{"id":11892,"date":"2026-03-24T10:51:02","date_gmt":"2026-03-24T09:51:02","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=11892"},"modified":"2026-03-24T10:51:02","modified_gmt":"2026-03-24T09:51:02","slug":"zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/","title":{"rendered":"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu"},"content":{"rendered":"<div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 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-mn4eyslj-cb7cd737e371f40f91929cd528d583d7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tr\u010danje je jedna od najpristupa\u010dnijih i najpopularnijih sportskih aktivnosti na svijetu. Potrebne su tek kvalitetne tenisice, malo slobodnog vremena i dobra volja. Upravo zbog te jednostavnosti mnogi rekreativci misle da je dovoljno samo tr\u010dati kako bi napredovali. No dugoro\u010dno gledano, tr\u010danje i trening snage \u010dine mnogo u\u010dinkovitiju kombinaciju. Sve vi\u0161e fitness stru\u010dnjaka i trenera danas nagla\u0161ava va\u017enost treninga snage za trka\u010de. Sna\u017eniji mi\u0161i\u0107i poma\u017eu tijelu da bolje podnosi optere\u0107enje, pobolj\u0161avaju samo tr\u010danje i smanjuju rizik od ozljeda. Kada se pravilno kombiniraju, tr\u010danje i trening snage mogu zna\u010dajno unaprijediti ukupnu kondiciju i omogu\u0107iti stabilan napredak bez preoptere\u0107enja.<\/p>\n<p>Upravo zato je va\u017eno razumjeti kako trening snage utje\u010de na tijelo trka\u010da i na koji ga na\u010din uklopiti u tjedni raspored.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-2  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-mn4fn5k3-6723bd634f98f36c2fa77667ea6a5ff8\">\n.avia-image-container.av-mn4fn5k3-6723bd634f98f36c2fa77667ea6a5ff8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mn4fn5k3-6723bd634f98f36c2fa77667ea6a5ff8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mn4fn5k3-6723bd634f98f36c2fa77667ea6a5ff8 av-styling- avia-align-center  avia-builder-el-3  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-11896 avia-img-lazy-loading-not-11896 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_3.jpg\" alt='' title='trening snage_3'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_3.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_3-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_3-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_3-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_3-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mn4f0914-54e09343f5989b3d5cec11da97d94983 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Za\u0161to je trening snage va\u017ean za trka\u010de<\/span><\/h5>\n<p>Mnogi rekreativni trka\u010di usmjereni su isklju\u010divo na kilometra\u017eu i tempo. Me\u0111utim, tijelo koje tr\u010di mora se nositi s ponavljaju\u0107im udarcima o podlogu, stabilizacijom zglobova i dugotrajnim naporom. Bez dovoljno sna\u017enih mi\u0161i\u0107a, ti se zahtjevi s vremenom pretvaraju u optere\u0107enje koje pove\u0107ava rizik od ozljeda. Trening snage poma\u017ee oja\u010dati mi\u0161i\u0107e nogu, stabilizirati zglobove i pobolj\u0161ati dr\u017eanje tijela tijekom tr\u010danja. Sna\u017eniji mi\u0161i\u0107i tako\u0111er omogu\u0107uju u\u010dinkovitiji prijenos energije pri svakom koraku, \u0161to zna\u010di da trka\u010d tro\u0161i manje energije pri istoj brzini.<\/p>\n<p>Jo\u0161 jedna va\u017ena prednost jest prevencija ozljeda. Problemi poput bolova u koljenima, upala tetiva ili bolova u donjem dijelu le\u0111a \u010desto su povezani s mi\u0161i\u0107nom neravnote\u017eom ili slabom stabilno\u0161\u0107u. Redoviti trening snage poma\u017ee izjedna\u010diti te neravnote\u017ee i stvoriti \u010dvrstu osnovu za dugoro\u010dno tr\u010danje.<\/p>\n<h5><span style=\"color: #808080\">Snaga i ekonomija tr\u010danja<\/span><\/h5>\n<p>Jedan od klju\u010dnih pojmova u svijetu tr\u010danja jest takozvana \u201eekonomija tr\u010danja\u201c. Taj pojam opisuje koliko energije tijelo tro\u0161i pri odre\u0111enoj brzini. \u0160to je ekonomija tr\u010danja bolja, to trka\u010d mo\u017ee dulje odr\u017eavati tempo uz manji osje\u0107aj umora. Trening snage ima va\u017enu ulogu u pobolj\u0161anju ekonomije tr\u010danja. Sna\u017eniji mi\u0161i\u0107i nogu omogu\u0107uju sna\u017eniji i stabilniji odraz od podloge, dok stabilan i sna\u017ean trup odr\u017eava tijelo u optimalnom polo\u017eaju. Kada tijelo radi u\u010dinkovitije, svaki korak postaje energetski ekonomi\u010dniji. U praksi to zna\u010di da trka\u010d mo\u017ee tr\u010dati dulje ili br\u017ee uz manji napor.