{"id":6339,"date":"2017-06-24T11:42:56","date_gmt":"2017-06-24T08:42:56","guid":{"rendered":"https:\/\/www.sfirixtra.gr\/?p=6339"},"modified":"2017-06-24T11:42:56","modified_gmt":"2017-06-24T08:42:56","slug":"i-7-xrisi-kanones-tou-runing","status":"publish","type":"post","link":"https:\/\/www.sfirixtra.gr\/?p=6339","title":{"rendered":"\u039f\u03b9 7 \u03c7\u03c1\u03c5\u03c3\u03bf\u03af \u03ba\u03b1\u03bd\u03cc\u03bd\u03b5\u03c2 \u03c4\u03bf\u03c5 Running"},"content":{"rendered":"

1. \u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 10%<\/p>\n

\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9\u03c2 \u03c4\u03b1 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03b1\u03bd\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03bb\u03bb\u03ac \u03cc\u03c7\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf 10%. \u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 10% \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c7\u03b8\u03b7\u03ba\u03b5 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03c6\u03bf\u03c1\u03ac \u03c4\u03b7 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c4\u03bf\u03c5 1980 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd Joe Henderson \u03c4\u03bf\u03bd \u03c0\u03c1\u03ce\u03c4\u03bf editor \u03c4\u03bf\u03c5 Runners World<\/p>\n

2. O \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03c9\u03bd 2 \u03c9\u03c1\u03ce\u03bd<\/p>\n

\u039d\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03b9\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 2 \u03ce\u03c1\u03b5\u03c2 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03b5\u03cd\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03c1\u03b9\u03bd \u03c0\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf 2 \u03ce\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03b4\u03b5\u03b9\u03ac\u03c3\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03c4\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03b1\u03bd \u03c4\u03bf \u03b3\u03b5\u03cd\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03cc \u03c3\u03b5 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 ( Colorado sports dietitian and marathoner Cindy Dallow, Ph.D )<\/p>\n

3. \u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03c9\u03bd 10 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd<\/p>\n

\u039e\u03b5\u03ba\u03af\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03bf\u03c5 \u03bc\u03b5 10 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b6\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c3\u03b5 \u03c4\u03bf \u03bc\u03b5 10 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1<\/p>\n

\u03a4\u03bf \u03b6\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03b7\u03bd \u03c0\u03af\u03b5\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2. \u0397 \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03af\u03c3\u03c9\u03c2 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae. \u03a4\u03bf \u03bd\u03b1 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b1 \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03bd\u03b1\u03c5\u03c4\u03af\u03b1 , \u03ba\u03c1\u03ac\u03bc\u03c0\u03b5\u03c2 \u03ae \u03ba\u03b1\u03b9 \u03b6\u03b1\u03bb\u03ac\u03b4\u03b5\u03c2.<\/p>\n

4. \u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03c9\u03bd 2 \u03b7\u03bc\u03b5\u03c1\u03ce\u03bd<\/p>\n

\u0391\u03bd \u03c0\u03bf\u03bd\u03ac\u03c2 \u03b3\u03b9\u03b1 2 \u03c3\u03b5\u03c1\u03af \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03b5\u03bd\u03ce \u03c4\u03c1\u03ad\u03c7\u03b5\u03b9\u03c2 , \u03c3\u03c4\u03b1\u03bc\u03ac\u03c4\u03b7\u03c3\u03b5 2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2<\/p>\n

2 \u03c3\u03b5\u03c1\u03af \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bc\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03cc\u03c4\u03b9 \u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc\u03c2. \u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b9 \u03b1\u03bd \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 5 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b8\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03af\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c3\u03bf\u03c5 ( Troy Smurawa, M.D., team physician for USA Triathlon )<\/p>\n

5. \u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03c9\u03bd \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd<\/p>\n

\u0393\u03b9\u03b1 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03b1\u03b3\u03ce\u03bd\u03b1, \u03b4\u03ce\u03c3\u03b5 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03bf\u03c5<\/p>\n

6. \u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5<\/p>\n

\u039a\u03bf\u03b9\u03bc\u03ae\u03c3\u03bf\u03c5 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c4\u03b7 \u03b2\u03c1\u03b1\u03b4\u03b9\u03ac \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 1.5 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03bf \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03b1\u03b9<\/p>\n

\u0391\u03bd \u03c4\u03c1\u03ad\u03c7\u03b5\u03b9\u03c2 \u03c0\u03c7 45 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03bf\u03b9\u03bc\u03ae\u03c3\u03bf\u03c5 \u03bc\u03b9\u03c3\u03ae \u03ce\u03c1\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03ba\u03ac\u03b8\u03b5 \u03b2\u03c1\u03b1\u03b4\u03b9\u03ac. ( David Claman, M.D., director of the University of California-San Francisco Sleep Disorders Center )<\/p>\n

7. O \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03c9\u03bd \u03bd\u03ad\u03c9\u03bd \u03c0\u03b1\u03c0\u03bf\u03c5\u03c4\u03c3\u03b9\u03ce\u03bd<\/p>\n

\u0391\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03ad\u03c3\u03c4\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc 600-700km<\/p>\n

\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03b9\u03c2 \u03bd\u03b1 \u03b1\u03b3\u03bf\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03bd\u03ad\u03bf \u03b6\u03b5\u03c5\u03b3\u03ac\u03c1\u03b9 \u03ba\u03ac\u03bd\u03b5 \u03c4\u03bf \u03b1\u03bb\u03bb\u03ac \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03bf \u03ba\u03b1\u03b9\u03c1\u03cc \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5 \u03c0\u03b1\u03bb\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03bd\u03ad\u03bf\u03c5.<\/p>\n

http:\/\/www.zougla.gr\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

1. \u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 10% \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9\u03c2 \u03c4\u03b1 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03b1\u03bd\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03bb\u03bb\u03ac \u03cc\u03c7\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf 10%. \u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 10% \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c7\u03b8\u03b7\u03ba\u03b5 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03c6\u03bf\u03c1\u03ac \u03c4\u03b7 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c4\u03bf\u03c5 1980 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd Joe Henderson \u03c4\u03bf\u03bd \u03c0\u03c1\u03ce\u03c4\u03bf editor \u03c4\u03bf\u03c5 Runners World 2. O \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03c4\u03c9\u03bd 2 \u03c9\u03c1\u03ce\u03bd \u039d\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03b9\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 2 \u03ce\u03c1\u03b5\u03c2 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc […]<\/p>\n","protected":false},"author":8,"featured_media":6340,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":[],"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[253],"tags":[],"class_list":["post-6339","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ygeia"],"_links":{"self":[{"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=\/wp\/v2\/posts\/6339","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6339"}],"version-history":[{"count":0,"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=\/wp\/v2\/posts\/6339\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=\/wp\/v2\/media\/6340"}],"wp:attachment":[{"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sfirixtra.gr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}