\u0100trums un iztur\u012bba: neatdal\u0101ms skrie\u0161anas duo<\/h1>\n\n\n\n
Lai gan tie bie\u017ei tiek uzskat\u012bti par pretstati, l\u012bdz\u012bgi k\u0101 sprinta un skrie\u0161anas maratoni, \u0101trums <\/strong>un iztur\u012bba <\/strong>ir divi skrie\u0161anas pamatp\u012bl\u0101ri. Lai progres\u0113tu, tev ir vajadz\u012bgi abi.<\/p>\n\n\n\n \u0100trums ir sp\u0113ja veikt noteiktu distanci p\u0113c iesp\u0113jas \u012bs\u0101k\u0101 laik\u0101, savuk\u0101rt iztur\u012bba ir sp\u0113ja saglab\u0101t nemain\u012bgu tempu gar\u0101k\u0101 distanc\u0113.<\/p>\n\n\n\n Lai uzlabotu savu skrie\u0161anas veiktsp\u0113ju, tev ir j\u0101sp\u0113j skriet \u0101tr\u0101k, vienlaikus saglab\u0101jot t\u0101du pa\u0161u tempu ilg\u0101k\u0101 laika period\u0101, t\u0101p\u0113c ir svar\u012bgi str\u0101d\u0101t pie abiem. Rezult\u0101ts? Sirds un elpo\u0161anas kapacit\u0101tes palielin\u0101\u0161an\u0101s, musku\u013cu nostiprin\u0101\u0161an\u0101s un visp\u0101r\u0113j\u0101 snieguma uzlabo\u0161an\u0101s<\/strong>.<\/p>\n\n\n\n Lai nov\u0113rt\u0113tu savu progresu treni\u0146u laik\u0101 un preciz\u0113tu programmu, lai var\u0113tu str\u0101d\u0101t pie v\u0101jaj\u0101m viet\u0101m, tev ir j\u0101zina skrie\u0161anai veiktsp\u0113jas r\u0101d\u012bt\u0101ji: VO2 max <\/strong>(maksim\u0101lais sk\u0101bek\u013ca daudzums) un VMA<\/strong>.<\/p>\n\n\n\n VO2 max ir maksim\u0101lais sk\u0101bek\u013ca daudzums, ko \u0137ermenis – un jo \u012bpa\u0161i musku\u013ci – var ieg\u016bt un pat\u0113r\u0113t piep\u016bles laik\u0101 no gaisa, ko tas sa\u0146em no plau\u0161\u0101m. To m\u0113ra mililitros min\u016bt\u0113. Jo augst\u0101ks ir VO2 max, jo ilg\u0101k skr\u0113j\u0113js var saglab\u0101t savu veiktsp\u0113ju noteikt\u0101 intensit\u0101t\u0113.<\/p>\n\n\n\n Kas attiecas uz VMA, tas ir \u0101trums, ar k\u0101du tu sasniedz savu VO2 max slieksni. Ja skrien \u0101tr\u0101k par savu VMA, tad ir gr\u016bt\u0101k uztur\u0113t tempu ilg\u0101k par da\u017e\u0101m sekund\u0113m vai min\u016bt\u0113m. Abas v\u0113rt\u012bbas ir saist\u012btas.<\/p>\n\n\n\n Regul\u0101ri veicot VMA testus, jums ir zin\u0101ms s\u0101kotn\u0113jais indikators iztur\u012bbas r\u0101d\u012bt\u0101jam.<\/p>\n\n\n\n Ta\u010du \u0161ie nav vien\u012bgie main\u012bgie, kas j\u0101\u0146em v\u0113r\u0101. Ir ar\u012b citi veidi, k\u0101 nov\u0113rt\u0113t savu progresu \u0101truma un iztur\u012bbas jom\u0101:<\/p>\n\n\n\n Lai uzlabotu savu iztur\u012bbu, nekas nav lab\u0101kas k\u0101 treni\u0146i. Reizi ned\u0113\u013c\u0101 atv\u0113li laiku gar\u0101kiem<\/strong> skr\u0113jieniem<\/strong>, lai piel\u0101gotu savu sirds un asinsvadu sist\u0113mu \u0161\u0101da veida piep\u016blei un uzlabotu sk\u0101bek\u013ca pieg\u0101di musku\u013ciem. Bonuss? Tu vienlaikus uzlabosi ar\u012b savu ment\u0101lo notur\u012bbu un iztur\u012bbu pret nogurumu.