{"id":150784,"date":"2024-01-11T17:22:05","date_gmt":"2024-01-11T15:22:05","guid":{"rendered":"https:\/\/intervals.lv\/2024\/01\/11\/padomi-un-ieteikumi-taku-skriesana\/"},"modified":"2025-12-03T09:58:12","modified_gmt":"2025-12-03T07:58:12","slug":"padomi-un-ieteikumi-taku-skriesana","status":"publish","type":"post","link":"https:\/\/v2.intervals.lv\/lv\/padomi-un-ieteikumi-taku-skriesana\/","title":{"rendered":"Padomi un ieteikumi taku skrie\u0161an\u0101"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\" id=\"h-padomi-un-ieteikumi-par-fizisko-un-mentalo-sagatavosanos-taku-skriesanai\">Padomi un ieteikumi par fizisko un ment\u0101lo sagatavo\u0161anos taku skrie\u0161anai<\/h1>\n\n\n\n<p>K\u0101 sporta veids, kas apvieno fiziskos un ment\u0101los izaicin\u0101jumus, taku skrie\u0161ana k\u013c\u016bst arvien popul\u0101r\u0101ka. Bet, kad runa ir par \u0161o pras\u012bgo discipl\u012bnu, r\u016bp\u012bga sagatavo\u0161an\u0101s ir \u013coti svar\u012bga, lai g\u016btu efekt\u012bvu progresu gan fiziski, gan ment\u0101li. K\u0101 organiz\u0113t savus treni\u0146us t\u0101, lai lielaj\u0101 dien\u0101 var\u0113tu atdot visu sevi?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-kapec-ir-svarigi-sagatavoties-takai\">K\u0101p\u0113c ir svar\u012bgi sagatavoties takai?<\/h2>\n\n\n\n<p>Gatavo\u0161an\u0101s takai ir tas pats, kas gatavo\u0161an\u0101s skr\u0113jienam vai maratonam, vai ne?<\/p>\n\n\n\n<p>Ne glu\u017ei. Jo, lai ar\u012b \u0161ie divi sporta veidi ir da\u013ca no skrie\u0161anas saimes, to tehnisk\u0101s at\u0161\u0137ir\u012bbas prasa <strong>unik\u0101lu treni\u0146u pl\u0101nu<\/strong>. Klasisk\u0101 skrie\u0161ana parasti notiek uz l\u012bdzena reljefa, bez \u0161\u0137\u0113r\u0161\u013ciem. Taku skrie\u0161an\u0101 tiek apvienota intensit\u0101te ar saikni ar dabu &#8211; kalni, dub\u013cainas trases un visa veida \u0161\u0137\u0113r\u0161\u013ci.<\/p>\n\n\n\n<p>Ja v\u0113lies progres\u0113t taku skrie\u0161an\u0101, ir j\u0101str\u0101d\u0101 pie sava sp\u0113ka, veikl\u012bbas un iztur\u012bbas, k\u0101 ar\u012b ment\u0101l\u0101 sp\u0113ka un iztur\u012bbas pret s\u0101p\u0113m un nogurumu. Atbilsto\u0161i treni\u0146i pal\u012bdz\u0113s tev uzlabot sniegumu, nepadoties, nezaud\u0113t tic\u012bbu sev, k\u0101 ar\u012b samazin\u0101s traumu risku!<\/p>\n\n\n\n<p>\u0160\u012b gatavo\u0161an\u0101s posma ilgums katram indiv\u012bdam ir at\u0161\u0137ir\u012bgs un ir atkar\u012bgs no paredz\u0113t\u0101s sac\u012bkstes sare\u017e\u0123\u012bt\u012bbas, k\u0101 ar\u012b no t\u0101 gr\u016bt\u012bbas pak\u0101pes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fiziska-sagatavosanas-taku-skriesanai\">Fizisk\u0101 sagatavo\u0161an\u0101s taku skrie\u0161anai<\/h2>\n\n\n\n<p>Taku skr\u0113j\u0113ju fizisk\u0101s sagatavo\u0161anas pl\u0101n\u0101 liel\u0101koties ir ietverts <strong>iztur\u012bbas <\/strong>darbs gan uz ce\u013ca, gan br\u012bv\u0101 dab\u0101, k\u0101 ar\u012b <strong>musku\u013cu nostiprin\u0101\u0161ana<\/strong>. Vari apvienot skrie\u0161anas treni\u0146us ar