafragmu), nevis kr\u016bt\u012bm. Dzi\u013ci un ritmiski. M\u0113\u0123iniet saska\u0146ot elpo\u0161anu ar so\u013ciem, piem\u0113ram, tr\u012bs so\u013cus ieelpojat, divus so\u013cus izelpojat. Atrodiet savu ritmu. Un nebaidieties elpot caur muti! Jums ir nepiecie\u0161ams maksim\u0101li daudz sk\u0101bek\u013ca, un deguns viens pats to nesp\u0113s nodro\u0161in\u0101t. Jaut\u0101jums par to, k\u0101 pareizi elpot skrienot garas distances, ir aktu\u0101ls daudziem, bet pamatprincips ir vienk\u0101r\u0161s \u2013 elpojiet dzi\u013ci. Tas ir svar\u012bgs dro\u0161a s\u0101kuma skrie\u0161an\u0101 aspekts.<\/p>\n Viena no liel\u0101kaj\u0101m ies\u0101c\u0113ju k\u013c\u016bd\u0101m ir p\u0101r\u0101k gari so\u013ci (overstriding), piezem\u0113joties uz pap\u0113\u017ea t\u0101lu priek\u0161\u0101 \u0137erme\u0146a smaguma centram. Tas rada milz\u012bgu triecienu loc\u012btav\u0101m. T\u0101 viet\u0101 koncentr\u0113jieties uz \u012bs\u0101kiem, \u0101tr\u0101kiem so\u013ciem, piezem\u0113joties uz p\u0113das vidusda\u013cas, gandr\u012bz zem gurniem. Izt\u0113lojieties, ka skrienat pa karst\u0101m ogl\u0113m. M\u0113r\u0137is ir aptuveni 170-180 so\u013ci min\u016bt\u0113. S\u0101kum\u0101 tas var \u0161\u0137ist neierasti, bet ar laiku k\u013c\u016bs dabiski. Atcerieties, ka dro\u0161s s\u0101kums skrie\u0161an\u0101 noz\u012bm\u0113 apg\u016bt pareizu tehniku jau no pa\u0161a s\u0101kuma. \u0160\u012b tehnika ir lab\u0101kais veids, k\u0101 nodro\u0161in\u0101t skrie\u0161anu bez s\u0101p\u0113m loc\u012btav\u0101s.<\/p>\n J\u016bsu \u0137ermenim ir nepiecie\u0161ams laiks, lai adapt\u0113tos jaunajai slodzei. Nep\u0101rfors\u0113jiet! S\u0101ciet l\u0113n\u0101m un pak\u0101peniski palieliniet distanci un intensit\u0101ti. Zelta likums \u2013 nepalieliniet savu ned\u0113\u013cas kilometr\u0101\u017eu par vair\u0101k nek\u0101 10%. P\u0101rm\u0113r\u012bga slodze ir \u0101tr\u0101kais ce\u013c\u0161 uz traum\u0101m un izdeg\u0161anu. Atcerieties, ka dro\u0161s s\u0101kums skrie\u0161an\u0101 ir maratons, nevis sprints. J\u016bsu m\u0113r\u0137is ir ilgtermi\u0146a progress, nevis moment\u0101ni rekordi. J\u016bsu pirmais m\u0113r\u0137is ir vienk\u0101r\u0161i kust\u0113ties un justies labi. Tas ir tas, ko noz\u012bm\u0113 dro\u0161s s\u0101kums skrie\u0161an\u0101.<\/p>\n Fantastisks veids, k\u0101 nodro\u0161in\u0101t pak\u0101penisku progresu, ir izmantot k\u0101du no ies\u0101c\u0113ju programm\u0101m, piem\u0113ram, “Couch to 5K”. \u0160\u0101das programmas balst\u0101s uz interv\u0101lu principa: mija skrie\u0161ana ar ie\u0161anu. Piem\u0113ram, 1 min\u016bti skrienat, 2 min\u016btes ejat, un t\u0101 vair\u0101kas reizes. Pirmie so\u013ci skrie\u0161an\u0101 pl\u0101ns ir izstr\u0101d\u0101ts t\u0101, lai saudz\u012bgi pieradin\u0101tu organismu pie slodzes. Skrie\u0161anas programma ies\u0101c\u0113jiem pak\u0101peniska slodze ir gudr\u0101kais veids, k\u0101 s\u0101kt. Tas garant\u0113, ka j\u016bsu dro\u0161s s\u0101kums skrie\u0161an\u0101 b\u016bs struktur\u0113ts un p\u0101rdom\u0101ts.<\/p>\n J\u016bsu \u0137ermenis ir dzin\u0113js, un \u0113diens ir degviela. Lai skrietu labi un justos lieliski, jums ir nepiecie\u0161ama pareiza degviela. Vesel\u012bgs dz\u012bvesveids un skrie\u0161ana iet roku rok\u0101.