{"id":12275,"date":"2026-10-09T10:36:58","date_gmt":"2026-10-09T08:36:58","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=12275"},"modified":"2026-10-09T12:05:58","modified_gmt":"2026-10-09T10:05:58","slug":"kako-izgleda-oporavak-nakon-maratona-sto-ocekivati-prvih-nekoliko-dana-i-kako-se-sigurno-vratiti-trcanju","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2026\/10\/kako-izgleda-oporavak-nakon-maratona-sto-ocekivati-prvih-nekoliko-dana-i-kako-se-sigurno-vratiti-trcanju\/","title":{"rendered":"Kako izgleda oporavak nakon maratona? \u0160to o\u010dekivati prvih nekoliko dana i kako se sigurno vratiti tr\u010danju"},"content":{"rendered":"<div  class='flex_column av-57fk7pv-ea3ed0dfc60be866bc5e6337df456c00 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-mv0oc2ab-27eef52d3e15fb4578a09439832d58bb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Maraton zavr\u0161ava prolaskom kroz cilj, ali za tijelo tu pri\u010da jo\u0161 nije gotova. Nakon tih mitskih 42195 kilometara organizmu treba vrijeme da se vrati u uobi\u010dajeno stanje. Mi\u0161i\u0107i su umorni, zalihe energije smanjene, a cijeli sustav jo\u0161 neko vrijeme itekako osje\u0107a posljedice vi\u0161esatnog napora. Zato dani nakon maratona nisu trenuci za dokazivanje forme. Nema potrebe odmah provjeravati koliko ste se dobro oporavili. Zapravo, ne mo\u017eete to pouzdano procijeniti samo prema tome kako se osje\u0107ate nekoliko sati nakon utrke. Dobro isplaniran oporavak dio je treninga. Posebno ako nakon Zagreba\u010dkog maratona \u017eelite nastaviti tr\u010dati, a ne zavr\u0161iti sezonu s ozljedom ili dugotrajnim umorom.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4tgnd0z-54fcc34f905a3aa8a2c95e28a40d0a4b 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-mv0oe0u5-8fb3f9b7b9b05a24235114914b9961e8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">\u0160to se zapravo doga\u0111a s tijelom nakon maratona?<\/span><\/h5>\n<p>Maraton je velik fiziolo\u0161ki stres \u010dak i za jako dobro pripremljenog trka\u010da. Tijekom utrke mi\u0161i\u0107i tisu\u0107ama puta ponavljaju isti obrazac pokreta. Istodobno tro\u0161ite velike koli\u010dine energije i teku\u0107ine. Nakon zavr\u0161etka utrke u mi\u0161i\u0107ima se mogu pojaviti sitna o\u0161te\u0107enja nastala zbog velikog mehani\u010dkog optere\u0107enja. To je jedan od razloga zbog kojih se bol i uko\u010denost \u010desto poja\u010davaju tek dan nakon utrke. Posebno su optere\u0107eni kvadricepsi, stra\u017enja lo\u017ea, glutealni mi\u0161i\u0107i i listovi. Veliku ulogu imaju i tetive te vezivno tkivo. Koliko \u0107e reakcija biti izra\u017eena ovisi o tempu, iskustvu, pripremljenosti, profilu staze i samom tijeku utrke. Uz mi\u0161i\u0107ni umor, tijelo mora obnoviti potro\u0161ene zalihe glikogena. Rije\u010d je o ugljikohidratima pohranjenima u mi\u0161i\u0107ima i jetri koji predstavljaju va\u017ean izvor energije tijekom dugotrajnog tr\u010danja. Drugim rije\u010dima, \u010dinjenica da ste zavr\u0161ili maraton ne zna\u010di da je organizam odmah spreman za novi trening.<\/p>\n<h5><span style=\"color: #808080\">Prvih nekoliko sati: nemojte presko\u010diti osnovne stvari<\/span><\/h5>\n<p>Oporavak po\u010dinje prakti\u010dki odmah nakon cilja. Nakon zavr\u0161etka utrke najva\u017enije je postupno nadoknaditi teku\u0107inu i energiju. Ako ste tijekom maratona koristili odre\u0111enu strategiju prehrane i hidratacije, sada je vrijeme da nastavite s poznatim namirnicama i pi\u0107ima. Obrok nakon utrke ne mora biti kompliciran. Kombinacija ugljikohidrata i proteina dobar je izbor jer ugljikohidrati poma\u017eu obnovi glikogenskih zaliha, dok proteini osiguravaju aminokiseline potrebne za obnovu mi\u0161i\u0107nog tkiva. Ne morate sve rije\u0161iti u prvih deset minuta. Va\u017enije je da tijekom sljede\u0107ih sati normalno jedete i pijete. I nemojte zanemariti san. Nakon maratona kvalitetan san jedan je od najva\u017enijih alata za oporavak. Tijelo tijekom odmora nastavlja popravljati posljedice napora kojem ste ga izlo\u017eili.