{"id":19786,"date":"2026-11-03T08:00:40","date_gmt":"2026-11-03T06:00:40","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=19786"},"modified":"2026-10-30T12:17:00","modified_gmt":"2026-10-30T10:17:00","slug":"bringasok-futocipoben-egy-uj-kutatas-meglepo-eredmenyekkel","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringasok-futocipoben-egy-uj-kutatas-meglepo-eredmenyekkel\/","title":{"rendered":"Bring\u00e1sok fut\u00f3cip\u0151ben: egy \u00faj kutat\u00e1s meglep\u0151 eredm\u00e9nyekkel"},"content":{"rendered":"<p><b>Minden t\u00e9len felmer\u00fcl a k\u00e9rd\u00e9s, amikor m\u00e1r nem sz\u00edvesen \u00fclsz a j\u00e9ghideg nyeregbe, hogy \u00e9rdemes-e n\u00e9ha fut\u00f3cip\u0151re cser\u00e9lni a bring\u00e1t? Egyesek szerint a fut\u00e1s remek\u00fcl seg\u00edt meg\u0151rizni az \u00e1ll\u00f3k\u00e9pess\u00e9get a hidegebb h\u00f3napokban, m\u00e1sok viszont \u00fagy gondolj\u00e1k, hogy aki jobb ker\u00e9kp\u00e1ros szeretne lenni, annak egyszer\u0171en t\u00f6bbet kell tekernie. Egy \u00faj metaanal\u00edzis most \u00f6sszehasonl\u00edtotta a k\u00e9t sport\u00e1g hat\u00e1sait, az eredm\u00e9nyek pedig egyik t\u00e1bor v\u00e1rakoz\u00e1sait sem igazolt\u00e1k teljesen.<\/b><\/p>\n<p><!--more--><\/p>\n<h2><b>Fut\u00e1s vs ker\u00e9kp\u00e1roz\u00e1s: melyik fejleszti jobban az \u00e1ll\u00f3k\u00e9pess\u00e9get?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A n\u00e9metorsz\u00e1gi Kaiserslautern\u2013Landau Egyetem kutat\u00f3i h\u00e9t olyan<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/42267259\/#s_aid=1982e8a9-3d4b-44c9-aa55-0d7c85063b47_004_0\"> <span style=\"font-weight: 400;\">randomiz\u00e1lt, kontroll\u00e1lt vizsg\u00e1lat<\/span><\/a><span style=\"font-weight: 400;\"> eredm\u00e9nyeit elemezt\u00e9k, amelyekben a kiz\u00e1r\u00f3lag fut\u00f3edz\u00e9st v\u00e9gz\u0151 r\u00e9sztvev\u0151ket ker\u00e9kp\u00e1ros vagy vegyes edz\u00e9sprogramot k\u00f6vet\u0151kkel hasonl\u00edtott\u00e1k \u00f6ssze.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><i><span style=\"font-weight: 400;\">Frontiers in Sports and Active Living<\/span><\/i><span style=\"font-weight: 400;\"> foly\u00f3iratban megjelent metaanal\u00edzis n\u00e9gy-t\u00edz h\u00e9tig tart\u00f3 vizsg\u00e1latokat dolgozott fel. A r\u00e9sztvev\u0151k k\u00f6z\u00f6tt edzetlen fiatal feln\u0151ttek, egyetemi versenysportol\u00f3k \u00e9s terepfut\u00f3k is szerepeltek.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A kutat\u00f3k h\u00e1rom f\u0151 mutat\u00f3t vizsg\u00e1ltak:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A fut\u00f3padon m\u00e9rt maxim\u00e1lis oxig\u00e9nfelv\u00e9telt (VO\u2082 max).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A ker\u00e9kp\u00e1r ergom\u00e9teren m\u00e9rt VO\u2082 max-\u00e9rt\u00e9ket.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A fut\u00f3teljes\u00edtm\u00e9nyt 1 m\u00e9rf\u00f6ldes, 3 \u00e9s 5 kilom\u00e9teres id\u0151futamokon.<\/span><\/li>\n<\/ul>\n<h2><b>Mit mutattak az eredm\u00e9nyek?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">R\u00f6viden: nem tal\u00e1ltak statisztikailag szignifik\u00e1ns k\u00fcl\u00f6nbs\u00e9get a k\u00e9t edz\u00e9sforma hat\u00e9konys\u00e1ga k\u00f6z\u00f6tt. A fut\u00e1s \u00e9s a ker\u00e9kp\u00e1roz\u00e1s \u00f6sszess\u00e9g\u00e9ben hasonl\u00f3 m\u00e9rt\u00e9kben jav\u00edtotta az aerob teljes\u00edt\u0151k\u00e9pess\u00e9get.