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To jeden z powodów, dla których wielu biegaczy po 50-tce zwraca się ku ultrawytrwałości: maratony, długie traile, 100 km...",{"type":21,"tag":67,"props":664,"children":666},{"id":665},"pojęcie-rekordu-osobistego-ewoluuje",[667],{"type":27,"value":668},"Pojęcie rekordu osobistego ewoluuje",{"type":21,"tag":30,"props":670,"children":671},{},[672,674,679],{"type":27,"value":673},"Wielu biegaczy 50+ przyjmuje koncepcję ",{"type":21,"tag":36,"props":675,"children":676},{},[677],{"type":27,"value":678},"„rekordu osobistego według grupy wiekowej\"",{"type":27,"value":680},". 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Oto kluczowe etapy:",{"type":21,"tag":696,"props":697,"children":698},"ol",{},[699,709,719,729,739],{"type":21,"tag":232,"props":700,"children":701},{},[702,707],{"type":21,"tag":36,"props":703,"children":704},{},[705],{"type":27,"value":706},"Wizyta lekarska",{"type":27,"value":708},": badanie kardiologiczne z testem wysiłkowym jest zalecane, szczególnie przy czynnikach ryzyka",{"type":21,"tag":232,"props":710,"children":711},{},[712,717],{"type":21,"tag":36,"props":713,"children":714},{},[715],{"type":27,"value":716},"Zacznij od marszu",{"type":27,"value":718},": 3–4 tygodnie szybkiego marszu (30–45 min, 3 razy\u002Ftydzień) dla przygotowania stawów",{"type":21,"tag":232,"props":720,"children":721},{},[722,727],{"type":21,"tag":36,"props":723,"children":724},{},[725],{"type":27,"value":726},"Naprzemiennie marsze i biegi",{"type":27,"value":728},": program „biegnij 1 min \u002F idź 2 min\" przez 20–30 minut",{"type":21,"tag":232,"props":730,"children":731},{},[732,737],{"type":21,"tag":36,"props":733,"children":734},{},[735],{"type":27,"value":736},"Nie spiesz się",{"type":27,"value":738},": 3–6 miesięcy, zanim będziesz biegać 30 minut bez przerwy",{"type":21,"tag":232,"props":740,"children":741},{},[742,747],{"type":21,"tag":36,"props":743,"children":744},{},[745],{"type":27,"value":746},"Znajdź wsparcie",{"type":27,"value":748},": dołącz do grupy biegaczy lub używaj aplikacji jak RunRun",{"type":21,"tag":56,"props":750,"children":751},{},[],{"type":21,"tag":60,"props":753,"children":755},{"id":754},"_8-dostosowanie-celu-zawodniczego",[756],{"type":27,"value":757},"8) Dostosowanie celu zawodniczego",{"type":21,"tag":67,"props":759,"children":761},{"id":760},"wydłuż-okres-przygotowania",[762],{"type":27,"value":763},"Wydłuż okres przygotowania",{"type":21,"tag":30,"props":765,"children":766},{},[767,769,774],{"type":27,"value":768},"Gdzie klasyczny plan trwa 12 tygodni, celuj w ",{"type":21,"tag":36,"props":770,"children":771},{},[772],{"type":27,"value":773},"14–16 tygodni",{"type":27,"value":775}," dla półmaratonu lub maratonu.",{"type":21,"tag":67,"props":777,"children":779},{"id":778},"po-wyścigu-hojny-odpoczynek",[780],{"type":27,"value":781},"Po wyścigu: hojny odpoczynek",{"type":21,"tag":30,"props":783,"children":784},{},[785,787,792],{"type":27,"value":786},"Po 10 km: 1 tydzień lekkiej regeneracji. Po półmaratonie: 2 tygodnie. Po maratonie: ",{"type":21,"tag":36,"props":788,"children":789},{},[790],{"type":27,"value":791},"3–4 tygodnie",{"type":27,"value":793}," minimum.",{"type":21,"tag":56,"props":795,"children":796},{},[],{"type":21,"tag":60,"props":798,"children":800},{"id":799},"podsumowanie",[801],{"type":27,"value":802},"Podsumowanie",{"type":21,"tag":30,"props":804,"children":805},{},[806,808,813],{"type":27,"value":807},"Bieganie po 50-tce to ",{"type":21,"tag":36,"props":809,"children":810},{},[811],{"type":27,"value":812},"projekt długoterminowy",{"type":27,"value":814},". Akceptując, że ciało ewoluuje i dostosowując trening odpowiednio, można przez długie lata czerpać radość ze ścieżek i drogi.",{"type":21,"tag":30,"props":816,"children":817},{},[818,820,825],{"type":27,"value":819},"Kluczowe słowa: ",{"type":21,"tag":36,"props":821,"children":822},{},[823],{"type":27,"value":824},"regularność, regeneracja, wzmacnianie",{"type":27,"value":826},". Trzy „R\" streszczające to, co najważniejsze.",{"type":21,"tag":30,"props":828,"children":829},{},[830],{"type":27,"value":831},"I pamiętaj: najlepszy biegacz to nie ten, który biega najszybciej dzisiaj, lecz ten, który biega jeszcze za 10 lat.",{"type":21,"tag":56,"props":833,"children":834},{},[],{"type":21,"tag":30,"props":836,"children":837},{},[838],{"type":21,"tag":839,"props":840,"children":841},"em",{},[842],{"type":27,"value":843},"Artykuł nie zastępuje porady medycznej. 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