{"id":12230,"date":"2026-09-18T12:47:15","date_gmt":"2026-09-18T10:47:15","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=12230"},"modified":"2026-09-18T12:47:15","modified_gmt":"2026-09-18T10:47:15","slug":"koliko-puta-tjedno-trcati-kako-sloziti-rutinu-i-napredovati-bez-pretjerivanja","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2026\/09\/koliko-puta-tjedno-trcati-kako-sloziti-rutinu-i-napredovati-bez-pretjerivanja\/","title":{"rendered":"Koliko puta tjedno tr\u010dati? Kako slo\u017eiti rutinu i napredovati bez pretjerivanja"},"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-mu6t27l5-be2855f87a1c50f5da8ed12eff311ba2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tr\u010danje je zadnjih godina postalo jedna od najpopularnijih rekreativnih aktivnosti. I nije te\u0161ko shvatiti za\u0161to. Mo\u017eete tr\u010dati gotovo bilo gdje, sami birate kada \u0107ete odraditi trening, a za po\u010detak vam ne trebaju \u010dlanarina, posebna dvorana ni velika koli\u010dina opreme. Dovoljne su kvalitetne tenisice, udobna sportska odje\u0107a i malo dobre volje. Redovito tr\u010danje pozitivno djeluje na kardiovaskularnu kondiciju, poma\u017ee u odr\u017eavanju tjelesne forme te razvija izdr\u017eljivost. Mnogima je ono i odli\u010dan na\u010din za osloba\u0111anje od svakodnevnog stresa. Vrijeme provedeno na svje\u017eem zraku i osje\u0107aj nakon zavr\u0161enog treninga \u010desto postaju jednako va\u017eni kao prije\u0111eni kilometri.<\/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'     ><section  class='av_textblock_section av-mu6t664w-f671a7232b9eeddc87985bd2d7b1db91 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Naj\u010de\u0161\u0107a po\u010detni\u010dka pogre\u0161ka: previ\u0161e i prebrzo<\/span><\/h5>\n<p>\u010cinjenica da je tr\u010danje toliko jednostavno i dostupno ima i drugu stranu. Po\u010detnici \u010desto naprave istu pogre\u0161ku: jednostavno krenu tr\u010dati. Obujete tenisice, iza\u0111ete iz ku\u0107e i krenete tempom koji vam se \u010dini prirodnim. Nakon nekoliko minuta ostajete bez daha, noge postaju te\u0161ke, a planiranih pola sata tr\u010danja zavr\u0161ava nakon desetak minuta. Ako se ista situacija ponovi nekoliko puta, lako je izgubiti motivaciju i zaklju\u010diti da tr\u010danje jednostavno nije za vas.<\/p>\n<p><em>Problem naj\u010de\u0161\u0107e nije u tr\u010danju, nego u na\u010dinu na koji ste po\u010deli.<\/em><\/p>\n<p>Po\u010detnici \u010desto tr\u010de tempom koji je za njih prebrz. Uz to \u017eele odmah istr\u010dati nekoliko kilometara bez zaustavljanja ili u prvom naletu motivacije odrade previ\u0161e treninga. Tijelu je, me\u0111utim, potrebno vrijeme da se prilagodi novom optere\u0107enju. Kondicija se gradi postupno, a mi\u0161i\u0107i, tetive i zglobovi tako\u0111er se trebaju naviknuti na ponavljaju\u0107e optere\u0107enje koje donosi tr\u010danje. Sporiji po\u010detak zato nije znak lo\u0161e forme. Upravo suprotno, mo\u017ee biti jedan od najboljih na\u010dina da tr\u010danje dugoro\u010dno postane dio va\u0161e rutine.<\/p>\n<h5><span style=\"color: #808080\">Hodanje je dio treninga, a ne znak neuspjeha<\/span><\/h5>\n<p>Ako tek po\u010dinjete tr\u010dati, ne morate od prvog treninga tr\u010dati bez prestanka. Kombiniranje tr\u010danja i hodanja jedan je od najjednostavnijih na\u010dina za izgradnju po\u010detne kondicije. Va\u017eno je i da tr\u010dite dovoljno lagano. Kao jednostavan pokazatelj mo\u017eete koristiti takozvani \u201etalk test\u201c. Tijekom laganog tr\u010danja trebali biste mo\u0107i izgovoriti nekoliko re\u010denica bez potrebe da nakon svake rije\u010di hvatate zrak. Ako ne mo\u017eete, usporite. Cilj prvih treninga nije brzina. Cilj je stvoriti bazu zbog koje \u0107ete s vremenom mo\u0107i tr\u010dati dulje i osje\u0107ati se ugodnije.<\/p>\n<h5><span style=\"color: #808080\">Koliko puta tjedno tr\u010dati?