<\/p>\n Skr\u0113j\u0113jiem ir nepiecie\u0161ami og\u013chidr\u0101ti. Tie ir galvenais ener\u0123ijas avots. Koncentr\u0113jieties uz saliktajiem og\u013chidr\u0101tiem: pilngraudu produkti, auzas, d\u0101rze\u0146i. Neaizmirstiet ar\u012b par olbaltumviel\u0101m musku\u013cu atjauno\u0161anai (liesa ga\u013ca, zivis, p\u0101k\u0161augi) un vesel\u012bgajiem taukiem (avokado, rieksti, ol\u012bve\u013c\u013ca). Lai uzzin\u0101tu vair\u0101k, izp\u0113tiet, k\u0101ds ir vesel\u012bgs uzturs un t\u0101 ietekme<\/a> uz j\u016bsu organismu kopum\u0101. Pareizs uzturs skr\u0113j\u0113jiem pirms un p\u0113c treni\u0146a ir kritiski svar\u012bgs. Tas ir v\u0113l viens st\u016brakmens, uz kura balst\u0101s dro\u0161s s\u0101kums skrie\u0161an\u0101.<\/p>\n Hidrat\u0101cija, hidrat\u0101cija, hidrat\u0101cija! Es to nevaru uzsv\u0113rt pietiekami. Pat neliela dehidrat\u0101cija var krasi samazin\u0101t j\u016bsu fizisk\u0101s sp\u0113jas un pa\u0161saj\u016btu. Dzeriet \u016bdeni visas dienas garum\u0101, nevis tikai pirms treni\u0146a. Ja skrienat ilg\u0101k par stundu, apsveriet iesp\u0113ju lietot sporta dz\u0113rienu, lai atjaunotu elektrol\u012btu l\u012bdzsvaru. Padariet \u016bdens pudeli par savu lab\u0101ko draugu. \u0160is ir vienk\u0101r\u0161s, bet b\u016btisks padoms, lai j\u016bsu dro\u0161s s\u0101kums skrie\u0161an\u0101 b\u016btu veiksm\u012bgs un bez galvass\u0101p\u0113m.<\/p>\n P\u0113c treni\u0146a jums ir aptuveni 30-60 min\u016b\u0161u “logs”, kura laik\u0101 organisms visefekt\u012bv\u0101k uzs\u016bc bar\u012bbas vielas. Ap\u0113diet vai izdzeriet kaut ko, kas satur og\u013chidr\u0101tu un olbaltumvielu kombin\u0101ciju (attiec\u012bb\u0101 3:1 vai 4:1). Klasika ir \u0161okol\u0101des piens. Var noder\u0113t ar\u012b grie\u0137u jogurts ar og\u0101m vai ban\u0101ns ar riekstu sviestu. Neaizmirstiet ar\u012b par atsild\u012b\u0161anos un viegliem stiep\u0161an\u0101s vingrin\u0101jumiem. Atsild\u012b\u0161an\u0101s p\u0113c skrie\u0161anas vingrin\u0101jumi pal\u012bdz samazin\u0101t musku\u013cu s\u0101pes. Da\u017ei sportisti atjauno\u0161an\u0101s proces\u0101 iek\u013cauj ar\u012b dabiskus pretiekaisuma l\u012bdzek\u013cus; piem\u0113ram, ingvera lab\u0101s \u012bpa\u0161\u012bbas<\/a> ir labi zin\u0101mas. P\u0101rdom\u0101ta atjauno\u0161an\u0101s ir neat\u0146emama dro\u0161a s\u0101kuma skrie\u0161an\u0101 sast\u0101vda\u013ca.<\/p>\n M\u0113s visi k\u013c\u016bd\u0101mies. Tas ir norm\u0101li. Gudr\u012bba ir m\u0101c\u012bties no t\u0101m. Zinot izplat\u012bt\u0101k\u0101s ies\u0101c\u0113ju k\u013c\u016bdas, j\u016bs varat no t\u0101m izvair\u012bties. K\u0101 dro\u0161i s\u0101kt skriet ies\u0101c\u0113jiem? Izvairoties no \u0161\u012bm liet\u0101m.<\/p>\n “Too much, too soon, too fast” \u2013 t\u0101 ir klasiska ies\u0101c\u0113ju formula katastrofai. Ja j\u016btat past\u0101v\u012bgas s\u0101pes (nevis tikai musku\u013cu nogurumu), ja j\u016bsu pulss miera st\u0101vokl\u012b ir paaugstin\u0101ts, ja esat past\u0101v\u012bgi noguris un aizkaitin\u0101ts \u2013 tie var b\u016bt p\u0101rslodzes simptomi. Ignor\u0113jot tos, j\u016bs risk\u0113jat iedz\u012bvoties nopietn\u0101s traum\u0101s, piem\u0113ram, stresa l\u016bzumos vai tendin\u012bt\u0101. Dro\u0161s s\u0101kums skrie\u0161an\u0101 noz\u012bm\u0113 cien\u012bt sava \u0137erme\u0146a robe\u017eas. Svar\u012bgi padomi dro\u0161ai skrie\u0161anai vienm\u0113r ietver m\u0113ren\u012bbu.