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A ker\u00e9kp\u00e1ron m\u00e9rt VO\u2082 max eset\u00e9ben a ker\u00e9kp\u00e1ros edz\u00e9s mutatott n\u00e9mi el\u0151nyt, m\u00edg a fut\u00f3padon v\u00e9gzett teszteken a fut\u00f3k teljes\u00edtettek valamivel jobban. Ezek a k\u00fcl\u00f6nbs\u00e9gek azonban nem voltak statisztikailag jelent\u0151sek.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A fut\u00f3teljes\u00edtm\u00e9ny javul\u00e1s\u00e1ban sem tal\u00e1ltak \u00e9rdemi k\u00fcl\u00f6nbs\u00e9get: a fut\u00f3edz\u00e9st \u00e9s a ker\u00e9kp\u00e1ros edz\u00e9st v\u00e9gz\u0151k hasonl\u00f3 m\u00e9rt\u00e9kben fejl\u0151dtek.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Egy kilenchetes vizsg\u00e1latban p\u00e9ld\u00e1ul a ker\u00e9kp\u00e1ron m\u00e9rt VO\u2082 max 15%-kal javult a ker\u00e9kp\u00e1ros edz\u00e9st v\u00e9gz\u0151kn\u00e9l, m\u00edg a fut\u00f3kn\u00e1l 8,7%-kal. Egy m\u00e1sik, nyolchetes kutat\u00e1sban ugyanez az \u00e9rt\u00e9k 7,7%, illetve 6,8% volt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Miel\u0151tt azonban arra k\u00f6vetkeztetn\u00e9nk, hogy a k\u00e9t sport\u00e1g teljesen felcser\u00e9lhet\u0151, \u00e9rdemes figyelembe venni a kutat\u00e1s korl\u00e1tait.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A vizsg\u00e1latok kis l\u00e9tsz\u00e1m\u00faak voltak, t\u00f6bbs\u00e9g\u00fck az 1970-es \u00e9s 1990-es \u00e9vek k\u00f6z\u00f6tt alkalmazott edz\u00e9sprogramokra \u00e9p\u00fclt, \u00e9s t\u00f6bb esetben jelent\u0151s volt a torz\u00edt\u00e1s kock\u00e1zata. R\u00e1ad\u00e1sul egyik vizsg\u00e1latban sem szerepeltek edzett ker\u00e9kp\u00e1rosok.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A kutat\u00f3k teh\u00e1t hangs\u00falyozz\u00e1k, hogy a statisztikailag szignifik\u00e1ns k\u00fcl\u00f6nbs\u00e9g hi\u00e1nya nem jelenti automatikusan azt, hogy a k\u00e9t edz\u00e9sforma egyen\u00e9rt\u00e9k\u0171.<\/span><\/p>\n<h2><b>A sz\u00edv\u00fcnknek mindegy, a l\u00e1bunknak nem<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Az eredm\u00e9nyek meg\u00e9rt\u00e9s\u00e9hez \u00e9rdemes k\u00e9t r\u00e9szre bontani a fizikai teljes\u00edt\u0151k\u00e9pess\u00e9g\u00fcnket.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Az egyik a szervezet\u00fcnk aerob rendszere: a sz\u00edv, a t\u00fcd\u0151, a v\u00e9rkering\u00e9s \u00e9s az izmok energiatermel\u00e9s\u00e9ben r\u00e9szt vev\u0151 mitokondriumok. Ezek szempontj\u00e1b\u00f3l kev\u00e9sb\u00e9 sz\u00e1m\u00edt, hogy futunk vagy ker\u00e9kp\u00e1rozunk. Egy k\u00f6nny\u0171 fut\u00e1s \u00e9s egy kettes pulzusz\u00f3n\u00e1ban v\u00e9gzett teker\u00e9s hasonl\u00f3 aerob ingert jelenthet, ez\u00e9rt az \u00e1ll\u00f3k\u00e9pess\u00e9g\u00fcnk viszonylag j\u00f3l \u00e1tvihet\u0151 egyik sport\u00e1gb\u00f3l a m\u00e1sikba.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A m\u00e1sik r\u00e9szt az izmok, az inak, a csontok \u00e9s az idegrendszeri mozg\u00e1smint\u00e1k alkotj\u00e1k. Itt m\u00e1r jelent\u0151s k\u00fcl\u00f6nbs\u00e9gek vannak.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A ker\u00e9kp\u00e1roz\u00e1s egyenletes, ism\u00e9tl\u0151d\u0151 mozg\u00e1s, amely sor\u00e1n a tests\u00falyunk jelent\u0151s r\u00e9sz\u00e9t a nyereg tartja. A fut\u00e1s ezzel szemben folyamatos talajfog\u00e1sok sorozata, amelyekn\u00e9l az Achilles-\u00edn \u00e9s a v\u00e1dli izmai rug\u00f3k\u00e9nt t\u00e1rolj\u00e1k \u00e9s adj\u00e1k vissza az energi\u00e1t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ez magyar\u00e1zhatja, hogy mindk\u00e9t sport\u00e1g valamivel nagyobb fejl\u0151d\u00e9st eredm\u00e9nyezett a saj\u00e1t mozg\u00e1sform\u00e1j\u00e1hoz kapcsol\u00f3d\u00f3 teszteken.