{"id":10966,"date":"2024-10-11T13:05:01","date_gmt":"2024-10-11T11:05:01","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=10966"},"modified":"2024-10-11T13:06:19","modified_gmt":"2024-10-11T11:06:19","slug":"to-je-tvoj-maraton-savjeti-za-oporavak","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2024\/10\/to-je-tvoj-maraton-savjeti-za-oporavak\/","title":{"rendered":"TO JE TVOJ MARATON: savjeti za oporavak"},"content":{"rendered":"<div  class='flex_column av-ehyyie-b9e42b2b9fe5cfc34151827bb7d671cd av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-m24l3ne4-2c71d8502a74c3413e4b15fef682cf5b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #333333\"><a style=\"color: #333333\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">Pripremali ste se s nama za svoju prvu dugu utrku<\/a> <\/span>ili novi osobni rekord kako bi protr\u010dali (polu) maraton. A kako je pravilan oporavak nakon utrke jednako va\u017ean kao i priprema za nju&#8230; pro\u010ditajte kako njegovati svoje tijelo nakon \u0161to ste uspje\u0161no pro\u0161li ciljnu liniju.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-39kehna-8bd8a69f6b1a182cc191daee142a62fc av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m24l7nj4-18315c3dd71968497fdf2889d1bec241 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">1. \u0160to u\u010diniti \u010dim prije\u0111ete ciljnu crtu?<\/span><\/h4>\n<p>Nemojte odmah stati \u2013 poku\u0161ajte se kretati jo\u0161 10-15 minuta i izbjegavajte stati\u010dko istezanje. Bol koju osje\u0107ate u mi\u0161i\u0107ima rezultat je o\u0161te\u0107enja samog mi\u0161i\u0107a, a stati\u010dko istezanje mo\u017ee pogor\u0161ati ovo o\u0161te\u0107enje. Tako\u0111er, nemojte piti velike koli\u010dine vode odmah nakon tr\u010danja.<\/p>\n<h4><span style=\"color: #808080\">2. Regeneracija unutar 1 sata nakon tr\u010danja<\/span><\/h4>\n<p>Nakon tr\u010danja, klju\u010dno je zapo\u010deti proces oporavka nadoknadom va\u017enih nutrijenata. Iznad svega, zdrava mje\u0161avina ugljikohidrata i proteina va\u017ena je za oporavak i hidrataciju mi\u0161i\u0107a. Uravnote\u017eena prehrana s raznolikim izborom vo\u0107a, povr\u0107a i ugljikohidrata va\u017ena je za dugotrajan oporavak.<\/p>\n<h4><span style=\"color: #808080\">3. Regeneracija u poslijepodnevnim satima nakon maratona<\/span><\/h4>\n<p>San ima zna\u010dajan utjecaj na regeneraciju mi\u0161i\u0107a, stoga preporu\u010damo negdje do 90 minuta popodnevnog odmora, \u0161to je optimalno za blagotvoran REM san. Izbjegavajte protuupalne lijekove protiv bolova nekoliko dana nakon maraton, jer mogu o\u0161tetiti jetru. Ako je bol jaka, bolje je posegnuti za lijekom protiv bolova.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-328467q-a36d890f299df83e874d4e5e94968dbf av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2p1s4k6-653b13b65741b5c3a0009079a156ef61\">\n.avia-image-container.av-2p1s4k6-653b13b65741b5c3a0009079a156ef61 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-2p1s4k6-653b13b65741b5c3a0009079a156ef61 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-2p1s4k6-653b13b65741b5c3a0009079a156ef61 av-styling- avia-align-center  avia-builder-el-5  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10974 avia-img-lazy-loading-not-10974 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton.jpg\" alt='' title='maraton'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton.jpg 1500w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton-400x168.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton-1030x433.jpg 1030w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton-768x323.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-1z8vmja-15b493c0627d951b905f578f1049fd0b av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m24lcg8o-833278c5471d3f05c103212250deb0ab '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">4. Prekid tr\u010danja<\/span><\/h4>\n<p>Nakon \u0161to odtr\u010dite maraton, uzmite si pet do sedam dana odmora, \u010dak i ako ste iskusan trka\u010d. Izbjegavajte naporne aktivnosti tijekom ovog razdoblja. Plivanje i vo\u017enja bicikla izvrsne su alternative.<\/p>\n<h4><span style=\"color: #808080\">5. Pri\u010dekajte s masa\u017eom<\/span><\/h4>\n<p>Iako sportska masa\u017ea mo\u017ee biti privla\u010dna, najbolje je pri\u010dekati 3 do 4 dana nakon maratona, kako biste sprije\u010dili daljnje o\u0161te\u0107enje mi\u0161i\u0107a. Neki maratoni nude nje\u017ene masa\u017ee ili vje\u017ebe istezanja s fizioterapeutima nakon tr\u010danja, \u0161to mo\u017ee biti od pomo\u0107i.