{"id":1108,"date":"2024-03-07T09:09:33","date_gmt":"2024-03-07T09:09:33","guid":{"rendered":"https:\/\/sportano.lt\/blog\/?p=1108"},"modified":"2025-07-24T09:22:03","modified_gmt":"2025-07-24T09:22:03","slug":"begimas-per-lietu-kaip-pasiruosti-ka-deveti-praktiniai-patarimai-begikams","status":"publish","type":"post","link":"https:\/\/sportano.lt\/blog\/begimas-per-lietu-kaip-pasiruosti-ka-deveti-praktiniai-patarimai-begikams\/","title":{"rendered":"B\u0117gimas per liet\u0173: kaip pasiruo\u0161ti, k\u0105 d\u0117v\u0117ti? Praktiniai patarimai b\u0117gikams"},"content":{"rendered":"\n<p><strong>Lietingas oras nerei\u0161kia, kad turite rinktis treniruotis ant b\u0117gimo takelio namuose ar sporto sal\u0117je. Jei gerai pasiruo\u0161ite, d\u0117v\u0117site tinkam\u0105 aprang\u0105 ir avalyn\u0119, b\u0117gimas per liet\u0173 bus saugus ir tur\u0117s daug naudos ne tik j\u016bs\u0173 sveikatai, bet ir gerai savijautai. Ne tik pasir\u016bpinsite savo fizine forma, bet ir suteiksite sau puiki\u0105 protin\u0119 treniruot\u0119. \u0160tai keletas patarim\u0173, kad b\u0117gimas lietingomis dienomis b\u016bt\u0173 saugesnis ir patogesnis.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ar saugu b\u0117gioti per liet\u0173?<\/h2>\n\n\n\n<p>B\u0117gimas per liet\u0173, ypa\u010d esant nedideliems krituliams, yra visi\u0161kai saugus, jei d\u0117vite tinkam\u0105 aprang\u0105 ir avalyn\u0119 ir nepamir\u0161tate laikytis pagrindini\u0173 atsargumo priemoni\u0173. Vis\u0173 pirma rinkit\u0117s aprang\u0105 i\u0161 technini\u0173 audini\u0173, u\u017etikrinan\u010di\u0105 tinkam\u0105 pralaidum\u0105 orui, patogum\u0105, bet ir matomum\u0105. Vis d\u0117lto svarbu treniruo\u010di\u0173 temp\u0105 ir intensyvum\u0105 derinti prie s\u0105lyg\u0173 ir, pavyzd\u017eiui, nesusikoncentruoti \u012f darb\u0105, susijus\u012f su grei\u010diu, o daugiau d\u0117mesio skirti atstumui ir b\u0117gimo laikui. Taip yra tod\u0117l, kad sportuojant \u017eemesn\u0117je temperat\u016broje arba sud\u0117tingesn\u0117mis oro s\u0105lygomis organizmas turi \u012fd\u0117ti daugiau energijos, kad i\u0161laikyt\u0173 reikiam\u0105 temperat\u016br\u0105. Be to, slidi danga, net ir avint b\u0117gimo batelius, kuri\u0173 padai pasi\u017eymi puikiu sukibimu, vis tiek kelia traum\u0173 rizik\u0105, tod\u0117l geriau b\u0117gti l\u0117tesniu tempu, kad gal\u0117tum\u0117te atid\u017eiau steb\u0117ti tras\u0105 ir pakankamai greitai reaguoti \u012f bet kokias kli\u016btis. Atminkite, kad b\u0117gdami per bal\u0105 ne tik su\u0161lapinsite batus ir kojines, bet d\u0117l pasl\u0117pto pavojaus (pvz., akmens, gilios duob\u0117s ir pan.) galite susi\u017eeisti arba patirti traum\u0105. Taip pat saugokit\u0117s \u0161lapi\u0173 lap\u0173, ant kuri\u0173 lengva paslysti arba po kuriais gali slyp\u0117ti kiti pavojai. B\u0117gdami per liet\u0173 stenkit\u0117s b\u016bti itin atsarg\u016bs, \u017eengti trumpais \u017eingsniais ir vis\u0105 laik\u0105 atid\u017eiai steb\u0117kite keli\u0105 priekyje.