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ha teh\u00e1t kifejezetten a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nyedet szeretn\u00e9d jav\u00edtani, tov\u00e1bbra is a ker\u00e9kp\u00e1roz\u00e1s a leghat\u00e9konyabb erre.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A k\u00e9t mozg\u00e1s elt\u00e9r\u0151 terhel\u00e9se ugyanakkor s\u00e9r\u00fcl\u00e9svesz\u00e9lyt is jelenthet. A metaanal\u00edzisben szerepl\u0151 k\u00e9t vizsg\u00e1latb\u00f3l p\u00e9ld\u00e1ul mozg\u00e1sszervi s\u00e9r\u00fcl\u00e9sek miatt is kiestek r\u00e9sztvev\u0151k.<\/span><\/p>\n<h2><b>Akkor mi\u00e9rt \u00e9rdemes m\u00e9gis futni?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">B\u00e1r a fut\u00e1st\u00f3l \u00f6nmag\u00e1ban nem v\u00e1rhatjuk, hogy jelent\u0151sen javuljon az FTP-nk, vagyis az a teljes\u00edtm\u00e9ny, amelyet megk\u00f6zel\u00edt\u0151leg egy \u00f3r\u00e1n kereszt\u00fcl fenn tudunk tartani, sz\u00e1mos m\u00e1s el\u0151nye lehet a ker\u00e9kp\u00e1rosok sz\u00e1m\u00e1ra.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Er\u0151sebb csontok: A ker\u00e9kp\u00e1roz\u00e1s egyik h\u00e1tr\u00e1nya, hogy alig jelent \u00fctk\u00f6z\u00e9ses terhel\u00e9st a csontok sz\u00e1m\u00e1ra. Pedig a csontozat eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9hez ilyen jelleg\u0171 mechanikai ingerekre is sz\u00fcks\u00e9g van. A Missouri Egyetem egyik, 43 f\u00e9rfi szabadid\u0151s sportol\u00f3t <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18191053\/#s_aid=1982e8a9-3d4b-44c9-aa55-0d7c85063b47_004_0\"><span style=\"font-weight: 400;\">vizsg\u00e1l\u00f3 kutat\u00e1s\u00e1ban<\/span><\/a><span style=\"font-weight: 400;\"> a ker\u00e9kp\u00e1rosok 63%-\u00e1n\u00e1l mutattak ki cs\u00f6kkent csonts\u0171r\u0171s\u00e9get a gerinc vagy a cs\u00edp\u0151 ter\u00fclet\u00e9n, m\u00edg a fut\u00f3kn\u00e1l ez az ar\u00e1ny mind\u00f6ssze 19% volt. A vizsg\u00e1lat kis l\u00e9tsz\u00e1m\u00fa \u00e9s megfigyel\u00e9ses jelleg\u0171 volt, ez\u00e9rt nem bizony\u00edt k\u00f6zvetlen ok-okozati kapcsolatot, az eredm\u00e9nyek azonban arra utalnak, hogy a rendszeres ker\u00e9kp\u00e1roz\u00e1st \u00e9rdemes lehet olyan mozg\u00e1sform\u00e1kkal kieg\u00e9sz\u00edteni, amelyek a csontokat is megfelel\u0151en terhelik.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hat\u00e9kony edz\u00e9s r\u00f6vid id\u0151 alatt: Fut\u00e1s k\u00f6zben nincs gurul\u00e1s, nincs pihen\u00e9s. Egy 25 perces fut\u00e1s gyakorlatilag 25 perc folyamatos mozg\u00e1st jelent, m\u00edg egy ugyanilyen hossz\u00fa ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n gyakran vannak olyan szakaszok, amikor nem kell ped\u00e1loznunk. Ha egy zs\u00fafolt h\u00e9ten nincs id\u0151nk hosszabb bring\u00e1z\u00e1sra, egy r\u00f6vid fut\u00e1ssal is tehet\u00fcnk az \u00e1ll\u00f3k\u00e9pess\u00e9g\u00fcnk meg\u0151rz\u00e9s\u00e9\u00e9rt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Biztons\u00e1gosabb alternat\u00edva t\u00e9len: Amikor cs\u00f6kken a h\u0151m\u00e9rs\u00e9klet, a fut\u00e1s bizonyos k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt biztons\u00e1gosabb v\u00e1laszt\u00e1s lehet. Egy jeges \u00fatszakaszra 30 km\/\u00f3r\u00e1s sebess\u00e9ggel, keskeny orsz\u00e1g\u00fati gumikkal r\u00e1hajtani pillanatok alatt v\u00e9get vethet a ker\u00e9kp\u00e1ros szezonnak. Gyalogosan is elcs\u00faszhatunk, de a kisebb sebess\u00e9g miatt \u00e1ltal\u00e1ban alacsonyabb a s\u00falyos s\u00e9r\u00fcl\u00e9sek kock\u00e1zata.