{"id":29134,"date":"2022-12-22T15:40:19","date_gmt":"2022-12-22T13:40:19","guid":{"rendered":"https:\/\/sportland.lv\/magazine\/?p=29134"},"modified":"2023-08-04T09:29:44","modified_gmt":"2023-08-04T06:29:44","slug":"skriet-var-ari-ziema","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/skriet-var-ari-ziema\/","title":{"rendered":"K\u0101 sagatavoties skrie\u0161anai ziem\u0101?"},"content":{"rendered":"

Cilv\u0113ka organisma piel\u0101go\u0161an\u0101s sp\u0113jas aukstajam laikam ir lab\u0101kas, nek\u0101 mums da\u017ek\u0101rt \u0161\u0137iet. Izv\u0113loties pareizo ap\u0123\u0113rbu, apavus un tempu, skrie\u0161anas treni\u0146us iesp\u0113jams veiksm\u012bgi turpin\u0101t svaig\u0101 gais\u0101 ar\u012b aukstajos m\u0113ne\u0161os.<\/h2>\n

Pamatprincipi, izv\u0113loties skrie\u0161anas t\u0113rpu<\/a>:<\/h3>\n

Apavi \u2013 v\u0113lams, lai zole ir rievaina un m\u012bksta, jo tas nodro\u0161in\u0101s lab\u0101ku sa\u0137eri ar ce\u013ca segumu. Ja zole b\u016bs cieta, gluda vai ar p\u0101rlieku izteiktu, agres\u012bvu protektoru, pils\u0113tvid\u0113 tai b\u016bs slikt\u0101ka sa\u0137ere ar slidenu virsmu. Izteikts zoles protektors noder\u0113s tad, ja pl\u0101no skriet pa me\u017eiem un apvidus tak\u0101m.<\/h4>\n

Ap\u0123\u0113rbs j\u0101izv\u0113las viegls, elpojo\u0161s, bet silts. V\u0113lams, lai tas ne tikai atgr\u016b\u017e v\u0113ju, bet ar\u012b pasarg\u0101 no mitruma \u2013 ir biez\u0101ks, stingr\u0101ks un ar l\u012bm\u0113t\u0101m \u0161uv\u0113m. Silts kokvilnas d\u017eemperis nav laba izv\u0113le sporto\u0161anai aukstum\u0101 \u2013 j\u0101, taj\u0101 ir silti, bet \u0161\u0101ds ap\u0123\u0113rbs elpo daudz slikt\u0101k nek\u0101 skrie\u0161anai paredz\u0113tie krekli\u0146i un jakas ar Dri-Fit tehnolo\u0123iju. Kokvilnas d\u017eemperis skr\u0113jiena laik\u0101 paliks mitrs, un tad ar\u012b siltums pazud\u012bs \u2013 tas nenodro\u0161in\u0101s optim\u0101lu termoregul\u0101ciju.<\/h4>\n

Aksesu\u0101ri \u2013 salsto\u0161i pirksti vai ausis skrie\u0161anu var padar\u012bt pagalam nepat\u012bkamu, t\u0101p\u0113c nevajadz\u0113tu aizmirst par kvalitat\u012bviem cimdiem un cepuri, kur\u0101 nesv\u012bd\u012bs galva. Ze\u0137es ne vienm\u0113r vajag biezas, galvenais, lai t\u0101s nosedz pot\u012bti.<\/h4>\n