<\/p>\n\n\n\n<p>Verta pamin\u0117ti, kad net did\u017eiausi b\u0117gimo renginiai (pvz., Bostono, Niujorko ar Londono maratonas) vyksta nepriklausomai nuo oro s\u0105lyg\u0173, i\u0161skyrus tikrai ekstremalias.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/05\/bieganie-w-deszczu-czy-jest-bezpieczne-i-co-daje.png\" alt=\"B\u0117gikai lietuje d\u0117vi neper\u0161lampamus striukes\" class=\"wp-image-3441\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">B\u0117gimo per liet\u0173 privalumai<\/h2>\n\n\n\n<p>Netr\u016bksta b\u0117gik\u0173, kurie nori treniruotis lietingomis dienomis, kad atv\u0117st\u0173 ir atsigaivint\u0173, ypa\u010d labai saul\u0117tais m\u0117nesiais ir esant auk\u0161tai temperat\u016brai. Ir atvirk\u0161\u010diai, ruden\u012f ar ankstyv\u0105 pavasar\u012f fizin\u0117s veiklos nutraukimas esant nepalankioms oro s\u0105lygoms gali b\u016bti vienintelis b\u016bdas i\u0161laikyti treniruo\u010di\u0173 rutin\u0105.<\/p>\n\n\n\n<p>Kod\u0117l dar verta b\u0117gioti lietingomis dienomis?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pagerinti fizin\u0119 b\u016bkl\u0119 ir i\u0161tverm\u0119.<\/strong> &#8211; B\u0117giojant sud\u0117tingomis oro s\u0105lygomis reikia \u012fd\u0117ti daugiau pastang\u0173 \u012f kiekvien\u0105 judes\u012f, nes d\u0117l per didel\u0117s dr\u0117gm\u0117s ir slid\u017ei\u0173 pavir\u0161i\u0173 sunku jud\u0117ti. Tai gali lemti geresn\u0119 i\u0161tverm\u0119, raumen\u0173 j\u0117g\u0105 ir bendr\u0105 fizin\u0119 b\u016bkl\u0119;<\/li>\n\n\n\n<li><strong>imuniteto stiprinimas<\/strong> &#8211; \u0161altos temperat\u016bros ir besikei\u010dian\u010di\u0173 oro s\u0105lyg\u0173 poveikis gali pagerinti imunin\u0117s sistemos veikl\u0105 ir taip padidinti organizmo atsparum\u0105 \u012fvairioms infekcijoms;<\/li>\n\n\n\n<li><strong>protinis mokymas<\/strong> &#8211; treniruotis per liet\u0173 reikia daugiau motyvacijos ir ry\u017eto apskritai i\u0161eiti i\u0161 nam\u0173. Reguliarus nenoro b\u016bti aktyviam lauke nepalankiomis oro s\u0105lygomis \u012fveikimas yra puikus b\u016bdas ugdyti savidisciplin\u0105, geresn\u012f psichin\u012f atsparum\u0105 ir geb\u0117jim\u0105 susidoroti su sunkumais ir kasdieniame gyvenime;<\/li>\n\n\n\n<li><strong>ma\u017eesn\u0117 perkaitimo rizika<\/strong> &#8211; Lietus, ypa\u010d kar\u0161tomis dienomis arba intensyvi\u0173 treniruo\u010di\u0173 metu, padeda palaikyti tinkam\u0105 k\u016bno temperat\u016br\u0105, tod\u0117l re\u010diau perkaistate. Be to, palaikydami \u017eemesn\u0119 k\u016bno temperat\u016br\u0105, galite padidinti fizinio kr\u016bvio intensyvum\u0105, taip pat padidinti med\u017eiag\u0173 apykaitos greit\u012f, tod\u0117l fizinio kr\u016bvio metu sudeginsite daugiau kalorij\u0173;<\/li>\n\n\n\n<li><strong>didesn\u0117 laisv\u0117<\/strong> &#8211; dulksna ar li\u016btis &#8211; gera dingstis neiti i\u0161 nam\u0173, tod\u0117l b\u0117gimo mar\u0161rutai bus ma\u017eiau \u017emoni\u0173 ir gal\u0117site m\u0117gautis treniruot\u0117mis ramesn\u0117je aplinkoje;<\/li>\n\n\n\n<li><strong>pasiruo\u0161imas kilimui bet kokiomis s\u0105lygomis.