cit\u0101m sporta aktivit\u0101t\u0113m, lai str\u0101d\u0101tu ar cit\u0101m musku\u013cu grup\u0101m un izvair\u012btos no p\u0101rslodzes. Run\u0101jot par apjomu un intensit\u0101ti, treni\u0146iem vajadz\u0113tu pak\u0101peniski k\u013c\u016bt intens\u012bv\u0101kiem katru ned\u0113\u013cu, lai nov\u0113rstu savainojumu risku, vienlaikus nodro\u0161inot efekt\u012bvu progresu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-izturibas-trenins-taku-skriesanai\">Iztur\u012bbas treni\u0146\u0161 taku skrie\u0161anai<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-gari-trenini-nbsp-nbsp-nbsp-nbsp-nbsp-nbsp-nbsp\">Gari treni\u0146i&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/h4>\n\n\n\n<p>Lai att\u012bst\u012btu labu iztur\u012bbu, ir svar\u012bgi katru ned\u0113\u013cu veikt da\u017eus <strong>garus skr\u0113jienus<\/strong>. \u0160o garo skr\u0113jienu laik\u0101 saglab\u0101 m\u0113renu tempu, nep\u0101rsniedzot <strong>75%<\/strong> no maksim\u0101l\u0101 sirdsdarb\u012bbas \u0101truma (MHR): m\u0113r\u0137is ir notur\u012bba laik\u0101, vienlaikus saglab\u0101jot komfortablu sirdsdarb\u012bbu un elpo\u0161anu. Ilgsto\u0161i skrienot, tiek atdarin\u0101ti re\u0101lie taku sacens\u012bbu apst\u0101k\u013ci, lai var\u0113tu redz\u0113t savu progresu, iem\u0101c\u012bties p\u0101rvald\u012bt sevi un str\u0101d\u0101t pie sava ment\u0101l\u0101 st\u0101vok\u013ca.<\/p>\n\n\n\n<p>Ja tu esi tikko s\u0101cis nodarboties ar \u0161o sporta veidu, nav j\u0101dodas skr\u0113jienos, kas ilgst vair\u0101k nek\u0101 divas stundas. Tren\u0113jies <strong>pak\u0101peniski <\/strong>un uzst\u0101di sev <strong>sasniedzamus m\u0113r\u0137us<\/strong>, lai izvair\u012btos no p\u0101r\u0101k lielas slodzes loc\u012btav\u0101m.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-sadali-treninus-intervalos\">Sadali treni\u0146us interv\u0101los<\/h4>\n\n\n\n<p><strong>VMA <\/strong>(maksim\u0101lais aerobiskais \u0101trums) var kav\u0113t tavu sniegumu, ja iepriek\u0161 neesi to tren\u0113jis. Lai to nov\u0113rstu, lab\u0101kais veids, k\u0101 to palielin\u0101t, ir<strong> sadal\u012bt treni\u0146us.<\/strong> Un t\u0101 k\u0101 taku skrie\u0161ana sast\u0101v no daudzveid\u012bga reljefa, ir svar\u012bgi sp\u0113t uz\u0146emt tempus. \u0160\u012b strat\u0113\u0123ija var izskat\u012bties \u0161\u0101di:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skrien ar 90% no maksim\u0101l\u0101 sirdsdarb\u012bbas \u0101truma (MHR), lai att\u012bst\u012btu \u0101trumu. Varat veikt 10&nbsp;400&nbsp;m&nbsp;pieg\u0101jienus ar 1&nbsp;min 30 atp\u016b\u0161an\u0101s laiku.<\/li>\n\n\n\n<li>Sliek\u0161\u0146a sesijas ar 80\u201385% no tava MHR, lai palielin\u0101tu savu iztur\u012bbu. \u0160\u0101da veida interv\u0101li parasti ir gar\u0101ki. Piem\u0113ram, tas ietver divus 20 min\u016b\u0161u skrie\u0161anas pieg\u0101jienus &#8211; 10 min\u016btes \u0101tr\u0101 temp\u0101, p\u0113c tam 10 min\u016btes \u013coti \u0101tr\u0101 temp\u0101, kam seko 2 min\u016b\u0161u atp\u016bta.