<\/span><\/h5>\n<p>Kada se pojavi po\u010detni entuzijazam, lako je po\u017eeljeti tr\u010dati gotovo svaki dan. No vi\u0161e treninga ne zna\u010di automatski i br\u017ei napredak. Za ve\u0107inu po\u010detnika dva do tri trka\u010dka treninga tjedno sasvim su dovoljna. Takav raspored omogu\u0107uje tijelu da se izme\u0111u treninga oporavi, a istovremeno stvara kontinuitet potreban za napredak. Ako ste potpuno novi u tr\u010danju, po\u010dnite s dva treninga tjedno. Kada osjetite da se tijelo dobro prilagodilo, mo\u017eete dodati tre\u0107i. Rekreativci koji ve\u0107 imaju odre\u0111enu kondicijsku bazu mogu tr\u010dati tri do \u010detiri puta tjedno, ovisno o ciljevima, iskustvu i drugim aktivnostima. Izme\u0111u dva po\u010detni\u010dka trka\u010dka treninga dobro je ostaviti barem jedan dan bez tr\u010danja. Primjerice, mo\u017eete tr\u010dati ponedjeljkom, srijedom i subotom, dok ostale dane koristite za odmor, hodanje, trening snage ili neku drugu aktivnost.<\/p>\n<\/div><\/section><\/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'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mu6ttwgt-9fe39838f43c3c439cc7d15882b83368\">\n.avia-image-container.av-mu6ttwgt-9fe39838f43c3c439cc7d15882b83368 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mu6ttwgt-9fe39838f43c3c439cc7d15882b83368 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mu6ttwgt-9fe39838f43c3c439cc7d15882b83368 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-12232 avia-img-lazy-loading-not-12232 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_1-4.jpg\" alt='' title='tr\u010danje_1 (4)'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_1-4.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_1-4-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_1-4-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_1-4-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_1-4-845x321.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-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mu6tdagr-abf2f29db06f001229ea639c2d27e7d9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Koliko minuta treba trajati trening?<\/span><\/h5>\n<p>Ako ste po\u010detnik, zaboravite za po\u010detak na kilometre. Puno je jednostavnije trening pratiti prema vremenu. Za prve treninge dovoljno je izdvojiti izme\u0111u 20 i 30 minuta, pri \u010demu ne morate cijelo vrijeme tr\u010dati. Kombinirajte intervale laganog tr\u010danja i hodanja te postupno produljujte vrijeme provedeno u tr\u010danju.<\/p>\n<p>Jednostavan plan za prva \u010detiri tjedna mo\u017ee izgledati ovako:<\/p>\n<p><span style=\"color: #808080\"><strong>1. tjedan:<\/strong><\/span> zapo\u010dnite s pet minuta brzog hodanja. Nakon toga izmjenjujte jednu minutu laganog tr\u010danja i dvije minute hodanja. Ponovite \u0161est do osam puta.<br \/>\n<span style=\"color: #808080\"><strong>2. tjedan:<\/strong> <\/span>nakon zagrijavanja tr\u010dite dvije minute pa hodajte dvije minute. Ponovite \u0161est puta.<br \/>\n<span style=\"color: #808080\"><strong>3. tjedan:<\/strong><\/span> tr\u010dite tri do \u010detiri minute, nakon \u010dega slijede dvije minute hodanja. Ponovite pet do \u0161est puta.<br \/>\n<span style=\"color: #808080\"><strong>4. tjedan:<\/strong><\/span> poku\u0161ajte tr\u010dati pet minuta pa hodati jednu do dvije minute. Ponovite \u010detiri do pet puta.<\/p>\n<p>Ovaj raspored nije strogo pravilo. Ako vam je neki korak jo\u0161 uvijek zahtjevan, ponovite isti tjedan. Nema potrebe pove\u0107avati minuta\u017eu samo zato \u0161to je prema planu vrijeme za sljede\u0107u fazu. S druge strane, ako ve\u0107 imate dobru kondicijsku bazu zahvaljuju\u0107i planinarenju, biciklizmu ili drugim sportovima, mo\u017eda \u0107ete mo\u0107i po\u010deti s ne\u0161to duljim intervalima tr\u010danja. Va\u017eno je da trening ne zavr\u0161avate potpuno iscrpljeni. Posebno u po\u010detku bolje je stati s osje\u0107ajem da biste mogli napraviti jo\u0161 malo nego svaki trening zavr\u0161iti na granici svojih mogu\u0107nosti.