<\/strong> &#8211; pasirink\u0119 b\u0117gim\u0105 per liet\u0173, susipa\u017einsite su tokio pob\u016bd\u017eio pastang\u0173 specifika, kad var\u017eyb\u0173 metu b\u016btum\u0117te tinkamai pasireng\u0119, kaip apsirengti ir kaip jud\u0117ti prastu oru, ir \u012fgytum\u0117te didel\u012f prana\u0161um\u0105 prie\u0161 kitus b\u0117gikus;<\/li>\n\n\n\n<li><strong>geresn\u0117 savijauta. <\/strong>&#8211; aktyvi veikla lietingomis dienomis suma\u017eins \u012ftamp\u0105 ar pykt\u012f, atitrauks mintis nuo kasdieni\u0173 r\u016bpes\u010di\u0173, o d\u0117l i\u0161siskirian\u010di\u0173 endorfin\u0173 (laim\u0117s hormon\u0173) jausit\u0117s geriau.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/05\/jak-sie-ubrac-do-biegania-w-deszczu.png\" alt=\"Keturi b\u0117gikai mi\u0161ke d\u0117vi lietaus striukes\" class=\"wp-image-3436\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kaip apsirengti b\u0117gimui per liet\u0173?<\/h2>\n\n\n\n<p>Kaip sakoma sename posakyje: &#8222;Tod\u0117l planuodami b\u0117gti per liet\u0173, pasir\u016bpinkite tinkama apranga, kad jums b\u016bt\u0173 patogu ir apsaugotum\u0117te save nuo dr\u0117gm\u0117s. Apsirenkite &#8222;\u012f svog\u016bnus&#8221;, kad gal\u0117tum\u0117te reaguoti ir koreguoti drabu\u017ei\u0173 sluoksni\u0173 skai\u010di\u0173 pagal besikei\u010dian\u010dias oro s\u0105lygas. Venkite medvilnini\u0173 drabu\u017ei\u0173, nes jie greitai sugeria vanden\u012f ir dr\u0117gm\u0119, bet jos nei\u0161sivalo, tod\u0117l padidina \u0161al\u010dio poj\u016bt\u012f ir prideda svorio. Rinkit\u0117s sintetinio pluo\u0161to ir prigludusio kirpimo drabu\u017eius &#8211; d\u0117v\u0117site ma\u017eiau med\u017eiagos, kuri gali sugerti vanden\u012f, prilipti prie k\u016bno ir riboti judesius, sukeldama nema\u017e\u0105 diskomfort\u0105. Apsirenkite tinkamai pagal temperat\u016br\u0105, tarsi b\u016bt\u0173 sausa diena. Verta pamin\u0117ti, kad jokia b\u0117gimo apranga negali garantuoti, kad b\u016bsite visi\u0161kai sausi, ta\u010diau pasirink\u0119 techninius audinius u\u017etikrinsite, kad per liet\u0173 jausit\u0117s pakankamai patogiai.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Lietaus striuk\u0117<\/h3>\n\n\n\n<p>Jis sudaro vir\u0161utin\u012f svog\u016bn\u0173 b\u0117gimo aprangos sluoksn\u012f. B\u0117gimas lietaus striuk\u0117s ji tur\u0117t\u0173 b\u016bti lengva, atspari vandeniui ir v\u0117jui, kartu u\u017etikrinant ger\u0105 pralaidum\u0105 orui.  