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ellen\u00e1ll\u00f3bb mozg\u00e1sszervrendszer: A fokozatosan bevezetett fut\u00f3edz\u00e9sek hozz\u00e1j\u00e1rulhatnak az inak alkalmazkod\u00e1s\u00e1hoz, a cs\u00edp\u0151 stabilit\u00e1s\u00e1nak jav\u00edt\u00e1s\u00e1hoz \u00e9s a mozg\u00e1skoordin\u00e1ci\u00f3 fejleszt\u00e9s\u00e9hez. Ezek olyan ter\u00fcletek, amelyeket a ker\u00e9kp\u00e1roz\u00e1s \u00f6nmag\u00e1ban kev\u00e9sb\u00e9 terhel. Ha mindezt er\u0151s\u00edt\u0151 edz\u00e9sekkel is kieg\u00e9sz\u00edtj\u00fck, hossz\u00fa t\u00e1von ellen\u00e1ll\u00f3bb\u00e1 tehetj\u00fck a szervezet\u00fcnket, ami a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9ny \u00e9s a s\u00e9r\u00fcl\u00e9sek megel\u0151z\u00e9se szempontj\u00e1b\u00f3l is hasznos lehet.<\/span><\/p>\n<h2><b>\u00c9rdemes teh\u00e1t fut\u00f3cip\u0151t h\u00fazni?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A fut\u00e1s \u00f6nmag\u00e1ban val\u00f3sz\u00edn\u0171leg nem tesz gyorsabb ker\u00e9kp\u00e1ross\u00e1. Ha kiz\u00e1r\u00f3lag a bring\u00e1s teljes\u00edtm\u00e9nyed jav\u00edt\u00e1sa a c\u00e9l, tov\u00e1bbra is \u00e9rdemes az edz\u00e9sid\u0151d nagy r\u00e9sz\u00e9t nyeregben t\u00f6ltened.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ha viszont szeretn\u00e9d meg\u0151rizni a csontjaid eg\u00e9szs\u00e9g\u00e9t, v\u00e1ltozatosabb\u00e1 tenni a t\u00e9li edz\u00e9seidet, vagy egyszer\u0171en kev\u00e9s id\u0151d van a mozg\u00e1sra, heti egy-k\u00e9t k\u00f6nny\u0171 fut\u00e1s j\u00f3 kieg\u00e9sz\u00edt\u00e9s lehet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fontos azonban, hogy a ker\u00e9kp\u00e1roz\u00e1ssal megszerzett j\u00f3 \u00e1ll\u00f3k\u00e9pess\u00e9g nem jelenti automatikusan azt, hogy a szervezeted a fut\u00e1s terhel\u00e9s\u00e9re is felk\u00e9sz\u00fclt. Hi\u00e1ba b\u00edrod szusszal a hosszabb t\u00e1vokat, az izmaidnak \u00e9s az inaidnak id\u0151re van sz\u00fcks\u00e9g\u00fck, hogy hozz\u00e1szokjanak az \u00faj mozg\u00e1sform\u00e1hoz. Ez\u00e9rt \u00e9rdemes r\u00f6videbb, k\u00f6nny\u0171 edz\u00e9sekkel kezdeni, \u00e9s fokozatosan n\u00f6velni a t\u00e1vot.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Minden t\u00e9len felmer\u00fcl a k\u00e9rd\u00e9s, amikor m\u00e1r nem sz\u00edvesen \u00fclsz a j\u00e9ghideg nyeregbe, hogy \u00e9rdemes-e n\u00e9ha fut\u00f3cip\u0151re cser\u00e9lni a bring\u00e1t? [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":19787,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-19786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.5 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Bring\u00e1sok fut\u00f3cip\u0151ben: egy \u00faj kutat\u00e1s meglep\u0151 eredm\u00e9nyekkel<\/title>\n<meta name=\"description\" content=\"Minden t\u00e9len felmer\u00fcl a k\u00e9rd\u00e9s, amikor m\u00e1r nem sz\u00edvesen \u00fclsz a j\u00e9ghideg nyeregbe, hogy \u00e9rdemes-e n\u00e9ha fut\u00f3cip\u0151re cser\u00e9lni a bring\u00e1t?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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