Skrie\u0161anas tehnika ziem\u0101<\/strong><\/h3>\n

K\u0101 st\u0101sta skr\u0113j\u0113js un treneris Arnis Ozoli\u0146\u0161, tehnisk\u0101 zi\u0146\u0101 skrie\u0161ana gada aukstajos m\u0113ne\u0161os nedaudz at\u0161\u0137iras no skrie\u0161anas siltaj\u0101 laik\u0101. Ir divas galven\u0101s at\u0161\u0137ir\u012bbas. Pirm\u0101 \u2013 ziem\u0101 segums var b\u016bt apledojis un slidens, t\u0101p\u0113c j\u0101skrien ir maz\u0101kiem so\u013ciem, p\u0113du stabil\u0101k liekot uz zemes. Skrienot ar pusi no p\u0113das vai tipinot, palielin\u0101s risks pasl\u012bd\u0113t un nokrist. Otr\u0101 at\u0161\u0137ir\u012bba \u2013 ja tren\u0113jas tie\u0161\u0101m aukst\u0101 laik\u0101 (ap -15 gr\u0101diem), ieteicams skriet tikai mier\u012bgus krosus, jo aukstais gaiss nen\u0101ks par labu kakla vesel\u012bbai. Pa\u0161\u0101 ziemas spelgon\u012b neb\u016btu ieteicams \u0101r\u0101 nodarboties ar interv\u0101la treni\u0146iem \u2013 tos lab\u0101k atst\u0101t iek\u0161telp\u0101m vai laikam, kad gaiss nav tik auksts un ietves vairs nav apledoju\u0161as.
\nJa skrienot uzmani savu pulsu, \u0146em v\u0113r\u0101, ka aukstum\u0101 tas var at\u0161\u0137irties no pulsa, ko esi pieradis redz\u0113t treni\u0146os. Pirmos kilometrus pulss var\u0113tu b\u016bt zem\u0101ks, nek\u0101 ierasts, jo \u0137ermenis uzsilst l\u0113n\u0101k un ar\u012b pulss uzk\u0101pj l\u0113n\u0101k. Ja ce\u013c\u0161 ir apledojis un sniegains, vid\u0113jais pulss skr\u0113jiena laik\u0101 b\u016bs nedaudz augst\u0101ks, jo \u0137ermenim j\u0101pat\u0113r\u0113 vair\u0101k sp\u0113ka, lai soli notur\u0113tu stabilu.
\nZiem\u0101 nevajadz\u0113tu aizmirst par iesild\u012b\u0161anos \u2013 pirms skr\u0113jiena vismaz 3\u20135 min\u016btes j\u0101velta vingrin\u0101jumiem, kas iesilda \u0137ermeni skr\u0113jienam.
\n\"\"
\nApavi un ze\u0137es<\/strong><\/h3>\n

Ja esi ap\u0146\u0113mies skriet ziem\u0101, v\u0113rts invest\u0113t apavos, kas paredz\u0113ti tie\u0161i skrie\u0161anai ziemas apst\u0101k\u013cos. Vieni no \u0161\u0101diem apaviem ir, piem\u0113ram, Nike Air Zoom Pegasus 39 Shield, kas ir veidoti t\u0101, lai skrie\u0161ana pa sliden\u0101m ietv\u0113m b\u016btu p\u0113c iesp\u0113jas komfortabl\u0101ka un dro\u0161\u0101ka.
\nApavi, kas paredz\u0113ti skrie\u0161anai ziem\u0101, at\u0161\u0137iras ar vair\u0101k\u0101m papildu \u012bpa\u0161\u012bb\u0101m. J\u0101s\u0101k ar to, ka tiem ir stingr\u0101ks \u0101r\u0113jais p\u0101rkl\u0101jums, kas atgr\u016b\u017e mitrumu, lai k\u0101jas skr\u0113jiena laik\u0101 paliktu sausas. Iek\u0161\u0113j\u0101 odere ir siltin\u0101ta \u2013 tas noz\u012bm\u0113, ka joproj\u0101m var vilkt ar\u012b pl\u0101n\u0101kas ze\u0137\u012btes un k\u0101jas tajos nesals. Tom\u0113r ziemas apavu svar\u012bg\u0101k\u0101 da\u013ca ir tie\u0161i zole \u2013 t\u0101 ir ar m\u012bkst\u0101ku gumiju un smalk\u0101ku rakstu, lai nodro\u0161in\u0101tu efekt\u012bv\u0101ku sa\u0137eri ar slidenu virsmu.
\nJ\u0101, ziemas skrie\u0161anas apavi liel\u0101koties ir piem\u0113roti tikai ziemai, jo citos gadalaikos tajos b\u016bs karsti, bet tie uzticami kalpos vair\u0101kus gadus.
\nJa ziem\u0101 v\u0113lies skriet pa tak\u0101m, piem\u0113rot\u0101ki b\u016bs apavi, kas paredz\u0113ti taku skrie\u0161anai, piem\u0113ram, Nike React Pegasus Trail 4 GTX, kuru agres\u012bv\u0101 zole nodro\u0161ina lielisku sa\u0137eri ar me\u017ea virsmu un biez\u0101ku sniegu. \u0160iem apaviem gan nav iek\u0161\u0113j\u0101 siltin\u0101juma, t\u0101p\u0113c, lai k\u0101jas nesaltu, ir nepiecie\u0161amas ar\u012b silt\u0101kas ze\u0137es. Ziemas sporta ze\u0137u sast\u0101v\u0101 ir dabiskas vilnas \u0161\u0137iedras piejaukums, kas slodzes laik\u0101 nodro\u0161ina siltumu, sausumu, vieglumu un komfortu.<\/h4>\n