<\/p>\n\n\n\n Nesatraucies, ja esi ies\u0101c\u0113jis. Ja vien negatavojies maratonam vai pusmaratonam, nav j\u0101skrien stund\u0101m ilgi. Ar 1 stundu<\/strong> ilgu treni\u0146u pietiek, lai pan\u0101ktu efekt\u012bvu progresu un izveidotu stabilu pamatu iztur\u012bbai.<\/p>\n\n\n\n T\u0101pat k\u0101 vis\u0101s discipl\u012bn\u0101s, galvenais ir regularit\u0101te<\/strong>. Lab\u0101k ir tren\u0113ties maz\u0101k, bet katru ned\u0113\u013cu, nek\u0101 veikt intens\u012bvus treni\u0146us, kam seko gari p\u0101rtraukumi.<\/p>\n\n\n\n T\u0101d\u0101 veid\u0101 tu sasniegsi lab\u0101ku progresu, vienlaikus izvairoties no savainojumu riska. Vislab\u0101k ir iepriek\u0161 sapl\u0101not savus treni\u0146us un pietur\u0113ties pie pl\u0101na.<\/p>\n\n\n\n B\u0101zes iztur\u012bbas tren\u0113\u0161ana da\u017ek\u0101rt var rad\u012bt azkaitin\u0101jumu skr\u0113j\u0113jiem. Tas ietver l\u0113na tempa<\/strong> izv\u0113li, t\u0101du, ka vienlaikus var\u0113tu uztur\u0113t sarunu. Izv\u0113l\u0113tais \u0101trums parasti ir no 60% l\u012bdz 70%<\/strong> no tava VMA. S\u0101kum\u0101 t\u0101 pat var b\u016bt pastaiga \u0101tr\u0101 gait\u0101.<\/p>\n\n\n\n Priek\u0161roc\u012bba ir taj\u0101, ka tiek palielin\u0101ts sirds muskulis un efekt\u012bv\u0101k izmantots sk\u0101beklis. Pamaz\u0101m tu var\u0113si palielin\u0101t \u0101trumu, vienlaikus saglab\u0101jot b\u0101zes iztur\u012bbu.<\/p>\n\n\n\n Viens no visefekt\u012bv\u0101kajiem veidiem, k\u0101 uzlabot savu iztur\u012bbu, k\u0101 ar\u012b \u0101trumu, ir str\u0101d\u0101t pie sava anaerob\u0101 sliek\u0161\u0146a<\/strong>. M\u0113r\u0137is ir p\u0101rmijus main\u012bt skrie\u0161anas f\u0101zes no \u013coti \u0101tra tempa virs tava VMA, kam seko l\u0113n\u0101kas skrie\u0161anas f\u0101zes. Piem\u0113ram, skr\u0113jiens ar \u013coti augstu intensit\u0101ti 30 sekundes, p\u0113c tam pal\u0113lini tempu n\u0101kam\u0101s 30 sekundes. P\u0113c tam s\u0101c no jauna. Padari \u0161o vingrin\u0101jumu par da\u013cu no sava treni\u0146u pl\u0101na.<\/p>\n\n\n\n Lai atvieglotu skrie\u0161anu \u0101r\u0101, pieradi \u0137ermeni pie reljefa izmai\u0146\u0101m<\/strong>. Sav\u0101 treni\u0146u pl\u0101n\u0101 iepl\u0101no skrie\u0161anu da\u017e\u0101dos tempos un iek\u013cauj t\u0101dus izaicin\u0101jumus k\u0101 sprints kaln\u0101, lai uzlabotu savu jaudu un vid\u0113jo \u0101trumu.<\/p>\n\n\n\n Lai uzlabotu \u0101trumu un iztur\u012bbu, treni\u0146u da\u017e\u0101do\u0161ana var pal\u012bdz\u0113t iesaist\u012bt da\u017e\u0101das musku\u013cu grupas un sniegt daudz priek\u0161roc\u012bbu veiktsp\u0113jai.<\/p>\n\n\n\n Iek\u013caujiet sav\u0101s programm\u0101s sp\u0113ka treni\u0146us, piem\u0113ram, atspie\u0161anos, pietupienus un treni\u0146us ar svariem, lai aktiviz\u0113tu skrie\u0161an\u0101 iesaist\u012btos musku\u013cus un uzlabotu sp\u0113ku, stabilit\u0101ti un iztur\u012bbu.<\/p>\n\n\n\n Cross-treni\u0146i, t.i., skrie\u0161anas apvieno\u0161ana ar cit\u0101m discipl\u012bn\u0101m, piem\u0113ram, rite\u0146brauk\u0161anu, peld\u0113\u0161anu, p\u0101rg\u0101jieniem vai jogu, ir labs risin\u0101jums. Tas pal\u012bdz\u0113s ar\u012b izvair\u012bties no musku\u013cu p\u0101rslodzes un nov\u0113rstu savainojumu risku, vienlaikus audz\u0113jot savu sp\u0113ku.