<\/p>\n<h5><span style=\"color: #808080\">Za\u0161to su drugi i tre\u0107i dan \u010desto najte\u017ei?<\/span><\/h5>\n<p>Mnogi trka\u010di o\u010dekuju da \u0107e najgore biti odmah nakon utrke. U stvarnosti, bol u mi\u0161i\u0107ima \u010desto se razvije ili poja\u010da tijekom sljede\u0107ih 24 do 48 sati. To je tipi\u010dna pojava zvana DOMS (delayed onset muscle soreness) to jest odgo\u0111ena mi\u0161i\u0107na bol. Mo\u017eete se probuditi dan nakon maratona i osje\u0107ati se relativno dobro, a nekoliko sati kasnije shvatiti da uspon po obi\u010dnim stepenicama nije posebno zabavan. To nije nu\u017eno znak ozljede. Uko\u010denost, osjetljivost mi\u0161i\u0107a i osje\u0107aj te\u017eine u nogama o\u010dekivane su reakcije nakon tako dugog napora. No va\u017eno je razlikovati uobi\u010dajenu bolnost od simptoma koji upu\u0107uju na problem. O\u0161tra ili lokalizirana bol, oticanje, izra\u017eena bol koja se pogor\u0161ava ili bol koja mijenja na\u010din hodanja nisu ne\u0161to \u0161to treba jednostavno &#8220;raztr\u010dati&#8221;. U takvoj situaciji odmor i stru\u010dna procjena imaju prednost pred povratkom treningu.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-fejeb7-e382b420ee5c2c9495b9354c18b9a4b1 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-3u7dcgj-1f99e6bbfb0d32dda028afa6e8e62524\">\n.avia-image-container.av-3u7dcgj-1f99e6bbfb0d32dda028afa6e8e62524 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-3u7dcgj-1f99e6bbfb0d32dda028afa6e8e62524 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-3u7dcgj-1f99e6bbfb0d32dda028afa6e8e62524 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-12281 avia-img-lazy-loading-not-12281 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_1-1.jpg\" alt='' title='oporavak_1 (1)'  height=\"360\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_1-1.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_1-1-400x144.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_1-1-768x276.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_1-1-705x254.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-3f0ipbn-699be39ee768580a0f4cc93c1261de3a 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-mv0ofm8m-bb47dd2f086aca3f21556bd2610ae6ce '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Treba li dan nakon maratona tr\u010dati?<\/span><\/h5>\n<p>U pravilu nema potrebe. Ako vam lagano kretanje odgovara, \u0161etnja mo\u017ee biti sasvim dovoljna. Neki trka\u010di vole vrlo lagano rastr\u010davanje jer im subjektivno smanjuje osje\u0107aj uko\u010denosti, ali to nije obavezni dio oporavka. Najva\u017enije je slu\u0161ati tijelo bez pretjeranog dramatiziranja i bez dokazivanja. Ako su noge te\u0161ke, odmorite. Ako mo\u017eete normalno hodati i \u017eelite se malo kretati, lagana \u0161etnja je dobar izbor. Cilj nije dodatno trenirati, nego omogu\u0107iti organizmu da se oporavi. Aktivni oporavak ne zna\u010di da svaki dan morate ne\u0161to &#8220;odra\u0111ivati&#8221;. Aktivnost treba biti dovoljno lagana da ne stvara novi zna\u010dajan stres.<\/p>\n<h5><span style=\"color: #808080\">\u0160to s istezanjem, masa\u017eom i foam rollerom?<\/span><\/h5>\n<p>Nakon maratona mnogi pose\u017eu za razli\u010ditim metodama oporavka. Neke mogu biti ugodne i korisne za subjektivni osje\u0107aj, ali nijedna ne mo\u017ee zamijeniti san, prehranu i dovoljno vremena. Lagano istezanje mo\u017ee pomo\u0107i ako vam godi, posebno zbog osje\u0107aja zategnutosti. Me\u0111utim, agresivno istezanje bolnih mi\u0161i\u0107a odmah nakon maratona nije potrebno. Sli\u010dno vrijedi i za popularni foam roller. Mo\u017ee biti koristan kao dio rutine mobilnosti i subjektivnog osje\u0107aja opu\u0161tenosti, ali nije \u010darobni alat koji \u0107e preko no\u0107i popraviti mi\u0161i\u0107e. Masa\u017ea tako\u0111er mo\u017ee biti ugodna, ali neposredno nakon vrlo zahtjevne utrke nema potrebe za agresivnim tretmanom bolnih podru\u010dja.