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-nostiprini-muskulus\">Nostiprini musku\u013cus<\/h3>\n\n\n\n<p>B\u016btu k\u013c\u016bdaini uzskat\u012bt, ka iztur\u012bbas treni\u0146i ir vien\u012bgais veids, k\u0101 sasniegt progresu taku skrie\u0161an\u0101. Katr\u0101 lab\u0101 treni\u0146u pl\u0101n\u0101 j\u0101iek\u013cauj <strong>sp\u0113ka vingrin\u0101jumi<\/strong>, lai \u0137ermenis b\u016btu stabil\u0101ks un iztur\u012bg\u0101ks. Tom\u0113r nav nepiecie\u0161ams iek\u013caut veselu virkni vingrin\u0101jumu, kam ir maz sakara ar taku skrie\u0161anu. Izv\u0113lies m\u0113r\u0137tiec\u012bgus vingrin\u0101jumus, piem\u0113ram, pietupienus un izklupienus k\u0101j\u0101m. Neaizmirsti iek\u013caut ar\u012b v\u0113dera preses un dzi\u013c\u0101s muskulat\u016bras vingrin\u0101jumus. Vari, piem\u0113ram, izv\u0113l\u0113ties treni\u0146u, kur\u0101 ir 4 vai 5 vingrin\u0101jumi ar 4 pieg\u0101jieniem, maksim\u0101li 10 atk\u0101rtojumiem katram, starp kuriem ir ar 1 min 30 sek atp\u016bta.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-sagatavojies-reljefa-izmainam\">Sagatavojies reljefa izmai\u0146\u0101m<\/h4>\n\n\n\n<p>Lai izvair\u012btos no l\u012bdzsvara zuduma lielaj\u0101 dien\u0101, ir j\u0101pieradina \u0137ermenis pie <strong>da\u017e\u0101diem reljefiem<\/strong>, ar kuriem vari saskarties, neatkar\u012bgi no t\u0101, vai tie ir kalni, tehniskas takas, dub\u013ci vai akme\u0146i. Tren\u0113jies uz p\u0113c iesp\u0113jas da\u017e\u0101da veida pamata un tren\u0113 skrie\u0161anu gan no kalna, gan kaln\u0101, lai att\u012bst\u012btu musku\u013cu sp\u0113ku un koordin\u0101ciju.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-mentala-sagatavosanas-pirms-taku-skrejiena\">Ment\u0101l\u0101 sagatavo\u0161an\u0101s pirms taku skr\u0113jiena<\/h2>\n\n\n\n<p>Daudz vair\u0101k nek\u0101 fizisks notikums, taku skrie\u0161ana ir <strong>ment\u0101ls izaicin\u0101jums<\/strong>, kas j\u0101p\u0101rvar. Un pat tad, ja tavs \u0137ermenis ir sagatavots, <strong>pr\u0101tam <\/strong>ir j\u0101b\u016bt tikpat gatavam. Katr\u0101 sesij\u0101 piev\u0113rs \u012bpa\u0161u uzman\u012bbu negat\u012bvaj\u0101m dom\u0101m, kas var rasties takas laik\u0101 (&#8220;K\u0101p\u0113c es to daru? Vai man vajadz\u0113tu padoties? Vai man tas izdosies?&#8221;). Lai pal\u012bdz\u0113tu tikt gala ar \u0161\u012bm dom\u0101m, praktiz\u0113 <strong>vizualiz\u0101ciju<\/strong>, atg\u0101dinot iemeslus, k\u0101p\u0113c tu s\u0101ki \u0161o piedz\u012bvojumu.<\/p>\n\n\n\n<p>V\u0113l viens punkts, kas j\u0101patur pr\u0101t\u0101, kas var trauc\u0113t tavai veiktsp\u0113jai sacens\u012bbu laik\u0101, ir s\u0101pes un nogurums. Ja neesi pietiekami smagi str\u0101d\u0101jis pie savas ap\u0146\u0113m\u012bbas, tas var patrauc\u0113t. T\u0101p\u0113c lab\u0101k esi gatavs gr\u016btiem br\u012b\u017eiem, lai b\u016btu viegl\u0101k tos paciestus sacens\u012bbu dien\u0101 un tie neizsistu no l\u012bdzsvara. Lai lab\u0101k p\u0101rvald\u012btu stresu, apsver medit\u0101cijas vai jogas vingrin\u0101jumus. \u0160\u012bs prakses ne tikai stiprina sp\u0113ju vairot pozit\u012bvas domas, bet ar\u012b pal\u012bdz vad\u012bt stresu, radot l\u012bdzsvaru, kas ir b\u016btisks optim\u0101lai taku skrie\u0161anas veiktsp\u0113jai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-kas-tev-jaatceras\">Kas tev j\u0101atceras?