<\/p>\n<\/div><\/section><\/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-mu6texq3-e720207f27d426d68a81fc2c0bab68ec '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Kada po\u010deti produljivati trening?<\/span><\/h5>\n<p>Prvi veliki cilj mo\u017ee biti 20 do 30 minuta kontinuiranog laganog tr\u010danja. Kada tu minuta\u017eu mo\u017eete odraditi ugodno, bez hvatanja zraka i osje\u0107aja potpune iscrpljenosti, mo\u017eete po\u010deti postupno produljivati jedan od treninga. Ako, primjerice, tr\u010dite tri puta tjedno po 30 minuta, dva treninga mo\u017eete ostaviti na istoj minuta\u017ei, a tre\u0107i produljiti na 35 minuta. Kada se tijelo prilagodi, dulji trening mo\u017ee narasti na 40 minuta. Ne morate istovremeno pove\u0107avati trajanje svih treninga. Isto vrijedi i za brzinu. Ako ste upravo po\u010deli tr\u010dati dulje, nemojte istovremeno poku\u0161avati zna\u010dajno ubrzati tempo. Promijenite jednu stvar, pustite tijelo da se na nju prilagodi i tek onda krenite dalje.<\/p>\n<h5><span style=\"color: #808080\">Rutina nije rezervirana samo za ozbiljne trka\u010de<\/span><\/h5>\n<p>Kada \u010dujete rije\u010di \u201eplan treninga\u201c, mo\u017eda pomislite na profesionalne sporta\u0161e koji se pripremaju za utrke. No upravo po\u010detnicima rutina mo\u017ee najvi\u0161e pomo\u0107i. Ako tr\u010dite samo kada vam se tr\u010di, lako se dogodi da izme\u0111u dva treninga pro\u0111e deset dana. Po\u010detni entuzijazam mo\u017ee vas odvesti i u drugu krajnost pa \u0107ete u nekoliko dana odraditi \u010detiri treninga, nakon \u010dega slijedi tjedan bez tr\u010danja. Rutina stvara ravnote\u017eu. Odredite dane u tjednu koji su namijenjeni tr\u010danju i poku\u0161ajte ih se dr\u017eati. Na taj na\u010din trening postupno postaje dio svakodnevice.<\/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-mu6tv815-501ad4fd49b054b35afd6fc03fb5b84d\">\n.avia-image-container.av-mu6tv815-501ad4fd49b054b35afd6fc03fb5b84d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mu6tv815-501ad4fd49b054b35afd6fc03fb5b84d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mu6tv815-501ad4fd49b054b35afd6fc03fb5b84d 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-12234 avia-img-lazy-loading-not-12234 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_2-6.jpg\" alt='' title='tr\u010danje_2 (6)'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_2-6.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_2-6-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_2-6-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_2-6-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_2-6-845x321.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-mu6they8-1f1008cdcb4029fab3deda8548a46b62 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Ne mora svaki trening biti te\u017eak<\/span><\/h5>\n<p>Jedna od \u010destih pogre\u0161aka rekreativaca doga\u0111a se upravo onda kada tr\u010danje napokon postane lak\u0161e. Odjednom \u017eelite tr\u010dati \u010de\u0161\u0107e, br\u017ee i dulje. No ne mora svaki trening zavr\u0161iti novim osobnim rekordom. Ve\u0107ina po\u010detni\u010dkih treninga trebala bi biti lagana i kontrolirana. Kada izgradite kondiciju i tr\u010danje postane redoviti dio va\u0161e rutine, mo\u017eete postupno uvoditi razli\u010dite vrste treninga. Jedan trening mo\u017ee biti ne\u0161to dulji, drugi kra\u0107i i lagan, a kasnije mo\u017eete povremeno uklju\u010diti i kra\u0107e br\u017ee dionice. Tako \u0107e treninzi postati raznovrsniji, a tijelo ne\u0107e svaki put biti izlo\u017eeno jednakom optere\u0107enju.