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-6  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-mn4fib57-cfce6904f90b9312ee1326b6ed4c91f5\">\n.avia-image-container.av-mn4fib57-cfce6904f90b9312ee1326b6ed4c91f5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mn4fib57-cfce6904f90b9312ee1326b6ed4c91f5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mn4fib57-cfce6904f90b9312ee1326b6ed4c91f5 av-styling- avia-align-center  avia-builder-el-7  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-11894 avia-img-lazy-loading-not-11894 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage-1.jpg\" alt='' title='trening snage (1)'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage-1.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage-1-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage-1-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage-1-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage-1-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mn4f2knt-f5ed7770a1360a47d0f0d0314a0d36cb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Koje su mi\u0161i\u0107ne skupine najva\u017enije za trka\u010de<\/span><\/h5>\n<p>Iako je jasno da tr\u010danje najvi\u0161e optere\u0107uje noge, cijelo tijelo sudjeluje u pokretu. Upravo zato trening snage za trka\u010de ne bi trebao biti usmjeren samo na jednu skupinu mi\u0161i\u0107a. Najva\u017eniju ulogu imaju mi\u0161i\u0107i nogu. Kvadricepsi, stra\u017enja lo\u017ea i gluteusi, to jest mi\u0161i\u0107i stra\u017enjice, stvaraju snagu potrebnu za odraz i stabilnost tijekom kretanja. Posebno su va\u017eni gluteusi, koji stabiliziraju kukove i poma\u017eu odr\u017eati pravilan polo\u017eaj tijela.<\/p>\n<p>Mi\u0161i\u0107i trupa jednako su va\u017eni. Stabilan trup omogu\u0107uje bolju kontrolu pokreta i smanjuje nepotrebno ljuljanje tijela tijekom tr\u010danja. Time se \u0161tedi energija i smanjuje optere\u0107enje na donji dio le\u0111a. Ne treba zanemariti ni gornji dio tijela. Ramena i le\u0111a sudjeluju u pokretu ruku, koji poma\u017ee odr\u017eati ritam i ravnote\u017eu tijekom tr\u010danja, a ti mi\u0161i\u0107i posebno su u akciji pri intenzivnjim, sprinterskim dionicama.<\/p>\n<h5><span style=\"color: #808080\">Vje\u017ebe snage koje posebno koriste trka\u010dima<\/span><\/h5>\n<p>Trening snage za trka\u010de ne mora biti pretjerano kompliciran niti zahtijevati veliku koli\u010dinu opreme. Brojne u\u010dinkovite vje\u017ebe mogu se izvoditi s vlastitom te\u017einom tijela. \u010cu\u010dnjevi su jedna od najva\u017enijih vje\u017ebi jer aktiviraju kvadricepse, gluteuse i trup. Oni razvijaju snagu potrebnu za stabilan i sna\u017ean odraz pri tr\u010danju. Iskoraci su tako\u0111er izuzetno korisni jer opona\u0161aju pokret koraka. Ova vje\u017eba ja\u010da mi\u0161i\u0107e nogu, ali i pobolj\u0161ava ravnote\u017eu i koordinaciju.<\/p>\n<p>Plank i sli\u010dne vje\u017ebe poma\u017eu stabilizirati trup. Podizanje na prste ja\u010da mi\u0161i\u0107e listova i Ahilovu tetivu, koji su klju\u010dni za amortizaciju i odraz tijekom tr\u010danja. Za naprednije vje\u017eba\u010de korisno je i u trening ubaciti neku varijantu mrtvog dizanja, kao efikasne vje\u017ebe za cijeli donji dio tijela. Kvalitetan dodatak su i pliometrijske vje\u017ebe poput skokova ili kratkih eksplozivnih pokreta. One razvijaju eksplozivnost i elasti\u010dnost mi\u0161i\u0107a.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-10  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-mn4fka4o-bd61b930ea3cb75ab00cbd9b63007ed7\">\n.avia-image-container.av-mn4fka4o-bd61b930ea3cb75ab00cbd9b63007ed7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mn4fka4o-bd61b930ea3cb75ab00cbd9b63007ed7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mn4fka4o-bd61b930ea3cb75ab00cbd9b63007ed7 av-styling- avia-align-center  avia-builder-el-11  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-11895 avia-img-lazy-loading-not-11895 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_2.jpg\" alt='' title='trening snage_2'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_2.