<\/p>\n Lab\u0101k\u0101 \u0101rst\u0113\u0161ana ir profilakse. K\u0101 izvair\u012bties no skrie\u0161anas traum\u0101m? Papildus pareizai tehnikai un pak\u0101peniskai slodzei, iek\u013caujiet sav\u0101 rut\u012bn\u0101 sp\u0113ka treni\u0146us. Stipriniet korsetes muskulat\u016bru, s\u0113\u017eas musku\u013cus un k\u0101jas. Stabili musku\u013ci pasarg\u0101 loc\u012btavas. Neaizmirstiet par atp\u016btas dien\u0101m! Musku\u013ci aug atp\u016b\u0161oties, nevis tren\u0113joties. Profilakse pret skrie\u0161anas savainojumiem ir ilgtermi\u0146a ieguld\u012bjums. Daudzi skr\u0113j\u0113ji atjauno\u0161an\u0101s proces\u0101 izmanto ar\u012b siltuma terapiju, un pirts labv\u0113l\u012bg\u0101 ietekme<\/a> uz musku\u013cu atsl\u0101bin\u0101\u0161anu ir labi pier\u0101d\u012bta. P\u0101rdom\u0101ta profilakse ir galvenais, lai nodro\u0161in\u0101tu dro\u0161u s\u0101kumu skrie\u0161an\u0101.<\/p>\n \u0160\u012b ir vissvar\u012bg\u0101k\u0101 prasme, kas j\u0101apg\u016bst. J\u016bsu \u0137ermenis nep\u0101rtraukti s\u016bta sign\u0101lus. Iem\u0101cieties at\u0161\u0137irt “lab\u0101s” s\u0101pes (musku\u013cu nogurums p\u0113c slodzes) no “sliktaj\u0101m” s\u0101p\u0113m (asa, duro\u0161a, nep\u0101rejo\u0161a s\u0101pe loc\u012btav\u0101 vai kaul\u0101). Ja j\u016btat slikt\u0101s s\u0101pes, apst\u0101jieties. Dodiet sev atp\u016btu. Ja s\u0101pes nep\u0101riet, konsult\u0113jieties ar \u0101rstu. Ignor\u0113\u0161ana noved\u012bs pie hronisk\u0101m probl\u0113m\u0101m. Gudrs un dro\u0161s s\u0101kums skrie\u0161an\u0101 ir dialogs ar savu \u0137ermeni.<\/p>\n S\u0101kums var b\u016bt gr\u016bts. B\u016bs dienas, kad negrib\u0113sies celties no d\u012bv\u0101na. Tas ir OK. Galvenais ir nepadoties.<\/p>\n Monotonija nogalina motiv\u0101ciju. Nesrieniet katru dienu vienu un to pa\u0161u mar\u0161rutu vien\u0101 un taj\u0101 pa\u0161\u0101 temp\u0101. Mainiet vietas \u2013 parks, me\u017es, stadions. Izm\u0113\u0123iniet interv\u0101lu treni\u0146us vai skr\u0113jienus kaln\u0101. Skrieniet kop\u0101 ar draugu. Klausieties m\u016bziku vai podk\u0101stus. Dariet visu, lai process b\u016btu interesants. Jaut\u0101jums par to, k\u0101 s\u0101kt skriet un nepamest, liel\u0101 m\u0113r\u0101 ir atkar\u012bgs no sp\u0113jas saglab\u0101t interesi. Daudzveid\u012bba ir svar\u012bga, lai j\u016bsu dro\u0161s s\u0101kums skrie\u0161an\u0101 p\u0101raugtu ilgsto\u0161\u0101 aizrau\u0161an\u0101s.<\/p>\n Uzst\u0101diet sev re\u0101lus, sasniedzamus m\u0113r\u0137us. S\u0101kum\u0101 tas var\u0113tu b\u016bt “noskriet 20 min\u016btes bez apst\u0101\u0161an\u0101s”. V\u0113l\u0101k \u2013 “noskriet 5 kilometrus”. Pierakstieties uz k\u0101d\u0101m viet\u0113j\u0101m sacens\u012bb\u0101m. M\u0113r\u0137is dod strukt\u016bru un j\u0113gu j\u016bsu treni\u0146iem. Un saj\u016bta, kad sasniedzat m\u0113r\u0137i? Neaprakst\u0101ma. Tas sniedz milz\u012bgu gandar\u012bjumu un motiv\u0113 turpin\u0101t. Atcerieties, ka dro\u0161s s\u0101kums skrie\u0161an\u0101 ir pamats lieliem sasniegumiem n\u0101kotn\u0113.