Běžecká krize a jak s ní bojovat

Každému běžci se určitě stalo, že na něj přišla krize. A teď nemám na mysli tu v průběhu závodu, ale celkově běžeckou krizi, kdy se vám nechce jít běhat ani 5 km, kdy vás to nebaví a častokrát ani nejde. Já si tímto prošla zrovna nedávno. Po skvělém létě a ještě lepším, neplánovaném osobáku na půlmaratonu v Bruselu to na mě všechno dolehlo a snažila jsem se s tím bojovat. Jak?

Říká se, že běžecké prázdniny by si měl dát každý – ideálně na podzim, kdy skončí většina závodů, na které jste se připravovali. Prázdniny pro někoho můžou znamenat úplné volno (pro ty, kteří předtím běhali několikrát do týdne) anebo to omezit na pár výběhů týdně (většinou pro ty, kteří běhali více jak 5x týdně). Pro mě byla ideální druhá varianta. Každopádně asi před měsícem na mě přišly „běžecké chmury,“ podpořilo to zkouškové, během kterého jsem neměla chuť, energii a ani sílu běhat a řešila jsem, jak z toho všeho ven 😊 Běžecké výsledky také nebyly nic zářivého. Přešla jsem především na pomalé běhy, kde si hlídám tepovou frekvenci, ale kolikrát ani to mi nevyšlo, a sotva jsem se rozběhla, tepovka ukazovala 170. A tak mě napadlo podělit se s vámi o mé tipy na motivaci právě v tomto neveselém období, protože úplně přestat běhat většinou nepřichází v úvahu (i když kolikrát by to bylo mnohem pohodlnější, co si budem nalhávat 😉) Ale to není můj styl…

PLÁNUJTE

Určete si předem, kolik kilometrů / hodin chcete daný týden uběhnout a důkladně si to naplánujte. Vyhnete se tak chvílím, kdy se unaveni vrátíte domů, venku je tma, zima, vám se nechce – většinou si řeknete, že běhat půjdete zítra. Ne! Stejně tak i ráno, kdy je venku pochmurno a vy jste ve vyhřáté posteli. Vstanout, obléct se a jít běhat je kolikrát nejnáročnější úkol dne. Díky plánování ale budete vědět, že večer máte program a jindy přes den čas na běh mít nebudete. A tak se vám bude postel opouštět lehčeji ;-). Stejně tak si zkuste i určit minimální hranici kilometrů. Já sama mám 5. Prostě pod pět nepoběžím domů, jinak bych byla ostuda. Zkuste si také předem naplánovat trasu, popř. počet kilometrů a tento plán dodržet. Brzy si i uvědomíte, že pořádné plánování vám kolikrát ušetří čas a zbytečné rozhodování.

POSLOUCHEJTE HUDBU

Vezměte si s sebou mp3 přehrávač, iPod, telefon, kde můžete poslouchat vaši oblíbenou hudbu. Takovou, která vás nakopne, která vám přinese veselou náladu, díky které na vše zapomenete. I na to, že běžíte. Nějakou radostnou, u které se vám bude chtít chvílemi třeba i tančit, nebo jen tak si povyskočit do rytmu. Za blázna nebudete, těm lidem okolo jste upřímně zcela jedno, a sami sobě si přinesete dobrou náladu 😊 Jedno velké ALE: mějte hlasitost přiměřeně okolí, abyste slyšeli, co se děje kolem vás, především, pokud běžíte v okolí cesty a podobě. Hudba vás nesmí ohlušit.

ZAPOSLOUCHEJTE SE DO AUDIOKNIHY

Namotivujte se rozposlouchanou knihou. Dejte si závazek, že nikde jinde kromě běhu příběh poslouchat nebudete. Sami sebe tak přinutíte ty boty obout a dát si pár desítek minut běhu. Pokud zvolíte dobrou knihu, věřte, že vás nepustí hned tak se vrátit domů a sami od sebe si přidáte další kilometry. Pokud si vyberete něco napínavějšího, je možné, že ve chvíli zvratu v příběhu budete muset přejít do chůze, abyste se pořádně soustředili, ale to už k tomu patří. Hlavní je, že jste šli běhat.

NAJDĚTE SI PARŤÁKY

Běháte obvykle sami? Změňte to. Najděte si běžecké kámoše, choďte společně běhat – když si domluvíte termín na 90% ho nezrušíte, protože to by od vás nebylo fér 😊. Přidejte se k nějaké běžecké skupině, motivujte se navzájem. A pokud jste daleko od všech asi tak jako já, inspirujte se online – běžecké skupiny na Facebooku plné fotek z výběhů anebo běžecké účty na Instagramu mě vždycky nakopnou. „Když byla běhat Máňa, tak přece půjdu i já“ „Takové nohy bych chtěla mít, takže musím jít taky běhat“ „Budu stejně dobrá jako on, ale k tomu musím začít trénovat“ … uznávám, že tato motivace jde možná mimo, protože všude se píše, že se máte motivovat sami sebou, ale když to prostě nejde, tak mě osobně pomáhají výsledky ostatních 😊

ZMĚŇTE PROSTŘEDÍ

Jděte běhat někam jinam, jinou trasou, i když to tam vůbec neznáte. Přidejte kopce, přeskoky vody nebo cokoliv, ale změňte zajetý stereotyp a okruhy. Ty jsou dobré na ráno, kdy mozek ještě nepřemýšlí, kudy běžet, ale pokud máte čas, běžte jinam. O víkendu si například udělejte výlet a nasajte atmosféru z nového prostředí.

MĚJTE DOPLŇKOVÝ SPORT

Je dost možné, že krize přišla právě proto, že jste se až moc soustředili na běh a ostatním sportům nedali šanci. Zkuste jednou do týdne dělat i něco jiného – badminton, plavání, tenis, jógu, pilates.. Vlastně cokoliv, co zpestří váš trénink a přidá „den volna od běhání.“ O to víc se pak na trať zase budete těšit. Jo a s takovým plaváním nikdy nešlápnete vedle, skvěle se protáhnete a odpočinete (jediné, co mi tady v Belgii chybí je horká pára:( ).

 

Věřím, že jsem vás alespoň trochu inspirovala, jak bojovat s chvilkovou nechutí k běhání. A jak jste na tom vy? Co v takových chvílích pomáhá vám ? 🙂 

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