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_2-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_2-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_2-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_2-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mn4f3zyr-6c2e55424ed687a342c8ab8f91b74d09 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Kako uklopiti trening snage u tjedni raspored<\/span><\/h5>\n<p>Jedno od naj\u010de\u0161\u0107ih pitanja koje trka\u010di postavljaju jest kada odraditi trening snage. Odgovor ovisi o razini iskustva i ukupnom volumenu treninga. Za ve\u0107inu rekreativaca idealna su dva treninga snage tjedno. Oni se mogu kombinirati s laganim trka\u010dkim treninzima ili izvoditi u dane kada nema intenzivnog tr\u010danja. Va\u017eno je izbjegavati te\u017eak trening snage neposredno prije dugog ili zahtjevnog tr\u010danja. Umorni mi\u0161i\u0107i tada mogu pove\u0107ati rizik od ozljeda i smanjiti kvalitetu treninga.<\/p>\n<h5><span style=\"color: #808080\">Ravnote\u017ea izme\u0111u treninga i odmora<\/span><\/h5>\n<p>Jednako kao i sam trening, va\u017ean je i odmor. Tijelo postaje sna\u017enije tijekom oporavka, kada se mi\u0161i\u0107i obnavljaju i prilago\u0111avaju novom optere\u0107enju. Pretjerivanje s treningom snage mo\u017ee imati suprotan u\u010dinak i dovesti do kroni\u010dnog umora. Zato je va\u017eno prona\u0107i ravnote\u017eu izme\u0111u tr\u010danja, treninga snage i odmora. Kvalitetan san, istezanje i lagane aktivnosti poput hodanja mogu pomo\u0107i u oporavku i smanjiti osje\u0107aj umora.<\/p>\n<h5><span style=\"color: #808080\">Postupno pove\u0107avanje optere\u0107enja<\/span><\/h5>\n<p>Kao i kod tr\u010danja, i trening snage treba uvoditi postupno. Po\u010detnici \u010desto rade pogre\u0161ku poku\u0161avaju\u0107i prebrzo pove\u0107ati te\u017eine ili broj ponavljanja. Bolje je zapo\u010deti s osnovnim vje\u017ebama i manjim optere\u0107enjem te postupno pove\u0107avati intenzitet. Tijelo se tako mo\u017ee prilagoditi novim zahtjevima bez nepotrebnog stresa za mi\u0161i\u0107e i zglobove. Redovitost je va\u017enija od intenziteta. Dva kvalitetna treninga snage tjedno mogu imati ve\u0107i u\u010dinak od povremenih, ali vrlo napornih treninga.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-14  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-mn4fpium-e8a72f0425cd3fe4410b306f7fba2153\">\n.avia-image-container.av-mn4fpium-e8a72f0425cd3fe4410b306f7fba2153 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mn4fpium-e8a72f0425cd3fe4410b306f7fba2153 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mn4fpium-e8a72f0425cd3fe4410b306f7fba2153 av-styling- avia-align-center  avia-builder-el-15  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-11897 avia-img-lazy-loading-not-11897 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_4.jpg\" alt='' title='trening snage_4'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_4.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_4-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_4-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_4-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/trening-snage_4-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-16  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mn4f5fap-534e6b79aef1d4b909abce373238688c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Dugoro\u010dne prednosti kombiniranja tr\u010danja i snage<\/span><\/h5>\n<p>Trka\u010di koji redovito treniraju snagu \u010desto primje\u0107uju brojne prednosti. Osim smanjenog rizika od ozljeda, pobolj\u0161avaju se stabilnost, koordinacija i u\u010dinkovitost pokreta. Sna\u017enije tijelo tako\u0111er se lak\u0161e nosi s duljim treninzima i zahtjevnijim dionicama poput uzbrdica. To dugoro\u010dno omogu\u0107uje stabilan napredak i ve\u0107e u\u017eivanje u tr\u010danju. Kombinacija tr\u010danja i treninga snage tako\u0111er doprinosi op\u0107oj tjelesnoj spremnosti. Razvijaju se snaga, izdr\u017eljivost i mobilnost, \u0161to je temelj zdravog i aktivnog na\u010dina \u017eivota.