Be to, gerai, kad ji tur\u0117t\u0173 reguliuojam\u0105 gobtuv\u0105, kur\u012f galima reguliuoti pagal poreik\u012f, atsi\u017evelgiant \u012f tai, kiek reikia apsaugoti galv\u0105 ir veid\u0105. Atkreipkite d\u0117mes\u012f \u012f tai, ar yra u\u017eklijuotos si\u016bl\u0117s. Jos sukuria papildom\u0105 sandarum\u0105, kad \u012f striuk\u0119 nepatekt\u0173 vandens, o tai ypa\u010d svarbu lyjant lietui ar kertant dr\u0117gnas vietas. Geresnei kaklo apsaugai nuo v\u0117jo ir \u0161al\u010dio praver\u010dia stovo formos apykakl\u0117.<\/p>\n\n\n\n<p>Esant nedideliam lietui, tinka \u0161ios priemon\u0117s <strong>mink\u0161tasuoliai <\/strong>arba <strong>striuk\u0117s su DWR (Durable Water Repellency) impregnavimo sluoksniu<\/strong>, kuris atstumia dr\u0117gm\u0117s la\u0161elius ir neleid\u017eia jiems \u012fsigerti \u012f audin\u012f. Kita vertus, treniruot\u0117ms li\u016b\u010di\u0173 metu idealiai tinka <strong>lietaus striuk\u0117 su membrana<\/strong>, kurie taip pat u\u017etikrins ger\u0105 oro cirkuliacij\u0105 ir pasi\u017eymi patvariomis si\u016bl\u0117mis bei vandeniui atspariais u\u017etrauktukais.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Keln\u0117s<\/h3>\n\n\n\n<p>Tinkamas <strong>b\u0117gimo keln\u0117s arba antblauzd\u017eiai <\/strong>per liet\u0173 tur\u0117t\u0173 b\u016bti lengvos ir atsparios vandeniui. Rinkit\u0117s termoaktyvius modelius, pagamintus i\u0161 lengv\u0173, lanks\u010di\u0173 med\u017eiag\u0173 (pvz.. <strong>rip-stop<\/strong>), kurie nevar\u017eo jud\u0117jimo, bet u\u017etikrina ger\u0105 oro cirkuliacij\u0105.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160ilti mar\u0161kin\u0117liai<\/h3>\n\n\n\n<p>Rinkit\u0117s mar\u0161kin\u0117lius, pagamintus i\u0161 techninio pluo\u0161to, kuris pa\u0161alina dr\u0117gm\u0119, i\u0161laiko sausum\u0105 ir \u0161ilum\u0105, tod\u0117l galite m\u0117gautis b\u0117gimu per liet\u0173. Rinkit\u0117s prigludusio arba \u012fprasto kirpimo mar\u0161kin\u0117lius, kurie nevar\u017eys judesi\u0173.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Termoaktyv\u016bs apatiniai drabu\u017eiai<\/h3>\n\n\n\n<p>Kai treniruojat\u0117s b\u0117gti esant nepalankioms oro s\u0105lygoms, geriausia rinktis <strong>greitai d\u017ei\u016bstantys apatiniai drabu\u017eiai su besi\u016ble konstrukcija<\/strong>, taip suma\u017einsite trinties rizik\u0105. Svarbu, kad jis gerai priglust\u0173, ta\u010diau u\u017etikrint\u0173 jud\u0117jimo laisv\u0119. B\u0117giojan\u010dioms moterims taip pat labai svarbu d\u0117v\u0117ti tinkamai pritaikyt\u0105 sportin\u0119 liemen\u0117l\u0119. Praktini\u0173 pirkimo patarim\u0173 rasite straipsnyje: <a href=\"https:\/\/sportano.lt\/blog\/kaip-pasirinkti-sportine-liemenele-issamus-vadovas\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kaip pasirinkti sportin\u0119 liemen\u0117l\u0119<\/a>?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Priedai b\u0117gimui per liet\u0173<\/h3>\n\n\n\n<p>Geras pasirinkimas treniruot\u0117ms lyjant lietui b\u016bt\u0173 <strong>b\u0117gimo kepurait\u0117 su snapeliu<\/strong>, kuri apsaugos j\u016bs\u0173 akis nuo lietaus, kad nereik\u0117t\u0173 nuolat \u0161luostyti vandens nuo veido ir b\u016bt\u0173 u\u017etikrintas tinkamas matomumas.  \u0160altesn\u0117mis ir v\u0117juotomis dienomis pravartu d\u0117v\u0117ti lengvus <strong>pir\u0161tin\u0117s <\/strong>ir daugiafunkcinis stropas <strong>buff<\/strong>. Taip pat svarbu tur\u0117ti tinkamas tvirtas <strong>b\u0117gimo kojin\u0117s <\/strong>i\u0161 sintetini\u0173 pluo\u0161t\u0173 ir prid\u0117jus <strong>merino vilna<\/strong>. B\u0117giojant per liet\u0173 kalnuotose ar purvinose vietov\u0117se, verta d\u0117v\u0117ti <strong>stuput<\/strong>, apsaugo kojas ir batus nuo s\u0105ly\u010dio su dr\u0117gme ir suma\u017eina kelni\u0173 ir bat\u0173 sutepimo ar sugadinimo rizik\u0105.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/05\/jakie-buty-do-biegania-deszczu-wybrac.png\" alt=\"B\u0117gimo bateliai veikia efektyviai ir \u0161lapiais pavir\u0161iais\" class=\"wp-image-3435\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kokie batai skirti b\u0117gimui per liet\u0173?<\/h2>\n\n\n\n<p>\u0160iuo atveju <strong>bateliai b\u0117gimui per liet\u0173<\/strong> yra dvi b\u0117gik\u0173 kategorijos &#8211; neper\u0161lampamos avalyn\u0117s \u0161alininkai ir klasikini\u0173 b\u0117gimo modeli\u0173 su tinkleliu m\u0117g\u0117jai. Pirmoji grup\u0117 paprastai renkasi b\u0117gimo batelius su orui pralaid\u017eia, vandeniui nelaid\u017eia membrana <strong>Gore-Tex\u00ae<\/strong>, kuris neleid\u017eia patekti vandeniui, bet kartu efektyviai pa\u0161alina dr\u0117gm\u0117s pertekli\u0173, kad kojos i\u0161likt\u0173 sausos. Antroji grup\u0117 remiasi, pvz. <strong><a href=\"https:\/\/sportano.lt\/begimo-batai\/begimo-batai-bekelei\" target=\"_blank\" rel=\"noreferrer noopener\">lauko b\u0117gimo bateliai<\/a><\/strong> su tvirtesne tinklelio konstrukcija, kuri efektyviai atstumia vanden\u012f. Nesvarbu, ar renkat\u0117s neper\u0161lampamus, ar klasikinius b\u0117gimo batelius, pravartu, kad jie b\u016bt\u0173 su smulkiu ir agresyviu protektoriumi su vamzdeliu, u\u017etikrinan\u010diu geresn\u012f sukibim\u0105 su \u0161lapiu pavir\u0161iumi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">B\u0117gimas lietingomis dienomis &#8211; k\u0105 reikia tur\u0117ti omenyje?<\/h2>\n\n\n\n<p>Kad b\u0117gimas per liet\u0173 b\u016bt\u0173 saugus ir naudingas, verta prisiminti kelet\u0105 svarbi\u0173 dalyk\u0173:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>or\u0173 prognoz\u0117<\/strong> &#8211; i\u0161 anksto patikrinkite or\u0173 prognoz\u0119 ir planuokite treniruotis kuo da\u017eniau tuo metu, kai krituli\u0173 bus ma\u017eiausiai. Susilaikykite nuo b\u0117gimo, jei prognozuojama perk\u016bnija (d\u0117l \u017eaibo ar ant trasos krentan\u010dio med\u017eio pavojaus), v\u0117tra (d\u0117l krentan\u010di\u0173 \u0161ak\u0173 pavojaus) arba lietus ir \u017eema temperat\u016bra;<\/li>\n\n\n\n<li><strong>mar\u0161ruto planavimas <\/strong>&#8211; vengti mar\u0161rut\u0173 potvyni\u0173 zonose, prie