Bikses<\/strong><\/h3>\n

Ziem\u0101 var skriet ar tiem pa\u0161iem legingiem vai biks\u0113m, ko izmanto citos gadalaikos, bet aukst\u0101 laik\u0101 var\u0113tu b\u016bt nepiecie\u0161amas divas ap\u0123\u0113rba k\u0101rtas, apak\u0161\u0101 pavelkot termobikses. \u0112rt\u0101ks variants ir siltie ziemas legingi vai bikses, kuriem ir siltin\u0101ta odere, kas efekt\u012bvi sild\u012bs ar\u012b tad, kad termometra stabi\u0146\u0161 nosl\u012bd zem nulles.<\/h4>\n

Aug\u0161da\u013ca<\/strong><\/h3>\n

Nepareizi ir dom\u0101t, ka pie saaukst\u0113\u0161an\u0101s ir vainojams p\u0101r\u0101k pl\u0101ns ap\u0123\u0113rbs. Paties\u012bb\u0101 nereti ir tie\u0161i otr\u0101d\u0101k. Sa\u0123\u0113rbjoties p\u0101r\u0101k biezi, m\u0113s sasv\u012bstam, slapjums pievelk aukstumu, un saaukst\u0113\u0161an\u0101s ir kl\u0101t. T\u0101p\u0113c j\u0101\u0123\u0113rbjas p\u0101rdom\u0101ti, bet ar m\u0113ren\u012bbu. Zelta likums \u2013 ziem\u0101 pirms sporto\u0161anas j\u0101sa\u0123\u0113rbjas t\u0101, lai, izejot \u0101r\u0101, pirm\u0101s desmit min\u016btes b\u016btu nedaudz v\u0113si \u2013 \u0137ermenis uzsils, un p\u0113c\u0101k b\u016bs ide\u0101la temperat\u016bra. Tie\u0161i t\u0101da, lai nevajadz\u0113tu nedz salt, nedz sasv\u012bst. Ja, izejot \u0101r\u0101, tev ir silti, p\u0113c p\u0101ris skr\u0113jiena kilometriem jau b\u016bs karsti, un grib\u0113si kaut ko novilkt.
\nZiem\u0101 \u012bpa\u0161i svar\u012bga ir \u0123\u0113rb\u0161an\u0101s sl\u0101\u0146os, kur katram sl\u0101nim ir sava funkcija. Pirm\u0101 k\u0101rta \u2013 sporta krekls, kas uzs\u016bc mitrumu, otr\u0101 k\u0101rta \u2013 termokrekls ar gar\u0101m piedurkn\u0113m, kas silda. Savuk\u0101rt tre\u0161\u0101 k\u0101rta \u2013 jaka, kas pasarg\u0101 no v\u0113ja un mitruma. Vienk\u0101r\u0161i, bet \u013coti efekt\u012bvi.
\nStarp citu, at\u0161\u0137ir\u012bb\u0101 no citiem sporta veidiem paredz\u0113t\u0101 ap\u0123\u0113rba skrie\u0161anas treni\u0146t\u0113rpos vienm\u0113r ir iestr\u0101d\u0101ti atstarojo\u0161i elementi, kas ziem\u0101 un tum\u0161aj\u0101 laik\u0101 ir \u012bpa\u0161i svar\u012bgi.<\/h4>\n