<\/h2>\n\n\n\n<p>Taku skr\u0113j\u0113ji, neaizmirsti, ka taku skrie\u0161ana ir intens\u012bva discipl\u012bna, kas prasa lielu sagatavo\u0161anos visos l\u012bme\u0146os: iztur\u012bba, musku\u013cu nostiprin\u0101\u0161ana un ar\u012b darbs ar pr\u0101tu.<\/p>\n\n\n\n<p>Lai ieg\u016btu liel\u0101ku sirdsmieru pirms sacens\u012bb\u0101m, neaizmirsti p\u0101rbaud\u012bt savu apr\u012bkojumu treni\u0146a laik\u0101, l\u012bdz pat apaviem. Tas pal\u012bdz\u0113s izvair\u012bties no nepat\u012bkamiem p\u0101rsteigumiem un pierast pie svara un ekip\u0113juma.<\/p>\n\n\n\n<p>Visbeidzot, r\u016bp\u0113jieties par savu uzturu un visp\u0101r\u0113jo dz\u012bvesveidu, lai redz\u0113tu sasniegto progresu. Vesel\u012bgs, daudzveid\u012bgs uzturs, kur\u0101 ir iek\u013cauti visi labai vesel\u012bbai nepiecie\u0161amie makroelementi, b\u016bs tavs sabiedrotais, lai skr\u0113jiens b\u016btu veiksm\u012bga.<\/p>\n\n\n\n<p>Viss, kas tev tagad j\u0101dara, ir j\u0101nok\u013c\u016bst uz starta l\u012bnijas un j\u0101atdod viss.<\/p>\n\n\n\n\n<div class=\"wp-block-kadence-column kadence-column101994_278d53-0a\"><div class=\"kt-inside-inner-col\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"1200\" src=\"https:\/\/v2.intervals.lv\/wp-content\/uploads\/2024\/01\/0aeee933-0980-439e-a88d-e0b80cec6369.png\" alt=\"\" class=\"wp-image-102076\" srcset=\"https:\/\/v2.intervals.lv\/wp-content\/uploads\/2024\/01\/0aeee933-0980-439e-a88d-e0b80cec6369.png 960w, https:\/\/v2.intervals.lv\/wp-content\/uploads\/2024\/01\/0aeee933-0980-439e-a88d-e0b80cec6369-150x188.png 150w, https:\/\/v2.intervals.lv\/wp-content\/uploads\/2024\/01\/0aeee933-0980-439e-a88d-e0b80cec6369-600x750.png 600w, https:\/\/v2.intervals.lv\/wp-content\/uploads\/2024\/01\/0aeee933-0980-439e-a88d-e0b80cec6369-240x300.png 240w, https:\/\/v2.intervals.lv\/wp-content\/uploads\/2024\/01\/0aeee933-0980-439e-a88d-e0b80cec6369-280x350.png 280w, https:\/\/v2.intervals.lv\/wp-content\/uploads\/2024\/01\/0aeee933-0980-439e-a88d-e0b80cec6369-768x960.png 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-column kadence-column101994_32b785-8c\"><div class=\"kt-inside-inner-col\">\n<h2 class=\"wp-block-heading\" id=\"h-ko-no-isostar-iesaka-janis-kums\" style=\"font-size:clamp(21.536px, 1.346rem + ((1vw - 3.2px) * 1.548), 35px);\">KO NO ISOSTAR IESAKA J\u0100NIS K\u016aMS<\/h2>\n\n\n\n<p style=\"font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.69), 20px);\">J\u0101nis K\u016bms ir pieredz\u0113jis taku skr\u0113j\u0113js un ilggad\u0113js ISOSTAR sporta uzturs lietot\u0101js, jo papildus fiziskai un ment\u0101lai sagatavot\u012bbai, svar\u012bgi ir ar\u012b tas, ko tu \u0113d!