upi\u0173, e\u017eer\u0173 ir t. t.;<\/li>\n\n\n\n<li><strong>at\u0161vaitai<\/strong> &#8211; esmin\u0117 b\u0117gimo aprangos dalis prastomis s\u0105lygomis ir esant blogam matomumui, kad padidintum\u0117te savo saugum\u0105;<\/li>\n\n\n\n<li><strong>\u017eibintuv\u0117l\u012f arba kit\u0105 \u0161viesos \u0161altin\u012f. <\/strong>&#8211; geras \u017eibintuv\u0117lis pravers neap\u0161viestuose takuose, ypa\u010d jei b\u0117gate v\u0117lyv\u0105 popiet\u0119 ar sutemus;<\/li>\n\n\n\n<li><strong>apsauga nuo dilimo <\/strong>&#8211; d\u0117l dr\u0117gn\u0173 drabu\u017ei\u0173 ir odos s\u0105ly\u010dio gali atsirasti skausming\u0173 \u012fbr\u0117\u017eim\u0173 ar p\u016bsli\u0173. Kad to i\u0161vengtum\u0117te, labiausiai jautrias vietas (pa\u017eastis, \u0161launis, kirk\u0161nis, kirk\u0161nis, spenelius, kulk\u0161ni\u0173 vietas ties kojini\u0173 linija, o moterims &#8211; od\u0105 po sportini\u0173 liemen\u0117li\u0173 petne\u0161\u0117l\u0117mis ir apatine petne\u0161\u0117li\u0173 dalimi) patepkite kremu ir (arba) tepalu nuo trynimo;<\/li>\n\n\n\n<li><strong>elektronika <\/strong>&#8211; jei galite, atsisakykite muzikos ar garsini\u0173 knyg\u0173, kai treniruojat\u0117s per liet\u0173, ir palikite elektronin\u0119 \u012frang\u0105 namuose. Tai gera praktika ir d\u0117l to, kad ma\u017eiau bla\u0161kan\u010di\u0173 veiksni\u0173 leis jums geriau susitelkti \u012f situacij\u0105 trasoje. Jei b\u016btinai turite su savimi pasiimti i\u0161man\u0173j\u012f telefon\u0105 ar kit\u0105 elektronin\u0119 \u012frang\u0105, apsaugokite j\u0105 nuo dr\u0117gm\u0117s naudodami tam skirt\u0105 d\u0117kl\u0105 \/ lagamin\u0105 arba \u012fsid\u0117kite \u012frang\u0105 \u012f ki\u0161en\u0119 su vandeniui atspariu u\u017etrauktuku;<\/li>\n\n\n\n<li><strong>ap\u0161ilimas<\/strong> &#8211; patartina j\u012f atlikti u\u017edaroje patalpoje, kad sutrumpintum\u0117te lietaus ir \u0161al\u010dio sukeliamo lietaus ir \u0161al\u010dio laik\u0105. Daugiau informacijos rasite m\u016bs\u0173 straipsnyje: <a href=\"https:\/\/sportano.lt\/blog\/apsilimas-pries-begima-kaip-jis-turetu-atrodyti-ir-kiek-laiko-trukti-apsilimo-pratimai-pradedantiesiems-ir-pazengusiems-begikams\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ap\u0161ilimas prie\u0161 b\u0117gim\u0105<\/a>;<\/li>\n\n\n\n<li><strong>papildoma energija <\/strong>&#8211; baton\u0117lis, energetinis gelis ar kitas u\u017ekandis ne tik suteiks jums energijos mar\u0161rute, bet ir pad\u0117s i\u0161gyventi krizines akimirkas;<\/li>\n\n\n\n<li><strong>atv\u0117simas ir tempimas <\/strong>&#8211; baig\u0119 b\u0117gti, stenkit\u0117s kuo grei\u010diau gr\u012f\u017eti \u012f \u0161ilt\u0105, saus\u0105 viet\u0105 ir nusiauti \u0161lapius drabu\u017eius bei batus, kad k\u016bnas dar labiau neatv\u0117st\u0173. Po treniruot\u0117s atv\u0117skite ir pasitempkite namuose;<\/li>\n\n\n\n<li><strong>\u0161iltas du\u0161as, sausi drabu\u017eiai, kar\u0161tas g\u0117rimas ir atstatomasis maistas.