<\/p>\n<h5><span style=\"color: #808080\">Oprema koja \u010dini razliku<\/span><\/h5>\n<p>Najva\u017eniji dio opreme svakako su kvalitetne tenisice za tr\u010danje. One trebaju odgovarati va\u0161em stopalu, podlozi na kojoj \u0107ete naj\u010de\u0161\u0107e tr\u010dati i na\u010dinu na koji se kre\u0107ete. Ako \u0107ete ve\u0107inom tr\u010dati asfaltom, birajte cestovne modele, dok su za \u0161umske i planinske staze namijenjene trail tenisice s izra\u017eenijim potplatom i boljim prianjanjem. Uz tenisice, dovoljna vam je udobna i prozra\u010dna sportska odje\u0107a koja dobro odvodi vlagu. Sportski sat, prsluk za hidrataciju i brojni drugi dodaci mogu biti korisni kada tr\u010danje postane redoviti dio va\u0161e rutine, no nisu nu\u017eni za prve treninge.<\/p>\n<h5><span style=\"color: #808080\">Odmor je sastavni dio trka\u010dke rutine<\/span><\/h5>\n<p>Napredak se ne doga\u0111a samo dok tr\u010dite. Tijelu je nakon optere\u0107enja potreban oporavak. Zato u tjednom rasporedu ostavite dane bez tr\u010danja. Obratite pa\u017enju i na san, prehranu i hidrataciju, posebno ako uz tr\u010danje prakticirate druge sportove. Nau\u010dite slu\u0161ati tijelo. Umor nakon treninga je o\u010dekivan, ali stalna iscrpljenost, bol koja se pogor\u0161ava ili osje\u0107aj da se od jednog do drugog treninga ne uspijevate oporaviti, znak su da biste trebali smanjiti optere\u0107enje i po potrebi potra\u017eiti savjet stru\u010dnjaka. Presko\u010diti jedan trening kada je tijelu potreban odmor ne\u0107e poni\u0161titi sav prethodni trud. Dugoro\u010dna dosljednost puno je va\u017enija od jednog odra\u0111enog 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-mu6tzya6-9405fd93ac05fe796b1af6e5eff0f211\">\n.avia-image-container.av-mu6tzya6-9405fd93ac05fe796b1af6e5eff0f211 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mu6tzya6-9405fd93ac05fe796b1af6e5eff0f211 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mu6tzya6-9405fd93ac05fe796b1af6e5eff0f211 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-12235 avia-img-lazy-loading-not-12235 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_3-3.jpg\" alt='' title='tr\u010danje_3 (3)'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_3-3.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_3-3-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_3-3-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_3-3-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/09\/trcanje_3-3-845x321.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-16  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mu6tiso1-dd7e42657c84bf5b3629ae2fd445b200 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Ne uspore\u0111ujte svoje kilometre s tu\u0111ima<\/span><\/h5>\n<p>Dru\u0161tvene mre\u017ee i aplikacije za pra\u0107enje aktivnosti mogu biti odli\u010dan izvor motivacije, ali lako stvaraju osje\u0107aj da biste trebali tr\u010dati br\u017ee ili dalje. Netko \u0107e svojih prvih pet kilometara istr\u010dati nakon nekoliko tjedana, nekome \u0107e trebati nekoliko mjeseci. Umjesto uspore\u0111ivanja s drugim trka\u010dima, pratite vlastiti napredak. Mo\u017eda ste prije mjesec dana nakon dvije minute morali prije\u0107i u hodanje, a danas mo\u017eete lagano tr\u010dati deset ili 15 minuta. Upravo su takve male promjene najbolji pokazatelj da rutina funkcionira.<\/p>\n<p>Tr\u010danje je jednostavna aktivnost, ali upravo je strpljenje \u010desto najte\u017ei dio. Nemojte krenuti s idejom da ve\u0107 prvi tjedan morate tr\u010dati brzo, daleko ili svaki dan. Po\u010dnite s dva do tri treninga tjedno, kombinirajte tr\u010danje i hodanje, tr\u010dite tempom koji mo\u017eete kontrolirati i ostavite dovoljno vremena za oporavak. Kada tr\u010danje prestane biti povremeni nalet motivacije i postane dio va\u0161e rutine, minuta po minuta i kilometar po kilometar postajat \u0107e lak\u0161i. A upravo je kontinuitet ono \u0161to \u0107e vam omogu\u0107iti da napredujete bez nepotrebnog forsiranja.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":12231,"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":143,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-12230","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>Koliko puta tjedno tr\u010dati? 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