<\/p>\n\n\n\n<p style=\"font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.69), 20px);\">&#8220;Mani pieci Isostar produkti gatavojoties taku skr\u0113jienam vai skr\u0113jiena laik\u0101: <\/p>\n\n\n\n<p style=\"font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.69), 20px);\">1) <a href=\"https:\/\/v2.intervals.lv\/products\/isostar-hydrate-perform-cranberry-red-fruits-400g\/\">Hydrate &amp; Perform<\/a> vai <a href=\"https:\/\/v2.intervals.lv\/products\/isostar-endurance-energy-tropical-790g\/\">Endurance+<\/a> izotoniskais dz\u0113riens (pirms un slodzes laik\u0101);<\/p>\n\n\n\n<p style=\"font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.69), 20px);\">2) Ener\u0123ijas \u017eelejas <a href=\"https:\/\/v2.intervals.lv\/products\/isostar-actifood-exotic-fruit-gel-energy-90g\/\">Actifood<\/a> un <a href=\"https:\/\/v2.intervals.lv\/products\/isostar-bio-energy-gel-grapefruit-4x25g\/\">Bio Energy<\/a> (slodzes laik\u0101);<\/p>\n\n\n\n<p style=\"font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.69), 20px);\">3) <a href=\"https:\/\/v2.intervals.lv\/products\/isostar-energy-fruit-boost-strawberry-10x10g\/\">Fruit boost marmel\u0101des<\/a> ener\u0123ijai (bez t\u0101m nu nekur gar\u0101k\u0101s sacens\u012bb\u0101s); <\/p>\n\n\n\n<p style=\"font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.69), 20px);\">4) <a href=\"https:\/\/v2.intervals.lv\/product-category-base\/produkta-veids\/batonini\/\">Da\u017e\u0101da veida bato\u0146i<\/a>, jo tie ir \u0113rti pa\u0146emami l\u012bdzi un piem\u0113roti da\u017e\u0101dai lieto\u0161anai (pirms\/slodzes&nbsp;un&nbsp;p\u0113c&nbsp;slodzes);<\/p>\n\n\n\n<p style=\"font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.69), 20px);\">5) <a href=\"https:\/\/v2.intervals.lv\/products\/isostar-after-sport-reload-chocolate-450g\/\">After Sport Reload <\/a>atjaunojo\u0161ais olbaltumvielu\/ og\u013chidr\u0101tu dz\u0113riens (p\u0113c gariem vai intens\u012bviem treni\u0146iem)&#8221;<\/p>\n<\/div><\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Padomi un ieteikumi par fizisko un ment\u0101lo sagatavo\u0161anos taku skrie\u0161anai K\u0101 sporta veids, kas apvieno fiziskos un ment\u0101los izaicin\u0101jumus, taku skrie\u0161ana k\u013c\u016bst arvien popul\u0101r\u0101ka. Bet, kad runa ir par \u0161o pras\u012bgo discipl\u012bnu, r\u016bp\u012bga sagatavo\u0161an\u0101s ir \u013coti svar\u012bga, lai g\u016btu efekt\u012bvu progresu gan fiziski, gan ment\u0101li. K\u0101 organiz\u0113t savus treni\u0146us t\u0101, lai lielaj\u0101 dien\u0101 var\u0113tu atdot [&hellip;]<\/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-150784","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\/150784","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=150784"}],"version-history":[{"count":0,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/posts\/150784\/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=150784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/categories?post=150784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/v2.intervals.lv\/lv\/wp-json\/wp\/v2\/tags?post=150784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}