<\/strong> <strong>&#8211; <\/strong>kad gal\u0117tum\u0117te pasir\u016bpinti savimi po treniruo\u010di\u0173 sud\u0117tingomis s\u0105lygomis;<\/li>\n\n\n\n<li><strong>b\u0117gimo bateli\u0173 prie\u017ei\u016bra<\/strong> &#8211; I\u0161imkite vidpad\u012f, \u0161luoste arba \u0161epet\u0117liu nuvalykite batus nuo purvo ir kit\u0173 ne\u0161varum\u0173. Tada palikite juos d\u017ei\u016bti v\u0117sioje vietoje, vengdami tiesioginio s\u0105ly\u010dio su radiatoriumi ar kitu \u0161ilumos \u0161altiniu, kad jie neb\u016bt\u0173 pa\u017eeisti (pvz., nei\u0161sitampyt\u0173 si\u016bl\u0117s ar nesusidaryt\u0173 deformacijos). \u012e bat\u0173 vid\u0173 taip pat galite \u012fd\u0117ti popieriaus, kuris sugers dr\u0117gm\u0119 ir sutrumpins d\u017eiovinimo laik\u0105.<\/li>\n<\/ul>\n\n\n\n<p>Jei nusprend\u0117te b\u0117gti per liet\u0173, su <strong>Sportano.lt<\/strong> apr\u016bpinkite savo sporto garderob\u0105 tinkama apranga ir avalyne, kad treniruot\u0117s blogomis oro s\u0105lygomis b\u016bt\u0173 visi\u0161kai saugios ir malonios. M\u016bs\u0173 pasi\u016blyme rasite <a href=\"https:\/\/sportano.lt\/begimo-apranga\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>moteri\u0161ka, vyri\u0161ka ir vaiki\u0161ka b\u0117gimo apranga<\/strong>.<\/a> pagamintos i\u0161 kokybi\u0161k\u0173 med\u017eiag\u0173, u\u017etikrinan\u010di\u0173 ger\u0105 kv\u0117pavim\u0105 ir \u0161ilumos komfort\u0105, i\u0161 toki\u0173 pripa\u017eint\u0173 b\u0117gimo preki\u0173 \u017eenkl\u0173 kaip: <strong>Saucony, DYNAFIT, Brooks<\/strong>,<strong> Nike, Puma, CEP, On Running, HOKA, Mizuno <\/strong>arba<strong> Under Armour<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lietingas oras nerei\u0161kia, kad turite rinktis treniruotis ant b\u0117gimo takelio namuose ar sporto sal\u0117je. Jei gerai pasiruo\u0161ite, d\u0117v\u0117site tinkam\u0105 aprang\u0105 ir avalyn\u0119, b\u0117gimas per liet\u0173 bus saugus ir tur\u0117s daug naudos ne tik j\u016bs\u0173 sveikatai, bet ir gerai savijautai. Ne tik pasir\u016bpinsite savo fizine forma, bet ir suteiksite sau puiki\u0105 protin\u0119 treniruot\u0119. \u0160tai keletas patarim\u0173, [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1111,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-1108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-begimas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>B\u0117gimas per liet\u0173: kaip pasiruo\u0161ti, k\u0105 d\u0117v\u0117ti? Praktiniai patarimai b\u0117gikams - sportano.lt<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.lt\/blog\/begimas-per-lietu-kaip-pasiruosti-ka-deveti-praktiniai-patarimai-begikams\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u0117gimas per liet\u0173: kaip pasiruo\u0161ti, k\u0105 d\u0117v\u0117ti? Praktiniai patarimai b\u0117gikams - sportano.lt\" \/>\n<meta property=\"og:description\" content=\"Lietingas oras