<\/p>\n<h5><span style=\"color: #808080\">Kada se mo\u017eete vratiti normalnom treningu?<\/span><\/h5>\n<p>Ovo je pitanje na koje ne postoji univerzalan broj dana. Iskusni maratonac koji je utrku odradio kontrolirano mo\u017ee se osje\u0107ati spremno puno ranije od osobe kojoj je to bio prvi maraton. Isto tako, maraton istr\u010dan blizu osobnog maksimuma mo\u017ee ostaviti znatno ve\u0107i trag od laganije zavr\u0161ene utrke. Prvih nekoliko dana zato nema smisla razmi\u0161ljati o intervalima, tempu ili kilometra\u017ei. Prije povratka tr\u010danju korisno je provjeriti nekoliko jednostavnih stvari. Mo\u017eete li normalno hodati? Mo\u017eete li se popeti stepenicama bez izra\u017eene boli? Jesu li noge jo\u0161 izrazito uko\u010dene? Osje\u0107ate li bol ili samo uobi\u010dajenu mi\u0161i\u0107nu osjetljivost? Ako se tijelo postupno vra\u0107a u normalu, mo\u017eete po\u010deti razmi\u0161ljati o laganom tr\u010danju.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-335vh83-96af810906ff4ed2584ffaaaaa51b65c 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-2dxkkqb-f3af962517a7f6c4cb235a8d4bd190d2\">\n.avia-image-container.av-2dxkkqb-f3af962517a7f6c4cb235a8d4bd190d2 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-2dxkkqb-f3af962517a7f6c4cb235a8d4bd190d2 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-2dxkkqb-f3af962517a7f6c4cb235a8d4bd190d2 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-12279 avia-img-lazy-loading-not-12279 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_2.jpg\" alt='' title='oporavak_2'  height=\"360\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_2.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_2-400x144.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_2-768x276.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_2-705x254.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-1vzcoqb-a50bf5666865d22e89e88cc507ff9b24 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mv0oh3v9-6075ce0402343214d311025f1a2c9af9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Prvo tr\u010danje nakon maratona treba biti dosadno<\/span><\/h5>\n<p>Prvi izlazak ne bi trebao biti test kondicije. Ne trebate provjeravati jeste li izgubili brzinu. Narvno da niste izgubili formu zato \u0161to ste nekoliko dana odmarali. Tr\u010danje neka bude kratko i vrlo lagano. Bez intervala, bez tempa i bez poku\u0161aja postizanja uobi\u010dajenog prosjeka. Ako se nakon deset ili dvadeset minuta osje\u0107ate dobro, nema potrebe produ\u017eavati samo zato \u0161to &#8220;mo\u017eete&#8221;. Cilj prvog treninga nije napraviti rezultat. Cilj je provjeriti kako tijelo reagira na povratak optere\u0107enju. Naravno, sko se tijekom tr\u010danja pojavi bol koja mijenja korak, bolje je stati.<\/p>\n<h5><span style=\"color: #808080\">Kada se vra\u0107aju br\u017ei treninzi?<\/span><\/h5>\n<p>Brzina se vra\u0107a nakon osnovnog oporavka, a ne umjesto njega. Nema posebnog smisla nekoliko dana nakon maratona raditi intervale samo zato \u0161to ste imali dobar osje\u0107aj u nogama. Osje\u0107aj svje\u017eine mo\u017ee zavarati, posebno ako se tijelo jo\u0161 nije potpuno oporavilo. Ako ste maraton tr\u010dali kao vrhunac dugog pripremnog ciklusa, sasvim je normalno uzeti i dulju pauzu od ozbiljnog treninga. Nekoliko dana odmora ne\u0107e poni\u0161titi mjesece rada. Naprotiv, upravo vam taj odmor omogu\u0107uje da taj rad iskoristite.