<\/p>\n<h5><span style=\"color: #808080\">Sna\u017eno tijelo kao temelj dobrog tr\u010danja<\/span><\/h5>\n<p>Tr\u010danje i trening snage nisu, kao \u0161to se nekada mislilo, suprotstavljene aktivnosti, ve\u0107 savr\u0161eno nadopunjuju jedna drugu. Dok tr\u010danje razvija izdr\u017eljivost i kardiovaskularnu kondiciju, trening snage stvara stabilnost i otpornost tijela. Upravo ta kombinacija omogu\u0107uje sigurniji i u\u010dinkovitiji napredak. Trka\u010d koji razvija snagu, mobilnost i stabilnost dugoro\u010dno \u0107e biti otporniji na ozljede i spremniji za nove izazove.<\/p>\n<p>Kada se trening snage uklju\u010di u rutinu na promi\u0161ljen na\u010din, tr\u010danje postaje lak\u0161e, u\u010dinkovitije i ugodnije. Rezultat nije samo bolja forma, nego i sna\u017enije tijelo spremno za sve kilometre koji tek dolaze.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":11893,"comment_status":"closed","ping_status":"closed","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":138,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-11892","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>Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Rekreativci misle da je dovoljno samo tr\u010dati kako bi napredovali. No dugoro\u010dno gledano, tr\u010danje i trening snage \u010dine mnogo u\u010dinkovitiju kombinaciju...\" \/>\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\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu - Intersport Blog HR\" \/>\n<meta property=\"og:description\" content=\"Rekreativci misle da je dovoljno samo tr\u010dati kako bi napredovali. No dugoro\u010dno gledano, tr\u010danje i trening snage \u010dine mnogo u\u010dinkovitiju kombinaciju...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog HR\" \/>\n<meta property=\"article:published_time\" content=\"2026-03-24T09:51:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Barbara\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisao\/la\" \/>\n\t<meta name=\"twitter:data1\" content=\"Barbara\" \/>\n\t<meta name=\"twitter:label2\" content=\"Procijenjeno vrijeme \u010ditanja\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/\"},\"author\":{\"name\":\"Barbara\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"headline\":\"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu\",\"datePublished\":\"2026-03-24T09:51:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/\"},\"wordCount\":5613,\"image\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg\",\"articleSection\":[\"Tr\u010danje\"],\"inLanguage\":\"hr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/\",\"url\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/\",\"name\":\"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu - Intersport Blog HR\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg\",\"datePublished\":\"2026-03-24T09:51:02+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"description\":\"Rekreativci misle da je dovoljno samo tr\u010dati kako bi napredovali. No dugoro\u010dno gledano, tr\u010danje i trening snage \u010dine mnogo u\u010dinkovitiju kombinaciju...\",\"breadcrumb\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#breadcrumb\"},\"inLanguage\":\"hr\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"hr\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#primaryimage\",\"url\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg\",\"contentUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg\",\"width\":1000,\"height\":500},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.intersport.hr\/blog\/homepage\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#website\",\"url\":\"https:\/\/www.intersport.hr\/blog\/\",\"name\":\"Intersport Blog HR\",\"description\":\"Sport &amp; fitness news, articles and advice for athletes of all abilities.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.intersport.hr\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"hr\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\",\"name\":\"Barbara\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"hr\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=mm&r=g\",\"caption\":\"Barbara\"},\"url\":\"https:\/\/www.intersport.hr\/blog\/author\/barbarajanzekovic\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu - Intersport Blog HR","description":"Rekreativci misle da je dovoljno samo tr\u010dati kako bi napredovali. No dugoro\u010dno gledano, tr\u010danje i trening snage \u010dine mnogo u\u010dinkovitiju kombinaciju...","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:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/","og_locale":"hr_HR","og_type":"article","og_title":"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu - Intersport Blog HR","og_description":"Rekreativci misle da je dovoljno samo tr\u010dati kako bi napredovali. No dugoro\u010dno gledano, tr\u010danje i trening snage \u010dine mnogo u\u010dinkovitiju kombinaciju...","og_url":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/","og_site_name":"Intersport Blog HR","article_published_time":"2026-03-24T09:51:02+00:00","og_image":[{"width":1000,"height":500,"url":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg","type":"image\/jpeg"}],"author":"Barbara","twitter_card":"summary_large_image","twitter_misc":{"Napisao\/la":"Barbara","Procijenjeno vrijeme \u010ditanja":"7 minuta"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#article","isPartOf":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/"},"author":{"name":"Barbara","@id":"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f"},"headline":"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu","datePublished":"2026-03-24T09:51:02+00:00","mainEntityOfPage":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/"},"wordCount":5613,"image":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg","articleSection":["Tr\u010danje"],"inLanguage":"hr"},{"@type":"WebPage","@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/","url":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/","name":"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu - Intersport Blog HR","isPartOf":{"@id":"https:\/\/www.intersport.hr\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#primaryimage"},"image":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg","datePublished":"2026-03-24T09:51:02+00:00","author":{"@id":"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f"},"description":"Rekreativci misle da je dovoljno samo tr\u010dati kako bi napredovali. No dugoro\u010dno gledano, tr\u010danje i trening snage \u010dine mnogo u\u010dinkovitiju kombinaciju...","breadcrumb":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#breadcrumb"},"inLanguage":"hr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/"]}]},{"@type":"ImageObject","inLanguage":"hr","@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#primaryimage","url":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg","contentUrl":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38.jpg","width":1000,"height":500},{"@type":"BreadcrumbList","@id":"https:\/\/www.intersport.hr\/blog\/2026\/03\/zasto-je-trening-snage-vazan-za-trkace-i-kako-ga-pravilno-ukljuciti-u-rutinu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.intersport.hr\/blog\/homepage\/"},{"@type":"ListItem","position":2,"name":"Za\u0161to je trening snage va\u017ean za trka\u010de i kako ga pravilno uklju\u010diti u rutinu"}]},{"@type":"WebSite","@id":"https:\/\/www.intersport.hr\/blog\/#website","url":"https:\/\/www.intersport.hr\/blog\/","name":"Intersport Blog HR","description":"Sport &amp; fitness news, articles and advice for athletes of all abilities.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.intersport.hr\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"hr"},{"@type":"Person","@id":"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f","name":"Barbara","image":{"@type":"ImageObject","inLanguage":"hr","@id":"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=mm&r=g","caption":"Barbara"},"url":"https:\/\/www.intersport.hr\/blog\/author\/barbarajanzekovic\/"}]}},"comments":0,"read_time_minutes":7,"thumbnail":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/03\/main-38-1000x430.jpg","_links":{"self":[{"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/posts\/11892","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/comments?post=11892"}],"version-history":[{"count":2,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/posts\/11892\/revisions"}],"predecessor-version":[{"id":11899,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/posts\/11892\/revisions\/11899"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/media\/11893"}],"wp:attachment":[{"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/media?parent=11892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/categories?post=11892"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/tags?post=11892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}