nerei\u0161kia, kad turite rinktis treniruotis ant b\u0117gimo takelio namuose ar sporto sal\u0117je. Jei gerai pasiruo\u0161ite, d\u0117v\u0117site tinkam\u0105 aprang\u0105 ir avalyn\u0119, b\u0117gimas per liet\u0173 bus saugus ir tur\u0117s daug naudos ne tik j\u016bs\u0173 sveikatai, bet ir gerai savijautai. Ne tik pasir\u016bpinsite savo fizine forma, bet ir suteiksite sau puiki\u0105 protin\u0119 treniruot\u0119. \u0160tai keletas patarim\u0173, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.lt\/blog\/begimas-per-lietu-kaip-pasiruosti-ka-deveti-praktiniai-patarimai-begikams\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.lt\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-07T09:09:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-24T09:22:03+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/bieganie-w-deszczu-jak-sie-przygotowac-w-co-ubrac.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minut\u0117s\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"B\u0117gimas per liet\u0173: kaip pasiruo\u0161ti, k\u0105 d\u0117v\u0117ti? Praktiniai patarimai b\u0117gikams - sportano.lt","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.lt\/blog\/begimas-per-lietu-kaip-pasiruosti-ka-deveti-praktiniai-patarimai-begikams\/","og_locale":"lt_LT","og_type":"article","og_title":"B\u0117gimas per liet\u0173: kaip pasiruo\u0161ti, k\u0105 d\u0117v\u0117ti? Praktiniai patarimai b\u0117gikams - sportano.lt","og_description":"Lietingas oras nerei\u0161kia, kad turite rinktis treniruotis ant b\u0117gimo takelio namuose ar sporto sal\u0117je. Jei gerai pasiruo\u0161ite, d\u0117v\u0117site tinkam\u0105 aprang\u0105 ir avalyn\u0119, b\u0117gimas per liet\u0173 bus saugus ir tur\u0117s daug naudos ne tik j\u016bs\u0173 sveikatai, bet ir gerai savijautai. Ne tik pasir\u016bpinsite savo fizine forma, bet ir suteiksite sau puiki\u0105 protin\u0119 treniruot\u0119. \u0160tai keletas patarim\u0173, [&hellip;]","og_url":"https:\/\/sportano.lt\/blog\/begimas-per-lietu-kaip-pasiruosti-ka-deveti-praktiniai-patarimai-begikams\/","og_site_name":"sportano.lt","article_published_time":"2024-03-07T09:09:33+00:00","article_modified_time":"2025-07-24T09:22:03+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/bieganie-w-deszczu-jak-sie-przygotowac-w-co-ubrac.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Sylwia Stwora-Petela","Est. reading time":"9 minut\u0117s"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.lt\/blog\/begimas-per-lietu-kaip-pasiruosti-ka-deveti-praktiniai-patarimai-begikams\/#article","isPartOf":{"@id":"https:\/\/sportano.lt\/blog\/begimas-per-lietu-kaip-pasiruosti-ka-deveti-praktiniai-patarimai-begikams\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.lt\/blog\/#\/schema\/person\/84f14bf15a7dbde4939184bef30615a1"},"headline":"B\u0117gimas per liet\u0173: kaip pasiruo\u0161ti, k\u0105 d\u0117v\u0117ti? 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