<\/p>\n Skrie\u0161ana nav tikai fiziska aktivit\u0101te. Tas ir dz\u012bvesveids, medit\u0101cija un veids, k\u0101 iepaz\u012bt sevi. Ce\u013c\u0161 no pirm\u0101 ne\u0113rt\u0101 so\u013ca l\u012bdz br\u012bvam, pl\u016bsto\u0161am skr\u0113jienam ir paciet\u012bbas un neatlaid\u012bbas v\u0113rts. Neesiet p\u0101r\u0101k skarbs pret sevi, atcerieties par atp\u016btu un sviniet maz\u0101s uzvaras. Pats galvenais ir kust\u0113ties un baud\u012bt procesu. Atcerieties, ka viss s\u0101kas ar pamatu \u2013 un j\u016bsu gad\u012bjum\u0101 tas ir dro\u0161s s\u0101kums skrie\u0161an\u0101. Lai izdodas!<\/p>\n","protected":false},"excerpt":{"rendered":" Atz\u012b\u0161os, es k\u0101dreiz skrie\u0161anu ien\u012bdu. Patiesi. Doma vien par elso\u0161anu un dur\u0161anu s\u0101n\u0101 lika man sarauties. Bet tad kaut kas main\u012bj\u0101s. V\u0113lme sajusties lab\u0101k, izv\u0113din\u0101t galvu un vienk\u0101r\u0161i… kust\u0113ties. Un tie\u0161i tad s\u0101k\u0101s mans ce\u013cojums, kas nebija viegls, bet bija t\u0101 v\u0113rts. Vissvar\u012bg\u0101kais, ko esmu iem\u0101c\u012bjies? Vissvar\u012bg\u0101kais ir dro\u0161s s\u0101kums skrie\u0161an\u0101, lai \u0161is process sag\u0101d\u0101tu […]<\/p>\n","protected":false},"author":2,"featured_media":455,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,9],"tags":[],"class_list":["post-454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-zzz"],"_links":{"self":[{"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/posts\/454","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/comments?post=454"}],"version-history":[{"count":1,"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/posts\/454\/revisions"}],"predecessor-version":[{"id":456,"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/posts\/454\/revisions\/456"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/media\/455"}],"wp:attachment":[{"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/media?parent=454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/categories?post=454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/worldpoint.eu\/lv\/wp-json\/wp\/v2\/tags?post=454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Psiholo\u0123iskie ieguvumi no skrie\u0161anas<\/h3>\n
Pirms starta l\u012bnijas: sagatavo\u0161an\u0101s posms<\/h2>\n
Svar\u012bg\u0101k\u0101s vesel\u012bbas p\u0101rbaudes<\/h3>\n
Pareiza ap\u0123\u0113rba un apavu izv\u0113le<\/h3>\n
Iesild\u012b\u0161an\u0101s noz\u012bme pirms treni\u0146a<\/h3>\n
Pirmie so\u013ci: dro\u0161a un efekt\u012bva skrie\u0161anas tehnika<\/h2>\n
K\u0101 pareizi elpot skrienot?<\/h3>\n
So\u013cu bie\u017eums un garums<\/h3>\n
Pak\u0101peniska slodzes palielin\u0101\u0161ana<\/h3>\n
Skrie\u0161anas programmas ies\u0101c\u0113jiem<\/h4>\n
Uzturs un hidrat\u0101cija skrie\u0161anas maraton\u0101<\/h2>\n
Ener\u0123ija no pareiza uztura<\/h3>\n
\u016adens noz\u012bme organisma darb\u012bb\u0101<\/h3>\n
P\u0113c treni\u0146a: atjauno\u0161an\u0101s dz\u0113rieni un uzkodas<\/h3>\n
Izplat\u012bt\u0101k\u0101s k\u013c\u016bdas un k\u0101 t\u0101s nov\u0113rst<\/h2>\n
P\u0101rslodzes simptomi un to ignor\u0113\u0161anas sekas<\/h3>\n
Traumu profilakse<\/h3>\n
K\u0101 klaus\u012bties sav\u0101 \u0137ermen\u012b?<\/h3>\n
Saglab\u0101jiet motiv\u0101ciju un baudiet procesu<\/h2>\n
Treni\u0146u pl\u0101na da\u017e\u0101do\u0161ana<\/h3>\n
M\u0113r\u0137u noteik\u0161ana un sasnieg\u0161ana<\/h3>\n
Ce\u013c\u0161 uz ilgtermi\u0146a skrie\u0161anas prieku<\/h2>\n