<\/p>\n\n\n\n Lai izvair\u012btos no liekas ener\u0123ijas t\u0113\u0157e\u0161anas un samazin\u0101tu nogurumu, laba skrie\u0161anas tehnika<\/strong> ir b\u016btiska iztur\u012bbas uzlabo\u0161anai: <\/p>\n\n\n\n Neatkar\u012bgi no t\u0101, vai esi ies\u0101c\u0113js vai pieredz\u0113jis skr\u0113j\u0113js, vienm\u0113r ir iesp\u0113jams pan\u0101kt progresu. Tom\u0113r neaizmirsti, ka ir stagn\u0101cijas un plato br\u012b\u017ei: tie\u0161i \u0161ajos laikos nevajadz\u0113tu padoties. Galu gal\u0101 tu redz\u0113si rezult\u0101tus un sasnigsi savus m\u0113r\u0137us.<\/p>\n\n\n\n P\u0113d\u0113j\u0101 lieta: treni\u0146i ir j\u0113gpilni tikai tad, ja tu pareizi atjaunojies p\u0113c tiem. T\u0101p\u0113c par\u016bp\u0113jies par atp\u016btu <\/strong>un savu dz\u012bvesveidu<\/strong>, lai skrie\u0161anas laik\u0101 uzr\u0101d\u012btu savu vislab\u0101ko sniegumu.<\/p>\n\n\n\n B\u0117gimui<\/a>, Pirkti urmu<\/a><\/p>\t\t\t\t Jooksmiseks<\/a>, Osta lahtiselt<\/a><\/p>\t\t\t\t Jooksmiseks<\/a>, Osta lahtiselt<\/a><\/p>\t\t\t\t Buy in bulk<\/a>, For Running<\/a><\/p>\t\t\t\t P\u0113rc vairum\u0101<\/a>, Skrie\u0161anas<\/a><\/p>\t\t\t\t Buy in bulk<\/a>, For Running<\/a><\/p>\t\t\t\t B\u0117gimui<\/a>, Pirkti urmu<\/a><\/p>\t\t\t\t P\u0113rc vairum\u0101<\/a>, Skrie\u0161anas<\/a><\/p>\t\t\t\t K\u0101 uzlabot \u0101trumu un iztur\u012bbu skrie\u0161anas treni\u0146u laik\u0101? Skrie\u0161ana ir pla\u0161i izplat\u012bts sporta veids, ar kuru var nodarboties jebkur\u0101 vecum\u0101 vai l\u012bmen\u012b. Lai progres\u0113tu, ikvienam skr\u0113j\u0113jam ir j\u0101str\u0101d\u0101 pie pamata: \u0101truma un iztur\u012bbas. Neatkar\u012bgi no t\u0101, vai esi ies\u0101c\u0113js vai pieredz\u0113jis skr\u0113j\u0113js, \u0161eit ir da\u017ei padomi, k\u0101 uzlabot savu sniegumu. \u0100trums un iztur\u012bba: neatdal\u0101ms skrie\u0161anas […]<\/p>\n","protected":false},"author":3979,"featured_media":146551,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8979,8980],"tags":[],"class_list":["post-150777","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-padomi-un-trenini","category-skriesana"],"_links":{"self":[{"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/posts\/150777","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/users\/3979"}],"replies":[{"embeddable":true,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/comments?post=150777"}],"version-history":[{"count":0,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/posts\/150777\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/media\/146551"}],"wp:attachment":[{"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/media?parent=150777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/categories?post=150777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/tags?post=150777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}K\u0101 m\u0113r\u012bt savu iztur\u012bbu un \u0101trumu?<\/h2>\n\n\n\n