<\/p>\n<h5><span style=\"color: #808080\">Ne zaboravite na obu\u0107u i opremu<\/span><\/h5>\n<p>Maraton je dobar trenutak da pogledate i vlastitu opremu. Tenisice koje su ve\u0107 imale velik broj kilometara mo\u017eda su tijekom priprema odradile svoje. To ne zna\u010di da ih morate automatski zamijeniti nakon svake utrke. Ipak, vrijedi pregledati potplat, stanje materijala i osje\u0107aj amortizacije. Isto vrijedi za \u010darape, sportsku odje\u0107u i druge dodatke koje koristite na dugim treninzima. Oporavak je tako\u0111er dobar trenutak za analizu onoga \u0161to je funkcioniralo tijekom utrke. Ako su vam tenisice dobro odgovarale, odje\u0107a bila udobna, a sportski sat i drugi dodaci korisni, zabilje\u017eite to za budu\u0107e utrke.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-1q8p4nn-46b2468d4aa11fceb9a443b867304e97 av_one_full  avia-builder-el-12  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-11i98b7-57d1c51b70bacebbfa731946729cbfa5\">\n.avia-image-container.av-11i98b7-57d1c51b70bacebbfa731946729cbfa5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-11i98b7-57d1c51b70bacebbfa731946729cbfa5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-11i98b7-57d1c51b70bacebbfa731946729cbfa5 av-styling- avia-align-center  avia-builder-el-13  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-12282 avia-img-lazy-loading-not-12282 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_3.jpg\" alt='' title='oporavak_3'  height=\"360\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_3.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_3-400x144.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_3-768x276.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/10\/oporavak_3-705x254.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-pu7x0z-78993a908f115277f039490f37667a6c av_one_full  avia-builder-el-14  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mv0oi1e5-5d10ed3192a9fcdfedc88cd7c6371e90 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Kada se vratiti punom treningu?<\/span><\/h5>\n<p>Najva\u017enije je ne postaviti rok samo zato \u0161to lijepo zvu\u010di. Ako ste nakon tjedan dana jo\u0161 izrazito umorni, nema smisla forsirati plan zato \u0161to ste ga unaprijed zamislili. Ako se osje\u0107ate dobro, normalno hodate, lagano tr\u010danje prolazi bez problema i nema znakova ozljede, mo\u017eete postupno pove\u0107avati optere\u0107enje. Povratak ne mora biti linearan. Jedan trening mo\u017ee pro\u0107i odli\u010dno, a sljede\u0107i pokazati da ste ipak po\u017eurili. Zato je korisno pratiti i ono \u0161to se doga\u0111a izvan samog tr\u010danja. Kakva vam je kvaliteta sna? Kakva je energija tijekom dana? Osje\u0107ate li neuobi\u010dajenu te\u017einu u nogama? Imate li volje za treningom ili se svaki izlazak pretvara u borbu?<\/p>\n<h5><span style=\"color: #808080\">Maraton zavr\u0161ava na cilju, oporavak po\u010dinje nakon njega<\/span><\/h5>\n<p>Nakon mjeseci treninga lako je imati osje\u0107aj da je prolazak kroz cilj kraj cijelog procesa. Zapravo je to samo prijelaz u njegovu posljednju fazu. Odmor nakon maratona nije lijenost niti gubitak forme, on je dio treninga. Tijelu treba vrijeme da popravi posljedice dugotrajnog optere\u0107enja, obnovi energetske zalihe i ponovno uspostavi ravnote\u017eu. Dobro odra\u0111en maraton treba zavr\u0161iti dobrim oporavkom. Tek tada rezultat utrke postaje temelj za ono \u0161to slijedi: novi osobni rekord, nova utrka ili jednostavno povratak redovitom tr\u010danju bez nepotrebnog umora.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":12286,"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":147,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-12275","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>Kako izgleda oporavak nakon maratona? \u0160to o\u010dekivati prvih nekoliko dana i kako se sigurno vratiti tr\u010danju - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Mi\u0161i\u0107i su umorni, zalihe energije smanjene, a cijeli sustav jo\u0161 neko vrijeme itekako osje\u0107a posljedice vi\u0161esatnog napora. 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