\"\"<\/strong><\/p>\n

Aksesu\u0101ri<\/strong><\/h3>\n

Kad esi skr\u0113jien\u0101, asinis prim\u0101ri sa\u0146em k\u0101ju musku\u013ci, bet roku pirksti \u2013 to, kas paliek p\u0101ri, t\u0101p\u0113c svar\u012bgi, lai rok\u0101s b\u016btu labi cimdi. Jo liel\u0101ks spelgonis, jo r\u016bp\u012bg\u0101k j\u0101izv\u0113las cimdi. \u0160eit darbojas tas pats princips, kas attiecas uz visu p\u0101r\u0113jo sporta ap\u0123\u0113rbu \u2013 cimdus vajag siltus, bet elpojo\u0161us. Ja pirksti tom\u0113r s\u0101ku\u0161i neizturami salt, var pam\u0113\u0123in\u0101t spar\u012bgi ap\u013cot rokas, lai uzlabotu asinsriti. P\u0113c p\u0101ris min\u016bt\u0113m sal\u0161anas saj\u016btai vajadz\u0113tu mazin\u0101ties.
\nTas, vai ir vajadz\u012bgs kaklasargs (piem\u0113ram, bandana), ir gaumes jaut\u0101jums \u2013 k\u0101ds saka, ka kaklu nevajag sild\u012bt, jo tad rodas p\u0101r\u0101k liels kontrasts starp kakla temperat\u016bru un ievilkto gaisu. K\u0101dam citam kaklasargi ir neat\u0146emama ziemas skrie\u0161anas sast\u0101vda\u013ca. \u0160eit l\u0113mums ir katram j\u0101pie\u0146em pa\u0161am, bet \u012bpa\u0161i aukst\u0101 laik\u0101 kaklu lab\u0101k tom\u0113r piesegt.
\nIesp\u0113jams, vissvar\u012bg\u0101kais aksesu\u0101rs ir tie\u0161i cepure (vai ausu sargs, ja temperat\u016bra nav palieku zema), jo t\u0101s tr\u016bkums var rad\u012bt smag\u0101k\u0101s vesel\u012bbas probl\u0113mas. Cepures, kas paredz\u0113tas skrie\u0161anai, ir pl\u0101nas, siltas un elpojo\u0161as, k\u0101 ar\u012b tajos ir iestr\u0101d\u0101ti atstarojo\u0161i elementi skr\u0113j\u0113ja dro\u0161\u012bbai.<\/h4>\n

 <\/p>\n

VISS TAVIEM SKRIE\u0160ANAS TRENI\u0145IEM<\/strong><\/h3>\n

www.sportland.lv<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Cilv\u0113ka organisma piel\u0101go\u0161an\u0101s sp\u0113jas aukstajam laikam ir lab\u0101kas, nek\u0101 mums da\u017ek\u0101rt \u0161\u0137iet. Izv\u0113loties pareizo ap\u0123\u0113rbu, apavus un tempu, skrie\u0161anas treni\u0146us\u2026<\/p>\n","protected":false},"author":9,"featured_media":29125,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[419],"tags":[62,599,72,711,396,712],"class_list":["post-29134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-skriesana","tag-apavi","tag-ekipejums","tag-nike","tag-skriesanana","tag-ziema","tag-ziemas-skriesana"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29134","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/comments?post=29134"}],"version-history":[{"count":9,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29134\/revisions"}],"predecessor-version":[{"id":29966,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29134\/revisions\/29966"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/29125"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=29134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=29134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=29134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}