\n
7 padomi, k\u0101 uzlabot skrie\u0161anas \u0101trumu un iztur\u012bbu<\/h2>\n\n\n\n
Skrien ilg\u0101ku periodu<\/h3>\n\n\n\n
Skrien regul\u0101ri <\/h3>\n\n\n\n
Darbs pie b\u0101zes iztur\u012bbas<\/h4>\n\n\n\n
Skrien interv\u0101los<\/h3>\n\n\n\n
Skrien pa daudzveid\u012bgu reljefu<\/h3>\n\n\n\n
Ievies treni\u0146os daudzveid\u012bbu<\/h3>\n\n\n\n
Uzlabo savu skrie\u0161anas tehniku<\/h3>\n\n\n\n
\n
Ies\u0101c\u0113js vai pieredz\u0113jis skr\u0113j\u0113js: k\u0101 progres\u0113t?<\/h2>\n\n\n\n
ISOSTAR MARATONA KOMPLEKTI<\/h2>\n\n\n
\n
![\"Maratona](\"https:\/\/v2.intervals.lv\/wp-content\/uploads\/2017\/03\/Maratona-komplekts-05-02-300x300.png\")
\t\t\t\n\t<\/div><\/div><\/a><\/div>53,35 €<\/span><\/bdi><\/span><\/del> Original price was: 53,35 €.<\/span>39,99 €<\/span><\/bdi><\/span><\/ins>Current price is: 39,99 €.<\/span><\/span>\n<\/a>Select options<\/a>\t\n\t\t\t<\/span>\n<\/div><\/li>\n![\"Maratonikomplekt](\"https:\/\/v2.intervals.lv\/wp-content\/uploads\/2017\/03\/Maratona-komplekts-05-01-300x300.png\")
\t\t\t\n\t<\/div><\/div><\/a><\/div>41,10 €<\/span><\/bdi><\/span><\/del> Original price was: 41,10 €.<\/span>30,79 €<\/span><\/bdi><\/span><\/ins>Current price is: 30,79 €.<\/span><\/span>\n<\/a>Select options<\/a>\t\n\t\t\t<\/span>\n<\/div><\/li>\n\t\t\t\n\t<\/div><\/div><\/a><\/div>53,35 €<\/span><\/bdi><\/span><\/del> Original price was: 53,35 €.<\/span>39,99 €<\/span><\/bdi><\/span><\/ins>Current price is: 39,99 €.<\/span><\/span>\n<\/a>Select options<\/a>\t\n\t\t\t<\/span>\n<\/div><\/li>\n\t\t\t\n\t<\/div><\/div><\/a><\/div>41,10 €<\/span><\/bdi><\/span><\/del> Original price was: 41,10 €.<\/span>30,79 €<\/span><\/bdi><\/span><\/ins>Current price is: 30,79 €.<\/span><\/span>\n<\/a>Select options<\/a>\t\n\t\t\t<\/span>\n<\/div><\/li>\n\t\t\t\n\t<\/div><\/div><\/a><\/div>53,35 €<\/span><\/bdi><\/span><\/del> Original price was: 53,35 €.<\/span>39,99 €<\/span><\/bdi><\/span><\/ins>Current price is: 39,99 €.<\/span><\/span>\n<\/a>Select options<\/a>\t\n\t\t\t<\/span>\n<\/div><\/li>\n\t\t\t\n\t<\/div><\/div><\/a><\/div>53,35 €<\/span><\/bdi><\/span><\/del> Original price was: 53,35 €.<\/span>39,99 €<\/span><\/bdi><\/span><\/ins>Current price is: 39,99 €.<\/span><\/span>\n<\/a>Select options<\/a>\t\n\t\t\t<\/span>\n<\/div><\/li>\n\t\t\t\n\t<\/div><\/div><\/a><\/div>41,10 €<\/span><\/bdi><\/span><\/del> Original price was: 41,10 €.<\/span>30,79 €<\/span><\/bdi><\/span><\/ins>Current price is: 30,79 €.<\/span><\/span>\n<\/a>Select options<\/a>\t\n\t\t\t<\/span>\n<\/div><\/li>\n\t\t\t\n\t<\/div><\/div><\/a><\/div>41,10 €<\/span><\/bdi><\/span><\/del> Original price was: 41,10 €.<\/span>30,79 €<\/span><\/bdi><\/span><\/ins>Current price is: 30,79 €.<\/span><\/span>\n<\/a>Select options<\/a>\t\n\t\t\t<\/span>\n<\/div><\/li>\n<\/ul>\n<\/div>\n","protected":false},"excerpt":{"rendered":"