<\/p>\n<h4><span style=\"color: #808080\">6. Nemojte samo sjediti na kau\u010du<\/span><\/h4>\n<p>Oporavak ne zna\u010di potpuni odmor. Mo\u017eete poku\u0161ati s nenapornim vje\u017ebama, mo\u017eda skoknite na elipti\u010dni trena\u017eer, vozite bicikl ili plivajte, no prikladne su i razne vje\u017ebe istezanja te joga. Sve ove aktivnosti smanjuju optere\u0107enje zglobova i poti\u010du cirkulaciju krvi.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-1ilr4hi-38f585c72a8b2ac00968ab2afddb3845 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dzx6e-6663ceb2a6a64e3f2202063e5458a02f\">\n.avia-image-container.av-dzx6e-6663ceb2a6a64e3f2202063e5458a02f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-dzx6e-6663ceb2a6a64e3f2202063e5458a02f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-dzx6e-6663ceb2a6a64e3f2202063e5458a02f av-styling- avia-align-center  avia-builder-el-9  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10976 avia-img-lazy-loading-not-10976 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton2.jpg\" alt='' title='maraton2'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton2.jpg 1500w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton2-400x168.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton2-1030x433.jpg 1030w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton2-768x323.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/10\/maraton2-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-turxp2-810719e0c6470652c0a25f054bcf3ad4 av_one_full  avia-builder-el-10  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m24lha5i-9883ac3de6e07ed11893b4d5506dd4c9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">7. Kada mo\u017eete ponovno po\u010deti tr\u010dati nakon maratona?<\/span><\/h4>\n<p>Ne postoji jednozna\u010dan odgovor na ovo pitanje, jer ovisi o tome koliko ste tr\u010dali i kako se osje\u0107ate. Nakon tjedan dana mo\u017eete isprobati lagana i kratka tr\u010danja do 30 minuta. Postupno pove\u0107avajte intenzitet. Slu\u0161ajte svoje tijelo i izbjegavajte ishitreni trening.<\/p>\n<h4><span style=\"color: #808080\">8. Ne uvodite nove aktivnosti<\/span><\/h4>\n<p>Tjedan nakon maratona nije vrijeme za eksperimentiranje s novim aktivnostima vje\u017ebanja. Dr\u017eite se onoga na \u0161to je va\u0161e tijelo naviklo i postupno uvodite nove aktivnosti. Ako vam lagani treninzi ne predstavljaju problem u prvom ili drugom tjednu nakon maratona, mo\u017eete krenuti s treninzima snage s laganim utezima i izvo\u0111enjem vje\u017ebi na mjestu.<\/p>\n<h4><span style=\"color: #808080\">9. Slu\u0161ajte svoje tijelo<\/span><\/h4>\n<p>Obratite pozornost na to kako va\u0161e tijelo reagira na razli\u010dita optere\u0107enja. Ako vam treba vi\u0161e vremena za oporavak, uzmite ga. Neki stru\u010dnjaci preporu\u010duju 1 dan odmora za svakih 1,5 pretr\u010danih kilometara, a neki \u010dak 1 dan odmora za svaki pretr\u010dani kilometar. Op\u0107enite formule za odmor nakon maratona definitivno nema, najbolji recept je slu\u0161ati svoje tijelo.<\/p>\n<h4><span style=\"color: #808080\">10. Trebam li stvarno odmor za oporavak, ako se osje\u0107am dobro nakon maratona?<\/span><\/h4>\n<p>Jednom rije\u010dju da. \u010cak i ako se osje\u0107ate spremnim za nove izazove, va\u0161e tijelo nije, a nemarnim treningom pove\u0107avate rizik od ozljeda. Radije sagorite vi\u0161ak energije uz tjedan ili dva lagane vje\u017ebe.<\/p>\n<p>Pravilan oporavak od maratona sprije\u010dit \u0107e ozljede i potaknuti dugoro\u010dni natjecateljski uspjeh. Pridr\u017eavanje stru\u010dnih savjeta i strategija, pomo\u0107i \u0107e vam da se nakon maratona vratite sna\u017eni i otporni. \u010cestitamo na uspjehu!<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pripremali ste se s nama za svoju prvu dugu utrku ili novi osobni rekord kako bi protr\u010dali (polu) maraton. A kako je pravilan oporavak nakon utrke jednako va\u017ean kao i priprema za nju&#8230;<\/p>\n","protected":false},"author":5,"featured_media":10969,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svatko i svagdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":137,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-10966","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TO JE TVOJ MARATON: savjeti za oporavak - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Pripremali ste se s nama za svoju prvu dugu utrku ili novi osobni rekord kako bi protr\u010dali (polu) maraton.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.hr\/blog\/2024\/10\/to-je-tvoj-maraton-savjeti-za-oporavak\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TO JE TVOJ MARATON: savjeti za oporavak - 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